How to Lose Weight on an All-Meat Diet

Protein plays an important role in the body and weight loss. Low-fat meats like poultry, beef, pork, and seafood are great sources of protein. In the body, protein is necessary for the functioning, function, and structure of tissues and organs. ^{[1] X Source of Research} For weight loss, protein helps satisfy cravings (resulting in a decrease in food intake) and increases the body’s thermogenesis (ability to burn calories) ). ^{[2] X Trusted Source PubMed Central Go to Source} Although it aids in weight loss, eating large amounts or servings of protein can lead to weight gain. ^{[3] X Research Sources}

Table of Contents

Prepare to lose weight

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See a nutritionist. High-protein diets (sometimes combined with low-carb diets) are popular for weight loss. However, it may not be suitable for everyone. A dietitian can provide additional guidance or suggest another option that’s right for you.

However, high-protein diets have some side effects. The immediate side effects include: nutritional deficiencies, constipation, and headaches. Long-term side effects include: increased risk of heart disease and decreased kidney function. ^{[4] X Trusted Source Mayo Clinic Go to Source}
A dietitian will recommend a more effective diet for weight loss or help you find a healthy, low-fat protein source for a protein-rich, meat-rich weight loss plan. Regular visits to a dietitian will be of great benefit to you.
If you’re in the US, visit the EatRight page and click the “Find an Expert” button in the upper right corner to find your nearest dietitian.

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Meal plan. When you want to lose weight, even on a meat-heavy diet, it’s important to eat a nutritious and balanced diet. Planning a template for a few days will help you create the right planner and help you choose a variety of food sources and low-fat meats.

Take a few hours of your free time to plan your meals. Add low-fat meat and protein to most of your meals.
Plus, add fruits, vegetables, dairy products, and 100% whole grains (if you’re adding them to your diet). Digesting a variety of foods from each of the food groups is necessary for a balanced diet.
Lifestyle adjustment. If you’re busy, have to go out, or have little time to cook, buy protein or pre-prepared or frozen meat to get a quick meal.

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Understand portion sizes. To see the benefits of weight loss, maintain an appropriate portion size, even with low-fat meat. Servings that are too large can lead to excess calories and weight gain.

One serving should contain 85 to 110g of protein. ^{[5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source} It’s similar to a fist, the size of a deck of cards or a passbook.
Examples of suitable high-protein servings include: 1 small chicken breast or half a large breast, 1 or 2 eggs or half a cup of beans. ^{[6] X Research Sources}

Include meat in the weight loss regime

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Buy low-fat meat. Low-fat protein is found in foods that are low in fat and calories per serving. ^{[7] X Research Source} When you want to lose weight with meat, you should always choose lean meat instead of fatty meat. This will help you control your weight and cholesterol. Choose lean, low-fat meat such as:

Seafood. This is a great source of protein. Choose hard-shell seafood like shrimp or crab in addition to fish with scales like halibut, tuna, and filet. What’s more, certain types of fish like tuna or mackerel contain heart-healthy omega 3 fatty acids, which have been shown to reduce the risk of heart disease. ^{[8] X Research Sources}
Poultry. Like chicken, turkey, for example, is a good source of low-fat protein. Choose lean, white meat for the least amount of fat.
Pork. Most pork is low in fat or woven into the meat. ^{[9] X Research Source} Cut off fat to limit fat.
Red meat like beef or lamb. The protein from this food is said to be low in fat, especially when you choose lean or ground meat 97/3. Besides, beef contains a lot of zinc, iron and vitamin B12. ^{[10] X Research Source}

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Buy organic meat. Often, organic meat will cost more than traditional meat. However, organic meat is free of growth hormones, additives and preservatives. ^{[11] X Research Source}

See the censorship stamp to see that the meat comes from animals raised organically.
Remember, organic meat is not nutritionally different from conventional meat. However, free-range meat has more omega 3 and omega 6.

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Incorporate 1 serving of meat into each meal. A serving of lean meat in your main meal or snack will help support your weight loss plan with a meat-focused diet.

