The keto diet is a low-carb, high-fat diet often used to promote weight loss. The diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which your body uses fat instead of carbohydrates as its main fuel source. Cheese is a staple on the keto diet since it's low in carbs, high in fat, and has a moderate amount of protein. The recommended amount of cheese per day on the keto diet is 1-3 ounces.

How many grams of cheese per day for keto?

Keto-friendly cheeses

Cheese is allowed and even encouraged on the keto diet, a high-fat, low-carb eating plan. Cheese is basically the perfect keto food: high-fat, moderate-protein, and low-carb. However, it's not unlimited, as it still contains calories and carbs, and it's high in saturated fat, which is less heart-healthy than unsaturated fats.

Goat Cheese

Goat cheese is an excellent choice for a keto diet. It contains zero carbs, 8 grams of fat, and 6 grams of protein per 1-ounce serving, according to the U.S. Department of Agriculture (USDA). It's also made from goat milk, which contains less lactose and different proteins than cow’s milk, making it easier to digest. Goat cheese is tangy, creamy, and perfect for appetizers, salads, casseroles, and omelets.

Blue Cheese

Blue cheese is made using cultures of a specific type of mold, giving it a deep flavour and a creamy texture. It has a keto-approved nutrient profile, including 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce serving. Blue cheese is great when added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steaks.

Cream Cheese

Cream cheese is very popular in the keto diet. At only 84 calories per 1-ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed. It can also contain high levels of probiotics with live bacteria to help your digestive system.

Parmesan Cheese

Parmesan cheese is nutty, salty, and keto-friendly. Grated parmesan cheese is a good option for adding flavour to salads and non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, and zucchini. A tablespoon of grated parmesan cheese contains 0.7 grams of carbs, 1.4 grams of protein, 1.4 grams of fat, and only 21 calories.

Cheddar Cheese

Cheddar is a popular yellow cheese with a range of flavours, from mild to sharp, and a perfect balance of acidity and creaminess. With its high-fat content and almost no carbs, it's a perfect keto cheese. A 1-ounce serving provides 9 grams of fat, 1 gram of carbs, and 7 grams of protein. It's great for melting atop sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles.

Gouda Cheese

Gouda is a slightly sweet, creamy, yellow-hued cheese made from cow’s milk. With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce serving, it fits well into the keto diet. Gouda has a fairly low melting point, so it can be used to top burgers or added to your favourite keto mac and cheese recipe.

Weight loss and cheese

Cheese is a staple of the keto diet, which is often used to promote weight loss. Keto is a low-carb, high-fat diet that limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which the body uses fat instead of carbohydrates as its main fuel source. Cheese is a perfect keto food as it is high in fat, moderate in protein, and low in carbs.

When it comes to weight loss and cheese, it's important to remember that cheese is high in calories and should be consumed in moderation. While cheese can fit into a weight loss or maintenance diet, overeating dairy products can lead to weight gain due to their high-calorie content. Moderation is key, and it's recommended to limit cheese consumption to 1-3 ounces per day when using it as part of a weight loss strategy like keto.

Some studies have suggested that cheese may even be beneficial for weight loss. For example, one study found that a higher consumption of cheese was associated with a lower BMI in men over a five-year period. Additionally, cheese contains conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition.

When choosing cheese for a keto diet, it's best to opt for natural cheeses or whole blocks of cheese instead of processed varieties. The best keto cheeses include cheddar, gouda, goat cheese, blue cheese, cream cheese, and parmesan cheese. These cheeses have a high-fat and low-carb content, making them ideal for the keto diet.

It's important to note that not all cheeses are created equal, and some should be avoided on the keto diet. Cheeses to steer clear of include cottage cheese, low-fat cheese, and processed cheese. These varieties either have a higher carb content or contain artificial ingredients and preservatives that are not conducive to the keto diet.

In conclusion, cheese can be a part of a weight loss strategy when consumed in moderation. Its high-fat content makes it a perfect fit for the keto diet, and some studies suggest it may even aid in weight loss. However, it's important to be mindful of portion sizes and choose the right types of cheese to stay within the keto diet guidelines and promote weight loss.

Cheese to avoid on keto

While cheese is allowed and even encouraged on the keto diet, some types of cheese are less suitable than others. The ketogenic diet is a low-carb, high-fat, moderate-protein diet, so the cheeses to avoid are those that are highly processed, and/or have a high carbohydrate content.

Cottage Cheese

Cottage cheese is made by separating casein curds and liquid whey, and while it is generally considered a healthy cheese option, it is not keto-friendly. A 1/2-cup (114-gram) serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs. While it’s not particularly high in carbs, even small amounts can add up quickly, so it’s best to avoid eating too much cottage cheese when on a keto diet.

