2023-07-07 14:46:41
Are you starting a slimming diet and worried about having to say goodbye to meat? Be aware that contrary to what one might think, many meats can be included as part of a low calorie diet and balanced to lose weight.
Among the least caloric meats, we find: offal, but also veal tenderloin, turkey… Or even duck leg and venison! And it is not us who arbitrate, but the National Agency for Food, Environmental and Occupational Health Safety (Anses).
Can you eat meat on a diet?
Yes, he is quite possible to eat meat during a diet, it is even recommended! Indeed, meat is an important source animal protein, vitamins and minerals such as iron and zinc. So many nutrients that play an essential role in maintaining our overall health. On the other hand, the consumption of meat makes it possible tomaintain our muscle mass and to be satiated more quicklywhich limits snacking between two meals.
However, not all types of meat are nutritionally equivalent. Lean meatssuch as chicken and turkey, are generally considered the lowest in calories because they have a reduced saturated fat content (less than 10% or even 5% total fat). But in reality, some cuts of meat considered fatty can also be low in calories. The ideal is therefore to favor lean cuts of your favorite meatswhile taking care not to have too heavy a hand when cooking, sauce-making or seasoning.
For your health, also remember to vary include other protein sources in your diet, from legumes (lentils, chickpeas, beans), dairy products, eggs or vegetables such as tofu or tempeh!
White or red meat: which is less caloric?
Remember that the main difference between white meat and red meat lies in their myoglobin contenta protein present in muscle cells, which ensures the transport and storage of oxygen in the tissues. Red meat (beef, lamb, etc.) contains a relatively high amount, which gives it its characteristic red color. As for thewith white meat (poultry, rabbit, veal and pork in some cases), it contains less myoglobins and is therefore lighter.
In terms of nutritional composition, red meat is generally more caloric than white meat, because it is richer in fats, especially saturated fats. This is explained by the greater amount of intramuscular fat in red meat. However, not all fats in red meat are bad : they may contain essential fatty acids and other important nutrients.
In summary, white meat is often leaner – and therefore less caloric – than red meat. But there are exceptions depending on which part of the animal is eaten and how it is prepared. Turkey, for example, is known to be a lean white meat, but if you eat it with the skin on, it immediately becomes much more caloric!
Good to know: don’t forget that excessive consumption of red meat is associated with an increased risk of cardiovascular disease and certain types of cancer, especially colorectal cancer. The National Health Nutrition Program (PNNS) also recommends favoring poultry and limiting other meats (pork, beef, veal, mutton, lamb, offal) to 500g per week.
Turkey, chicken, veal, rabbit, ground beef… Which lean and fatty meats have the lowest calories?
As you will have understood, certain pieces of red meat are barely more calories than certain pieces of white meat. We therefore referred to the Ciqual table from ANSES to take stock of the cuts of meat that you can taste without fear of scuttling your efforts to lose weight.
Know first that offal are very good slimming allies. For example, count about 94 kcal for 100 g of beef heart, 116 kcal for 100 g of beef tripe, 126 kcal for 100 g of cooked lamb brains, 127 kcal for 100 g of sweetbreads, 144 kcal for 100 g pork kidneys, etc. However, they are not suitable for everyone…
Among the more “traditional” meats, we note:
The beef bourguignon (84.6 kcal per 100 g); roast beef (about 117 kcal per 100 g); skinned and defatted cooked ham (environ 119 kcal pour 100 g).L’Turkey escalope cooked and skinless (about 124 kcal per 100 g); kid (about 136 kcal per 100 g); roast horse (about 138 kcal per 100 g); roast venison (about 150 kcal per 100 g); cooked rabbit (about 167 kcal per 100 g); pork filet mignon cooked (about 168 kcal per 100 g); leg of lamb (about 169 kcal per 100 g); cooked veal tenderloin (about 169 kcal per 100 g); chicken breast cooked and skinless (about 175 kcal per 100 g);cooked shoulder of lamb (environ 197 kcal pour 100 g) ;etc.
Without forgetting the minced steaks with 5 or 10% fat!
Anyway, to lighten the calorie bill, choose the cuts of meat which present least marbling of grease and remove the oiliest parts such as chicken skin or visible strips of fat. Finally, at the risk of repeating ourselves, favor cooking methods that require less fat and limit sauces made with cream, butter or cheese.
Should we rather eat meat for lunch or dinner to lose weight?
In reality, when you eat meat doesn’t have that much of an impact on your ability to lose weight. The most important is tomaintain a calorie deficitthat is to say, consume fewer calories than you expend during the day.
However, it is better to eat meat noon, or at least three hours before bedtime to allow digestion time to do its work. Otherwise, you risk being bloated in your bed…
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