Recent studies show that if you know how to choose and control your portion sizes, red meat can become a "alliance" in your weight loss journey.
According to the American Journal of Clinical Nutrition, a diet rich in protein from red lean meat helps maintain muscle mass, increases satiety and supports metabolism. This causes the body to burn more calories, even when resting.
Red meat, especially lean meat, contains high-quality protein, says Dr. Stuart Phillips, a nutritionist and metaboologist at McMaster University (Canada). When used properly in an energy-control diet, it not only does not cause fat but also effectively supports weight loss".
Experts recommend some principles when eating red meat to lose weight:
First, choose lean meat. R ambly, lean shoulder meat or low-fat beef are good choices. Minimize fatty, processed meats such as sausages and bacon.
Second, control your portion sizes. The ideal amount of red meat for adults is about 350500g/week, divided equally between meals. Eating more than this can be counterproductive.
Third, combine with green vegetables and whole grains. Supplementing fiber not only balances nutrition but also helps control cholesterol and aids digestion.
In addition, the processing method also plays an important role. Steep, boil or grill with limited oil and fat is more recommended than frying.
The important thing is not to completely eliminate red meat, but the way we eat it, emphasizes Dr Frank Hu, a nutrition professor at Harvard University. When combining lean red meat with a diet rich in vegetables and reasonable exercise, the weight loss and health improvement will be obvious".
