Fat Free Cottage Cheese Diet

Cottage cheese is a healthy food to add to a well-balanced eating plan when eaten in moderation. The fat-free variety contains no fat and hence may be a more suitable option for people trying to lose weight and watch their fat intakes. According to Livestrong.com, fat-free cottage cheese has 70 calories, 0 g of fat, 5 g of carbs and 13 g of protein. Incorporate cottage cheese into daily meals and snacks with other nutritious foods for a successful weight-loss plan.

Daily Servings

Cottage cheese is a dairy product that is one of the four basic food groups. The amount of dairy, including milk, cheeses and yogurts, you include in your diet varies with age. According to the United States Department of Agriculture, people over the age of 9 should consume 3 cups or servings of milk-related products daily. A 1/2 cup of cottage cheese is equivalent to a 1/4 cup of milk. Hence, 2 cups of cottage cheese counts as 1 dairy serving. Add variety to your diet by eating other dairy rich foods with cottage cheese.

Low Sodium

Although cottage cheese is a healthy diet food, it could hinder weight-loss efforts if you select a brand that is high in bloat-inducing sodium. Many manufacturers add salt to cottage cheese to give it its curds-like consistency. According to Livestrong.com, a 4 oz. serving of Breakstone's Fat-Free Cottage Cheese has only 80 calories but a high 450 mg of sodium, the equivalent of just over two 1-oz. bags of Lay's potato chips. The milk used to make the cheese is also a natural source of sodium. Look for brands that are labeled as low in sodium and read nutrition labels carefully to see if salt is added.

High in Protein

Cottage cheese is a source of protein. Protein is an essential part of a healthy diet and aids in the development, maintenance and growth of muscle. Muscle has a higher metabolic resting rate than fat, so you burn more calories even while at rest. This may assist in weight-loss and fat-burning efforts. Protein also helps satiate the appetite by controlling blood sugar levels to prevent dips in energy and surges in hunger levels. This prevents over-eating that leads to excess calorie intake.

Weight Loss

There is no one specific food that will help you spot-reduce fat or lose weight. Rather, weight loss ultimately comes down to calories in versus calories out. To lose a pound a week, you need to take in 3,500 fewer calories than you ingest or 500 fewer calories on a daily basis. Fat-free cottage cheese can help you achieve these goals as it is a healthier alternative to high-fat and sugar foods such as chips, cakes and sodas. Yet, it should be eaten as part of a varied diet containing fruits, vegetables, lean proteins and healthy fats as these foods are a source of essential nutrients.