In recent years, red meat has gotten a bad rap as not only being high in calories, but also contributing to cardiovascular disease, stroke, and other life-altering conditions. However, when the right kinds of red meat are chosen, and they are eaten in moderation, red meat is not only delicious, but can be nutritionally sound as well. In order to achieve optimal results, consider working closely with your local butcher in order to find the leanest cuts of meat.
Choose Lean Cuts
One of the most important tips to keep in mind when trying to moderate red meat in your diet (and lose weight) is that when choosing red meat, it is important to find cuts that are as lean as possible. One of the reasons why red meat is often frowned upon is because of the high fat content, which can lead to obesity, cardiovascular disease, and other life-threatening conditions. However, by choosing leaner cuts, you are not only guaranteed to receive less fat, but will therefore also receive fewer calories. Remember that when you choose very lean cuts of red meat, you will have to alter your cooking methods. Typically, lean meat is tough–there isn’t as much fat in the meat to help keep it juicy. Because of this, you will have to tenderize the meat on your own. This can be done by either pounding the meat with a mallet, or by soaking the meat in a marinade overnight.
Create a Meal Schedule
Once you have chosen the best cuts of lean, red meat, you must come up with a meal schedule for both you and your family. When creating your schedule, remember that you will be eating lunch and dinner, which both require protein, seven days per week, for a total of 14 meals that require protein sources. For best results, try to use red meat in only one or two of these meals. The other meals can be equally broken up between chicken, fish, and vegetarian protein sources. Create a calendar for yourself, and write in some general ideas for meals each day of the week. Be sure to specify if the meal will contain beef, chicken, or another protein altogether.
Use the Proper Serving Size
Next, in order to ensure that your red meat consumption is moderated, you must remember to use the proper serving size of meat. One of the reasons why obesity is such a growing epidemic is due to the huge portions being eaten both at restaurants and at home. One serving of meat is between two and three ounces, which is around the size of a deck of cards. Try to limit your intake to this amount on the days that you will eat red meat. For best results, consider asking your butcher to cut your red meat ahead of time to the appropriately sized pieces in order to prevent any difficulty when it comes to determining portion size.