Which cheese is low fat for a diet. The most low-fat cheeses for fitness. White low fat cheese

A slim body- it's beautiful, fashionable and cool. Excess weight acquired through the consumption of high-calorie foods. Cheese is one of them. It is made from milk, so it has a lot of fat. Are there low calorie cheeses? Is it possible, using them, to keep the figure normal?

Low-fat cheeses

Ordinary cheese is made from milk and natural sourdough by long aging and aging. Such a product always contains a lot of fat and protein. However, there are low-calorie cheeses in which these parameters are lower than traditional ones. Therefore, they can be used in dietary nutrition and weight loss.

grain cheese

IN European countries cheese made from cottage cheese with fresh salted cream is called rustic or cottage cheese. Usually it is a product of 5% fat content. In its 100 g 125 kcal.

ricotta

Another type of curd cheese - ricotta - is made not from milk, but from whey. This is a product useful for the stomach and the whole body, in which methionine is present - an amino acid necessary for the good functioning of the liver. Ricotta is a low-calorie cheese with 8-13% fat content. The use of its 100 g gives 174 kcal. It's better than regular cottage cheese.

Tofu

Tofu is a low-calorie plant-based cheese. It is made from soy milk. Therefore, the fat content is 6-8%. It tastes close to Adyghe cheese or unsalted cheese. For a diet, this is the most suitable product. In 100 g of the product - 90 kcal.

Mozzarella

Italian mozzarella cheese is made from skimmed milk. Therefore, it is usually 22.5% fat. It is sold in the form of balls immersed in a saline solution. There are several varieties of this cheese. Depending on this, the calorie level is set. However, it does not exceed 149-240 kcal per 100 g of product.

Feta

Feta is a type of Greek cheese. Natural feta is oily. But now they have learned how to produce its low-calorie options (feta-light). In it, the percentage of fat present is 5-17 units. To purchase feta, you should carefully study the information about the product.

There are 9 main low-calorie cheeses: Suluguni, Feta, Ricotta, Tofu, Light Brest-Litovsky, Roquefort, Fitness Cheese, Lakomo Light, dietary Ichalki. They are approved for use in diets. Each product has a specific taste, smell, color, method of preparation, composition. These cheeses contain a large number of micro and macro elements, 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 most low-fat varieties of cheese:

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

Adyghe cheese - composition and KBJU, beneficial features, recipe

Suluguni

Pickled traditional Georgian low-calorie cheese. Suluguni is moderately salty in taste and has a dense layered texture. The color of the product is white, the presence of voids and eyes is allowed irregular shape. The crust does not form on the cheese. It has a 5% fat content.

The composition includes:

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

Cooking method:

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. After that, the cheese is cut into bundles and melted on a stove at a temperature of 80 degrees, stirring until a homogeneous mass is formed.
3. The resulting mass is divided into identical pieces and formed by laying in molds.
4. Forms with the product are placed in cold water for several minutes, and then the cheese heads are pulled out and kept in brine for several days until they are salted.

After salting, the cheese is ready for consumption.

In 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 - 290 kcal.

Useful substances in the composition:

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 the cheese is low in fat, it is recommended to use it in diets. Suluguni goes well with basil and cilantro, as well as in salads with fresh vegetables. Cheese is considered an excellent filling for khachapuri, it is also fried with sesame seeds.

Feta

Feta is a traditional Greek cheese made from sheep's or goat's milk. The color is white or slightly creamy, the product has a cottage cheese smell and a dense texture. 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.

The composition includes:

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

Cooking method:

1. Milk must be boiled until foam appears, then cool it to room temperature.
2. Part of the milk must be poured into a clean glass and pour a package of dry starter into it.
3. Stir the starter with a spoon and pour the mass into the main one.
4. Fermented milk must be sent to a warm place for 7 hours.
5. When the whey separates, you need to cover the bottom of the colander with gauze and pass the mass through it.
6. Next, collect 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 drain the liquid. This will take about half an hour.
7. The curd mass is placed in a colander, which is placed in a bowl and pressed down with oppression. In this position, the mass should be 2 hours.
8. Serum is drained and mixed with salt.
9. Serum is poured hot water and a bag of cheese falls into it.
10. You need to leave the product for 2 hours.

