Beef and Weight Control

Many strategies can help with weight loss, but what’s an effective way to lose fat while preserving muscle mass? Try combining regular exercise with a diet that includes foods high in protein yet moderate in calories, such as lean beef, pork, poultry, fish, and eggs.

How much protein do we need during weight loss?

Aim for 1.2 to 1.6 g protein/kg body weight/day, spread evenly over 3 or 4 meals.1 For a 68-kg (150 lb) adult, that’s roughly 80 to 110 g of protein per day.

Here’s a great post that gives you more information on the protein + weight loss connection.

1 Leidy, H. J., Clifton, P. M., Astrup, A., Wycherly, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Mattes, R. D. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6):1320S-1329S.

Good to Know:

In order to see weight loss benefits, there may be a threshold of about 25 to 30 g of protein PER MEAL. Dietary counselling can help people stick with an optimal protein diet for the long term.1

Take a “food first” approach to getting enough protein

Some Canadians turn to nutritional supplements to boost their protein intake. Food tastes better, is less costly and less processed. We’re not meant to eat supplements – we’re meant to eat food!

Good to Know:

Whole foods have more to offer than individual nutrients. Their benefits are greater than the sum of their parts.

Diabetes and Weight Loss

According to the 2018 Clinical Practice Guidelines by Diabetes Canada2, weight loss is the most important and effective dietary strategy for obese and overweight adults living with prediabetes or type 2 diabetes. The same report notes that with energy-reduced diets, protein intakes should be maintained or increased. Diet changes should be made in consultation with a dietitian.

For optimal health, prepare meals at home with whole and minimally processed foods. Canada’s food guide healthy plate is a useful way to think about balanced eating.

1 Engelmann, M. D., Davidsson, L., Sandström, B., Walczyk, T., Hurrell, R. F., & Michaelsen, K. (1998). The influence of meat on nonheme iron absorption in infants. Pediatr Res. 43(6):768-73.
2 Clinical Practice Guidelines, Diabetes Canada, 2018. Accessed: http://guidelines.diabetes.ca/cpg January 2019.
3 Moubarac, J. C. Ultra-processed foods in Canada: consumption, impact on diet quality and policy implications. Montréal: TRANSNUT, University of Montreal; December 2017.
4 Bax, M., Buffière, C., Hafnaoui, N., Gaudichon, C., Savary-Auzeloux, I., Dardevet, D., … & Rémond, D. (2013). Effects of Meat Cooking, and of Ingested Amount, on Protein Digestion Speed and Entry of Residual Proteins into the Colon: A Study in Minipigs. PLoS One. 8(4):e61252.