Consuming only cottage cheese for a few days is unlikely to harm you, but it may lead to nutrient deficiencies and set off a cycle of yo-yo dieting, making it hard to sustain a healthy weight in the long run.
Tangy cottage cheese is a common feature in various low-calorie diets, which has contributed to its emergence as a standalone fad diet.
The cottage cheese diet is characterised by a restriction in calories and carbohydrates and aims to facilitate rapid weight loss. Here’s an overview of the benefits and drawbacks of this extreme dieting approach.
Overview of the cottage cheese diet
There isn’t a standardised version of the cottage cheese diet. It simply consists of consuming only cottage cheese for every meal for a minimum of three days, with some individuals including fresh fruits and vegetables in moderation.
Alcohol, fruit juices, sodas, and other sugary drinks are typically avoided.
Benefits of the cottage cheese diet
The primary advantage of the cottage cheese diet is the quick weight loss it can produce. Any diet that significantly limits calorie intake generally leads to weight loss; however, this loss may be primarily from water and not actual fat.
It’s affordable
Cottage cheese is generally low in cost and readily available. A large container usually costs only a few dollars at the grocery store, making the cottage cheese diet attractive for those on a tight budget.
It’s practical
The convenience of the cottage cheese diet is another plus. There are no complex recipes or shopping lists involved. You aren’t required to count calories or points, nor weigh your food.
Cottage cheese is easy to transport and can be packed for meals at work or school.
It’s rich in protein
Cottage cheese has a high protein content. One cup of low-fat cottage cheese contains approximately 28 grams (g) and only 163 calories.
High-protein foods take longer to digest, helping to keep you satisfied for a longer period and reducing the likelihood of overeating.
Protein also contributes to maintaining stable blood sugar levels and supports muscle growth. Discover more advantages of protein.
Related: Cottage Cheese Bagels
Drawbacks of the cottage cheese diet
Like any restrictive eating plan, the cottage cheese diet comes with certain disadvantages.
It lacks diversity
Sustaining a diet that revolves solely around cottage cheese may become monotonous, leading you to give up on it. This could trigger binge eating and ultimately undermine your weight loss objectives.
It may provoke cravings
Restrictions in diet can lead to increased food cravings. According to a 2017 study, individuals on restrictive diets reported more intense cravings and consumed larger portions of the foods they desired.
It’s devoid of fiber
Cottage cheese has no fiber content. The recommended daily intake (RDI) of fiber is 25 g for women aged 19 to 50 and 38 g for men within the same age group. Those over 50 need slightly less.
A diet low in fibre is associated with issues like constipation, haemorrhoids, and diverticular disease.
Fibre is essential for regulating blood sugar levels and reducing cholesterol. Unless there’s a medical reason for limiting fibre, it’s crucial to consume an adequate amount daily.
The risks of a calorie-restricted diet
You may have heard that when you significantly cut your calorie intake, your body can enter “starvation mode.” While this may be accurate for long-term diets, it’s unlikely to occur with a short-term calorie restriction.
However, regularly consuming limited calories without exercising may slow your metabolism and lead to a plateau in weight loss.
A 2015 study found that overweight individuals on a low-calorie diet without exercise did lose weight, but they also experienced a decrease in metabolic rate and reduced physical activity over time.