John Myers
Getting lean with a low-fat quark diet? Read whether you can lose weight healthily with the milk product, what you need to consider, and what a quark diet plan can look like.
Is quark good for losing weight?
Dieting with quark is not a new trend – the cream cheese variety has long been the first choice for those wanting to lose weight. Due to its protein content, quark – or the low-fat quark used as part of the diet – fills you up well and helps to ensure that the muscles are not starved. That would be counterproductive since muscles are hungry for energy even when they are at rest and you burn more calories with a high percentage in the body. The chances of success of the quark diet are also good because you don’t just consume the milk product. It is supplemented with other foods, so it is not a mono or crash diet, as the name might suggest. These are threatened by the yo-yo effect and nutrient deficiencies.
This is what you eat on a quark diet
Vegetables, fruit, whole grain products, and potatoes are the main ingredients used in the diet’s quark recipes. The longer you go on the slimming diet, the more of these foods will be on the menu. In a 3-day quark diet, the milk product makes up the majority, so you can quickly lose up to a kilogram a day. From a week onwards, you should combine the other foods with the cream cheese variety in as varied a way as possible in order to absorb the full range of nutrients and avoid deficiency symptoms. With fruit and vegetables, this means: Eat as colorful as possible! With our recipe for Quark-Express, for example, instead of cucumber and tomato, you can choose avocado or paprika as a topping on the wholemeal toast spread with quark.
Example plan for a 3-day cottage cheese diet
Even if low-fat quark can be prepared in a variety of ways, both sweet and savory, you should like the milk product if you want to implement a longer, for example, 14-day quark diet. It is best to test first during a shorter phase whether you like the slimming product several times a day. A three-day plan might look like this:
- Day 1: in the morning: quark with fresh raspberries; lunchtime: boiled potatoes with linseed oil quark and spring onions; in the evening: raw food sticks with herbal quark dip
- Day 2: in the morning: oatmeal with quark and fruit; lunchtime: baked potatoes with herb quark; in the evening: Wholemeal bread with quark spread and vegetable slices
- Day 3: in the morning: wholemeal toast with quark and peach slices; lunch: sweet potatoes with quark and guacamole; in the evening: hearty quark muffins with vegetables
After 4 weeks at the latest, it is advisable to gradually structure the meals without quark and to eat a balanced diet overall. Otherwise, even with the varied quark diet, there may be a deficit in certain nutrients.
