There is an opinion that meat products harm the human body. Recently, this point of view has been conquering the world more and more, and under its pressure, many people completely refuse to eat meat. However, one should not argue in such a categorical way. In fact, meat is an important source of complete proteins with excellent digestibility, also due to the essential amino acids in its composition. It is only necessary to include dietary types of meat delicacies in the diet in order to benefit from such food.

Features of dietary meat

The term "dietary" can be interpreted as "fit for diet." The latter, in turn, involves a careful compilation of a daily diet, taking into account the purpose for which the specified method of nutrition is carried out: for weight loss or in connection with an existing disease. In any case, the dietary menu assumes a delicacy with food products that have specific characteristics. The category of these indicators, applicable to dietary meat, includes:

• Low calorie content due to the low amount of animal fats and carbohydrates in the delicacy. The former are raw materials for the formation of cholesterol, which "clogs" blood vessels and increases the risk of blood clots at high blood levels, and, as a consequence, strokes and heart attacks. The abundance of fats that systematically enter the human body does not have time to be spent and is stored in reserve. As for carbohydrates, like lipids, they can also turn into extra calories and increase blood glucose levels.
• The presence of a sufficient amount of complete protein. Protein is a building block for muscle tissue, and the absorption of dietary foods rich in amino acids reliably protects the muscles from depletion in the event of targeted weight loss. In addition, proteins replenish energy reserves as well as carbohydrates with lipids, but do not provoke the development of obesity.
• The abundance of micro-, macronutrients and vitamins, important for maintaining the health of the gourmet at the proper level. The listed mineral and organic compounds create a balance of nutrients in the human body, eliminate malfunctions in the functioning of the vital organs. Calcium, magnesium, iron, potassium, phosphorus, zinc, copper, B vitamins,,, - all this can be obtained by including dietary meat products in your diet.

Types of dietary meat

Meat that has the characteristics discussed above comes in several varieties.

Chicken meat, more precisely - chicken breast. This is the so-called white meat. The proportion of protein in this meat product is 20%. Fat is also present, but its amount rarely reaches the figure just announced: usually it is 9-18%. Chicken breast is full of biologically active substances and mineral salts. This type of dietary meat is suitable even for nursing mothers and babies as complementary foods. A good quality chicken breast is usually covered with a delicate skin of a light pink hue. When choosing, give preference to fresh meat. The calorie content of chicken breast is 113 kcal.

Turkey meat. Not far from chicken meat in terms of energy value: it contains only 112 kcal. It is also characterized by high assimilability by the human body, the presence of an abundance of vitamins, especially group B. There is more phosphorus in this product than in sea fish; it is also rich in selenium. There is practically no cholesterol in turkey. It is best to buy skinless meat.

The most dietary animal meat is considered to be rabbit meat. Proteins, fats and carbohydrates are found in almost ideal proportions. The beneficial properties of rabbit meat include the ability to normalize blood levels of "bad" cholesterol and increase metabolic rate. Rabbit meat is a hypoallergenic product. The amount of protein in this delicacy is 21%, the proportion of fat does not exceed 15%. Fresh rabbit carcasses should be pale pink in color.

Veal is also low-calorie and absolutely fat-free. This meat is rich in minerals and vitamins. 100 g of it contains only 100 kcal, from 10 to 20% protein and 2 g of fat. It is known for certain that the consumption of this type of dietary meat lowers blood glucose levels. However, many experts agree that the degree of its digestibility leaves much to be desired.

Horse meat with venison is low in fat and, consequently, in calories. However, it is rather difficult to buy these types of meat due to their low prevalence and high cost. And not everyone will like the taste of these types of meat products.

Lean beef closes the list of dietary meats. The most useful segments of cattle carcass are the thin cut and the tenderloin. The calorie content of beef without a layer of fat is in the range of 140 - 158 kcal per 100 g of delicacy. This type of meat is rich in vitamins E, PP, group B; cobalt, manganese, molybdenum, iodine, phosphorus, calcium, sodium, magnesium. When buying, pay attention to the color of the beef (it should vary from pink to bright red), the presence of fillet elasticity and pleasant aroma.

How to cook dietary meat

If a low-calorie, chemically balanced meat product is cooked without taking into account the recommendations of nutritionists, it will lose its dietary properties and will be able to inflict a crushing blow on your health and weight. So take note of the following tips.

• Do not fry meat in a pan. Do not do this even if you are using vegetable oils and not animal fats. Otherwise, you will raise the indicator of the energy value of the product to an impressive size, which, of course, is not at all in your interests.
• Do not add fatty sauces such as mayonnaise or homemade sour cream to meat dishes. It will also increase the calorie content of the product.

• Don't get carried away with spices. This is especially true for those food additives that have a pungent taste - such spices make the appetite simply uncontrollable.
• If you want to marinate a dietary delicacy, skip using vinegar. Alternatively, you can mix as a marinade

Since ancient times, meat has been an integral part of the diet of almost all human cultures. Due to its protein and essential content that cannot be obtained from other types of food, meat is extremely beneficial for athletes and people who are experiencing physical activity.

Meat helps to recover from heavy exertion. You can argue for a long time which meat is the most useful, since its different types have different advantages and disadvantages. Let's compare them in terms of nutritional value:

Types of meat, calorie table:

The table shows that dietary meats are: veal, horse meat, turkey, chicken and rabbit meat. But dieters should refrain from eating pork, ducks, geese and fatty lamb. For athletes, it is also preferable to choose lean meats.

The benefits of a finished meat product depend not only on the choice of meat, but also on the way it is prepared. It is not recommended to fry meat, process it into minced meat, use it with highly digestible food. You should not use and equate to meat semi-finished products, sausages and smoked meats, because of the additives and stabilizers they contain, they are extremely harmful.

The best meat is steamed or stewed with a vegetable side dish and a minimum amount of salt. To find out which meat is the most useful, consider each type in more detail.

