Protein plays a huge role in the body as well as weight loss. Lean meats, such as poultry, eggs, beef, pork, and seafood are good sources of high-quality protein. In the body, protein is essential for the function, structure, and regulation of tissues and organs. In terms of weight loss, protein is more effective (which can also lead to a decrease in food intake) and increases the thermogenic aspect (the body's ability to burn calories). While it can help with weight loss, eating a lot of protein can also lead to weight gain.
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Method 1 of 3: Prepare to Lose Weight
Step 1. Schedule an appointment with your doctor or registered dietitian
A high-protein diet (sometimes paired with a low-carb diet) is popular for weight loss. However, this diet may not always be suitable for everyone. Your doctor will provide additional guidance or alternative suggestions that may be more suitable for you.
- A high-protein diet may have some side effects. Immediate side effects include: nutritional deficiencies, constipation, and headaches. Long-term side effects include: greater risk of heart disease and reduced kidney function.
- A registered dietitian is a nutritionist who will provide a more effective diet for weight loss or help incorporate healthy sources of lean protein into a high-protein weight loss plan, with a focus on meat. Meeting with a dietitian regularly also helps you with accountability.
- Visit the EatRight website – in English and click the orange “Find an Expert” button to find a dietitian in your area (if you live in the US).
Step 2. Write down your meal plan
When you are trying to lose weight, even on a meat-based diet, you must have a nutritionally balanced meal plan. Listing a few days as an example can help you plan accordingly and include several types of foods and lean meats.
- Take a few hours of your free time to write down a meal plan. Include lean meats and protein in most or all of your dishes.
- Also make sure to eat some fruits, vegetables, beef products, and 100% whole grains (if you include them in your diet). Eating several types of food from each group is important for a balanced diet.
- Also consider your lifestyle. If you're busy, on the go, or don't have much time to cook, consider buying pre-cooked or frozen protein or meat, to make an easier meal.
Step 3. Know the portion sizes
To know the real benefits of losing weight, stick to the right portions, even with lean meats. Any too many servings can lead to excess calories and weight gain.
- One serving of protein usually weighs 85.5 – 113.4 grams. This is similar to the size of a palm, a pack of cards, or a checkbook.
- Examples of proper protein servings are: 1 small chicken breast or large chicken breast, an egg or two, or cup beans.
Method 2 of 3: Incorporating Meat into a Weight Loss Diet
Step 1. Buy lean cuts of meat
Lean protein is a food that contains relatively little fat and calories per serving. When trying to lose weight while focusing on meat-based foods, choose those with less fat than more. This can help maintain weight and cholesterol levels. Choose lean meats such as:
- Seafood. Seafood is a good source of protein. Opt for shellfish (such as shrimp or crab) in addition to finfish (such as flounder, tuna or mahimahi). In addition, some fish, such as salmon or mackerel, contain heart-healthy omega-3s. Omega 3 is a type of fatty acid that can reduce the risk of heart disease.
- Poultry. Like turkey or chicken, poultry is also a good source of fat-free protein. Opt for skinless white meat for the lowest fat content.
- Pork. Most pork contains very little fat or has only a few streaks of fat. Cut or shed excess fat for a fat-free protein diet.
- Red meat, such as beef or lamb. These proteins can be considered low-fat – especially if you opt for fat-free cuts or ground beef in the 97/3 combination. In addition, low-fat beef contains a lot of zinc, iron, and vitamin B12.
Step 2. Buy organic meat
In general, this meat is slightly more expensive than normally raised meat and processed meat products. However, organic meat is free from growth hormones, additives, and preservatives.
- If you live in the US, look for the USDA approval sticker, which means that the animals are fed 100% organic food and raised naturally.
- Keep in mind that organic meat has no nutritional difference when compared to conventional meat. However, naturally raised meats are usually richer in omega 3 and 6.
Step 3. Include one serving of meat in each dish
Eating one serving of lean meat at each serving or snack will give you the foundation for a meat-focused diet.
- To maintain a balanced and varied diet, eat a variety of proteins throughout the day. For example, you eat eggs for breakfast, grilled chicken salad for lunch, beef jerky for a snack, and grilled salmon and vegetables for dinner.
