Can beef help you lose weight? (3 + Health benefits of beef)
By
Dr Rafael Frascino Cassaro (PhD)
Author bio
Dr Rafael Frascino Cassaro PhD is a Chemist with expertise in Food Technology, extraction of essential oils from food sources, organocatalysis, extraction by supercritical CO2 and organic chemistry. He writes and reviews content on these topics.
Dr Rafael Frascino Cassaro’s Highlights:
- PIPE-FAPESP Project Coordinator for the company Bioativos Naturais Ltda involving the extraction of essential oils from food sources, with supercritical CO2.
- PhD in Chemistry with research in supercritical fluid reactivity.
- Bachelor of Environmental Chemistry at University of São Paulo State (UNESP)/Brazil
Professional Experience:
Dr Rafael Frascino Cassaro’s Experience:
Dr Rafael coordinated a PIPE-FAPESP Project (Company Research and Innovation Project) for the company Bioativos Naturais Ltda, involving the extraction of essential oils with supercritical CO2 from food sources such as turmeric, ginger, hops, orange bagasse, pepper rose, cupuaçu pie, among others.
Dr Rafael has worked on a project, involving studies of the influence of pre-treatment on the recovery of crude food extracts by extraction with supercritical CO2 (Supercritical Fluid Extraction or SFE) and with pressurized liquids (ethanol and water) for food sources, aimed at obtaining oleoresins; determination of global yield and chemical composition of crude extracts. As a postdoctoral fellow for the Food Engineering department at the University of Campinas/Brazil
Dr Rafael Frascino Cassaro has worked as a substitute Professor at the University of São Paulo State (UNESP) on General Chemistry and Thermodynamics II disciplines for the Food Engineering course.
Education:
- 2009 Bachelor in Environmental Chemistry at the State University of São Paulo, Brazil
- 2015 PhD in Chemistry with research in supercritical fluid reactivity University of São Paulo, Brazil
- 2017 Post Doctoral in Food Engineering Research: Influence of Biomass Pre-Treatment on Supercritical CO2 Extraction: Preservation of High Added Value Assets and Reduction of Process Costs at the State University of Campinas, Brazil
The main publications of Dr Rafael Frascino Cassaro are:
RC Bazito, RF CASSARO, LC OLIVEIRA, RA Gariani, CAO Nascimento. (2013). Proline derivatives as organocatalysts for the aldol reaction in conventional and non-conventional reaction media. Green Processing and Synthesis 2, 43-50
TS Bastos, SB Rodriguez Reartes, MS Zabaloy, RF Cassaro, RC Bazito. (2019).Phase Behavior for the System Carbon Dioxide plus p-Nitrobenzaldehyde: Experimental and Modeling JOURNAL OF CHEMICAL AND ENGINEERING DATA 64 (5), 2116-2125
GH Sakae, LM Takata, AS Paulino, RC Bazito, RF Cassaro, C Princival, .(2013). A high enantioselective Proline-based helical polymer catalyst for aldol type reaction. Blucher Chemistry Proceedings 1 (2), 214-214
You can view some of Dr Rafael’s work below and links to his professional profile.
Research Gate: https://www.researchgate.net/profile/Rafael-Cassaro-2
Fapesp: https://bv.fapesp.br/pt/pesquisador/680718/rafael-frascino-cassaro/
Google Scholar: https://scholar.google.com/citations?user=ToO7HIcAAAAJ&hl=en
Linkedin: https://www.linkedin.com/in/rafael-frascino-cassaro-4a156a37/?originalSubdomain=br
ORCID: https://orcid.org/0000-0002-3729-2858
In this brief guide, we will answer the question, “Can beef help you lose weight?” and discuss leaner cuts of beef, a great source of protein to eat during your weight loss journey, and is beef steak good when you try to lose weight.
Can beef help you lose weight?
Yes, Beef can help you to lose weight. A dietary pattern abundant in protein, such as lean red meat, and limited in carbohydrates, coupled with mindful energy control, can enhance weight loss and the sustenance of a healthy weight.
This is more effective than a diet with comparable energy levels but lower protein concentrations. This result can be attributed to the satiating properties of the protein, which promotes a sense of fullness, along with its favorable impact on the growth of lean muscle mass in individuals. (1)
How high protein diets can help with weight loss?
