Cottage Cheese Is Good for Weight Loss: New Study Shows How It Helped a Woman Melt 3 Times More Fat

A lot of popular recipes right now have three things in common: They’re super tasty, super slimming and they’re made with…cottage cheese. Yep, the once-humble ingredient is having a moment. “It’s ridiculous how great it is,” says Ted Naiman, M.D. , a Seattle-based protein expert and author of The P:E Diet . “Have a cup of cottage cheese an hour before meals, and you’ll automatically eat hundreds fewer calories a day.” You’ll also jolt your metabolism! One new study found women getting at least 30 grams of dairy protein a day — the amount in 1 1⁄4 cups of cottage cheese — burn three times more fat than women on the same basic diet with no dairy. More proof cottage cheese is good for weight loss: Texas mom Jen Witherspoon , 47, says the effect was powerful enough to help her lose 104 pounds! Read on for Jen’s inspiring story and to learn how protein-rich cottage cheese might help you .

Experts: What sets cottage cheese apart when losing weight

When a just-right amount of acid is added to milk, it triggers a chemical reaction that results in cottage cheese’s soft, creamy curds. It also leaves the stuff with less sugar than milk, less fat than aged cheese and triple the protein of either option. “Greek yogurt has a similar nutrient profile, but cottage cheese is better in recipes. I think that’s why people love it so much,” says Dr. Naiman.

He personally swaps whipped nonfat cottage cheese for ricotta in his protein-pasta lasagna. Keep scrolling for another popular pasta option, cottage cheese Alfredo. There’s also a viral and versatile cottage cheese flatbread recipe. And for dessert, cottage-cheese ice cream!

Dr. Naiman notes that prioritizing protein from any good-quality source sets you up for benefits like smoother skin, stronger muscles, lower blood pressure , better memory , break-resistant bones and effortless weight control. That said, there’s evidence dairy protein is a bit easier for our bodies to utilize than, say, beef or fish. So anything ordinary protein can do, dairy protein may do at least a little better. And just think, cottage cheese is high in protein, has major health benefits, is gluten free and is a perfect addition to your scrambled eggs, fresh fruits in the morning, cottage cheese toast and more yummy options.

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Why more protein from cottage cheese or any source is key

Protein is made up of amino acids , the building-block compounds our bodies use to maintain, repair and strengthen us from head to toe. We produce some amino acids on our own, but some only come from food—and they’re so crucial, “there’s a phenomenon where we keep eating until we get enough protein ,” says Dr. Naiman. In other words, until we meet our protein needs, our bodies and brains prompt us to eat-eat-eat. But load up on protein, and hunger vanishes. One study found extra protein shrinks a typical appetite by about 441 calories a day . “Getting enough protein actually makes it incredibly hard to overeat,” Dr. Naiman says.

As if that weren’t enough, protein also stimulates our metabolisms to burn hotter during digestion — boosting it up to six times more than digesting carbs and up to 10 times more than digesting fat. It’s a temporary effect, but Dr. Naiman says that increased protein intake can help us build more muscle, which speeds metabolism 24/7. A win-win.

And if you’re someone with constant cravings or a very pokey metabolism, dairy offers extra perks.

Cottage cheese is good for weight loss: whey + casein = wow!

Cottage cheese is bursting with dairy protein, which is about 20 percent whey and 80 percent casein. Dairy-based protein powder tends to contain one or the other — but recent research shows the duo is more powerful together. Why?

“We absorb whey super-fast,” explains Dr. Naiman. So it delivers protein’s hunger-control and metabolism benefits super-fast. Meanwhile, casein clumps up inside us and becomes like a time-release protein capsule. “The satiety impact of casein alone is astounding,” he adds. What this means is cottage cheese delivers a one-two punch of immediate and very-long-lasting benefits that are hard to beat. No wonder they help triple fat loss!

How much dairy protein should you eat to get lean? Dr. Naiman suggests simply emphasizing protein from cottage cheese or any low-fat protein source at each sitting. Some of his patients eat up to 32 ounces of cottage cheese or yogurt a day. When your hunger starts to come down and your energy goes up, you’ll know you’re getting enough!

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Cottage cheese is good for weight loss success story: Jen Witherspoon, 47

Diagnosed with prediabetes and a fatty liver, Jen was carrying 221 pounds on her 5' frame. “I’d get so out of breath, I could barely walk from the parking lot to the grocery store,” she recalls. Doctors urged her to lose weight, offering diet pills but little practical advice. So she hit the internet and read she should try to get as much protein as she could for the fewest calories possible.

Going from plates of chicken fried steak and potatoes to salads with chicken was initially a shock. But she pushed through. She found herself leaning into cottage cheese — at first because it was convenient and then because she loved it. “I put it in smoothies, on salads, over fruit. I also blend it with picante sauce to make dip,” Jen says. And if you whip cottage cheese, it’s perfect on a bagel! “It’s so good and it really makes you feel full longer.”

After struggling her whole adult life, Jen’s spare pounds disappeared steadily. “In about 18 months, I lost 104 pounds,” she shares. Jen also reversed her health issues and feels amazing. And while cottage cheese doesn’t get all the credit, “it was one of my go-to foods and helped me so much,” she says. “For years, I didn’t think I had the discipline to make the changes I knew I needed. But look at me now!” For more inspiration from Jen — who got off blood-sugar meds and is maintaining a 104-pound loss — follow @mommajenzhere on TikTok.

Yummy cottage cheese dishes to help you reach your goals

Dr. Naiman suggests using dairy foods to help make protein the center of every sitting. (He prefers low-fat dairy, which gets more of its calories from protein.) Any lean protein is good, but cottage cheese tends to be shockingly delicious in recipes. We’ve gathered a few favorites. For more fun recipes, search #cottagecheese on TikTok. And to learn more about protein for weight loss, visit TedNaiman.com .

Cheesecake smoothie

Blitz 1 ⁄ 2 cup cottage cheese, 1 ⁄ 2 cup milk, 1 ⁄ 2 cup frozen strawberries, 1 Tbs. flaxseed or chia seeds, dash vanilla extract and healthy sweetener to taste.

Famous cottage cheese flatbread

Blitz 1 cup cottage cheese, 2 eggs and seasoning to taste. Spread on a parchment-lined sheet and bake at 350ºF until golden and set. Cool. Serves 2.

No-churn ice cream

In a food processor, whip 16 oz. cottage cheese, 2 Tbsp. cocoa powder, dash vanilla and sweetener to taste. Freeze for 4 hours.

Bonus recipe: Slimming Cottage Cheese Alfredo!

We love this version of the viral sensation from TheProteinChef.co

Serves 4

• Ingredients:
  11⁄2 cups cottage cheese
• 1⁄2 cup milk
• 1⁄2 cup Parmesan cheese
• 1 Tbs. minced garlic
• 1 Tbs. butter
• 1 tsp. cornstarch
• 6 oz. cooked protein pasta
• 1 cup cooked chicken
• 2 cups roasted broccoli

Instructions:

1. In a blender, blitz cottage cheese, milk, Parmesan and salt and pepper to taste.
2. On low heat, cook garlic in butter until golden. Add cheese mixture and cornstarch; stir until it thickens.
3. Stir in pasta, chicken and broccoli.

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