The ketogenic or “keto” diet has become incredibly popular in recent years as a way to lose weight, improve health, and simplify eating. One of the main principles of keto is severely restricting carbs and increasing fat intake. This puts your body into ketosis, a metabolic state where you burn fat for fuel instead of carbs. Many keto eaters load up on fatty foods like cheese, thinking they can eat unlimited amounts. But can you really eat as much cheese as you want on keto? Here’s a quick answer:
You can eat cheese in moderation on keto, but should be mindful of your portions. Eating too much cheese or dairy can stall weight loss, spike blood sugar, and cause gastrointestinal issues. The optimal amount will vary between individuals. Track your results and adjust accordingly to determine how much cheese works for you. Generally 1-2 servings of cheese per day is a good starting point.
Why is cheese popular on keto?
Cheese is a keto-approved food for several reasons:
- High fat – Hard cheeses like cheddar or parmesan contain around 75% fat, making them an excellent high-fat, low-carb choice.
- Convenience – Cheese is portable, shelf-stable, and requires no prep, making it an easy keto snack or meal addition.
- Versatility – Cheese comes in endless varieties and can be added to everything from omelets to salads.
- Flavor – The rich, savory taste of cheese makes foods more delicious and satisfying.
- Nutrients – Full-fat dairy like cheese provides protein, vitamins A, D, B12, calcium, and other nutrients.
With all these benefits, it’s no wonder cheese is hugely popular in the keto community! Plus, since keto limits sugar and carbs, cheese becomes one of the main ways to add flavor.
Can too much cheese kick you out of ketosis?
Ketosis occurs when carb intake is around 50 grams per day or less. This causes the body to burn fat for fuel. Eating excessive protein or carbs can knock you out of ketosis by spiking insulin levels.
So, will scarfing down cheese non-stop kick you out of ketosis? Not necessarily. An ounce of hard cheese has less than 1 gram of carbohydrate, making it unlikely to disrupt ketosis on its own.
However, some cheeses are higher in carbs than others. Soft fresh cheeses and low-fat cheeses have more residual milk sugars. Check labels and counts carbs to ensure your cheese fits your macros. Track ketones to see personal tolerance levels.
Additionally, cheese can stimulate insulin due to its high protein content. Large amounts – over 6 to 8 ounces per day – might bump you from ketosis temporarily.
Moderation is key. Stick to 1 to 2 servings of cheese at a time and choose full-fat, low-carb varieties. This allows you to reap cheese benefits while staying in ketosis.
Does cheese stall weight loss on keto?
One keto goal for many people is losing weight. Can eating unlimited cheese undermine this?
Unfortunately, yes. Cheese is energy-dense and easy to overeat. Just one ounce of cheddar cheese provides over 110 calories and 9 grams of fat. It’s alarmingly easy to plow through hundreds of calories of cheese without feeling satiated.
Additionally, dairy proteins like casein and whey are insulinogenic, meaning they stimulate insulin secretion. Spiking insulin tells the body to store fat rather than burning it. For weight loss, it’s vital to keep insulin at stable, low levels.
Research confirms dairy can inhibit fat loss. One study found people lost more weight on a dairy-free keto diet compared to a dairy-rich plan.
To prevent cheese from stalling weight loss:
- Weigh and measure portions instead of eating from the package.
- Consume cheese alongside low-calorie foods like vegetables.
- Opt for part-skim, aged cheeses which have lower calorie density.
- Limit cheese to 1-2 servings daily.
Being mindful of cheese intake allows you to incorporate it without hindering your fat loss goals.
Can too much cheese negatively impact cholesterol?
Cheese is high in saturated fat. Some fear this may drive up cholesterol levels. However, research on cheese and cholesterol is mixed.
Several large studies found no significant link between cheese intake and high LDL or total cholesterol. Other studies show cheese lowering LDL while raising HDL or “good” cholesterol.
Yet other research indicates processed cheeses high in sodium may adversely impact cholesterol markers. The effect seems to depend on the individual and type of cheese.
If cholesterol is a concern, opt for full-fat but low-sodium cheeses like gouda, feta and goat cheese. Limit processed cheeses and cheese spreads. Keep portions reasonable and monitor your lipid profile.
Overall, cheese does not seem to substantially worsen cholesterol markers for most people. Selecting healthier cheese varieties and controlling portions allows you to incorporate it while supporting heart health.
Can too much cheese cause digestive issues?
Cheese is packed with calcium and fat. This combination makes it notoriously hard to digest for some. Signs of poor cheese digestion include:
- Bloating
- Gas
- Constipation
- Diarrhea
- Stomach pain
Lactose, the sugar in dairy, is the typical culprit. Lactose intolerance affects over 30 million Americans. Symptoms start 30 minutes to 2 hours after consuming dairy.
