In summer, it is easiest to follow the slimming formula: less fat, flour and sweets, more fruits, vegetables, fluids and movement. However, you should not give up cheese even in hot weather, because there are a sufficient number of cheese varieties with reduced fat content.

If the standard fat content of cheese is 50-60 g or 50-60% in dry matter, then you can try to include cheeses with reduced fat content up to 30 g of fat in dry matter in the menu. You can look for such cheeses in large grocery markets, hypermarkets, and expensive food stores.

1. Low-fat cheese - tofu - soy cheese (fat content 1.5-4%)

Although it is made on the basis of soy milk, tofu is classified as curd cheese, since in color and consistency it resembles low-fat and unsalted feta cheese. Tofu is rich in high-quality proteins, so it can successfully replace meat. Calcium, present in abundance in this product, has an excellent effect on the bone skeleton, which makes tofu an ideal product for consumption by older people in order to prevent diseases such as osteoporosis.

A number of nutritionists also claim its healing properties, because it has already been proven that it helps reduce the level of “bad” cholesterol (LDL) in the blood, which helps prevent many cardiovascular diseases.

In addition, 100 gm of tofu cheese contains only 90 calories, so it is recommended to include it in the diet menu. Many celebrities have replaced dairy products and cheeses with soy in their diet, so many diets have now been developed that involve a reduced consumption of classic cheeses, while tofu is recommended for daily consumption along with foods of plant origin.

2. Low-fat cheese - grain cottage cheese (fat content 5%)

Grained cottage cheese is a type of low-fat cottage cheese. It is a curd grain mixed with fresh, slightly salted cream. Can be used as an independent dish, as well as for preparing various salads (for example, vegetable salad with grain cottage cheese).

In Russia it is sometimes found under the unofficial names “grainy cottage cheese” and “Lithuanian cottage cheese”. In the USA and European countries (and not only English-speaking ones), grain cottage cheese is called cottage cheese. It is often called homemade cheese. At first glance, cottage cheese looks like fresh cottage cheese, but its texture is much softer, one might even say creamy, and its taste is a little saltier.

100 g of cottage cheese will provide our body with 85 calories and 17 g of protein, so nutritionists recommend it even if you follow the strictest diets.

3. Low-fat cheese - Gaudette (fat content 7%)

Gaudette, the new low-fat cheese from Scherdinger, is an easy delight for those seeking a healthy lifestyle. Semi-hard Gaudette cheese contains only 7% fat (15% dry matter). This cheese with a soft, subtle, somewhat piquant taste is ideal for lovers of the famous Gouda cheese.

In addition, cheese is easily digestible and has a high calcium content. Therefore, this cheese must be present in the diet of every cheese lover.

4. Low-fat cheese - Chechil (fat content 5-10%)

Chechil is a fibrous brine cheese with a consistency similar to suluguni. In appearance, this cheese has nothing in common with any other. It is produced in the form of fibrous threads tied into a bundle. The taste and smell of this cheese are sour milk, sharp, the fibrous dough is dense, the surface of the product is rough. It contains up to 10% fat, no more than 60% moisture, and 4-8% salt.

5. Low-fat cheese - Viola Polar, Grunlander, Fitness (fat content 5-10%)

Such cheeses are just a godsend for those losing weight! But you need to look for them in large stores. Read the label for more details: some cheeses contain 5% yogurt, not fat!

6. Low-fat cheese - Ricotta (fat content 13%)

Ricotta is an invariable component of Italian breakfast. It is often called cheese, but this is not entirely true: after all, it is not made from milk, as we used to think, but from whey remaining after the preparation of other cheeses. A slice of ricotta contains, on average, 49 calories and 4 grams of fat, half of which is saturated.

This product contains the lowest amount of sodium compared to other cheese products. Due to its high nutritional value and impressive composition of vitamins and microelements, ricotta gives a quick feeling of fullness. In addition, this type of curd cheese is recognized as a protector of our liver, because it contains methionine, a sulfur-containing amino acid.

7. Low-fat cheese - light cheese, feta (fat content 5-15%)

This cheese, or rather even feta cheese, is a traditional product of Greek cuisine. But it is eaten with pleasure in many other countries, including ours. Feta is considered a fatty food, high in cholesterol and has a calorie content of approximately 260 kcal/100 gm. But not everyone knows that the feta cheese they adore is produced in a light version. However, this particular variety is difficult to find on supermarket shelves. And yet the efforts you put into your search will be fully worth it.

Feta light is usually made from goat's milk and contains only 30% fat, while traditional feta is made from sheep's milk and is then 60% fat.

It is usually added to Greek salad along with vegetables and olives, or it is used in Caprese salad, where it replaces mozzarella. If you do not consume feta in combination with high-fat foods, then it can be recommended as quite suitable for a diet.

8. Low-fat cheese - Arla, Oltermani (fat content 16-17%)

Such low-fat cheeses have a delicate, pleasant taste of natural milk, a dense, uniform texture, with small, evenly distributed eyes. Great for people who care about their health.

What low-fat types of cheese do you know and buy?

