Dietary meat: calorie table for different types and recipes for them

During the diet, the amount of carbohydrates and fats should be reduced to an acceptable level.

To avoid feeling constantly hungry, you need to include more protein in your diet.

One of the best sources is dietary meat, which will contain less fat and more protein with a good amino acid profile.

Nutritional value of the product

To find out which meat is dietary, you should evaluate its chemical composition. On average it will be as follows:

• proteins – up to 16%;
• carbohydrates – up to 1%;
• fats – up to 15%.

Important! Meat contains a number of vitamins and minerals necessary for the proper functioning of the body, as well as many other substances, for example, red meat contains creatine, which is useful for strength training and has many properties.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Creatine, indeed, allows you to increase the body's endurance and increase strength during weight training in the gym. Creatine also allows you to recover faster after workouts and feel more energetic. There is even a sports supplement of the same name on sale. With proper intake of creatine (a sports supplement), you can increase your strength by 4-10 kg. The effect of taking the supplement is especially noticeable in the initial period of its use. This is due to the fact that creatine allows you to produce more energy and retains fluid in muscle tissue. However, creatine intake should not be constant. It is used in courses, on average for 3-4 weeks. After which you should take a break for about 2-4 weeks. After which the additive can be used again. This is due to the fact that creatine increases the load on the kidneys and heart. With constant and excessive use of this supplement, problems with these organs may develop. It is forbidden to use the supplement for those who have problems with the kidneys and cardiovascular system.

The lowest calorie meat is the one that will have the least amount of fat. These varieties include individual parts of chicken, beef, turkey and some others, depending on how the animal was raised, its diet, and so on.

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Example menu

The optimal course duration is 1 week. An extension of 3 days is allowed. If a diet is required for 1-2 months, the diet should be more balanced and thoughtful.

Approximate menu:

The first meal is half an hour after waking up, no later than 7:30. In between meals, drink mineral water.

The benefits and harms of different varieties

The debate on the topic of eating meat, not only during a diet, but also in general, has not subsided for a long time. Many people refuse this product, claiming that the human body does not absorb it well. At the moment, there is no scientific basis for this position. However, not eating meat can lead to serious health problems.

You can also eat meat while losing weight. However, for example, fatty pork will not be beneficial during a diet. You need to choose those types that contain less fat. Meat proteins are easier to digest than plant proteins and have a better amino acid composition, but fats are considered relatively harmful; it is better to get them from plant sources. Beef will be useful in a diet, especially if we are talking about lean tenderloin.

Obviously, you can eat meat while losing weight. An overwhelming number of nutritionists speak about this; the main thing is to choose the right varieties and not consume too much.

Attention! Meat is a valuable source of amino acids, which are protein monomers - substances from which protein is synthesized. However, the human body is designed in such a way that it needs proteins from food to build its own proteins. It is these that the body will decompose into amino acids, from which the body’s own proteins will be synthesized.

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Sausage on a diet

Is it possible to eat meat while losing weight?

There are many dietary programs that provide your own diet. Some of them completely exclude meat, others, on the contrary, provide for the exclusive use of this product. In any case, you manage to lose excess weight and achieve the desired results. Nutritionists are unanimous in one thing - fatty meats should be excluded from the diet. Most of the controversy surrounds pork. Many experts recommend avoiding it, others do not see any danger in eating lean tenderloin. By the way, pork 20 years ago contained more fat than today.

Lean beef contains only 2 g more fat than dietary chicken, but much more iron, zinc, and vitamin B12. Rabbit meat is considered the most dietary. Contains 20% protein and only 5% fat, no cholesterol, no allergens. Rabbit is quickly digested and does not burden the digestive tract. Almost all dietary programs allow the consumption of chicken and turkey fillets. In terms of the amount of B vitamins, protein is second only to seafood. All of the listed varieties can be included in the menu without fear of adding extra pounds.

Place in proper nutrition and diet

Meat plays an important role in the diet, especially when it comes to dietary types, such as chicken breasts, beef tenderloin, and turkey. Even to the age-old question, is it possible to eat pork on a diet, the answer will satisfy ardent lovers - it is allowed if you choose lean parts.

The amount of protein from animal sources should be about 60%, since only such sources are fully balanced in amino acid composition.

