The 8 Best Meats for Weight Loss
As plant-based diets start becoming more of a focus, we must not forget the health benefits of meat. Lean meats, in particular, are exceptionally appreciated for weight loss, as they are packed with satiating, muscle-building protein while being relatively low in calories. Nonetheless, these eight best meats for weight loss are hard to meat beat!
8 Healthy Meats for Weight Loss
There is much reason why dieters go for chicken meat for weight loss, as a 3-ounce portion packs 25 grams of protein for a mere 130 calories. But while chicken may be touted as an ultimate weight loss food, pairing it with rice and broccoli may become monotonous. Offer variety in your diet by preparing these 11 different ways to cook and use chicken, including roasted, glazed, marinated, stuffed, and thrown into salads, soups, and stews. Additionally, both white and dark meats are valuable in a well-balanced diet, as they each supply protein and rich nutrients such as vitamins A, K, B6 and B12, along with folate, iron, niacin, pantothenic acid, riboflavin, phosphorus, selenium, and zinc. Ultimately, control calorie and fat content by ditching the oils and fryer, as well as peeling off the skin.
2. Grassfed Beef
Despite its unhealthful reputation, there are numerous benefits of eating red meat, including the provision of protein and iron. More specific to grassfed beef, it is leaner and lower in fat and calories compared to grainfed beef. Additionally, grassfed beef is richer in omega-3 fatty acids, a type of "good" fat considered to be heart-friendly and essential for brain function. But when choosing any sort of beef, opt for "lean," "extra lean," and any sort of "loin," such as tenderloin and sirloin, to keep the fat content minimized.
3. Ground Turkey
Ground turkey is a lean and healthy meat for weight loss, supplying 18 grams per 3-ounce serving. It is a valued alternative to ground beef and can be used in this easy jalapeno turkey burger or added to chilis, soups, and tacos. But really, all turkey is considered lean and nutritious, though be wary of packaged lunchmeats, as they are often loaded with sodium and other undesirable preservatives.
Also recognized as buffalo meat, bison is starting to frequent restaurant menus and hitting the grocery store shelves. Bison is measured as an exceptionally lean meat; so lean that it cooks quickly and becomes tough if cooked too long or at too high of a temperature. Buffalo is also traditionally raised on ranches and farms, making them a respected grassfed meat.
Often coming from deer, venison is also recognized as a healthy meat for weight loss, as it supplies 134 calories and approximately 26 grams of protein per 3-ounce serving. Venison may also have more vitamins and minerals than beef supplies, including iron, vitamin B6, niacin, and riboflavin.
6. Pork Tenderloin
While pork was previously discouraged, the "the other white meat" can be highly nourishing. Though it may not be as lean as other meat types, pork tenderloin supplies approximately 160 calories and 26 grams of protein per 3-ounces. However, it is important to beware and moderate the intake of cured variations of pork, including bacon and ham, as they contain nitrate and nitrite preservatives that have been linked to cancer.
Nutrition experts suggest swapping out red meats with fish can reduce both caloric and saturated fat content to support weight loss. In addition to supplying protein, salmon provides docosahexaenoic acid (DHA), a type of omega-3 fatty acid, critical for healthy brain and eye development, supporter of heart health, and shown to treat and manage rheumatoid arthritis, psychiatric disorders, and several other inflammatory health conditions.
8. Canned Tuna
Like salmon, canned tuna is also rich in protein and healthy fat, along with being budget-friendly and versatile. Eat tuna straight from the can, top onto sprouted crackers, prepare these easy tuna patties, or mix into a healthified tuna salad. When purchasing canned salad, look for products preserved in water rather than oils and salt water.