Lose Weight Eating Grilled Cheese

Diet with Melted Cheese

Lose Weight Eating Grilled Cheese

Something every emotional eater wants to hear.

The Grilled Cheese Diet

Let’s get to it. How can we create a diet with one of the most well known comfort foods, grilled cheese sandwiches, and still lose weight.

I mean that sentence is contradictory one in most people’s minds. You don’t lose weight eating the foods you love … you gain. The weight loss picture we all have in our heads is one where a person has a miserable look on their faces as they are about to head into a period of deprivation.

Their portion sizes are reduced and the little food that’s on their plate looks like all the joy has gone from it, if it ever had any to begin with.

Nobody wants to start a diet precisely because they know they can’t have their favorite foods anymore.

Thankfully dieting is different now.


The way we traditionally dieted was to reduce calories and fat so that our dinners consisted of bland chicken breast with asparagus on the side. Nothing to get excited about really.

It was all about willpower and pushing through your cravings and whoever was successful was judged to be disciplined and strong. Whoever wasn’t was deemed weak and looked down upon.

We thought that dieting was simple. All we needed to do was follow an easy mathematical formula where we ate less calories than we took in. That’s it. Anyone can do it and there is absolutely NOTHING else involved.

It’s pure math and anyone that says otherwise is easily dismissed, or is faced with intense backlash.


What we are seeing now with the rise of the Paleo and Keto diets are a shift in thinking from how many calories we take in to what kind of calories we consume.

Low carb is the new way forward and it’s delivering spectacular results. The key rests with with insulin and specifically on keeping insulin low, and to do that we need to keep the foods that spike insulin low.

That’s carbs. Grains, flour and sugars.

But what of the grilled cheese with it’s high carb content via those slices of butter crusted bread? How do we lose weight if we’re eating so many carbs?

I’m glad you asked.

A close up of a large grilled cheese

Thick Breaded Grilled Cheese Sandwich

Losing Weight Eating Grilled Cheese

It’s important to note that both methods work to lose weight. It’s just that the first one is very difficult to maintain as willpower only takes us so far. After a couple of weeks of fighting off cravings we tend to cave, releasing the built up pressure and satisfying that urge.

But you can lose weight with the first method. A typical person needs to eat no more than 1500-2000 calories a day to lose weight (women/men). And, a typical grilled cheese contains approximately 500 calories.

So if you are eating a normal sized sandwich of 2 slices of white bread, 2 slices of processed cheese and some butter, you get to 500 calories. In that case eat 3 per day and nothing else and you’ll lose weight.

It’s possible since you’re eating less than what you take in daily. It’s also boring and you will want something else every once in awhile. Oh and it’s important to add that it’s not healthy as you don’t have much protein and what little you do have is incomplete so you will be malnourished if you eat nothing but grilled cheese day after day.

So if this was your method I’d suggest eating more nutritious foods for breakfast and lunch at no more than 1000 calories and then have your 500 calorie grilled cheese for dinner.

Grilled Cheese with Swiss Cheese

Swiss Cheese Grilled Cheese Sandwich


The above example is fine and all if that’s what you like but I’m betting that if you’re here you want to go big. Much bigger and grandeur and really enjoy your grilled cheese. Maybe you want it to be 2 or 3 levels high with real, quality cheese and thick crusty bread.

That’s more like it. A sandwich like that will run about 1000 calories or more. Using the old way of dieting that’s almost your entire day’s worth of calories and most people want to have more than one item of food in their day so how do we go about making it work?

With the new way of course.

If you focus on the new way of dieting you are mainly focused on keeping your insulin low. Now this grilled cheese we just created has lots of bread and will spike your insulin but if you keep it low for the rest of the day (the 24 hour period) you’ll still reap the benefits.

This new way of dieting doesn’t need insulin low 24/7, just most of the day and the way to do that is to eat carbs at one meal only, while eating low carb for the other 2 meals. An example of low carb meals could be bacon and eggs for breakfast and a chicken salad for lunch.

You could also skip breakfast if that’s something you feel you are able to do. Lots of people are combining eating low carb foods and fasting a little by skipping breakfast. They call it intermittent fasting even though the official term for skipping a meal is time restricted feeding.

Skipping breakfast might not be that hard since you would have had a huge meal the night before (that massive 1000 calorie + grilled cheese) and may still feel kind of full in the morning. If you can do that then your body would more easily adapt to your new way of eating (keeping insulin low) and transition faster to a fat burning metabolism which is what happens when you eat low carb.

Tal Grill Cheese with Burnt Bread

Triple Layered Grilled Cheese Sandwich

Making it Work

I think most people know how to make a grilled cheese sandwich but can you make an epic grilled cheese. Here’s a recipe to tempt and inspire you:

Epic Grilled Cheese Recipe


1 cut up grilled chicken breast
1/3 cup hot sauce
2 slices of thick, hearty bread, like sourdough or pumpernickel
8 ounces Monterrey Jack cheese, sliced
2 tablespoons salted butter


Cut up the grilled chicken.
Heat the hot sauce in the microwave or on the stove top until warm.
Dip each piece of chicken into the hot sauce.
Slice the cheese and make layers with it and the chicken until you have a large sandwich.
Spread the butter on both sides and cook on low until the bread is golden brown.


Now that’s a meal you want to come home to. I mean it’s nice to also see your family but let’s face it, a grilled cheese like that will be the driving force behind your urgency and good mood at the end of the day.

White, Melted Cheese on Bread

Mozzarella Grilled Cheese Sandwich


– Keep your other meals low carb and very nutritious. Get lots of quality protein and fruit/veggies in there.

– Make the grilled cheese worth taking the time to make and eat. Enjoy it when you do.

– Weight yourself only once per month and adjust your diet from there.

– Finally, brag to your friends on Facebook about what you eat every night and how you’ve been losing weight. They’ll only hate you for a short while and then come asking for your secret.

Lots of joy with a bit of organization is what you’ll tell them.

Free Emotional Eating Guide

The Eating Love Guide has helped many people regain control of their eating patterns, resulting not only in weight loss but also better health and improved self-esteem. To read it online, click here.

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