Let’s just jump right into the answer… Yes! Keto does allow for the consumption of some cheeses, but you’ll want to keep reading to find out which ones are going to work in your favor the most.
Can Cheese Help Lose Weight
If you’re not sensitive to dairy and are eating quality cheeses then yes, in moderation there are a variety of delicious cheeses which can help you in your keto weight loss journey. If you read around on this subject you may see people promoting “clean keto” means staying away from all cheese but there’s really nothing dirty about eating good quality cheese on a ketogenic diet.
In order to promote healthy weight loss you need a caloric deficit which is a two-part model, diet & exercise. Sure, it’s true you can and probably will still lose weight on a proper keto diet without ever having to step foot in a gym or going for a brisk walk once but keeping your body active for at least an hour or two 4 to 5 times a week is going to have a huge impact on your results.
When you restrict carbs long enough (typically 1 to 2 weeks) and you also eat enough healthy protein and fat, your body will begin to naturally curb your appetite. You’ll go into ketosis and the foods you’d eat to remain in ketosis tend to have a high satiating effect. When you don’t feel like eating more, you eat less. Do to the higher protein and fat content in some cheeses, adding a moderate amount to some meals will help you feel fuller for longer.
Picking The Best Quality Cheeses
It’s pretty safe to assume that not all cheeses you have available to you are going to be well suited for your keto diet. Some cheeses might even be down right junk in terms of fuel for your body.
Plain and simple, natural milk is not homogenized. You’re going to find that cheese which is made from homogenized milk is less healthy than that which is not. The cause of this is the process of homogenization which produces some unnatural byproducts do to molecular fragmentation. What this translates to is your body is not going to recognize some parts of this food and won’t process it in the right way thus turning in into waste which as we all know, the body will just get rid of.
In some parts of the world finding any dairy products which are not homogenized is next to impossible unless you have some kind of arrangement worked out with your local farmer. The legalities surrounding this can be questionable so it’ll be up to you to figure all that stuff out and only act in accordance to the regulations of your area. Though eating homogenized cheese isn’t quite as “pure” in a sense, you’re still going to get plenty of the positive effects just the same.
This is another altering process much like homogenization. These process of making your milk safe became necessary when transportation tames became much longer thanks to packaging and shipping times required for mass production and distribution of dairy. It’s only common that milk will go bad much quicker the longer it’s out in the elements as it would be during these shipping times.
It’s because of this that milk producers started heating their product in order to kill bacteria, this is the process of pasteurizing. Doing this is still a very common practice and if you were to go pick up some milk at the store today you’ll probably see the word pasteurized printed somewhere on it’s label.
Which Cheeses Are Most Healthy?
It turns out, cheese actually has a bunch of positive health benefits, here are some of them:
- Selenium reduces risk of cancer, helps improve allergy symptoms and can even lower your risk of heart disease in some cases.
- It contains Zinc, which improves immune functions.
- Magnesium is also found in cheese which reduces blood pressure.
- Alpha-linoleic acid that’s in cheese is a source of omega-3 which helps reduce inflammation, that’s one of the strongest benefits of a keto diet.
- Oleic acid helps the prevention of coronary heart disease and can even stabilize cell membranes in some people.
- Cheese has healthy bacteria in it which can improve your gut health, increase your metabolism and even improve digestive function.
These are a few specific cheeses which may work best for you while on a keto diet:
- Blue cheese
- Cream cheese
- Monterey Jack
- Parmesan cheese
- Swiss cheese
- Whole mozzarella cheese
To keep it simple, while on a ketogenic diet you want to stick with those cheeses that are both high in fat content and contain moderate to high protein… and of course are low in carbohydrates. As a result of sticking with these types of cheeses, you’ll also have the benefit of healthy probiotic bacteria which helps with your digestive processes.