Rabbit

What is the most dietary meat? The answer is unequivocal - rabbit meat. The ratio of proteins, fats and calories in it is close to ideal, and therefore this meat is included in many dietary diets. An interesting fact is that rabbit meat normalizes lipid metabolism, which means -.

If you are susceptible to allergic reactions, then rabbit meat is the best choice for your diet, it is hypoallergenic. The most important thing is to choose a fresh carcass. Its color should be uniform, pale pink, free of bruises and bruises, it should not smell anything and be dry.

Turkey

Turkey meat is also on the list of diet meats due to its low fat content. There is even more phosphorus in this bird than in fish, which is considered the record holder for the content of this substance. One serving of turkey will provide the body with half the daily value of vitamins and the daily value of vitamin P.

If you are losing weight, choose the lighter portion of the turkey that has the least amount of fat. Do not eat her skin. A big plus of turkey is the presence of selenium, a powerful antioxidant.

Hen

What is chicken meat famous for? Easy to digest, low in fat and good taste. Chicken contains iron and phosphorus, as well as vitamins, and. In addition, it is very easy to prepare, goes well with many products, and is available in any store.

Tip: To reduce the amount of fat, separate the chicken from the skin before cooking. Chicken organs should not be eaten because they have little or no benefit.

Veal

The most dietary meat in our table. Losing weight with veal is quite easy, because its calorie content is several times lower than that of other types of meat on our list. But why can't we call veal the healthiest meat? It has a number of disadvantages.

Firstly, its muscles are not sufficiently formed, and immature fibers are unhealthy. Secondly, calf meat, like any red meat, increases the risk of developing malignant tumors in those who have a predisposition to cancer.

Veal can be included in the diet for variety, but should not be eaten more than once a week.

Beef

Beef is one of the most popular types of meat in the world. Its unique composition and properties make it valuable. It is believed that eating meat too often is unsafe, but certainly not the case with beef. It helps to normalize the acidity of the stomach, is easily and quickly absorbed by the body.

There is much more zinc in beef than in other types of meat, and the high content of minerals improves blood formation. The only downside is the fact that cooking beef is a rather laborious and time-consuming process.

horsemeat

This meat, unfortunately, is not popular in our country, but athletes should definitely pay attention to it. It contains a huge amount of complete protein and very little fat. Several types of amino acids, potassium, phosphorus, iron and magnesium, as well as vitamins of the “B” group make horse meat a valuable product for providing the body with useful substances.

In addition, there is no cholesterol in it, which makes it valuable for people who care about the state of blood vessels. The only negative is the specific taste, which is not quite familiar to most people. Choose the youngest meat - it has less fat.

Mutton

Lamb contains a large amount of nutrients and trace elements. Specifically:, iron, B-group vitamins,. This is the record for iron content among meat, therefore lamb is recommended for anemia.

Lamb fat is a healthy and easily digestible product. Used since ancient times by the peoples of the Caucasus for medicinal purposes. And modern science confirms its healing properties, so the lecithin contained in lamb meat has a beneficial effect on the metabolism in the body and normalizes cholesterol levels.

It should be borne in mind that excessive consumption of lamb can lead to the development of obesity and sclerosis. And not recommended for the elderly or those with arthritis. The high concentration of lipids in mutton creates a risk of developing diseases of the cardiovascular system.

Pork

Pork contains almost all B vitamins, iron, zinc. Despite the rather well-established myth, it is quite easy for the body to absorb. Pork is recommended for lactating women to stimulate the production of breast milk. The high calorie content allows you to quickly restore your energy reserve.

Style Summary

Depending on what goals you set for your diet, you should choose meat for yourself. Having analyzed the advantages and disadvantages of each type, we can conclude which of them will help to gain muscle, which will help you lose weight, and which will restore your health. StyleFitness unequivocally recommends its readers to include meat in their diet.

To get the desired shape and get rid of all that is superfluous, you first need to establish a balanced diet. And you can't do without meat rich in valuable elements. Today we will discuss delicious recipes for dietary meat dishes.

Everything useful is simple

The first and most faithful friend of all those losing weight is chicken meat. It contains a lot of healthy protein, few calories and is perfectly absorbed by the body. Nutritionists recommend eating boiled chicken breast. Although a thigh or leg is also quite acceptable - you just need to remove the skin from them and remove excess fat. These products are great for simple dietary meat recipes. First, boil 200 g of chicken fillet. Take a small carrot and 400 g of broccoli, cut and simmer for 10 minutes. Next, cut the boiled fillet into pieces and add to the vegetables, continuing to simmer. Sprinkle the finished warm salad with lemon and olive oil. It contains vitamin D, thanks to which calcium from broccoli is absorbed much better. This light dish will quickly saturate the body and allow it to forget about the feeling of hunger for a long time. You can also add other vegetables: zucchini, green beans, asparagus. You can also try other chicken salad recipes.

Meatballs with delicacy

The method of preparing dietary meat dishes is not limited to boiling or stewing. They can be baked in the oven, steamed or in a slow cooker. Any of these methods can be used to cook the most tender turkey meat. It contains a huge amount of vitamins and minerals. In addition, it is absolutely harmless, so it can be given to small children and even used for feeding babies. How to prepare turkey diet meals? This will not be too much effort, especially if you make healthy meatballs. We pass 500 g of turkey fillet through a meat grinder along with onion, garlic cloves, zucchini and celery stalks. Knead the minced meat, add 4 tsp to it. oatmeal, salt, spices to taste and form meatballs. We make a frying of onions and carrots in a saucepan, put meatballs there, fill with water and simmer for 30 minutes over moderate heat. You can serve this dish with fresh herbs and sour cream. This recipe is perfect for a multicooker or double boiler.

