Is Cottage Cheese Good For Weight Loss? Diet Tips 2024

Heather Freudenthal
Dr. Maggie Herrmann, PT, DPT
Is cottage cheese good for weight loss 2024? Yes. Cottage cheese has enough essential vitamins, protein, and dietary fat to enhance satiety.
is cottage cheese good for weight loss
Find out if cottage cheese is good for weight loss. Photo: Nhung Nguyen

Cottage cheese is a soft, creamy cheese, full of flavor and valuable nutrients.[1] It can be eaten on its own, similar to yogurt, or spread on toast and other foods similar to jam. Aside from nutrition and taste, is cottage cheese good for weight loss, too? It certainly is.

Weight loss efforts can be hindered if you’re constantly feeling hungry. However, the high protein content in cottage cheese keeps you feeling fuller longer. In addition to satiety, dairy may also play a role in contributing to weight loss by lowering fat mass[2] and body weight further supporting that eating cottage cheese is good for weight loss

Is Cottage Cheese Good For Losing Weight?

Yes. Eating cottage cheese is good for weight loss. Cottage cheese is a soft, fresh cheese that is as flavorful as it is nutritious.

Cottage cheese is an easy and convenient way to increase dietary protein and calcium. Studies suggest that diets high in protein[3] can benefit weight loss by increasing satiety.

Is Cottage Cheese Good For Weight Loss?

is cottage cheese good for weight loss
Cottage cheese is protein dense and satiating. Photo: SMarina/Shutterstock

There are many reasons why cottage cheese is good for weight loss. Let’s learn about some key factors.

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Protein

Cottage cheese is high in protein, with 11 grams of protein[4] in half a cup of 2% fat cottage cheese. 

Dietary protein and its relation to satiety have been widely examined. One meta-analysis[5] showed protein increases fullness, while a different meta-analysis[6] confirmed that the long-term effects of protein were inconclusive. 

However, another study was able to draw a clear link between high-protein diets and long-term weight loss.[7] This demonstrates that high-protein diets may inhibit weight from returning after the initial weight loss, and further supports that cottage cheese does help you lose weight. 

Furthermore, when protein is increased and paired with resistance training, this combination helps to increase muscle mass.[8] In fact, eating more quality protein from sources like cottage cheese is one way to lose belly fat fast. Losing belly fat may take a few weeks, while for others, it can take a few months.

Dairy And Calcium

In addition to protein’s weight loss benefits, dairy[2] as a food group can be beneficial for weight loss. In addition to helping to prevent osteoporosis,[9] calcium in dairy plays a role in weight loss.

Including four to five servings of low-fat dairy[10] a day and/or increasing calcium may have positive outcomes for dieters. Studies show that after six months of increased dairy and/or calcium, participants’ weights improved and they were able to lose more fat tissue.

Low-fat dairy can also improve insulin resistance[11] as well as reduce waist circumference. Studies have identified a clear association between insulin resistance and weight gain[12] via visceral and liver fat. Therefore, improving insulin resistance can positively influence weight loss.

Calcium’s anti-obesity[13] effects can be attributed to better fat metabolism, less fat accumulation, and positive alterations to the gut microbiome, which can also enhance gut health. 

If you cannot get enough calcium in your diet, your doctor may suggest taking calcium supplements. However, calcium alone may not be enough to initiate significant weight loss. If you need additional support, speak with your doctor about taking other weight loss supplements such as a fat burner

What’s In Cottage Cheese? 

Cottage cheese is a soft, lumpy, creamy cheese. Unlike hard cheeses which become hard from aging, soft cheeses[14] like cottage cheese do not ripen. You can make cottage cheese by adding an acid, such as vinegar, to pasteurized milk. Adding acid causes the milk solids to separate from the whey. 

The nutritional breakdown of cottage cheese varies depending on whether you’re eating full-fat, low-fat, or non-fat. For example, cottage cheese with 1% milk fat[1] has slightly fewer carbohydrates and calories than 2% cottage cheese.[4] However, they both have similar amounts of protein.

