Many people often believe that they should avoid meat when trying to lose weight. However, this is a misconception!
Top 5 Types of Meat That Won’t Cause Weight Gain and Can Aid in Weight Loss
The reason many people trying to lose weight eliminate meat from their daily diet is the belief that meat is high in protein and calories. However, nutrition experts argue that eating meat correctly does not contribute to weight gain and can even assist in weight loss.
Furthermore, avoiding meat for an extended period can negatively impact health, leading to nutrient deficiencies, weakened immunity, accelerated aging, increased anemia risk, and hormonal disorders.
The key to eating meat for weight loss is to choose the right types and consume them appropriately to maintain health while effectively managing body shape.
1. Rabbit Meat
Rabbit meat is high in protein, has a high nutritional value, and is low in fat.
Few people know that rabbit meat not only does not cause weight gain but is also beneficial for health and can significantly support weight loss. It is even considered the best type of meat for those looking to lose weight.
Rabbit meat is rich in protein, with over 21.5g of protein per 100g. Meanwhile, it contains very little fat: only 0.4g of fat per 100g of meat. This type of meat is also high in lecithin and low in cholesterol (only 83mg per 100g of meat).
Due to its high protein content and low fat, rabbit meat helps keep you feeling full longer, thus preventing snacking and reducing the total food intake during weight loss.
2. Salmon
In 120g of salmon, there are only 168 calories and 4g of omega-3 fat but contains up to 28g of protein.
Salmon is packed with nutrients such as protein, niacin, vitamin B2, selenium, and many other elements like phosphorus, omega-3, and collagen. In just 120g, salmon has 168 calories and 4g of omega-3 fat while providing 28g of protein. With these nutritional components, salmon naturally ranks among the top meats for effective weight loss while being nutrient-rich.
Additionally, omega-3 fatty acids help lower cholesterol and triglycerides in the blood. Not only does it support weight loss, but it also reduces the risk of cardiovascular diseases and significantly boosts immunity. Besides salmon, those looking to lose weight can also opt for other lean fish rich in omega-3, such as tuna, cod, and sardines.
3. Lean Beef
Beef is a high-quality protein source that helps build muscle and is low in fat, making it a favorite in diets or when trying to lose weight.
According to nutrition experts, lean beef is second only to rabbit meat in nutritional value. Every 100g of lean beef contains over 20g of protein. The protein in beef is rich in essential amino acids and is low in fat and cholesterol, making it particularly suitable for those who are obese, have hypertension, atherosclerosis, coronary artery disease, or diabetes. Beef also helps combat oxidative stress when exercising intensely, maximizing its benefits when combined with dieting and physical activity for weight loss.
Of course, lean beef does have some downsides, such as containing saturated fat. Therefore, choosing the right cuts and portion sizes when trying to lose weight is crucial. It’s best to opt for tenderloin and lean steak, as these are the leanest cuts of beef. Additionally, since beef is red meat, it should not be consumed in excess to avoid increasing health risks, including cancer.
4. Chicken Breast
It is important to remember that not all parts of the chicken are suitable for weight loss. Chicken breast is considered the best part to ensure a healthy and aesthetically pleasing diet while losing weight. It is consistently recommended by nutritionists in various diet plans because it provides all the necessary nutrients while being low in fat.
Chicken breast is high in protein content.
Moreover, studies have shown that regularly including chicken breast in meals accelerates the metabolism of concentrated fat and burns excess fat from adipose tissue. Chicken breast is also high in protein, and the protein metabolism process consumes a significant amount of time. Therefore, this dish helps keep you full for a longer period and prevents mid-meal hunger.
5. Pork Tenderloin
If you want to eat pork while losing weight, it is best to stick to lean cuts, particularly pork tenderloin.
In 100g of pork tenderloin, there are about 242 calories, so it won’t lead to weight gain or fat accumulation that causes obesity. Additionally, the fat content in pork tenderloin can change during cooking. When cooked, the fat in pork tenderloin significantly reduces due to the effects of heat. Thus, adding pork tenderloin to your weight loss diet is highly recommended. However, it is advisable to prioritize boiled, steamed, or slow-cooked dishes with minimal oil for the best weight loss results.
