Roast your pork to avoid adding extra fat.
The thought of a weight-loss diet can conjure up images of deprivation and limited food choices, but the reality is that you can lose weight without giving up your favorite foods. In addition to providing B vitamins and iron, meat can aid in weight loss if you plan carefully. To further support weight loss as you eat meat, be sure the remainder of your diet is calorie-controlled.
Choose Lean Cuts
You need to consume fewer calories than you expend if you want to lose weight, and lean cuts of meat can help you because they are lower-calorie options than fatty meats. For example, a 3-ounce portion of 95-percent-lean cooked ground beef contains 145 calories, while the same size portion of 85-percent-lean ground beef has 212 calories. To select lean cuts, Clemson University suggests looking for beef round, tenderloin, top loin or sirloin, or pork tenderloin or center loin.
Substitute for Higher-Calorie Foods
Meat can help you lose weight if you use it to make lower-calorie meals and snacks. Instead of breakfast sausage or bacon with your eggs or in a breakfast sandwich, make an egg white scramble with extra lean ground beef, or add cooked strips of pork tenderloin to a breakfast wrap with egg whites and fat-free cheese. For lunch, have a green salad with extra-lean, low-sodium ham instead of salami and full-fat cheese, and for dinner, instead of steak and potatoes, have beef and vegetable soup made with diced, cooked tenderloin.
Benefit from Protein
The rich protein content of meat can help reduce hunger so that eating less is easier, and you are better able to lose weight. Each 3-ounce serving of 95-percent-lean ground beef provides 18 grams of protein, or 36 percent of the daily value, while a 3-ounce serving of roasted bottom-round beef provides 24 grams of protein. Include a good source of protein at each meal and snack to support weight loss. For dinner, swap a high-carbohydrate plate of spaghetti with tomato sauce for a high-protein plate of cooked spaghetti squash with tomato sauce and meatballs made of extra-lean ground beef.
Clemson University suggests avoiding fatty, high-calorie meats, including sausages, bacon, ribs and fatty luncheon meats, such as bologna. To lose weight, prepare your lean meat in a variety of ways to prevent boredom and reduce your likelihood of going off of your diet. Use low-fat cooking methods, such as broiling, roasting and grilling, and low-calorie ingredients, such as vegetables. Try Asian stir-fry with beef tenderloin or pork center loin and vegetables, or make lettuce wraps with lean ground beef and mushrooms, diced cabbage and low-sodium teriyaki sauce.