There is nothing better than a juicy, perfectly seasoned piece of all-white meat chicken. We love our meats, chicken, turkey, beef, BBQ, Cajun, jerk, brisket, the list goes on. Hungry yet? There has been much debate about how healthy meat is for you.
Many people have become vegan or vegetarian for health benefits. It makes you wonder if meat is healthy. A lot of people would say yes, but the reason isn’t so simple. Meat can be beneficial.
Healthy meat can even help you in your weight loss journey. MYCHN has compiled a list of the top 9 healthy meats for weight loss.
Before we list the top 9 healthy meats for weight loss, we want to answer a pressing question. Is meat healthy? Like we stated earlier, that’s a bit of a loaded question. All meats are not unhealthy. However, there are some meats you may want to avoid.
Experts say that you can have a healthy diet that includes meat. So, what types of meat should you avoid? First, you should avoid processed meats. Hamburgers, hot dogs, chicken fingers, salami, pepperoni, and others are a few examples.
These processed meats are staples in many households, especially in America. Who doesn’t love a good hot dog? You don’t have to give them up cold turkey. But, if you can’t entirely give them up, you can limit your processed meat consumption.
Eating processed meats in large amounts can lead to a higher risk of colon cancer. This is because processed meats contain large amounts of sodium and saturated fats. Getting a lot of sodium from processed meats has been linked to death from heart disease, stroke, and type 2 diabetes.
In short, meat can be healthy. This is because meat provides protein and vitamins, and minerals like B12.
“Meat can be part of a healthy diet just as much as a healthy diet can be meatless,” says Kris Sollid, RD, Senior Director, Nutrition Communications at the International Food Information Council Foundation.
Ground beef is a staple food for many people. It’s versatile, budget-friendly, and packed with protein. But is it actually a good choice if you’re trying to lose weight?
The answer is yes—lean ground beef can support weight loss when eaten in moderation and prepared healthfully. Here’s what you need to know.
Why Lean Ground Beef Supports Weight Loss
There are a few key reasons why lean ground beef can help with shedding pounds:
High in Protein
Protein is the most filling macronutrient and helps keep you satisfied between meals It also supports building and maintaining lean muscle mass, which boosts metabolism since muscle burns more calories than fat
A 3-ounce serving of 90% lean ground beef provides around 22 grams of protein for less than 150 calories. Choosing 90% lean versus 80% can save you nearly 50 calories and 4 grams of saturated fat per serving.
Versatile and Convenient
Ground beef is easy to cook and works in everything from tacos to meatballs to burger patties. Having simple, go-to recipes that you enjoy makes sticking to a diet plan easier. Ground beef cooks quickly, so it can easily be incorporated into weeknight dinners.
Nutrient-Dense
In addition to protein, lean ground beef provides key nutrients like iron, zinc, and B vitamins. Iron supports physical performance and cognitive function, while zinc boosts immunity. Getting sufficient nutrients also helps regulate appetite hormones.
Tips for Adding It to a Weight Loss Diet
To maximize the waist-trimming benefits of ground beef, keep these tips in mind:
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Watch portions. Stick to 3-4 ounces cooked per serving, about the size of a deck of cards. Spread it throughout the week rather than eating it daily.
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Go lean. Choose at least 90% lean and trim any excess fat before cooking. Drain off grease after browning.
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Flavor with plants. Bulk up dishes by adding veggies like peppers, onions, and mushrooms. Serve tacos in lettuce wraps instead of tortillas.
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Skip the salt. Flavor ground beef dishes with spices, herbs, garlic, and citrus instead of salt to avoid excess sodium.
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** Grill or bake burgers.** Skip frying and breading meats. Grilling, broiling, and baking are healthier cooking methods.
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Eat with fiber-rich foods. Pairing ground beef with whole grains, beans, veggies, or fruit boosts fiber to balance out the protein.
The Bottom Line
Lean ground beef can be part of a healthy, well-rounded weight loss diet when consumed in moderation. Stick to reasonable portions, choose the leanest option, and prepare it in a heart-healthy way. Balance out meat-centric meals with plenty of plant foods as well. This allows you to get ground beef’s protein, iron, and zinc along with fiber, antioxidants, and phytonutrients from produce, whole grains, nuts, and seeds.
What Are the Healthiest Meats for Weight Loss?
Diet experts recommend lean meats because of their lower levels of saturated fat. Some experts recommend trimming away extra fat and or skin. Healthier ways to prepare your meat include grilling, broiling, or roasting to lower the amount of saturated fat.
Now for the moment, you have been waiting for. Here are the top 9 healthy meats for weight loss.
Skinless Chicken Breast
You can get a lot of folate, iron, niacin, pantothenic acid, riboflavin, phosphorus, selenium, and zinc from skinless chicken breast. It can also be a good source of vitamins A, K, B6, and B12. In addition, skinless chicken can help you maintain a healthy weight.
Skinless chicken is also highly versatile; there are many healthy, tasty ways to prepare it. To minimize fat, you may want to consider not frying your chicken.
This one may be a bit controversial. However, there are some benefits to eating red meat. First, we want to mention that we emphasize the term “grass-fed. ” Grass-fed beef is generally considered a healthier option than grain-fed beef.
Why is this? Grass-fed beef has less total fat and fewer calories than grain-fed beef. For another thing, WebMD says that grass-fed beef has up to five times more omega-3 fatty acids than grain-fed beef.
There are also lower levels of saturated fat. This can reduce your risk of heart disease. Compared to grain-fed beef, grass-fed beef is also full of B vitamins, vitamins A, E, and other antioxidants.
Salmon is an excellent source of protein and omega-3. Omega-3s help to keep your brain and eyes healthy. Omega-3 also supports heart health, psychiatric illnesses, and other inflammatory health conditions.
The Best Protein Source for Fat Loss I Wish I Started Eating Sooner
FAQ
Is ground beef okay for weight loss?
What meat is best for losing weight?
Can I eat beef and still lose weight?
Is beef good for losing belly fat?
Is ground beef good for You?
Aside from delivering amino acids that increase satiety, speed up metabolism, and build lean muscle, ground beef contains healthy doses of iron, zinc, niacin, selenium, vitamin E, and B vitamins —nutrients that support blood formation, as well as brain and nervous system function.
Ground beef vs Ground round: Which is healthier?
Ground round is better than ground beef because of less fat content as compared to ground beef. It can be used in soups and hamburgers. Beef falls into red meats and is high in cholesterol and saturated fats which are unhealthy for heart and even for diabetic patients. Lean meats like chicken and fish which are used skinless in soups and curries are better option than red meats.
Is ground beef high in fat?
Since the content of ground beef can vary, you need to look at the fat-to-protein ratio to understand what you’re getting. Fat brings out flavor, but if you’re a big fan of meat or are following a high-protein diet, you should consume fatty meat in moderation due to its high saturated fat content.
Is ground beef bad for You?
Ground beef can be high in calories and saturated fat, and a high intake of red meat may come with health risks. Portion size and moderation are key to including it in your diet. The following ground beef nutrition information is provided by the USDA for 3 ounces (85g) of cooked ground beef (85% lean), pan-browned, with no added fat or sodium.