How Much Cheese Can You Eat on Keto? - Kaze Blog (2024)

FAQs

How much cheese can you eat on keto per day? ›

For example, cheddar cheese has less than 1g carbs, 9g fat, and 7g protein while gouda cheese has less than 1g carbs, 8g fat, and 7g protein per serving. That means it's okay to have up to three servings of gouda or cheddar and still say within your daily keto carb limit of 20-50 grams[*].

Eating Too Much Dairy

So, if you're eating cheese all day as a “keto-friendly snack” for its fat content, you're also getting a hefty dose of protein and carbs along with that fat. Most people can tolerate dairy just fine on a ketogenic diet, but moderation is the key.

Overdoing it on meat and cheese has its own health risks and may lead to weight gain, as these foods contain a lot of calories (primarily from fat). Going low-carb isn't a license to eat as much of these foods as you want.

“If your diet, in general, is very low in saturated fats and sodium, having two to three ounces of cheese a day may be safe,” says Supan. “If you're trying to eat healthy or have any heart concerns, I would try to stick to one ounce of high-quality cheese a day, or maybe even less than that a few times a week.”

(Just remember: Cheese isn't “unlimited” in a keto diet, as it still contains calories and carbs; it's also high in saturated fat, which is a less heart-healthy option than unsaturated fats, per the American Heart Association.) RELATED: What Are the Potential Health Benefits and Risks of the Keto Diet?

So how much cheese is enough? Now that you know what happens when you consume large quantities of this very delicious food, let's tell you how much cheese is enough. The American Heart Association recommends eating no more than three portions of cheese per day, which each serving capped at 42 grams of cheese.

Cheese has zero carbohydrates and is high in fat, making it an excellent fit for the ketogenic diet. It's also rich in protein and calcium.

The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.

Not watching your carb intake - Sugar and refined carbs are in many foods. You should be aiming to eliminate these from your keto diet. “Try to keep your net carb content under 20 grams/day or total carbs under 30 grams,” Dr Riggs says. Keep close track of your sugar and carb intake by reading nutrition labels.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

Why do I feel better when I don't eat carbs? ›

Our brains prefer glucose, and carbohydrates supply a steady and easily available source. When you stop eating them, your body is forced to find an alternative energy source for the brain. It will switch to breaking down fat into ketones, an alternative to glucose.

Keep in mind that cheese does contain carbs, about 1 gram per ounce, and we recommend consuming no more than 3-4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1-inch cube.

One ounce of cheese can be compared a a pair of dice. Hope this helps!

How do you measure an ounce of cheese? For semi-hard or hard varieties of cheese, an ounce is roughly the size of two dice-sized cubes.

Overeating keto dairy can cause weight gain.

Though cheese, butter, and heavy cream are reliable keto-friendly options, don't fall into the trap of thinking you can eat as much as you want. Unfortunately, when we overeat fat, our bodies will store it as fat.

There are no limitations or rules about meal patterns. Besides, each individual is different. You only have to be careful not to keep yourself too hungry in between meals. If you do this, you will overeat later.

The ketogenic (keto) diet limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person requires up to 50 grams (g) of carbs per day. A person following a keto diet eats foods with high levels of fats and very low levels of carbohydrates.

A careful eye will notice that in the first section, we outlined that 1 cup of grated hard cheese generally converts to 3 ounces, which also corresponds to a medium grate. If not otherwise stated, a medium grate on a standard box grater is a good default to use.