What kind of meat can increase satiety for weight loss

The main meats that increase satiety during weight loss are chicken breast, lean beef, fish, shrimp, and rabbit. These meats have high protein content and low fat content, which can delay gastric emptying time and stabilize blood sugar.

1. Chicken breast:

Each 100 grams of chicken breast contains about 31 grams of protein and only 3.6 grams of fat. Its high protein properties can stimulate the secretion of cholecystokinin and transmit satiety signals to the brain. When cooking, it is recommended to boil or grill the vegetables without skin, and pair them with fiber rich vegetables such as broccoli to prolong digestion time. Be careful to avoid deep frying or powder coating frying to avoid adding extra heat.

2. Lean beef:

Beef tenderloin or tendon meat has a fat content of less than 5% and is rich in heme iron and sarcosines. Research shows that beef protein forms large clots in the stomach, which take 4-6 hours to digest. It is recommended to choose clear stewing or braising methods, and pair them with low calorie ingredients such as konjac to enhance the volume and satiety. It is necessary to control the single intake within 100 grams to avoid excessive cholesterol intake.

3. Fish meat: White meat fish such as salmon and cod are rich in omega-3 fatty acids and complete protein, which can promote leptin secretion. Fish has less connective tissue and a digestion and absorption rate of up to 95%, making it a suitable source of protein for dinner. Recommended steaming or tin foil baking, paired with lemon juice to enhance flavor. Be careful to avoid high sodium processed products such as salted fish.

4. Shrimp meat:

Each 100 grams of shrimp contains only 0.8 grams of fat, with a protein content of 85%. Its chitin component can adsorb oil and delay fat absorption. It is recommended to choose blanching or steaming with minced garlic. Boiling shrimp shells in soup can enhance the freshness of the soup and has almost no calories. People who are allergic to seafood should consume with caution.

5. Rabbit meat:

Rabbit meat has a protein content of 21.5% and a cholesterol content only one-third of pork. Its muscle fibers are delicate and easy to digest, suitable for people with weak gastrointestinal function. Before cooking, it is necessary to soak it thoroughly to remove any fishy smell, and it can be stewed with mushrooms. Due to the lean texture of the meat, it is recommended to fry it in a small amount of olive oil to maintain its taste.

When choosing meat, prioritize freshness and processing methods, avoiding deep processed products such as cured meat and sausages. Daily meat intake should be controlled within 200 grams, combined with whole grains and green leafy vegetables to form a complete amino acid profile. supplementing with 20-30 grams of meat protein within 30 minutes after exercise can promote muscle synthesis. Patients with gout should limit their intake of seafood and internal organs with high purine content, and those with renal insufficiency should control their total protein intake under the guidance of a doctor. Long term consumption of a single type of meat may lead to nutrient deficiencies, and it is recommended to rotate 4-5 meat sources per week.