Would you like to watch your calorie intake, but are you a real meat eater? Then this article is exactly what you need:we tell you which 5 meats you can eat best if you want to get enough protein and want to watch your fat and calorie intake and which 3 meats you should avoid if you try to fall off. Are you reading along?
Red meat contains saturated fat, but there are leaner cuts that you can enjoy in moderation, such as tenderloin, steak and lean ground beef. An 85 gram serving of 95% lean ground beef contains 150 calories and 23 grams of protein. But what exactly do we mean by 'in moderation'? Then think of a maximum of three servings per week (reminder:a serving is about 85 grams, prepared). On average, we now eat just a little more than that, namely 100 grams per day. That should be doable!
Read also :'10 myths about losing weight that you should definitely not believe'
Skinless chicken breast is one of the leanest proteins. The key to success is to choose white meat over dark meat. The white flesh is found in the breast, fingers and wings. An 85 gram serving of baked chicken breast contains 135 calories and 28 grams of protein. It is also high in phosphorus, selenium, riboflavin, niacin, vitamin B6 and choline. Remember to remove the skin before eating and avoid dark meat, which can be found in the thighs or drumsticks.
Seafood and fish are a nutrient-rich source of protein, but it's wise to make sure you eat products that are low in mercury and leave a sustainable mark on our planet. Clams, mussels and oysters are therefore perfect choices, as they are generally low in mercury. The unique thing about mollusks is that they are good for water because they help keep it clean by filtering out metals and other biological materials. In addition, they do not need to be fed and harvesting has little impact on the environment. An 85 gram serving of mussels contains 146 calories and 20 grams of protein.
Like most meat, pork consists of a healthier and less healthy part. For example, pork chops, pork tenderloin and pork steak are the healthiest, while bacon and pork belly are much fatter. For example, an 85-gram serving of pork chops contains 122 calories and 22 grams of protein. When preparing pork, cut off any visible fat and make sure to cook it at 63 degrees.
Like chicken, turkey is a lean protein source. You can find the white flesh in the breast and wings, while the leg contains mostly dark flesh. White meat contains fewer calories, but when you eat a portion of 85 grams, the difference is negligible. The amount of protein and fat are the factors that make the difference. For example, roasted turkey breast contains 125 calories, 2 grams fat, 0.5 grams saturated fat and 25 grams protein, while dark roasted turkey meat has 130 calories, 9 grams fat, 2 grams saturated fat and 13 grams protein.
Then there are of course also the types of meat that you should avoid if you are trying to lose weight, simply because they are quite high in calories and at the same time contain a lot of fat…
Even if you choose "healthier" meat, breading and frying will make it lose its health benefits. First, it provides a significant increase in calories and fat:an 85-gram serving of fried chicken contains 250 calories, 13 grams of fat and 15 grams of protein, while a serving of "regular" chicken of the same size has 135 calories, 3 grams of fat and 28 grams of fat. grams of protein. That may help explain why a study in Nutrition, Metabolism and Cardiovascular Disease researchers found that eating fried foods more than four times a week significantly increased the risk of being overweight or obese compared to eating fried foods up to twice a week.
Bacon, hot dogs, salami, and sausage are all good examples of processed red meats. They contain more calories, saturated fat and salt compared to less processed red meats, making them bad for our hearts. An 85 gram hamburger contains 120 calories, 3 grams fat, 1 gram saturated fat and 22 grams protein, while 85 grams bacon has 400 calories, 30 grams fat and 10 grams protein. Research shows that eating less processed meat—even just 2 percent of your total calorie intake—and replacing it with protein from plant-based sources may be linked to a 32 percent lower risk of death.
While fish and other seafood can be great sources of protein and important vitamins and minerals, they can also be high in mercury. To avoid or reduce your exposure to mercury, avoid tilefish, swordfish, king mackerel, ahi tuna, and emperor bass. You should also be careful with canned tuna…
