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5 Cheeses You Can Eat On The Keto Diet And 5 You Can’t Eat


The ketogenic diet, or keto diet for short, is a high-fat (70 to 80 percent) moderate-protein, low-carbohydrate diet. The  overall goal in the plan: to change the biochemistry of your body, and thus lead to weight loss.

“A ketogenic diet shifts your fuel source from one that burns carbohydrates to one that burns fat,” says Olivia Wagner, RDN, a functional dietitian with Liv Nutrition in Chicago. Metabolically speaking, this process is known as ketosis.

Followers say one of the benefits of the keto diet is that cheese is off-limits. In fact, cheese is basically the perfect keto food: it’s high in fat, moderate in protein, and low in carbs. “Cheese can add new flavor, variety, and texture to your meals,” Wagner says, adding that the best types of keto diets are high-quality, grass-fed, and full-fat. (Just remember: cheese isn’t “unlimited” on the keto diet, as it still contains calories and carbs; it also contains saturated fat, which is a less heart-healthy option than unsaturated fat, according to the American Heart Association.)

Cheese may not be the first food you think of when it comes to losing weight, however some research suggests that the diet may be beneficial for this. For example, in a study of more than 2,500 men who reported consuming dairy products themselves, a study published in October 2018 found that higher cheese consumption was specifically associated with lower BMI after five years of follow-up. Nutrients. (However, cheese is high in calories, and therefore best suited to a diet to lose or maintain weight, when eaten in moderation.)

Some studies have suggested that cheese may benefit some health outcomes.

Some studies have suggested that cheese may benefit some health outcomes. An observational study published in February 2021 in the Journal of Alzheimer’s Disease concluded that cheese may be associated with improved cognition with age. A previous meta-analysis of 29 cohort studies involving more than 938,465 people and published in the April 2017 issue of the European Journal of Epidemiology found that participants who ate 10 grams (g) of cheese per day (or about an ounce) had a slightly lower risk of developing cardiovascular disease. of those who did not. It is based on “food frequency questionnaires,” which have been validated by science but are prone to error because they are based on participants’ memories. It is worth noting in all of this research, the authors wrote, More research is needed to identify a potential mechanism.)

If you find your results plateau while on keto, you may want to eat cheese easy, says April Murray, RDN, founder of Orange County Nutrition Coaching in Costa Mesa, California. “Some people lose weight faster and feel better when they consume dairy,” she says. If you find that you tolerate it well, there is no reason to skip it, but if you are experiencing gastrointestinal side effects or water retention – or if you find that you are not losing weight despite being in ketosis – it is time to discuss the role of dairy in your diet with Your health care team.

If you decide to add cheese to your keto diet menu, you should know that not all cheeses are created equal. Here’s what you need to know about which cheese to eat, which cheese to limit, and which cheese to skip altogether.

The 5 Best Cheeses to Eat on a Keto Diet

Goat cheese

Goat cheese is an excellent choice for those following a keto diet. It contains no carbs, which makes it a great way to hit your macros — 1 ounce (ounce) of goat cheese provides 103 calories, 8 grams of fat, 0 carbs and 6 grams of protein, according to the U.S. Department of Agriculture (USDA) . . Plus, cheese made with goat’s milk contains less lactose (a sugar naturally found in dairy products) and different proteins than cow’s milk, making it easier to digest, Wagner says.

Blue Cheese

“Cheeses with a stronger flavor, like flavored cheese, will give you more profit when it comes to flavor. They cause a lot of complexity for a small amount,” Wagner said. Speak. Blue cheese fits the bill: For every 100 calories, the USDA has 0.7 grams of carbs, 6 grams of protein, and 8 grams of fat, and it’s a delicious, low-carb option for snacking or adding to your favorite dishes.

