Useful properties of cottage cheese for weight loss, possible harm and contraindications. Diet recipes, real product reviews.
Curd for weight loss is a well-known fermented milk product that is produced in the process of fermenting the milk itself. It has many beneficial properties, which makes it suitable for weight loss. Helps not only visually lose weight, but also gain muscle mass. Let's take a closer look at whether it is possible to eat cottage cheese while losing weight and how to do it correctly.
The benefits of cottage cheese for weight loss
In the photo, cottage cheese for weight loss
Cottage cheese can be safely attributed to the group of products that should be present in the diet on a regular basis. Its main advantage is its low calorie content. Thanks to this, when using cottage cheese, a person is sufficiently saturated, but also does not exceed the individual energy norm necessary for his weight loss.
The cottage cheese contains a huge amount of nutrients and vitamins necessary for the body. These include the following:
- Protein … Often, cottage cheese is made from cow's milk, which contains one of the most useful proteins for humans - casein. It is known from the course of chemistry that each protein molecule consists of a specific sequence of amino acids. In turn, the structure of casein contains a large amount of essential amino acids that are not synthesized independently in the human body. Thanks to this, cottage cheese is a source of amino acids such as tryptophan. It normalizes circadian rhythms and emotional state. The protein itself contributes to the rapid saturation and "drying" of the body: calories are burned faster, and muscle mass is pumped up more easily. And all because for the assimilation of protein, the body must spend much more energy than for the breakdown of carbohydrates and fats. This helps to increase the metabolic rate.
- Calcium and Phosphorus … These are two essential macronutrients that are responsible for strengthening the teeth and the entire musculoskeletal system. Thanks to calcium, muscles contract more efficiently and faster. In addition, due to this macronutrient, the work of the heart is stabilized.
- B vitamins … All vitamins belonging to this group have a neuroprotective effect. They protect all peripheral nerves, strengthen them and improve the conduction of impulses along them. They also participate in all metabolic processes of the body. These vitamins indirectly increase the amount of hemoglobin in the blood, preventing the development of anemia.
- Leucine … This is also an amino acid that should be separated into a separate group. It has the most desired effect. It is leucine that helps accelerate the process of fat burning and faster strengthening and pumping of muscle fibers.
As already mentioned, cottage cheese is a fairly low-calorie dish. 100 g of this product contains less than 100 kcal. Portions should be calculated so that the total number of calories is slightly less than the daily requirement.
Also, cottage cheese has a low glycemic index. This is an indicator that displays how quickly the carbohydrates contained in the product are broken down and absorbed. The smaller it is, the longer the dish is able to leave a person full and suppress hunger. The glycemic index of the curd is 30. Based on this, it can saturate over time. This is perhaps the main benefit of cottage cheese for weight loss.
Contraindications and harm of cottage cheese when losing weight
Based on the large number of positive properties of cottage cheese, it can be assumed that it is absolutely harmless. However, it is not. The product has several negative effects:
- Increased cholesterol … Cottage cheese with a high percentage of fat contains a large amount of cholesterol. With its frequent or constant use, the concentration of this substance in the blood increases significantly. In the future, this can lead to such an unpleasant disease as vascular atherosclerosis.
- Calcification … As already mentioned, cottage cheese is an irreplaceable source of calcium. However, you should not eat it in large quantities without finding out the level of calcium in your blood. If there is so much of it, then with frequent use of cottage cheese, the amount of this trace element will increase. This can lead to calcification - the deposition of calcium in organs and tissues other than teeth and bones.
- Kidney problems … The kidneys are an organ that acts as a filter for protein retention in the body. The curd contains a lot of this substance. Excessive consumption of it can damage the kidney filter, due to which it will no longer cope with its functions.
- Food infections … Any fermented milk product, including cottage cheese, is a favorable environment for the reproduction of pathogens that cause food toxicological infections. Failure to comply with the rules for storing the product can be severely poisoned.
Also, quite controversial statements about whether it is possible to eat cottage cheese at night while losing weight. Casein, which is contained in this product, when it enters the body, increases the concentration of growth hormone - growth hormone. It, in turn, accelerates the breakdown of fat and reduces its deposition. This raises the question of whether it is possible to use cottage cheese at night while losing weight. It is known that the greatest activity of the production of growth hormone occurs at night. In addition, casein is a protein that is difficult to digest. Accordingly, in order not to overload the body, cottage cheese for dinner when losing weight should be eaten no later than 3 hours before bedtime. With this regime, the bulk of the protein will have time to break down by night.
It is much more useful to eat cottage cheese during the day for weight loss. At this time of day, a person spends a large amount of energy, and the slowly breaking down casein will help him keep it for quite a long time. In turn, cottage cheese in the evening while losing weight will significantly reduce the feeling of hunger in the morning.
When using cottage cheese, a number of contraindications should be taken into account:
- Individual intolerance to milk protein … This is a severe type of casein allergy, in which it is strongly discouraged to eat cottage cheese.
