Best Meats for Weight Loss in 2023

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If you ever read anything about meat, you probably got confused quickly. Is it healthy or is it bad? If I want to lose weight, should I stick to white meat or can I involve dark or even red meat too? Those are the most common questions, when it comes to meat consumption and healthy options linked to weight loss and meat.  You probably wouldn’t believe me if I told you that even bacon will help you achieve your goal, lose some extra pounds and keep your brain sharp. Through this article you will found out everything you need to know about meat and how it will help you during your journey of weight loss.

The most widely used classification of meat

First of all, you need to know that dark and red meat has been unfairly demonized.  The classification of meat is mostly based on amount of fat in it. Some examples of red meat include beef, veal, lamb, sheep, pork, and venison meat.  Dark meat mostly presents poultry drumsticks and wings, since it contains less fats comparing to red ones, and white meat has extremely low percentage of fats. White meat includes chicken, turkey, goose breasts and rabbit meat. When it comes to fish, well, many religions don’t consider it a meat, as it belongs to cold blooded spices. But since fish is a good source of omega-3 fatty acids, vitamin D, thiamine, selenium, and iodine, you should include it in your diet at least twice a week, regardless of whether it ranks as meat or not. So let’s go back to meat.

Everything you need to know about “white” and “dark” meat

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Poultry consumption is popular worldwide in many diets, especially the white part in form of fillets. So why do we believe that white meat is nutritionally superior to other kinds of meat? Probably, because white meat contains less saturated fats, and we all grew up with the belief that saturated fats are linked to many heart diseases. But, there is no scientifically evidence that directly linkes saturated fat to heart diseases.

The best way of preparing white meat is cooking or grilling. Don’t use breaded or fried variants if your goal is to lose some pounds. White meat as a part of a salad is a perfect choice for lunch or dinner. Just keep in mind that the salad dressing is what makes the difference between low or high amounts of calories in your meal. Avoid mayonnaise, instead use olive oil, lemon juice and a bit of nuts or seeds and some spices you like. Dark poultry meat contains a bit more saturated fats and these extra fats are what gives it its juicy texture and in the same time provides longer feeling of satiety. So, if you are on any restrictive diet, it would be good if you included dark meat too, since you will probably consume fewer calories during the rest of the day. Dark meat is loaded with more nutrients such as zinc, iron and vitamin B12, while white meat is essentially made out of proteins. If you are still afraid of saturated fats, just remove the skin from your roasted drumstick and enjoy in the rest of its flavor.

Everything you need to know about red meat

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You’re probably wondering, is it safe to involve red meat into our diets? Even the World Health Organization categorizes red meat as a carcinogen. Those claims are based mainly on data from epidemiological studies, but no other research can confirm or deny this opinion. Personally, I think what people eat with red meat is the most important thing, when it comes to the link of higher risks of some diseases. Don’t forget that the way of cooking meat determines how healthy or harmful it can impact on our overall health status.

In fact, red meat can be freely incorporated in your diet for thinner waistline, if you use lean cut red meat. Lean red meat contains just a bit more saturated fats than a similar-sized skinless chicken breast. Red meat is nutritionally more valued, since it contains a protein called myoglobin, which gives meat this darker red color. Its primary function is to store oxygen in muscle cells, so that they function efficiently. Another good thing is that eating red meat may keep your muscles away from painful sensation.  I need to say that poultry also contains this protein, but in a much lesser quantity in comparison to red meat.

Why should we eat meat during weight loss?

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I am pretty sure that most of us aren’t happy when we have to keeping any restrictive kind of diet. Good news is that meat, especially red meat contains high amounts of vitamin B12, which plays a big role against depression. Red meat contains a much higher amount of vitamin B12, compared to white meat.

I need to emphases some things when it comes to pork meat, since most of us avoid this kind of meat during any restrictive kind of a diet. When it comes to pork meat and weight loss, it contains high amount of selenium, an essential mineral that plays a crucial role in proper thyroid functioning ,thus influences on speed of the metabolism. To avoid hormonal misbalance and speed up your metabolism, you should involve lean pork meat at least once a week. When it comes to preparation, give advantage to steamed, baked or cooked forms of meat. Avoid fried and heavily grilled meats – blackened or burnt. You should always cook meat on at least 163°F (71°C). This way you can be certain that any parasites that can be present in meat will be killed.

What should you know about processed meat products?

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Keep in mind that processed meats such as salted and cured meat, ham, cured bacon, sausages or hot dogs, can be classified as carcinogens, since they contain many added substances, such as salt, nitrates, and nitrites, with the aim to taste better and last longer. Many studies show that people who eat processed meat are more likely to get ill from many chronic diseases, but till today no one proved that the processed meat causes these diseases. By my opinion the main culprit for this is a general unhealthy way of living.

When it comes to bacon, use uncured bacon since it’s made without added or artificial nitrates and nitrites. Even thought it doesn’t contain a lot of good nutrients, it contains an essential nutrient known as choline, which is needed for our brain health. Since bacon has a specific flavor, even smaller amounts of it will change the taste of any meal. Good way to incorporate bacon in your diet is to use some crisp crumbled bacon over your salad and you won’t feel hunger for a longer time. As a part of overall healthy diet, eating bacon should be practiced in moderation, like with all others good things. I must say that bacon doesn’t contain more harmful substances than any other processed food.

So, Best Meats for Weight Loss?