Feta must be in brine - so its shelf life is significantly increased.

In 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.

The use of cheese 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 cooking at home

ricotta

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

Compound:

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

Cooking method:

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

Ricotta is a dietary product that is not intended for long-term storage. More hard cheese 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 macro elements in the composition of ricotta cheese are:

vitamins of groups A, B6, B12, D, C;
calcium;
phosphorus;
magnesium;
selenium.

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

Tofu

Tofu - low fat cheese white color from soy. 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 is superior to that found in foods such as beef and eggs.

Cheese contains:

soy milk - 1 l;
juice of 1 lemon.

Cooking method:

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

Cheese must be kept in the refrigerator 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 macro elements of cheese are presented:

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

Due to its low fat content, tofu is good for obese diets. It has the ability to remove dioxin from the body, which has a cumulative effect and can contribute to the formation of a cancerous tumor. Cheese contains phytoestrogens, which have a good effect on women's health during menopause and hormonal disruptions. Tofu is combined with many ingredients, it can be baked, fried, boiled, stewed, and also added to salads, desserts.

Brest-Litovsky lightweight

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;
food salt - 1 tbsp. l.

Cooking method:

1. A starter from lactic acid thermophilic and mesophilic bacteria is added to warm milk, fermentation occurs.
2. When ripening, a cheese grain is obtained, which is well mixed and pressed for 30 minutes.
3. The cheese layer is cut and formed, then placed under the press.
4. The cheese is placed in the salt compartment, dried, packaged and placed for maturation.

Natural food coloring "annatto" is added to the product.

In 100 g of productcontains:

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

Calorie cheese - 288 kcal.

Cheese contains the following useful substances:

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

You can use the product, combining it with bread in the form of a sandwich, add to salads and cold snacks, use for baking. This cheese is perfect for people with problems. of cardio-vascular system, to strengthen bone tissue, in obesity.

Roquefort

Roquefort is made from sheep's milk in France. The maturation of the cheese takes place in lime grottoes, so that a mold of the Penicillium roqueforti type 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's milk - 8 l;
water - 50 ml;
calcium chloride - 1/4 tsp;
mold Penicillium roqueforti - 1/16 tsp;
rennet - 1/4 tsp

Cooking method:

1. Heat sheep's milk to 30 degrees.
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. Scatter the starter over the surface of the milk and mix with a slotted spoon after 2 minutes.
4. In 50 ml cold water dissolve rennet and calcium chloride. Add to bulk. Close the lid and put in a warm place for an hour.
5. Cut the resulting clot into cubes.
6. Arrange the cheese cubes in special forms and drain the liquid from them every 3 hours.
7. After the cheese has dried, it must be pricked with leaven 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 contributes to the normalization of the intestines and improves its microflora, digestion. Roquefort is considered a good snack 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 foods - from 15 to 25 percent. The taste is fruity and nutty, the color is yellowish. Cheese with low salt content.

The composition includes:

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

Cooking method:

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

In 100 g of productcontained:

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

Calorie content is 224 kcal per 100 g.

Compoundproduct is presented:

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

Cheese is used for diet food, as well as cooking pizza, sandwiches and sauces.

Lakomo Light

Cheese Light is a low-calorie product. Made from cow's milk. It has the color of baked milk, packed in a sealed package in the form of cuts.

Compound:

normalized pasteurized cow's milk - 4 l;
bactericidal starter 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. Bacterial starter culture is added to milk, and fermentation takes place.
2. The cheese mass is heated to a temperature of 32-42 degrees, calcium chloride, salt and lysozyme are added.
3. Then the cheese is pressed and ripened.

In 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 belongs to low-fat semi-solid light varieties. The product is light yellow in color, with a delicate creamy taste, 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. It is necessary to grind natural cottage cheese with a sieve or blender.
2. Place the resulting mass in a saucepan and pour milk, put on a small fire. The mixture must be constantly stirred.
3. After the mass begins to boil, whey will appear. To make it glass, you should line the colander with gauze and wait until the liquid separates.
4. With soda, herbs and salt, you need to beat 2 chicken eggs. Add 1 egg to the mass without whey and knead everything thoroughly so that no lumps of cottage cheese remain.
5. The cheese mixture is laid out in a pan with thick walls, then it must be melted. It will become plastic.
6. The mass is placed in a cling film, the desired shape is given.
7. Next, send the cheese to the refrigerator.

