Is Steak Good for Weight Loss?
It’s common knowledge that steak has fat and protein content. And you may think that it seems counterintuitive to be consuming steak and trying to lose weight. So you might ask, is steak good for weight loss?
In this article, these are the main points we are going to explore:
What nutrients can you get from steak?
Is steak good for weight loss?
How much can you eat for weight loss?
Healthy ideas to enjoy steak for weight loss
What Nutrients Can You Get From Steak?
Steak derived from animals is mainly composed of protein, a serving of steak can give you up to 27 grams of protein. As you know, protein is crucial as it is the building block of your cells.
Aside from protein, steak also has fats. But the amount depends on the type of steak that you are consuming, lean beef can have as little as 5 grams of total fat per serving, and regular cut has 16.8 grams of fat per serving.
Lastly, steak also contains vitamins and minerals. It's a good source of zinc, selenium, iron, niacin, and vitamins B12 and B6.
Is Steak Good For Weight Loss?
How can steak help you lose weight? Let’s find out!
Steak Has No Carbohydrate
As mentioned, steak has no carbohydrates. It only has protein and fat being its macronutrients. Minimizing your carbohydrate consumption can help you with weight loss.
The body uses carbohydrates as your primary source of energy, and excess amounts will just turn into stored fat and lead to weight gain. This explains why eating little to no carbohydrates can have an impact on weight loss.
Does it mean you should start avoiding carbohydrates? The answer is no. What matters is that you are consuming your daily target for macronutrients.
Here are the Acceptable Macronutrient Distribution Ranges (AMDR) recommended by the Institute of Medicine of the National Academies. You should be consuming:
45 to 65% of your calories from carbs
20 to 35% of your calories from fats
10 to 35% of your calories from proteins
Eating Steak Can Help with Satiety
Steak has a high protein content, which could help you with satiety or feeling full faster and for a more extended period.
A higher protein diet has been shown to induce satiety despite eating a negative energy balance. This is because protein has amino acids that will act on certain metabolic targets, one of them causing the feeling of fullness for a longer time.
Keeping your satiety level is essential in the effort to lose weight, as it avoids the risks of overeating. That’s why a high protein diet can lead to better weight loss as well as weight maintenance in the future.
Eating Steak Helps Build Muscles
Another way that steak may help you on your weight loss journey is by helping you build more muscles, as it is the building block of our body.
Muscles break down over time, and if we’re not eating an adequate amount of protein, we could lose muscle mass. A study has shown that sufficient muscle mass can help you regulate food intake and improve your metabolism, thus helping you in your goal of losing weight.
Eating Steak Can Improve Your Iron and Selenium Levels
Lastly, the minerals iron and selenium in steak could also help you lose weight.
Iron is shown to have beneficial effects on weight loss. In a study on anemic individuals, iron treatments improved their metabolic parameters and reduced their waist circumference, body weight, and Body Mass Index (BM).
On the other hand, selenium is a mineral closely related to thyroid function. Your thyroid can regulate your metabolism through the release of hormones and, ultimately, your weight.
How Much Can You Eat For Weight Loss?
The protein content of one ounce of meat is the same as the protein content of one ounce of other protein foods. The USDA suggests consuming no more than 4 ounces of total meat per day to help achieve your protein recommendations - based on a 2,000-calorie diet. However, you should know that not all meat is the same. For instance, certain red meat cuts contain more saturated fat, contributing to weight gain and higher cholesterol levels when consumed in excess.
Healthy Ideas To Enjoy Steak For Weight Loss
If we are eating steak for weight loss, we should look out for its companions or side dishes and also lean cuts. We should opt for lower carbohydrate and fat options so that they will complement the beneficial effects of eating steak.
Steaks on salad
One such example is by introducing steak to our salads. You can create a healthy Asian steak salad with vegetables and fresh dressing. Remember to use a salad dressing low in fats, such as vinaigrette or olive oil, instead of dairy-based ones that could add up more calories.
Mix and match your steak with other carb alternatives
Another example is by having a zucchini noodle steak stir fry. This way, we could avoid overeating carbohydrates by switching the regular noodles to zucchini noodles that are high in fiber.
You can always pair a grilled steak with some nice baked sweet potatoes. By switching regular potatoes to sweet potatoes that have a lower GI, you can improve your satiety levels and feel full for longer.
Is Steak Good for Weight Loss Summary
Steak is a good source of protein, fats, and vitamins and minerals such as selenium, iron, zinc, niacin, vitamin B6, and vitamin B12.
It helps you lose weight because it has no carbohydrates, helps you maintain your satiety level, helps you build muscle, and improves your body's selenium and iron levels.
You can enjoy steak by incorporating it in a healthy way, such as in salads, in a stir fry, and grilled with a side of sweet potatoes.