Can Steak Help You Lose Weight?

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It’s true that cutting back on red meat could lead to better success with your weight loss regimen, but that doesn’t mean that you need to cut it completely from your diet. Steak has been, unfortunately, tied to obesity for false reasons. Although many people think that it’s the fat content in steak that leads to weight gain, experts have suggested that it’s actually the protein content that can do it.

Fat and carbs are necessary for energy. Protein is, too, which is why athletes and people who have strict workout regimens eat more protein than others. When all that protein isn’t used up, it can turn into extra fat in your body.

Red meat has a negative reputation as being bad for weight loss and your heart. It’s the same as most things, though: Eat too much of it and it could have disadvantages to your health. Eat it in moderation, and you could end up with some healthy benefits. 

Is Steak Healthy for Weight Loss?

There’s no denying that steak – one of the world’s most beloved red meats – has plenty of good stuff going for it, too. But can it contribute to weight loss? There’s some research that says yes, and here’s why:


That’s right – the same protein in steak that can be bad for your health can also be really good. Protein is absolutely necessary for weight loss. To lose weight, you need to eat a healthy diet and stick to an exercise regimen, even if it’s just walking more often. For your body to build muscle, it needs protein. Having more muscle helps burn calories and fat.

When you stick to eating a small portion of steak – about 3 oz. – every once in a while (once a week is a good goal), you’ll boost your body’s protein intake without going overboard, given that you’re also watching your protein in other foods.

The minimum amount of protein needed for the average person is 0.36 grams per pound every day, so a 160-pound person needs at least 57.6 grams. That number should go up if you’re exercising regularly or are very active through the day (check with your doctor for a more precise recommendation for you). A 3-oz. portion of tenderloin gives you 24 grams, which is about 41% of your minimum intake for the day.

Another benefit of protein is that it keeps you feeling full for a while, so your steak could help you curb cravings later in the day.


The average person needs between 2,000 to 2,500 calories per day. This number, of course, might decrease if you want to lose weight, or increase if you’re more active than average. Again, your doctor can help you out here.

The key with calories when you want to lose weight is to burn more calories than you’re taking in. Burning 500 more calories than you eat or drink every day (or eating 500 calories less than usual) can help you lose a pound a week, which is a healthy weight loss. 

Eating a 3-oz. serving of steak will consume about 230 calories (give or take a few, depending on the cut). If you fill the rest of your plate with low-calorie foods, like fresh vegetables, then you’ll have a healthy, fat-burning meal with very few calories to burn off. 


Iron is an essential nutrient than many people don’t get enough of. Iron helps carry oxygen to cells and creates new red blood cells. Without enough, you could feel fatigued, weak, and even depressed. Your metabolism can also take a hit, making it more challenging to lose weight.

Adult men and women need between 17 and 20.5 mg of iron each day. You can take iron supplements, but the nutrient doesn’t typically absorb as easily as it does when your body gets it from food. Guess what’s a great source of iron?

You guessed it – steak! A 3-oz. serving of steak has about 33% of your daily iron intake. Combine it with iron-rich foods that are also conducive to weight loss, like spinach, beans, broccoli, and lentils, to get more essential iron into your system. 

Making the Most of Your Steak and Your Diet

See – steak is not at all as unhealthy as it’s cracked up to be, and it might even contribute to your weight loss goals if you eat it wisely as part of a healthy diet combined with an exercise regimen.

Ready to get your steak on? At Chicago Steak Company, we sell a variety of steak cuts that you can order online and have shipped directly to your home. Yes, we even have lean steak cuts, like top sirloin and flat iron, to help you stick to your diet and cut out the fat. Visit our website today to place your order!