Lean Meats for Weight Loss
Health authorities sure do like giving meat eaters a hard time. Red meat will kill you, they say. Beware of the saturated fats, they shout. And don’t even get them started on hot dogs, pepperoni, or cold cuts! If you can’t go plant-based no matter how hard you try and if you are tired of being scared for your life each time you decide to go with a meat recipe for dinner, keep on reading this post.
We talk about lean meats for weight loss, give you an insight into the health benefits and risks of a meat-heavy diet, and answer the most frequently asked questions about protein. Let’s dive right in!
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What Is Lean Meat?
Meat is an essential part of a balanced diet since it provides you with plenty of proteins, which are building blocks of your body, add to the feeling of fullness and muscle growth, thus boosting your metabolism. It is also packed to the brim with other essential dietary components, including heme irons, which help to transport oxygen throughout the body; selenium, which is vital for the proper metabolism and thyroid function and helps protect your body from damage caused by oxidative stress; zinc, which plays an important role in cell division and growth, wound healing and breakdown of carbs; and vitamin B-12 which promotes nerve and blood cell health. All these nutrients are extremely useful for the body and should be consumed as a part of a healthy diet.
Now, what are lean meats, and why are they considered healthier and more weight-loss friendly than conventional meats? Lean meats for weight loss are meats that contain fewer fats and calories than other meats. So, if you want to reduce the risk of various diseases caused by increased saturated fat consumption, go for lean meats.
What Are The Best Lean Meats For Weight Loss?
If you stick to a Keto diet, it is recommended that you consume fatty meats. However, if you follow a moderate to high-carb diet, lean meats are the best option. Organic and grass-fed meats are associated with improved body composition and weight loss. They do not contain any artificially injected hormones and antibiotics. Compared to grain-fed meat, grass-fed is higher in vitamins A, E, and other antioxidants. Without further ado, here are the best lean meats for weight loss:
Skinless chicken breast is the ultimate go-for for those who want to drop a couple of sizes. Beware that thighs contain slightly more fat.
2. Grass-fed beef
Sirloin steak contains high-quality proteins and essential amino acids and is one of the leanest cuts of all beef cuts. Others include top round, loin, brisket flat-half, and flank steak.
3. White-fleshed fish
White-fleshed fish is rich in omega-3 and lean proteins. Make sure to load up on such as tilapia, cod, plaice, pollock, haddock, flounder, and halibut.
4. Pork tenderloin
A 2006 study showed that pork tenderloin has slightly less fat than skinless chicken breast, and another study in 2012 showed that a diet rich in fresh lean pork leads to weight loss without a reduction in muscle mass.
5. Fatty fish
Salmon, sardines, trout, mackerel, and herring, provides you with iodine. This element is essential for thyroid health and optimum metabolism. Fatty fish is also loaded with omega-3. This fatty acid helps reduce inflammation which is associated with metabolic syndrome and obesity.
Tuna is low in fats/calories but high in protein. Grilled tuna steak is your best bet!
Bison is naturally grass-fed and contains significantly fewer calories and less fat than red meat. It also offers you plenty of B-12 and has a less inflammatory fat profile.
How Can Consumption Of Lean Meats Benefit Your Health?
If your goal is weight loss, there’s no need to give up meat. On the contrary, consuming lean meats for weight loss in reasonable quantities might fast-track the results. Lean meats:
- Are protein-rich and low in calories
- Digest faster than most foods
- Contain metabolism-boosting selenium and choline
- Lean red meats are packed with zinc, iron, and B12
What Can Happen To Your Body If You Eat Too Much Meat?
Everything is good in moderation, so no matter how big of a meat fan you are, you should always watch your portions. If you don’t, these are the things you might suffer from:
- Higher chance of bacterial infections
- Salmonella bacteria can cause food poisoning
- Increased chances of gout in susceptible individuals due to some levels of purines
- Higher risk of type 2 diabetes mellitus and coronary heart disease
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How Much Protein To Lose Weight?
Protein should make up 10-35% of your daily caloric intake, however, the number may vary depending on your level of physical activity. If you have a moderate-intensity workout daily, your intake should be between half and ¾ of a gram of protein per pound of body weight.
Does Protein Make You Fat?
If overconsumed, protein is stored as fat and can lead to weight gain.
Lean Meats For Weight Loss Recipe
An All-Time Favorite Honey Garlic Chicken Stir Fry
1/4 cup chicken broth
2 tablespoons soy sauce
1 tablespoon honey
2 cloves garlic, minced
1 teaspoon sesame oil
1 teaspoon cornstarch
3 1/2 tablespoon vegetable oil, divided
2 cloves garlic, thinly sliced
1 1/2 pounds chicken breast, cut crosswise into 1-inch strips
Salt to taste
1 broccoli crown
1 red bell pepper
- Run all the veggies under water. Dry them with a paper towel.
- Deseed the bell pepper and cut it into strips or chunks.
- Cut the broccoli crown into tiny florets.
- Slice up the zucchini into half moons.
- Run the chicken breast under water and dry it then cut into strips.
- Put a large skillet on the stove. Medium heat is enough. Add a splash of oil and minced garlic (2 cloves). Once hot, add in the chicken strips. Let them sear.
- Take the chicken out. Toss the veggies into the same skillet and cook until tender.
- Add the chicken back, pour in the sauce. Cook until fragrant.
- Server over cooked noodles. Enjoy!