Whether you choose higher-fat cottage cheese or lower-fat, you can lose weight by eating cottage cheese as part of an overall healthy diet.

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How To Add Cottage Cheese To Your Diet?

is cottage cheese good for weight loss
Enjoy cottage cheese for breakfast. Photo: DronG/Shutterstock

Cottage cheese is a quick and easy snack that can be added to your diet in numerous ways. Having it in the morning is an excellent choice for a healthy weight-loss breakfast making cottage cheese good for losing weight. 

Consider the following suggestion for how to boost your protein and calcium intake by adding cottage cheese to everyday dishes:

  • Spread cottage cheese on whole-grain toast.
  • Eat cottage cheese on its own.
  • Add sliced bananas, fresh berries, or sliced apples to cottage cheese.
  • Put a dollop of cottage cheese on top of almond flour pancakes.
  • Mix cottage cheese into scrambled eggs or an omelet.
  • Dip corn chips into cottage cheese.
  • Add cottage cheese to a salad.
  • Mix olives, capers, or seeds into cottage cheese.
  • Put cottage cheese into a smoothie.
  • Top salmon or meat with cottage cheese.

You do not need to eat cottage cheese at every meal, or even every day, for that matter. You may wish to substitute cottage cheese for hummus, Greek yogurt, or other high-protein, creamy snacks.

Some people may choose to do the 3-day cottage cheese plan diet. This diet involves eating only, or mainly, cottage cheese for breakfast, lunch, and dinner for three consecutive days. While this diet is easy to follow and may initiate some weight loss, it is very restrictive. Additionally, there is no guarantee the weight will not return after the diet is complete. 

If you want to lose fat, it is better to include cottage cheese as part of an overall healthy diet and lifestyle and aim to lose weight slowly over time. Your weight loss timeframe will vary depending on your starting weight, current health, exercise regime, diet, sleep routine, genetics, and stress levels.

Conclusion

Cottage cheese is packed with protein and essential nutrients like calcium, which can have beneficial effects on weight loss. Its high protein content can increase satiety while the calcium in cottage cheese can help maintain a healthy weight and reduce insulin resistance. 

Does cottage cheese help you lose weight? It certainly can. Cottage cheese is good for dieting, however, adding cottage cheese to an unhealthy diet won’t be enough to see significant weight loss results. Enjoy a few servings of cottage cheese a day for weight loss, and be sure to eat other wholesome, nutritious foods to round out your diet.

Frequently Asked Questions

Is cottage cheese good for losing belly fat?

It can be. Losing belly fat will require a holistic approach to diet and exercise. However, cottage cheese can be a beneficial part of the process.

Can I eat cottage cheese every day for weight loss?

Yes. In addition to eating cottage cheese for its health benefits, you can enjoy a couple of servings of cottage cheese a day to help you lose weight.

What is the 3-day cottage cheese diet plan?

This diet involves eating only cottage cheese for each meal for three days straight. While this may cause initial weight loss, it is very restrictive and there is no guarantee there won’t be weight gain afterward the diet is complete.

Which is better, 2% milk fat or 1%?

It depends. Cottage cheese that has 1% milk fat has fewer carbs, however, it also has less calcium and other essential nutrients. Scientific evidence has conflicting findings about whether low-fat dairy is more beneficial for weight loss than higher-fat.

Can I alternate between low-fat cottage cheese and full-fat?

Yes. You can enjoy both and see which one suits you best. You may even find that the higher-fat version provides additional satiety.

