Cottage cheese is a low-calorie product with a mild flavor. Its popularity has grown over the past few decades and is often recommended as part of a healthy diet. Cottage cheese not only offers a lot of protein - it is also rich in essential nutrients. For these reasons, it is widely used by athletes and for weight loss.
The benefits of cottage cheese include weight loss, high levels of protein, vitamins B and healthy fats, in addition, this product reduces the risk of breast cancer. It is also a good source of minerals such as calcium, magnesium, potassium, phosphorus, zinc and selenium, which play a vital role for the body.
The nutritional value
Nutrients in cottage cheese (100 g) include energy (98 kcal), carbohydrates (3.38 g), fat (4.5 g), sugar (2.6 g), protein (11.12 g), Vitamin A (37 mcg) and Vitamin D (21 mcg). Some trace elements that are in the curd: calcium, iron, magnesium, phosphorus, potassium, sodium, selenium and zinc.
Curd is formed when casein, a milk protein, reacts with acid and coagulates. This is one of the favorite proteins of bodybuilders, sprinters and other athletes, because casein is a very slowly digestible protein and releases a little energy.
Diet
A cottage cheese diet is a short-term diet that can lead to rapid weight loss. It provides meager nutrition and a very low calorie count. If you plan to try a diet with cottage cheese, first consult with your doctor. This is especially necessary if there is a disease or you are taking prescription drugs.
How it works
There are several versions of the curd diet for weight loss. Some of them for three days, some for seven days. Although cottage cheese is the basis of all versions of the diet, there are other products that you can eat with it. Some versions of the diet allow you to add cinnamon to the curd. Other versions of the diet allow you to eat fruits or vegetables with cottage cheese. The amount of cottage cheese that is allowed to eat also varies, and some versions of the diet say that you can eat as much fat-free cottage cheese as you like.
One cup (226 g) of low fat cottage cheese (1% milk fat) contains:
- Calories: 163.
- Protein: 28 grams.
- Carbon: 6.1 grams.
- Fat: 2.3 grams.
- Phosphorus: 30% of daily intake (RDI).
- Sodium: 30% of RDI.
- Selenium: 29% RDI.
- Vitamin B12: 24% RDI.
- Riboflavin: 22% of RDI.
- Calcium: 14% of RDI.
- Folate: 7% of RDI.
It also has a decent amount of vitamins B1, B3, and B6, as well as vitamin A, iron, magnesium, potassium, zinc, and copper.
Pay attention to how much protein one cup contains. Protein accounts for more than 70% of calories in cottage cheese.
The risks
According to the National Institute of Diabetes, Digestive and Kidney Diseases, low-calorie diets, such as the curd diet, can cause fatigue, nausea, and a general feeling of weakness. If you follow a diet for a long period of time, this can lead to loss of muscle tissue. So, it can lead to a slowdown in metabolism.
5 day diet
If you want to lose weight quickly, but the idea of fasting makes you abandon the case even before it starts, try this curd diet. It is based on low-fat cottage cheese and kefir, which contribute to the process of burning body fat.
You will never feel hungry during the diet. This is one of the most economical and practical diets for the body. In addition to weight loss, this curd diet will help cleanse the body of toxins.
Special nutrition should last 5-10 days, nothing more. The ideal time for such a curd diet is a week. During this time, you can lose from 3 to 5 kg. It is important to follow the rules without breaking them: do not eat sweets and other prohibited foods, otherwise the diet will not have any effect.
There are 4 options for this diet. Choose the one you like best and get started.
- It is necessary to consume 400 g of low-fat cottage cheese and drink 1.5 liters of low - fat kefir. Divide this amount into 4-5 equal meals. Drink plenty of water and herbal teas. Drink a glass of kefir just before bedtime.
- Eat low-fat cottage cheese 5 times a day with a glass of low-fat milk. At night you can drink a glass of milk.
- Eat 500 g of cottage cheese during the day, 2 slices of any fruit (everything is allowed, except for a banana). Drink water and green tea.
- You can eat 500 grams of fat-free cottage cheese and drink 2 cups of kefir, in which you can add a handful of whole grains or bran. You can drink water, herbal and green tea. Here is a menu of a curd diet for a week.
Maggie
There is a curd diet for four weeks. This is one of the varieties of the Maggi diet. Cottage cheese is the main element of special nutrition. It can be described as low-calorie, low in fat, carbohydrates, and high in protein. At first glance, an ideal product that does not contain food components that turn into fat contains only the necessary nutrients for life. In general, this diet is really very effective and, importantly, does not make you starve. Although it has its drawbacks, about which a little later.
