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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 17 references cited in this article that you can view at the bottom of the page.
This post has been viewed 4,851 times.
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
Steps
Prepare to lose weight
- 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.
- 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.
- 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
- 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
- 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.
- 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.
- 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.
- 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
- 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
- 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
- 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.
- Ask if a friend or relative would like to join you on an all-meat diet. It would be great if you could find a group with the same goals.
- Compete against the people in the group. Set a deadline for the weight loss race and give interesting rewards to the winners.
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.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 17 references cited in this article that you can view at the bottom of the page.
This post has been viewed 4,851 times.
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
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