Can Eating Less Meat Help You Lose Weight?

High protein, low carbohydrate diets have been the craze for many years. For some these diets work well – at least initially. The problem is, low carbohydrate diets can be difficult to stick with long-term. Some people end up gaining back the weight they lost – and more. Now, a new study suggests that a high protein diet containing lots of meat could be detrimental when it comes to weight loss. Can reducing meat consumption help you lose weight?

Eat Less Meat, Lose Weight?

In a study published in the American Journal of Clinical Nutrition, European researchers looked at the body weights and eating habits of more than 370,000 adult men and women of all ages. After determining their baseline weight and height, they followed their eating habits for five years. What they found flies in the face of what the Atkin’s diet teaches. They found that men and women who ate larger amounts of meat were more likely to gain weight.

How much did eating more meat contribute to weight gain? Those men and women who increased their meat intake by the equivalent of a steak a day gained an average of 4.5 pounds per year. Surprisingly, this held true for all types of meat including packaged meats, red meat, chicken, pork, and turkey – and for both men and women.

Is Eating Less Meat the Answer to Weight Loss?

This isn’t the first study to show an association between lower meat consumption and lighter body weights. A 2005 Swedish study found that vegetarians, vegans, and those who don’t eat red meat were less likely to be overweight than meat eaters. Several other studies show that vegetarians and people who eat less meat weigh less on average.

Should You Eat Less Meat to Lose Weight?

Protein naturally increases satiety, which means people who eat meat and other high protein foods eat fewer calories overall. This is something to consider before completely giving up meat. The fact that meat-eaters gain more weight, according to some studies, may be related to the fact that meat is often high in fat  – although this study showed that even poultry, which is usually leaner than red meat, was associated with weight gain.

Reducing Meat Consumption to Lose Weight

Since protein is usually more filling than carbohydrates, it’s important to get an adequate amount (at least 1 milligram per kilogram of body weight per day), but that doesn’t mean it has to come from meat. Other good sources are eggs, tofu, chick peas, lentils, quinoa, and the many meat substitutes on the market these days. If you get your protein mostly from beans and lentils, be sure to eat a complimentary protein source such as brown rice to supply the missing amino acids. Fish is also a good source of protein, but select one that’s low in mercury and other contaminants.

If you’re not ready to give up meat, choose leaner cuts of meat – and watch the preparation. Avoid frying meats – grill, broil, or stir-fry them instead. Choose light meat turkey and chicken instead of red meat whenever possible.

If You Eat Less Meat, Will You Lose Weight?

Try eating less meat for a month – and substitute other vegetarian forms of protein and fish instead. Keep a food dairy and record your weight every week – to see if you’re losing weight. Some people do seem to do better on a diet that contains less meat. Plus, it’s healthier for your heart. See if it works for you.

References:

Medical News Today website. “Decreased Meat Intake May Help Weight Loss And Maintain Healthy Bodyweight”

American Journal of Clinical Nutrition. 2005; 81:1267-74.