High-protein (HP) diets have attracted substantial interest due to their potential positive impacts on feelings of fullness, post-meal calorie burning, baseline energy usage, body composition, and specific cardiometabolic risk indicators.
Additionally, insights from numerous comprehensive reviews and combined analyses provide support for slightly more pronounced advantages of HP diets over those with lower protein content in terms of weight/fat reduction, preservation of lean mass, triglyceride levels, and/or blood pressure.
Nonetheless, outcomes derived from randomized controlled trials predominantly demonstrate no adverse effects associated with the consumption of lean red meat on markers of cardiometabolic health during weight loss. (2)
What is the nutritional profile of beef?
Beef constitutes a comprehensive source of protein, encompassing all essential amino acids, and serves as a valuable reservoir of critical nutrients such as iron, zinc, and vitamin B12. These nutrients play indispensable roles across all life stages and are notably challenging to acquire through plant-based dietary sources.
For every 100-gram portion of cooked beef, you’ll find approximately 250 calories, a substantial 35 grams of protein, and 10 grams of fat (with 5.2 grams of this being healthful monounsaturated fat).
Furthermore, this serving size delivers noteworthy nutritional contributions, including 3.5 mg of iron (equivalent to 19% of the daily recommended intake), 8.5 mg of zinc (representing 77% of the daily recommended intake), and 2.45 micrograms of vitamin B12 (exceeding 102% of the daily recommended intake).
Notably, fresh beef stands as a low-sodium dietary option. (3)
What is the effect of beef on health?
Red meats, including beef, can hold importance as part of a healthy dietary approach to manage diabetes. Furthermore, weight loss emerges as a crucial strategy for overweight adults dealing with pre-diabetes or type 2 diabetes.
Protein-rich whole foods, such as beef, contribute significantly to a comprehensive wellness plan for those striving for weight reduction. Beef aids in maintaining muscle mass, prolonging satiety with fewer calories compared to many alternative protein sources.
In addition, selecting protein sources like bioavailable, iron-rich beef is superior to relying on supplements due to the improved iron absorption that occurs when beef is consumed in tandem with an array of fruits and vegetables.
The nutritional benefits of a diverse diet that incorporates protein-rich foods like beef, alongside whole vegetables, fruits, and grains, go beyond the sum of their parts. Expert evaluations reveal that meat consumption demonstrates negligible associations with heart disease, cancer, or diabetes.
This led the expert panel to conclude that reducing red meat intake offers minimal if any, discernible health advantages. As a result, it’s determined that most individuals can comfortably maintain their current average consumption of red meat without significant health concerns. (3)
Can eating beef help in the maintenance of lost weight?
Yes, eating no beef can help In the maintenance of lost weight.
Diets rich in protein have the potential to counteract the reduction of lean body mass and the decline in resting energy expenditure (REE) that typically occurs during energy restriction and weight loss.
This attribute may contribute to their capacity to mitigate weight regain more effectively after shedding pounds, in comparison to diets with lower protein content. Notably, diminished reductions in metabolically active lean tissue mass and REE during the process of weight loss have been linked to challenges in sustaining weight loss over time. (4)
Other FAQs about Beef that you may be interested in.
Can you freeze beef noodle casserole?
Conclusion
In this brief guide, we have addressed the question “Can beef help you lose weight,” and other questions about the subject, such as are leaner cuts of beef a great source of protein to eat during your weight loss journey, and whether is beef steak good when you try to lose weight.
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References
1.-
MCAFEE, Alison J. et al. Red meat consumption: An overview of the risks and benefits. Meat science, v. 84, n. 1, p. 1-13, 2010.
2.-
SAYER, R. D. et al. Equivalent reductions in body weight during the Beef WISE study: beef’s role in weight improvement, satisfaction and energy. Obesity Science & Practice, v. 3, n. 3, p. 298-310, 2017.
3.-
Canadian Food Inspection Agency. Nutritional Qualities of Beef [homepage on the internet] Government of Canada; 2021.
4.-
MAGKOS, Faidon et al. Unprocessed red meat in the dietary treatment of obesity: a randomized controlled trial of beef supplementation during weight maintenance after successful weight loss. The American Journal of Clinical Nutrition, v. 116, n. 6, p. 1820-1830, 2022.