Cream Cheese

It’s a keto favorite, thanks to its nutritional properties: Per USDA, one ounce contains 84 calories, 8 grams of fat, 1 gram of carbohydrates, and 2 grams of protein. This means It is a great addition to a main meal or snack when you need extra fat.. Wagner loves the brand Nancy, which makes a probiotic-rich cream cheese infused with live bacteria (like yogurt).

Parmesan Cheese

Grated Parmesan is ideal for adding a salty and nutty flavor to foods. According to the USDA, a tablespoon of this shredded cheese contains 21 calories, 1.4 grams of fat, 0.7 grams of carbohydrates, and 1.4 grams of protein. Pro Tip: Make this cheese your best friend when it comes to salads. “A lot of keto dieters eat Caesar salad [without toast], and Parmesan cheese plays a big part in keeping them satisfied.. (These toasts can put extra carbs in your bowl!) Finding a salad you enjoy is important when you’re dieting, “It’s easy to cut back on vegetables,” says Lauren Weiss, PhD, a keto dietitian in La Jolla, California.

Cheese Chips

When you’re craving cheese and on the go, these dehydrated cheese sticks are a tasty solution in bite-sized shapes. Dr. says. Weiss says. “”You can dip these cheeses in guacamole for a high-fat snack.” Best of all, you don’t have to worry about refrigeration to fix the form. One brand, Moon Cheese, has an Oh My Gouda variety that has 14 grams of fat, 1 gram of carbs, and 11 grams of protein, for 170 calories per 1-ounce serving. The other, Wisps, offers asiago and jack pepper flavor with 11 grams of fat, 1 gram of carbs, and 12 grams of protein per 150-calorie serving (about 23 chips).

5 Worst Cheeses for Keto People

Canned Or Sprinkled Cheese

The USDA-listed macros for Squirt Cheese  81 calories, 6 grams of fat, 2 grams of carbs and 5 grams of protein per ounce  fit your keto diet. “They have a lot of stabilizers, fillers, and oils that don’t provide enough nutritional benefits. All they do is add other sticky stuff your body doesn’t recognize and that can cause inflammation,” says Wagner. Previous research has linked inflammation to many health conditions. Including cancer. Infectious diseases and autoimmune disorders  so this type of “cheese” should be avoided.

Read More: The Main Causes Of Turbid Urine, From Health Problems To Your Diet

American Cheese

Like canned or spray cheese. American cheese is often processed. And keto nutritionists urge dieters to be concerned with the quality of their food not whether it meets their overall goals. For those macros, the USDA notes that one slice of American cheese contains 65 calories, 5 grams of fat, 2 grams of carbohydrates and 3 grams of protein. Since many keto dieters stick to 20 grams of carbohydrates per day, one slice contains 10 percent of their total carb allowance. Since there are better and less processed options available, it’s not worth it.

Light Cheddar Cheese

When choosing cheeses to eat on a keto diet, keep in mind that many cheddar cheeses have a mild taste, and you may want to satisfy more than one slice. Spicy varieties provide more flavor, making them a better choice. According to the USDA, a 1-ounce slice of cheddar cheese contains 86 calories, 7 grams of fat, 0.4 grams of carbohydrates, and 5 grams of protein.

Ricotta Cheese

In small quantities, full-fat ricotta is beneficial on a keto diet. But thanks to its macros, you won’t be able to sit in a big bowl of it. Ricotta is rich in carbohydrates. While it’s a good choice sometimes, you have to watch the portions,” Weiss says. According to the USDA, a half cup of ricotta contains 204 calories, 14 grams of fat, 9 grams of carbs, and 10 grams of protein.


Cottage cheese follows the same rule as ricotta: Reduce the amount you eat if you’re on a strict keto diet, says Weiss. It’s relatively high in carbohydrates and low in fat. Which makes it a less-than-ideal choice for keto. A half-cup serving of cottage cheese contains 88 calories, 2.4 grams of fat, 4.5 grams of carbohydrates and 11.6 grams of protein, according to the USDA.

Read More: 5 Cheeses You Can Eat On The Keto Diet And 5 You Can’t Eat

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