Red Meat Make You Fat? 5 Things You Should Know
people simply love eating red meat. Who doesn't like a nice beef
steak or beef burger on the bbq grill or a gorgeous roast beef
in the oven? It's difficult to resist these kinds of foods. But
unfortunately, according to dietitians, red meat should not be
consumed often. Red meat has gotten a bad rap due to its high
saturated fat content which can raise bad cholesterol levels(LDL),
thereby increasing the risks of coronary heart diseases, strokes,
high blood pressure, cardiovascular diseases, diabetes, gout and
what about weight gain? Does red meat make you fat? Well most
of these diseases mentioned earlier are linked with obesity
to a certain degree, so red meat can be fattening depending
on the intake. Regular red meat consumption does increase the
risks of obesity due to the high-calorie content of saturated
fats(9 calories per gram) but this does not mean you should
exclude red meat totally out of your diet. Red meat is high
in protein effective for building muscle/shedding fat and also
has zinc, iron, vitamin B12, riboflavin, selenium and other
valuable nutrients. Having it in your diet can actually aid
weight loss but you should eat it in moderation. Anything in
excess is bad. But here are 5 things you should know before
adding red meat properly in your nutrition.
the right red meat cuts
what type of red meat cuts to buy is vital if you want to consume
red meat healthily. Opt for "Select" or "Choice"
cuts over "Prime" cuts. The latter usually have 1/3
more fat. You better avoid those which have high fat marblings.
Some examples include ribeye, porterhouse, t-bone, chuck. An
8 oz ribeye has around 500 calories and 15 grams of saturated
fats. It's not really healthy. If you have to get these types
of cuts, trimming off the fat is your best bet. But favor other
cuts of red meat like tenderloin, sirloin, flank, top round,
bottom round and filet mignon. These are healthier and leaner
meat is not cheap and if you're on a budget, you can use lean
ground/minced meat. These are cheaper alternatives. You can
make a nice and healthy hamburger. Other red meat cuts you can
get apart beef are from bison, buffalo and ostrich but they
might not be readily available in grocery stores. These red
meats are very lean and recommended.
processed red meat
hams, bacons, corned beef, luncheon meats, salami and so on
should be avoided as they are high in saturated fats and sodium.
Sodium is also not good for weight loss as you'll gain water
to healthier cooking techniques
you cook your red meat is fundamental to avoid weight gain.
One method which you should avoid is deep frying as this will
make the red meat fattier. Opt for boiling, steaming, baking,
grilling, barbecuing and stir-frying instead. Don't use butter
but go for a drizzle of olive oil instead.
red meat with other nutritious foods
eat red meat alone but instead accompany it with some vegetables
like broccoli, asparagus, green beans, cauliflower, spinach.
Vegetables are always beneficial to eat with red meat or any
type of protein.
Avoiding unhealthy condiments and sauces
common for people to add fatty and sodium-rich sauces and condiments
to their red meats whether it's a steak, roast beef or hamburger.
Some examples include ketchup, barbecue sauce and mayonnaise.
You better go easy on these.
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Eating red meat should not scare you even on a weight loss diet
but moderation is key. A calorie excess is the culprit for any
overweight and obesity issue. If you eat red meat only once
or twice per week in moderate quantities, you don't need to
worry about getting fat. Privilege other proteins like fish
and chicken on other days. You need to have a balanced diet.
And always remember, no matter what you do, if you burn more
calories than you consume, you won't get fat.