One of the products that are not recommended to be discarded when losing weight is cottage cheese. It contains a lot of protein and calcium, is quickly absorbed, and contributes to the normalization of metabolism. If you choose it correctly and combine it with other foods, it will help to lose weight with benefits. It is recommended for children, the elderly, athletes. Adding cottage cheese on a diet, you can easily lose body fat without reducing muscle mass.
What is it
Cottage cheese is a concentrated dairy product. It is one of the best sources of protein. In addition, it has a lot of calcium, which is easily absorbed with the help of milk fat. It has almost no carbohydrates and vitamins, but there are lactose and lactobacilli to normalize intestinal microflora.
This product is popular for children and diet. It is used by athletes, as well as women who want to lose weight. This is explained by such useful properties:
- strengthens the skeleton;
- protects against tooth decay;
- lowers cholesterol;
- increases stamina;
- normalizes hormonal balance;
- accelerates the passage of nerve impulses;
- helps to overcome stressful situations;
- improves mood;
- eliminates insomnia;
- strengthens the immune defense;
- prevents the development of atherosclerosis.
This dairy product is often used for weight loss. Indeed, a large amount of easily digestible protein with an almost complete absence of carbohydrates and fats provides an improvement in metabolism. Therefore, cottage cheese on a diet is like ice cream while bulking. This product is nutritious, well saturates. After it, hunger is not felt for several hours. But the body all this time actively consumes fat reserves in order to get energy.
Many doubt whether it is possible to eat cottage cheese while losing weight, so they refuse it. But this is not worth doing. Its use for weight loss is great:
- improves digestion;
- accelerates metabolic processes;
- helps cleanse the intestines;
- helps to build muscle.
Which cottage cheese is better for weight loss
Now you can easily buy homemade cottage cheese in the market. But to reduce weight, it is better to purchase it in a store, where you can independently choose the degree of fat content. There are several varieties:
- fat- more than 18%;
- classic – 4–18%;
- low-fat 1–4%;
Many people think that only fat-free cottage cheese can be used for weight loss. But nutritionists do not recommend using such a product in the food. In addition to the fact that the body needs fats, calcium is poorly absorbed without them. Therefore, for weight loss, you need to take cottage cheese with a fat content of 1 to 5%. It is better to eat a little of such a product than a large amount of low fat.
Cottage cheese and cutting
Five or six years ago, almost any opinion or statement made by a reputable athlete, fitness blogger became undoubted truth. At that time, “specialists” shared their experience while looking for, as it seemed to them, a logical explanation for their conclusions. And that is why now we do not stop repeating the phrase: “Trust no one even us.“
So what about the cottage cheese, does it fill the body with water, because of a high insulin index (II)? As II shows how much the concentration of insulin in the blood rises over a certain period after eating.
I am the one who urged to abandon cottage cheese on a diet because it increases insulin, and it, in turn, blocks lipolysis, in short, pauses fat burning. But I forgot that the human body is not a test tube where various substances are mixed, and chemical reactions occur.
In a real body, the exchange of fat = accumulated fat – burned fat, i.e., the process of fat accumulation and fat burning occurs 24 hours a day, and all this time, the energy balance in the body is maintained due to the interaction of various hormones.
The increase in insulin at the physiological boundaries from the eaten pack of cottage cheese without increasing blood glucose is equalized by contrainsular hormones, and this does not hinder the mobilization of fat, i.e., the release of fat from the cell into the bloodstream. Moreover, this mechanism also exists so that the body can have the necessary access to energy reserves when the glucose level is lowered, for example, like on a diet.
Nevertheless, both I and many noticed that after refusing cottage cheese, the form improves in a few days. Indeed, in some, the use of cottage cheese leads to water retention, and this, in turn, masks the effect of the diet, and the brain inflamed with the diet makes incorrect conclusions. Instead of making a refeed, reducing adaptation to the diet, and extremely high levels of cortisol, which also contributes to fluid retention, the brain says: “More cardio and a tougher diet.“
Conclusion. We are gaining excess weight not from some product, for example, from cottage cheese, but from excess energy entering the body.
Additionally, see the top 4 mistakes people do while cutting.
What is more, find out when and why it is better to get shredded.