Health Care

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Vitamins and Minerals

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Weight Loss

[Weight Loss][twocolumns]

LEAN MEATS FOR NATURAL WEIGHT LOSS


Protein plays a major role in weight loss, with meat being one of the primary sources. One of the main benefits meat has when it comes to a weight loss diet is its protein content. Most meats contain almost no carbohydrate, but a high amount of protein. The body uses more energy to digest protein than it does fat or carbohydrate, leading to faster weight loss. Protein can keep you full longer and burn more calories during digestion. But you want to choose your protein carefully. The type of meat you pick when dieting is important, as the calorie and fat content can vary greatly from one meat to the next. Animal proteins increase thermogenesis more than vegetable proteins, so the best calorie-burning foods are lean meats.

What is Lean Meat?

What comes to mind when you think “lean meat?” Chicken? Turkey? They’re all good choices, but you might be relieved to know they’re not your only options when eating lean and mean! But any lean protein source is a good belly-blasting food. Lean meat has been found, after numerous researches, to be one of the best in burning superfluous fats in the body. It not only provides necessary calories to body but also keeps dangerous things like cholesterol and fat in lower amounts in human blood. Lean meat is available in different types like turkey breast, skinless and boneless chicken, fresh water fish, shell fish, ground beef, pork, lamb and so on.
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Thus, low fat lean meat has a number of advantages and one may use it by baking, roasting, broiling and grilling. It should not be cooked or fried with excessive oils so that the purpose of lean meat remains intact. It is expensive as compared to high fat meats, but its real advantage is in low-fat and low cholesterol. So eat some protein at each meal—build your dinner around lean chicken, beef, lamb or pork. That way, you're burning the most calories through digestion at the end of the day, when your metabolism is slower. What’s more, eating lean beef, veal, pork, and poultry can be part of a reasonable weight management program that also includes generous amounts of fresh fruits and vegetables. Select lean cuts of meat. Keep your cholesterol in check by selecting non-fatty meats such as:

LEAN PROTEIN FOR NATURAL WEIGHT LOSS

Seafood

Seafood is one of the best sources of protein, when included in the diet, could result in a slimmer waist and better health. For those enjoying excellent health and ideal body weight, having seafood on a regular basis may even prevent possible future poor health and weight gain. Studies have shown that seafood has been found to contain monounsaturated fat (MUFA). Studies have also shown that having a regular diet with foods containing MUFA can prevent belly fat. Most fish is low in fat, and the exceptions usually have a healthy form of fat -- omega-3 fatty acids. Omega-3's, which are found in salmon, herring, mackerel, tuna and other fatty fish, appear to help protect against heart disease and other chronic conditions. Studies show it's more satisfying than chicken or beef, probably because of the type of protein it contains. Eating plenty of oily fish is a good idea if you want to tone up your tummy, because it is high in protein and low in ‘bad’ or saturated animal fats. It is also a rich source of omega 3 and 6 fatty acids.
Including fish in your diet can be beneficial for the healthy fats they contain. Fish can rival meat in terms of protein content, with 3 ounces of fresh tuna containing 20 grams of protein and 3 ounces of salmon containing 17 grams. Some of the lowest calorie fish are crab and haddock, which have 90 calories per 3 ounces, orange roughy, which has 70, sole, whiting and sea bass have 100 calories, and halibut and catfish have 120 calories per serving.

White-Meat Poultry

Chicken is a very good source of protein. Lean protein from sources like skinless chicken help ramp up your metabolism, and help you avoid the types of dietary fat that cause abdominal fat storage. Choose skinless chicken and chicken breasts - they're the leanest picks. Skinless chicken breasts are a traditional backbone of healthy weight-loss plans. Because chicken has no carbs and just 5 g of fat per 3- to 4-oz. serving, many dieters rely primarily on chicken for their protein needs.
Dark meat is higher in fat--don’t forget to remove the skin, which is full of saturated fat, But any lean protein source is a good belly-blasting food. Pick the white meat of the chicken by opting for breast meat rather than thigh or wing. A 3-ounce serving of roasted chicken breast contains just 7 grams of fat and 170 calories, along with 25 grams of protein. The same amount of roasted thigh has 13 grams of fat, while wings have 16 grams. Whether you prefer the breast or a skinless thigh or leg -- which are similar in low-fat content -- chicken is an excellent source of lean protein and has essential nutrients, including iron and zinc.

