Duck meat is a food source rich in protein, B vitamins and minerals such as iron and zinc. However, due to its high fat content, especially skin, duck meat is often considered unsuitable for people on a weight loss diet.
In fact, if you know how to prepare and use it properly, duck meat can be completely included in the dietary menu in a safe and scientific way.
100g of skinned duck contains about 337 kcal and 28g of fat, but 100g of skinned duck meat only has about 173 kcal and 4g of fat. This difference shows that removing duck skin is the first important step if you want to eat duck meat while still controlling your weight.
The way they are prepared also greatly affects the amount of calories absorbed. Fried, roasted, and grilled dishes can cause the duck to absorb more fat from fat or sauce. Instead, boiling, steaming or souping methods will help retain nutrients without increasing calorie intake. The boiling method helps reduce fat by up to 30% compared to quay or fry.
One thing to note is that duck meat should be combined with green vegetables and vegetables containing a lot of fiber such as bok choy, broccoli, ginger, onions to increase metabolism and support digestion. Ginger also has a thermogenic effect, promoting calorie burning, so the use of ginger can increase the basic metabolic rate by up to 5%.
To eat duck meat while still losing weight, you should get rid of your skin, choose to prepare less fat and eat with green vegetables. When applied properly, duck meat not only does not cause weight gain but also helps maintain lean muscle mass during fat loss.