The diet lasts 4 weeks, and all this time you need to follow a clearly defined menu. Exceeding and exceeding the limits of the approved nutrition plan is prohibited. It is not recommended even to select food analogues, for example, to replace chicken.
The creator warned that the slightest deviation from the prescribed diet - and the diet does not work, the weight reduction stops, and the lost kilograms are returned so that any breakdown will lead to the beginning of the diet.
It is impossible to say for sure that this statement is true. This is probably just a deterrence measure, which increases the motivation for strict adherence to the rules of the Maggi curd diet. But in fact, rare and small errors in the menu do not do as much harm as the harsh author promised.
With a slight deviation in the diet, there is no need to return on the first day of the diet, and then come to terms with the new term of severe deprivation. This is not just meaningless, but for some people it may not be useful both physically and psychologically. Below is a menu of curd diet for 4 weeks.
Diet menu
Breakfast in the first two weeks of the diet will be the same - 200 g of cottage cheese (up to 9% fat) and fruits.
First week. The first day:
- Lunch: any fruit.
- Dinner: beef (lean, 100-150 g), a salad of leafy vegetables.
Second day:
- Lunch: boiled chicken breast.
- Dinner: fish (low-fat varieties), vegetable salad, 1 slice of dry bread, 1 any citrus.
Day Three:
- Lunch: low-fat cheese or cottage cheese, 1 slice of dry bread, tomatoes.
- Dinner: meat (lean), vegetables.
Day four:
- Lunch: any fruit.
- Dinner: meat (lean), vegetables.
Fifth day:
- Lunch: cottage cheese (150-200 g), vegetables.
- Dinner: fish (low-fat varieties), vegetables, 1 any citrus.
Day Six:
- Lunch: any fruit.
- Dinner: meat (lean), vegetables.
Day Seven:
- Lunch: chicken, cooked vegetables, tomatoes, 1 any citrus.
- Dinner: steamed (or boiled) vegetables.
Second week. Day 1-3:
- Lunch: low-fat cottage cheese and vegetables (you should forget about potatoes).
- Dinner: fish, vegetables, any citrus.
Day four:
- Lunch: cottage cheese, as well as any vegetables.
- Dinner: meat (lean) or fish, vegetables.
Fifth day:
- Lunch: fish (shrimp), vegetables.
- Dinner: fruits, low-fat cottage cheese.
Day Six:
- Lunch: meat, grapefruit or orange, tomatoes.
- Dinner: any fruit.
Day Seven:
- Lunch: chicken, tomatoes, boiled vegetables, any citrus.
- Dinner: same as in the afternoon.
On the third and fourth week of the curd diet for 4 weeks, the products are distributed independently.
- The first day. Dietary meat or chicken (200 g), 2 cucumbers, 3 tomatoes, fruits, 1 slice of dried bread, a can of canned tuna (in its own juice, without oil).
- Second day. Similarly, only without chicken (meat can be) and tuna.
- Day Three 400 g of cottage cheese, some boiled vegetables, 2 tomatoes and a cucumber, 1 slice of bread, fruits.
- Day four. Chicken 500 g, 3 tomatoes, 1 cucumber, 1 slice of bread, dried fruits.
- Fifth day. Boiled and fresh vegetables, fresh fruits.
- Day Six Chicken, skim cheese or cottage cheese, 1 slice of dried bread, 2 cucumbers and tomatoes, fruits, yogurt.
- The seventh day. 400 g of low-fat cottage cheese, some boiled vegetables, a can of tuna (in its own juice), 2 tomatoes and cucumbers, a dried piece of bread, fruits.
After completing a diet, you need to limit calorie intake to maintain future progress. In addition, the transition to a regular diet is recommended to be done gradually.
Feedback and Results
As already mentioned, the diet is in great demand. First of all, because it allows you to achieve significant results. On average, according to reviews of the curd diet, it can help people lose 5-10 kilograms, depending on the amount of food eaten and the initial weight.
Against the background of the rate of weight loss, as expected, fatigue increases, and resistance to stress decreases. If this manifests itself moderately, and fatigue does not extend to daily activities, do not pay attention to it: a small lack of energy against the background of high-protein food is natural and expected.
Contraindications
A person who feels well can easily withstand 4 weeks of a curd diet, without compromising on health. But in the presence of certain diseases, a diet can be dangerous. It is contraindicated for people suffering from constipation, diseases of the gastrointestinal tract (any), patients with liver diseases and especially kidney diseases.