Steak vs. Other Meats
The table below compares the nutritional content of steak with other meats such as fish, chicken, pork, turkey, salmon, and lamb. This table includes information on protein, fat, iron, zinc, and cholesterol levels in 100 grams of these meats [13].
| Type of Meat | Protein (g) | Fat (g) | Iron (mg) | Zinc (mg) | Cholesterol (mg) |
|---|
| Steak |
24.85 |
19.02 |
2.4 |
6.34 |
78 |
| Chicken |
27.3 |
13.6 |
1.26 |
1.94 |
88 |
| Pork |
27.32 |
13.92 |
0.87 |
2.39 |
80 |
| Turkey |
28.55 |
7.39 |
1.09 |
2.48 |
109 |
| Salmon |
22.1 |
12.35 |
0.34 |
0.43 |
63 |
| Lamb |
24.52 |
20.94 |
1.88 |
4.46 |
97 |
While almost all kinds of meat contain protein, steak, chicken, pork, and turkey generally have higher amounts. Lamb has the most fat content, followed by pork and steak, with salmon and turkey being leaner and healthier options.
Regarding iron and zinc, steak and lamb are richer, whereas chicken, pork, and turkey have moderate levels, and salmon has the lowest.
Regarding cholesterol, turkey and lamb are at the top of the chart. Chicken, pork, and steak have less, and salmon has the least amount of cholesterol.
Another important point that affects if steak can be a good food for weight loss is how you cook it.
Learn More: Can You Eat Turkey Bacon on the Carnivore Diet?
How to Eat Steak for Weight Loss?
If you’re considering including steak in your weight loss diet, you should pay attention to the following tips.
Serving Size is Important
When including steak in a weight loss diet, serving size is crucial. The proper portion depends on your goals and needs, and consulting a registered dietitian can help.
However, it's recommended to stick to a portion of about 3-4 ounces of cooked steak, as this amount helps manage calorie intake effectively without overdoing it.
Keeping your steak servings moderate ensures that you enjoy the benefits of its protein and nutrients while keeping an eye on calories, which is essential for weight loss [14].
Choose the Proper Cooking Method
Healthier cooking options like grilling, broiling, baking, or roasting are recommended because these methods help reduce the amount of fat and calories in your steak.
For example, grilling or broiling allows excess fat to drip away from the meat, resulting in a leaner piece of steak. It's important to avoid charring the steak, as it can have negative health effects [15].
Avoid High-Calorie Toppings
Rich sauces like béchamel or demi-glace are packed with fat and calories, which can quickly add up.
Instead, choose lighter alternatives, such as tomato sauce, salsa, or a vinaigrette, which can enhance the flavor without adding extra calories.
Additionally, be cautious with butter; even a small pat can increase calorie content significantly. Instead, use herbs, spices, or a squeeze of lemon juice for flavor.
Also, instead of high-calorie side dishes like mashed potatoes or fried onion rings, choose healthier options like steamed vegetables, roasted potatoes, or a fresh salad to complement your steak.
These choices not only reduce the overall calorie count of your meal but also add valuable nutrients and fiber, supporting your weight loss efforts.
Another factor to consider when including steak in your weight loss plan is that some cuts of meat are not suitable for weight loss.
A 2017 study published in the National Library of Medicine showed that steak, particularly lean cuts, is a good source of essential nutrients such as iron, zinc, and B vitamins. These nutrients play crucial roles in metabolism and overall health, supporting energy production and immune function.
The Worst Cuts of Meat for Weight Loss
Some cuts of meat can slow down your weight loss progress because they contain a lot of fat or calories.
Eating too much fat can make it harder to lose weight because it has lots of calories and can raise the risks of heart problems.
Here are some of these high-fat, high-calorie cuts of meat [16]:
- Ribeye Steak: Ribeye steak is delicious, but if you're trying to lose weight, it might not be a good choice. A small piece of ribeye (about 3.5 ounces) has about 16 grams of fat, which is too many calories and not good for losing weight.
- Delmonico Steak: Delmonico steak is another tasty but not-so-great option for weight loss. A small piece (around 3.5 ounces) has about 7 grams of unhealthy saturated fats. Also, it's pretty calorie-heavy, with 235 calories per 100 grams.
- T-Bone Steak: Known as T-bone, Porterhouse, or King steak, it's not a good choice, as it has 7 grams of unhealthy fat and 246 calories in one serving, which can easily add to the total number of calories you eat in a day.
Of course, it doesn’t mean you shouldn’t eat meat. But you should consider the number of calories and the amount of fat you consume.
In fact, you can choose to have a high-meat, low-carb diet or not eat meat at all. These are two effective choices for weight loss. Let’s see what are their pros and cons.
High-Meat, Low-Carb Diets vs. Non-Meat Diets
The High-Meat, Low-Carb (HMLC) diet is all about eating less carbs and more protein, mostly from animals.
This dietary approach is often associated with ketogenic diets, like Keto and Carnivore, which help you lose weight by making your body use fat for energy instead of carbohydrates.
This change can lead to ketosis and quick weight loss. Learn more about the Carnivore diet and its benefits.
One big reason people lose weight on an HMLC diet is that protein makes them feel full, so they eat fewer calories [17].
Non-meat diets, like vegan or vegetarian diets, focus on eating less or no meat and more plant-based foods like fruits, veggies, beans, nuts, and grains.
These diets help with weight loss in a few ways: they make you eat fewer calories, and the fiber in these foods helps you feel full, so you eat less [18].
These diets don't just help with weight loss; they also have other health benefits. They contain antioxidants, minerals, and fiber that can lower the risk of heart disease, diabetes, and some cancers [19].
But there can be some downsides to non-meat diets. You might not get enough nutrients like vitamin B12, iron, and omega-3 fatty acids, which are mostly found in animal foods [20].
Conclusion
So, the answer to the question, “Is steak good for weight loss?” is yes, but lower fat (leaner) cuts of meat made by grilling, broiling, baking, or roasting can be more helpful.
Lean cuts of steak are rich in protein and essential nutrients, promoting fullness, reducing calorie intake, and helping muscle development. The high protein content also enhances calorie burning and curbs cravings.
It's recommended to consult a healthcare expert for personalized advice based on your food preferences and calorie needs.
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