The important role of cottage cheese for the body

When it comes to weight loss products, expensive supplements, superfoods and berries come to mind. But attention is increasingly being drawn to good old cottage cheese. It is back in fashion – not only on fitness plates, but also in the recommendations of nutrition experts.

The secret of cottage cheese popularity is in its composition. It is a real treasure trove of protein, especially valuable casein, which is digested slowly and helps you feel satiety longer. In 100 grams of fat-free version – about 10-13 grams of protein and less than 100 calories. At the same time, it contains almost no sugar, and fats – many times less than in cheese or sour cream.

Interest in this product has been revitalized again due to the emergence of data that link cottage cheese consumption to improved metabolism, reduced appetite and preservation of muscle mass during weight loss. Not all effects have yet been thoroughly studied, but it is already known that cottage cheese helps to maintain a feeling of satiety for longer and helps to reduce the overall calorie intake.

Due to its dense composition and low energy value, cottage cheese is one of the foods with low calorie density. Simply put, you can eat a lot of it and not overdo it with calories. And if you add some fiber – like berries or vegetables – you’ll have a balanced snack that will help you not reach for a sweet tooth.

An additional plus – cottage cheese combines well with different foods. It can be eaten with greens, spread on toast, added to salads, casseroles, omelets or even in smoothies instead of yogurt. Love a sweet tooth? Mix cottage cheese with cinnamon, vanilla and banana to make a healthy dessert without excess sugar.

For those who do sports, cottage cheese is especially relevant. Its protein helps to recover after training and protects muscles when restricting calories. And if you eat it before bedtime – it can support nighttime protein synthesis without harming your figure.

True, not every cottage cheese is equally beneficial. Pay attention to the composition: some variants with additives contain sugar, starch and preservatives. The ideal choice is simple, natural cottage cheese, without flavor additives and with a minimum of salt. However, a little fat can even be beneficial: it enhances satiety and makes the flavor more pleasant.

Those who are lactose intolerant should be careful – although cottage cheese is easier to digest than milk, it can still cause discomfort. Start with small portions or try lactose-free options.

It’s important to remember: even the healthiest product won’t work wonders if you eat pounds of it. The optimal portion is 100-120 g at one meal. And do not forget about the balance: to eat really contributed to weight loss, you need to combine proteins, fiber, healthy fats and moderate physical activity.

So, cottage cheese is an affordable, versatile and scientifically proven assistant in weight loss. The main thing is to eat it wisely and in the right company of products.