Meat for Weight Loss – What Meat Is Perfect for Weight Loss?

Reading time: 8 min
  • Balanced meals are key to a healthy body and weight loss
  • Protein is an essential macronutrient for weight loss
  • Skinless chicken, lean beef, white turkey meat, lean pork, and mollusks are good options for weight loss
  • When consuming meat for weight loss, portion control is important
  • Cooking methods such as baking, steaming, grilling, roasting, and stewing are better for weight loss compared to frying

In the ever-evolving world of diets and eating habits, it feels like there’s a new solution for weight loss every other day.

From fasting to eliminating food groups, these trendy approaches may seem tempting, but research consistently shows that the key to a healthy body lies in balanced meals.

By being mindful of the quantity and quality of proteins, carbohydrates, and fats we consume, we can ensure our bodies function optimally without overwhelming them.

Did you know that you can eat meat for weight loss?

Here, we unveil fascinating insights into the role of protein intake and highlight the most effective meat for achieving your weight goals.

Get ready to embrace an excellent source of protein, a more satisfying approach to shedding those extra pounds!

What Is a Meat Diet for Weight Loss?

Proteins are known as the building blocks within our bodies. They play countless critical roles, such as forming the basis for every living cell.

Michael Clarck

To understand how consuming meat can help in weight loss, we also need to understand proteins’ role in our bodies – which is what meat is primarily a source of.

Proteins are known as the building blocks within our bodies.

They play countless critical roles, such as forming the basis for every living cell.

They help build and repair tissue, allow for metabolic reactions (our bodies’ ability to convert food into energy), and coordinate bodily functions.

Moreover, to provide our bodies with their structural framework, proteins also play a part in maintaining the correct PH and fluid balance.

Mainly focusing on meat as a bountiful source of protein content for your body, this macronutrient is vital in helping shed that unwanted fat as it helps preserve your muscle mass.

The body is designed so that it is easier to convert protein to energy and increase your metabolism than with excess fat, which usually gets stored and becomes unsightly, uncomfortable, and unwanted.

In comparison to carbohydrates and fats, proteins are the most satiating. It ticks all the categories of satisfaction.

Everything from the flavor and texture to the scent appeases our taste buds much more effectively.

In other words, our yearning to discover pleasure and wholeness from our meals will be met sooner, ensuring we don’t have weight gain.

For example, it will take one portion of steak (which will be easier for your body to break down) to hit the spot, compared to consuming many more bread rolls to feel equally full.

Skinless chicken

What Is a Meatless Diet for Weight Loss?

If a juicy, tenderized steak or pork chop doesn’t make your mouth water, there are alternate options for you to consider, with many similar health benefits. 

Remember, the driving force here is fueled by consuming the suitable grams of proteins, regardless of the source.

There are many easily accessible plant-based options, such as beans and lentils, whole grains, nuts, seeds, soy products, tofu, and tempeh, to mention but a few.

A meatless weight-loss diet works as well – as long as you get your proteins in. 

5  Best Meats for Weight Loss

Skinless chicken:

The white meat in skinless chicken can be one of the leanest protein sources.

Selecting skinless chicken breasts, wings, or tenders can offer you more protein than other portions.

The secret here to help assist in your weight loss regime is to avoid dark meat as far as possible.

Also always remember to remove the skin before consuming your chicken, if not already done in the preparation phase of your meals.

A serving of cooked chicken breasts, for example, also offers the body B vitamins and nutrients such as phosphorus, vitamin B6, selenium, riboflavin, niacin, and choline (which is a nutrient vital in your body to perform certain essential functions).

Lean beef:

Lean meat is for the beef fans out there.

Beef falls under the red meat category, which comprises saturated fats.

Having leaner cuts like a hearty sirloin steak, some lean ground beef, or tenderloin is all acceptable in moderation – the key words being ‘in moderation.’

To help put this into perspective, The World Cancer Research Fund recommends restricting ourselves to eating such meats to three portions a week.

So, you can still enjoy red meat for weight loss if you keep an eye on your portions.

White turkey meat:

An alternative to your chicken is turkey, a source of lean poultry.

Just as with chicken, you want to stick to the white meat portions, like the breasts and wings, whilst trying to dodge the leg (which is your dark meat portion).

Meat for Weight Loss

White meat has significantly fewer calories, but the portions of our servings make all the difference in whether we shed off those few extra pounds.

Remember, the larger the portions, the more significant the total fat intake.

So, use turkey’s white meat for weight loss.

Lean Pork:

While pork consists of fattier meats like bacon and pork belly, they also possess healthier, leaner cuts.

Pork chops, sirloin pork roast, and pork chops are all healthy options if you’re a pork fan and can’t do away with them.

They contain a good amount of protein, and you can reduce your fat intake by cutting away all visible fat.

Lean Pork

According to the Food and Drug Administration, their guidelines stipulate that pork portions should always be cooked at an internal temperature of 145 degrees.

Lean pork meat for weight loss is widely used, and you can take this one without hesitation if you cook it perfectly.


Mollusks can vary from snails and slugs to clams, oysters, mussels, squid, etc.

Seafood like the latter is packed with nutrition, but we should be watchful to avoid alternatives that could be higher in mercury, such as shrimp and shellfish.

So, you can use mollusk meat for weight loss when you want to lose weight.

Did you know that mollusks are also unique and beneficial in cleaning our waters?

They are particularly good as they filter out biological matter and heavy metals that prove dangerous to our seas.

They can also be farmed, raised on ropes, not need any feed, and place marginal stress on the environment.

Healthy Tips for Eating Meat for Weight Loss

Here are some helpful tips to keep you on your weight loss journey while enjoying the benefits of meat;

  • Let “in moderation” become your new favorite saying. Remember to enjoy your meat portions but in line with the American Heart Association’s recommendations- ideally, 5.5 ounces of cooked meat daily.
  • If you’re a red meat lover, limit your quantity. Allow your portions to be about 3 ounces, or roughly the size of a deck of cards, to help you compare.
  • When opting for red meats or pork, remember to avoid excess fat as we want to optimize protein intake and not fat consumption.
  • When considering fish portions, around 8 ounces of fish is safe per week, especially oily fish such as herring or salmon with Omega-3 oil.
  • Together with eating the leaner portions of meat for weight loss in their allowed safe quantities, cooking methods such as baking, steaming, grilling, roasting, and stewing will help you get the most out of your meal compared to frying. Deep frying radically increases the fatty acid and calorie count, opposing your desire to lose weight. 

Beat the Bloat with Protein

Who said attaining your desired weight goal has to be a lousy, salad-only kind of diet?

Just follow our tips and tricks, and stick to the best meat for weight loss.

These meaty diets help provide a balanced meal.

Meats, in their correct lean portions and accurate quantities, and being prepared appropriately, benefit your body in too many ways to ignore.

It provides your body with ample proteins, increases your metabolism (which is one of the first steps to naturally losing weight), and overall helps assist your vital body structures.

It is also proven to be more accomplishable to lose weight through a meat diet.

There is no complete deprivation or exclusion, so the likelihood of one adjusting to the guidelines is more successful and satisfying.

So go on ahead and enjoy a sensational piece of steak or a hearty beef stew with a clear conscience, knowing that your taste buds and scale will be satisfied.

And if meats don’t exhilarate your tummy, there are alternate protein options.

Either way, increase the protein intake and enjoy losing weight.