The useful substances that make up the product are:

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

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

1. Peel the zucchini and cut into small cubes, add finely chopped garlic and part of the lemon juice, salt, leave to marinate.
2. Cut the tomatoes in half and add chopped basil to them.
3. Chop shallots, cucumber halves into rings, bell pepper small stripes.
4. Put all the vegetables in a salad bowl, season with the remaining lemon juice, mix.
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. Ready salad can be decorated with fresh basil leaves.

Salad with suluguni cheese, chicken and croutons

Ingredients are presented:

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

Cooking scheme:

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

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Some people mistakenly believe that cheeses are low-calorie and low-fat foods. Be aware that even the most fat-free cheese contains fat, the difference is only in their amount. Today we will tell you which cheeses are light and dietary.

People who watch their figure, with all their share of responsibility, approach the choice of food, whether it be cheese or some other product. In fact, this is the right direction to reduce weight and maintain own health.

The average fat content of cheese is about 60% in dry matter. This is a pretty high figure, so avoid such dairy products. It is better to stop at 30% fat, such cheeses are freely sold in any supermarket. It is about them that we will talk.

Fat-free cheese "Tofu" fat content from 1.5 to 4%

This fermented milk product belongs to curd cheeses. It is made from the taste reminiscent of low-fat cheese. This healthy product from the point of view of medicine: it is rich in calcium and proteins. Tofu is recommended to use for the prevention of osteoporosis. It also helps lower cholesterol and prevents the development of cardiovascular disease.

Apart from healing properties, tofu is a low-calorie product (90 kcal) and can be used as a separate dish or as part of another diet food. Most nutritionists recommend including plant-based foods, including cheeses, in your diet. they have a lot useful substances and low fat.

Fat-free or low-fat Gaudette cheese (7%)

Semi-hard cheese, with a very piquant taste, somewhat reminiscent of Gouda. Light and tasty sour-milk delicacy is perfectly absorbed and digested by the body. No excess fat and affordable price make it the favorite product of most people.

Fat-free feta cheese or cheese (5-15%)

Not everyone knows that feta is produced in a light version, but this type of this cheese is very difficult to find on Russian shelves. Usually in our hypermarkets, only fatty varieties with a calorie content of 260 kcal are available for sale. However, if you manage to buy the light version of this product, you won't be disappointed. Light feta is made from goat's milk, so the cheese is low in fat. Traditional feta is in principle suitable as a diet, if it is not consumed with fatty foods.

Brynza also belongs to low-fat varieties of cheese. She is very popular all over the world. Cheese is used to prepare various salads and even desserts.

Goat white fat-free cheese

Soft, unsalted, non-greasy, with a pleasant aroma and unique taste. Although goat cheese has lost some popularity due to its high price and specific taste, nevertheless, it contains several times more magnesium, zinc, protein, calcium and beta-carotene than regular cream cheese. It is also low in salt and unhealthy fats, does not cause allergic reactions and is suitable for baby food.

Fat-free Chechil cheese (up to 10% fat)

It is very reminiscent of sour-milk and brine varieties of cheeses in its fibrous consistency. It is made from low-fat milk using a very original technology. It consists of 3-8 g of salt, 5-10% fat and 60% moisture. The taste of chechil is slightly sour, slightly reminiscent of whey.

Fat-free Ricotta cheese (with 13% fat content)

This fermented milk product is very popular in Italy. This is with an impressive composition of useful micro and macro elements. This is not even quite a cheese product, because. it is made from the whey left over from other cheeses. And thanks to the content of methionine (a sulfur-containing amino acid) in it, our liver will be provided with protection.

Here are just a small part of low-fat varieties of cheese, which, of course, will only benefit our body. Now you know what is absolutely fat free fermented milk products simply does not exist - the myth is dispelled. Be healthy and observe the measure in everything!

