The study looked at data from adults taking part in a large project looking at the link between diet and cancer.
Participants from 10 European countries were weighed and measured at the start and then asked to report their weight five years later. They also filled out a detailed food questionnaire.
Now the thing I don’t know about the study. What about the participant’s lifestyle? Exercise? How much alcohol consumed in their diets? Do they smoke? They don't say how the meat is prepared, is it in sauces or used with sauces as sides? So again, some of these studies can make your head spin. Last year coffee was awful for you, the next study, it cures cancer ---you get the drift….
This study suggests that meat consumption was associated with weight gain in both men and women. Researchers found that people who ate the same number of calories, an extra 250g of meat a day - equal to a small steak - led to an additional weight gain of 2kg (5lbs) over five years.
But here’s the shocker and should have been clarified when the study came out. The strongest association with weight gain was poultry. Next was processed meats and then red meat. Now before you throw your chicken at me, take a deep breath and think about this. Here’s where you get in trouble with chicken or turkey, dark meat and the skin and of course the portion size. White meat chicken or turkey will always be part of a healthy diet --
This is how you keep meat in your diet without packing on pounds.
• Poultry. Remember, skinless white meat is lower in fat and calories than dark meat. Watch your portion size, (especially in restaurants). An ideal portion size is 4 ounces for women and maybe 6 ounces for men. If you need a visual, think of a deck of cards.
• Watch the processed stuff. Some of it is garbage. See if your deli has the nutrients listed. Watch the sodium and fat. Shop for the leanest cuts and think white meat. Skip the mayo and save things like sausage and Fenway Franks for a treat, rather than a weekly staple.
• Red Meat. Lean cuts only. Watch the portion size. Pay attention to that menu. A 12-ounce steak, be serious! That’s 2 or 3 meals –don’t be afraid to ask your waiter to wrap it up and bring it home. And keep in mind healthwise; too much red meat is not generally a good idea.
Things to consider.
Heavy meat-eating could be part of an overall unhealthy diet or unhealthy lifestyle. Why? Starters, too much of anything can always cause problems, (except Low GI veggies). Because meat is "energy-dense" (meaning it packs more calories by weight than veggies or fruits, for example), it could influence appetite control.Overall, we eat more meat than we need. Start thinking variety and trying some “meatless meals” Start making better choices. Eggs are the best; don’t think that egg whites are just a breakfast food. There are several “egg white” products out there that make it easy (not egg-beaters). Egg white omelets are a great choice, add some left-over’s from last night’s meal, or just add mushroom, onion, tomato and mozzarella.
I think the message here is going to get confusing. Based on these findings people may now think that a high protein diet may be a cause of weight gain, the question will have to be, what’s your protein source? If it’s not lean, than you may have an issue. Not only weight gain but health issues also. The best message here would be for people to control their consumption of meat to maintain a healthy weight and for overall good health in general.
That noise you hear in the background, that’s all the Vegetarians out there shouting, “I told you so!” Not that there’s anything wrong with being a vegetarian. In fact, that may be the best way to go. But for those of us who love our Chicken or steak, remember it’s portion size and lean cuts. The key is to get enough protein throughout the day as opposed to one big portion. And remember the rules to staying lean:
1. Small, frequent meals work. You should consume 5-6 meals per day.
2. Cutting carbs works. For fat loss, starchy carbs in the AM so you can burn off.
3. Vegetables work. Breakfast, lunch, and dinner should be accompanied by a serving of vegetables.
4. Adequate protein works.
5. Fish oil works.
6. Water and green tea works. Drink enough water so your urine is always clear, and don't forget to have 8-12 ounces of green tea each day.
7. Training with a high intensity works. Keep your rest periods short and the intensity high.
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