专家辩论:您应该少吃肉以减肥吗?

Lauren Krouse
byLauren Krouse
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专家辩论:您应该少吃肉以减肥吗?

If you’re trying to lose weight, you’ve likely heard that goingflexitarian(少吃肉)或切换到vegetarian要么vegan diet有帮助。

毕竟,研究显示people who follow植物动力饮食tend to weigh less. But, if you can’t imagine a sandwich or dinner without meat at the center, this could be a tough transition. And whether you opt for meat orplant-based sources,重要的是要继续获得足够的蛋白质feel satisfied at every meal并在整个减肥过程中保持肌肉。

So should you say goodbye to steak, meatballs and chicken to lose weight? We asked RDs to make the case for weight loss with or without meat on your plate.

专家辩论:您应该少吃肉以减肥吗?

Reducing your intake of red meat can help you lose weight. Numerous studies show eating less meat has been linked to lower body mass index (BMI) and body fat, per an article published in the journal营养

专家辩论:您应该少吃肉以减肥吗?

If you have meat at every meal, I’d recommend eating less because there’s a lot of fat in animal protein sources, which can increase your overall calorie intake. If you eat meat about 3–4 times a week — thegeneral limit for overall health— more cuts won’t help. There are likely other factors holding you back like not eating balanced, filling meals.

If you’re used to eating meat, suddenly making it “off-limits” for weight loss can make your job harder than necessary. For instance, 4 ounces of lean ground beef provides24 grams of protein。要从藜麦等植物性蛋白质中获得相同的含量,您必须吃3 cupsof it — which clocks in at four times the卡路里,更不用说更多的碳水化合物了。

减少肉减肥的案例

Studies show a plant-based diet rich in high-fiber and high-protein foods ishealthier,cheapermore effective for weight lossthan a meat eater’s diet. Fiber found in beans and vegetables helps slow digestion and makes you feel fuller longer so you’re satisfied with fewer calories. Meat has no fiber andred meat, in particular, is high in saturated fat; Eating too much of it can also lead toother health problems, including a shorter lifespan, high blood pressure, heart disease and cancer.

THE CASE AGAINST EATING LESS MEAT TO LOSE WEIGHT

专家辩论:您应该少吃肉以减肥吗?

You don’t need to cut out meat completely to reap the weight-loss benefits of a plant-based diet. Decreasing your red meat intake to about 3–4 times a week max and replacing the rest with poultry or plant-based proteins could help you reduce your overall fat and calorie intake. You can also tip the scale in your favor with other strategies like filling half of your plate with low-calorie, nutrient-dense vegetables; including satiating protein in every snack; and makingsmall, sustainable changesrather than subjecting yourself to restrictive dieting.

当人们过渡到以植物为基础的减肥饮食时,他们倾向于大修通常的饮食,这可能是一种急剧的生活方式,包括更狗万体育买球万博彩票下载安卓多的杂货店购物和准备餐点。并非每个人都有时间或技能来做到这一点。另外:仅仅是因为素食主义者,素食或植物性的东西并不意味着它很健康要么a减肥的魔术子弹万博彩票下载安卓狗万体育买球。Balance in your diet, including lean, satiating forms of animal protein can help you lose weight without cutting meat.

THE BOTTOM LINE

“最重要的是您应该消耗variety of protein sourcesin order to help you reach your weight-loss goals,” says Brikho. While experts are split on the ideal amount of meat to include in your diet to slim down, they agree including high-quality protein in each snack and meal is essential. Along with a slight calorie deficit, lean meats like chicken and turkey, as well asplant-based sourceslike tofu, quinoa and lentils can help you feel fuller longer and hit your health goals. No matter your meat intake, studies suggest25–30 grams of proteinper meal is the sweet spot for sustainable weight loss and maintenance.

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About the Author

Lauren Krouse
Lauren Krouse

Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy. Her work appears in妇女的健康,男性健康,预防,自我,huffpost,和elsewhere. When she’s not writing, you can find her trying to meditate more, weightlifting, or walking in the woods with her partner and black lab.

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