There are 9 main low-calorie cheeses: Suluguni, Feta, Ricotta, Tofu, Brest-Litovsky Light, Roquefort, Fitness Cheese, Lakomo “Light”, dietary Ichalki. They are approved for use during diets. Each product has a specific taste, smell, color, preparation method, and composition. These cheeses contain a large number of micro- and macroelements, such as magnesium, potassium, calcium, phosphorus, sodium, iron, zinc, selenium, and vitamins.

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List of low-fat and low-calorie cheeses

List of names of the lowest-fat varieties of cheese:

1. 1. Suluguni.
2. 2. Feta.
3. 3. Ricotta.
4. 4. Tofu.
5. 5. Brest-Litovsk light.
6. 6. Roquefort.
7. 7. Fitness cheese.
8. 8. Lakomo “Light”.
9. 9. Dietary cheese Ichalki.

Adyghe cheese - composition and KBJU, beneficial properties, recipe

Suluguni

Brine traditional Georgian low-calorie cheese. Suluguni tastes moderately salty and has a dense, layered consistency. The color of the product is white, the presence of voids and irregularly shaped eyes is allowed. A crust does not form on the cheese. It has 5% fat content.

Includes:

• pasteurized cow's milk - 12 l;
• rennet starter - 1.4 mg.

Cooking method:

1. 1. Milk is heated to 35 degrees, rennet is added, the product is fermented - a dense clot is obtained, which must be crushed into small pieces and pressed.
2. 2. After this, the cheese is cut into ropes and melted on the stove at a temperature of 80 degrees, stirring until a homogeneous mass is formed.
3. 3. The resulting mass is divided into equal pieces and formed by placing it in molds.
4. 4. The molds with the product are placed in cold water for a few minutes, and then the cheese heads are taken out and kept in brine for several days until they are salted.

After salting, the cheese is ready for consumption.



Per 100 g of productcontained:

• water - 51 g;
• proteins - 18.5 g;
• fats - 23 g;
• carbohydrates - 3.0 g.

Calorie content per 100 g of product is 290 kcal.

Useful substances included:

• vitamins A, E, C, B1, PP;
• potassium;
• sodium;
• iron.

The beneficial substances found in cheese help maintain the heart, bones and the entire body in a healthy state at any age. Since cheese is low in fat, it is recommended to be consumed during diets. Suluguni goes well with basil and cilantro, as well as in salads with fresh vegetables. Cheese is considered an excellent filling option for khachapuri; it is also fried with sesame seeds.



Feta

Feta is a traditional Greek cheese made from sheep or goat milk. The color is white or slightly creamy, the product has a cottage cheese smell and a dense consistency. Fat content - from 30 to 50 percent. Feta is one of the main ingredients in Greek salad. This product belongs to the group of pickled cheeses.

Includes:

• sheep or goat milk - 8 l;
• rennet - 1.5 mg.

Cooking method:

1. 1. Milk must be boiled until foam appears, then cool it to room temperature.
2. 2. Part of the milk should be poured into a clean glass and pour the package of dry starter into it.
3. 3. Stir the starter with a spoon and pour the mixture into the main one.
4. 4. Fermented milk must be sent to a warm place for 7 hours.
5. 5. When the whey has separated, you need to line the bottom of a colander with gauze and pass the mixture through it.
6. 6. Next, gather the edges of the fabric and tie them into a knot to make a bag. It must be hung on a tap or nail to allow liquid to drain. This will take about half an hour.
7. 7. The curdled mass is placed in a colander, which is placed in a bowl and pressed down with pressure. The mass should remain in this position for 2 hours.
8. 8. The whey is drained and mixed with salt.
9. 9. The whey is poured with hot water and a bag of cheese is lowered into it.
10. 10. You need to leave the product for 2 hours.

Feta should be kept in brine - this will significantly increase its shelf life.



Per 100 g of productcontained:

• water - 55 g;
• fats - 21.3 g;
• proteins - 14.3 g;
• saturated fatty acids - 15 g;
• ash - 5.1 g;
• carbohydrates - 4.08.

Calorie content - 265 kcal per 100 g.

Productrich:

• vitamins B5, B6, B12, A, C, E;
• calcium;
• iron;
• zinc;
• phosphorus;
• manganese;
• sodium

Cheese consumption is indicated for people with obesity, heart disease and diabetes, osteoporosis, the product strengthens bones and teeth. Cheese is combined with fresh vegetables and toasted bread, as well as pears.



Ayran - composition, benefits and harms, methods of preparation at home

Ricotta

Ricotta is a traditional Italian whey cheese. It is made from the whey left over from the preparation of other cheeses. The sweetish taste of ricotta and its fat content depend on the milk used in its production. Up to 10% fat content is from cow's milk, up to 20% is from sheep's milk. There are various varieties of ricotta that differ in taste and composition.

Compound:

• whey from cow's or sheep's milk - 5 l;
• citric acid - 0.5 tsp;
• water - 50 g.

