Are you afraid of meat when losing weight? High protein, low fat, 3 less 1 more, no fat

Can’t eat meat to lose weight? This is a common misconception among many obese people. Doctors point out that eating meat in moderation is helpful for weight loss, but the selection of meat must follow the principle of "high protein, low fat". At the same time, it is best to choose skinless meat and try to use steaming or stewing cooking methods.

Dr. Zhou Shuoqu, a family medicine physician at the National Shuanghe Hospital, pointed out that many people do not like to eat meat and often mistakenly believe that eating meat will lead to obesity. But in fact, a moderate amount of meat intake can provide the body with the protein it needs, increase satiety, regulate blood sugar, and improve basal metabolism, especially "high-protein, low-fat" meat, which is less likely to accumulate fat in the body.

For weight loss, choose fish meat that is high in protein and low in fat

Meat is an excellent source of protein and can make up for the low utilization rate of plant protein. However, the quality of "high-protein, low-fat" meat should be judged based on the content and quality of "fatty acids", and the recommended principle is "eating livestock meat is not as good as eating poultry, and eating poultry is not as good as eating fish."

This is mainly because fish has the advantages of high protein, low fat, and rich in vitamins and minerals. The protein content of fish is usually 18% to 24%, which can provide the body with various amino acids. It is a complete protein with high nutritional value. Moreover, fish meat contains a lot of soluble gelatin, which is very suitable for people who are losing weight.

Fish meat has the advantages of being high in protein and low in fat, making it very suitable for people who are trying to lose weight.

Don't eat fat! How you cook your meat is key

In terms of meat intake, doctor Zhou Shuoqu emphasized that it is sufficient to consume only about 70 grams of meat per day, which is equivalent to "eating a palm-sized piece of meat in one meal"; at the same time, when choosing meat, white meat should be the main choice, which can not only ensure protein intake, but also do not have to worry about excessive fat intake, which is conducive to weight loss.

How you cook the meat is also crucial. Smoked meat, grilled meat and pickled meat are all likely to produce carcinogens during the production process, while fried meat will make the food too high in calories. Therefore, whether it is red meat or white meat, steaming, boiling, stewing and other cooking methods are recommended.

Tips for choosing meat to lose weight: 3 less and 1 more

• 1. Eat less fatty meat: Fatty meat is basically fat, which is very different from lean meat in nutrition. It is recommended to choose pure lean meat for pork, beef and mutton.

• 2. Eat less takeout meat-filled buns: This includes eating less meat pies with a lot of fat, braised pork rice, noodles with meat sauce, etc.

• 3. Eat less skin: Eat less chicken skin, duck skin, pig skin and other skins. Choose less ingredients such as pig's trotters, chicken feet, and chicken wings that have little meat except for the skin. Eat less during weight loss.

• 4. Eat more white meat (poultry, fish and shrimp): Due to its low fat content, it can be consumed in moderation during weight loss.