Content

• To step
• Method 1 of 3: Prepare for weight loss
• Method 2 of 3: Include meat in your diet if you want to lose weight
• Method 3 of 3: Track your progress
• Tips
• Warnings

Protein plays an important role in the body and also in weight loss. Lean meats, such as poultry, eggs, beef, pork, and shellfish, are an excellent source of high-quality protein. In the body, protein is essential for the functioning, structure and regulation of the body's own tissues and organs. In terms of weight loss, protein has been shown to be more saturated (meaning you eat less) and enhance the body's thermogenic ability (the ability to burn calories). While it can be helpful in dieting, eating large amounts of protein will still lead to weight gain.

To step

Method 1 of 3: Prepare for weight loss

1. Make an appointment with your doctor or registered dietitian. High-protein diets (sometimes in combination with a low-carb diet) are a popular choice for weight loss. However, they are not suitable for all people. Your doctor can offer you additional guidance or recommend alternatives that may be more suitable for you.
   • High-protein diets can have a number of side effects. Immediate side effects can include headaches, nutritional deficiencies and constipation. Long-term side effects may include increased risk of cardiovascular disease and decreased kidney function.
   • A Registered Dietitian is a nutritionist who can provide you with a more effective diet for weight loss, or help you choose healthy, lean protein sources in your high-protein, meat-focused diet plan. Consulting a dietitian regularly can also help you stick to your goals.
   • Go to the EatRight website and click on the orange "Find an Expert" button at the top right to search for a dietitian in your area.
2. Make a meal plan. When trying to lose weight, it is crucial to have a balanced meal plan, even if the diet is meat-based. By writing down a number of days as an example, you can better plan to include various foods, including lean meat.
   • Take a few hours to create a meal plan. Make sure to include lean meat and other protein sources in most of these meals.
   • Also, make sure to include a number of different fruits, vegetables, milk, and 100% whole grains (if these are going to be part of your diet). Consuming a wide variety of foods from every food group is essential for a balanced diet.
   • Also consider your way of life. If you are always too busy, are you on the road a lot, or you have little time to cook, you can buy protein powder or meat that has already been cooked or frozen to prepare a meal faster.
3. Understand the importance of serving sizes. To really help you lose weight, it is important to adjust your portion sizes, even if you eat lean meat. Eating too large portions will cause you to take in an abundant amount of calories and gain weight as a result.
   • A serving of proteins is 100 g. This equates to the size of your palm or a deck of cards.
   • Examples of suitable protein portions: 1 small chicken breast or 1/2 large chicken breast, one or two eggs, or 1/2 cup of beans.

