If you are like me you are always looking for new breakfast ideas. I love quick and easy in the mornings. I also like to start the day off with fewer calories knowing that my sweet tooth is going to eventually take over..I found this recipe for scrambled eggs & cottage cheese while searching the web.
I made the scramble this morning and it really hit the spot. I love both eggs (on occasion), and cottage cheese, but had never thought of paring the two before. The taste was great, and I really like the fact that I was consuming fewer breakfast calories than I normally do.
The full recipe actually serves two, so don’t be alarmed if you are on Weight Watchers, as the points are actually only 3-4 per serving. Serve with a small piece of fruit for a great start to your day.
Feeling adventurous? Try adding a few of your favorite spices such as dill, or Italian blend seasoning while cooking. I topped mine off with some chopped tomato for a little extra taste and vitamins. If you need to cut down on your cholesterol try using egg beaters. 1 egg is equivalent to 2 oz of the liquid, so you would use 6 oz total egg beaters for this recipe. Experiment and have fun 🙂
I hope you enjoy!!!
3 eggs (or 6 oz of egg beaters)
1/4 cup cottage cheese
salt and pepper, to taste
Mix the eggs, cottage cheese, salt and pepper in a blender until smooth.
* I used my small Hamilton Beach blender for this step. It is great for small jobs like this, and so much easier to clean afterwards. It sells for about $15, and is a time saver in my kitchen.
In a small frying pan, melt a little butter (just enough to coat the bottom of the pan).
Pour the eggs mixture into the frying pan. Without stirring, gently push the cooked portion to the center, continue until all the eggs are fully cooked (but not dry). I use my spatula for this step as it gets the egg mixture off the sides beautifully.
Calories from fat: 77
Total fat: 8.6g
Total carbs: 1.3g
WW points: 3
** To maintain a creamy consistency to your cottage cheese, smooth the remaining cottage cheese flat before closing the container.
- The 20 Best Foods To Eat If You’re Trying To Lose Weight
- 1. Whole Eggs
- 2. Leafy Greens
- 3. Salmon
- 4. Cruciferous Vegetables
- 5. Lean Beef and Chicken Breast
- 6. Boiled Potatoes
- 7. Tuna
- 8. Beans and Legumes
- 9. Soups
- 10. Cottage Cheese
- 11. Avocados
- 12. Apple Cider Vinegar
- 13. Nuts
- 14. Some Whole Grains
- 15. Chili Pepper
- 16. Fruit
- 17. Grapefruit
- 18. Chia Seeds
- 19. Coconut Oil
- 20. Full-fat Yogurt
- Low-Carb and High Protein Avocado Egg Salad with Cottage Cheese (Video)
- How to Make Low-Carb and High Protein Avocado Egg Salad with Cottage Cheese:
- Make it a Meal:
- More Tasty Ideas with Boiled Eggs:
- Weekend Food Prep:
- Cottage Cheese for weight loss: Some facts and myths
- Is Cottage Cheese Healthy?
- Low-Fat Cottage Cheese vs. High-Fat Cottage Cheese
- Cottage Cheese Nutrition
- Cottage Cheese vs. Yogurt
- Ways to Incorporate Cottage Cheese Into Your Diet
- What Dr. Melinda Ratini Says:
- Lisa Wiley’s Diet Success Story: It’s a Conscious Choice to Gain or Lose Weight
The 20 Best Foods To Eat If You’re Trying To Lose Weight
Not all calories are created equal.
Different foods go through different metabolic pathways in the body.
They can have vastly different effects on hunger, hormones, and how many calories we burn.
Here are the 20 most weight-loss friendly foods on earth, supported by science.
1. Whole Eggs
Ralph Orlowski/Getty Images Once feared for being high in cholesterol, whole eggs have been making a comeback. New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks (12).
What’s more … they are among the best foods you can eat if you need to lose weight. They’re high in protein, healthy fats, and can make you feel full with a very low number of calories.
One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours (3). Another eight-week study found that eggs for breakfast increased weight loss on a calorie-restricted diet compared with bagels (4).
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
2. Leafy Greens
Flickr/laurelfan Leafy greens include kale, spinach, collards, swiss chards, and a few others. They have several properties that make them perfect for a weight-loss diet.
They are low in both calories and carbohydrates, but loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5).
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals, and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies (6).
