The advantages of cottage cheese to lose weight
What is cottage cheese?
Fromage blanc is a cheese made from fresh cow’s, goat or sheep’s milk, with low fermentation. It is obtained by lactic coagulation, is weakly drained and unrefined. If cottage cheese is qualified as fresh, this means that it must contain live flora at the time of marketing.
1- Manufacturing process
To make it, you have to store milk in a cool place and wait for the cream to rise to the surface. It is then removed, along with the excess milk. The curd is then recovered using a skimmer: it is cottage cheese. In its natural form, its texture is crumbly – wespeak of cottagecheese.
Industrial manufacturing is significantly different: milk is seeded with lactic ferments or rennet. Under the acidifying action of lactic acid bacteria, milk coagulates and separates into two products: curd and whey. To the curd, a dosed amount of pasteurized cream is sometimes added. The whole is then homogenized: this is calledbeaten cottage cheese. Thepetit-suisseis also a mixture of curd and cream, in larger proportions. Finally, we can find cottage cheese in the form of faisselle: the curd is separated from the whey, placed in a mold (thefaisselle) and returned “to bathe” in the whey, for preservation purposes.
2- Differences between yogurt and cottage cheese
There are a few differences between cottage cheese andyogurt. They are very similar, as they are both made from milk and bacteria. The main difference lies in the manufacture: the thermophilic bacteria that make yogurt “use” lactic acid – it is therefore an acidic curd.
Therefore, cottage cheese is richer in protein (almost twice as much as in yogurt), but also richer in lactose. On the other hand, it is naturally less rich in calcium; Manufacturers enrich it to arrive at a content equivalent to that of a yogurt. On the calorie side, there is not a huge difference: a natural stirred yogurt, with whole milk, has 68 kcal per 100g, against 75 kcal for plain cottage cheese with 20% fat.
What are the benefits of cottage cheese?
Cottage cheese contains many vitamins (group B vitamins, vitamin E, vitamin D) and minerals (potassium, phosphorus and calcium), which makes it a real ally for health.
1- Cottage cheese proteins
Moreover, due to its high Proteincontent (8% per 100g), it is satiating. A 2015 study(1)even claims that cottage cheese is as filling as an omelette – the protein and fat content of eggs being roughly equivalent to that of cottage cheese. Proteins are essential for proper muscle function, and therefore for maintaining the “lean” mass of the body. Cottage cheese is therefore an ideal partner for people on a diet, or simply those who care about maintaining a healthy weight.
2- Is cottage cheese fatty?
What about fat? It all depends on the cottage cheese chosen. Light cottage cheese, at 0%, has 50 kcal/100g and is therefore recommended for people who wish to lose weight. That with 20% fat, prepared from skimmed milk, is hardly more caloric – 20% fat on wet matter (and cottage cheese contains a lot of water!), represents only 3% on dry matter. On the other hand, cottage cheese with 40% fat (8% on dry matter) should be avoided if you want to lose weight: 200g of this type of cottage cheese is equivalent to eating 10g of butter!
3- What are the effects of calcium in cottage cheese on weight?
Many studies have been conducted to invalidate or confirm the influence of regular calcium consumption on weight.
A 2012 meta-analysis (2)showed that a low-calorie diet rich in dairy products (3 per day) could lead to increased weight loss, a reduction in waist circumference and greater fat mass than a “simple” low-calorie diet. The study concludes that calcium could increase the oxidation of fats after the meal, while modifying their absorption at the level of the intestine.
Various studies have also observed greater weight loss when calcium intake came from dairy products, rather than from supplementation. It would seem that the very composition of dairy products would contribute to weight regulation:
- High-quality satiety-promoting protein
- Vitamin D increasing the absorption of calcium at the intestinal level
- Conjugated linoleic acids, medium chain fatty acids and bioactive peptides with a positive impact on weight
Finally, it has been proven that the positive effect of calcium on weight is observed above all in obese individuals whose calcium consumption is basically low (less than 700 mg/day).
It should also be noted that the results of the various studies vary according to the nature of the Dairy Products administered: dairy products very rich in fat (such as certain cheeses) or sugars (such as dairy desserts) are indeed fattening.
If you want to lose weight, it is interesting to include cottage cheese in your diet, if and only if the selected cottage cheese is low in fat and if the diet is balanced and low in calories.
How to accommodate cottage cheese?
Cottage cheese can be a favorite food if you want to lose weight. It is above all a matter of choosing it low in fat and combining it with unrefined and natural ingredients. It will be easy to cook and will adapt to both savory and sweet recipes.
1- Canute’s Brain
A very famous recipe from Lyon, which will brighten up your aperitifs! To prepare it, you will need:
- A firm, well-drained strainer
- Herbs of your choice: chives, parsley, tarragon, chervil
- Salt and pepper
- Chopped garlic, onion or shallot
- Olive oil
- Optional: dry white wine
To make the recipe, simply beat the strainer vigorously until it has a smooth texture, then add the herbs. Before serving, add a drizzle of olive oil and possibly a drop of dry white wine.
La Cervelle de Canut can be enjoyed as an aperitif, with crunchy vegetable sticks. Traditionally, it is eaten as a garnish for potatoes cooked in their skins and hollowed out.
2- Oatmeal pancakes
White cheese can also be used as a binder in cake batters or pancakes. For this oatmeal cake recipe, you need:
- 50 g oatmeal
- 1 egg
- 100 g beaten cottage cheese
- 1 tbsp sunflower oil
Beat the egg and cottage cheese until you get a very homogeneous mixture. Then add the oatmeal. Let the dough rest for 10 minnutes. Heat the oil in your pan, then pour a small ladle of dough, to form a small patty. Cook for 3 minutes on each side. Repeat until you finish your dough.
These small pancakes can be eaten with sweets – fresh seasonal fruit, compote, honey – as well as with savory foods – of your choice, smoked trout, hummus, salad…
3- Cottage cheesecake, Cheesecake style
A recipe for gourmets, lighter than the classic cheescake… To achieve it, it is necessary to:
- 500 g 20% cottage cheese
- 60 g flour
- 2eggs
- 80 g sugar
- 1 tbsp1 tbsp. juice
- 1 tbsp vanilla extract
- A mold to miss
Separate the egg yolks from the whites and whisk them. Mix the yolks with the other ingredients (sifted flour, sugar, fromage blanc, lemon juice and vanilla extract). Gently fold in the whipped egg whites, without breaking them. Pour the mixture into the previously greased mold. Bake the cake for 45 minutes at 170oC. Once baked, refrigerate the cake. Once cold, unmold your fromage blanc cheesecake and serve with a red fruit coulis (or something else!).
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.