So long as you eat fewer calories than you use, your body will turn to its reserve stores -- your fat -- for energy. In other words, it's possible to eat cheese and lose weight. But cheeses often have many calories, so more often than not, they make it difficult to lose weight. The keys to losing weight while still getting your cheese fix are to monitor your portions, stick to a low-calorie diet and exercise regularly.
Function
Dairy products, which include milk, yogurt and cheeses, are an important part of a balanced diet. If you choose the right types of products, they can be a healthy source of protein, calcium and other nutrients. If you want to lose weight, you should choose fat-free or low-fat versions. Low-fat cheeses, for example, have significantly fewer calories than cheeses made from whole milk. Another disadvantage of whole-milk dairy products is that they typically are high in saturated fats, which boosts low-density lipoprotein cholesterol levels, leading to clogged arteries.
Solution
Replace high-calorie, whole-milk cheeses with low-fat versions. For example, instead of cream cheese, use skim ricotta. Try part-skim cheese instead of whole-milk cheese. To curb your cheese craving, eat low-fat string cheese. Another way to moderate your cheese intake is to pair it with a healthy, filling item. For example, if you must have cheese, choose a low-fat variety and eat it with an apple. Apples are effective snacks because they are filling, but have relatively few calories. Depending on the brand of cheese you choose, a snack consisting of one medium apple and a small wedge of low-fat cheese might be as few as 105 calories, according to "Fitness" magazine.
Considerations
People who try to lose weight by following low-carbohydrate, high-protein diets could eat too much meat, eggs and cheese. If these dieters eat fewer calories than they burn, they will lose weight. But foods like these might have too much fat and cholesterol, which increases the risk of heart disease. Also, the lack of dietary fiber can lead to constipation. A better approach is to achieve a balanced diet that includes mostly fruits, vegetables and whole grains, along with the occasional piece of cheese.
Benefits
If you successfully limit your cheese intake, you won't gain weight. Some nutrients that cheese and milk products provide are calcium, which builds strong bones and teeth; potassium, which helps you maintain a healthy blood pressure; and vitamin D, which helps your body regulate phosphorus and calcium levels to promote healthy bone growth and maintenance. The most effective way to receive these benefits is to eat cheeses and milk products that are low-fat or fat-free; otherwise, you risk jeopardizing your low-calorie diet and increasing your levels of unhealthy cholesterol.
References
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- "Fitness" Magazine; Seven Smart Snacks for Diet Success; Lisa Kovalovich Whitmore; January 2006
- Weight-Control Information Network: Weight-Loss and Nutrition Myths; March 2009
- U.S. Department of Agriculture: Dairy
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