Flickr/James Bowe Oily fish like salmon are incredibly healthy. They are also very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high-quality protein and healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supply a significant amount of iodine.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally (7). Studies show that a huge number of people in the world aren’t getting all the iodine they need (8).
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9, 10).
Mackerel, trout, sardines, herring, and other types of oily fish are also excellent.
4. Cruciferous Vegetables
Flickr Cruciferous vegetables include broccoli, cauliflower, cabbage, and brussels sprouts. Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.
What’s more … these types of veggies also tend to contain decent amounts of protein. They’re not as high in protein as animal foods or legumes, but they’re high compared with most vegetables.
A combination of protein, fiber, and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They are also highly nutritious and contain cancer-fighting substances (11).
5. Lean Beef and Chicken Breast
Flickr/avlxyz Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up.
Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes (12, 13). According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women (14, 15).
The truth is … meat is a weight-loss friendly food because it’s high in protein. Protein is the most fulfilling nutrient, by far, and eating a high-protein diet can make you burn up to 80 to 100 more calories per day (16, 17, 18).
Studies have shown that increasing your protein intake to 25% to 30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week — just by adding protein to the diet (19, 20).
If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high-carbohydrate diet, then choosing lean meats may be more appropriate.
6. Boiled Potatoes
Flickr/philgradwell White potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food, both for weight loss and optimal health.
They contain an incredibly diverse range of nutrients, a little bit of almost everything we need. There have even been accounts of people living on nothing but potatoes for extended periods of time.
They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in controlling blood pressure. On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested (21).
What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits — including weight loss (22).
Sweet potatoes, turnips, and other root vegetables are also excellent.
Flickr/sashafatcat Tuna is another low-calorie, high-protein food. It is lean fish, so there isn’t much fat in it.
Tuna is popular among bodybuilders and fitness models who are on a cut because it’s a great way to keep protein high, with total calories and fat low.
If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, not oil.
8. Beans and Legumes
Flickr/kake_pugh Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans, and some others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.
The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.
Katka Lapelosa As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, like vegetables and fruits.
But you can also just add water to your food by making a soup.
Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories (23, 24).
10. Cottage Cheese
Wikimedia Commons Dairy products tend to be high in protein. One of the best ones is cottage cheese — calorie for calorie, it is mostly just protein with very little carbohydrates and fat.
Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low number of calories.
Dairy products are also high in calcium, which has been shown to aid in the fat-burning process (25).
Flickr/cyclonebill Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats.
They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.
Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold (25). They also contain many important nutrients, including fiber and potassium.
12. Apple Cider Vinegar
Flickr/shockinglytasty Apple cider vinegar is incredibly popular in the natural health community. It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.
Several studies in humans suggest that vinegar can be useful for people who are trying to lose weight. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200 to 275 fewer calories for the rest of the day (26, 27).
One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6 to 3.7 pounds, or 1.2 to 1.7 kilograms (28). Vinegar has also been shown to reduce blood-sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term (29, 30).
Wikimedia Commons Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even cause weight loss (31, 32). Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t (33).
Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.
14. Some Whole Grains
Wikimedia Commons Despite grains having gotten a bad rap in recent years, some types are definitely healthy. This includes some non-gluten, whole grains that are loaded with fiber and contain a decent amount of protein as well.
Notable examples include oats, brown rice, and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34, 35).
Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterward (36). Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
If you’re on a very low-carb diet, then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.
15. Chili Pepper
Flickr/amusedeyes Eating chili peppers may be useful on a weight-loss diet. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies (37, 38, 39).
This substance is even sold in supplement form and is a common ingredient in many commercial weight-loss supplements. One study showed that eating one gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (40).
However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.
Wikimedia Commons Most health experts agree that fruit is healthy. Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (41, 42).
Of course, correlation does not equal causation, so those studies don’t prove anything, but fruit does have properties that make it weight-loss friendly. Even though fruits contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.
The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose.
For the rest of us, fruits can be an effective (and delicious) addition to a weight-loss diet.
Flickr/calliope One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3 1/2 pounds (1.6 kg) over a period of 12 weeks (43).
The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
So, eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
18. Chia Seeds
Flickr/ljguitar Chia seeds are among the most nutritious foods on the planet. They do contain 12 grams of carbohydrates per ounce, which is pretty high, but 11 of those grams are fiber.
