Weight loss: Best meats to eat and the ones to avoid (2024)

Some of the most popular meat products that people mostly enjoy eating. might not be the best choices when it comes to adding meat to the diet.

Kris Sollid, RD, Senior Director, Nutrition communications at the International Food Information Council Foundation explains that it’s not necessary to cut out all meat to be healthy. "Meat can be part of a healthy diet just as a healthy diet can be meatless," he says. Kris further stated, "Whether you choose to eat meat or not is up to you."

It is a good source of protein, vitamins, and minerals like B12, B6, iron and essential fatty acids. Malina Linkas Malkani, RDN, media spokesperson for the Academy of Nutrition and Dietetics, recommends moderation when it comes to healthy meat servings. According to her, a balanced meal would be filling a quarter of the plate with meat and the rest of it with cooked vegetables, whole grains, and other plant-based foods.

Lean Meats are relatively low in fat and thus are best for people trying to lose extra fat. Muscle in meat is approximately 75% water, (depends on the cut of meat), 20% protein, and 5% fat, carbohydrates, and minerals.

Some cuts of meat, however, have extra fat around the muscles and bones. Furthermore, the skin of poultry is a source of fat. Lean meat contains more protein and less fat than other types of meat. It is recommended to choose servings with less than 10 grams of total fat and 4.5 grams or less of saturated fat (about 3.5 ounces). It is recommended to reduce the saturated fat content of the meat by grilling, boiling, or roasting

Chicken breasts, lamb, pork, lean sausages are some of the most popular examples of lean meat.

Skinless chicken, turkey and red meat such as pork chops with the fats trimmed off are basically lean meats. Turkey is one of the leaner proteins that is also high in vitamin B6 and niacin.

Poultry is high in vitamin B6, niacin, thiamin, zinc, iron, and magnesium. According to a study published in the Journal of Food & Nutrition Research, it plays a positive role in maintaining a healthy weight and overall well-being.

Poultry meat consumption as part of a vegetable-rich diet has been linked to a lower risk of developing overweight and obesity, cardiovascular disease, and type 2 diabetes mellitus. The white meat is an especially good source of phosphorus and riboflavin, says Sollid.

The skinless chicken breast is the leanest and contains the most protein by weight, making it perfect for those looking to lose weight, maintain muscle mass, and improve recovery.

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Processed meats

Processed meats are those that have been preserved by smoking, salting, curing, or the addition of chemical preservatives. Deli meats, bacon, and hot dogs are processed meats. Consuming processed meats raises your cancer risk. Cancer-causing compounds form when these processed meats are preserved.

These meats are high in sodium and saturated fats. High sodium intake, that is also found in processed meats, is linked to an increased risk of death from heart disease, stroke, and type 2 diabetes.

Fattier cuts of meat

According to the American Heart Association, Fattier cuts are high in saturated fats that may raise cholesterol levels and add more to heart diseases.

For starters, rib-eye steak, T-bone steak, and New York strip steak. Ribs and bacon are the fattiest members of the pork family; drumsticks and skin are the fattiest members of the poultry family.

These types of meat are not healthy if even excessively, however one can enjoy them in moderation.