Is steak good for weight loss?

Key Points

• The protein in steak helps keep you feeling full longer, which aids in weight loss
• Choose lean cuts like top sirloin, eye of round, and bottom round for best results
• Aim for 3-4 ounce portions paired with plenty of vegetables and whole grains. This balanced approach beats restrictive diets for sustainable weight management

Can you eat steak for weight loss? It can be hard to figure that out, especially when advertisers and social media influencers portray steak as the villain, only to tout it as the best way to lose weight a few years later.

Let’s get straight to the point: if you like steak, you can eat it, lose weight, and stay healthy. So, that’s the good news. But like all things in life, the nuances matter.

In this guide, you will learn the pros and cons of eating steak in your diet, how much to eat, and how to balance your plate to get the nutrition you need.

Benefits of eating steak for weight loss

Registered Dietitian, Rita Faycurry, RD, explains, "Steak can help you lose weight. Since steak is packed with protein, it keeps you feeling full longer, which means you're less likely to reach for snacks or overeat at your next meal. If you love your steaks, the key is to choose leaner cuts, watch your portion sizes, and build meals that include plenty of vegetables and other nutritious foods."

Here is a deeper dive into the health benefits of steak.

1. Rich source of protein

A 3.5-ounce (100-gram) serving of lean steak provides approximately 25-30 grams of protein. This is a substantial amount of protein.

The recommended daily allowance (RDA) for protein recommendation is approximately 0.8 grams per kilogram of body weight, which translates to roughly 0.36 grams per pound. For a person weighing 140 pounds, that translates to 50 grams of protein daily. A single 3.5-ounce serving of lean steak can provide around half of that daily requirement.

Faycurry, RD, notes, “Protein requirements vary based on age, activity level, and other factors. While steak is an excellent source of protein, it should be part of a well-balanced diet to ensure that you get the necessary nutrients. As with everything, moderation is key. So, try a rotation of other sources of lean protein during the week, including skinless chicken breast, turkey breast, and plant-based proteins like legumes and tofu to lose weight the healthy way.”

2. Promotes fullness and reduces hunger

When you eat protein, your body releases "fullness hormones" that signal to your brain that you're satisfied, while reducing the hunger hormone ghrelin.

Protein also requires way more energy to digest than carbs or fat, which makes your metabolism work overtime and adds to that satisfied feeling. Basically, it’s protein's way of signaling to your body that you're well-fed and don't need to continue eating.

It’s an easier way to stick to your calorie goals without constantly battling “food noise.”

3. Preserves muscle mass

When you're in a calorie deficit for weight loss, your body can break down fat and muscle tissue for energy. Eating adequate protein from sources like steak helps preserve your lean muscle mass during weight loss (assuming you also maintain a level of moderate activity during the day).

Maintaining muscle is important because muscle tissue burns more calories at rest than fat tissue. This supports your metabolism even when you're not actively exercising.

4. Good source of nutrients

Steak has essential nutrients beyond just protein. It's a good source of vitamin B12, which your body needs for healthy nerve function and the production of red blood cells.

Steak also provides selenium, a mineral that supports your immune system and helps protect your cells from damage. Additionally, it contains zinc, which plays a key role in wound healing, immune function, and metabolism.

5. High thermic effect

The thermic effect refers to the extra calories your body burns when digesting and processing certain foods. Steak has a high thermic effect since it's packed with protein.

It takes more energy for your body to break down protein compared to fats or carbohydrates. This means you burn additional calories simply by digesting and processing the protein in steak.

Potential drawbacks of eating steak for weight loss

While steak can support weight loss, there are some considerations to keep in mind.

Impact on heart health

“It's worth noting that steak contains more saturated fat than many other protein sources, which can impact heart health when consumed regularly,” says Faycurry, RD. “Studies have found links between red meat consumption and heart-related issues like heart disease and stroke. This means that eating steak frequently over time may affect your cardiovascular health.”

The American Heart Association’s (AHA) guidelines recommend limiting saturated fat intake to reduce the risk of cardiovascular disease.

AHA recommends limiting saturated fat to less than 6% of your daily calories. This guideline helps explain why choosing lean cuts and moderate portions becomes so important when including steak in your diet.

Gia Eapen, MD, notes, "From a heart health perspective, it's important to be mindful when incorporating steak into your diet. If you have a prior history of heart problems, make sure to check with your healthcare provider before adding steak to your weight loss plan."

High calorie count

Steak is also calorie-dense, with some cuts containing significant amounts of saturated fat. Larger portions can also quickly add up in calories. This is especially true of certain cuts, such as ribeye, T-bone, and porterhouse.

How to eat steak for weight loss

1. Choose lean cuts of steak

Not all cuts of steak are created equal when it comes to weight loss. Lean cuts contain less saturated fat and fewer calories while still providing the protein benefits you're looking for.