However, even lactose-tolerant individuals can experience problems digesting cheese’s high fat content. Fat digestion produces stomach-distending substances like hydrogen gas.
Excess calcium from cheese can also cause constipation by binding with digestive acids required for healthy elimination.
Limit cheese at one sitting and spread intake throughout the day. Avoid cheese before bed. Slow introductions may help your gut adjust. Probiotic foods can support digestion.
If symptoms persist, experiment with lactose-free cheeses or non-dairy alternatives. Talk to your doctor about potential food intolerances.
What is a healthy amount of cheese on keto?
How much cheese can you eat in a day on keto? General guidelines are:
| Serving Size | Examples |
|---|---|
| 1 ounce hard cheese | Cheddar, swiss, parmesan |
| 1/2 cup cottage cheese | Low-fat or full-fat |
| 2 ounces soft cheese | Goat cheese, brie, fresh mozzarella |
| 1/4 cup shredded cheese | For topping foods |
Most people do best limiting total cheese intake to 1 to 2 servings per day. This provides around 110 to 220 calories and 9 to 18 grams fat.
Pay attention to serving sizes, as cheese is extremely easy to overeat. One cup of cheese is 4 servings – so measure out a 1⁄4 cup at a time. Weighing portions on a food scale can help with portion control.
Additionally, cheese quality impacts how much you can healthfully consume. Opt for full-fat, naturally fermented, raw if possible cheeses. These provide more nutrition and are easier to digest than processed cheese products.
Listen to your body’s signals. Cut back if you experience negative symptoms and increase if you feel good. Finding your personal cheese tolerance takes some experimentation.
Healthier cheese choices
While no cheese is truly healthy, some varieties have a better nutrition profile than others. When buying cheese on keto, look for types that are:
- Full-fat – Higher in good fats and more satiating.
- Low-sodium – Limit bloating and water retention.
- Grass-fed – For more omega-3s.
- Organic – No hormones, pesticides or antibiotics.
- Raw or unpasteurized – More enzymes and probiotics.
- Aged – Easier to digest, tangier flavor.
Some of the top low-carb cheeses to eat on keto include:
- Parmesan
- Cheddar
- Mozzarella
- Feta
- Gouda
- Gruyere
- Blue cheese
- Goat cheese
Prioritize whole, minimally processed cheeses and read labels to verify carb counts. With sound choices, you can work cheese into your keto plan.
Should you have cheese every day on keto?
Can you eat cheese daily on the keto diet? In small amounts, yes. But you may not want or need cheese every single day.
Potential downsides of having cheese daily include:
- Calorie creep if portions are not measured.
- Reduced fat burning due to insulin spikes.
- Gastrointestinal distress.
- Increased cravings for sweet or salty foods.
- Higher cholesterol for those predisposed.
Additionally, cheese is not a necessary component of a nutritious keto diet. There are plenty of other delicious high-fat, low-carb options like avocados, nuts, olive oil and fatty fish.
Vary your diet and let your body guide you. If you feel good eating a few ounces of cheese daily, go for it. But if you experience any bloating, digestive issues or weight stalls, pull back.
Listen to your unique response and determine the cheese frequency that optimizes your keto results.
Cheese substitutes
If you find you feel best abstaining from cheese altogether, there are solid substitutes to still give meals that creamy, rich element. Some options include:
- Avocado – Blend into smoothies or mash onto recipes.
- Nut cheeses – Make delicious dairy-free “cheese” sauces from nuts like cashews, macadamia nuts or almonds.
- Seed cheeses – Grind sunflower or pumpkin seeds with seasonings for a cheese-like crumble.
- Tofu – Blend silken tofu into a ricotta impostor to layer in lasagna.
- Cauliflower – Make low-carb Alfredo sauce from riced cauliflower.
- Coconut cream or milk – Adds creaminess and healthy fats to everything from curries to pudding.
With imagination you can recreate cheesy flavors and textures without dairy.
The bottom line
Here is a quick summary on whether you can eat unlimited cheese on the keto diet:
- You can eat cheese in moderation, around 1-2 ounces daily.
- Monitor your results and adjust intake based on your goals and cheese tolerance.
- Be mindful of portion sizes, which are smaller than most people realize.
- Excess cheese can stall weight loss, spike insulin, and cause digestive upset for some.
- Choose full-fat, low-sodium, naturally fermented cheese varieties.
- Consider taking cheese-free days regularly to give your body a break.
- Replace cheese with healthy high-fat alternatives if you feel best without it.
Cheese can be included on a healthy ketogenic diet when consumed mindfully. Pay attention to your unique response and adjust intake to the level that optimizes your keto success.