- Other foods that are also high in protein (such as dairy products, nuts or tofu) can be included in some dishes. This choice depends on how you create and design a personal diet.
Step 4. Cook the meat without added oil and sauce
Oils and sauces (such as marinades or salad dressings) can be high in fat, sugar, and calories. Limit the amount of oil and sauce you cook to regulate the overall calorie content of your dish.
- For the lowest calorie method, rub a little olive oil on the meat before you cook it.
- Or, try sautéing low-fat protein in a nonstick skillet with added no-calorie cooking spray.
- Fresh or dried herbs and oranges are healthy ways to add flavor to meat dishes without adding a lot of calories or sodium.
- Avoid adding too much sauce to serve the meat. While you may be a lover of soy sauce or barbecue sauce, they both contain a lot of sugar, which can actually undermine your weight loss goals. Look for alternatives that contain little or no sugar and calories. You can also try making your own sauces to control the sugar content and calories.
Step 5. Eat lots of fruits and vegetables
Fruits and vegetables are important for health, nutrition, and a balanced diet. Even when choosing a meat-based diet, you should still consume adequate amounts of fruits and vegetables each day. These foods are rich in fiber, vitamins, minerals and antioxidants. All of them are important for your health.
- A serving of green leafy vegetables is as much as one or two cups. Try to eat two to three servings every day.
- 1 small whole fruit, 1 cup of chopped fruit, and cup of dried fruit are considered one serving. Try to eat one or two servings of fruit every day.
Step 6. Eat 100% whole grains
Many diets that are meat-focused or high in protein are usually also low-carb diets. You can choose to limit how many carbohydrates you eat – especially those from the whole grain group. However, if you choose to eat whole grains, choose 100% whole grains over processed grains.
- Whole grains are very poorly processed and contain all the parts; the skin, seeds, and endosperm. These are generally higher in fiber, vitamins, and minerals than the more refined oats.
- Whole grain foods include: 100% whole grain bread or pasta, quinoa, brown rice, barley, or millet.
Method 3 of 3: Tracking Progress
Step 1. Weigh yourself every week
Weighing regularly while trying to lose weight will help you monitor your body's progress over time and keep you motivated.
- Weigh yourself about 1-2 times a week. Weighing yourself daily will not give you an accurate perspective on your progress. Daily fluctuations in weight (whether gaining or losing) are normal and may depend on what you ate, drank, or did at the gym yesterday.
- For the most accurate weighing method, weigh on the same day each week, at the same time, in the same clothes (or no clothes).
- Weighing regularly has also been shown to help prevent weight gain.
Step 2. Evaluate every month
With a weight loss plan, you should once every month or two to see how effective your diet is. Review how much weight you've lost, how much you'd like to lose, and how your new diet is helping you reach those goals.
- If your weight loss remains steady or you've reached your goals, the diet is likely to work. Keep going!
- If weight loss has slowed or stopped, take some time to reevaluate your diet and diet. In addition, follow the existing plan. You may have to keep a food journal for a few days to make sure you are sticking with it.
- Also consider how easy the diet is and how you feel. For example, if you find it too overwhelming to eat meat at every meal, you can make some changes to your plan to make it more compatible with your personal lifestyle.
Step 3. Form a support group
Support groups can be a great way to lose weight. Whether it's friends, family or other dieters, a support group can cheer you on and motivate you along the way.
- Ask a friend or family member if they would like to join in on a meat-based diet. This will be more fun if run with a group of people who have the same goal.
- Be competitive in support groups. Set a date for a weight loss competition and give the winner a great prize.
Tips
- Pair each meat main course with vegetables for a balanced meal. For example, try lean cuts of steak and baked sweet potato for dinner, or grilled spinach and shrimp salad for lunch.
- You can have your doctor check your cholesterol and triglyceride levels. Also make sure he keeps track of you through your meat-centered diet.
- There are many types of well-known diet programs. Consider reviewing sample recipes online or purchasing a few cookbooks for new ideas for a meat-centered diet plan.
Warning
- Never eat undercooked meat. Eating undercooked meat can lead to foodborne illness, which can be life-threatening. The best way to tell if the meat is fully cooked is to use a meat thermometer, which can be purchased at a home supply store.
- Consult a doctor before starting a new diet or before making changes to any diet.
