Does eating meat make you fatter or leaner?....

Today's Post: Tuesday, 7-20-2010

The Atkins diet and similar diets make high protein and to some degree eating lots of meat and poultry for that protein part of their overall fatloss efforts.

They seem to have some success at helping people lose fat and weight with this approach.

But, recently a study came out showing that the people who ate the most meat and poultry tended to be fatter and heavier than people eating the same amount of calories but less meat and poultry.

At first this seems impossible since both sources seem to have evidence supporting their claims.

Here’s my take on why they both are likely correct and how they differ to explain how the comparison is not quite what it seems.

1. The Atkins diet and similar diets make high protein and to some degree eating lots of meat and poultry for that protein part of their overall fatloss efforts.

However, there are several things to keep in mind. These diets also stress eating virtually no sugar or refined grain foods. And, the more recent and health upgraded versions also suggest adding a lot of green and unstarchy vegetables.

So, because those two things help fat loss and weight loss so much, even if the meat and poultry is a bit more fattening than other protein sources, the net result is still good.

2. It depends on what kind of meat and poultry you eat.

Naturally or pasture fed poultry and animals fed only grass and NOT penned up tend to be lean, to have less saturated fat in their meat, and have very little omega 6 oils.

The same weight of meat or poultry from poultry and animals that have been penned up and overfed grain is cheaper to buy but DOES tend to make you fat.

Any hormones in the animal that make it fat from being penned up are in its meat. Such animals have more fat in their meat, more saturated fat, and dramatically more omega 6 oils. So their meat has more calories; and the omega 6 oils in it begin to look like they may be as effective a fattener as sugar.

3. Protein from sources other than poultry and meat either is usually leaner and lower in calories or it comes with fiber or both.

So, while eating some poultry and meat from naturally fed animals may be OK as sources of protein, plant sources of protein such as beans, lentils, nuts, and to some extent vegetables that contain protein may be critical for fat loss. If you eat an abundance of those, you will tend to eat less meat and poultry than you otherwise would have done. And, since plant sources of protein have both protein AND fiber, you’ll take in fewer calories and be less hungry too.

Similarly, animal protein sources such as shrimp, crab, lobster, nonfat dairy products, very lowfat dairy products, egg whites, & whole eggs to some degree, have more protein and less fat and thus more protein per calorie than meat and poultry.

Mushrooms and wild caught fatty fish are other choices besides meat and poultry that may be less fattening also. Mushrooms have very few calories and wild caught fatty fish tend to be reasonably lean and their omega 3 oils help balance normal intakes of omega 6 oils and make them less fattening.

So where does that leave someone who wants to get and stay lean?

Do eat a moderately high or high protein diet and virtually no sugar or refined grain foods. Avoid all omega 6 oils and go easy on whole grains.

Eat mostly these other protein foods besides meat and poultry.

And, when you do eat meat or poultry, eat it a third as often but with three times the quality.

For example, instead of eating hamburgers made with meat from grain fed cattle six times a week, have meat loaf made from grass fed beef and some added extra virgin olive oil once and a serving of Crockpot-cooked lamb stew made with lamb fed only grass once.

In short, to get and stay lean, entirely avoid eating meat or poultry that has been grain fed or only eat the very leanest versions but not very often – once a month perhaps.

Do eat a moderately high or high amount of protein but eat more of the kinds besides meat and poultry particularly plant proteins and very lean animal protein foods other than meat and poultry.

And when you do eat meat or poultry or fatty fish, do your best to only eat the naturally fed kinds, meat from grass fed animals, poultry from birds that are pasture fed on unpolluted pasture, and wild caught fish.

The two diets with definite and proven health benefits, the DASH II diet and the Mediterranean diet, follow these guidelines in somewhat different ways but both do so.

A combination of them may work best. Eat more nonstarchy vegetables and less pasta in Mediterranean foods; and add extra virgin olive oil, garlic, basil, oregano, and other spices to DASH II foods along with drinking a moderate amount of red wine, for example.

So both statements about eating meat are true but in slightly different ways.

Do eat a higher protein diet extremely low in sugars and refined grains.

But come close to eliminating fats from grain fed animals and poultry and eat their meat rarely.

And, although it IS OK to have some meat and poultry, a LOT more is not good and some kinds are much safer and helpful than others. Even eat the safer kinds in moderation and you will be healthier and leaner.