This makes chia seeds a low-carb-friendly food, and one of the best sources of fiber in the world (44). Because of all the fiber, chia seeds can absorb up to 11 to 12 times their weight in water, turning gel-like and expanding in your stomach (45).
Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss (46, 47). However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight-loss diet.
19. Coconut Oil
Flickr/verymom Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).
These fatty acids have been shown to boost satiety compared with other fats, as well as increase the number of calories burned (48, 49). There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat (50, 51).
Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea. So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.
Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.
20. Full-fat Yogurt
Flickr/backpackfoodie Another excellent dairy food is yogurt. Yogurt contains probiotic bacteria that can improve the function of your gut.
Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity. Just make sure to choose full-fat yogurt — studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time (52).
Low-fat yogurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.
Low-Carb and High Protein Avocado Egg Salad with Cottage Cheese (Video)
posted by Kalyn Denny on April 21, 2019
Avocado Egg Salad has boiled eggs, avocado, cottage cheese, celery, green onions, and the perfect lemony dressing for a low-carb and high protein version of egg salad that’s delicious! Use Egg Recipes to find more recipes like this one.
See how to make Low-Carb and High Protein Avocado Egg Salad!
It’s Easter, and for many people that’s definitely the biggest boiled egg holiday of the year. I spotlighted my favorite ideas for hard-cooked eggs when I shared Three Foolproof Methods for Perfect Hard-Boiled Eggs, but I thought it would be fun to remind you about this amazing Low-Carb and High Protein Avocado Egg Salad, just in case you haven’t decided what to make with all those boiled eggs!
Truthfully, for a long time I wasn’t a big fan of egg salad. But as soon as I took a bite of this Avocado Egg Salad, I could tell it was something I was going to make over and over. This recipe is so easy and delicious!
I first made this a few years ago when my brother Rand came to visit. He’s a vegetarian, so I made this recipe as something that would work for both a vegetarian houseguest and a protein-obsessed salad eater (that would be me), and we both loved it. Rand ate his inside Joseph’s Low-Carb Pita Bread and I just ate mine plain.
And I was happy to discover this was still delicious after being in the fridge overnight, yaay! (I don’t think it will keep well for much longer than one night though, but I bet you won’t have that much left over.) I do think it’s partly the combination of flavors in my dressing that made this such a wow for me, so if you try it I hope you will at least take a look at the recipe for my take on perfect egg salad and not just go on egg salad auto pilot! And I think you will like it!
How to Make Low-Carb and High Protein Avocado Egg Salad with Cottage Cheese:
(Scroll down for complete printable recipe.)
- I’m a fan of making hardboiled eggs in the Instant Pot, but I still love my little Egg Cooker (affiliate link) that steams the eggs, so I used that to make six eggs. (If you don’t have an Instant Pot or an Egg Cooker, just use one of my methods for Perfect Hard-Cooked Eggs.)
- While the eggs cook and cool, rinse cottage cheese with cold water and let it drain.
- Whisk together mayo Dijon mustard, lemon juice, dill, and celery seed to make the dressing.
- Slice green onions and celery.
- When eggs have cooled, peel eggs and cut each egg lengthwise into quarters and then into pieces.
- Peel and dice the avocado and toss with 1 tablespoon lemon juice and plenty of salt (or use Vege-Sal (affiliate link) if you have it.)
- Gently mix together the avocado, egg, drained cottage cheese, sliced celery, and sliced green onion.
- Then add dressing and gently stir to coat all the ingredients with dressing. (You might not need all the dressing if you aren’t a huge mayo fan like I am. Start with part of the dressing and add more until it’s as wet as you prefer.)
- Season the salad with salt and fresh-ground black pepper to taste. This can be chilled or served right away.
- It will keep in the fridge overnight, but mine didn’t last more than a day!
Make it a Meal:
This Avocado Egg Salad is delicious inside Low-Carb Pita Bread, but I ‘d love it also eaten as a low-carb meal with something like Kalyn’s Low-Carb Coleslaw or Crunchy Low-Carb Napa Cabbage Asian Slaw on the side.
