Reduce Meat Consumption To Prevent Weight Gain

Most of us love to eat meat, whether it is beef, poultry, pork, or one of the many other varieties.  When cooked right, meat can be delicious, savory, and satisfying.  However, most of us eat too much meat.  Instead of limiting ourselves to the recommended 3-ounce portion we should consume, most of us will eat the whole steak or chop set in front of us whether it is 9, 12, or more ounces.  While it is an excellent source of protein, meat, particularly red meat, can also be a source of unhealthy dietary fat.  The impact of meat consumption on body weight remains a topic of debate with many, but not all, studies suggesting that meat consumption is linked to weight gain.

As part of a large European  study on cancer and nutrition, researchers examined the association between meat consumption (total meat, red meat, poultry, and processed meat) and weight gain after 5 years.  For this study, the researchers recruited over 100,000 men and nearly 300,000 women from 10 European countries.  Questionnaires were used to determine dietary habits, which were then analyzed in respect to changes in body weight over a 5-year period.  Results of this diet and body weight analysis showed that:

• Total meat consumption was linked to an increase in body weight.  This was true for both normal weight and overweight volunteers and for both smokers and non-smokers.
• When the data was adjusted so that caloric intake was comparable, an increase in meat consumption of 250 grams (about 9 oz) per day was linked to a 4.4 pound greater weight gain after 5 years.
• Positive links between weight gain and consumption of red meat, poultry, and processed meat were also observed.

These are interesting results that confirm earlier observational studies that suggest meat consumption can lead to weight gain.  The most interesting result outlined in this study is that meat consumption would lead to weight gain even if calorie consumption was approximately equal.  While we might look at the numbers and think that gaining 4.4 lbs  over 5 years is pretty insignificant, over a lifetime this would add up to a substantial weight gain.  Therefore, this study suggests that limiting the amount of meat we eat on a regular basis might help us maintain a healthy body weight over time.  Meat is clearly a good source of protein and we all need protein in our diets.  However, making wise choices in the meats we consume (aim for leaner meats and appropriate portion sizes) and including protein from non-meat sources can help us limit meat consumption to a healthier level.

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