Gourmet soup

Veal meat has excellent dietary properties and helps to improve the functioning of the digestive system. And it also has a pleasant delicate taste and sophisticated aroma. Diet recipes for meat dishes can be listed for a long time. Gourmet meat soup takes pride of place among them. A whole piece of meat (450 g) is immersed in boiling water and cooked for 45 minutes. Then put the chopped onion, garlic, celery stalk, carrot, red bell pepper in a saucepan. Scald 4 tomatoes with boiling water, remove the skin from them, chop finely and transfer to a saucepan with meat. We continue to cook the soup for another 20 minutes, then add 200 g of asparagus and keep the soup on the fire for a few more minutes. At the end, pour 150 g of spinach, parsley or cilantro, let the soup boil and remove from the stove. A delicious dietary meat dish can be served at the table.

Meat classics

Compared to veal, beef is somewhat tougher, but it contains less fat and you can cook more different dishes from it. Healthy dietary meals made from this type of meat are best combined with vegetables. First of all, we clean 400 g of beef from films and fat layers. Then cut the meat into large slices, beating each slightly to soften the meat. Rub it with salt and put it in a preheated frying pan, greased with oil. After a few minutes, fill the meat with a little water and leave to simmer. Meanwhile, rub a large boiled carrot, 1 tomato on a fine grater, mix everything with 150 ml of water or milk and the juice of half a lemon. Pour the beef with this sauce and simmer for a few more minutes. Also, beef can be grilled or grilled in a pan, in which case stewed carrots and tomatoes will serve as a light side dish.

Perfect combination

Diet meals made from meat at home are especially good with a rabbit. And although its preparation will require some effort, the result will justify them in full. One of the most popular dishes is stew. First, cut 800 g rabbit fillet into pieces and marinate in a mixture of apple cider vinegar and rosemary for 2-3 hours. When the meat is sufficiently saturated, we begin to sauté 4 onions and 800 g of porcini mushrooms in oil. In another skillet, lightly fry the pickled rabbit meat. Next, take a saucepan with thick walls and put mushrooms and onions, 3 diced eggplants and carrots into it in layers. In this case, sprinkle each layer with salt, pepper and chopped garlic. Pour water into a saucepan so that it covers all the products, and simmer for 40 minutes over the lowest heat. Then put 500 g of sour cream in a saucepan and let the stew stand for a few more minutes. When serving, the stew can be garnished with a sprig of spicy arugula.

This is not a complete list of tasty and healthy meat dishes. If you have dietary meat dishes with a photo of your own composition, tell other readers about them.

The meat diet for weight loss is a modification of the recently popular methods of weight correction and, as the name implies, is primarily intended for inveterate meat eaters who, in principle, cannot imagine their life without this food product.

A high-protein diet, consisting mainly of meat dishes of various origins (pets, poultry, fish), is quite satisfying and this compares favorably with strict and low-calorie dietary regimes, which are often accompanied by a feeling of indomitable hunger. In addition, while losing weight on meat, there is no need to weigh food, calculate its calorie content or monitor the combination of foods. The basic rules and assortment of the menu of this diet are very simple and unassuming, which, combined with a fairly decent effectiveness in terms of weight loss and a short duration, makes it attractive for both men and women who want to quickly get rid of a few extra pounds.

The motto of meat loss may well be the phrase - "Eat and lose weight", of course, if such a unidirectional diet meets your food preferences. The mechanism of action of this diet, as well as all other high-protein diets, is based on the principle of the formation of an artificial deficit of carbohydrate energy in the human body, which leads to its extraction from previously accumulated fatty deposits. Depending on the goal, a losing weight person is given the opportunity to independently choose the duration of adherence to the meat dietary regime in the time interval from 3 to 10 days. For a week of maintaining such a diet, it is quite possible to rid your own body of 4-7 kilograms it does not need and say goodbye to a few centimeters on your hips and waist.

The value of meat in human nutrition

Due to its excellent taste and valuable nutritional properties, meat of animals and poultry occupies one of the key places in the human diet. The nutritional value of this popular and popular food product is primarily determined by the presence in it of a large amount of high-grade and high-quality animal protein, which performs many useful and sometimes irreplaceable functions in the human body. It is protein that activates the growth and recovery processes of virtually all cells in our body, plays the role of a vehicle for some molecules necessary for its vital activity (for example,), is the second most important source of energy and in the form protects the body from external infections.

In addition, some of the nutrients contained in meat, in terms of their chemical composition, nutritional value, beneficial properties and balance, simply cannot be completely replaced by the consumption of other foods. In addition to high-quality protein, the meat structure contains essential fats, extractives, many mineral compounds, etc. Consumption of meat dishes is fully capable of providing a person iron , phosphorus , potassium , iodine , magnesium , zinc , sodium and other equally important macro- and microelements. Almost all vitamins of the B group (,, etc.), as well as vitamins, enter the human body with meat. TO and . The extractive substances of this product contribute to the transition of most of its useful components into the broth and at the same time serve as activators of gastric secretion, thereby facilitating the processing and assimilation of food.

Naturally, the nutritional value of meat will directly depend on its type and variety, as well as on the conditions of feeding and keeping animals, poultry, fish, etc. Depending on its origin and quality, various meats are used in cooking to prepare a wide variety of dishes by heat treatment (frying, cooking, stewing, etc.) and even without it (for example, tartar).

In cookbooks of different nationalities, whole sections are given to the recipe for meat dishes, sometimes occupying half of the entire text. In addition to the meat itself, the so-called animal by-products (liver, tongue, kidneys, hearts, etc.) are widely used, which are not inferior, and sometimes even superior, in terms of nutritional and taste characteristics. In addition to cooking independent dishes, sausages, canned food, pates and all kinds of semi-finished products are made from offal. All meat products taste great with other foods from various gastronomic categories, including vegetables, cereals and even fruits.

What kind of meat is considered dietary?

From the point of view of dietetics and cooking, dietary meat is a product with a minimum inclusion of fat and a maximum content of substances useful for human health and life. It is on such meat that various nutritional regimes are often based, designed for weight loss and even preventive therapy for diseases of the systems of the human body. In turn, without meat protein, it is quite difficult to construct your own body in terms of muscle relief, and therefore for strength athletes such a product is also a food ingredient of primary importance. Rabbit and chicken meat is considered the most dietary, but in the case of a meat diet itself, it is worth considering other types of meat, which will not only be useful for losing weight, but will also be able to comprehensively diversify its menu.

