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Best types of meat for weight loss

Updated: Jul 27, 2023

Although meat might be a great source of protein, certain meats may be causing more harm than help. When aiming for weight loss, incorporating lean meats into your diet can be beneficial due to their high protein content and relatively lower fat content.

Here are our best options

Skinless Chicken Breast

Chicken breast is a lean source of protein that is versatile and easy to prepare. It is low in saturated fat and calories while being rich in essential nutrients like vitamins B6 and B12.

Turkey Breast

Similar to chicken breast, turkey breast is lean, high in protein, and lower in fat compared to other cuts of poultry. It provides essential amino acids and is a good source of selenium, which supports thyroid function.

Fish (Salmon, Tuna, Cod)

Fatty fish such as salmon and tuna offer a healthy dose of omega-3 fatty acids, which have numerous health benefits. These fish are also rich in protein and provide important nutrients like vitamin D and selenium. Cod is a lean white fish option that is low in calories and fat.

Lean Cuts of Beef (Sirloin, Tenderloin)

Opting for lean cuts of beef is key for weight loss. Sirloin and tenderloin are leaner options that provide protein, iron, and zinc without excessive amounts of saturated fat. It's essential to trim visible fat before cooking.

Lean Cuts of Pork (Tenderloin)

Pork tenderloin is a lean and tender meat choice that is low in fat and calories. It is a great source of protein, B vitamins, and minerals like iron and magnesium.

Meats to avoid

Processed Meats

Deli meats, sausages, bacon, and other processed meats are often high in sodium, unhealthy fats, and additives. They can contribute to weight gain and have been linked to an increased risk of certain health conditions.

Fatty Cuts of Beef and Pork

Cuts like ribeye, T-bone steak, and pork belly contain more marbling and higher fat content. While they may be flavorful, they also come with a higher calorie load. Consuming these meats excessively can hinder weight loss efforts.

Fried or Breaded Meats

Meats that are breaded and deep-fried, such as fried chicken or breaded fish, can be high in calories and unhealthy fats. The frying process adds extra calories, which can sabotage your weight loss goals.

High-Fat Ground Meats

Ground meats with a high fat content, like regular ground beef or pork, can hinder weight loss due to their calorie density. Opting for leaner options or using lean ground meats can be a healthier choice.

Processed Red Meats

Meats like hot dogs, sausages, and some deli meats are not only highly processed but also often contain added preservatives and unhealthy additives. These meats can contribute to weight gain and have been associated with an increased risk of certain diseases.


Remember, moderation and portion control is key. If you choose to include these meats occasionally, balance them with plenty of vegetables, whole grains, and healthier protein options to maintain a well-rounded, weight-loss-friendly diet.


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