If you want to lose weight, the best solution is to eat a varied diet and practice regular physical activity. A balanced diet is not synonymous with frustration, however. Often shunned during diets, cheese is considered caloric since it contains so-called “saturated” fats, generally regarded as bad fats. However, you can absolutely continue to eat cheese if you want to keep the line. The key is to know how to choose it well and not to abuse it.
To enjoy the benefits of cheese, it is advisable to consume an average of 30 grams per day. “We can absolutely continue to eat cheese when we start a diet”, reassured Valérie Mery-Mandeville, dietician and nutritionist with Medisite. “In a classic low-calorie diet, the recommendations are 30 grams of cheese per day. But in other types of diets, cheese is not prohibited and is not subject to such restrictions.” This is the case, for example, of the ketogenic diet, which is based on a diet very low in carbohydrates (sugars) but rich in lipids (fats).
Cheese has many health benefits. It is in particular an excellent source of calcium, important for the rigidity and strength of bones, but also teeth. It is also essential for the proper functioning of our muscles, reduces the risk of kidney stones and is essential for blood clotting. Cheese is also rich in phosphorus, vitamin A, B2 and B12 which are involved respectively in energy metabolism, the normal formation of red blood cells and the proper functioning of the immune system.
However, do not overdo it, as cheese is high in saturated fat. It should therefore be consumed moderately if you have cholesterol. “It is best toopt for low-fat cheeses, such as goat’s or sheep’s cheese”, recommends Raphaël Gruman, nutritionist, with Medisite. “They are lower in fat and therefore lower in cholesterol. They’re not going to have any benefit for cholesterol, but they’re at least not going to raise it.” The specialist advises all the same “to limit the consumption of cheese in the event of hypercholesterolemia.”
Using scientific studies, Medisite lists you which cheeses to avoid if you want to lose belly fat.
Hard cheeses: they contain more fat
Higher in calcium, hard cheeses also have a higher amount of salt and fat. It is for this reason that they will tend to promote abdominal fat. However, they are more digestible. Among them :
- Parmesan : 431 kcal per 100 g. It is the fattest cheese, and therefore the most caloric of all cheeses. Indeed, it is the lipid content that dictates the caloric index of the cheese. For their part, the pecorino and the Grana padano (their cousin), are slightly less caloric, with respectively 387 and 384 kcal for the same quantity.
- Gruyere : often confused with Emmental, this one is nevertheless good more caloric since it represents 430 kcal per 100 g.
- the Cheddar : 410 kcal per 100 g. Of English origin, this pressed cheese is one of the most caloric cheeses. It is usually found in the composition of burgers.
- the county : while it contains 407 kcal per 100g, this belongs to the family of the most caloric cooked pressed cheeses. From the same Burgundy-Franche-Comté region, Morbier is on its side slightly less caloric with 347 kcal per 100 g.
- the Beaufort : 100 g of Beaufort correspond to 401 kcal. If you want to choose a mountain cheese from the same region and with fewer calories, opt instead for Tomme de Savoie (364 kcal per 100 g).
- L’emmental : unlike Gruyère, this cheese has large irregular holes, but it is also less caloric since for 100 g is equivalent to 383 kcal.
- the Cantal : originally from the Massif Central, this one represents 365 kcal per 100g.
If you want to eat less fatty cheeses, prefer fresh and soft cheeses, that is to say that they undergo neither heating nor pressing at the time of their manufacture. This is particularly the case of fresh goat (160 kcal/100 g), Mozzarella (240 kcal/100 g), cancoillotte (120 kcal/100 g), feta cheese (270 kcal/100 g), or even Camembert. Nevertheless, they are more difficult to digest.
Industrial cheeses: they have less vitamins and calcium
Industrial cheeses are individually wrapped and stored in the refrigerator for months. But unlike artisanal, farmhouse or dairy cheeses, industrial cheeses have less nutrient intake since they are lower in vitamins and calcium. According to the US Food & Drugs (FDA) they also have less flavor in the mouthbecause they are made with techniques that allow them to be produced in large numbers.
Their strengths? They have good value for money. Indeed, to lower the cost, according to Medicals News Todaysome manufacturers replace milk fat, in other words cream, with vegetable oil, fat, yeast, flour, salt and any other flavor enhancer. This synthetic cheese has neither the taste nor the nutritional qualities of real cheese, which is why it’s not suitable if you want to lose belly fat. They nevertheless remain very popular, because they are found in all supermarkets unlike local cheeses and they are suitable for consumers who do not like cheeses that are too strong.
If you want to lose belly fat, prefer raw foods as much as possible, without packaging. Another good reflex: pay attention to the list of ingredients. If there are words in this one that you don’t understand or that you don’t have in your closet, be careful. This means that you are probably dealing with an ultra-processed product.
Processed cheeses: they must be consumed exceptionally
Raclettes, fondues or tartiflettes are exceptional dishes to eat if you want to lose abdominal fat. For exemple, raclette cheeses generally contain 367 kcal per 100 g. As regards Reblochon, used in particular in tartiflette and Mont d’Or, they represent respectively 327 kcal and 321 kcal per 100 g. The cheeses constituting the Savoyard fondue are very fatty since they are Comté, Beaufort and Emmental. For example, you can replace the Emmental with Tomme de Savoie or the Comté with Cancoillotte, which are less caloric. Otherwise, cheese such as Gruyère cream is also to be avoided. Indeed, it can be a mixture of cheese, cream and additive which generally contain low in calcium and high in fat.