If you want to lose weight, the best solution is a varied diet and regular physical activity. However, a balanced diet is not synonymous with frustration. They are often avoided during diets, cheese is considered caloric because it contains so-called “saturated” fats, generally considered bad fats. However, if you want to keep the line, you can continue to eat cheese completely. The key is to know how to choose it well and not abuse it.
To enjoy the benefits of cheese, it is advisable to consume an average of 30 grams per day. “When we start the diet, we can absolutely continue to eat cheese,” said Valérie Mery-Mandeville, a dietitian and nutrition consultant at Medisite.
“In a classic low-calorie diet, the recommended recommendations are 30 grams of cheese a day. But in other types of diets, cheese is not prohibited and is not subject to such restrictionsThis is the case, for example, with a ketogenic diet, which is based on a diet very poor in carbohydrates (sugars) but rich in lipids (fats).
Cheese has many health benefits. It is especially an excellent source of calcium, important for the stiffness and strength of bones and 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 too rich in phosphorus, vitamin A, B2 and B12 which are involved in energy metabolism, normal red blood cell production and the proper functioning of the immune system.
However, don’t overdo it because the cheese is high in saturated fat. Therefore, if you have cholesterol, it should be consumed sparingly. “The best isopt for low-fat cheeses such as goat or sheep cheeseRecommends Raphaël Gruman, a nutritionist at Medisite.
“They have a lower fat content and therefore a lower cholesterol content. They will have no benefit for cholesterol, but at least they will not increase it. ” Nevertheless, the specialist advises “in case of hypercholesterolemia to reduce the consumption of cheese.“
Medisite based scientific studies indicate which cheeses to avoid if you want to shed belly fat.
Hard cheeses: contain more fat
Hard cheeses with a higher calcium content also have higher amounts of salt and fat. Because of this, they will tend to promote belly fat. However, they are better digested. Between them :
- Parmesan cheese : 431 kcal per 100 g. It is the fattest cheese, and therefore the most caloric of all cheeses. In fact, it is the lipid content that determines the caloric index of the cheese. Pecorino and Grana padano (their cousins) are slightly less caloric, with 387 and 384 kcal for the same amount.
- Gruyere : often confused with Emmental, this one is still good more caloric because it represents 430 kcal per 100 g.
- and Cheddar : 410 kcal per 100 g. This pressed cheese is one of the most caloric cheeses of English origin. It usually occurs in the composition of burgers.
- and district : while it contains 407 kcal per 100 g, this belongs to the family of the most caloric cooked pressed cheeses. From the same Burgundy-Franche-Comté region, Morbier is slightly less caloric with 347 kcal per 100 g.
- and Beaufort : 100 g of Beaufort corresponds to 401 kcal. If you want to choose mountain cheese from the same area and with fewer calories, choose Tomme de Savoie instead (364 kcal per 100 g).
- L ‘Emmental : Unlike Gruyère, this cheese has large irregular holes, but it also has them less caloric, because per 100 g corresponds to 383 kcal.
- and Cantal : Originally from Massif Central, this one represents 365 kcal per 100 g.
If you want to eat less fatty cheeses, prefer fresh and soft cheeses, that is, they are not subject to heating or pressing at the time of their production. This is especially the case 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. Yet they are less digestible.
Industrial cheeses: have less vitamins and calcium
Industrial cheeses are individually packaged and stored in the refrigerator for months. But unlike craft, farm or dairy cheeses, Industrial cheeses have a lower nutrient intake because they have a lower content of vitamins and calcium. According to the US Food & Drugs (FDA), they also have less taste in the mouthbecause they are produced by techniques that allow their production in large quantities.
Their strengths? They have good value for money. In fact, to reduce costs, according to Medical news todaysome manufacturers replace milk fat, in other words cream, vegetable oil, fat, yeast, flour, salt and any other flavor enhancer. This synthetic cheese does not have the taste or nutritional properties of real cheeseand therefore not suitable if you want to shed belly fat. Nevertheless, they remain very popular because, unlike local cheeses, they are found in all supermarkets and are suitable for consumers who do not like cheeses that are too strong.
If you want to lose belly fat, prefer as many raw foods as possible, without packaging. Another good reflex: pay attention to the list of ingredients. If there are words in this that you do not understand or do not have in your closet, be careful. This means that you are probably dealing with an ultrasonically processed product.
Processed cheeses: must be consumed exceptionally
Raclettes, fondue or tartiflettes are exceptional dishes that you can have if you want to shed belly fat. For example, Raclette cheeses generally contain 367 kcal per 100 g.
As regards Reblochon, used mainly in tartiflette and Mont d’Or, represent 327 kcal and 321 kcal per 100 g. The cheeses that make up the Savoy fondue are very fatty because they are Comté, Beaufort and Emmental. You can replace Emmental, for example, Tomme de Savoie or Comté Cancoillotte, which are less caloric.
Otherwise, Cheeses such as Gruyère cream should also be avoided. In fact, it can be a mixture of cheese, cream and ingredients that they generally contain low in calcium and high in fat.