Rabbit

Rabbit meat is deservedly considered the leader among dietary types of meat, and primarily due to its hypoallergenic , allowing it to serve as a supplier of complete protein and other useful substances, even for people with other meat dishes. The calorie content of this product is on average 180 kcal per 100 grams, the amount of proteins and fats in which, respectively, is 21 g and 11 g. Rabbit meat is absorbed by the human body by 90% and surpasses chicken in its beneficial qualities for its health. Due to the practical absence of sodium salts, rabbit meat is often present in the diet of nursing mothers, the elderly and children. One of the most beneficial properties of this meat is the activation of lipid metabolism by it, which leads to an acceleration.

Hen

The average calorie content of 100 grams of chicken is in the region of 165 kcal, and a similar amount of meat from this poultry includes approximately 20 g of protein and 9 g of fat. However, these parameters vary significantly depending on the parts of the bird carcass used for food and the presence of many of their favorite skin on them, which basically contains the very substances harmful to humans. Lean boiled chicken meat, and even more so the broth from it, is very useful for. According to many studies, the use of these two dishes significantly reduces the very possibility of colds, and in their presence contributes to the speedy recovery of the patient. In addition to its dietary qualities, an important advantage of chicken meat is its availability in terms of purchase and ease of preparation.

Turkey

Following its closest competitor in the poultry industry, turkey meat is valued for the presence of many useful substances for humans, which, after heat treatment, do not actually lose their own positive properties and are absorbed by the body by 95%. 100 grams of this product contains about 21 g of proteins and 12 g of fat, and its average caloric content is 200 kcal. In addition, lean turkey meat (without subcutaneous fat and the skin itself) is low in content and is even recommended by doctors as a prophylactic agent against diseases. Turkey meat is not inferior to chicken meat in terms of availability on store shelves, and even surpasses it in its taste.

Duck

Duck as a whole can hardly be called a dietary product, since 100 grams of its meat has an average of 290 kcal, only 17 g of protein and as much as 24 g of fat. However, the taste of properly cooked poultry is so appealing that its dishes are very popular and are served in the best restaurants around the world. The vitamin and mineral composition of duck meat is also quite wide and even its fat, if used correctly, can benefit humans.

It is believed that duck fat improves complexion, regulates metabolic processes, exhibits antiatherogenic effects, stimulates, and is also able to cleanse the human body of existing ones. To reduce the fat content of duck dishes, preliminary removal of the skin and subcutaneous fat deposits will help.

Veal

If we consider veal only in terms of its calorie content, which is less than 100 kcal per 100 g, and the quantitative composition of proteins (19 g per 100 g) and fats (2 g per 100 g), then this meat can be safely called the most dietary, however practice is not so simple. The muscle tissue of these livestock is not yet sufficiently formed and therefore the frequent consumption of calf meat is in itself harmful to health. In addition, according to some evidence, young veal increases the risk of neoplasms in people predisposed to cancer, which also does not add to its popularity. Knowledgeable nutritionists advise not to abuse veal dishes and cook them no more than 1 time in 7 days.

Beef

Such common meat as beef is appreciated not only by restaurateurs for its taste, but also by most nutritionists for its beneficial properties in relation to human health, including helping to lose weight. The meat of this pet is included in almost all protein dietary rations, since it is quickly and fully absorbed, fills the body with the necessary minerals and as well as conducive to normalization gastric ... The calorie parameters of beef tenderloin are in the range of 120 kcal per 100 g, and the protein and fat content is almost ideal for human nutrition (20 g of protein and 3 g of fat per 100 g). Of the minuses of beef, one can single out only the laborious and lengthy process of its preparation.

Pork

The question of whether it is possible to eat pork if you want to lose weight, it would seem, is not worth it at all, because the fat content of this meat is beyond doubt. However, different parts of the carcass of this animal have different nutritional characteristics that sometimes rival even recognized dietary meats. For example, 100 grams of the top boneless part of a pork fillet contains 22.5 g of protein 3.4 g of fat and is estimated at only 127 kcal. As you can see, these indicators differ little from those of beef, which makes this meat no less dietary and healthy.

Mutton

The peoples of the Caucasus, among whose population, it is worth noting, obese people are not often found, have never really thought about dietary lamb meat or not, and have eaten it with benefit for themselves for generations. Lamb is very useful for anemic conditions, as it is the most iron-containing meat. It also includes many magnesium , iodine , potassium , B vitamins group, and most importantly, which acts as a regulator of the level and general metabolism. Of course, as in the situation with pork, one should give preference to certain varieties of this meat, namely the lean parts of a young animal up to 12 months old. In 100 grams of such meat, the total calorie content of 166 kcal will be approximately 20 g of protein and 10 g of fat.

What kind of meat can you eat with a diet?

Universal recommendations of nutritionists on the use of meat products while maintaining any diet, which boil down to the choice of lean parts of poultry or animals (chicken, beef, rabbit, etc.) and to a healthy way of cooking the meat itself (boiled, steam, stew), within the framework of meat losing weight can only be of secondary importance. It should be remembered that, first of all, such a method of weight correction is based not on restricting the calorie content of food, but on an imbalance in the intake of proteins and carbohydrates in the body towards a significant increase in the former and a significant decrease in the latter. Fats in this case, as in the case of observance of "" or "", are not particularly taken into account and can be included in the composition of dishes in an arbitrary order.

Based on the mechanism of action of this particular weight loss system, you should choose a meat diet for yourself based on your own preferences and being guided only by the rules of the diet of this diet. Naturally, the priority of the meat menu is the same low-fat beef, turkey, chicken and similar meat products, but there is no prohibition on eating pork or lamb either.

A similar situation arises with regard to the method of cooking meat dishes, which you have the right to choose independently following your food preferences and the abilities of your own alimentary tract. Remember that by using frying in fat and other similar methods of cooking food, you thereby increase its calorie content, but by and large it is up to you to decide whether to eat a cutlet for lunch or whether you can have a kebab for dinner exclusively.