Cooking method:

1. 1. It is necessary to heat the serum to 90 degrees.
2. 2. Dilute citric acid in 50 g of water.
3. 3. Mix the ingredients.
4. 4. The resulting cheese flakes must be strained using cheesecloth.

Ricotta is a dietary product that is not intended for long-term storage. Harder cheese can be stored for about 1 week.



In cheesecontains:

• proteins - 11.3 g;
• fats - 13 g;
• carbohydrates - 3.05 g.

Calorie content is 160 kcal per 100 g.

Micro- and macroelements in ricotta cheese are presented:

• vitamins of group A, B6, B12, D, C;
• calcium;
• phosphorus;
• magnesium;
• selenium

Cheese is useful for hypertension, problems with the gastrointestinal tract, and high cholesterol. Has a beneficial effect on the nervous system and visual acuity. Recommended for children and elderly people to strengthen bones and teeth. Cakes and cannoli are made with ricotta; the cheese is used in hot dishes and in the baking of Pastiera Easter bread.

Tofu

Tofu is a low-fat white soy cheese. Has a neutral taste.

There are the following typestofu:

• silk;
• solid;
• pressed;
• smoked;
• dried.

Soy cheese contains a lot of protein and calcium. The amount of protein exceeds that found in foods such as beef and eggs.

The cheese contains:

• soy milk - 1 l;
• juice of 1 lemon.

Cooking method:

1. 1. Heat the soy milk to a boil and leave it on the stove for 7 minutes.
2. 2. Add lemon juice to the milk.
3. 3. In order for the mass to curl well, you need to stir it thoroughly.
4. 4. It is necessary to squeeze out the moisture from the resulting product.
5. 5. Place the mass under the press.

In the refrigerator, the cheese must be kept in water and stored for no more than 7 days.



• proteins - 8.05 g;
• fats - 4.8 g;
• carbohydrates - 1.89 g.

Calorie content is 72 kcal per 100 g.

Micro- and macroelements of cheese are presented:

• vitamins E, B12, B6, D;
• calcium;
• phosphorus;
• iron;
• zinc

Due to its low fat content, tofu is a good choice for obese people in their diet. It has the property of removing dioxin from the body, which has a cumulative effect and can contribute to the formation of cancer. Cheese contains phytoestrogens, which have a good effect on women's health during menopause and hormonal imbalances. Tofu can be combined with many ingredients; it can be baked, fried, boiled, stewed, and also added to salads and desserts.

Brest-Litovsk light

Brest-Litovsky light cheese has a pleasant cheesy smell and creamy taste. Its color is light yellow.

Compound:

• pasteurized cow's milk - 4 l;
• starter based on lactic acid mesophilic and thermophilic bacteria - 1.5 mg;
• table salt - 1 tbsp. l.

Cooking method:

1. 1. A starter of lactic acid thermophilic and mesophilic bacteria is added to warm milk, and fermentation occurs.
2. 2. When ripening, a grain of cheese is obtained, which is mixed well and pressed for 30 minutes.
3. 3. The cheese layer is cut and shaped, then placed under more pressure.
4. 4. The cheese is placed in the salting department, dried, packaged and placed to ripen.

Natural food coloring “annatto” is added to the product.



Per 100 g of productcontains:

• proteins -3 1.3 g;
• fats - 18.1 g;
• carbohydrates - 0 g.

The calorie content of cheese is 288 kcal.

Cheese contains the following beneficial substances:

• vitamins A, B6, B12, D, PP;
• potassium;
• calcium;
• phosphorus.

You can consume the product by combining it with bread in the form of a sandwich, adding it to salads and cold appetizers, and using it for baking. This cheese is perfect for people with problems of the cardiovascular system, for strengthening bone tissue, and for obesity.

Roquefort

Roquefort is made from sheep's milk in France. The ripening of the cheese takes place in limestone grottoes so that mold of the Penicillium Roqueforti species forms inside the product, giving it a characteristic smell and taste. The top of the cheese is covered with a white, moist crust. The consistency of the cheese is oily with blue mold, forming small cavities. It has a hazelnut flavor.

Compound:

• sheep milk - 8 l;
• water - 50 ml;
• calcium chloride - 1/4 tsp;
• Penicillium roqueforti mold - 1/16 tsp;
• rennet - 1/4 tsp.

Cooking method:

1. 1. Heat sheep's milk to 30 degrees.
2. 2. To prepare the starter, place 100 ml of milk in a separate bowl and add mold to it. Add half of the mass to milk.
3. 3. Scatter the starter over the surface of the milk and stir with a slotted spoon after 2 minutes.
4. 4. Dissolve rennet and calcium chloride in 50 ml of cold water. Add to the main mass. Cover with a lid and place in a warm place for an hour.
5. 5. Cut the resulting clot into cubes.
6. 6. Place the cheese cubes in special molds and drain the liquid from them every 3 hours.
7. 7. After the cheese has dried, it must be pricked with sourdough using a medical syringe.



In the productcontains:

• proteins - 22 g;
• fats - 27.75 g;
• carbohydrates - 2.35 g.

Calorie content is 355 kcal.

