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Home arrow Nutrition arrow Weight Management arrow Is Steak Good for Weight Loss, or Does It Make You Gain Weight?

Is Steak Good for Weight Loss, or Does It Make You Gain Weight?

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 17, 2023
5 min read 1550 Views 0 Comments
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You crave a juicy steak one night, but you’re scared of ruining your weight loss progress. This might dampen your ability to enjoy food, but what if steak actually benefits your fitness journey? We detail the pros and cons of steak and whether it helps you lose weight.

is steak good for weight loss

Eating plenty of protein can benefit your weight loss diet.

Steak is a product that is packed with protein and other minerals like iron, magnesium, potassium, and vitamin B12. But the main question is, can it reduce your body fat?

To lose weight, you often need to go on a low-calorie diet. People also cut out carbs and sugar completely. It’s a common misconception that red meat is bad for you and promotes heart problems, but that’s not always true. Steak has many health benefits that you may never think about.

So, will steak contribute to your weight loss progress? Or does it make you gain more stubborn fat? These are the questions that people may consider on a calorie-restrictive diet.

In this article, you’ll discover whether steak is good for weight loss.

Is Steak Good for Weight Loss?

Yes, steak is a protein-rich product that works to strengthen your metabolism. Your body can then metabolize fat properly without storing it in fat cells. However, there are 250 calories in just one 214 g steak, so only consume this food in moderate amounts.

Red meat has a bad reputation among the fitness community, but eating too much of anything can harm your health. Fresh beef still has nutrients that can support your weight loss progress. Protein and iron are essential minerals that boost your basal metabolic rate (BMR).

The stronger your metabolism gets, the more calories it will burn throughout the day. Even just resting or going for a walk can burn off that extra weight. You need 10–35% of your daily calorie intake to be protein. Otherwise, your muscles can’t repair after exercise.

Is It Healthy to Eat Steak?

Eating steak is healthy if you consume it once or twice a week. Fatty acids, protein, zinc, iron, and vitamin B12 are present in red meat, making it great for your diet. Just make sure not to go overboard with adding steak to meals, as it may be high in saturated fat.

Steak isn’t a bad product to have in your meal plan, but it might become unhealthy if you consume too much of it. Lean meat usually contains saturated fats (around 21 g) that add extra calories to your meals. This may eventually lead to weight gain that won’t go away.

However, don’t be afraid to eat steak now and then. You can consume steak once a week on a healthy diet. Sirloin tip side steak and round steak are good options to have since they contain less fat content. There’s also the choice to cut the fat off any processed meat.

Can I Eat Steak Every Day to Lose Weight?

No, you shouldn’t eat steak every day since it may contribute to weight gain. Even though it’s packed with nutrients, like protein and vitamins, it can still store extra fat in your body. Have steak once a week to treat yourself, especially when going out for meals.

Eating processed meats every day may hinder your weight progress. Products like sirloin steak and lean beef won’t burn fat or reduce your body composition. Instead, eat other healthy foods like fruit and vegetables, as they contain essential nutrients for dropping weight.

If you need more guidance on what to eat, download the KetoCycle app. It has 10,000+ recipes that only take 15–20 mins to prepare. You’ll find healthy meals that promote fat loss and increase your energy for the day. Another bonus is that you can find ingredients in a local store.

KetoCycle also offers workout videos that get your heart pumping. Physical activity is great for building up your strength. This is also very important for losing weight and reaching your goals. No equipment is needed, making it perfect for your everyday fitness routine.

Benefits of Steak for Weight Loss

Eating red meat might sound intimidating, but there are still health benefits that derive from it. You can have steak for your cheat meal or when you feel like heaving fresh meat.

Let’s take a look at the 3 benefits of steak for weight loss:

#1 Source of protein

Lean beef or any type of red meat is packed with protein that can fuel muscle recovery. You may feel more energized to work out and perform cardio-based training. Protein also reduces hunger hormones in your body, preventing you from snacking or binge eating unhealthy foods.

#2 Satiating food

Steak contains fatty acids, like oleic acid and palmitic, that encourage fullness and hunger satisfaction after meals. This is great for minimizing snacks that might otherwise cause weight gain. If you snack often, try eating some beef, as it can reduce your appetite during the diet.

#3 Helps to prevent iron deficiency

Red meat has other essential nutrients that benefit your health, iron being one of them. Iron usually helps your body to gain energy from minerals. It carries oxygen into your cells and prevents hypoxemia. The more energy you have, the more likely you’ll exercise and burn fat.

The Disadvantages of Eating Beef

Eating too much beef can increase the risk of cancer, heart diseases, and even diabetes. Fatty meats may damage your health and prevent the body from burning fat.

Steak is a delicious product that may easily trigger food cravings. If you consume plenty of extra lean meats, you might notice added weight around your stomach, face, arms, and thighs.

Although certain cuts of beef have fewer fats, they still contain processed junk. Too much red meat consumption often leads to coronary heart disease, type 2 diabetes, strokes, and high blood pressure. Make sure to limit beef cuts when trying to feel healthier and lose weight.


Can meat make you fat?

Eating too much meat in your diet can make you gain weight. This is due to the trans fats that cling to fat cells in the body. There’s no need to avoid red meat completely, but just eat it in moderation. Once a week is a right amount to gain all the essential vitamins.

Is chicken or steak better for weight loss?

Chicken is usually the best option when it comes to dropping a few pounds. It’s high in protein and has zero carbohydrates. Steak is still a great source of protein, but it contains many unhealthy calories. Stick to chicken and use vegetable oil or olive oil when cooking it. 

Is steak good for a diet?

Steak is typically good for any diet, but don’t go overboard with eating it. Red meat is great for building muscle mass, and it may energize you at the gym. However, even the leanest cut of steak can disrupt your calorie intake, so try to eat one or two portions a week. 

Is filet mignon healthy?

Yes, filet mignon is healthy. It’s a variety of steaks that is also high in protein and different vitamins and minerals, as well as has a moderate amount of saturated fat.

A Word From Our Nutritionist

Steak is full of pure protein that can fill you up after meals. This will stop you from snacking or binge eating.

The fewer calories you eat, the more fat your body can burn. Just remember to get other nutrients from healthy foods like fruit, white meat, vegetables, and poultry.

Health experts say that too much red meat can pose health risks. Your heart health could suffer from the saturated fat in the steak. Cardiovascular disease and obesity are just a few problems. Make sure to have steak in moderation and don’t double the amount of red meat each week.

However, don’t feel like you can’t eat beef in your diet. Steak is a delicious product that should be enjoyed on your fitness journey. Consider having it on treat days when you crave a lean cut of red meat. It’s generally considered to be safe to eat steak once a week.


So, does steak actually help you lose weight?

The nutrients in steak might reduce your appetite, but it doesn’t burn fat directly. You need to perform high-intensity workouts to change your body weight. Steak is a product that should be enjoyed on cheat days or during special occasions that warrant it.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 17, 2023
5 min read 1550 Views 0 Comments

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