But such sources are not only meat, but also fish, dairy products, eggs, and the diet must be built taking into account these factors.

Everyone chooses the products they will use in their diet, depending on their preferences and financial capabilities. But it is advisable to add one or two servings of meat products every day. However, excessive protein consumption negatively affects the functioning of the kidneys, especially if there are already problems with their functioning, so those who have diseases of these organs should not get carried away with meat products.

Is it possible to eat while losing weight?

Meat, like other animal sources of protein, can not only be eaten on a diet, but also necessary. Lean meat is undoubtedly a dietary product. With a minimum of calories, the body receives a sufficient amount of high-quality proteins. The only question is the choice of specific varieties. To the question whether it is possible to eat lamb on a diet, you can give a positive answer only when the diet is not too strict, since lamb contains a decent amount of fat, but with beef everything is simpler, it is allowed, and its low-fat parts are considered alone of the best.

What are the selection criteria?

It is believed that the list of the lowest-calorie meats necessarily includes chicken, turkey, beef, and rabbit.

When choosing meat on a diet, you need to pay attention to the following factors:

1. The amount of fat in the composition. It's better to have fewer of them. However, it is impossible to completely eliminate fats or critically reduce their share in the diet, since hormones are synthesized from fats, including the main male sex hormone, testosterone, which is responsible for muscle growth and the level of adipose tissue in the body.
2. Amount of proteins. The bigger, the better. But it is worth remembering that their excessive amounts are harmful to the kidneys.
3. Amino acid composition. It is better to have more essential amino acids in the composition.

Essential amino acids are not synthesized in the human body independently, but are necessary for the normal functioning of cells. They enter the body only with food or when taking appropriate sports supplements (for example, BCAA). Therefore, those who are trying to get rid of excess fat and do not want to lose muscle tissue, or those who train in the gym to gain muscle mass, should pay attention to meat.

The rest depends on the cooking method. It is better to boil, bake in the oven or grill, since frying will use oils, which are not always useful after heat treatment and only increase calorie content.

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How much to eat per day

The amount of meat consumed per day depends on the amount of protein obtained from other sources, as well as the athlete’s weight, his metabolism and other factors.

Important! In general, the percentage of protein in the diet can range from 2 to 3 grams per kilogram of an athlete’s body weight, sometimes 4, and rarely more. The percentage of protein from animal sources should be about 60. From these indicators, the amount of meat consumed can be calculated.

If an athlete weighing 80 kilograms consumes 3 grams of protein per kilogram while losing weight, then the total amount will be 240. 60% will be 144. So, if the average meat contains about 15 grams, then up to 500 grams of meat per day is allowed if it is dietary . It is better to get the rest of the protein from other sources (eggs, milk, fish, etc.).

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

You should not over-eat eggs, as their yolks contain a significant amount of cholesterol. The latter, although necessary for the formation of hormones, in excessive quantities leads to the development of atherosclerotic disease, which is manifested by the formation of cholesterol plaques on the walls of arterial vessels. The latter narrow the lumen of the vessel, which disrupts the blood flow through it and the delivery of oxygen to the tissues that receive blood from this vessel. As a result, tissue oxygen starvation (ischemia) develops. Also, blood clots can form on the surface of atherosclerotic plaques, which not only lead to even greater disruption of blood flow through the vessel, but can also break off (including with the atherosclerotic plaque itself) and clog a blood vessel, the diameter of which does not allow them to pass through it. In this case, acute tissue ischemia occurs and they quickly die. According to a similar principle, for example, myocardial infarction develops.

When is the best time to use

Eating dietary meat is possible both in the first half of the day and in the second. If the product is oilier, it is better to leave it until the morning or afternoon. Otherwise, calories from food are “transformed” into new fat deposits.

For example, turkey or chicken, there is no fundamental difference, can be eaten for dinner, but pork is better left for lunch. In any case, eating meat at night is not recommended, since eating any food late in the evening is not allowed in principle.

Attention! In order to lose weight, the last meal should be no later than 2.5-3 hours before going to bed.

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Which meat to choose when losing weight

The diet should undoubtedly include meat, since it is the main source of protein. The component is necessary for the body to build tissue, ensure hormone levels, and produce enzymes. The B vitamins contained in this product increase tone and speed up metabolic processes.

