Beef. It’s what’s for dinner; and don’t stop eating dinner. So your doctor told you to drop some pounds for health reasons. Many people have heard about intermittent fasting and when they hear the word “fasting” they think they should stat skipping meals. There a million ways to lose weight from anything to the intermittent fasting, taking the GLPs, doing the low-carb diet, Mediterranean doet, but most of them have one thing in common: eat clean, and beef can be your secret weapon in getting you on a good path and staying there.
“Over 40% of U.S. adults live with obesity, and while lifestyle changes like healthier eating and physical activity remain foundational, many are turning to new tools for added support,” said Lillie Berman, MS, RD. for the Missouri Beef Industry Counceil. “Weight loss medications, like glucagon-like peptide-1 (GLP-1) receptor agonists, commonly known by brand names like Ozempic and Wegovy (semaglutide) and Mounjaro (tirzepatide), are gaining in popularity with both consumers and healthcare providers for their ability to reduce appetite and promote an average of 10% – 15% weight loss.”
According to reports, about one in eight adults have tried one of these medications. One of the biggest hurdles with weight loss medications is making sure your body still gets the nutrients it needs. The medications may reduce your appetite, but eating less brings the increased risk for nutritional deficiencies. Side effects such as nausea, constipation, or diarrhea can also make eating healthy more difficult. This is where eating beef can help.
According to the Missouri Beef Industry Council, lean beef delivers a powerful package of nutrients in a small portion size. A three-ounce serving of cooked lean beef provides, on average:
- 25 grams of high-quality protein
- About 170 calories
- Nine other essential nutrients including iron, zinc, choline, B-vitamins, selenium, and phosphorus
Including beef helps in preserving muscle, supporting bone health, strengthening the immune system, and preventing nutritional gaps. For those with Osteopenia or full blown Osteoporosis, beef’s bone support is a plus.
And speaking of Osteoporosis, including beef in your diet helps by supplying high-quality protein, which makes up about one-third of bone mass and half of bone volume, alongside essential minerals like phosphorus and zinc that support bone structure and strength.
Whether you’re looking for high-protein snacks, portion control options, or meal prep ideas, beef can fit nicely into a balanced, medication-supported weight loss plan. The goal? Keep meals nutrient-rich, easy to prepare and satisfying in small servings.
You might think you have heard that red meat is off-limits if you’re concerned about your health or trying to watch your weight. But according to the Mayo Clinic leaner cuts of beef and controlled portions can be part of a healthy diet.
First, you should realize that even the leanest cuts of any type of meat or fish can have adverse effects on your weight and health if you prepare them in unhealthy ways. Any type of frying or cooking rich casseroles, while they may taste delicious, if your goal is either losing weight or eating healthy can take an otherwise healthy food and make it fattening. It’s kind of like serving healthy vegetables covered in decadent sauces, or dipping fruit in chocolate.
Here are a few simple tips from the Mayo Clinic, to help you control the fat:
- Trim it. Cut off any solid fat that you can see before you cook the meat. Then remove any leftover fat you can see before eating it.
- Drain it. After cooking ground meat, put it into a strainer or colander and drain the fat. Then rinse the meat with hot water. Blot the meat with a paper towel to remove the water.
- Chill it. After cooking, chill the beef juices so that you can skim off and throw out the hardened fat. Then add the juice to stews, soups and gravy.
Have you ever heard of the “perimeter rule” in grocery shopping? The Mayo Clinic endorses it: “This (the perimeter or outside aisles) is where you’ll find the freshest foods, including produce, meat and dairy. Fresh foods are generally healthier than the processed foods you’ll find in the center aisles. Because the items in the outside perimeter are fresh, you can better control the fat and sodium intake in your diet.”
If you want more information about how beef can help your diet or ways to prepare it in a healthy manner, check out the Missouri Beef Industry Council website.
The photo at the top of the page is Grilled Steak and Vegetable Salad.
Grilled Steak and Vegetable Salad
Ingredients:
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1 medium sweet potato, cut into 1/2-inch thick slices
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3 different vegetables such as zucchini, yellow squash, asparagus, eggplant, red onion, red and yellow bell pepper or Romaine lettuce, cut lengthwise into quarters
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1/2 cup reduced-fat dressing or vinaigrette, such as Italian, noncreamy Caesar or red wine vinegar, divided
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2 cloves garlic, minced
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1/4 teaspoon pepper
Cooking:
- Toss potato and vegetables with 1/4 cup dressing; set aside. Rub beef Steaks with garlic and pepper.
- Place steaks on grid over medium, ash-covered coals. Arrange vegetables around steaks. Grill steaks, covered, 7 to 10 minutes (over medium heat on preheated gas grill time remains the same) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Grill lettuce and asparagus 2 to 4 minutes; grill other vegetables 11 to 15 minutes or until crisp-tender, turning occasionally.
- Carve steaks and vegetables into bite-sized pieces. Combine beef, vegetables and remaining 1/4 cup dressing in large bowl; toss to coat. Season with salt and pepper, as desired.
(Recipe courtesy Missouri Beef Industry Council)
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