Diet for meat lovers
Many forms of meatless diets are in vogue these days, but many people are still cutting weight effectively with a variety of meat-based meals. No wonder! Meat is an excellent contributor to a low-carbohydrate, low-fat diet, because it is filling and can be prepared in a low-calorie way, but it is also an excellent source of protein. As with everything, moderation is the key – not self-torture!
The basics of a meat-loving diet
Watch your waist slim down! This diet will be good for your health, while the scales will be tipping down too.
Eat as much and as long as you don’t feel hungry – not as much and as long as you can. It’s worth eating slowly and calmly, sitting back every now and then to see if you’re still hungry.
Choose lighter, lower in fat and as rich in protein as possible! Don’t make your life harder by giving up unnecessary things: you can eat meat in the right breading, or even cooked, baked, grilled or raw! The key is awareness, mindfulness.
Spice up your diet! Don’t get stuck with natural roast meat; move on to marinated meats, tossed in a healthy breadcrumb coating, even cooked without oil.
Always have vegetables on your plate! Meat dishes are perfect with a delicious fresh salad, a yoghurt dressing or even grilled or steamed vegetables. The type of vegetables is up to your imagination and the nearest grocery store.
How meat helps in the diet?
- Its composition is specifically diet-friendly, because it consists of protein, water and, depending on the type of meat, some fat.
- Even small amounts are energising. According to experts, 12-15% of our daily energy intake should come from protein, and protein-rich sources such as meat are very useful for this.
- Replaces lost muscle. If you go on a weight-loss diet, you can lose muscle as well as fat. But with regular, strength-training exercises and eating enough protein (such as meat), this can not only be kept in check, but muscle growth can also be achieved.
- Not only does it contain protein, it is also very rich in it – while being very low in calories! On average, 100 grams of meat contains about 20 grams of protein. So, if you eat, say, 100 grams of chicken breast, you will get 20 grams of protein, which is about 80 kcal (1 gram of protein is about 4 kcal).
- It’s filling. Not only does it fill the tummy, but it’s also digested more slowly, making it easier to give up sugary snacks after main meals.
- You can eat almost any meat on a diet – obviously within reasonable limits. Excessive protein intake can also lead to other unexpected diseases.
A varied meat-loving diet – without flour and excess fat
A különböző húsfajták között minimális különbségek vannak energiatartalomban (100 gramm hús nagyjából 20 gramm fehérjét tartalmaz, ami körülbelül 80 kcal). A legsoványabb húsfajták a rákok és a kagylók, illetve a vadnyúl. Őket követi a csirkemell és a borjúhús.
Meat – but what kind and how to prepare it?
We’ve already discussed which types of meat are specifically recommended for diets, but we haven’t yet discussed how to vary the types of meat you can prepare – without adding the carbohydrates you would otherwise be saving from your diet.
- Give preference to chicken which are high in protein but low in fat.
- Instead of meats bubbling in fat make fresher, tastier, char-grilled meat dishes.
- If you buy minced meat, check the meat content. Don’t settle for the 60% boxed products, they contain 40% excess fat!
- You can eat almost anything from natural roast or cooked meat dishes. Season to taste with spices – instead of white flour breadcrumbs or sugary sauces.
- Accompany meat with fresh salads, steamed vegetables, mixed salads with yoghurt or even lean (thickened with food starch instead of flour) stews and sauces.
About chicken – a favourite of dieters and bodybuilders
Chicken breast has the highest protein content, so regular consumption is highly recommended. You might think that this would make your diet boring, but it doesn’t: there are countless recipes and tips on the internet on how to prepare it, from frying it in a natural pan to cooking it in soup. In fact, some of the larger recipe sites have really creative, tasty and even almost completely carb-free breadcrumb recipes. The only “contraindication” is to eat the skin (for example, when grilling chicken or roasting chicken legs), because it is high in fat. Poultry meat is practically fat-free: the fat is located directly under the skin (unlike pork or beef, for example), so it is easy to render, but you can also remove it yourself. One more important thing to know: almost any chicken recipe can be made with turkey!