More Tasty Ideas with Boiled Eggs:
Egg Salad in Pita with Green Olives, Green Onions, and Dijon ~ Kalyn’s Kitchen
Dill Pickle Deviled Eggs ~ Spend with Pennies
Tomato, Egg, and Olive Salad with Gorgonzola Vinaigrette ~ Kalyn’s Kitchen
Roasted Red Pepper and Bacon Egg Salad ~ Inside Bru Crew Life
Sriracha Deviled Eggs ~ Kalyn’s Kitchen
Egg Salad with Gorgonzola and Bacon ~ All Roads Lead to the Kitchen
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
- 6 boiled eggs
- 1 cup cottage cheese, rinsed with cold water and drained
- 1 cup sliced celery (inner small pieces of celery preferred)
- 1/2 cup sliced green onions, white and green parts (more or less to taste)
- 2 avocados, peeled and diced
- 1 T fresh-squeezed lemon juice, for tossing with avocado (I used my fresh-frozen lemon juice, see notes)
- salt to taste, for salting avocado (I used Vege-Sal, see notes)
- fresh-ground black pepper and salt to taste for seasoning finished salad
- 1/2 cup mayo
- 1 T Dijon mustard (or use any mustard you prefer)
- 1 T fresh-squeezed lemon juice
- 1/2 tsp. dried dill weed
- 1/2 tsp. celery seed
- Use your preferred method to cook six hard-boiled eggs. (I love my counter-top Egg Cooker (affiliate link)and many people cook eggs in the Instant Pot (affiliate link), or use one of my methods for Perfect Hard-Cooked Eggs.) Rinse eggs with cold water and let them cool.
- While eggs cook and cool, put 1 cup cottage cheese into a fine-mesh strainer and rinse with very cold water. Let the cottage cheese drain well.
- Whisk together the mayo, Dijon, lemon juice, dried dill weed, and celery seed to make the dressing.
- Slice the green onions and celery.
- When eggs are cooled, peel and cut each egg in quarters lengthwise and then slice into pieces.
- Peel the avocado and dice into pieces. I used my favorite Avocado Tool (affiliate link).
- Put diced avocado into a bowl that’s large enough to hold the salad and toss with 1 T lemon juice and generous amount of salt or Vege-Sal.
- Add the chopped egg, drained cottage cheese, sliced celery, and sliced green onion.
- Stir salad ingredients together gently to combine. Then add dressing and stir (again gently) until all the ingredients are coated with dressing. If you’re not a big mayo fan you might not want to add all the dressing. Start with some of the dressing and add more until the salad is as wet as you prefer.
- Season salad to taste with salt and fresh-ground black pepper.
- The salad can be chilled or served right away. It was great after being in the fridge overnight, but mine didn’t last more than one day so I’m not sure how many more days it would keep!
- This egg salad mixture could be served over lettuce, in lettuce wraps, inside Joseph’s Low-Carb Pita Bread, wrapped in a low-carb tortilla, on regular bread for a sandwich, or in a variety of other ways; enjoy!
I used Vege-Sal (affiliate link) and my fresh-frozen lemon juice for this salad.
This recipe created by Kalyn with inspiration from other eggs salads she saw around the web.
Amount Per Serving: Calories: 467 Total Fat: 40g Saturated Fat: 7g Unsaturated Fat: 30g Cholesterol: 200mg Sodium: 676mg Carbohydrates: 7.4g Fiber: 10g Sugar: 4g Protein: 14g Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe is a great option for low-carb or low-glycemic diet plans, including Keto. I used full-fat mayo and cottage cheese but for the South Beach Diet, it would be recommended to use light mayo and low-fat cottage cheese. Avocado are also a limited food for South Beach, so limit portion size if you’re strictly following it. And if you check out the nutritional information, remember that avocado has a lot of fiber, so the net carbs will be lower than shown.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. Or Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
Categories: Easy to Cook, Favorites, Holiday Recipes, Lunches, Recipes, Salads, Video, Weekend Food Prep Ingredients: Avocado, Eggs
posted by Kalyn Denny on April 21, 2019
Cottage Cheese for weight loss: Some facts and myths
There are plenty of recipes available online which allow you to integrate cottage cheese into almost every meal you plan to enjoy. Here are the basics of weight loss cheese eating.
A breakfast rich in protein can help you have enough energy to start the day. You can create a healthy pancake, or mix it into smoothies to increase the ingredients’ protein content. A banana split becomes healthier by adding cottage cheese. Also, you can substitute butter or mayo and create a light-calorie sandwich.