The product contains such useful substances as:

• vitamins PP, B3, B12, E, K;
• potassium;
• calcium;
• phosphorus;
• copper;
• selenium;
• zinc;
• choline

It is recommended to eat 30 g of cheese per day. Penicillin in its composition helps to normalize intestinal function and improves its microflora and digestion. Roquefort is considered a good appetizer for dry and semi-sweet dishes. Blue cheese goes well with fruit and bread.

Fitness cheese

Cheese is included in the group of low-fat products - from 15 to 25 percent. The taste is fruity and nutty, the color is yellowish. Cheese with a low salt content.

Includes:

• pasteurized normalized cow's milk - 3 l;
• bacterial starter - 1.5 mg;
• table salt - 1 tsp;
• lysozyme - 1.2 mg.

Cooking method:

1. 1. Milk is heated to the desired temperature, a bacterial starter is added and fermented.
2. 2. Separate the curd mass from the whey, add salt and lysozyme.
3. 3. Spread the mass into molds, press and set for ripening.

Per 100 g of productcontained:

• proteins - 28 g;
• fat - 10 g;
• carbohydrates - 0 g.

Calorie content is 224 kcal per 100 g.

Compoundproduct presented:

• vitamins A, B1, C, D, E, K, PP;
• zinc;
• selenium;
• iron;
• phosphorus.

Cheese is used for dietary nutrition, as well as for making pizza, sandwiches and sauces.

Lakomo Light

Light cheese is a low-calorie product. Made from cow's milk. It has the color of baked milk and is packaged in sealed packaging in the form of slices.

Compound:

• normalized pasteurized cow's milk - 4 l;
• bactericidal starter culture of mesophilic lactic acid bacteria - 1.6 mg;
• table salt - 1.5 tsp;
• calcium chloride - 1/14 tsp;
• lysozyme - 1/16 tsp.

Cooking method:

1. 1. A bacterial starter is added to the milk and fermentation occurs.
2. 2. The cheese mass is heated to a temperature of 32-42 degrees, calcium chloride, salt and lysozyme are added.
3. 3. Then the cheese is pressed and ripened.

Per 100 g of productcontains:

• proteins - 32 g;
• fats - 11 g;
• carbohydrates - 0 g.

Calorie content - 202 kcal.

The product contains:

• vitamins;
• calcium;
• iron;
• phosphorus;
• selenium;
• zinc.

Dietary Ichalki

Dietary cheese is a low-fat, semi-hard, light variety. The product is light yellow in color, with a delicate creamy taste and elastic consistency.

Compound:

• pasteurized milk with the addition of mesophilic lactic acid bacteria - 700 ml;
• greens - a bunch;
• soda - 1 tbsp. l.;
• eggs - 3 pcs.;
• rennet NATUREN - 1.2 pcs.

Cooking method:

1. 1. It is necessary to grind natural cottage cheese using a sieve or blender.
2. 2. Place the resulting mass in a saucepan and add milk, put on low heat. The mixture must be stirred constantly.
3. 3. After the mixture begins to boil, whey will appear. To make it drain, you should line a colander with gauze and wait until the liquid separates.
4. 4. Beat 2 eggs with soda, herbs and salt. Add 1 egg to the mixture without whey and mash everything thoroughly so that no lumps of cottage cheese remain.
5. 5. The cheese mixture is placed in a pan with thick walls, then it needs to be melted. It will become plastic.
6. 6. The mass is placed in cling film and given the desired shape.
7. 7. Next, put the cheese in the refrigerator.



The beneficial substances included in the product are:

• vitamins B6, B12, D, H, PP;
• magnesium;
• potassium

Should be stored open in the refrigerator for no more than 7 days. The dietary product is suitable for preparing cold appetizers, salads, and used for baking.

1. 1. Peel the zucchini and cut into small cubes, add finely chopped garlic and some lemon juice, add salt and leave to marinate.
2. 2. Cut the tomatoes into halves and add chopped basil to them.
3. 3. Chop shallots into rings, cucumber halves, and bell peppers into small strips.
4. 4. Place all the vegetables in a salad bowl, season with the remaining lemon juice, and mix.
5. 5. Cut the feta cheese into cubes, cut the olives in half and add to the salad bowl with the vegetables, season with olive oil and salt.
6. 6. The finished salad can be decorated with fresh basil leaves.

Salad with suluguni cheese, chicken and croutons

Ingredients presented:

• smoked suluguni - 200 g;
• chicken breast - 300 g;
• eggs - 4 pcs.;
• canned corn - 1 can;
• crackers - 1 pack;
• mayonnaise - to taste.



Cooking diagram:

1. 1. Boil the chicken breast in salted water and cut into oblong pieces.
2. 2. Divide the suluguni cheese (in the form of a braid) into fibers.
3. 3. Boil the eggs, cool and cut into cubes.
4. 4. Drain the liquid from the corn and place in a salad bowl.
5. 5. Mix all ingredients in a deep salad bowl, season with mayonnaise and salt.
6. 6. Before serving, sprinkle the salad with croutons and herbs.