Diet meat rating:

• Rabbit meat occupies a leading position. Includes a record amount of protein, is 90% digestible, and does not provoke an allergic reaction.
• Turkey and chicken are easily digestible and are helpful for problems with the gastrointestinal tract. Meat is low in cholesterol and fat. The low-calorie part is fillet.
• Lean pork is allowed as part of the diet. It contains less cholesterol than butter and chicken eggs. Meat keeps you feeling full for a long time, preventing unwanted snacking. Recommended for physical activity and intense mental work.
• Beef is the most saturated with iron, recommended for low hemoglobin. Low-fat varieties are easily digestible, regulate acidity, and stimulate digestion. Veal is considered the most tender and healthy; it contains virtually no cholesterol.

You should not overload your body with meat, since a healthy dish becomes harmful. When choosing a dietary program, you should abandon the mono-diet and include foods rich in healthy fats and carbohydrates in your diet. If we talk about heat treatment methods, you should avoid fried foods. They bake, stew, boil, combine with vegetables and cereals.

We choose which product is considered the lowest calorie and healthiest

The consumption of this or that meat on a diet should be deliberate. Some types are more fatty, others less, so you need to choose taking this factor into account. A list of low-calorie meats must take into account its fat content.

Veal

Veal is considered the healthiest product on a diet, as it contains only 1% fat per 100 grams, and contains 20 proteins. It can be eaten with almost no restrictions, even for dinner.

Veal contains many minerals and is balanced in amino acid composition. The only drawback is its price; such meat will not be available to everyone.

horsemeat

Those who are losing weight do not often ask the question whether horse meat is a dietary meat or not, since it is quite rarely found on sale. In fact, this product is very healthy, it contains a lot of creatine, minerals, protein and not so little fat - about 7 grams.

Venison

When thinking about whether to eat venison or not, the answer is definitely positive, although it is difficult to find on the shelves, at least in the western part of the country. However, this does not detract from its beneficial properties. This product contains little fat - about 8-9 grams, almost 20 grams of protein and many useful substances.

Chicken

Chicken is the most affordable meat in Russia. There is a lot of it on the shelves, it is relatively inexpensive. It is easy to prepare and most people like the taste. The percentage of protein in it is about 20, but it all depends on the specific part, and the average fat is about 9 per 100 grams. Chicken breast has the highest amount of protein and the lowest fat content, which is why bodybuilders love it so much.

Turkey

Turkey is considered one of the most popular types of meat in the world for losing weight, but in Russia it is not so widespread. However, it is worth paying attention to it, as it contains 21 g of protein and 12 g of fat, is easily absorbed by the body and has a pleasant taste when properly prepared.

Beef

Beef has many of the same health benefits as veal, but may be tougher when cooked and contains slightly more fat, around 12%. You can prepare many dishes from it, but the price will be more expensive than chicken and pork, which makes such meat less popular.

You can eat beef on a diet, but it may be fattier varieties that may not be available to someone losing weight.

Rabbit

Rabbit is also considered dietary, but is not widely used due to its high price. It contains about 13 g of fat, but more than 20 g of protein.

Mutton

Lamb is considered fatty, it contains more than 20 g of fat for every 100 g. Whether to eat lamb or not is a controversial issue, but you can afford a small amount in the first half of the day if it is not daily. But lamb has a lot of protein - about 25 grams.

Pork

Pork clearly cannot be classified as lean meat, since the percentage is up to 30. However, if you use tenderloin in cooking, the figure can be significantly reduced. Pork is not suitable for a daily diet, but you can include it a couple of times a week in the morning.

Goose and duck

What you should avoid is the meat of geese and ducks. The percentage of fat in them is off the charts: 33 in geese and more than 60 in ducks. In addition, such meat is quite high in calories, which is not suitable for weight loss. Even a small piece can ruin your diet and negate all restrictions. So it is obvious that when choosing between eating duck or not, it is better to go with the second option. You can allow yourself a small piece, for example, on holidays, but it should not become a habit.