How about a cottage cheese salad sauce instead of the regular high-calorie dip? Tuna and chicken salad increase its taste with such a sauce. If you prefer a to-go lunch, a whole grain slice of bread with cheese and avocado slices. You can even top a baked potato with the cottage cheese.
Snacks should be light enough to help you stick with the weight loss plan, while it also fills you up for a few hours. You can create a balanced snack by mixing cottage cheese with pineapple slices, fresh pears or mango.
Widespread use of cottage cheese is as a substitute for ricotta in lasagna. Combine a dip with pasta sauces to enhance their taste. Also, use the cheese as a dip for guacamole, or baby carrots and celery sticks, next to cucumber slices and cherry tomatoes.
Proper nutrition helps you recover healthy after workouts. You will need protein and healthy carbs to help with muscle growth and stimulate creating harmony for your body mass. The small amounts of sodium from cottage cheese replaces the electrolytes you’ve lost through the sweating process.
Avoiding food before bedtime doesn’t help you lose weight as you will go to sleep with a rumbling tummy that enhances your hunger feeling the next morning. You will have higher chances to comprise a bigger breakfast than necessary. Also, you will fall asleep difficult and miss out on your own schedule. By having a small amount of cottage cheese before bed enriches your body with casein protein and amino acid tryptophan which keep you full through the night. Tryptophan induces sleep, while casein protein is slow releasing to keep your body full overnight.
At a Party
If you’d host a party, everything will instantly simplify. You can make a cottage cheese ice cream and enjoy its flavor. However, when you go to someone else’s party, choosing might come difficult. Yet, many appetizers include cottage cheese. Try some bruschetta or a few greens with a cottage cheese sauce. If you want to make sure you stick to the plan, have a cottage cheese-based snack before leaving home. It will minimize any food cravings and help you make better choices.
Is Cottage Cheese Healthy?
Cottage cheese can be polarizing—you either love it or love to hate it. Long seen as a punishing diet food, these quirky curds have taken a back seat to other dairy products in popularity. However, cottage cheese can be so much more than just a diet food, rather a tasty, muscle-building staple. Fortunately, more people are starting to see cottage cheese as such, and this nutrition powerhouse is currently having its moment. Below, learn the nutrition of cottage cheese and exactly why you should incorporate it into your diet if you haven’t already.
Low-Fat Cottage Cheese vs. High-Fat Cottage Cheese
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There are lots of options out there when it comes to cottage cheese—low-fat, reduced-fat, grass-fed, the list goes on. Our dietician recommends opting for the 4% fat varieties instead of lower-fat options for several reasons. First, the higher-fat cottage cheeses will keep you satiated, helping to keep extra snacking at bay. Also, reduced or low-fat varieties are usually filled with additives and stabilizers to help give it that creamy consistency already present in full-fat cottage cheese. They still tend to be too dry and gummy even with the artificial boost.. And most importantly, higher-fat cottage cheese tastes much better anyways!
Cottage Cheese Nutrition
Cottage cheese is packed with protein, vitamins, minerals, and some good-for-you carbohydrates, making it the well-rounded health food it truly is. Here’s the nutritional breakdown for a half-cup of 4% cottage cheese with small curds:
Cottage cheese is clearly a protein powerhouse, with a half-cup serving touting as much protein as two eggs. Cottage cheese is made with mostly casein protein, rather than whey protein, which is slower-digesting and more efficient than whey at preventing muscle breakdown.
The high protein content of cottage cheese also helps with satiety and appetite control, alongside the higher-fat content. Cottage cheese makes for an excellent post-workout food, as protein helps to repair, recover, and even build more muscle while keeping your body full until your next meal.
Interested in learning about the health benefits of other foods?
- How Healthy Are Hard-Boiled Eggs, Exactly?
- Is Turkey Actually Healthy?
- Exactly How Healthy Are Brussels Sprouts?
Cottage cheese is low in carbohydrates, which is why it’s often considered a staple for keto and other low-carb diets. A majority of carbs in cottage cheese come from a naturally occurring milk sugar, lactose. While there are people out there who cannot tolerate this milk sugar, it is an important component of cottage cheese, serving as an energy source so the proteins can focus on repairing and strengthening your body instead.
Phosphorus is a lesser-known mineral, but that doesn’t make it any less essential. It is crucial for helping the body process carbohydrates and fats, and also for the production of protein. Like calcium, it is important for healthy bones and teeth, and also works with B vitamins for proper kidney, nerve, and muscle function. Phosphorus even works to help balance the acid in your body, functioning as a natural alkalizing agent.
