Steak is a good source of protein, nutrients, minerals, and vitamins, making it a good option for diet plans. Since protein is essential for every cell in the body to function properly and keep the nails, hairs, skin, and bones healthy, consuming steak is a great choice. A well-cooked steak is not only tasty but also very healthy.
The benefits of eating steak include improving brain health, supporting better digestion, and promoting weight loss. It is also ideal for weight loss plans as it helps preserve muscle mass during fat loss.
Steak is packed with micronutrients like B vitamins, zinc, selenium, and phosphorus. So, it is a healthy choice for a balanced diet as it supports many areas of our health. However, you should consume it in moderation as overconsumption increases health risks.
Nutrients You Get From Steak
The nutrients, fats, and protein content in steak can vary depending on the cut of the meat and how it is cooked. For 3 ounces (85g) of grilled beef, the nutrition chart looks like this;
- Fat- 7.6 g
- Protein- 26 g
- Calories- 179
- Sugars- 0 g
- Sodium- 60 mg
- Fiber- 0 g
- Carbohydrates- 0 g
Steak is considered one of the excellent sources of protein as it provides the essential amino acids needed for the body. It contains vitamin B12, selenium, zinc, iron, and niacin which deliver vitamins and minerals to the body.
Also, steak is free of carbohydrates, including sugar and fiber. It has a mixture of saturated and unsaturated fatty acids and can be made leaner by trimming the fat before cooking. The cooking methods largely influence the nutritional value of steak.
Is steak good for weight loss?
Since steak is a good source of protein, it is ideal for weight loss. It helps with weight management by preserving muscle mass during fat loss. It can be added to weight loss plans if you eat lean cuts in small portions with other healthy dishes. Steak is rich in vitamins, minerals, and proteins, which makes one feel fuller and build muscles. However, steak contains a certain amount of fat, so it is important to eat it in small portions by cooking it healthily. Some consider chicken the better option because it has less fat and fewer calories than steak.
Steak helps with weight loss as it contains no carbohydrates and helps maintain satiety levels. Other benefits of steak include;
- It helps the body’s cells get oxygen as it is rich in iron which gets easily absorbed by the body.
- Steak is rich in zinc, which helps promote eye health. Zinc works to absorb vitamin A and delay macular degeneration.
- Chewing steak improves dental health as it prevents cavities and disease by encouraging salvation.
- It helps support and maintain the immune system since steak is a good source of zinc.
- It prevents iron deficiency and helps the body function properly.
- Promotes wound healing.
- Aids in digestion.
- Improves brain health and function.
Healthy ideas to enjoy steak for weight loss
If you plan to eat steak while trying to lose weight, ensure you eat the lower-fat choices. For healthy ideas to enjoy steak for weight loss, you should consider leaner cuts of beef, such as;
- Round tip roast and steak
- Top round roast and steak
- Bottom round roast and steak
- Eye of round roast and steak
- Chuck shoulder and arm roast
- Top sirloin steak
- Top lion steak
If you are doubtful the beef is lean or extra lean, ask the butcher or grocer and buy the extra lean beef. If you are dining out, order low-fat choices. Even choosing the leanest cuts of steak will be ineffective if you cook it in an unhealthy way. According to Mayo Clinic, here are some of the steps to cook steak in a healthy way to benefit weight loss;
- Trim it
Before cooking the steak, ensure you cut off any solid fat. Then, remove any visible leftover fat before eating it.
- Drain it
After cooking the steak, put it into a strainer to drain the fat and rinse the meat with hot water. Blot the meat with a paper towel to remove excess water.
- Chill it
Once you cook the steak, let the beef juices chill so you can skim off and throw out the hardened fat. You can add this juice to soups, stews, or gravy.
Downsides of eating steak for weight loss
Even though steak is a good source of protein, minerals, vitamins, and fats, consuming too much red meat can be bad for the health. It can increase the risk of diseases. Many studies suggest that eating red meat or processed meat regularly increases the risk of heart disease, stroke, type 2 diabetes, and certain cancers.
Also, processed and unprocessed red meat are high in saturated fat, which can cause a spike in LDL (bad cholesterol levels). Those considering steak for weight loss should know that it can cause the reverse effect and result in obesity. If we don’t consume steak in moderation it causes health complications and weight gain.
How to eat steak for weight loss?
Steak is good for weight loss if consumed in moderation and by cooking it healthy. Even if you are choosing the leanest cuts of meat do not eat too much as it can be bad for weight loss. It is recommended not to have more than 26 ounces of meat, poultry, or eggs in a week.
One portion of cooked steak is three ounces, so consider it a side dish in your diet. Do not eat steak as the main dish as it won’t help with weight loss. Instead, eat other protein foods along with steak. You can add soy products, fish, beans, peas, lentils, skinless poultry, nuts, and seeds.
Conclusion
Steak is a good source of protein, nutrients, minerals, and vitamins, making it a good option for diet plans. Steak is not only tasty but can offer various health benefits if cooked correctly. The benefits of eating steak include improving brain health, supporting better digestion, and promoting weight loss.
It contains vitamin B12, selenium, zinc, iron, and niacin which deliver vitamins and minerals to the body. It is also ideal for weight loss plans as it helps preserve muscle mass during fat loss. However, you should consume steak in moderation as overconsumption increases health risks.
It is important to note that the cooking methods largely influence the nutritional value and calories of steak. Some of the cooking methods to get the best benefits out of steak include; trimming it, draining it, and chilling it.
Since steak is a good source of protein, it is ideal for weight loss. It helps with weight management by preserving muscle mass during fat loss and makes one feel fuller. It can be added to weight loss plans if you eat lean cuts in small portions with other healthy dishes. To enjoy steak for weight loss, you should consider leaner cuts of beef.
On the other hand, the downside of consuming red meat every day is that it increases the risk of diseases, such as heart problems, type 2 diabetes, stroke, and certain cancers. It can also increase LDL (bad) cholesterol levels. For those planning to eat steak for weight loss, moderation is the key. If we don’t consume steak in moderation it causes health complications and weight gain.
Frequently Asked Questions
Yes. You can eat steak when losing weight as it helps with weight management. However, you should opt for lean cuts and eat in moderation to attain weight loss benefits.
Steaks do not directly help reduce belly fat but lean cuts of steak can help with overall weight loss and reduce belly fat over time.
Even though steaks are high in fat, some cuts are leaner than others. The best cuts of steak for weight loss include top sirloin, flank steak, brisket, and top round.
The amount of calories in steak depends on the cut and preparation of it.
Eating too much steak can result in weight gain as it is high in saturated fats.
Steak is high in saturated fat which may increase the risk of diseases and stroke. However, eating steak in moderation is always healthy.