Opting for these cuts allows you to enjoy steak while staying within your calorie and fat goals.

As per the USDA, lean beef cuts are defined by their fat content in a standard 3.5-ounce portion. To qualify as lean, these cuts should have no more than 10 grams of total fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol per serving.

For even leaner options, extra-lean cuts contain even less fat—under 5 grams of total fat, 2 grams of saturated fat, and the same 95 milligrams of cholesterol limit per 3.5-ounce serving.

Top sirloin, eye of round, top round, bottom round, top loin, chuck shoulder, and arm roasts are some of the leaner cuts to consider when selecting steak for weight loss.

These guidelines can help you identify the healthiest steak options when shopping.

2. Include a variety of lean proteins in your diet

While steak is an excellent protein source, don't make it your only one. Eating too much steak means too much saturated fat, which may not be great for your heart in the long run.

Faycurry, RD, says, “A balanced approach includes rotating between different sources of protein. Apart from steak, you can mix in lean chicken, turkey, fish, eggs, beans, and legumes in your weekly meal plan. This way, you'll hit your protein goals while keeping your meals interesting.

3. Pay attention to portion sizes

Faycurry RD says, “Proper portion control is important when you include steak in a weight loss diet. A serving size of lean steak should be about 3-4 ounces. This is roughly the size of your palm or a deck of cards. This portion provides adequate protein without excessive calories.”

Pair your steak with plenty of non-starchy vegetables and a small portion of whole grains to create a balanced, satisfying meal.

4. Use healthy cooking methods

How you prepare your steak significantly impacts its nutritional value and calorie content. Instead of frying in oil or butter, try grilling, broiling, or pan-searing with minimal added fats.

These cooking methods allow the natural flavors to shine while keeping calories in check. Avoid heavy sauces and marinades that add unnecessary calories and sodium.

How to lose weight and keep it off

Faycurry, RD, explains, "The key to long-term weight loss success is finding an eating pattern you can actually stick with that includes foods you enjoy. Take the Mediterranean diet—it's all about balance. You can have lean steak along with chicken, fish, eggs, plus plenty of fruits, vegetables, whole grains, beans, and healthy fats like olive oil."

Working with a registered dietitian can help you create a personalized eating plan. This plan can incorporate foods you enjoy, including steak, while ensuring you meet your nutritional needs and weight loss objectives.

A dietitian can help you understand proper portions, suggest meal combinations, and provide strategies for long-term success.

Final thoughts: steak for weight loss

Steak can indeed be part of a healthy weight loss plan when incorporated into a balanced, calorie-controlled diet.

The key lies in choosing lean cuts, controlling portions, and preparing steak using healthy cooking methods.

Rather than viewing steak as forbidden during weight loss, consider it one component of a varied, nutritious eating pattern. This approach supports your goals while keeping you satisfied and motivated to continue your healthy lifestyle changes.

Get a personalized weight loss plan from a registered dietitian who accepts your insurance.

Frequently asked questions (FAQs)

Can you eat steak while trying to lose weight?

You can eat steak in moderation while trying to lose weight. The high protein content in steak can actually support weight loss by promoting fullness and preserving muscle mass. Choose lean cuts, such as top sirloin or eye of round. Try to aim for a portion size of no more than 3-4 ounces and pair it with non-starchy whole vegetables and small amounts of whole grains.

Is steak better than chicken for weight loss?

Both steak and chicken can support weight loss when chosen wisely. Lean cuts of steak and skinless chicken breast are both good sources of protein. However, chicken breast is typically lower in calories and saturated fat. So, chicken breast may be preferable to steak for weight loss.

What is the best meat to eat when trying to lose weight?

The best meat for weight loss is lean cuts that are high in protein and lower in saturated fat. Top choices include skinless chicken breast, fish (such as salmon, cod, or tuna), and turkey breast. If you like to eat steak as part of your diet, consider choosing lean cuts of beef such as top sirloin and eye of round. The key is to choose lean protein options and control portion sizes.

Which steak is best for weight loss?

The best steaks for weight loss are lean cuts such as top sirloin, eye of round, bottom round, and tenderloin. These cuts provide high-quality protein with less saturated fat and fewer calories compared to fattier cuts like ribeye or T-bone.

How do you remove excess fat from steak?

To remove excess fat from steak, start by choosing lean cuts from the beginning. This is the first step. If you wish, you can further minimize fat content, even in lean cuts, by trimming visible fat from your steak before and after cooking.

Before you start cooking, use a sharp knife to cut away any visible fat around the edges and surface of the steak. After cooking, take another look and remove any remaining visible fat before eating. These simple steps can significantly reduce the overall fat and calorie content of your meal.

Get a weight loss diet plan tailored for you by a registered dietitian, covered by insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.