Eat Moderate Amounts of “Meat”
Contrary to popular belief, eating some meat during weight loss is not a taboo. Meat provides high-quality protein, iron (especially in red meats), vitamin B12, and other nutrients that are scarce or less bioavailable in plant-based foods. The body expends significantly more energy digesting protein—about 15% to 25% more than digesting the same amount of carbohydrates and 15% to 30% more than digesting fats. Additionally, meat digestion takes longer, providing prolonged satiety and stabilizing appetite.
Protein is a primary building block of muscle tissue. Long-term insufficient intake of quality protein can lead to muscle loss, which in turn lowers the basal metabolic rate (BMR). Maintaining a high-protein diet during weight loss can help reduce muscle loss and improve weight loss outcomes.
