Lean meats for diet list

If a person is not a vegetarian, then dishes made from dietary meat without fat, prepared according to specially developed recipes, must be included in his diet, because thanks to this useful product the body is enriched with vitamins and essential microelements. However, not all meat can be considered healthy, because each type differs in taste and composition.

Dietary meat: product ratings and recipes

Losing weight, gaining muscle mass, dieting or proper nutrition - all this requires a person to have a special approach to creating a daily menu.
To help your body get rid of excess fat and keep it in good shape, you need to include low-calorie foods in your diet, one of which is meat. It is an indispensable supplier of protein, amino acids, microelements and vitamins, without which the full functioning of all organs and systems of the human body is impossible. Among animal products, there are those that have minimal calorie content and are considered dietary. WEIGHT LOSS STORIES OF STARS!

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Nutrition experts have compiled a calorie rating for all types of meat traditionally used in cooking:

The types of meat occupying the first six positions can be safely classified as dietary.

The lowest calorie type of meat is veal. There are practically no fats and carbohydrates in it. You can quickly lose weight with properly prepared veal, but nutritionists do not recommend getting too carried away with this product.

It is believed that red calf meat, when consumed in excess, increases the risk of developing cancer. But if you eat a portion of veal 1-2 times a week, and on other days include other types of meat in your diet, this will benefit the body.

Horse meat contains a large amount of B vitamins, potassium, magnesium, iron and phosphorus. It does not contain cholesterol, which is dangerous for people with heart and vascular diseases.

Despite the benefits of the product, horse meat is rarely found on the tables of our compatriots. But if possible, it is advisable to at least sometimes include in the diet dishes from young horse meat, which has a minimal fat content.

Chicken meat is easily digestible and tastes good no matter how it is cooked. Chicken fiber contains vitamins A, D, E, phosphorus and iron.

Chicken goes well with various foods: vegetables, herbs, cereals. However, during the cooking process, it is recommended to separate the skin from the carcass, since it contains the largest amount of fat.

The most popular type of dietary meat all over the world is beef. It is absolutely safe for health, so dishes made from it can be eaten even by people with chronic diseases. Properly cooked lean meat normalizes the acidity of the stomach, is quickly digested and easily absorbed.

The only drawback of the product is the long cooking process: to make the dish soft and tender, you will need to spend some time in the kitchen.

Turkey fillet is considered a record holder for phosphorus content: there is much more of it in poultry than in sea fish. The product is also useful because it contains selenium, B vitamins, antioxidants and bioflavonoids. Nutritionists advise choosing the light part of the carcass - it is the leanest.

You shouldn't eat turkey skin. It contains a lot of calories, which can ruin all your efforts when losing weight.

Rabbit meat is commonly included in many diets. This popularity of the product is explained by its balanced content of fats, proteins and carbohydrates and low calorie content. Rabbit meat improves lipid metabolism, which accelerates metabolism and helps normalize weight.

Rabbit meat is hypoallergenic, so it will be appropriate on the tables of allergy sufferers and asthmatics. The main thing is to choose a dry carcass that is pale pink in color, without foreign odors, bruises or bruises.

The energy value of lamb is significantly higher than that of the above types of product. Therefore, it is only a stretch to consider it dietary meat. Regular consumption of lamb can provoke the development of atherosclerosis and obesity. Elderly people, patients with diseases of the joints, blood vessels and heart are recommended to exclude this type of meat from the diet.

Despite its relatively high calorie content, lamb has some healing properties. It contains B vitamins, potassium, magnesium, iodine and iron, which are essential for anemia.

Doctors have long dispelled the myth that pork is poorly absorbed by the body. It has a valuable composition, which contains vitamins, zinc and iron. Pork stimulates milk production in nursing mothers and allows you to quickly restore energy after severe physical stress or a protracted illness.

The only possible harm that a person can receive from eating pig meat is infection with parasites that carry dangerous infections. Allergy sufferers should not eat any pork dishes. Pork fat is contraindicated in patients with atherosclerosis, cholecystitis, eczema, and inflammation of the bile ducts.

Goose and duck meat closes the list of products, as they are the fattest. It contains cholesterol, which is dangerous for diabetics and people who are overweight or obese.

Poultry is contraindicated for people with diseases of the stomach, liver and pancreas. Despite the fact that goose and duck fibers contain useful minerals, vitamins and amino acids, this category of meat should be excluded from the diet when losing weight.

The benefits of meat largely depend on how it is prepared. Frying in oil or margarine, adding various additives to the minced meat automatically increases the calorie content of the dish. For example, the energy value of chicken fillet is only 160 kilocalories, and a chicken cutlet made from the same meat is 330 kcal, that is, 2 times higher.

