Can you eat cheese on the keto diet?

Can you eat cheese on the keto diet?

Cheese is a staple food on the ketogenic diet because it is high in fat, low in carbohydrates, and contains a reasonable amount of protein. Not only that, but cheese has a lot of uses. This is particularly true with cheddar cheese, which complements various foods. Can you eat cheese when following a ketogenic diet? 

Cheese and other high-fat foods are acceptable during the Keto diet. The greatest to think of are blue cheese, goat cheese, cheddar, and Gouda. Cottage, low-fat, and processed cheese are off-limits to keto diets.

Low-carb, high-fat diets like the ketogenic diet are frequently used to encourage weight loss: 

To keep your body in ketosis—when fat is used as your body’s primary fuel source instead of carbohydrates—the diet often restricts carbohydrate intake to fewer than 50 grams daily. The ketogenic diet is a high-fat, low-carb diet. Maintaining ketosis, where your body burns fat as its primary fuel source rather than carbohydrates, requires rigorous devotion.  Keto dieters consume many high-fat foods like cheese to replace the calories they lose by limiting their carb intake. Certain cheeses work better on a ketogenic diet than others. This primarily depends on how much fat and carbs they contain and how processed they are.

As a result, some foods work better on the ketogenic diet than others. Cheese is a great keto food because of its low-carb, moderate protein, and high-fat content. 

The most significant and worst kinds of “can you eat cheese on a keto diet” are discussed in this article.

In this post, we’ll cover all you need to know about cheese on the keto diet, including how much is permitted daily, if it causes weight gain, and what foods to consume and avoid when following a low-carb diet.

Is Cheese Allowed on a Keto Diet?

Is Cheese Allowed on a Keto Diet?

Cheese is a fantastic keto diet food. Including cheese on your shopping list—parmesan, pepper jack, cheddar, or Gouda—will help you achieve your daily dietary needs while consuming fewer carbohydrates. Natural cheeses, or complete blocks of cheese, are often healthier than processed cheeses.

else and can handle dairy while following a ketogenic diet. Keto-friendly cheeses have comparable ounce counts of carbohydrates, fat, and protein. Gouda cheese, on the other hand, has fewer than 1g carbohydrates, 8g fat, and 7g protein per serving, and cheddar cheese has less than 1g carbs, 9g fat, and 7g protein. 

This implies that you can consume up to three portions of Gouda or cheddar cheese while staying within the 20–50 gram daily carbohydrate restriction for keto[*]. It will depend on your demands and how much fat and protein you consume. Use a keto calculator to calculate your daily macros for fat and protein.

Will Overindulge in Cheese During a Keto Diet Impact Weight Loss? 

Any food that is ketogenic aids in weight loss, but if you eat more than you need, it may have the reverse effect. Cheese and other dairy-based foods can induce weight gain if overindulged since they are high in energy. 

As an illustration, 

The key is moderation. Thus, be aware of your daily calorie intake and protein and fat macronutrient requirements if you’re using cheese as part of a weight loss plan like the ketogenic diet. As previously said, 1-3 ounces should work well with a ketogenic diet. Cheese can be added to salads, consumed as a snack, or used as a quick post-workout meal on steak.

Top Cheese to Consume While Keto

Top Cheese to Consume While Keto

Following a ketogenic diet, the finest cheeses include cheddar, pepper jack, Gouda, blue cheese, cream cheese, and parmesan. The macros for each cheese are as follows:

Cheese (1 oz): 115 calories, less than 1 gram of carbohydrates, 9 g of fat, and 7 g of protein. 

Pepper Jack (1 oz): 106 calories, less than 1 gram of carbohydrates, 9 g of fat, and 7 g of protein. 

Gouda (1 oz): 101 calories, 0 grams of carbs, 8 grams of fat, and 7 grams of protein. 

One ounce of blue cheese has 100 calories, <1g of carbs, 8g of fat, and 6g of protein. 

One ounce of cream cheese has 99 calories, 2 grams of carbohydrates, 8 grams of fat, and 7 grams of protein. 

Parmesan (1 oz): 122 calories, 1 gram of carbohydrates, 8 g of fat, and 11 g of protein. 

We also advise selecting dairy products that are fed on grass. Research indicates that dairy products raised on grass include greater omega-3 fatty acids and conjugated linoleic acid (CLA). Cardiovascular health benefits are associated with CLA and omega-3 fats. 

What Not to Eat on a Keto Diet: Cheese 

Processed and pre-shredded cheese includes additional additives to prolong its shelf life, such as whey powder, food colors, starches, emulsifiers, and other artificial substances. Avoid the following types of cheeses: 

  •  1 oz of spray-can cheese has 83 calories, 3g of carbohydrates, 6g of fat, and 6g of protein. 
  • Precut cheese “singles” (1 slice): 60 calories, 2 grams of carbohydrates, 4 grams of fat, and 3 grams of protein 
  • One ounce of vegan cheese has 70 calories, 7 grams of carbohydrates, 4 grams of fat, and 3 grams of protein. 

Like pre-sliced and spray-can cheeses, many vegan cheese alternatives are made with highly processed components. Take canola oil, for instance. While nuts and seeds are keto-friendly ingredients in vegan cheese, if the cheese also contains a lot of artificial preservatives, it should be avoided or consumed in moderation.

The Final Word

Cheese is tasty and beneficial to a balanced ketogenic diet. At most, 1-3 ounces of cheese should be consumed daily to sustain ketosis and weight loss. It works great as a snack or as a component of any cuisine! Don’t forget to check out Käze cheese nibbles as well. Our snacks come in a 1 oz (individual) or 6 oz (shared) pack and are made entirely of actual cheese. You and your children will enjoy our keto-approved flavors, including Gouda, pepper jack, and cheddar.

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