About pork – basic dishes for restaurants, canteens and pizzerias
Pork is another very common and popular meat. If you go into a supermarket and look at the refrigerated counter, pork salami rivals chicken or turkey cold cuts. It’s the same at the butcher’s counter. It’s no coincidence that it’s a very versatile meat. But if you’re in the mood for stuffed meat, sausages, bone marrow toast or a good round stew, save it for the days after your diet. They won’t help you lose weight – just like bacon, lard or even fatty ham. Choose lean cuts (pork chop) and minced meat with a higher percentage of meat at the expense of fat.
About beef – not just for gourmets
Many people prefer the heavier red meats, and beef is the most popular of these. It can also be cooked naturally or cooked in a goulash or broth, or served with a low-calorie game sauce or fruit sauce. Butchers will also have pure beef and leaner, fattier versions. We prefer the latter for frying, because frying renders most of the fat, but at the same time minimises water loss, so that a given amount (say 0,2 kgs) is preserved without increasing the calorie content. It is also a special delicacy when eaten raw: minced as a tatar beefsteak or suddenly fried in butter on both sides and rare-done as a steak. The best news is that all of these different tasty delicacies can be included in your diet.
About seafood and fish – the jewels of the menu
If you don’t mind the many-armed and scissor fish, you can eat them and even fish and shellfish during your diet. You can also eat squid, mussels, crabs, lobster, and even perch, cod, catfish, pike, trout, tuna, sardines, carp, mackerel, salmon, herring – to name just the most popular ones. Again, the secret lies in the way they are prepared: most are cooked or boiled, fish (carp, catfish) are cooked in chowder, smaller fish in tomato sauce or in a little oil, larger fish preferably in a white flour-free breadcrumb coating.
On game meat and more – even for everyday use
Game meats such as venison, rabbit, pheasant, wild boar, quail, deer, wild duck, partridge, and farmyard rarities such as goat, duck, lamb and sheep can also be consumed during the diet. As well as stews and roasts, you can also make meatballs from wild boar or venison, for example – substitute wholemeal spelt flour for the buns or white flour. And if you’re feeling very strict, instead of frying in oil, opt for the oven and baking paper – and instead of meat loafs, say meat patty.
Offal and fatty snacks?
Naturally, fatty cuts and offal such as liver, shank or loin are to be avoided. However, if you want a really varied diet, you can fit in a meat-loving diet once in a while.
Poultries are white, the rest is red
This is one of the most popular (and simplest) approaches. White meats include chicken (hen, rooster), turkey, duck, goose – and, by some logic, rabbit (and in some books, even young calf, lamb). Everything else – beef, pork, veal, veal, sheep, game meats are classified as red meat. In general, white meats are said to be higher in protein, phosphorus and niacin than red meats.
What pales in cooking is white meat
For us, the non plus ultra is the theory that meat that does not turn pale during cooking is called red meat – so, for example, although it is poultry, goose and duck are also red. However, chicken is white meat. However, even though pork is also ‘blanched’ when cooked, it is considered red meat because of its high myoglobin content, as discussed in the previous paragraph. Beef, veal and game are also red meats, of course.
Poultry and fish have white flesh, the rest are red
Some people consider red meat to be beef, lamb, veal and pork, and any mixture, processed and/or preserved versions of these – such as ham, salami, sausages, liver pâté, canned meat, spam and, for example, salted canned beef. White meats include poultry and fish.
Muscles that have to work hard for a long time are red meat, the rest is white meat
Perhaps one of the most interesting concepts is the classification of meat into one category or another based on its position in the animal’s body. These differences are, moreover, clearly visible: thigh meat associated with endurance (including chicken and turkey thighs) is darker in colour and therefore belongs in the red meat category, while muscles involved in short, rapid movements (e.g. wing, breast muscles) are paler in colour and are white meat. The colour of the muscles is also due to a pigment-rich protein called myoglobin, which is responsible for the efficient use of oxygen. Red meats are higher in fat and lower in protein than white meats (less so in poultry), but they contain more nutrients: zinc, riboflavin, niacin, folate, selenium, phosphorus, vitamins A and K.
However you categorise meat, almost all experts agree that a balanced, varied diet should include both types of meat. Because although white meats are usually lower in fat and higher in protein, red meats are also an important source of energy and some have even suggested that they can help prevent brain function disorders.