Beef, pork, poultry and fish can all fit into a healthy weight-loss plan. But the best meats for weight loss are usually the leaner cuts.
Lean meats are best for weight loss because theyre rich in protein while generally low in fat. Your weight-loss efforts will benefit from the protein, because the nutrient can help keep you fuller faster and for longer.
If you choose fish, especially salmon, tuna, sardines and mackerel, the omega-3 fatty acids may also help reduce abdominal fat.
When youre cooking, youll want to be mindful of fat (including oil and butter) youre using. There are other preparation tips — like fat trimming and draining — that can help cut the fat even further.
Turkey has gained a reputation as a healthy, lean protein source but is it really an effective food for weight loss? As with most nutrition topics the answer is nuanced. While turkey does have some advantageous properties, its overall impact on your diet and weight depends on a few key factors.
How Turkey Can Support Weight Loss
There are a few reasons why turkey may be beneficial if you’re trying to drop pounds:
-
High in protein, lower in fat – Compared to red meats like beef and lamb, turkey is significantly lower in saturated fat and overall calories. A 3 ounce serving of skinless, roasted turkey breast has around 120 calories and 25 grams of protein with almost no saturated fat. The protein keeps you feeling fuller for longer while the low calorie and fat content makes it easy to create lower calorie dishes.
-
Versatile and easy to cook – Ground turkey can seamlessly replace beef or pork in recipes for burgers, meatballs, tacos, chili, etc. Its milder taste allows you to season and flavor it however you want. Turkey breast cutlets, tenders, and other cuts make simple, fast weeknight meals.
-
Nutrient-rich – Turkey provides a range of important micronutrients including selenium, zinc, phosphorus, potassium, and B vitamins Getting a variety of vitamins and minerals supports overall health and a well-functioning metabolism.
-
Thermic effect – Like all protein-containing foods, turkey requires more energy for your body to break down and digest. This thermic effect means you burn slightly more calories processing turkey compared to fats or carbs.
How Turkey Can Hinder Weight Loss
However, there are a few potential downsides of turkey regarding fat loss:
-
Easy to overeat – While turkey is lean, it is not a zero calorie food. It still contains a significant amount of calories and protein. It’s important to control portion sizes, otherwise the calories can quickly add up, especially if you eat turkey with high calorie sides or condiments.
-
Higher sodium options – Pre-packed sliced turkey and turkey cold cuts tend to be quite high in sodium. The WHO recommends limiting sodium to 2000 mg per day but just 2 slices of deli turkey can provide half that amount. Excess sodium causes water retention which shows up on the scale.
-
Nitrates/nitrites – These preservatives are commonly found in processed turkey products like sausages and deli meats. Some studies link nitrite consumption to insulin resistance which can negatively impact weight loss.
-
Can still be high fat – Ground turkey is often assumed as a healthy swap for beef but depending on the fat percentage (93/7, 85/15 etc), it may still be high in saturated fat and calories. Check labels and look for 90% lean or higher.
Tips for Choosing and Cooking Turkey
To maximize the weight loss potential of turkey, keep these tips in mind:
-
Opt for leaner cuts like breast, tenderloins or 93%+ lean ground turkey. Go for skinless whenever possible.
-
Be mindful of portion sizes – 3 to 4 ounces of cooked turkey is plenty for a main meal.
-
Avoid pre-packaged sliced turkey products high in preservatives like nitrates.
-
Go for low or reduced sodium options to minimize water retention.
-
Turkey breasts and cutlets are quick cooking – don’t overdo it. Cook until just opaque throughout to prevent drying out.
-
For ground turkey, mix in flavor boosters like onions, peppers, spices. Cook at higher heat and don’t overcook to maintain moisture.
-
Pair turkey with lower calorie sides like veggies instead of heavy starches or creamy sauces.