What can replace meat in the diet?

If we consider the situation of replacing meat only as a product that supplies proteins to the human body, then in this case the flora and fauna of our planet can provide several acceptable alternatives. First of all, legumes, milk processing products, various nuts, cereals, mushrooms and seeds will act as such substitutes. Such products, in principle, are fully capable of providing the human body with the required protein for it, but at the same time they will supply it with carbohydrates, which is completely unacceptable for a dietary diet.

As a full-fledged substitute for meat of birds and animals, which will fully fit into the boundaries of the meat regime of weight loss and will not contradict its basic principles, only bird eggs, animal seafood and, in fact, fish can be considered. Such a substitution of the main ingredient of the menu for this mode of weight correction is quite possible, but by and large it is absolutely pointless, since there are separate dietary methods for this case, namely: "", "" and "". In addition, in the menu of the meat diet itself, it is permissible and even recommended to include all these products and therefore there is no point in replacing meat in this case.

Basic principles of a meat diet

Like all existing dietary regimens for weight loss, a meat diet requires a number of rules to be followed, namely:

• keeping a meat diet should be limited to 10 days;
• the type of meat and its grade are chosen in no particular order, but preference should still be given to low-fat parts of carcasses of domestic animals or birds;
• you need to try to cook meat products in a healthy way, and eat fried foods once or, in extreme cases, twice a week;
• the maximum amount of meat eaten per day should not exceed 500 grams;
• as a side dish for meat, it is best to choose vegetables that include slow carbohydrates and sometimes fruits;
• vegetables and meat can be cooked with the addition of a small amount of premium vegetable oil, mainly olive oil;
• minor sources of protein can be seafood, fish and bird eggs;
• absolutely all sugar-containing foods, alcohol and other carbohydrate-rich foods are strictly prohibited;
• the amount of salt consumed daily should be reduced to the minimum possible;
• the drinking regime must be abundant and be at least 2 liters of the permitted liquid, which can be consumed 30 minutes before a meal and an hour after a meal;
• the meal regimen should correspond to 5 meals a day;
• the last meal of the day must be finished 4 hours before bedtime;
• during the diet, physical activity, massage, sauna, body wrap, etc. are encouraged.

Varieties of meat diet

Correction of body weight on meat includes several dietary regimes, each of which can be safely attributed to methods of rapid weight loss. The diet of all varieties of a meat diet is in principle similar and will mainly depend on personal preferences in relation to meat and the ability to pay for the person who is losing weight.

Diet for 3 days

The fastest way to lose weight on meat, by and large is a fasting day, stretched in time for three days. This diet is to be maintained on the minimum amount of selected meat and even less non-starchy vegetables, washing down all this food with only purified water, green / herbal tea or rosehip decoction. The result of adhering to such a fairly strict nutritional diet can be weight loss in the region of 2-3 kilograms, which is quite good for such a duration.

Diet for 5 days

A somewhat extended and supplemented version of fasting days on meat, suggesting the possibility of daily consumption of the already full recommended portion of meat dishes (500 grams) and a wider vegetable menu. In addition, it is permissible to add a little cottage cheese, bird eggs and even 1 unsweetened fruit every 24 hours to these main dishes. Weight loss in 5 days most often varies within 3-4 kilograms, and in 30% of cases it reaches 5-6 kilograms.

Diet for 7 days

Recognized as the easiest in terms of compliance and diverse in terms of food, a type of meat diet, with which you can include in your own diet the entire range of products allowed by this diet. The daily menu will be based on your favorite meat dishes and vegetables, but in addition, it is recommended to introduce fish and / or seafood into it. In combination with also allowed eggs, fruits and cottage cheese, this diet option looks quite varied and satisfying. The average plumb line is 5-6 kilograms, and for especially obese people it can be more significant.

Diet for 10 days

The maximum permissible meat loss in terms of time, which in all respects repeats its seven-day counterpart. Along with the increase in the duration of this diet, its effectiveness in terms of weight loss naturally grows, which approximately already reaches values ​​of minus 7-8 kilograms. Some nutritionists advise diversifying the 10-day meat-based diet with a small amount of cereals, but in this case its effectiveness may suffer and sometimes quite significantly.

Allowed Products

The food list acceptable for a meat diet, of course, is based on high-protein foods, but in order to diversify the diet and supply other macronutrients to the human body, it also includes other food ingredients.

Thus, the list of solid products permitted for this technique will look like this:

• any meat of poultry and / or animals corresponding to personal preferences and financial capabilities;
• any fish and animal seafood;
• all kinds of greens and vegetables, characterized by the content of slow carbohydrates;
• bird eggs (chicken / quail);
• cottage cheese with a minimum inclusion of carbohydrates;
• some fruits (citrus and green apples are preferred).

It is permissible to use a small amount as seasonings and marinades:

• fresh lemon juice;
• spicy herbs;
• natural soy sauce.

In addition to filtered water, it is allowed to drink:

• herbal / green tea;
• rosehip broth;
• self-prepared vegetable juices;
• high-grade coffee (occasionally).

Approved Products Table

Fully or partially limited products

During meat loss, it is unacceptable to eat:

• sugar in any form;
• any cereals;
• canned products (even meat);
• smoked meats and sausages;
• berries / fruits (except for the permitted ones);
• dairy products (other than cottage cheese);
• all flour products;
• sweet water;
• factory-made fruit juices / nectars;
• all alcohol.

• salt and initially salted products;
• junk fatty foods (including overly fatty meat);
• industrial vegetable juices (may contain hidden sugar).

Prohibited Products Table

* data are indicated for 100 g of product

Meat Diet Menu (Meal Schedule)

Diet for 3 days

Three-day meat fasting days can be practiced in two variations, the first being a fairly "hard" dietary regimen, and the second being a "milder" alternative.