The most dietary dishes are those that are steamed or oven-cooked with a minimum amount of salt, vegetable and animal fats. Vegetables - raw, boiled or stewed - are considered the best food addition to meat.

Below are 5 recipes for preparing delicious and healthy dishes from different types of dietary meat that will help you lose weight and maintain a slim figure.

To prepare this low-calorie but satisfying salad you will need:

200 g chicken breast or leg (no fat);
400 g broccoli;
1 medium carrot;
lemon;
olive oil.

1. Remove the skin from the chicken and boil until cooked.
2. Peel the carrots and cut into pieces.
3. Simmer vegetables over low heat for 10 minutes.
4. Cut the boiled chicken into cubes and add to the warm vegetables.
5. Drizzle the salad with olive oil and sprinkle with the freshly squeezed juice of half a lemon.
6. Place into portioned plates and serve.

If desired, you can add other green vegetables to the carrots and broccoli: zucchini, zucchini, asparagus or green beans.

This dish is so harmless that it can even be given to infants as complementary food. To create a culinary masterpiece you will need:

500 g turkey fillet;
1 onion;
small zucchini;
stalks of petiole celery;
4 tsp. oat flakes "Hercules";
2-3 cloves of garlic (optional);
onions and carrots for frying;
sunflower oil.

1. Mince the turkey and vegetables.
2. Stir the mixture and add oatmeal, spices, salt and pepper to taste.
3. Form meatballs from the minced meat and place in a wide pan.
4. Separately, peel the onion and cut into cubes, grate the carrots on a coarse grater.
5. Fry it in a small amount of oil and place it in a pan.
6. Pour water over the meatballs and simmer over low heat for half an hour.
7. Serve with low-fat sour cream or herbs.

Turkey meatballs can't just be made on the stove; this recipe works great in the slow cooker.

If you stew beef with vegetables, you will get a dietary dish that will provide you with a feeling of fullness for several hours. To prepare it you will need:

400 g beef;
1 carrot;
1 tomato;
150 ml milk or water;
half a lemon.

1. Clean the beef from fatty layers and films.
2. Cut the meat into large slices and beat lightly.
3. Rub with salt and fry in a heated frying pan, greased with a small layer of vegetable oil.
4. Add a little water, cover with a lid and leave to simmer over low heat.
5. Boil the carrots in advance until half cooked, grate them on a fine grater.
6. Twist the tomato in a meat grinder or grate it.
7. Add milk and juice of half a lemon to the vegetables.
8. Pour the mixture into the frying pan and simmer until done.

Harm

If you decide to lose weight with meat products, you should know what harm they can cause to the body. However, do not forget that all the arguments below are only hypothetical and require more thorough scientific confirmation.

Increased protein consumption can provoke poisoning by its breakdown products and cause intoxication of the body. Animal fat is difficult to process and settles on the walls of blood vessels in the form of atherosclerotic plaques. During the digestion of red varieties, uric acid is formed, which contributes to the development of arthritis and arthrosis.

The meat supposedly contains thyroid and sex hormones, which are used in animal husbandry to accelerate the growth of livestock. Once in the human body, they disrupt hormonal levels, which is fraught with serious health problems. Considering that this is one of the main causes of excess weight, including this product in your diet is not the best solution.

To prevent animals from getting sick due to poor conditions, they are given antibiotics, which can then be contained in meat products. For human health, their harm is that they kill the immune system, and against the background of any weight loss, the body is already weakened. The result is a deterioration in health and an increased risk of various viral and infectious diseases.

Recently, data from various studies have been constantly published indicating that red meat is a real killer, as it causes such deadly diseases as:

cancer (due to carcinogens formed in it during frying);
heart pathology (due to high cholesterol);
Alzheimer's disease (due to the amino acid homocysteine, released during the breakdown of animal proteins).

In this regard, many nutritionists and doctors recommend giving up meat products altogether. And not only while losing weight, but for the rest of your life.

But! Carcinogens are formed when fish is fried too. So it’s enough to just abandon this cooking method. And homocysteine is found in all products of animal origin (eggs, milk, fish).

There is also an opinion that meat disrupts the intestinal microflora due to infection with parasites and the proliferation of putrefactive bacteria. And with a diseased digestive tract, healthy weight loss is impossible.

And a little about secrets.

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself.

Dietary meat: list

Rating of types of meat

Nutrition experts have compiled a calorie rating for all types of meat traditionally used in cooking:

The types of meat occupying the first six positions can be safely classified as dietary.