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Dietary cheese is used, rather, for a special diet; these are special dietary varieties that cannot even be purchased everywhere.

Low-fat cheese varieties mean that the product has a low percentage of fat; this should not be taken literally, since they cannot be completely fat-free.

Light cheeses contain 20 and 30%, and low-fat cheeses are those that have less than 20% fat (for example, Philadelphia).

Names and types of dietary cheeses

The normal fat content of such a dairy product is 50–60%.

Surely, some of them are familiar to you, while others you haven’t tried:

• the lowest fat is tofu soy cheese (1.5–4%), it is enriched with protein and calcium;
• grained curd cheese (5%). often used as an addition to salads;
• Gaudette – easily digestible, with a classic, appropriate aroma (7%);
• Chechil – a popular braided cheese (5–10%), a combination of milky and salty taste;
• ricotta (13%);
• oltermani (up to 17%);
• feta cheese (10-15%);
• feta – comes in different types (about 30%);
• Adyghe (19-20%).

Cheese is a source of calcium, phosphorus, protein, potassium, sodium, iron and a whole bunch of nutrients.

Solid or melted?

Hard varieties contain more calcium than processed varieties, and they are also fattier. Low-fat processed, often made at home, based on low-fat milk and cottage cheese and add flavorings to taste. White varieties are the least fatty in hard cheeses. That is why they are advised to be added to the diet of pregnant women.

If you can’t eat fatty foods, replace them with low-fat ones: mozzarella, gouda, edamer, etc. Remember that moldy varieties have a high percentage of fat.

Buy or try homemade?

Low-fat cheese is an elite product; you won’t find it in every store, and the price for such a product is not cheap.

But it is very useful and necessary for those who are on a diet due to illness or who want to lose weight. For this reason, dietary cheeses are made at home.

The simplest recipe requires milk, eggs, cottage cheese, soda and spices. For 500 g of cottage cheese, take 100–150 g of skim milk and heat it over low heat, bringing this cocktail until smooth, you should get a “sticky” mixture. Various vegetables and spices are added to the homemade fermented milk product.

Where to buy dairy products?

Shop, market, village?

No one questions the benefits of fresh cottage cheese, farm sour cream, fresh milk and other dairy products. The only question is, where can city people get them? We are intimidated by phrases like: “supermarkets are full of chemicals”, “you should only buy them at granny’s market” etc. How to distinguish good dietary curd cheeses from bad ones?

The milky smell and taste are very dependent on the cow’s menu and the conditions under which the animal is kept. For example, if it eats wormwood, then the milk will be bitter. They say that goat's milk has a special smell that is very different from cow's milk. The presence of any odor indicates improper hygiene.

Goats are mountain animals that grind their hooves on stone. If they do not do this, then bacteria will grow in the hooves, and it is they that give the specific aroma. Attentive and knowledgeable owners give their goats a pedicure. As a result, dairy products and the milk itself have a quite pleasant smell.

On store shelves

When purchasing products in a supermarket, to a certain extent you can be sure of their safety.

Importers and manufacturers undergo inspections by testing goods in laboratories, and the packaging bag is marked with the date of manufacture and shelf life.

Before purchasing any product, pay attention to these notes! High-quality cheese or cottage cheese should not have impurities such as flavorings, dyes or flavor enhancers. Milk, salt, rennet - only this should be indicated on the package. If any other ingredients are indicated there, there is no need to take it.

Be especially careful with so-called spreads, and products with names like "cheese product"(curd, etc.). Most likely, in such products, vegetable fat exceeds animal fat.

At the market stall

There is an opinion that cheese or cottage cheese from the market is fresher and healthier than in the supermarket. This statement is true, but under the following conditions: the cow must be healthy, the container in which the products are transported must be sterile, and the owner must be decent. In good markets, all goods go through a laboratory, but nothing prevents the owner from submitting one milk for examination and selling another. From this comes the most important point - the owner’s honesty and conscientiousness.

Look for a private farm

Perhaps the surest option is to come to the village on your own and ask the local residents where they get their dairy products. So you get to know the owner personally, ask her about recipes for healthy homemade cheese, look at the cow and agree on how many times a week you will stop by.

It is expensive, problematic, and time-consuming, but you will be confident that you are eating fresh and natural food.

What is low-fat cheese?

Low-fat cheeses are most often used as a dietary product; these are special varieties that are not always available to buy.

The term “low-fat” should be understood correctly, because cheese cannot be completely devoid of fat.

Low-fat cheeses are called low-fat cheeses, which is why they are popular among those who want to lose weight.

And low-fat are those that have a fat content of no more than twenty percent, for example low-fat Philadelphia cheese.

Dietary cheeses (with fat content up to 10%).

We will look at the types of low-fat cheeses in order of increasing fat content (you can use the fact that normal fat content is 50-60%).

Tofu cheese boasts maximum “low-fat” content; it is a soy cheese with a fat content of only 1.5-4%.

Tofu is a low-calorie, but at the same time protein and calcium-rich product, which makes it almost indispensable in the diet of many people.