Low-Fat Cheese

Low-fat cheese should be avoided on the keto diet. Regular cheddar provides 9 grams of fat per 1-ounce (28-gram) serving, whereas the same serving size of low-fat cheddar or colby cheese has about 2 grams of fat. If your goal is to fuel your body with fat through ketosis, you should stick to full-fat cheese.

Processed Cheese

Processed cheeses, like American cheese, spray-can cheese, and other products that contain a mix of cheese and non-cheese ingredients, should be avoided on the keto diet. While they usually have plenty of fat, they also contain ingredients that you wouldn’t find in naturally produced cheeses, such as whey powder, canola oil, added colours, and preservatives. A high intake of processed foods has been associated with an increased risk of cardiovascular and other diseases.

Dairy sensitivities

• Lactose Intolerance: Lactose intolerance is a common issue, and some individuals may experience gastrointestinal symptoms such as gas, bloating, cramping, diarrhoea, and nausea when consuming dairy. Hard and long-aged cheeses, such as Parmesan, Swiss, or Colby, are generally better tolerated due to their lower lactose content. Ghee, which is clarified butter with the milk solids removed, is also a good alternative for those with lactose intolerance.
• Casein Sensitivity: It's important to distinguish between lactose intolerance and casein sensitivity. Casein is a protein found in dairy, and some individuals may be sensitive or allergic to it. In addition to gastrointestinal symptoms, casein sensitivity can also cause allergic reactions such as hives, itching, wheezing, anaphylaxis, and facial flushing. If you suspect a casein allergy or intolerance, it's best to consult a healthcare professional before continuing with dairy on the keto diet.
• Digestive Issues: Dairy can be challenging for some people to digest, leading to stomach upsets, bloating, sinus issues, acne, and joint pain. Pasteurized milk, for example, lacks the good bacteria that can aid in proper digestion. Raw milk or fermented dairy products like yogurt and kefir may be better tolerated as they contain beneficial bacteria that help break down lactose.
• Calorie and Macro Considerations: Dairy is high in calories, and excessive consumption can hinder weight loss goals. It's important to monitor your calorie intake and ensure that dairy consumption aligns with your daily macro goals. Cheese, for example, can average around 100 calories per serving. Additionally, pairing dairy with other high-protein sources can easily lead to exceeding your macro targets.
• Processed Dairy: Highly processed dairy products, such as canned or spray cheese, American cheese, and other cheese products with added ingredients, are generally not recommended on the keto diet. These processed options often contain stabilizers, fillers, and oils that offer little nutritional benefit and may contribute to inflammation in the body.
• Organic and Grass-Fed Dairy: Opting for organic, grass-fed dairy products is generally recommended. Conventional dairy products may contain harmful hormones, antibiotics, and stress hormones from overcrowded farming conditions. Organic, grass-fed options provide anti-inflammatory omega-3 fatty acids and conjugated linoleic acid (CLA), which can promote weight loss and increase muscle strength.

In summary, those on the keto diet who experience dairy sensitivities should consider limiting their dairy intake, choosing harder and aged cheeses, opting for ghee, and exploring organic and grass-fed options. Additionally, reading labels and understanding the nutritional content of dairy products is crucial to making informed choices that align with keto guidelines and individual sensitivities.

Grass-fed cheese

Firstly, grass-fed cheese contains more omega-3 fatty acids, which are known to reduce the risk of heart disease. This is achieved by reducing triglycerides, increasing HDL cholesterol, and lowering inflammation.

Secondly, grass-fed cheese contains vitamin K2, which has been shown to improve bone strength and reduce the risk of fractures in postmenopausal women with osteoporosis.

Thirdly, grass-fed cheese has higher levels of beta-carotene, which is an antioxidant that slows down cellular damage and converts into vitamin A. Vitamin A has benefits for the immune system, vision, and reproductive system.

In addition to these benefits, grass-fed cheese also contains more conjugated linoleic acid (CLA), which has been linked to decreased abdominal obesity, reduced body weight, and improved lean body mass.

When choosing grass-fed cheese, it is important to opt for high-quality, organic, and raw cheese made from whole, non-homogenized milk. This is because the homogenization and pasteurization processes can reduce the health benefits of cheese.

Some examples of grass-fed cheese brands include Kerrygold, Organic Valley, Anchor, and Westgold.

While grass-fed cheese has many benefits, it is important to remember that cheese is not unlimited on the keto diet. It is high in calories and saturated fat, so it should be consumed in moderation.

Frequently asked questions