Dietary meat: a table of calories of different types and recipes for them
Even with a special diet, you can’t refuse meat, since it is an important source of iron, potassium, proteins and other trace elements.
This is especially true for people with health problems or those who regularly play sports and need constant nutrition with vitamins.
Subject to a diet, it is necessary to replace all types of fatty poultry and fish with dietary meat with a low fat content, choosing the most useful.
What meat is considered dietary
Among all types of meat, poultry is considered the lowest-calorie, especially chicken and turkey. Dietary products are rabbit meat and veal.
Better to refrain from pork and ducklings: they contain a lot of fat. The calorie content of meat depends on its type and method of cooking. The best method of processing is steaming or stewing with a vegetable side dish.
Table of dietary meat, calories and nutritional value
Each type of meat has a different ratio of BJU and calorie content.
The most common types of meat and their energy value:
Calories Per 100g
Thus, the duck and the goose are the least nutritious in terms of diet; it is best to refuse them during the diet.
According to the calorie table, veal is one of the lowest calorie types of meat.
Regular intake of this meat in food will reduce the calorie content of dishes, help saturate the body with iron.
It must be remembered that eating only red meat increases the risk of developing malignant tumors. The best option would be alternating veal with other varieties.
One of the best, but less affordable options for weight loss. It is difficult to get horse meat, but it is a storehouse of protein and fat, amino acids, phosphorus, calcium, magnesium.
It lacks cholesterol, it is ideal for diabetics and people with vascular diseases. Horse meat has one minus - a sharp, specific taste and smell that repels many.
Ideal for adherents of good nutrition and people with poor health. Chicken is the most affordable meat, rich in vitamins A, E and C. It is quickly digested and does not contain a lot of carbohydrates.
Tip:if you want to reduce the calorie content of chicken, it is better to remove the internal organs and remove the skin.
Chicken is simple and quick to cook. It requires minimal processing time, goes well with any products.
Beef is rich in fluoride, magnesium and potassium, has a pleasant taste. Nutritionists recommend including it in the weekly menu. Regular use of veal in the diet helps normalize digestion.
Due to the presence of zinc, it improves blood circulation and is suitable for people with vascular diseases.
The only negative is the long and laborious processing process.
Not the lowest calorie meat, but the presence of fluoride and a reduced percentage of animal fat make it useful for losing weight. By adding turkey to the diet, you can make up for the deficiency of phosphorus, fluoride, vitamin B and P in the body.
Under strict conditions, it is recommended to cook the breast: it contains less adipose tissue. It is better to refuse bird skin.
The list of the most dietary types of meat is rightfully led by rabbit meat. It combines the perfect balance of fats, proteins and carbohydrates, it is recommended to everyone to get rid of excess weight.
Tip: when buying rabbit meat, it is important to pay special attention to meat.The carcass should be fresh, pleasant pink color without spots and bruises, not sticky and without a pungent odor.
Rabbit meat helps restore lipid metabolism, accelerate metabolism. The meat is considered hypoallergenic and is suitable for people with hypersensitivity to meat products.
Lamb contains many vitamins, minerals, amino acids and important trace elements. The high content of iodine, iron, zinc makes it the most useful meat for losing weight and athletes.
Lecithin has a beneficial effect on lipid metabolism and metabolism, allows you to normalize blood cholesterol.
Doctors do not recommend adding lamb to your daily diet: its excessive consumption can lead to the development of sclerosis and obesity.
It is one of the most common types of meat, but not the most low-calorie ones. 100 grams of pork contains twice as much fat as chicken, but it is rich in vitamin B and zinc.
Pork is quickly absorbed by the body and does not burden the digestive process, it is useful to add it to the diet of nursing mothers.
A significant drawback is the increased risk of infection with internal parasites. It is contraindicated in people prone to allergic manifestations, with diseases of the kidneys, bile ducts, with cholecystitis and atherosclerosis.
Goose and duck
Goose meat and ducklings are the most difficult and high-calorie types of meat according to the table of energy value. They have a lot of cholesterol, they are categorically contraindicated for diabetics.
At the same time, duck and goose are a source of proteins, give a quick sensation of saturation.
The retinol and pyridoxine included in their composition favorably affect potency and contribute to the accelerated breakdown of amino acids. Therefore, goose and ducklings are indicated for use in strictly limited doses.
To cook a low-fat version of a famous dish, it is better to take chicken meat: in this way, calorie content will be reduced to 190 kcal.
500 g of chicken should be cut into thin parts, put in a bowl.
In a separate plate, mix 1 chicken egg, add salt, pepper, pour the filet mixture and leave to soak for 15 minutes.
Cut tomatoes in circles, grate low-fat cheese.
Put the pieces of fillet, put the tomatoes on top, pour over low-fat yogurt and sprinkle with cheese.
Bake the dish for half an hour at a temperature of 180 degrees.
Tip: thechicken easily burns, this can be avoided by covering the baking sheet with baking paper or greasing it with olive oil.
How to cook meat for those who want to lose weight?
First of all, when dieting, it is necessary to abandon frying in vegetable oil, grilling and batter.
These are the most high-calorie cooking methods that can increase the calorie content of even the most dietary meat. The best options for processing meat dishes are cooking and stewing.
With this processing method, beneficial substances are stored, and calories do not increase. Acceptable is baking with a vegetable side dish and steaming.
If you can’t give up the usual frying of meat products, it is recommended to fry in a dry pan without using oil.
In the oven
Roasting in the oven allows you to cook tasty and juicy meat, preserving all its useful properties. This method is simple and does not require much time.
You can simplify the cooking process and avoid burning by using foil for baking. The advantage of this method is the preservation of juiciness and softness of the dish, which is quite difficult to achieve when frying or stewing.
For a couple
Typically, a kitchen appliance such as a slow cooker is used to cook skimmed meat for a couple. It allows you to cook a meal quickly and without problems, steam retains the maximum amount of protein and vitamins.
The advantage of the method is simplicity, because the products can be left in the multicooker even without supervision: an automatic timer will not allow them to burn or digest.
Cooking allows you to cook a lean dish with easily digestible protein, but not all types of meat are suitable for this method. It is better to cook chicken, turkey, rabbit.
It is worth giving up boiled pork: it has a specific smell.
Despite the deep-rooted opinion about the high calorie content and the inadmissibility of eating with a diet, meat as a valuable source of protein should be present in the diet of a losing weight person.
The right choice of meat and the best way to cook it allow you to save vitamins and elements, get a delicious fat-free dish that does not affect the process of losing weight.