Piggy is banned

From a nutritional point of view, lamb and pork are considered the most harmful. The first contains only 16% protein, the second only 11%, but the amount of saturated fat is 70%. Lamb has less of the latter, but it has rather tough muscle fibers that are difficult to digest in the body. Pork is very poor in useful elements and is more of a source of fat and cholesterol, which disrupt metabolism, lead to obesity and cause cardiovascular diseases. Therefore, no matter how much you love barbecue pork ribs, lard with garlic and fried knuckle, you will have to give up such treats for the sake of a slim figure and good health. Perhaps the only part of the pig that you can sometimes afford is the tenderloin: it contains the least amount of fat.

Low calorie recipes

It is recommended to consume dietary meat boiled, stewed, baked or in any other form without the use of oil. You should not eat smoked meat, since it not only contains excess carbohydrates and fat, but it also contains a significant amount of carcinogens (substances that provoke the development of malignant tumors) formed during smoking. For the same reason, it is not recommended to eat fried meat. This will allow you to preserve the beneficial properties as much as possible without increasing the calorie content.

There are a lot of recipes, you can improvise and experiment. The main thing is to choose dietary meat and other ingredients, and add oil to a minimum.

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Roast horse meat

Dietary meat - horse meat, is included in the list of products that are useful for athletes and those wishing to lose weight. Based on this meat, you can prepare a roast with vegetables.

Composition of ingredients

To prepare the dish you will need:

• 300 ml broth;
• 800 g horse meat;
• 2 large onions;
• 2 medium sized carrots;
• 1 bell pepper;
• 250 g grated tomatoes;
• 4-5 cloves of garlic;
• 15 g grated horseradish;
• 5 g granulated sugar;
• 1 bunch of greens;
• olive oil - as needed;
• spices and salt - to taste;
• 1 tsp. black peppercorns.

You can also add any vegetables to the roast - to taste.

Step-by-step cooking process

It will take about 2 hours to prepare the dish.

Cooking steps:

1. Rinse the meat well and dry with paper towels.
2. Peel the garlic and grate it (or put it through a press).

3. In a small bowl, mix pepper, adjika, chopped garlic and salt.
4. Cut the washed meat into long medium-sized pieces. Coat each piece well with a mixture of spices.
5. Peel the onion. Cut into thin half rings or medium sized cubes.
6. Remove stems and seeds from sweet peppers. Cut into cubes.
7. Wash and peel the carrots. Cut into circles of medium thickness.
8. Heat a frying pan (without oil). Lightly fry the prepared vegetables in a dry frying pan. Transfer prepared products to a separate container.
9. Place horse meat in a cauldron or high frying pan. Fry the meat well over high heat with the addition of oil.
10. Add broth and leave to simmer for 90 minutes.
11. After 75-80 minutes, place vegetables, peppers, tomatoes, sugar and horseradish into the cauldron. Mix all the products well and leave to simmer covered over low heat.
12. Wash and dry the greens. Chop finely and add at the end of cooking.

After cooking, it is recommended to keep the roast covered for 5-10 minutes.

How to serve a dish

You can serve the finished dish with baked potatoes. You can also use rice or bulgur as a source of carbohydrates. You can complement the rich, juicy taste of the resulting roast with fresh vegetables.

Experts' opinions

Most nutritionists and athletes come to the conclusion that it is necessary to include meat in the diet, provided that it is dietary and lean. The list of lean meats for the diet they offer is approximately the same.

Alexey Kovalkov, nutritionist

A well-known nutritionist claims that losing weight does not require such strict diets as many people believe. In most cases, to lose weight it is enough just to reduce the calorie content of your daily diet. The main thing is to find the right diet, which may contain meat, including fried meat. However, he believes that there should be moderation in everything, so excessive consumption of one or another product will never be beneficial.

Mikhail Gavrilov, nutritionist

Candidate of Medical Sciences and nutritionist Mikhail Gavrilov advises to approach the choice of meat consciously. You need to choose varieties that are less fatty and rich in protein. It is better to avoid fatty sausages, sausages and processed foods.

Ashley Freeman, fitness model

The model and author of various methods in the field of fitness and weight loss believes that the diet should be enjoyable, but extremes should be avoided. Therefore, if an athlete wants to eat meat, it is better not to deny himself, but to choose dietary, healthy varieties, and not fatty pork or sausage.