Option 1

The daily menu of this option for 3-day meat loss should include 250 grams of any boiled / stewed meat (preferably low-fat varieties), which should be consumed throughout the day. In addition, each meal can be supplemented with a small portion of cucumber / tomato salad (you can add a little boiled egg) with a minimum of olive oil or lemon juice.

When keeping these meat fasting days, it is recommended to quench your thirst with a fresh broth of rose hips, in addition to which you will need to drink 1.5 liters of filtered water in 24 hours. Due to the content in the broth of rosehip substances that destroy tooth enamel, it is best to drink it through a tube, followed by rinsing the mouth.

Option 2

The second version of the 3-day meat diet provides for the use of 400 grams of any boiled / stewed meat cooked without salt or its substitutes during the day. In this case, the number of meals also increases to five per day, but the vegetable side dish should still be small and contain mainly cabbage (any), tomatoes and cucumbers. The amount of purified water required for consumption remains unchanged, and the rosehip broth is replaced with herbal / green tea.

Diet for 5 days

The menu of the five-day version of the meat diet is, in principle, very similar to the second type of fasting days on meat, but it is characterized by an extended list of acceptable products. While maintaining such a dietary regime, 400-500 grams of any meat prepared in a convenient way should be consumed daily in 5 doses (do not fry).

Also, you can enter any vegetables that do not contain fast carbohydrates in your diet, and in addition eat eggs (preferably for breakfast) and permitted fruits (in the morning, 1 pc.). A couple of times during the entire diet, you can afford to eat a small portion of low-carb cottage cheese. The drinking regimen, in addition to water, may include herbal / green tea and fresh vegetable juices in a total minimum volume of 2 liters per day.

Diet for 7 or 10 days

Such varieties of meat diet differ only in their duration, but their menu is identical and should be formed from all acceptable food products, which will make the nutritious diet versatile and not boring. Five compulsory meals of diets for 7 or 10 days naturally must be based on the consumption of meat in a mass fraction of up to 500 grams per day, however, in this case, it is recommended to introduce fish and / or seafood into meat dishes.

The additional vegetable menu should also be diversified to the maximum, using all available vegetables and herbs from the list of allowed for the diet. Bird eggs are best eaten for breakfast, acceptable fruits for lunch, meat / fish dishes with a garnish of vegetables, leave for lunch and dinner, and eat some cottage cheese or vegetable salad at an afternoon snack. You can drink herbal / green tea, vegetable juices, rosehip broth and purified water in a total amount of at least 2 liters in 24 hours.

An example of a meat diet menu for a week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Slimming Meat Diet Recipes

Since, when maintaining this mode of weight correction, dietary meat dishes, in principle, do not lend themselves to strict differentiation in terms of fat content and the method of preparation, eating on such a diet can be quite tasty and varied. Of course, you can learn about how to cook pork in the oven and steamed beef soufflé, what can be made from minced chicken and how to make delicious meat sauces from real meat eaters who eat meat dishes every day and constantly experiment with their recipes, but not it is worth forgetting about some restrictions on products and spices.

It is not enough to understand the taste of meat and show imagination, the main thing here is to maintain the balance of dietary ingredients and prepare dishes that are not only attractive from a gastronomic point of view, but also useful for losing weight. The article below will contain recipes with photos from professional nutritionists who are well aware of how to cook dietary beef, pork and even lamb and what is the best way to cook a rabbit, duck, turkey, etc.

Slimming Beef Diet Recipes

Due to the fact that beef is considered one of the most dietary types of meat and is also available in almost any store, its preparation should be given special attention. Adhering to a meat diet, you can recreate a wide variety of dietary recipes from ground beef and meat itself, cook soup from it, make meatballs, cutlets and even try to make a simple recipe for a dietary beef soufflé.

Beef Goulash

Required Ingredients:

• beef pulp - 1 kg;
• onions - 250 g;
• bay leaf - 4 pcs.;
• carrots - 150 g;
• filtered water - 1 l;
• olive oil - 30 g;
• salt / pepper - to a minimum.

Cut the beef pulp into medium cubes. Peel and wash the vegetables. Grate the carrots on a coarse grater and chop the onion with a knife. Pour oil into a preheated cauldron and fry the onion in it a little. Pour all the meat into the boiling oil with onions and put the bay leaf.

Pour 500 ml of filtered water into the cauldron and simmer for 30 minutes. After that, add grated carrots to the half-stew and pour in the remaining 500 ml of filtered water. Season the dish with the required minimum of spices and cook for about 40 more minutes. This beef stew will go well with mashed vegetables.

Diet beef cutlets

Required Ingredients:

• beef - 500 g;
• egg - 1 pc.;
• onions - 1-2 pcs.;
• greens - optional;
• salt / pepper - to a minimum.

Rinse the beef and cut into small pieces. Peel the onion and cut it into 4 pieces. Twist the meat and onion into the minced meat using a meat grinder. Add the egg and spices to it and mix well. Line a baking sheet with foil and place the shaped patties on top of it. Cover them on top with a similar piece of foil and tape the edges of the bottom and top foil together. Bake the patties in the oven at 180 ° C for about 40 minutes.

Plain beef soufflé

Required Ingredients:

• beef pulp - 600 g;
• egg - 2 pcs.;
• onions - 1 pc.;
• salt / black pepper - to a minimum.

Before making a diet meat soufflé, purchase the leanest piece of beef with a minimum of veins and films from the store. Rinse it thoroughly and cut it into small pieces, removing all excess inclusions from the meat along the way. Chop the onion and, along with the meat, scroll it through a meat grinder. In the twisted minced meat, add egg yolks, a little black pepper and beat everything together with a blender until a fluffy mass is formed.

In a separate bowl, beat the whites thoroughly with a minimum of salt. Add them to the meat mass and mix gently with a regular spoon. Put the resulting mixture in a non-stick baking dish and cook in the oven for about 45 minutes (you can use a multicooker).

Veal diet recipes

Since veal is not yet fully formed meat fibers, when following a diet, it is better to cook first courses or steamed minced meat dishes, for example meatballs, from it.