The one caveat in the nutritional information about cottage cheese is its high sodium content. One half-cup serving packs in about 20% of your daily recommended limit, making it something those with high blood pressure or cardiovascular issues might want to avoid. (However, more research is showing sodium might not be the villain of blood pressure and heart conditions after all.) As long as you stay within a healthy serving size, cottage cheese can certainly be considered part of a balanced diet.
Cottage Cheese vs. Yogurt
The most popular way to eat cottage cheese is as if were yogurt, topped with fruit and some healthy granola. So why should you choose it over yogurt? Ounce for ounce, cottage cheese packs more protein than yogurt—even Greek yogurt—and would make a great option for vegetarians looking to pad their protein intake. Also, unless you are purchasing plain yogurt, most are high in added sugar, while cottage cheese has none. More options for quality cottage cheeses are also coming out, such as Good Culture, which packs an extra probiotic boost.
Ways to Incorporate Cottage Cheese Into Your Diet
The unique flavor and texture of cottage cheese makes it a perfect protein-boosting ingredient in lots of recipes. Besides just scooping some cottage cheese and fresh fruit into a bowl for breakfast, try a little in your scrambled eggs, smoothie, or even your favorite pancake recipe for light and fluffy flapjacks. Cottage cheese also makes a wonderful substitute for ricotta cheese, sour cream, and even mayonnaise.
What Dr. Melinda Ratini Says:
Does It Work?
You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy. To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week. That’s giving up 3,500 calories over the course of 7 days. To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones. You also are much more likely to gain it all back.
Is It Good for Certain Conditions?
The 3 Day Diet is low calorie, but it certainly is not low-fat, low-salt, or low cholesterol, so it is not a healthy option for most people with certain medical conditions such as diabetes, hypertension, heart disease, and high cholesterol. If you are overweight, weight loss is key to managing these conditions. But it should be a healthy and sustainable weight loss that includes healthy nutrition and exercise.
The Final Word
The 3 Day Diet is a very low-calorie diet that uses simple foods that are low cost and easy to find and prepare. A short-term weight loss is likely. But that is where the good news ends.
During the 3 days of the diet, balanced nutrition is lacking. Some of the foods that are recommended are high in salt and fat and would not be appropriate for people with certain medical problems like heart disease, high blood pressure, diabetes, or high cholesterol. You may not be getting enough vitamins, minerals, and fiber while you are on the diet. If you are taking medicine for your diabetes and want to try the 3-day diet, it’s important to talk with your doctor first about how to adjust your medicine.
Physical activity is an important part of a healthy lifestyle and helps prevent and treat heart disease and diabetes. But the 3 Day Diet does not address this at all. Nor does it teach you how to make changes in your diet that will allow for a lifetime of healthy eating.
Finally, such a restrictive diet takes the enjoyment out of eating. During the 3 days a week that you are following the plan, eating out or with others could be very tough. Also, boring diets are very hard to maintain. The temptation to overeat on the other 4 days of the week when you are not dieting will likely be high.
Remember, when it comes to weight loss, slow and steady really does win the race.
Lisa Wiley’s Diet Success Story: It’s a Conscious Choice to Gain or Lose Weight
Today I talk with Lisa Wiley of Salem, Ore., about her weight-loss journey. Lisa and I have known each other for almost 20 years, and keep in touch via Facebook, which is how I learned of her recent weight-loss. Please join me in welcoming her as she shares her story with us.
Hi, Lisa. Thanks for agreeing to be one of our first featured weight-loss success stories on A News Cafe.com. I’m so happy you agreed to talk with me.
How about if we start by you telling a bit about yourself.
I am originally from San Francisco. I met my awesome husband, Robert, at Fisherman’s Wharf while he was in the United States Navy. We moved to Salem, Oregon, to chase the American dream outside of the concrete jungle, so I am a transplant since 1991. I’ve been married 19 years, am 48 years old and am an older parent of two children, a son (11) and a daughter (7). I am an office worker for Oregon Workers Compensation where I perform mostly data-entry tasks all day in a fairly sedentary job.
You’ve been married 19 years. I remember your wedding, and it doesn’t seem that long ago. We have a lot of catching up to do, but today we’re talking about your weight-loss.
