Lose Weight Eating Steak
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When most people think about losing weight, eating more steak isn’t the first thing that comes to mind. But maybe it should be!
While it may seem counterintuitive, research has shown that a rich, juicy steak can be the centerpiece of an effective weight loss diet.
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In this article, we’ll explore the science behind why steak can be a healthy and effective addition to your weight loss journey. So, if you’re a steak lover looking to shed some pounds or simply curious about how steak can fit into a diet that promotes weight loss as part of an approach to overall health, read on!
However, various studies, including a major 2015 meta-analysis out of Harvard medical school that examined 53 randomized control trials with over 68, 128 participants, have found zero benefits to reducing fat for weight loss when compared to high-fat diets. 5 6 7
Lead researcher Deirdre Tobias commented that “Despite the pervasive dogma that one needs to cut fat from their diet in order to lose weight, the existing scientific evidence does not support low-fat diets over other dietary interventions for long-term weight loss.” 5
Diet & Weight Loss
High-fat, low-carb diets that typically center around meats, including steak, have been found to result in superior weight loss when compared to low-carb, low-meat diets. [8] [9] [10]
Now that we’ve debunked the pernicious and downright unhealthy dogma that low-fat and, therefore, low-steak diets are good for weight loss, let’s turn to the factors that make steak a good food for weight loss.
One important caveat–no foods will be good for weight loss when consumed as part of a high-carb diet. Especially when your diet contains lots of processed foods loaded with grains , added sugars , and seed “vegetable” oils .
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For steak to be good for weight loss, you’ll need to cut out the junk and focus on nutrient-dense whole foods– of which steak is king.
Steak is a fantastic source of complete proteins, and many studies have found that high-protein diets induce weight loss. 5 6 7
A single 8 oz ribeye steak provides 65 grams of protein. Though there isn’t an established daily value for protein, people are advised to get between 50 and 170 grams per day, depending on their activity levels.
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Another way to think about protein is in relation to body weight. Someone who weighs 165 pounds, or 75 kilograms, should get at least 60 grams of protein per day.
The longer you feel full, the less likely you’ll be to snack in between meals. Fewer snacks mean fewer calories. Not to mention that most snacks are high in carbs, which is the leading factor in weight gain.
For example, a controlled trial looking at the effects of zinc supplementation on obese participants found that it improved body weight, reduced inflammation, and reduced insulin resistance. 6
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Similarly, a 2018 clinical trial found that vitamin D supplementation promoted significant weight loss in obese and overweight women. The study also highlighted the association between low vitamin d levels and obesity. 6
Perhaps the greatest factor that makes steak good for weight loss is what it isn’t. This is to say, steak is not a high-carb food and does not contain vegetable oils.
Storing excess body fat in unhealthy ways is associated with metabolic disorders that have everything to do with eating carbs and vegetable oils.
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This is important because modern research tells us that obesity isn’t necessarily a result of the number of calories we eat. It’s most strongly associated with high-carb diets that promote a hormonal disorder called leptin resistance.
Leptin is a hormone secreted by your fat cells. When your leptin levels are normal, and your brain is responsive to them, your body knows
But our brains lose sensitivity to leptin when it is leptin levels are constantly spiked by high-carb foods, including grains, sweet fruit s, and added sugars. [4] [5] [6]
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When your brain loses the ability to “hear” the signals sent by leptin, your body get stuck in starvation mode, even when you’ve consumed more than enough calories. Starvation mode means[8] [9] [10]
It’s important to highlight that having stored body fat is not necessarily unhealthy. It’s the social shame around it that we should be reducing.
In fact, higher than average body fat is only unhealthy when it’s a symptom of metabolic disorders associated with eating diets high in carbs and processed foods combined with a sedentary lifestyle.
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Millions of people naturally store fat on their bodies, move regularly, and show no signs of underlying metabolic disorders. Between 20-75% of people who meet the criteria for obesity have no negative health markers .
Steak is a nutrient-dense food that provides an abundance of macronutrients, vitamins, and minerals directly implicated in weight loss, including protein, zinc, vitamin B12, and vitamin D.
Steak is also a low-carb whole food. At the same time, high-carb and processed foods promote leptin resistance– a driving factor behind the metabolic disorder and obesity. Steak can be the center of low-carb diets that have been shown to reverse metabolic disorders and combat obesity.You can tell your New Year’s Resolution to lose weight has run its course when all you can imagine is sinking your teeth into a big, fat, juicy hamburger or steak!
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And if your attempt to lose weight sensibly has left you wondering, “where’s the beef?” this new diet trend might be for you: beef!!
In fact, research has shown that a diet which includes a moderate amount of lean beef can actually make you lose more than traditional and popular diets!
A recent study by the University of Illinois snuffs the myth that beef can’t be a diet food. In fact, researchers have shown that a diet which included a moderate amount of lean beef in it can actually make you lose more than traditional and popular diets. This study was designed to look at long-term weight loss.
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In the study, people in one group ate twice as much protein as the second group. Both plans were equal in calories, but half the group followed a moderate-protein diet (40% carbohydrates, 30% protein, 30% fat) while the other followed a diet based on USDA’s food-guide pyramid (55% carbohydrates, 15% protein, 15% fat).
The results of the study were surprising! Although the actual amount of weight loss was similar in both groups, at 4 months the higher protein group lost 22 percent more body fat than the lower protein group. And at 12 months, the higher protein group lost 38 percent more body fat than the lower protein group.
The study concluded that the extra protein helped the dieters preserve muscle, which is one of the most important keys to losing weight: the more muscle you maintain, the more calories you can burn, as muscles burn calories.
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Addressing the concern about the effects on lipids, Donald Layman, a University of Illinois professor emeritus of nutrition states that although at 4 months the food-guide pyramid diet appeared to be more effective in lowering LDL and total cholesterol levels, at 12 months LDL levels came back up until both diets were equally effective.
“This is the first study to show that short-term changes in LDL cholesterol are not maintained with long-term weight loss. Most scientists believe that high cholesterol is more a factor of genetics than of diet, ” he said, but the moderate-protein diet had by far the bigger effect on lowering triglycerides, and that lasted as long as individuals remained on the diet.
The higher protein study participants’ weight loss was 23 percent higher than the food pyramid diet. And because of the extra protein, the higher protein group participants reported less cravings and more satisfaction/not being hungry as much.
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And, the beef is right here in Arizona. Some of the country’s best! Arizona Farm Bureau’s Fill Your Plate has 24 beef producers willing to sell you some of the best tasting, lean and healthy beef around. By selecting beef in the product search window you can check out every producers and decide whether you want corn fed, natural or grass fed. You can even discover the breeds and what they’re know for in some of the descriptions. In Arizona, we don’t have to ask “
Place steak in glass casserole dish. Pour all ingredients into a bowl, mix and pour over steak. Make sure marinate coats both sides. Cover with plastic wrap, marinate for at least 30 minutes. You may also marinate overnight for a richer flavor. Grill for 5 minutes on each side. Remove from heat and let sit for at least 5 minutes. (If you cut right away all the juices will run and you will end up with a tough steak.) Slice diagonally against the grain and serve.
Rinse whole lettuce leaves and pat dry, being careful not to tear them. Set aside. In a medium skillet over high heat, brown the ground beef in 1 tablespoon of oil, stirring often and reducing the heat to medium, if necessary. Drain, and set aside to cool. Cook the onion in the same
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