Veal soup

Required Ingredients:

• veal - 300 g;
• broccoli - 200 g;
• salad pepper - 1 pc.;
• green beans - 100 g;
• onions - 1 pc.;
• bay leaf - 2 pcs.;
• greens to taste;
• soy sauce and peas - to a minimum.

Cut the washed veal into small pieces and cook until scale (noise) forms. After removing it from the surface of the water, add bay leaves, peas and a whole peeled onion to the broth, which must be removed after cooking the meat.

At this time, cut the salad peppers into strips, separate the cabbage inflorescences and chop the greens. Add lettuce, broccoli, green beans and greens in turn to the finished broth, letting the soup boil after adding the next ingredient. At the end of cooking, pour the soy sauce into the soup, stir and cover for 10 minutes.

Diet veal meatballs

Required Ingredients:

• veal - 500 g;
• egg - 1 pc.;
• onions - 2 pcs.;
• oat bran - 3 tbsp. l .;
• green onions - 1 bunch;
• olive oil - for lubrication;
• salt / pepper - to a minimum.

Turn the washed pieces of veal together with chopped onions into minced meat in a meat grinder. Chop the green onion very finely and add it to the minced meat. Add bran, egg and spices there. Mix all ingredients diligently and form into small meatballs. Place them in a lightly oiled steamer bowl and cook for half an hour.

Pork diet recipes

Pork in the classical sense is not a dietary meat, however, as part of this diet, it is also allowed to be eaten. Of course, the habitually fatty kebab in this case is unlikely to be beneficial, but a properly prepared tenderloin will fully correspond to such a diet.

Pork tenderloin with rosemary

Required Ingredients:

• pork tenderloin - 500 g;
• garlic - 3-4 teeth;
• rosemary - 1 sprig;
• olive oil - 1 tsp;
• salt / pepper - to a minimum.

Rinse pork, dry and rub with spices. Make deep punctures in it and insert halves of garlic cloves into them. Sprinkle the rosemary leaves on the meat. Cut off food foil 3-4 times the size of pork and brush on one side with olive oil. Wrap the meat in foil in several layers, place it on a baking sheet and bake it in the oven at 180 ° C for 50-60 minutes.

Poultry Diet Recipes

Diet dishes from poultry are so diverse and popular that they are present on the menu of most of the current diets, so feel free to experiment with these ingredients when losing weight with meat. For example, make yourself homemade chicken or turkey sausages for breakfast, and bake duck breast for dinner.

Homemade poultry sausages

Required Ingredients:

• chicken / turkey fillet - 400 g;
• skim milk - 200 ml (for marinade);
• garlic - 2 teeth.;
• salt / spices - to a minimum.

Thoroughly rinse the bird fillet and cut into small pieces. Squeeze the garlic into the milk, put the pieces of poultry in it and marinate them in the refrigerator for a couple of hours. After that, grind the meat into minced meat at the maximum speed of the blender and mix it with all the spices. Put the required amount of minced meat on cling film and wrap it in several layers, thereby forming a kind of sausage. Tie the ends of the film with string and store the sausages in the refrigerator. The final cooking process consists in boiling the sausages in a film for 20 minutes, which must be removed before directly serving the dish.

Baked duck breast

Required Ingredients:

• duck fillet - 4 pcs.;
• large orange - 1 pc.;
• soy sauce - 1 tbsp l .;
• spices to taste.

Rinse the duck fillet and, if necessary, cut off all fat deposits from it. For 3-4 hours, marinate the meat in a mixture of soy sauce, your favorite spices and orange juice. Next, fry the duck fillets in a dry and preheated non-stick frying pan for a couple of minutes on each side. Then wrap the meat in foil and bake it in the oven at 200 ° C for 15-20 minutes. After this time, remove the duck fillet from the oven, let it "rest" for 5-10 minutes and cut into portions.

Rabbit Diet Recipes

While on a forced meat diet, do not forget about the rabbit, whose meat, due to its hypoallergenicity, is considered especially dietary. At the end of another day of the diet, do not be lazy and prepare a delicious and satisfying rabbit casserole.

Rabbit and zucchini casserole

Required Ingredients:

• rabbit fillet - 400 g;
• onions and zucchini - 1 pc.;
• bran - 4-5 tbsp. l .;
• greens to taste;
• salt / allspice - to a minimum.

Wash the rabbit fillet and cut into small pieces. Peel the zucchini and onion and chop finely as well. Grind all these ingredients with a meat grinder. In the resulting minced meat, add bran, a minimum of spices and your favorite greens. Stir everything together vigorously, place on a suitable non-stick baking sheet and bake in the oven until tender.

Getting out of the meat diet

It is necessary to get out of a predominantly meat diet and start introducing familiar dishes into your own menu carefully and gradually. It should be remembered that an instant transition to carbohydrate food is likely to result in the return of all the lost body weight, and maybe a gain in additional weight. For this reason, in the first time after stopping the diet, completely protect yourself from all junk food and, above all, from sweets, fast food and flour products.

If possible, keep the five meals a day, eat small meals and continue drinking plenty of water. Constantly monitoring the weight indicators, gradually introduce previously prohibited vegetables and fruits into your diet, eat cereals for breakfast, and try to eat liquid fermented milk products for dinner.

Advantages and disadvantages

Since ancient times, meat has been an integral part of the diet of almost all human cultures. Due to the content of a large amount of protein and essential amino acids for the human body, which cannot be obtained from other types of food.

Due to the large amount of protein, meat is digested for a long time, as a result of which a person does not feel hunger, and accordingly eats less than he could if he ate something else.

This product perfectly restores strength, which is necessary after heavy physical exertion. So dietary meat dishes must necessarily be in the diet of athletes and people who are engaged in hard physical labor.

Today there are a large number of types of meat. It's not only the animal that was the source of this product, but also the part of the carcass that is used for food.