Veal

If we take into account the calorie content of veal, which is about 100 kcal per 100 g, 19 g of protein and only 2 g of fat, then veal can rightfully be called the most dietary type of meat.

Veal helps regulate blood glucose levels, which is very important during a diet.

But there are also disadvantages: its muscles are not sufficiently formed, and immature fibers are harmful to health. Veal can and should be included in the diet, but not more than once a week.

horsemeat

In terms of its environmental friendliness, horse meat is ahead of its competitors. Judge for yourself: herds of meat breeds spend their entire lives on pastures. They are not fed hormones and antibiotics, and are not kept in cramped stalls to gain weight - horses grow and gain weight in natural conditions.

The meat is famous for its rich amino acid composition, low cholesterol content, hypoallergenic and easy to digest. In addition, parasites for horse meat are a rare occurrence.

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Chicken

What is chicken meat famous for? Easy to digest, low fat percentage and good taste. Chicken contains iron and phosphorus, as well as vitamins A, D and E. In addition, it is very easy to prepare, goes well with many foods and is available in any store.

Tip: To reduce the amount of fat, remove the skin from the chicken before cooking. You should not eat chicken organs because they have almost no benefits.

Beef

Beef can be safely included in your diet; it helps normalize stomach acidity and is easily and quickly absorbed by the body. However, we are talking more about beef tenderloin, which contains little fat and is considered lean meat.

100 grams of beef tenderloin contains about 120 kcal, 20 g of protein and 3 g of fat.

The downside is the fact that the process of cooking beef is very labor-intensive and takes up a lot of your time.

Turkey

Turkey meat is also included in the list of dietary meats due to its low fat content. There is even more phosphorus in this bird than in fish, which is considered the record holder for the content of this substance. One serving of turkey will provide the body with half the daily value of B vitamins and the daily value of vitamin P.

If you're losing weight, choose the light part of the turkey, which has the least fat. You should not eat its skin. A big plus of turkey is the presence of selenium, a powerful antioxidant.

Rabbit

This meat is a champion in protein content, absorbed by the body by 90% (beef is only 60%), low-calorie (173 cal per 100 g) and dietary. What else is needed for first place? It is low in cholesterol and high in Omega-3 polyunsaturated fatty acids.

“Rabbit has much less fat and saturated fat than beef. There are only about 4 grams of fat per 100 grams of rabbit, versus 22 grams contained in the same amount of beef,” notes nutritionist and author of books on healthy eating Lisa Young.

Which is healthier for a person?

Choosing dietary meat is a complex process, because there are many different types available in stores, and not all of them are dietary. For example, pork and lamb cannot be called low-calorie foods due to their fat content. Beef is less fatty, but choosing the right cut is also very difficult: it is better to take veal. According to experts, turkey and rabbit meat are the healthiest meats for humans and at the same time low in calories. You can also add chicken breast to the list of dietary poultry meats.

Bird

Poultry has always been considered one of the most dietary foods. However, goose and duck cannot be included in this list, because their meat is very fatty and is close in calorie content to lamb. There are two main types of lean and healthy poultry:

Chicken is dietary and is present on almost every table. It contains many vitamins, protein and beneficial microelements. It is worth noting that the leanest poultry meat is chicken fillet.
Turkey is an equally healthy bird. Its hypoallergenic meat contains a number of amino acids that help the body quickly get rid of cholesterol.

Dietary animal meat

If you decide to lose weight, but cannot eat too “light” and dietary poultry, then you should know that there is also lean animal meat:

Beef – tenderloin or thin cut. However, you should not take the thigh lifter, because it will be difficult for the body to absorb.
Horse meat is distinguished by its unusual taste for many. Horse is considered one of the leanest types of meat.
Veal is the same as beef, but healthier because young meat contains much less fat.
Rabbit meat is the healthiest and leanest carcass of mammals. It is even recommended to include rabbit in the complementary feeding of young children.

Chicken

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Chicken meat: how to choose a safe product. Expertise "AiF"

The most common, easily accessible and one of the most useful. Chicken is valued primarily because the protein contained in this meat is the most easily digestible. Besides, there is quite a lot of it. And it contains chicken protein - 92% of the amino acids we need. Chicken also contains vitamins B2, B6, B9, B12 and iron, phosphorus, selenium, calcium, magnesium, copper.

Chicken meat is recommended for diseases of the cardiovascular system; chicken is excellent for fasting nutrition in case of obesity, since it brings few calories, but has a lot of benefits. You just need to remove the skin - it contains a lot of fat.

