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Does eating meat support weight-loss?

It is widely believed that meat can lead to weight-gain. But, if we choose healthy meats and prepare them the right way, nothing is further from the truth. In fact, including healthy meats into our diets can supply our bodies with a wide range of nutrients that support fat burning and weight-loss.

One of the main causes of weight gain in Western societies is through the consumption of processed foods. In fact, a 2021 study published in the journal Clinical Nutrition, found that eating heavily processed foods was associated with a 15% increase in the risk of obesity.

Another interesting fact came from researchers at the University of Alberta, USA. They found that a diet consisting of 40% protein burned more total calories than a standard recommended diet consisting of just 15% protein. The researchers believe that this is because digesting protein requires a higher caloric expenditure than digesting carbohydrates.

In other words, our bodies have fewer calories to use for energy when we consume protein, compared to when we consume carbohydrates. So even without changing our level of activity, consuming more protein leads to a higher fat-loss ratio.

Here are 5 of the best meats that support weight-loss:

  1. 100% grass-fed beef is high in protein and has a complete amino acid profile, as well as plenty of healthy fats that keep us fuller for longer.

  2. Sardines are very nutritious and rich in healthy fat (like omega-3 fat). These small fish are healthier than most other fish options because they contain the safest levels of mercury. Plus, they align well with nose-to-tail eating because we truly do eat the whole fish when we eat sardines — head, tail bones and all.

  3. Salmon is rich in B vitamins, minerals, antioxidants and healthy fats. Plus, as one of the most popular fish in Western cultures, it’s easy to find and very versatile in meals.

  4. Shellfish including: mollusks like oysters, scallops, clams, squid, mussels, shrimp, crab and lobster. Shellfish is high in protein as well as numerous minerals that are important for metabolic health, such as: zinc, selenium and iodine. In fact, oysters are the highest source of zinc of any food on the planet, containing over 5 mg each.

  5. Organic free-range poultry, including corn-raised turkey and chicken, is among the healthiest meats for weight-loss thanks in part to its high vitamin B3.

3 types of meat to try to avoid eating:

  1. Deep-fried meats of all kinds should be avoided because they usually contain inflammatory fats like vegetable oils and added refined carbohydrates that spike insulin levels.

  2. Fast food burgers are as bad or worse than deep-fried meats because they contain a white bun with almost 40 grams of empty-calorie carbohydrates. In fact, fast food burgers have more carbohydrates than protein, making them lacking in satisfying amino acids while also promoting high insulin levels in our blood.

  3. Fast food chicken is so full of fillers such as: white flour, sugar and high fructose corn syrup, that it’s almost always more grain than actual chicken.

The key thing to remember is, keep your meals balanced and include a wide-range of meats, fruits and vegetables. Try to avoid processed meat and focus on those organic and corn-fed varieties, which are better for us and for the animal too.

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