Types of dietary meat

If we consider meat as a product that can help to lose weight, then it should be noted that only diet varieties should be eaten for weight loss. To date, the following are considered dietary varieties:

Rabbit meat... This product has an almost ideal ratio of calories, fats and proteins for weight loss. Rabbit meat is hypoallergenic, easy to digest and helps in the normalization of fat metabolism. However, in order for the use of rabbit meat to bring only benefits, you should only eat fresh food. To determine the freshness of a rabbit, you need to carefully examine the carcass. The carcass should not smell or be wet. There should be no bruises or bruises on it either. Rabbit meat should have a pleasant pale pink color.

Turkey. Perhaps the most dietary meat. It belongs to the dietary one due to its relatively low fat content. It should be noted that there is even more such element as phosphorus in turkey than in sea fish. In addition, this healthy dietary meat contains B vitamins and vitamin P. To reduce weight, you need to choose the part of the carcass where there is the least fat;

Hen, as dietary meat, is known to everyone who has ever thought about losing weight. Chicken is rich in vitamins and easily digestible protein. However, in order to lose weight, using this product, you should eat chicken without skin and fat layers, and also choose the leanest part of the chicken - the breast.

Veal... The lowest-calorie meat, however, in addition to this advantage, it has several disadvantages that prevent it from becoming the best dietary one. The fact is that veal has incompletely formed fibers, which are not very useful for the human body. In addition, all types of red meats increase the risk of developing malignant tumors. So this product costs no more than once a week.

Beef... It differs from other varieties in its unique composition and properties. It is easily absorbed and can normalize the acidity of the stomach. However, eating it every day is still not worth it. Also, the disadvantages of beef include a lot of time that should be spent on preparing a dietary product. In order for a dish from this product to be called dietary, it is necessary to choose the least fatty parts of the carcass.

Horsemeat. This is far from the most popular meat variety, some people generally consider it "dirty" and unsuitable for food. However, such a product is able to fill the body's need for many elements, as well as amino acids. Horse meat contains very little fat and a large amount of complete protein. In addition to all this, horse meat is valuable because it does not contain cholesterol, so people with high cholesterol levels can eat it. The only drawback of this product is its specific taste and smell.

Mutton like horse meat, it also has a specific taste and smell. This variety contains a large amount of vitamins and minerals, especially iron, which is more in it than in other types of meat. In addition, lamb contains lecithin, which helps the body to normalize metabolic processes and blood cholesterol levels. However, lamb is very fatty and may well provoke cardiovascular disease in persons prone to them.

Pork. Pig meat contains a large amount of trace elements and vitamins. Pork proteins are fairly easy to digest. However, when losing weight, it is worth considering that pork is very high in calories, so it should only be eaten in small quantities.

Who can eat meat

Meat products can be eaten by almost everyone, the exceptions are those people who suffer from diseases of the digestive system, kidneys and liver. The fact is that, like any protein food, meat creates a great load on these organs. In addition, when choosing the type of meat that will be eaten, it is necessary to take into account the individual properties of the product. So lamb, pork and some parts of beef carcass cannot be eaten by people with vascular and heart diseases, and veal is contraindicated for people suffering from diseases of the digestive tract.

How to cook dietary meat

The most dietary cooking option is cooking, in water or steam. However, this is far from the only cooking method. Meat dishes can be baked without oil and even fried. The only condition is that a minimum of oil should be used when frying, or the cooking process should take place without it.

When preparing dietary meals, many nutritionists advise using a minimum of spices and salt, or even do without them.

Diet meat dishes:

Meat with vegetables is an excellent dietary meal. Both types of food contain a large amount of vitamins and minerals. Meat, in turn, contains protein, and vegetables, fiber. Meat can be cooked separately, and vegetables can be used as a side dish, or you can prepare a dish where everything will be together. This dish is roast.

To prepare roast, you need to take: half a kilo of veal or beef, a medium bunch of greens, a glass of vegetable broth, three onions and three lightly salted cucumbers. All vegetables must be peeled and cut, and the greens must be washed thoroughly. Greens along with vegetables must be passed through a meat grinder, thus obtaining a homogeneous gruel. The beef is also washed and cut into small pieces. Divide the vegetable mass into two parts, and put one part on the bottom of the non-stick pan. Next, beef is laid out in the second layer. The last layer is the second part of the vegetable mixture. Then all this is poured over with vegetable broth. Further, dietary meat with vegetables is sent to a heated oven, where it is until fully cooked.

The most important dish that should be in the diet of a losing weight is it is a dietary meat soup. In principle, almost any soup can be made dietary, except, perhaps, those that are boiled in cream. It is only necessary to boil the meat separately and fry the vegetables without oil or simmer them instead of frying.

Boiled meat can also be called a dietary meal. Boiling removes fat from the product, making it even lower in calories. The most important thing is not to overcook the dish, otherwise it will become tough.

Oven baked meat can also be dietary. It is only necessary not to use fatty sauces, such as mayonnaise, and a large amount of oil. You can also bake meat in foil. In this case, it retains its juices and turns out to be soft.

It is also fashionable to bake meat with vegetables. An example of such a recipe is dietary meat in french... In this case, you need to take a pound of veal, two small onions, nine hundred grams of pumpkin, three tablespoons of vegetable oil, two glasses of vegetable broth and a tablespoon of lemon juice. You need to peel and cut the onion into half rings. Seed and dice the pumpkin. Rinse and cut the veal into small pieces. In a deep container with a non-stick coating, half of the pumpkin is placed on the bottom, half of the onion goes in the second layer, and then the veal. After that, first the remaining onion is evenly stacked, and then the second part of the pumpkin. All this is poured over with broth and recovered into the oven. Sprinkle the finished dish with lemon juice.

Diet meat soufflé is one of the most delicious dietary meals. For a simple preparation of this dish, you need to take: five hundred grams of meat, half a liter of water, two hundred milliliters of milk or cream, a teaspoon of salt, two eggs and half a teaspoon of ground black pepper. The meat is cut into small pieces and steamed for twenty minutes. After that, it is ground in a blender with the addition of all other products until smooth. The mixture should be transferred to a baking dish and sent to the preheated oven for twenty-five minutes.