Overview Of Meat-rich Diet

While meat provides many nutritional benefits, it also contains saturated fat. A meat-rich diet, or a diet based on meat and limited in other foods, may pose various risks and benefits, depending on the types and amounts of meat and other foods you consume, your health status and your physical activity level. Before adopting a meat-rich dietary lifestyle, seek guidance and approval from your doctor.

Functions

A meat-rich diet may serve various functions. According to the Harvard School of Public Health, a 6 oz. broiled porterhouse steak provides 38 grams of high-quality protein. Because protein-rich foods contribute to muscle growth, bodybuilders and athletes may seek a meat-based diet for enhanced physique or athletic performance. Because meat takes longer to digest than simple sugars and other carbohydrates, a meat-rich diet may support sustained energy, blood sugar balance and satiation between meals. People who partake in low-carb/high-protein diets may consume red meat in place of other foods, such as breads, pasta and starchy vegetables.

Benefits

In addition to improved blood sugar levels and reduced appetite, a meat-rich diet can provide assorted nutrients, including iron, zinc, magnesium, selenium and numerous B vitamins. A study published in the "American Journal of Clinical Nutrition" in June 2005 showed that a high-protein, low-fat diet produced slightly greater weight loss results in obese women than a high-carb, low-fat diet. Thus, consuming lean cuts of red meat as part of a calorie-reduced diet may enhance weight loss results.

Risks

Consuming excessive amounts of red meat, particularly high-fat varieties, poses numerous health risks. According to the Harvard School of Public Health, the same 6 oz. broiled porterhouse steak mentioned earlier contains 16 g of saturated fat--almost three-quarters of the recommended daily intake for saturated fat. As a result, a meat-rich diet can increase your risk for high cholesterol, high blood pressure, diabetes, obesity and heart disease. Red meat also contains more calories than other protein-rich foods, such as fish, skinless poultry and legumes. A meat-rich diet may also lack nutritious foods, such as fruits, vegetables and whole grains, which support digestive regularity and immune system function.

Misconceptions

Consuming meat as part of a carb-restricted diet may lead to reduced body weight, but the weight loss is often temporary and stems either from eating fewer calories or from ketosis--a harmful state in which the body depends on fat stores, rather than glucose, for fuel. According to the Weight-control Information Network, ketosis increases your risk for kidney stones, joint pain and complications in people with other medical conditions. Red meat is more popular among men than women, largely due to its association with increased muscle mass. However, the American Dietetic Association suggests that men cut back on red meat to lose weight and improve wellness, and suggests lean protein foods as part of any overall balanced diet.

Suggestions

If you enjoy red meat, consume extra-lean cuts occasionally, in moderation. The American Dietetic Association suggests reducing intake of fried meats and meats highest in saturated fat, such as bacon, sausage, fried chicken, organ meats and high-fat steaks, in particular. Opt for lean protein sources, such as low-fat dairy products, skinless poultry, legumes, fish, tofu and egg whites. For best results, aim for a balanced diet that also includes appropriate amounts of complex carbs, fruits, vegetables and modest amounts of healthy, unsaturated fats. Regular physical activity can further enhance your weight loss efforts and wellness.