It sounds like you’re super busy, which is another challenge to eating healthy and keeping weight off. But you made time to get healthy again.
Yes, I am VERY busy working full time, parenting two young kids (mostly refereeing them and sometimes my husband), their schooling and sports, extracurricular activities, and just plain living life. It can be very difficult to make sensible, healthy/food eating choices because of all the “convenience” foods out there that are just screaming to us to buy and eat them!
Oh, I hear you, Lisa. But one of the reasons I wanted to talk with you is that you’ve had an impressive weight-loss success. Before we get to that, can you briefly describe your weight-loss history, before your most recent program?
Like you, I’ve always been unhappy with my weight since my teens, as you well described in your article. Up, down, up, down. Fasting, fad diets, appetite suppressants, you name it. I didn’t realize back then that I was as thin as I was. But I realize now that even if we were that teen weight again, our bodies are different now, in a mature, womanly way.
Pre-kids, when I was in my mid-30’s, seeing a 2002 picture of me and my husband on vacation in Cabo made me realize how much I had let myself go.
Lisa Wiley with her husband on vacation, while at her top weight.
I had ballooned up to 245 pounds. We wanted to have a baby eventually, but not with us both being so unhealthy, especially since I have multiple sclerosis. So I tried the healthy way of a healthy diet, portion control and exercise. I was VERY determined, and it worked! For over a year (which felt like a lifetime at times), I completely devoted myself. I lost 57 pounds and felt great, cleansed in a way — so we rewarded ourselves with a cruise before trying for kids.
Lisa after she lost 57 pounds.
The before and after photos are dramatic, Lisa. Thanks for sharing. I know it can feel pretty uncomfortable to show the before photos.
So you’re no stranger to the whole weight-loss struggle, something to which many of us can relate. You’ve recently embarked on another successful weight-loss journey, which means you must have gained back some of the weight you lost in 2003, right?
I managed to keep most of the 57 pounds of weight off after two pregnancies. But I ballooned back up to 232 pounds in 2013, mainly because I didn’t have time to exercise anymore. Being a mom is exhausting in itself and finding any time for myself to exercise was difficult. I had become complacent and lazy, always making excuses or justifying why I couldn’t drag my butt out of bed to start exercising again. I had already done it before, why the heck couldn’t I get motivated to do it again?
I know what you mean. But you tried again, right?
Right. Enough was enough, so with some encouragement from a co-worker/friend in 2013 who said this particular program really worked for her, I tried an HCG/vitamin B12 diet using sub-lingual drops before meals and eating only weighed amounts of meats/proteins, vegetables and fruits. Nothing processed, no sugar, no soda, no starches, very limited salt and dairy, but other spices were OK.
It was as simple as you could get. If I were to have dairy, I could have nothing but whole-fat because anything low fat is processed to get it that way. I dropped 60 pounds in almost five months, with no exercising, because I was on a VLCD (very low calorie diet) and could not overexert myself. I figured I could try anything for six weeks, since that’s about the time frame most people go on a diet and give up, if they’re going to quit.
Gosh, I’d never heard that. You do know a lot about dieting.
Can you describe what you ate on your program?
A typical day of food usually consists of a protein (hard boiled egg) and fruit for breakfast, a protein (3-4 oz of cooked meat) and vegetable for lunch, a protein (3-4 oz. cooked meat) and vegetable for dinner and maybe a piece of fruit for dessert, also consuming from half to a full gallon of water and/or tea per day.
Did I think it would work? HECK NO! But the scale did not lie, nor did the clothes that were becoming increasingly loose. I weighed myself every single morning and documented my weight, weighed at night to stay on track, but I still had issues believing the loss. Everyone else who knew me who came in contact with me made comments. My husband did the same eating plan as me, but without the drops, and he lost 18 pounds in one month alone. He continued eating healthy along with me and lost almost 40 pounds over a few months, mostly because he stopped drinking soda!
Wow, how cool that Robert could have so much success by cutting out one thing. But for me, it’s not as simple as one thing, but many.
Lisa, how long has it been since you started the program, and what are you doing now, in the maintenance phase, to ensure you don’t backslide?
I started the program March 1, 2013, and was done right before July of 2013, so nearly 5 months. I had my times of backsliding during the 2015 spring break this year. I let peer pressure affect me and I gave in to eating things I KNEW I shouldn’t, but I went overboard on them, just because I was on vacation with my family.
