Is Flat Iron Steak Good for Weight Loss?
If you’re trying to lose weight, you may wonder, is flat iron steak good for weight loss? It’s important to know what foods can support your weight loss journey while keeping you healthy and satisfied. Flat iron steak, known for its tenderness and rich flavor, might just surprise you. In this article, we’ll explore whether this type of beef is a smart choice for weight loss, along with its nutritional value, benefits, and tips for including it in your diet.
Table of Contents
What Is Flat Iron Steak?
Flat iron steak comes from the shoulder of a cow, also known as the “chuck” section. Despite being from a tougher cut of meat, flat iron steak is surprisingly tender when cooked correctly. Its flavor is rich and beefy, making it a popular choice among steak lovers. It’s also more affordable than pricier cuts like ribeye, which is great if you’re watching both your calories and your wallet.
Is Flat Iron Steak Good for Weight Loss?
The short answer is yes, flat iron steak can be good for weight loss when eaten in moderation. It’s a lean cut of meat, which means it contains less fat compared to fattier cuts like T-bone or ribeye. With fewer calories per serving, it’s easier to include in a calorie-restricted diet without sacrificing flavor.
Nutritional Value of Flat Iron Steak
Understanding the nutrition behind flat iron steak can help you make an informed decision. A 3.5-ounce (100g) serving of flat iron steak contains:
- Calories: Approximately 180 calories
- Protein: 23 grams
- Fat: 9 grams (3.5 grams of saturated fat)
- Iron: 15% of the recommended daily intake
- Zinc: 45% of the recommended daily intake
- Vitamin B12: 50% of the recommended daily intake
With a high protein content and relatively low calories, flat iron steak can help you stay full for longer, preventing overeating later in the day. Protein is essential for building muscle, especially if you’re exercising to lose weight, which is a bonus for your fitness goals.
Health Benefits of Flat Iron Steak for Weight Loss
- High in Protein
One of the key reasons flat iron steak can be beneficial for weight loss is its high protein content. Protein helps with muscle repair and growth, which is vital if you’re incorporating exercise into your weight loss plan. Protein also promotes satiety, meaning it helps you feel full after eating, reducing your urge to snack on unhealthy foods.
- Low in Calories (for a Steak)
Compared to other types of beef, flat iron steak is relatively low in calories, especially if you trim any visible fat. This makes it easier to fit into a calorie-controlled diet. By choosing a lean cut like flat iron, you can enjoy a flavorful meal without consuming too many calories.
- Contains Essential Nutrients
Flat iron steak is rich in essential nutrients like iron, zinc, and vitamin B12. These nutrients are important for maintaining energy levels and supporting your overall health, especially while losing weight. Iron is crucial for preventing fatigue, which can help you stay active and burn more calories during exercise.
- Supports Muscle Retention
When you’re losing weight, there’s a risk of losing muscle mass along with fat. Eating enough protein helps preserve muscle, which is important because muscle burns more calories than fat, even at rest. By including flat iron steak in your diet, you can help maintain your muscle mass while shedding excess fat.
How to Fit Flat Iron Steak into a Weight Loss Diet
Flat iron steak can be part of a healthy diet but how you cook and serve it matters. Here are some tips to make it work for your weight loss plan:
Keep it in Check
Even though flat iron steak is leaner than others, portion control is still important. Aim for 3-4 ounces per serving which is about the size of a deck of cards. That way you won’t overdo it.
Healthy Cooking Methods
Grilling, broiling or pan-searing flat iron steak without adding too much oil or butter is the way to go. Avoid frying or heavy sauces as they will add unnecessary calories and fat to your meal.
Pair with Veggies
To balance your meal, pair flat iron steak with fiber rich veggies like broccoli, spinach or Brussels sprouts. Veggies are low in calories and high in fiber which helps with digestion and keeps you full longer. Adding greens to your plate will make the meal more satisfying without adding too many calories.
Is Flat Iron Steak Good for Weight Loss?
FAQs about Flat Iron Steak and Weight Loss
Is flat iron steak healthier than other cuts of beef?
Yes, flat iron steak is leaner and lower in fat than ribeye or T-bone, so it’s a better choice for weight loss. It’s also packed with protein and nutrients, so a good balance of taste and nutrition.
Can I eat flat iron steak every day while losing weight?
You can eat flat iron steak often, but make sure you have a balanced diet with variety of protein sources. Eating steak every day will increase your saturated fat intake, so mix it up with other lean proteins like chicken, fish or plant based options.
How to cook flat iron steak for weight loss?
Grilling or broiling flat iron steak is the way to go to keep it low in calories and retain the flavor. Avoid heavy sauces or deep frying which will add extra fat and calories to your meal.
How much protein do I need for weight loss?
For most people, 1.2-1.6 grams of protein per kilogram of body weight per day is ideal for weight loss. A 3-ounce serving of flat iron steak has about 23 grams of protein, so it’s a great way to meet your protein needs.
Conclusion
So, is flat iron steak good for weight loss? Yes, as long as you eat it in moderation and cook it healthy. With its high protein and low calorie, it’s a tasty and filling addition to your weight loss diet. Pair it with veggies and keep portions reasonable and you’ll have a meal that supports your weight loss goals.