How to cook

Those who want to lose weight and improve their diet are very sensitive to this issue. Meat for dieters is an irreplaceable source of protein, which takes a long time to digest and blocks the feeling of hunger. To ensure that such a healthy product does not contain such a harmful substance as cholesterol, you need to know how to prepare it correctly. So, when on a diet, it is better to bake, boil or steam meat dishes, preferably without spices and salt.

In the oven

Baked food is distinguished by its beneficial properties: during such heat treatment it retains its aroma and natural taste. Another advantage of this cooking method is that dietary meat in the oven turns out more juicy and practically does not lose the nutrients it contains. You can simply bake dishes on a baking sheet, in a sleeve or wrapped in foil.

For a couple

Steamed dishes differ from fried and even stewed ones in their taste. In addition, this cooking method is much more suitable for those who are trying to eat less junk food. Steamed dietary meat can be breaded, made with mushrooms, cheese or vegetables, and cooked in a double boiler, slow cooker, or simply over bubbling water in a saucepan.

Boiled

If you have switched to a healthy lifestyle, then you will like this method of cooking, because here you can also come up with many options. For example, if the diet does not prohibit the consumption of meat with vegetables, then cook a diet soup. The only thing worth considering is that the meat needs to be boiled separately, and the vegetables need to be sautéed or stewed without oil.

Benefit

Any meat (both red and white) is good for health, as it is a source of:

Squirrel. Animal protein contains all the essential amino acids for the human body. This means that if you include it in your diet, it will help build beautiful, sculpted muscles and prevent their breakdown.
Vitamin B12. Without it, the risk of developing a severe form of anemia increases several times.
Gland. There is especially a lot of it in red varieties and offal.
Vitamins A, E, D. They are fat-soluble, so they are perfectly absorbed when eating meat products.
Phosphorus. It is part of human DNA and cell membranes; without its participation, not a single biochemical reaction occurs in the body.

At the same time, it cannot be said that this is an irreplaceable source of animal protein and vitamin B12. These nutrients are also found in other foods. Therefore, when losing weight, it is quite possible to give up meat and replace it with them.

Beneficial properties also include:

improvement of mental abilities and memory;
generation of additional energy;
calming effect on the nervous system;
choleretic effect, normalizing liver function;
prevention of anemia and vitamin deficiencies;
strengthening the muscle frame.

Meat, due to its taste and nutritional value, contributes to the production of joy hormones, which are usually so lacking during weight loss. Its use reduces the risk of failure when following even the most strict diets.

Dietary meat dishes

Even if you use exclusively lean meats, you can get not only a healthy, but also a very tasty lunch, especially if you supplement it with some other low-calorie foods. For those who think that preparing healthy food for weight loss is a complicated process, this collection of recipes will help, which will prove that dietary meat dishes are easy to make.

Beef

This kind of meat product contains a large amount of iron, vitamins and proteins. Having chosen a lean cut, it is important to cook it correctly, and dietary beef recipes will help you with this. For example, everyone can boil meat, but not everyone knows how to stew it so that it turns out soft, but following the recipe, you can easily do it.

green beans – 200 g;
olive oil – 2 tbsp. l.;
beef – 700 g;
celery stalk – 1 pc.;
water – 2 tbsp. l.;
carrots – 1 pc.;
spicy herbs - to taste;
canned tomatoes – 3 pcs.;
corn starch – 1 tbsp. l.;
pumpkin – 150 g;
potatoes – 2 pcs.

Cut the washed beef into small pieces, fry the pieces in oil.
Boil small pieces of celery root and carrot rings. Add beef to soft vegetables.
Sprinkle the dish with spices and add small pieces of canned tomatoes.
Simmer the mixture for about an hour, turning the heat to medium.
Add pumpkin sticks, potatoes and beans to the cauldron. Leave to cook for another 15 minutes.
Dilute the starch with water, pour the resulting sauce into the food being prepared, and after 15 minutes, remove the dish from the heat.

Quail

We use quail eggs quite often; we value them for their taste, cute appearance and nutritional value. But quail meat is rarely found on our tables. Meanwhile, this meat is not inferior in benefits to other types of poultry meat, and in some ways even surpasses it. But in terms of price and efficiency, it will lose greatly to the same turkey, not to mention chicken.

But there are a lot of benefits in quail meat. Vitamins: C, A, PP, almost the entire group B. Minerals: calcium, iron, phosphorus, potassium, selenium... Easily digestible protein, a record amount of amino acids, healthy fats... In general, all the benefits of poultry meat and even more. It’s not for nothing that nutritionists love quail so much.