Resources

  1. Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173417/nutrients.
  2. López-Sobaler, A.M., Aparicio, A., López, L., Ortega, R.M. and Álvarez‐Bueno, C. (2020). Effect of dairy intake with or without energy restriction on body composition of adults: overview of systematic reviews and meta-analyses of randomized controlled trials. Nutrition Reviews, [online] 78(11), pp.901–913. doi:https://doi.org/10.1093/nutrit/nuaa003.
  3. Baiocchi, M., Nathalia Pizato, Patrícia Borges Botelho, Eliane Said Dutra and Siqueira, V. (2020). Dietary protein and appetite sensations in individuals with overweight and obesity: a systematic review. European Journal of Nutrition, [online] 59(6), pp.2317–2332. doi:https://doi.org/10.1007/s00394-020-02321-1.
  4. Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/328841/nutrients.
  5. Dhillon, J., Craig, B.A., Leidy, H.J., Amankwaah, A.F., K. Anguah, Jacobs, A., Jones, B.A., Jones, J.B., Keeler, C.L., Christine E.M. Keller, McCrory, M.A., Rivera, R., Slebodnik, M., Mattes, R.D. and Tucker, R.M. (2016). The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations. Journal of the Academy of Nutrition and Dietetics, [online] 116(6), pp.968–983. doi:https://doi.org/10.1016/j.jand.2016.01.003.
  6. Kohanmoo, A., Shiva Faghih and Masoumeh Akhlaghi (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiology & Behavior, [online] 226, pp.113123–113123. doi:https://doi.org/10.1016/j.physbeh.2020.113123.
  7. Moon, J. and Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome, [online] 29(3), pp.166–173. doi:https://doi.org/10.7570/jomes20028.
  8. Stokes, T., Hector, A.J., Morton, R.W., McGlory, C. and Phillips, S.M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, [online] 10(2), pp.180–180. doi:https://doi.org/10.3390/nu10020180.
  9. Nih.gov. (2014). Office of Dietary Supplements – Calcium. [online] Available at: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#:~:text=Calcium%20deficiency%20can%20reduce%20bone,caused%20by%20vitamin%20D%20deficiency.
  10. Ilich, J.Z., Kelly, O., Liu, P.-Y., Shin, H., Kim, Y., Chi, Y.-C., K. A. S. Wickrama and Colić‐Barić, I. (2019). Role of Calcium and Low-Fat Dairy Foods in Weight-Loss Outcomes Revisited: Results from the Randomized Trial of Effects on Bone and Body Composition in Overweight/Obese Postmenopausal Women. Nutrients, [online] 11(5), pp.1157–1157. doi:https://doi.org/10.3390/nu11051157.
  11. Sochol, K.M., Johns, T.S., Buttar, R., Randhawa, L., Sanchez, E., Gal, M., Lestrade, K., Massini Merzkani, Abramowitz, M.K., Mossavar‐Rahmani, Y. and Melamed, M.L. (2019). The Effects of Dairy Intake on Insulin Resistance: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Nutrients, [online] 11(9), pp.2237–2237. doi:https://doi.org/10.3390/nu11092237.
  12. Verkouter, I., Noordam, R., Saskia le Cessie, Rob, Lamb, H.J., Rosendaal, F.R., Diana van Heemst and Renée de Mutsert (2019). The Association between Adult Weight Gain and Insulin Resistance at Middle Age: Mediation by Visceral Fat and Liver Fat. Journal of Clinical Medicine, [online] 8(10), pp.1559–1559. doi:https://doi.org/10.3390/jcm8101559.
  13. Zhang, F., Ye, J., Zhu, X., Wang, S., Gao, P., Shu, G. and Jiang, Q. (2019). Anti-Obesity Effects of Dietary Calcium: The Evidence and Possible Mechanisms. International Journal of Molecular Sciences, [online] 20(12), pp.3072–3072. doi:https://doi.org/10.3390/ijms20123072.
  14. Zheng, X., Shi, X. and Wang, B. (2021). A Review on the General Cheese Processing Technology, Flavor Biochemical Pathways and the Influence of Yeasts in Cheese. Frontiers in Microbiology, [online] 12. doi:https://doi.org/10.3389/fmicb.2021.703284.

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