Can You Lose Weight By Eliminating Red Meat?

Many fad diets exist that promote eating or eliminating specific foods to lose weight, but the science of weight loss may be reduced to one issue -- reducing calories. If you reduce the total number of calories you consume each day below your body's energy expenditures, you will eventually lose weight. Eliminating red meat, a single, concentrated source of energy, is one such strategy that may help you shed pounds more effectively.

All Red Meats are Not Equal

The term red meat refers to animal-based protein that appears red uncooked. Common red meat types include beef, ham, venison and goat. These meats impede or benefit weight loss, depending on the number of calories they contain.

Calories in Red Meat

The standard serving portion for meat is 3 oz., which is approximately the size of a deck of cards. A serving of goat meat provides 122 calories; venison provides 128 calories; ham provides 133 calories; top sirloin steak provides 207 calories; bottom round steak provides 210 calories; ground beef provides 236; beef ribs provide 298; chuck blade roast with no fat provides 215 calories, and with some fat provides 305 calories. Eliminating high-calorie red meats may be a strategry that will help you lose weight.

Calories and Weight Loss

To lose weight sustainably, reduce the calories in the foods you eat by approximately 500 calories below the amount you need each day. The total reduction of 3,500 calories in one week will help you lose one pound. Substituting higher calorie red meats, such as ribs and chuck blade roast, with lower calorie meats and fish will help you achieve a 500-calorie per day reduction.

Red Meat Alternatives

The protein in red meat is valuable in the diet. If you choose to eliminate it, replacing it with poultry, fish, legumes or other protein sources is necessary to maintain the tissues in the body and energy metabolism. Replace high-calorie red meats with low-calorie protein options. Lobster, flounder, clams, crab and cod provide between 76 and 90 calories per serving. Halibut, tuna, turkey, chicken and salmon provide between 94 and 144 calories per serving. Substituting fish or poultry for red meat may reduce your calorie intake by as much as 225 calories per serving, which is nearly half of a 500 per day calorie reduction.