That started the backslide, but I still managed to eat fairly healthy the rest of the trip. Slowly into 2015, I started eating a bit more unhealthy foods off/on and eventually gained back about 20 pounds. Because my pants went up a size, that was my trigger to get back on my eating plan after this Thanksgiving.
Man, that must have felt so frustrating! And isn’t is amazing how much work is is to take the weight off, but it’s so easy to re-gain weight. This time around on this diet, what were some of the biggest hurdles, and how did you deal with them?
The biggest hurdle for me was being hungry for the first week or two, which was my body going into detox and using up the stores of fat I had. I’d eat an apple or orange, or other dried fruits when I got hungry at night & LOTS OF WATER. I’ve found that taking a few swallows of water after each bite of slowly eaten food helps to fill you up while you eat your nutrition, but also helps flush the toxins out of your system. Water is your friend, but the restroom becomes your best friend because you spend a lot of time there. Yet, there are less solids to eliminate because your body has less bulk to eliminate. Your body is using up all the good nutrition versus the junk food that wreaks havoc. After a couple of weeks, your body becomes naturally used to the lower calories and portions. I do not use any drops now & have lost 12 pounds since Thanksgiving, just by eating like I did above and drinking lots of water and tea.
Wait. You’ve lost 12 pounds since Thanksgiving? That’s incredible!
So, Lisa what are some of the biggest changes in the way you and your family eat now, in contrast to before your weight loss?
We eat a LOT of steamed veggies. My kids love them and don’t like any spices, butter or sauces on them, which is great for cutting the extra calories and fat. I continue to eat mostly meats and veggies at dinner and only have a starch occasionally or on the weekend. I really miss rice and pasta, so having it one day a week is OK, just not every day. I find that eating starches makes me feel yucky now, so I need to really want it, or be willing to feel the after-effects it causes, then decide if it’s worth it, or not.
What advice would you have for someone who wanted to try the method you did?
Because of the expense of this HCG diet (up to $100 for 6-8 weeks of HCG/B12 drops), do not go into this lightly and be seriously interested in doing it. It may not be for everyone. Otherwise, you’re wasting your money and time. But it is a very good way to jump start yourself quickly. If you continue on with it, it has some similarities to the Paleo diet. I personally know a few other people who have done it with success through their doctor, because they had weight loss problems due to thyroid issues or diabetes.
Anything else you’d like us to know?
After doing this HCG/B12 weight loss plan, I was very successful and was very dedicated to it to get the bulk of my weight off. It has made the initial loss easier for me to get motivated to be more active and exercise to help tone up what I knew was under all my fat. But, in the process, I’ve learned that gaining or losing weight is a logical choice by using common sense, based on how I was required to eat. I feel that no one should have to pay money or buy in to any system, plan, regimen – whatever – when they can make logical choices to lose or gain weight simply by what food they put into their own mouths. No one forces us. It’s a conscious choice!
Also, the health and wellness industry is in it to make money from people who want instant gratification and/or a magic skinny pill … which we all know does not exist (unless you want to take on a drug habit).
I honestly believe a person really needs to want the success so badly they can taste it to give them the will power to be successful.
I personally realized that, other than using the drops which I don’t need anymore, this simple way to eat is how we are really intended to eat. The pattern I saw was/is in healthy food combinations and what it does to our bodies: It allows me to eat better, feel satisfied and not feel like I’m going to explode at the dinner table. I replace starches with extra veggies in restaurants and feel good about my choices, as well as physically at the table. This is a principle I learned in my college days from a nutrition class back around 1986. Don’t live to eat, eat to live instead. Many people eat oversized portions, fried fatty foods, overabundant food chains calling us to eat their foods. It is far less expensive — yes, cheaper — to eat healthy than to eat all the junk food out there, which should only be an occasional treat.
Thank you, Lisa! You are truly an inspiration. I’m so proud of you.
Thanks! I’m proud of myself, and my family is, too! When my son hugged me early last year, he made me cry because he said he could now grab his wrist in a circle around me. It made me realize how much I had let myself go. Now I really look good in my cool car!
You look great, Lisa. Thank you so much for sharing your story. As you said, your program may not be for everyone, but one of the things we’ll explore here on A News Cafe.com is the myriad ways to lose weight and get healthy.