Crash and fad diets such as the cottage cheese and fruit diet regularly come into favor with people trying to lose weight 4. The diet is one of the numerous variations of the three-day diet, according to the Every Diet website. If you just eat a combination of cottage cheese and fruit in an attempt to lose weight, you will be missing out on other essential nutrients 4. Understanding the pitfalls of a weight-loss plan involving only two food groups may cause you to think twice before embarking on the cottage cheese and fruit diet 4.
Fad Diet Definition and Warning
The cottage cheese and fruit diet falls into the category of fad diet, as it requires you to consume only two types of very low-calorie foods for a specified time, does not follow generally accepted weight-loss principles and recommends extreme calorie restriction 4. Because:
- you limit your diet to a single dairy product
- you won't get grains
- other dairy or protein
- vegetables or healthy fats
- all of which you need for optimal health
The Diet Plan
Can I Lose Weight by Eating Only Fruit?
Of the several variations of the cottage cheese diet, the fruit and cottage cheese version requires eating cottage cheese three times each day and adding whole fruit or a cup of cut fruit each time you eat 4. You can choose the type of fruit you want, but the cottage cheese must stay consistent 4. If you eat 4 cups of fat-free cottage cheese a day, you will get 418 calories 4. Three pieces of whole or chopped fruit add about 250 calories, making your total calories only 668 for the day.
While you will likely see a reduction in your weight over the three days you follow the cottage cheese diet, the weight you lose will likely return once you begin to eat a regular, balanced diet 4. If you try to follow the cottage cheese and fruit diet for more than a few days, you may begin to suffer the consequences of malnutrition, because of the inappropriately low calorie intake 4. When you lose weight very quickly, the weight you lose is generally water, not fat.
Instead of eating only fat-free cottage cheese and fruit for a few days, use both foods in your weight-loss efforts 4. Cottage cheese is a low-calorie, high-protein snack or calcium-rich addition to a low-fat lasagna 4. Add chopped fruit to your cottage cheese in the morning for a healthy, filling breakfast 4. Blend the cottage cheese for dips and smoothies, or add pureed cottage cheese to yogurt 4.
Can I Lose Weight by Eating Only Fruit?
What Foods Can I Eat When on the Lemon, Cayenne & Pepper Detox Diet?
Egg & Toast Diet
Tuna Fish Diet Plan
The 5-Bite Diet
2,000-Calorie ADA Diet Plan
- University of Pittsburgh Medical Center; Fad Diets
- USDA Nutrient Data Laboratory: Apples, Raw, With Skin
- USDA Nutrient Data Laboratory: Cheese, Cottage, Nonfat, Uncreamed, Dry, Large or Small Curd
- USDA Nutrient Data Laboratory: Oranges, Raw
- USDA Nutrient Data Laboratory: Bananas, Raw
- Cheese, cottage, low-fat, 2% milk fat. U.S. Department of Agriculture. Published April 15, 2019.
- Lordan R, Tsoupras A, Mitra B, Zabetakis I. Dairy Fats and Cardiovascular Disease: Do We Really Need to be Concerned?. Foods. 2018;7(3). doi:10.3390/foods7030029
- Thorning TK, Raben A, Tholstrup T, Soedamah-muthu SS, Givens I, Astrup A. Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food Nutr Res. 2016;60:32527. doi:10.3402/fnr.v60.32527
- Rozenberg S, Body JJ, Bruyère O, et al. Effects of Dairy Products Consumption on Health: Benefits and Beliefs--A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases. Calcif Tissue Int. 2016;98(1):1-17. doi:10.1007/s00223-015-0062-x
- Kliem KE, Givens DI. Dairy products in the food chain: their impact on health. Annu Rev Food Sci Technol. 2011;2:21-36. doi:10.1146/annurev-food-022510-133734
Diane Lynn began writing in 1998 as a guest columnist for the "Tallahassee Democrat." After losing 158 pounds, she wrote her own weight-loss curriculum and now teaches classes on diet and fitness. Lynn also writes for The Oz Blog and her own blog, Fit to the Finish. She has a Bachelor of Science in finance from Florida State University.