- Lactase deficiency … The curd contains a relatively small amount of lactose, however, for people with lactase deficiency, this is unacceptable. Before using the product, it is imperative to consult a doctor and select the necessary drugs in order to avoid unpleasant consequences.
Read also about healthy and healthy snacks.
How to choose cottage cheese for weight loss?
Cottage cheese is the product, the choice of which must be approached wisely. When buying it, you should pay attention to the following details:
- Date of manufacture and expiry date … This is extremely important because the product must never be consumed after the expiration date. It becomes a source of foodborne infection, which will have a very negative effect on the functioning of the gastrointestinal tract.
- Composition … It is necessary to buy pure cottage cheese, not a cottage cheese product or mass. The latter two are high in carbohydrates, fat, and high-calorie supplements that will not promote weight loss. All components that make up the product must be indicated on the package.
- Fatness … Many people mistakenly believe that fat-free cottage cheese is the ideal choice for weight loss. However, it is not. Low-fat cottage cheese is much harder to digest and does not suit everyone. The best option is a product with a fat content of 1 to 5%. It will be tastier, and the calorie content will change slightly.
- Price … No matter how much you would like to choose a cheaper product, it is worth considering the entire path of its production. To get 200 g of cottage cheese, you need to use 600 ml of fresh milk. This is followed by its processing, packaging and packaging. Accordingly, the price of ready-made store-bought cottage cheese should not be lower than 50 rubles.
- Place of purchase … Some believe that the cottage cheese purchased on the market is safer, because it is homemade. However, it is often the homemade products that are insufficiently sanitized. As a consequence, they can be a source of bacteria. In addition, homemade cottage cheese is always more fatty and high-calorie than store cottage cheese.
Read also what to eat for weight loss dinner.
Weight loss recipes with cottage cheese
To lose weight was not only useful, but also tasty, you can compare various ingredients to make delicious dietary dishes from cottage cheese for weight loss. This product goes well with all fruits, various vegetable salads, any herbs, as well as honey. Cottage cheese dishes for weight loss can be very different. It can be just cottage cheese mixed with some other product in its pure form, a curd casserole or a diet shake. The main thing is that it is not fried in oil, otherwise it will only add calories.
Let's take a closer look at what cottage cheese is eaten with for weight loss:
- With greens … This recipe will use oregano and basil. You will also need cherry tomatoes, olive oil, and garlic. Cut the tomatoes in half. After that, you need to grease each piece in the place of the cut with olive oil, salt and put them cut up on a baking sheet. The tomatoes should be baked for about half an hour. After that, the cottage cheese must be thoroughly kneaded or placed in a blender. Green leaves (oregano and basil) must be finely chopped and mixed with cottage cheese. It is also worth finely chopping 1 garlic clove there. Baked tomatoes are the last to be added to the curd for weight loss with herbs.
- With dill … It is necessary to knead the cottage cheese well and add fresh chicken egg white to it. Then finely chop the dill and mix it with the curd. Then add a little black pepper to taste and stir. The resulting mass must be placed in the oven for 30 minutes. The curd casserole is ready.
- Slimming cottage cheese with honey … Honey is a wonderful addition to taste. It makes the curd sweeter and more tender. The bee product is always added based on personal taste preferences, on average - 1-2 tsp. per serving.
- Curd-honey cocktail … To prepare it, you need to mix 1/2 tbsp. l. cottage cheese, 1 tsp. honey, the pulp of one orange, 1 chopped banana and 1/2 finely chopped strawberries. Mix all the ingredients thoroughly, and the dish is ready.
Real reviews of curd for weight loss
Reviews about cottage cheese for weight loss are somewhat contradictory, but they are more inclined in a positive direction. Many point to that moment that their weight remained the same, but the body outwardly changed. Here's what women say about curd for weight loss:
Irina, 29 years old
I have been overweight since adolescence. I tried many different diets, fasting, complete restriction of carbohydrates. But, unfortunately, after a sharp weight loss, the weight abruptly returned to its original positions or even higher. On the advice of the trainer, I decided to try to eat cottage cheese instead of one of the main dishes. At first it was difficult to get used to, but after a week the appetite became less than usual, and the training was more effective. I have been eating pure cottage cheese and with vegetable salads for a month now. I have lost 4 kg and I plan to continue this diet.
Anna, 34 years old
Cottage cheese is an excellent means of fighting excess weight, especially for young mothers. I recovered greatly after giving birth, and there was no time for the gym. I decided to try to eat more cottage cheese. It turns out very tasty when mixed with bananas and strawberries, my favorite fruits. The result is noticeable within a week. The numbers on the scales remained in place, but the volumes decreased by 2-3 cm.
Julia, 31 years old
I have been struggling with excess weight for a long time, I can not cope with my addiction to sweets. I never liked pure cottage cheese, but decided to diversify it a little. I began to add honey, banana, raspberries, strawberries, oranges to it. I tried to make a casserole without sugar, only on fruits. A month later, she noticed that she almost completely abandoned sweets and at the same time dropped as much as 5 kg. At the same time, I try to train in the gym and not eat at night, even pure cottage cheese. I am very pleased with the result.
Watch a video about curd for weight loss:
