How To Lose Weight With Red Meat

You don't have to give up everything you love when you're trying to shed pounds. Many dieters shun red meat due to its links with high cholesterol and heart disease -- but certain types of red meat can contribute to a healthy diet. Lean red meat can actually help lower your plasma cholesterol, according to a study in the "European Journal of Nutrition." It's also a good source of iron, vitamin B12 and zinc. By choosing healthy cuts of red meat and cutting back in other areas, you can slim down while remaining a devoted carnivore.

Step 1

Choose lean cuts of red meat to reduce high calories and fat associated with other kinds of red meat. Choice or select cuts usually have less fat than prime. For ground beef, buy the selection with the lowest fat percentage. Healthy lean cuts of beef include eye-round, top-sirloin, top-round and bottom-round, pork tenderloin and top-round lamb -- bison, venison and buffalo are also lean choices.

Step 2

Opt for unprocessed red meat as much as possible. A 2010 study by Harvard University found that processed red meat is more responsible for causing conditions like heart disease and stroke than unprocessed red meat. Look for plain cuts of meat rather than sausages, bacon, hot dogs and cold cuts.

Step 3

Cook your meat without a lot of added fat and calories. Trim any excess fat before preparing the meat, and use healthy methods like grilling and roasting instead of frying. If you use a nonstick pan when browning ground beef, you don't have to add extra fat, as some of the natural fat will drain while cooking. Limit added salt and use low-fat dairy products or sauces to cut calories even further.

Step 4

Burn more calories than you consume in order to lose weight. There are 3,500 calories in a pound of fat, so if you want to lose 1 lb. per week, you'll need to eat 500 fewer calories than you burn per day. Find out your basal metabolic rate and daily calorie needs with an online calculator, then subtract 500 calories -- or your adjusted amount -- to determine how many calories you should take in per day to lose weight. Making exercise part of your daily routine will speed up weight loss.

Step 5

Watch your portion sizes. The American Heart Association recommends consuming only 6 oz. of meat, including poultry and fish, each day, while the American Institute for Cancer Research recommends eating no more than 3 oz. of red meat each day. In other words, if you split those limits between two meals, you can have 3 oz. -- the size of a deck of cards -- of red meat at one meal and 3 oz. of poultry or fish at the other. Skipping red meat on some days may be even better for you. Dr. David Katz, Yale University, told PBS that he recommends only eating red meat a few times a week and emphasizing fresh vegetables and fruits in your diet.