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

The maximum number of calories is produced in the process of digestion of fatty foods, extra "folds" appear on the body. Dreaming of getting rid of a few extra pounds, you need to select low-calorie foods. It is customary to call nutrition rational, implying the observance of 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 the use of a significant amount of fluid, at least 1.5 liters per day, and low-calorie foods.

Can you lose weight by eating cheese?

Cheese is a non-sweet dairy product that contains a significant amount of protein. Among the main disadvantages of cheeses, high fat content should be noted. The increased calorie content of this product for a long time made it inappropriate for dietary nutrition.

Currently, special diets are being offered that allow the use of special varieties of cheese that have a reduced fat content.

The problem of buying low-fat cheese

How effective is the cheese diet? Similar to a variety of protein, you can try the “cheese” version of weight loss.

Among the proven and effective variants of the cheese diet, one can note a 7-10 day low-calorie diet based on cheese and other protein products, which includes supplements from vegetables and fruits. The calorie content of this food option is 1500-1900 kcal, additional physical activity is expected. Staying on such a diet for 10 days allows you to reduce weight by 3-5 kilograms. Such a diet is not balanced, however, it gives an excellent result.

Less common are longer cheese diets, which involve severe restrictions on the type of cheese eaten. Variants with a minimum fat content are rarely found on the shelves of ordinary grocery stores. Basically, buyers are offered varieties of cheeses, the fat content of which is 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 it for dietary nutrition.

How to choose a low-calorie cheese?

For a long time, nutritionists cannot decide on the variety of the lowest-calorie cheese, their opinions differed. The line between "dietary" and "ordinary" cheeses was set at around 30 percent. Some cheese producers indicate the fat content in their product is 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 leanest cheeses

Here are 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 take curd cheese. You can find such products on the shelves of large supermarkets:

When choosing low-fat light cheese for yourself, do not forget that for weight loss, only keeping 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 only cheese is worth eating - you need to harmoniously combine it with big amount vegetables and fruits.

Low-fat cheese is a non-existent concept. Any cheese has fat, the difference is only in its quantity. Let's find out: which cheese is the lightest?

In Russia, it is sometimes found under the unofficial names "granular cottage cheese" and "Lithuanian cottage cheese". In the USA and European countries (and not only English-speaking countries), corned cottage cheese is called cottage cheese(English village or cottage cheese).

It is often referred to as homemade cheese. At first glance, cottage cheese looks like fresh cottage cheese, but its texture is much softer, one might even say creamy, and it tastes a little saltier. 100 g of cottage cheese will provide our body with 85 calories and 17 g of protein, so it is recommended by nutritionists even with the most strict diets.

By appearance this cheese has nothing to do with any other. It is produced in the form of strands of fibrous structure, tied into a bundle. Chechil ripens in brine, but often it is mixed with cottage cheese or other cheese and stuffed into unglazed jugs or wineskins.

The taste and smell of this cheese are sour-milk, sharp, the fibrous dough is dense, the surface of the product is rough. Fat in it contains up to 10%, moisture - no more than 60%, salt - 4-8%.

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

Such cheeses are just a godsend for losing weight! But you need to look for them in large stores. Learn more reverse side packaging - a label, in some cheeses 5% yogurt, not fat!

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

Ricotta is an invariable component of the Italian breakfast. Often it is called cheese, but this is not entirely true: after all, it is not prepared from milk, as we used to think, but from the 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 are saturated. The content of this product has the lowest amount of sodium compared to other cheese products. Due to its high nutritional value and impressive composition of vitamins and trace elements, ricotta gives a quick feeling of satiety. In addition, this variety 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 high-fat, high-cholesterol food with a calorie content of approximately 260 kcal/100 gm. But not everyone knows that the feta cheese they love is produced in the light version, although, to be honest, it is this variety that is hard to find on supermarket shelves.

However, the effort you put into searching will justify itself in full. Feta Light is usually made from goat's milk and contains only 30% fat, while traditional feta uses sheep's milk and is then 60% fat. It is usually put in a 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, the texture is dense, uniform, with small evenly distributed eyes. Great for people who care about their health.