Of the cheeses listed above, mozzarella can be considered the least fatty cheese - its fat content is 55%. The fat content of Almette cheese ranges from 60-70%, Philadelphia has a fat content of 69% and, finally, the fattest is mascarpone cheese - its fat content reaches 75%.

If you are using any kind of diet for weight loss or just trying to eat healthy, you should not eat only low-fat foods, because.

The only thing is that you need to choose products with a low percentage of fat, they are lower in calories. The list below will help you with this - a list of low-fat varieties of cheese.

As you know, cheese is a healthy, easily digestible product, it contains a lot of protein for the structure of muscle tissue (more than in fish or meat), calcium, zinc, phosphorus, vitamins E, C, A, D, PP, group B.

However, it is necessary to distinguish between low-fat and fatty cheeses. Most of the cheeses we are used to have a fat content of 50-70% (50-70 grams of fat per 100 grams of product). The task of a person who cares about his appearance and figure is to consume cheeses with a maximum fat content of 30%.

Low-fat cheeses and their calorie content

First on our list is soy cheese Tofu. This cheese has a fat content of 1.5 to 4%. It contains in large quantities and is an alternative to meat protein. The calorie content of this cheese is 80 kcal per 100 grams. Ideal in the form of sandwiches for a snack, as well as a valuable ingredient in salads.

Ricotta cheese It is not made from skim milk, as many believe, but from whey, which remains during the preparation of other types of cheese. Its fat content is 8-13%, and its calorie content is 174 kcal. In addition to calcium, vitamins A and B, it contains the essential amino acid methionine - the most important amino acid for the liver. This cheese is often used in the form of salads, desserts and as an independent snack.

Mozzarella It is also made from skim milk. It is usually sold in the form of balls in a saline solution. Contains 22.5% fat, 149-240 calories, depending on the type of mozzarella.

(grain cheese) looks like cottage cheese grains cooked in salted fresh cream, its fat content is no more than 5%, calorie content is up to 125 kcal. It is used to season salads and is also used as an independent dish. It is also often called homemade or country cheese (cottage cheese in the West).

Cheese Chechil also applies to low-fat varieties of cheese (only 5-10%). The consistency of this cheese resembles Suluguni. It is produced in the form of dense fibrous threads, which are twisted in the shape of a pigtail. It contains large quantities of salt, as it ripens in a salt solution; it is also often sold smoked. Contains 313kcal.

Low-fat cheeses Valio Polar, Fitness, Grünlander contain approximately 148 kcal with a fat content of only 5-10%. You just have to look for them in expensive supermarkets or hypermarkets. And read the packaging, some of them may contain not 5% fat, but 5% yogurt.

Feta or light cheese. Many people consider feta cheese a dietary product; they love it in salads, especially Greek ones, but the calorie content of ordinary feta cheese is 250 kcal with a high percentage of fat content. An alternative has appeared in stores: feta light (light cheese), its fat content ranges from 5 to 17%, calorie content on average 160 kcal.

Low-fat cheeses Arla, Natura and Valio, Oltermanni . The taste is reminiscent of fresh milk, an excellent product for those who are trying to eat right and maintain their figure. The calorie content of such cheeses is 210-270 kcal and 16-17% fat content.

Suluguni is a Georgian pickled cheese. Its fat content is 24%, calorie content is 285 kcal.

I think that in this list of low-fat cheeses you will be able to choose “your” cheese for yourself, which will satisfy you both in taste and in the benefits it will have on your body.

Bon appetit!

Calorie content (energy value) of food is the amount of energy received by the body after its complete absorption. In order to determine the energy value of the product, it is burned in a calorimeter. Then the amount of heat released into the environment is determined. If a person eats more calories per day than he expended, excess weight appears.

The maximum amount of calories is produced in the process of digesting fatty foods, and extra “folds” appear on the body. If you dream of getting rid of a few extra pounds, you need to select low-calorie foods. It is customary to call a diet rational if it implies compliance with the proportion between animal and vegetable proteins 55% to 45%, vegetable and animal fats as 30% to 70%.

Diet foods are foods with a negative or minimal amount of calories. Dietary nutrition involves consuming a significant amount of liquid, at least 1.5 liters per day, and low-calorie foods.

Is it possible to lose weight by eating cheese?

Cheese is an unsweetened dairy product that contains a significant amount of protein. Among the main disadvantages of cheeses, high fat content should be noted. The increased caloric content of this product has long made it inappropriate for dietary nutrition.

Currently, special diets are offered that allow the use of special varieties of cheese with low fat content.

The problem of buying low-fat cheese

What is the effectiveness of the cheese diet? Similar to various protein foods, you can try the “cheese” option for weight loss.

Among the tested and effective options for the cheese diet, one can note a 7-10-day low-calorie diet based on cheese and other protein products, which includes additives from vegetables and fruits. The calorie content of this nutrition option is 1500-1900 kcal, additional physical activity is assumed. Staying on such a diet for 10 days allows you to reduce weight by. Such nutrition is not balanced, however, it gives excellent results.

