Too greasy, too salty: cheese makes you fat, so I’ll stop! Under the pretext of being on a diet, many decide to banish dairy products from their plate. Victims of many preconceived ideas and untruths, dairy products are often decried. But dairy products can be completely compatible with diets.
Before discussing the impact of dairy products on weight, let’s start by re-establishing an inescapable truth: as part of a slimming program, no food category is ideal or, on the contrary, totally prohibited.
A buttery croissant or a spoonful of Nutella, it’s nice once in a while, isn’t it? You know that, by definition, it’s not good for your line, but you are able to arbitrate the pros and cons from the moment it makes you happy.
Dietary balance is always a matter of consumption frequency and of portion size. They must be adapted to each profile and each need.
If, for example, you decide to consume 4 squares of chocolate knowingly, and you say to yourself, without feeling guiltythat you will walk 20 minutes more to compensate, you put yourself in a positive state of mind to succeed in your food rebalancing.
A reasoned consumption of dairy products
In the same way, even if you watch your weight, you can absolutely consume dairy products… The reasoned consumption of dairy products can even have a positive effect in countering weight gain, type 2 diabetes or cardiovascular risk.
The number of dairy products to consume each day varies from 2 to 3 servings per day. The recommended portion sizes are 15 cl for milk, 125 g for yoghurt (a classic pot) and 30 g (or the equivalent of two fingers) for cheese.
During the day, alternate milk, yoghurts or white cheeses and cheeses to obtain a balanced compromise between calcium and fat. Two dairy products for a balanced day is for example: plain yogurt for breakfast and a piece of cheese for your lunch or grated cheese on your pasta for dinner and unsweetened yogurt for a snack.
Prefer dairy products such as yoghurt or cottage cheese with less than 5% fat or goat’s milk yogurt low in fat.
Even if you watch your weight, it is not necessary to totally eliminate cheese, which can be perfectly integrated into a balanced diet and an active lifestyle!
Does cheese make you fat? Not always ! The lowest calorie cheeses are the most water-rich such as cancoillotte, ricotta, mozzarella or feta. It is therefore a good idea to limit hard cheeses which are low in water and provide at least 350 kcal per 100 g.
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Try to favor fresh cheeses. Their higher water composition naturally lowers their fat content… Of course, you can also alternate with low-fat cheeses.
Cheese makes you gain weight… or lose weight?
Increased consumption of dairy products combined with a balanced, low-calorie diet could promote weight loss. Australian researchers* have observed In this study that obese people who consume the most dairy products as part of a low-calorie diet lose more weight than others, and reduce both their waist circumference and their blood pressure.
Over a 12-week period, participants who ate five daily servings of cheeseyogurt and semi-skimmed milk lost more weight than those who ate only three daily servings of dairy products (the number of servings generally recommended).
According to the Director of the study, a diet rich in protein, calcium and vitamin D can play an important role in weight loss or stabilization.
* Study conducted at the Curtin University of Technology in Perth (Australia).
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