Turkey

Turkey is a popular food if you are on a weight-loss diet, and you can eat it for almost any meal or snack. Turkey is good for a weight-loss diet because it is high in protein, which is a filling nutrient and Turkey also provides essential vitamins and minerals. Turkey meat (white preferred) is a terrific belly fighter because it is super low in calories and high in protein. It also contains leucine, which can help maintain muscle mass while you shed weight- keeping your metabolism charged. Turkey is actually even leaner than chicken, with a 3-ounce serving of breast containing just six grams of fat. Dark meat tends to be high in fat, which could cancel out some of the benefits. Even the dark meat on turkey is a better choice than the dark meat on chicken. The same 3 ounces of wing or thigh from turkey has 10 grams of fat.

Lean Beef and Veal

Beef is not generally the first meat you think of when trying to lose weight, but it has its place in a healthy diet. Eaten in moderation, beef can aid weight loss. Most foods can be enjoyed in moderation as part of a healthy and balanced diet. However, when it comes to beef you have a choice.
Lean beef believe it or not, lean beef has only one more gram of saturated fat than a skinless chicken breast. Plus lean beef contains an abundance of zinc, iron and vitamin B12. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce portion.
Grass-fed beef has a lot less fat content than conventional beef, with only 2.4 grams of fat compared to 16.3 grams of fat for a 3.5 ounce serving. Grass-fed beef also contains higher levels of conjugated linoleic acid. These are naturally occurring chemicals found in fatty acids. Major dietary sources of conjugated linoleic acid are beef and dairy products. Linoleic acid is believed to reduce fat in the body. Also, if conjugated linoleic acid found in beef really does reduce fat in the body, you will look thinner. Since muscle weighs more than fat, fat takes up more space in your body. If conjugated linoleic acid allows foods to be used as fuel rather than being stored as fat, this will result in a leaner look.  Beef contains leucine, which helps you lose weight and keep your muscles.
Ground beef can be extremely fatty—but it doesn't have to be, if you take control of what beef is ground. Sirloin steaks are a lean meat, with three to four percent fat. Grind them and they make great hamburgers.
By choosing grass-fed beef and Lean beef you are adding a low-fat protein source to your diet. Avoid processed beef and cook at lower temperatures to reduce health risks. Adding a serving of beef once or twice a week to a healthy and balanced diet can be a way that beef can aid weight loss.

Lamb

Lamb is an important constituent of the red meat group. It possesses its own unique taste compared to beef and pork. It is not a big calorie saver to dieters as its fat content produces a calorie count similar to beef. It is, however, very rich in vital natural vitamins and minerals and many consider this fact to be a worthwhile offset to any supposed added calories in order to maintain good dietary health. Grilled lamb is back on the menu. Scientists have discovered that CLA, a type of fatty acid normally found in lamb, beef and dairy foods, has blubber-shedding effects. In the British Journal of Nutrition, people given concentrated CLA for six months saw a 4% reduction in body fat, mainly from the legs.
Lamb contains conjugated linoleic acid, low levels of conjugated linoleic acid in the body can lead to obesity since dietary fat cannot be used as energy and is moved into cells resulting in fat storage. Lamb contains vitamin B, protein, zinc and trytophan. This is certainly a better option to processed or canned meat, and is a healthy source of protein. Lamb can be suitable for reduced-carbohydrate diets, it is carbohydrate-free. Carbohydrates are your body's primary energy source, but low-carbohydrate diets can help you lose weight if you reduce your total calorie intake as well. Lamb has its own distinct variety of meat cuts. Some of the more popular lean options are: Lamb loin chop, arm chop and fore shanks

Pork

Talk about a bad reputation -- the term "pork" is used to describe all kinds of excess, so it's no wonder dieters often steer clear. Here's a case where the meat itself is not what it used to be. Today's cuts of pork tenderloin are 30 % leaner than 20 years ago. That makes this white meat a lean source of protein with benefits similar to those of lean beef. It's not just the other white meat. Two cuts of pork in particular are very lean, and seriously delicious. A regular pork chop is a medium fat meat—but a loin chop is quite lean, and makes a nice change from chicken breast (remember to grill or broil rather than fry).
The tenderloin is another ultra-lean cut of pork, that you can cut into pieces to cook, or cook as a whole and then slice. Pork tenderloin actually has about the same amount of fat as a piece of steak, and when properly prepared a give you a boost of protein and add another flavor or meat to your diet. Again, limit to 3-6 per day, and only one or two times per week maximum, 3 ounces of pork tenderloin and the same amount of extra lean ham all have about 18 grams of protein. Pork tenderloins are delicious treated with a spice rub and grilled or broiled—no need for fatty sauces.

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