Carbohydrates, protein and fat are the three nutrients that give you the calories your body needs for fuel. One myth that the American Council on Exercise, or ACE, targets is the one that says you shouldn't eat the same types of food in the same sitting. Combining meat and carbohydrates to lose weight involves careful selection, healthy preparation and the most important weight loss factor of all: portion control.
Meat
Step 1
Look for lean meats. The American Heart Association, or AHA, recommends selecting red meats with very little visible fat. If serving ground meat, choose lean or extra-lean with no more than 15 percent fat. Look for "choice" or "select" on the food label, and avoid buying "prime" meats, such as prime rib.
Step 2
Bake, broil, stir-fry or grill meat -- do anything but fry. After cooking, drain away excess fat. If you want to retain the juice from your entree, refrigerate it first, then skim off the top layer of thick, white fat.
Step 3
Season with anything but salt. The AHA suggests flavoring with herbs, spices and spice blends both during the cooking process and at the dinner table.
Carbohydrates
Step 1
Use whole grains as your side dish. The Harvard School of Public Health says healthy carbs are better than no carbs, and this particular carb gets the vote because it's so filling. Choose from brown rice, whole wheat pasta or bulgur.
Step 2
Look for colorful, nutrient-dense vegetables -- dark, leafy greens and any veggie that's deep yellow, orange or red, advises the Harvard School of Public Health. Experiment with novel vegetables that you're curious about, such as broccolini, ruby chard, sugar snap peas and kale.
Step 3
Prepare your sides healthfully. Steam, grill or stir-fry vegetables -- never fry. Avoid adding extra fat to your dish by stir-frying using a nonstick pan lightly sprayed with vegetable oil. Season your veggies as you would your meat, avoiding high-sodium, high-calorie condiments.
The Whole Plate
Step 1
Serve the right portion sizes. According to the Weight-control Information Network, if you're cooking at home, you can use measuring cups to measure serving sizes, or you can learn what a serving looks like. A 3 oz. serving of meat is about the size of a deck of cards. A half-cup serving of brown rice is about the size of half a baseball.
Step 2
Look at the composition of your plate. The Harvard School of Public Health suggests filling half your plate with vegetables. Reserve a quarter of your plate for your whole grain side and another quarter for your meat entree.
Step 3
Count calories. No matter what food you eat, consuming too many calories leads to weight gain. However, making sure you get them from the right sources ensures proper nutrition. According to ACE, 10 to 35 percent of your daily calories should come from protein; 45 to 65 percent should come from carbohydrates; and 20 to 35 percent should come from dietary fat.
Tips and Warnings
- Harvard School of Public Health recommends eating no more than 18 oz. of red meat per week. Try making meat an occasional treat. Focus on skinless poultry and fish instead, or choose a plant-based protein source, such as beans or meat substitutes.
- Go easy on potatoes, which are starchy and contain more calories than most veggies. Other types of vegetables offer more nutritional value, and they're also more filling.
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