Less common are longer-term cheese diets, which involve strict restrictions on the type of cheese consumed. Options with minimal fat content are rarely found on the shelves of regular grocery stores. Mostly, customers are offered varieties of cheeses with a fat content of more than 40%. For example, such a popular cheese as “Maasdam”, which has a fat content of 45%, has a calorie content of 348 kcal per 100 grams. Such characteristics do not allow us to consider that it is the lowest-calorie cheese, and it is not worth recommending for dietary nutrition.

How to choose low-calorie cheese?

For a long time, nutritionists have not been able to decide on the type of cheese with the lowest calorie content; their opinions differ. The line between “diet” and “regular” cheeses is set at 30 percent. Some cheese manufacturers indicate the fat content of their product at 29%, but the calorie content will be about 360 kcal, which exceeds the calorie content of the Maasdam described above. Do not forget to ensure that the product has the “correct” numbers, because otherwise you risk not losing weight, but gaining extra pounds.

Eight of the lowest fat cheeses

We list some options for low-calorie cheeses, the use of which will help you maintain a slim and beautiful figure. To do this, instead of Roquefort you need to use cottage cheese. You can find such products on the shelves of large supermarkets:

When choosing low-fat light cheese, do not forget that for weight loss, only maintaining a sense of proportion in the process of “eating light cheeses” will give the desired result - weight loss. And the cheese diet does not mean that you should eat only cheese - you need to harmoniously combine it with plenty of vegetables and fruits.

Cheese is considered a natural product and has been eaten for a long time. It has always been valued, since cheese is a healthy and nutritious food that is recommended for consumption by all people. Some types of cheese are more suitable for dietary nutrition, others less so, but the value of cheese in any case is difficult to overestimate. The very concept of “low-fat cheeses” is incorrect, since any of them contains fat. However, there is a division based on the amount of fat:

• low fat - less than twenty percent,
• lungs - from twenty to thirty percent,
• normal cheeses - from forty to fifty,
• double fat - from sixty to seventy-five,
• triple fat content - more than seventy percent.

The first two types are made from skim milk, all the others are made from whole milk with the addition of cream or only cream.

Below are the varieties of low-fat cheeses.

Tofu

Tofu - soy cheese . Fat content - from one and a half to four percent. Cheese contains high-quality proteins, so it can easily replace meat. Tofu cheese is recommended to be included in the menu when losing weight. This cheese is made from soy milk, however, it is often called curd cheese. This is due to the fact that the consistency and color of the cheese resembles feta cheese. The product contains a lot of calcium, making it an ideal choice for older people. Tofu helps prevent the development of diseases such as osteoporosis. In addition, it will help reduce cholesterol levels, which are the cause of many heart diseases. Tofu cheese can be consumed every day in combination with plant foods.

Cottage cheese

Low-fat type of cheese - grain cottage cheese. In European countries it is often called country cheese. This cheese looks like curd grain mixed with fresh, slightly salted cream. The product can be an independent dish or an integral part of various salads. Cheese is considered one of the lowest calorie foods, so it is recommended by nutritionists even when following very strict diets. Grain cottage cheese contains a large amount of milk protein, amino acids, minerals, and vitamins C, B and PP that are important for the body. Experts advise consuming this low-fat cheese at night. It works while you sleep, keeping you feeling full for a long time.

Ricotta

Ricotta cheese is a traditional Italian product. This low-fat cheese goes well with bread, crackers, and can be used as a dressing for potatoes. It is also often consumed with fresh vegetables or added to fruit desserts. Low-fat Ricotta cheese is a source of healthy proteins and calcium, as well as an excellent dietary product.

Chechil

Chechil cheese is a delicious smoked cheese. Its fat content is ten percent. In appearance, it differs from all other varieties - these are threads with a fibrous structure, fixed in a bundle. The smell and taste are sour milk, pungent, the surface of the product is rough. Due to its low fat and calorie content, chechil is widely used in a variety of diets. It contains a lot of calcium and vitamins, which manufacturers try to preserve in maximum quantities. This is a very healthy product, but real chechil can only be tasted in the Caucasus, in a house where the owners prepare it themselves. Store-bought cheese contains fewer nutrients, and the taste is very different from homemade cheese.

Mozzarella

Mozzarella cheese is an Italian product made from skim milk. Cheese contains numerous vitamins and microelements, making it easily digestible. Cheese Excellent for dietary nutrition, even when the diet should contain an increased amount of protein, as it is considered a low-fat type of cheese. It contains phosphorus and calcium, so it is recommended for pregnant women, as well as children over three years of age.

Feta

Feta cheese Arla Apetina is a low-fat cheese with a slightly salty taste and soft texture. Great for making salads and can also be a snack paired with any bread. It is a product of Greek cuisine that has become popular in most countries. Feta is considered a fatty food with a lot of cholesterol. But there is also a light version of the variety - feta light, which is made from goat milk, due to which the fat content is reduced to thirty percent. In combination with vegetables, herbs and olives, this low-fat cheese becomes a source of healthy vitamins and minerals.