To maintain a varied and balanced diet, get protein from a variety of sources throughout the day. For example, you could have eggs for breakfast, a grilled chicken salad for lunch, beef jerky for a snack, and grilled tuna with vegetables for dinner.
Other foods rich in protein such as dairy products, beans or tofu should also be added to meals. However, how much you add will depend on how you design and plan your diet.

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Process the meat but do not add oil and sauce. Oils and sauces such as marinades or condiments can be relatively high in fat, sugar, and calories. Limit the amount of oils and sauces when cooking to control all the calories in the meal.

The lowest calorie cooking method is to apply a little olive oil to the meat before putting it on the stove.
Or use the pan-frying method in a nonstick pan with a little calorie-free cooking spray.
Fresh or dried herbs and citrus are healthy and also spice up meaty dishes without adding calories or salt.
Avoid adding a lot of sauce when eating with meat. Although you may prefer ketchup or barbecue sauce, they contain a lot of sugar, which will be counterproductive to your weight loss plan. So instead of looking for something else that’s sugar- and calorie-free, you can try not to use it.

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Eat a variety of fruits and vegetables. Fruits and vegetables are essential to a healthy, nutritious, and balanced diet. Although choosing a meat-based diet to lose weight, it is very important to have enough vegetables and fruits every day. Because they contain a lot of fiber, vitamins, minerals and antioxidants necessary for health.

One cup of raw vegetables or 2 cups of greens is considered one serving. ^{[12] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source} You should aim to eat 2 or 3 servings per day. ^{[13] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
Any small fruit, 1 cup of cut fruit, and half a cup of dried fruit count as one serving. You should eat 1 to 2 servings of fruit per day. ^{[14] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

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Eat 100% whole grains. Meat or protein-rich weight loss diets are also known as low-carb diets. You will limit your carbohydrate intake, especially from the nut group. However, if you choose foods from this group, choose 100% whole grain instead of scrubbed.

The whole grain is only lightly rubbed, keeping all the important parts of the song such as the bran, germ and endosperm. They have more fiber, vitamins, and minerals than the rubbed variety. ^{[15] X Research Source}
Whole grain foods include: whole wheat bread or pasta/wheat, quinoa, brown rice, barley, millet.

Monitor progress

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Check your weight every week. Weighing regularly when you want to lose weight to help you control and track your progress, as well as know if your weight loss plan is working or not. In addition, regular weight monitoring also lets you know your progress and keeps you motivated.

Weigh 1-2 times per week. Weighing every day will not give you an accurate view of the change. Daily changes in weight (including weight gain or loss) are normal and may be influenced by food, drink, or physical activity the day before. ^{[16] X Research Source}
The method of weighing for the most accurate results is to weigh on the same day each week, at the same time, and wear the same clothes (or no clothes).
What’s more, weighing yourself regularly has also been shown to help you stay on track. ^{[17] X Trusted Source PubMed Central Go to source}

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Monthly review. With every weight loss plan, it’s important to test after a month or two for results. See how much weight you’ve lost, how much more you need to lose, and how you should adjust your plan to reach your goal.

If your weight gradually decreases or if you reach your goal then your weight loss plan is almost a success. Let’s keep trying!
If weight loss is slow or steady, take time to review your diet, how you’ve eaten, and how you’ve implemented your plan. You can keep a food diary for a few days to make sure you’re sticking to your plan.
Also, think about the convenience points that help you carry out your plan and how it makes you feel. For example, if you feel sick of eating meat at every meal, change your plan to make it fit your lifestyle.

Advice

Incorporate more vegetables when you only eat meat for a balanced meal. For example, have steak with grilled sweet potatoes for dinner or a spinach and shrimp salad for lunch.
You will need to have your cholesterol and triglycerides checked and continue to monitor throughout the whole meat diet.
There are many popular diets that focus solely on meat. Check out sample recipes or buy cookbooks to diversify your meat-only diet.

Warning

Do not eat undercooked meat. Eating undercooked meat can lead to poisoning, which is life-threatening. The best way to tell if meat is done is to use a food thermometer, which you can buy at a kitchen supply store.
Consult your doctor before adopting a new diet or any changes in eating habits.

Steps

Prepare to lose weight

Include meat in the weight loss regime

Monitor progress

Advice

Warning

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