Method 2 of 3: Include meat in your diet if you want to lose weight

1. Buy lean cuts of meat. Lean protein sources are foods that contain relatively little fat and calories per serving. If you want to lose weight while focusing on meat-based meals, it's important to opt for lean meats as opposed to fatty meats most of the time. This can help you maintain your weight and cholesterol levels. Choose the non-greasy, lean meats, such as:
   • Seafood. This is an excellent source of protein. Choose shellfish (such as shrimp or crab) in addition to farmed fish (such as plaice, tuna, or mahimahi). In addition, some fish, such as salmon or mackerel, contain omega-3 fatty acids that are good for the heart and have been shown to reduce the risk of cardiovascular disease.
   • Poultry. Chicken and turkey are also a great lean source of protein. Without skin, the white meat offers the lowest fat content.
   • Pork. Most pork has very little fat or marbling in the meat. Remove all excess fat for an option with the lowest fat content.
   • Red meat such as beef or lamb. These sources of protein can also be considered a lean option - especially if you choose lean cuts or lean ground beef. In addition, lean beef contains an abundance of zinc, iron and vitamin B12.
2. Buy organic meat. Organic meat products are generally slightly more expensive than meat from conventionally raised and processed animals. However, organic meat is free from growth hormones, additives and preservatives.
   • Look for the organic label, which means that animals are fed organic food and have free range.
   • It should be noted that the nutritional value of organic meat does not differ from that of conventional meat. However, free-range meat usually contains more omega 3 and 6.
3. Eat one serving of meat with each meal. Eating a serving of lean meat with every meal or snack provides you with the foundation you need for a diet focused on eating meat.
   • Eat a variety of proteins throughout the day to maintain a balanced and varied diet. For example, you can eat eggs for breakfast, a grilled chicken salad for lunch, dried beef as a snack, and grilled salmon and vegetables for dinner.
   • Other foods that are also high in protein (such as dairy products, beans, or tofu) can be part of your meals. Whether you want to include this depends on how you create and compose the diet.
4. Prepare meat without additional oils and sauces. Oil and sauces (such as marinades and dressings) can add significant amounts of fat, sugar and calories. Limit the amount of oil and sauces during meals to control the total calorie content of your meals.
   • The lowest calorie cooking method is to lightly brush the meat with a small amount of olive oil before cooking.
   • Or, sauté a lean protein source in a nonstick pan with some low-calorie cooking spray.
   • Fresh or dried herbs and citrus are healthy ways to add a lot of flavor to meat dishes without adding a ton of calories or sodium.
   • Try not to add excessive amounts of sauce to the meat. While you may love ketchup or barbecue sauce, both are high in sugar that can wreck your diet goals. Instead, look for alternatives that have little to no sugar and calories. You can also try making these sauces from scratch and be in control of how much sugar and calories you add to them.
5. Eat a variety of fruits and vegetables. Fruits and vegetables are essential for a healthy, nutritious and balanced diet. Even when choosing a meat-based diet, it is important to consume enough fruits and vegetables per day. These foods are rich in fiber, vitamins, minerals and antioxidants that are essential for your health.
   • 1 cup of raw or 2 cups of green leafy vegetables is one serving. Try to eat at least two to three servings a day.
   • 1 small fruit, 1 cup sliced ​​fruit, and 1/2 cup dried fruit count as one serving. Try to eat at least one to two servings of fruit a day.
6. Eat 100% whole grain products. Many diets that focus on meat or are high in protein are also often low in carbohydrates. You can choose to limit the amount of carbohydrates you eat - especially if they are grains. However, if you choose to eat grains, try 100% whole grains instead of refined grains.
   • Whole grains are minimally processed and contain all parts of the grain: the bran, germ and endosperm. Usually they contain more fiber, vitamins and minerals compared to the more refined grains.
   • Whole grain products are: 100% whole grain bread or pasta, quinoa, brown rice, barley or millet.

Method 3 of 3: Track your progress

1. Weigh yourself weekly. Weighing yourself regularly while on a diet will help you track your progress and give you an idea of ​​how effective or ineffective your diet plan is. Weighing yourself regularly can help you track your progress over time and help you stay motivated.
   • Weigh yourself about 1-2 times a week. Weighing yourself every day does not give you an accurate view of your progress. Daily fluctuations in body weight (if you have lost or gained weight) are normal and may be the result of something you ate, drank or did in the gym the day before.
   • For the most accurate method of weighing yourself, stand on the scale on the same day and time each week, wearing the same (or no) clothes.
   • Weighing yourself regularly has been shown to help prevent weight gain.
2. Review your diet every month. If you are on a diet to lose weight, it is important to check every 1 to 2 months whether and to what extent your diet is effective. Review how much weight you have lost, how much more you are likely to lose, and how your new diet will help you achieve your goals.
   • If you are steadily losing weight or reaching your goal, then the diet has likely been successful. Keep holding on!
   • If weight loss is slow or has stalled, take a moment to rethink your diet, how you eat, and followed your plan. It doesn't hurt to keep a diet diary for a few days to make sure you're sticking to the diet.
   • Also, keep in mind how easy your diet is to stick to and how it makes you feel. For example, if you find it a bit too much of a good thing to eat meat at every meal, make some changes to your plan to better suit your lifestyle.
3. Work on a support group. A support group can be a great weight loss aid. Whether it's friends, family members, or other dieters, a support group can encourage and motivate you as you progress.
   • Ask friends or family if they want to join your meat-based diet. It can be a lot more fun if you have a whole group of people with the same goal.
   • Introduce an element of competition to your support group. Set an end date for a certain weight and come up with a nice prize for the winner.

Tips

• Make sure you eat vegetables in addition to meat, for a balanced meal. For example, have a lean steak and roasted sweet potatoes for dinner, or a spinach salad and grilled shrimp for lunch.
• You may want to have your doctor examine your cholesterol and triglyceride levels and keep an eye on them throughout your meat-focused diet.
• There are a number of popular diet programs that focus on meat. Check out sample recipes online or purchase some cookbooks for fresh meat diet ideas.

Warnings

• Never eat meat that is undercooked. Eating undercooked meat can lead to food poisoning, which can be life-threatening. The best way to make sure meat is cooked through and through is to use a meat thermometer available at any home improvement store.
• Consult your doctor before starting a new diet or making any major dietary changes.