The Bottom Line
Overall, turkey can absolutely be part of a healthy weight loss diet due to its high protein content and versatility. However, Nutrition is complex and there are always tradeoffs to consider with any one food. Monitor your portions, minimize processed options, and complement turkey with plenty of veggies, fiber and plant-based foods as part of an overall balanced diet and active lifestyle. With some mindfulness, turkey can help support your weight loss journey.
Healthy Meats for Weight Loss
So, what are the healthy meats for weight loss? The meat you choose for a diet should be lean, or even better, extra lean.
The USDA defines the maximum amount of total fat, saturated fat and cholesterol that meat and poultry can have to meet the criteria for lean or extra lean.
The chart below details the nutrition for several different kinds of lean meats.
Lean Meat for Weight Loss
|
Type (3-oz serving) |
Calories |
Fat |
Protein |
|---|---|---|---|
|
Roasted Turkey Breast |
125 |
1.8 g |
26 g |
|
Roasted Chicken Breast |
140 |
3 g |
26 g |
|
Ground Beef Patty (93% lean) |
164 |
7.6 g |
22 g |
|
Lean Pork Tenderloin |
171 |
6.9 g |
25 g |
|
Wild Atlantic Salmon |
155 |
6.9 g |
22 g |
Drain Ground Meat
Put ground meat in a strainer of colander after you cook it to drain the fat. You might also blot the meat with a paper towel to remove excess moisture and fat, per the Mayo Clinic.
7 Health Benefits Of Eating Turkey
FAQ
Can I eat turkey when losing weight?
Yes, a turkey sandwich can be part of a healthy weight loss diet. Turkey is a lean source of protein, which can help keep you full. To make it healthier, choose whole grain bread, load it with vegetables, and be mindful of condiments. Balancing po…
Which meat is the best for weight loss?
Metabolism-Boosting Powers: Chicken, turkey and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich …
Is turkey better than chicken for weight loss?
Compared to chicken breast, skinless turkey breast has less fat and fewer calories. This might play a big role for people who are watching their caloric intake. Turkey is the winner in terms of certain vitamins and minerals.
Is it OK to eat turkey on a diet?
Turkey is healthy white meat overall, but all meats contain fat. One 3-ounce serving of turkey contains one gram of saturated fat. That’s 5% of your recommended daily intake. To keep your fat intake from turkey at manageable levels, limit your portion size to the recommended single serving.
Is Turkey good for weight loss?
Some people may wonder if turkey is good for weight loss. When compared with other meats, this bird may be one of the better options. Including turkey in your weight-loss diet in place of other foods can prove beneficial, especially if you’re getting rid of a fattier meat in favor of turkey.
Why should you eat turkey on Thanksgiving?
Hence, consume it and embrace a healthy body. Turkey a special feature in America Thanksgiving comes with amazing health benefits that includes strengthening immune system, boosting metabolism, maintaining psychological health, supporting weight loss, promoting cardiovascular health, a good source of protein, supporting teeth and bones health.
Why is turkey meat so good?
That is because its meat is a powerhouse of nutrients like riboflavin, thiamin, vitamin B and C, phosphorus, protein, potassium, etc. Plus, turkey meat has no fat content.
Is Turkey a good meat to eat?
It is a powerhouse of many nutrients and contains minimum fat and cholesterol content than other meats such as beef, pork, and chicken. You can incorporate turkey into your diet in various ways such as adding grilled leg and chest pieces of the turkey, boneless meat into your salads and sandwiches.
Should you eat a turkey burger on a weight-loss diet?
Including turkey in your weight-loss diet in place of other foods can prove beneficial, especially if you’re getting rid of a fattier meat in favor of turkey. Consider grilling a turkey burger instead of a hamburger, says New York-based dietitian Kara Ellis.
Is Turkey good for You?
Turkey isn’t only a festive meal of holiday season, but it can benefit your overall well-being throughout the year. It is a powerhouse of many nutrients and contains minimum fat and cholesterol content than other meats such as beef, pork, and chicken.