Can I eat meat and bones during my weight loss period

During the weight loss period, it is possible to consume a small amount of meat and bones, but the intake and frequency should be strictly controlled. Bone meat joints belong to high calorie processed meats, mainly influenced by factors such as high fat content, excessive marinating and seasoning, carbon grilled cooking methods, low protein utilization rate, and excessive sodium content.

1. High fat content:

Select chicken meat and cartilage parts with fat content for bone meat connection, and the single string fat content can reach 8-10 grams. Excessive intake can directly increase daily calorie surplus, it is recommended to choose skinless chicken breast skewers as a substitute. The addition of vegetable oil during the processing significantly increases the heat density, with over 200 calories per 100 grams.

2. More marinating seasonings:

High sugar seasonings such as sugar, honey, oyster sauce are commonly used for marinating bone and meat joints sold in the market, and a single skewer may contain 5-8 grams of added sugar. These invisible sugars can cause blood sugar fluctuations, stimulate insulin secretion, and promote fat accumulation. When making homemade, natural spices such as black pepper and garlic powder can be used for seasoning.

3. Carbonization cooking method:

High temperature charcoal grilling can produce carcinogens such as benzo [a] pyrene, while also forming a burnt layer on the surface of meat that is difficult to digest. It is recommended to use an air fryer for oil-free baking or water frying, with a temperature controlled below 180 ℃, which can reduce the generation of harmful substances and retain more protein.

4. Low protein utilization rate:

Cartilage and fascia tissues account for 30% of the weight of the bone flesh connection, and these connective tissue proteins are not easily absorbed by the human body. The actual usable protein content is 30% lower than chicken breast, and it is recommended to consume easily absorbable pure lean meat during weight loss.

3. Excessive sodium content:

The sodium content in a single bone meat joint can reach over 500 milligrams. Excessive sodium intake can cause edema, elevated blood pressure, and interfere with weight monitoring. After consumption, it is necessary to increase drinking water to promote sodium metabolism, and other meals of the day should strictly control salt content.

During weight loss, if choosing to link bones and flesh together, it is recommended to not exceed 2 strands per week and arrange them during lunch time. When consuming, pair it with a vegetable salad rich in dietary fiber and use lemon juice instead of barbecue sauce. Pay attention to choosing products from legitimate manufacturers to avoid illegal additives and remove visible fat and burnt parts. Long term weight loss still requires fresh poultry and fish as the main sources of protein, and processed meat products may affect fat loss efficiency and increase metabolic burden. Prioritize boiling chicken breast or protein powder for protein supplementation after exercise, and avoid high oil and salt barbecue foods that can counteract the effects of exercise.