The meats you choose to eat could have a big impact on your waistline. Some meats are higher in fat and calories than others and it may contribute to weight gain.
If you’re trying to lose weight, it’s important to choose healthy meats that would help you reach your goals.
There are a variety of healthy meats to choose from, including lean beef, chicken, turkey, and fish.
Each of these meats has different benefits and could help you in your weight loss journey. In this article, we’ll go into greater detail about it.
We’ll also provide some specific recommendations for healthy meats that are perfect for weight loss.
Best Healthy Meats For Weight Loss
If you’re looking to lose weight, you might be wondering what types of meat are best for you. After all, not all meats are created equal and some could be higher in calories and fat than others.
Here are a few of the best healthy meats for weight loss:
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Skinless Chicken Breast
Chicken breast is a lean protein that may help you feel fuller and longer and promote weight loss.
However, it’s important to note that not all chicken breast is created equal.
Some chicken breasts may[1] be higher in fat and calories than others, so it’s important to choose the right type of chicken breast if you’re trying to lose weight.
When selecting skinless chicken breast for weight loss, look for free-range, hormone-free, and antibiotic-free chicken breast.
These chicken breasts would be lower in fat and calories and they could be more likely to promote weight loss.
You could also look for chicken breast that has been trimmed of all visible fat. This could help you reduce your calorie intake and lose weight more effectively.
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Grass-Fed Beef
Many people think that to lose weight, they need to avoid all red meat. However, this is not necessarily true.
Grass-fed beef could[2] be a great addition to a weight loss diet. Compared to cattle that have been fed grains, grass-fed beef has fewer calories and fat.
Additionally, grass-fed beef contains higher levels of CLA, a fatty acid that has been shown to help reduce[3] body fat.
It is a good source of protein, which may help you feel fuller longer. So if you’re looking to lose weight, grass-fed beef may be a good option for you.
Just be sure to choose lean cuts of beef and cook it in a healthy way to get the most benefit.
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Salmon
Salmon meat is not only delicious, but it is also beneficial for those looking to lose weight.
Salmon is rich in protein and omega-3 fatty acids, both of which are essential for weight loss.
Salmon is also low in calories and fat, making it a great option for those on a weight loss journey.
If you are looking to include salmon in your weight loss plan, there are a few things to keep in mind.
As much as you could[4] choose salmon that has been fished in the wild. Farmed salmon may be cheaper, but it is not as nutritious.
Second, cook salmon using healthy methods such as baking, grilling, or steaming. Prevent adding extra calories and fat to your diet by avoiding techniques like frying.
Including salmon in your diet is a great way to help you reach your weight loss goals.
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Canned Light Tuna
Canned light tuna is often lauded as a healthy food for weight loss. It is low in calories and fat, and high in protein – all great qualities for those looking to shed a few pounds.
But does canned light tuna live up to the hype? People who ate canned light tuna lost more weight than those who didn’t eat fish at all.
The tuna group also had a higher rate of weight loss than the control group.
So, if you’re looking for a healthy and affordable way to lose weight, canned light tuna may[5] be a good option for you.
Just be sure to eat it in moderation and pair it with other healthy foods for the best results.
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Turkey
Turkey is a popular food for weight loss because it is high in protein and low in fat. It is also a good source of nutrients like zinc and iron.
When you cook turkey, the fat drips off, so you are left with leaner meat. Turkey is also easy to cook and could[6] be made into various healthy meals.
If you are trying to lose weight, you should consider adding turkey to your diet. It is a nutritious food that may help you reach your weight loss goals.
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Venison
You may want to consider adding venison to your diet. Venison is lean meat that is low in calories and fat.
Furthermore, it has plenty of protein, which helps keep you feeling fuller for longer. Additionally, venison is high in iron and other essential nutrients.
If you are thinking about adding venison to your diet, be sure to talk to your doctor or a registered dietitian first.
They could[7] help you determine how much venison you should eat and how it could fit into your overall weight loss plan.
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Bison
Bison meat is very lean, with less fat and cholesterol than beef, pork, or lamb. Iron, protein, and other minerals are also abundant in it.
For these reasons, bison meat has been touted as a weight-loss-friendly food.
In addition, bison are grass-fed animals, so their meat is also higher in omega-3 fatty acids than[8] grain-fed red meats.
If you’re looking to lose weight or improve your overall health, bison meat is a great option to consider.
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Pork Tenderloin
Pork tenderloin is a lean, flavorful cut of meat that could be a great addition to your weight loss diet.
This type of pork is lower in calories and fat than other cuts of pork, making it a good option for those looking to lose weight.
In addition to being a leaner option, pork tenderloin is also a good source of protein and other nutrients that are important for weight loss.
Protein helps to promote fullness and could[9] help you stick to your diet, while other nutrients like iron and zinc help boost your metabolism.
If you’re looking to add pork tenderloin to your weight loss diet, be sure to choose a leaner cut and cook it healthily. grilled, baked, or roasted.