Chevrefin

Chevrefin cheese is a cheese whose homeland is considered to be France. The product has a mild taste with a pleasant aroma of goat milk. Low-fat Chevrefin cheeses are ideal for a cheese plate. They can be served as a separate dish with bread, fruit and nuts. The cheese is especially good for salads.

Dor Blue

Dor Blue cheese is a delicate, piquant cheese with blue mold. The product belongs to the exquisite low-fat varieties of cheese and has ideal taste. Cheese contains many vitamins, minerals, and easily digestible proteins, which have a positive effect on the immune system. Mold improves intestinal activity. Amino acids improve the functioning of the nervous system, so Dor Blue cheese is recommended for insomnia, irritability and depression. In addition, cheese increases concentration, memory and activates human brain activity. The product is useful during the rehabilitation period after fractures and operations. It can be eaten even if you are lactose intolerant, as it contains practically no lactose.

Camembert

President Camembert Legey cheese is a creamy French cheese made from cow's milk. The product has a color from white to light creamy, a sharp and piquant taste, the outside of Camembert is a white fluffy crust, which is formed by a special cheese mold. The benefits of cheese are due to its composition: essential amino acids, vitamins, cheese mold. All this saturates the body with only useful substances. Therefore, nutritionists recommend the use of this low-fat type of cheese to everyone without exception. But there is a limit on the quantity - in fact, fifty grams of cheese is enough so as not to harm the body.

Oltermani

Oltermani cheese is a traditional Finnish cheese with a delicate creamy taste and pleasant aroma. A slight sourness gives this cheese its zest. Oltermani cheese is popular in many countries. It can be used in salads, creamy soups, baked goods and sandwiches. Cheese has a low fat content, but at the same time contains a lot of calcium, proteins and other minerals. This low-fat cheese variety is suitable for dietary nutrition.

Cheese is not only a delicious product loved by many, but also a source of protein, calcium and potassium. Some types of cheese have a high fat content, which does not contribute to weight loss, but there is an excellent alternative for weight-conscious cheese lovers - low-fat cheeses.

Low-fat cheeses are those that are made using skim milk. Of course, there is no cheese product with zero fat content, but 5-10% is significantly less than the standard 40-50% in regular cheese.

Among low-fat cheeses, you can choose an option to suit your taste, because reducing the fat percentage does not affect the assortment. Some of them look like ordinary hard cheeses, while others resemble cottage cheese.

The most important thing is that the amount of nutrients and vitamins in them is no different from the amount in their “fattier” counterparts.

Three of the most delicious low-fat cheeses on a diet

Manufacturers offer people watching their figure a wide variety of low-fat cheeses, however, the most popular are the following:

Tofu. This is the undisputed leader among low-calorie, low-fat cheeses. Tofu contains only 80 to 100 calories per 100 grams (1.5 to 4% fat). At the same time, cheese has a high content of high-quality protein, which allows it to replace meat.

Combination of different cheese flavors

Grain cottage cheese. This product is made by mixing cream and cottage cheese and has a pleasant airy structure. And most importantly, it contains only 5% fat. This cottage cheese is great for breakfast or for adding to vegetable salads.

How to lose weight without dieting and sports

Low-fat feta. Many people associate feta with Greek cheese, which is not low in fat, but there are many low-fat options available from manufacturers. There is feta on sale that contains from 5 to 15 grams of fat per 100 grams.

DIY low-fat cheese

On store shelves there are many options for low-fat varieties of cheese that can be consumed during a diet and achieve excellent results, like, but some people prefer to experiment and prepare this product themselves.

Low fat cheese

To prepare, you will need 2 liters of skim milk, 2 tablespoons of lemon juice, half a spoon of sugar and salt. It is necessary to heat the milk mixed with sugar and salt (without bringing to a boil) and add lemon juice. It is necessary to stir the liquid until white flakes form, then set aside for 30-40 minutes.

The resulting cottage cheese is formed into a rectangle and placed in the refrigerator.

Hard homemade cheese

Take 400 grams of low-fat cottage cheese, 200 grams of milk, 1 teaspoon of soda, 2 eggs. All ingredients are mixed, then cooked for 20-25 minutes. The resulting mass is poured into a mold, quicklime soda is added there. The form is closed and covered with a load for 5-6 hours.

Homemade mozzarella

Choosing cheese varieties for your diet

You will need 1.5 liters of milk, 200 grams of water, rennet pepsin, 1 teaspoon of lemon juice, 1 teaspoon of salt. Milk is heated in a saucepan, lemon juice is added. The lemon will cause a reaction that will create curd flakes.

They must be placed in a separate bowl. At this time, pepsin is mixed with 2 tablespoons of water, and the rest of the water is put on fire. Cottage cheese is added to the water. As it begins to stretch, it is taken out, a circle is formed from the mass, which is placed under the press for several hours.

Store-bought and homemade varieties of cheese during a diet will help not only diversify your diet, but also improve the condition of your hair and nails, as well as strengthen your bones. This healthy product will perfectly complement your diet and allow you to quickly achieve ideal shape.