With the arrival of spring we once again consider the need to lose those extra kilos recovered during the winter. The keys are simple: eat a balanced but hypocaloric diet, drink plenty of water to eliminate toxins and avoid fluid retention, and play sports. The important thing is that weight loss is gradual so as not to fall into the dreaded rebound effect, so discipline is essential.
Within a balanced diet, it is advisable to resort to the most appropriate foods. Superfoods not only help us meet the goal but also have benefits for our health.
These foods must be low in fat and salt, so fish, lean meats and vegetables are usually the best allies on our journey. In addition, you must always keep in mind that you must put aside processed products, alcohol, sugary drinks and products rich in fat.
One of these foods is cheese, the stronger its flavor, the less recommended it will be for our diet.
The hard, aged cheeses, such as cheddar or Parmesanare generally higher in fat, with a content that can exceed 30 percent. It is important to note that while some cheeses may be high in fat, not all types of fat are equally unhealthy. Cheeses can contain both saturated and unsaturated fats, and some unsaturated fats may be beneficial for cardiovascular health.
Despite this, there are varieties of cheese that not only do not make you fat, but are recommended by nutritionists to lose weight. Fresh cheeses, such as quark, are generally low in fat, with a fat content that can range from 0.2 to 12 percent.
Why do nutritionists recommend the inclusion of Quark cheese in our diet?
Quark cheese is a type of fresh cheese originating in Germany, Austria and the Netherlands, whose consumption has spread to countries like Poland, Lithuania, Estonia, Ukraine, Belarus or Russia. This type of cheese is made from skimmed or semi-skimmed milk. It is characterized by its smooth and creamy texture, similar to that of yogurt, and its slightly acid taste.
Quark cheese is an excellent source of protein, as it contains about a 11 percent proteinwhich makes it a good option for people who are on a diet vegetarian or vegan. This increases the feeling of satiety and prevents snacking between meals. Plus, it’s low in fat and calories, making it ideal for those looking to control their weight or reduce their fat intake.
Regarding its flavor, it is a variety of beaten and fresh cheese that can be used as a spread, to prepare smoothies, salads or sauces. Quark cheese is a very versatile food that can be combined with a wide variety of foods:
- Breakfast or dessert: quark cheese is delicious with fresh fruits like strawberries, bananas, blueberries, kiwis or mango.
- Snack: It combines very well with dried fruits such as walnuts, almonds or pistachios, whole or sprinkled to add flavor.
- Salads: Quark cheese also goes very well with fresh vegetables such as cucumbers, carrots, cherry tomatoes or bell peppers.
- Whole wheat bread or crackers: quark cheese is a great accompaniment to whole wheat bread or crackers. Can spread it on toast or use it as a dip for crackers.
- Salty recipes: quark cheese can also be used in savory recipes such as salads, omelettes, sandwiches or quiches. You can use it as a substitute for sour cream or cream to reduce the fat content in the recipe.
benefits of quark cheese
High protein content: quark cheese is an excellent source of protein, which is essential for growth and repair of body tissues.
Low in fat and calories: quark cheese is low in fat and calories, making it ideal for people looking to control their weight or reduce their fat intake.
Helps improve digestion: quark cheese is rich in probiotics, which are beneficial bacteria for the gut health and that improve the immune system.
Calcium Source: quark cheese is a good source of calcium, an essential mineral for the health of the bones and the teeth.
It has a multitude of micronutrients: contains various amounts of calcium, vitamin A, vitamin D and vitamin B which, like calcium, benefit the bones.
Vitamin B also protects against colds and flu.
Nourishes the muscular system: among the proteins that it provides and that increase muscle mass is caseinresponsible for preventing muscle catabolism.
Ideal for athletes
In addition to its nutritional quality, quark cheese is a highly demanded ingredient among athletes because, being a product low in fat and salt, it prevents liquids and fat from accumulating. It can be an excellent option if used as a protein snack or to supplement vegetarian meals with this macronutrient. Since science shows that up to 30 grams of protein can be used by the body after a bout of resistance exercise to maximize the rate of muscle protein synthesis (i.e., building muscle), quark’s high protein content also makes it a good food choice after a hard workout to help repair your muscles.
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