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Ostrich
A 100-gram serving of ostrich meat contains 2.3 grams of fat – less than half the amount of fat found in a similar serving of chicken meat.
Ostrich meat is also very lean, with only about 2% of its total weight made up of fat. In addition, ostrich meat is a good source of protein and iron.
Ostrich meat may[10] be preferred if you are looking for a leaner alternative to other meats.
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Pheasant
Pheasant is a great source of protein and low in calories, making it an excellent choice for weight loss.
This bird is also a good source of B vitamins and iron, which are essential for metabolism and energy production.
Additionally, pheasant is a lean protein that could help you feel fuller and longer and help reduce cravings.
How To Incorporate Healthy Meats In Your Diet?
You could accomplish this in several different ways. You may cook healthy meats in a variety of ways, such as grilling, baking, or stir-frying.
You could also add healthy meats to salads, soups, and other dishes. And you could even find healthy meats that are already cooked and ready to eat.
If you’re looking for ways to incorporate healthy meats into your diet, there are a few different options available to you.
With a little effort, you could easily add healthy meats to your meals and enjoy all the benefits they have to offer.
Benefits Of Eating Healthy Meat
There are many benefits to eating healthy meats. Meats are a good source of protein, essential for the body to build and repair tissues.
They also contain essential nutrients like iron, zinc, and vitamin B12. Eating healthy meats could[11] help improve your overall health and well-being.
A diet high in healthy meats could help you feel full and satisfied, so you are less likely to overeat.
Meats are also a great source of energy, so they may help you stay active and lose weight. In general, healthy meats are a great addition to any diet.
Final Remark
Healthy meats are a great way to lose weight. They are lean and packed with protein, which helps to keep you feeling full and satisfied.
They are also low in calories and fat, making them an ideal choice for those looking to shed a few extra pounds.
These healthy meats would not only ensure weight loss but could also provide you with all the other essential nutrients for overall better functioning of your body.
Reference/Sources
- Santiago Navas-Carretero, Marta Cuervo, Itziar Abete Frequent consumption of selenium-enriched chicken meat by adults causes weight loss and maintains their antioxidant status Available from: https://pubmed.ncbi.nlm.nih.gov/20809267/
- Frederick D. Provenza,Scott L. Kronberg,and Pablo Gregorini Is Grassfed Meat and Dairy Better for Human and Environmental Health? Front Nutr. 2019; 6: 26.Published online 2019 Mar 19. doi: 10.3389/fnut.2019.00026
- Tatiana Ederich Lehnen, Marcondes Ramos da Silva, Augusto Camacho, et al. A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism J Int Soc Sports Nutr. 2015; 12: 36.Published online 2015 Sep 17. doi: 10.1186/s12970-015-0097-4
- Christine Tørris,Milada Cvancarova Småstuen,and Marianne Molin Nutrients in Fish and Possible Associations with Cardiovascular Disease Risk Factors in Metabolic Syndrome Nutrients. 2018 Jul; 10(7): 952.Published online 2018 Jul 23. doi: 10.3390/nu10070952
- Asim Maqbool,Birgitta Strandvik,and Virginia A. Stallings The skinny on tuna fat: health implications Public Health Nutr. 2011 Nov; 14(11): 2049–2054.Published online 2011 Feb 16. doi: 10.1017/S1368980010003757
- Franca Marangoni, Giovanni Corsello, Claudio Cricelli, et al. Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document Food Nutr Res. 2015; 59: 10.3402/fnr.v59.27606.Published online 2015 Jun 9. doi: 10.3402/fnr.v59.27606
- Kwan Woo Kim, Hyung Soo Park, Sung Soo Lee et al. Effects of Different Feeding Regimes on Deer Meat (Venison) Quality Following Chilled Storage Condition Korean J Food Sci Anim Resour. 2017; 37(4): 511–517.Published online 2017 Aug 31. doi: 10.5851/kosfa.2017.37.4.511
- John McDaniel, Wayne Askew, Danielle Bennett Bison Meat has a Lower Atherogenic Risk than Beef in Healthy Men Nutr Res. 2013 Apr; 33(4): 293–302.Published online 2013 Mar 6. doi: 10.1016/j.nutres.2013.01.007
- Karen J. Murphy, Rebecca L. Thomson, Alison M. Coates, et al. Effects of Eating Fresh Lean Pork on Cardiometabolic Health Parameters Nutrients. 2012 Jul; 4(7): 711–723.Published online 2012 Jul 5. doi: 10.3390/nu4070711
- Marco Cullere, Enrico Novelli, Antonella Dalle Zotte Fat Inclusion Level, NaCl Content and LAB Starter Cultures in the Manufacturing of Italian-Type Ostrich Salami: Weight Loss and Nutritional Traits Available From :https://pubmed.ncbi.nlm.nih.gov/32290184/
- David M Klurfeld What is the role of meat in a healthy diet? Anim Front. 2018 Jul; 8(3): 5–10.
Published online 2018 Jul 7. doi: 10.1093/af/vfy009
- About the Author
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.