The Best Cheeses for Weight Loss and Health

When it comes to slimming down your waistline, cheese is usually on the list of foods to cut out because many are high in saturated fat, which can increase your bad cholesterol level and cause a higher risk of stroke or heart disease. But fortunately, not all cheese is created equal and many are actually recommended to consume while trying to meet weight loss goals.

“A lot of cheeses are rich in protein, healthy fats, and key nutrients like calcium, which support muscle maintenance, metabolic health, and hormone balance,” says Terry Tateossian, an ISSA Nutritionist and ISSA Personal Trainer, IIN Hormone Specialist, IIN Emotional Eating Coach, and the Founder of THOR: The House of Rose.

She explains, “In fact, if you’re over 40 and focused on body recomposition or reducing overall body fat, high-quality cheeses can support your goals (when they are portioned properly!!) and paired with the right foods.”

Cottage Cheese

Whether you love it with crackers, veggies, in a smoothie or just plain, cottage cheese is a delicious go-to snack that can help support weight loss.

“It’s incredibly high in casein protein, which digests slowly and keeps you full for hours,” says Tateossian. “A half-cup has about 14 grams of protein for just 90–110 calories, depending on the fat content. I recommend choosing the 0% Fat option and pairing it with berries and chia seeds for a blood-sugar-friendly snack that builds lean muscle while satisfying cravings.”

Parmesan Cheese

Don’t feel guilty by adding Parmesan cheese to your salads. Tateossian encourages it. Just remember a little goes a long way because it’s that flavorful.

“It’s naturally low in lactose and packs 10g of protein per ounce”, she explains. “You can use it as a topping on eggs, veggies, or salads to boost protein and satisfaction without needing large amounts. The more satisfied you are, the fewer blood sugar spikes and snacking impulses you’ll have later.”