Cheese And Keto: Friend Or Foe?

Weight loss plateaus are a common and frustrating part of the weight loss process. While the ketogenic diet is extremely effective for weight loss when done correctly, it is not a quick fix and it is not uncommon for people to experience stalls. One of the main causes of a stall is consuming too many carbs, even those that are marketed as keto-friendly. This includes keto snacks and convenience foods, alcoholic beverages, nuts, low-carb fruits, sauces, salad dressings, and soup mixes. Another cause of a stall is consuming too many calories. Despite feeling more satiated on a ketogenic diet, it is still possible to consume too many calories, leading to a caloric surplus and an increased risk of weight gain. Additionally, a stressful lifestyle, lack of exercise and physical activity, snacking on too many nuts, and lack of sleep can also contribute to a weight loss plateau. To break through a stall, it is recommended to adjust calorie needs and macros, increase physical activity, manage stress, incorporate intermittent fasting, track ketone levels, look for hidden carbohydrates, and be aware of food sensitivities.

Cheese and other dairy products are easy to overeat and can cause a stall

Dairy products, such as cheese, are indeed delicious, but they are also very easy to overeat. This is especially true when it comes to keto snacks, which can be highly calorific and lead to overconsumption.

Cheese and other dairy products, such as heavy cream, are often high in fat and calories, and it is easy to lose track of how much you are consuming. This can result in a calorie surplus, which will hinder your weight loss goals. In addition, dairy products can be difficult to digest for those with lactose intolerance, and the hormones in these products can also be a concern.

If you are experiencing a weight loss stall, it may be beneficial to eliminate dairy products from your diet for a short period, such as two weeks, to see if this helps. This will allow you to assess whether dairy is having an impact on your progress.

It is important to be mindful of portion sizes and to track your consumption of dairy products to ensure you are not overeating. This is a common issue, as eyeballing quantities is generally not effective, and it is easy to overindulge in these tasty treats.

While dairy products can be a great source of nutrients and provide a satisfying snack, moderation is key. By being mindful of your intake and making adjustments as needed, you can ensure that cheese and other dairy products do not hinder your weight loss journey.

Nuts are calorie-dense and can kick you out of ketosis

While nuts are a popular snack food on the keto diet, they are calorie-dense and can kick you out of ketosis if you're not careful. Nuts are usually sugar-free, low in net carbs, and nutrient-dense, making them a great choice for low-carb dieters. However, some nuts have a higher carbohydrate count than you might expect, and eating too many of them can affect your weight loss goals.

Nuts are a good source of healthy fats, protein, and dietary fibre, while being relatively low in carbohydrates. They are also packed with essential vitamins and minerals, such as vitamin E, selenium, magnesium, manganese, and phosphorous.

However, it's important to remember that nuts are calorie-dense and easy to overeat. If you're snacking on nuts throughout the day, it's crucial to be mindful of your portions to avoid sabotaging your weight loss goals. Just a handful of nuts can add a significant number of calories to your daily intake.

For example, cashews have a higher carb count than most nuts, with 8 grams of net carbs per serving. Peanuts, although technically legumes, are often grouped with nuts and have 6 grams of net carbs per ounce. Even some of the best keto-friendly nuts, such as almonds, have 9 grams of net carbs per 100-gram serving.

To stay in ketosis, it's recommended to minimise your carb content as much as possible. So, while nuts can be a great addition to your keto diet, it's important to be mindful of your portion sizes and overall calorie intake to avoid kicking yourself out of ketosis.

Hidden carbs in cheese can cause stalls

Cheese is a delicious and versatile food that is enjoyed by many. It is also a popular choice for those following a keto diet, as it is high in fat and protein while being relatively low in carbohydrates. However, it is important to be mindful of the hidden carbs in cheese, which can cause stalls in weight loss.

When following a keto diet, it is crucial to monitor your carbohydrate intake closely. Even a small amount of hidden carbs can add up and kick you out of ketosis, hindering your weight loss progress. Cheese, while being a keto-friendly food, can sometimes contain hidden carbs that you may not expect.

Some types of cheese, especially processed varieties, can have added ingredients that increase the carb count. For example, sauces, condiments, and seasonings added to cheese can contribute to the overall carb content. It is important to always read the labels and check the nutritional information to make sure you are aware of the carb content.

Additionally, portion control is essential when it comes to cheese. While a small amount of cheese can be a great source of fat and protein, overeating cheese can lead to an excessive carb intake. Stick to moderate portions and be mindful of how much cheese you are consuming throughout the day.

Furthermore, it is worth noting that not all cheeses are created equal when it comes to carb content. Some varieties are naturally lower in carbs than others. For example, harder cheeses tend to have fewer carbs, while softer and processed cheeses may have more. Choosing lower-carb cheese options can help you stay within your daily carb limit.

To avoid stalls caused by hidden carbs in cheese, consider the following tips:

• Read labels carefully and opt for varieties with no added ingredients.
• Control your portions and be mindful of your overall cheese intake.
• Choose lower-carb cheese options, such as harder cheeses.
• Track your carb intake diligently to ensure you stay within your daily limit.
• Be cautious of processed cheese products, as they are more likely to contain hidden carbs.

By being mindful of the hidden carbs in cheese and making informed choices, you can avoid stalls and stay on track with your keto diet. Remember, knowledge is power, and understanding the carb content of the foods you eat is crucial for success on the keto diet.

Cheese can be a trigger for food sensitivities

Some people have had success cutting out some or all of the following:

• Any prepackaged 'keto' foods, such as protein bars and shakes
• Preservatives (like those in wine)
• Dairy
• FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). Examples of FODMAP foods are onions, garlic, asparagus, cauliflower, and brussels sprouts.

If you are sensitive to a certain food, eating it can cause internal inflammation, and you could be holding on to water weight, leading to a weight loss stall. Try cutting out something you suspect is derailing you for three weeks, and then reintroduce it slowly to see if you have a reaction.

Eating too much cheese can lead to overeating

Cheese is calorie-dense, and it is easy to overeat. When trying to lose weight, it is essential to be mindful of portion sizes and total calorie intake. Even though keto reduces hunger and cravings, it is still possible to eat too much. Therefore, tracking calories and macros is crucial.

Cheese is also high in protein, and while protein is essential for weight loss, too much can drive down ketone production. Additionally, eating too much cheese can cause an increase in carb intake, as cheese contains a small amount of carbs. This can kick you out of ketosis and hinder weight loss.

Furthermore, dairy products contain hormones that may impact weight loss. While the link between dairy and inflammation is uncertain, the hormones in dairy can be a concern. Therefore, if you are experiencing a keto stall, it is worth considering reducing or eliminating cheese and other dairy products from your diet for a period to see if it makes a difference.

In addition to managing cheese intake, there are several other strategies to prevent overeating and overcome a keto stall. Firstly, ensure you are in a calorie deficit. Calculate your calorie needs based on your activity level and goals, and make sure you are consuming fewer calories than you burn. Secondly, be mindful of your macros and ensure they are balanced. Focus on getting enough protein, as it boosts satiety and metabolism, but be cautious of exceeding your fat and carb limits. Thirdly, avoid snacking unless genuinely hungry. Mindless snacking can lead to overconsumption of calories and hinder weight loss. Finally, manage your stress levels and get adequate sleep. Both stress and lack of sleep can impact hormones that regulate appetite and increase cravings for high-calorie, carb-rich foods.

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