1. Rabbit meat

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One of the healthiest meats is rabbit meat both for its low-fat content, as well as being very nutritious and balanced. This type of white meat should not lack in a balanced diet or whose purpose is weight loss. In addition to having only 2.32 grams of fat, it has high protein content and essential micronutrients such as iron, selenium, or vitamins B12, B6, and B3. Without forgetting, for compensation of the lovers of the stoves, its great gastronomic versatility, because it allows endless combinations. Rabbit with garlic or rice is the most popular variant of the national recipe.

2. Veal

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Although veal is meat with more fat and somewhat less digestive than a rabbit, some cuts have less fat, are more tender and softer in taste. Also, veal is a source of protein and minerals such as iron, magnesium, or zinc. The best and smoothest variety is white veal meat since it is the most tender, with less fat and more comfortable to digest.

3. Chicken

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Chicken meat is also low in fat and very nutritious, in addition to being able to cook in multiple ways and be very digestive. Chicken breast is one of the widely recommended types of meat because of its high protein and low-fat content. The rest of the chicken parts are equally suitable for weight loss; it is advisable to opt for quality chicken meat such as chicken. It is better to choose to eat skinless chicken since it has more fat.

4. Turkey

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The consumption of turkey has become more popular, and nowadays, it is easy to find it in all butcher shops. Turkey meat is also low in fat and calories, being also very nutritious. In its composition, potassium, zinc, magnesium stand out, being also very rich in folic acid. Turkey meat contains only 2.2% fat in its form.

It is an indispensable part, together with the rabbit and the chicken, of the meat triad that sustains any healthy menu. And it is not surprising, because it is one of the leanest meats on the market and only contains 2.2% fat in its composition. Most are concentrated, as in the case of chicken, in visible areas and on the skin. Therefore, it is hypocaloric, and its contribution is 161 kcal per 150 grams, according to Fedecarne. To these properties must be added its high protein content -21.9 grams of every 100- and its discrete sodium intake.

5. Game meat

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According to FAO, the flesh of animals that live in freedom – rye, roe deer or deer – is characterized by its low-fat content and its significant biological contribution, since wild animals feed exclusively on the surrounding plant resources. The protein levels are similar to those of the rest of the meats and, according to this organism, they have an enormous contribution of vitamin A. UK law defines game meat as following: black grouse,

red grouse, ptarmigan, grey partridge (and red-legged partridge).

6. Other lean meats

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Beef, sirloin, and loin parts provide little fat. In general, red meat tends to be related to higher fat content, responsible for the taste and juiciness of the pieces – but also cholesterol and calories. However, within this meat group, some cuts are considered white, low in fat, and, therefore, more beneficial. For example, in beef, sirloin or low and high loin parts are the ones with the least amount of fat; in pork, sirloin or loin cuts; and in the lamb, the leg. Likewise, you should pay special attention to how these types of products are cooked. It will be of little use to choose lighter meat if its preparation is later neglected. It is advisable to select processing techniques that do not involve the addition of more fats such as the oven, the iron, or the grill. In this way, to create a dish that is low in calories and not gain weight, it is best to confine the sauces. Combine them with vegetables, batter, or the pancakes, preferably.

Specific diets eliminate the consumption of all types of meat, but the truth is that it does not have to hinder our weight loss process. If you notice that meat does not give you proper digestion, then you should go to a specialist doctor to advise you what to do about maintaining, reducing or eliminating the consumption of meat in your usual diet.

Also, keep in mind that in the slimming diets, vegetables and fruits should always take center stage, with meat and fish assuming a smaller percentage in the daily diet.

How to select the healthiest meats for your diet

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In addition to forgetting the myth that white meat is better than red meat, we must take into account the following useful information to be able to choose the best meats to be fit:

Processed meats have more saturated fat, more calories, and sodium, and may contain trans fat as well as dangerous additives if consumed in excess, as shown in Vitónica.

To take care of cardiovascular health, the experts recommend eating red meat 3 or 4 times a week, in amounts of 100 to 125 grams.

White meats have fewer purines, so they may be highly recommended if we have high uric acid in the blood and risk of gout.

Proteins provide satiety and delay in the digestive process, so they are great allies when losing weight. Meats with more protein are turkey breast, tuna, chicken breast, or lean cuts of veal.

Omega 3 helps increase muscle mass, take care of the skin, brain function and feel better and is found mostly in fatty fish meats such as horse mackerel, mackerel, tuna, salmon, sardines, and the like.

These useful data can help us choose the best meats when we seek to take care of health, prevent or treat diseases, and at the same time, be fit, and feel good.

Proper distribution of meats during the week

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Although it is not essential to eat meat daily, if you are a lover of these foods, we suggest you take into account the data given above and, as a result, make a proper distribution of meats during the week.

For example, you can combine lean beef, chicken breast, turkey breast, fatty fish, and lean pork throughout the week. That way, you will have the intake of different nutrients, without adding many calories, sodium, or bad fats that harm not only the health but also the aesthetics of our body.

An excellent example of weekly meat distribution would be:

Monday: lean beef

Tuesday: fatty fish (tuna, mackerel, salmon, horse mackerel, sardines, cod)

Wednesday: lean pork

Thursday: chicken breast

Friday: lean beef

Saturday: turkey breast

Sunday: fatty fish

Bottom line

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Keep in mind that meat doesn’t contain any carbs. It’s based on proteins, fats and nutrients such as vitamins and minerals. To get plenty of proteins with less fats, choose fillets, sirloin steaks, or other extra-lean cuts. Tenderloin is one of the leanest cuts of pork available. The way of preparation makes the biggest difference if something will be a healthy or unhealthy part of your diet. Don’t forget to limit your portion to the size of your palm. Instead of avoiding meat, give preference to meat that isn’t processed and you won’t make any mistakes.