Protein plays an important role in weight loss and meat is one of the primary sources. Lately the "Dukan Diet" approach, which recommends "eating meat to lose weight" has involved the whole planet, and there are rumors that Kate Middleton also used this method to lose weight for her wedding day (Buckingham Palace however denies this fact). However, Carole, Kate's mom told a reporter that she used the Dukan diet to lose weight and the results were seen on April 29, 2011 - on Kate and William's wedding day. Even if you can't stick to a plan like the Dukan diet, simply following a meat-centric diet can help you lose weight.
Steps
Step 1. Choose lean cuts of meat
Keep cholesterol in check by selecting non-fat meats such as:
- Fish - an excellent source of protein and low in fat. Fish such as salmon, although it has a higher fat content, contains omega 3 fatty acids, which help with heart health.
- Poultry and White Meat: Red meat has a higher fat content. Don't forget to take off the skin, which is full of saturated fat.
- Pork fillet: this white meat now has 30% less fat than what was served 20 years ago.
- Lean Beef: Believe it or not, it only has an extra ounce of saturated fat than a skinless chicken breast. In addition, lean beef is rich in zinc, iron and vitamin B12.
Step 2. Choose organic meat if you can
Organic products, in general, are more expensive, but they also provide numerous benefits, including no added hormones and additives, which are instead pumped into non-organic meat. Organic also contains more conjugated linoleic acid, which can reduce LDL levels and prevent some cancers. Also, thanks to the way cows are fed in an organic environment, meat has less risk of having E.coli. Verify that the product has the Bio certification of approval, which means that the animal was fed 100% organic products and that it was free-range. Free range means that the animal was not limited to the internal buildings, but that it could roam freely.
Step 3. Learn about portion sizes
In order to realize the true benefits in weight loss, keep portion control, even with meat. One serving of meat is equivalent to 230 g.
Step 4. Include a portion of meat with each meal
According to nutritionists who work for the popular weight loss show, "The Biggest Loser", you should be consuming three servings of protein a day. For example, you could have turkey with bacon and eggs for breakfast; for lunch you could opt for a Caesar salad with diced chicken; and dinner could be a 230g serving of salmon with steamed vegetables.
Step 5. Make sure you handle the meat safely before cooking
Always keep it in the refrigerator, never leave it on the kitchen counter for an extended time. Chicken should always be cleaned by holding it under cold running water and blotting it dry. Once the meat is cut, use antibacterial soap to clean not only the worktop, but also anything else that came into contact with the meat during preparation (such as the sink, knives, etc.). Also, wash your hands with antibacterial soap and water after making it.
Step 6. Cook the meat without any additional oils and sauces
To keep the caloric intake to a minimum, lightly brush the meat with half a teaspoon of olive oil, add a pinch of salt and pepper and then grill. Avoid charring meat, as studies have shown that consuming charred or burnt meat can be carcinogenic. If you don't have access to a grill, prepare it the same way, but roast it in the oven at 375 degrees. For fish such as tuna, it is sufficient for it to be seared on the hob for 1-2 minutes on each side.
Step 7. Avoid drowning meat in condiments or sauces after cooking
Even if you love ketchup or barbecue sauce on your turkey burger, they both contain a lot of sugar, which can counter your weight loss goals. Instead, look for alternatives that are low in sugar and calories, such as mustard or oil and vinegar. Plus, if you choose lean cuts of prime meat, the flavor should speak for itself.
Advice
- Pair any meat dish with vegetables for a balanced meal. For example, try a lean cut of steak with roasted sweet potatoes for dinner, or a spinach and grilled shrimp salad for lunch.
- Don't forget to include whole carbohydrates in your diet. They are not the devil, and they can help you lose weight. Healthy carbohydrates include vegetables, wholemeal pasta, rice, and beans. By incorporating one or two servings of carbohydrates into your meals or snacks every day, you can stay mentally strong and physically active.
- To get the most out of protein, experts say you should eat between 0.8 and 1.1 grams of protein per pound of body weight. According to Donald Layman, professor emeritus of nutrition at the University of Illinois, try to include at least 30 grams of protein during breakfast if possible.
Warnings
- Check with your doctor before starting a meat-based diet. While you should only consume lean cuts of meat, get your cholesterol levels and blood pressure checked by a doctor. In some cases, even eating lean meat can be dangerous.
- Never consume undercooked meat, unless it is considered "sushi quality" fish. Eating raw meat can lead to life-threatening foodborne illnesses. The best way to tell if meat is fully cooked is to use a cooking thermometer, which can be purchased at any home improvement store.
