Diet & Plans

Popular Diets, Reviews

The Cabbage Soup Diet

The Cotton Ball Diet

The Cucumber Diet

Low Cholesterol Diet

Mediterranean Diet Plan

3 Day Tuna Diet

1000 Calorie Menu

1200 Calorie Diet

1,400 Calorie Diets

Weight Loss

Metabolism Calculator

Picture of Nutrition Chart

Weight Loss, Gender

BMI Calculate Over Weight

Healthy Weight for Height

Weight Related Charts

Diet Food Pyramid

Food Pyramid Menu

Perfect or Ideal Weight

Daily Calorie Intake

Guide to Losing Weight

Easy Diet Plan

Step-by-Step Diet Plan

Busy Day Diet Planner

Reducing Body Fat

How to Fight Weight Gain

Fat in Ground Beef

All About Body Fat

6 Steps to Fat Loss

Dealing With Hunger Pain

Weight & Genetics

Metabolic Syndrome

Burning Calories, Tips

Basic Food Groups

How to Lose 10 Pounds

Where Do I Begin?

Why Am I Overweight?

What Should I Weigh?

Weight Loss Plateau

Belly Fat Articles

Keep Lost Weight Off

How to Boost Metabolism

Calories in Eggs

Easy Tortilla Soup Recipe

Cutting Hotdog Calories

The Best 3 Day Diet Plan

The Natural Diet Plan

Dietary Fiber

Fast Food Salads

The Food Pyramid

Prison Cells of Cellulite

How Often Should You Weigh?  |  Weight Loss Photos: Before & After  |  What is That White Filling in Donuts?  |  How to Lose One Pound

Fat in Ground Beef

Article by Diet Bites

 


Minimal Fat in Ground Beef Equals Increased Weight Loss

The fat content of ground beef is significant when attempting to lose weight. The more fatty acids in the food or beverage - equals more energy amounts within the food.

This doesn't mean that fatty meats automatically trigger excess pounds.

Even if an individual consumes ground beef which is half fat and half lean and which holds significant calories, they will only gain pounds if their total daily energy values exceed the amount used by the body.

The excess energy becomes stored in the body's fat cells for future energy needs.

Fatty Animal Proteins Contribute to State of Health Over Time

However, animal proteins - specifically red meats have been shown in numerous health studies to contribute to heart disease, stroke, cancer, diabetes, kidney disease, circulatory disease and other health ills when consumed over time. They also contribute to ageing.

These are excellent reasons why they should be limited - or even replaced with healthier vegetable proteins. Rather than a serving of fatty red meat, a serving of pinto beans along with whole grain cornbread makes a much healthier choice.

What do the beans have that is missing in the meat? Dietary fiber which assist the gut in ridding harmful toxins from the body.

What does the meat have that is missing in the beans? Lots of unhealthy fat, including saturated and Trans fat.

Even where animal proteins are involved, they can be made healthier. Rather than enjoying 6 ounces of red meat, limit the serving size to 2-3 ounces. Rather than battering and frying the meat, use healthier cooking methods such as pan or oven roasting or grilling.

The average American overweight male consumes more than five times the animal proteins than his grandfather.

Fat Grams in Ground Beef

Let's look at the following ground beef examples to see how lean and fat can either work for and against weight loss. We are basing the data on raw meat.

Percentage of Lean Meat

100 Grams, Total Fat Grams

4 Ounces Total Fat Grams

1 Pound, Total Fat Grams

70% Lean, 30% Fat

30.00

34.02

136.08

80% Lean, 20% Fat

20.00

22.68

90.72

90% Lean, 10% Fat

10.00

11.34

45.36

95% Lean, 5% Fat

21.41

24.28

97.12

Fat Grams in Cooked Ground Beef

Percentage of Lean Meat

100 Grams, Total Fat Grams

4 Ounces Total Fat Grams

1 Pound, Total Fat Grams

70% Lean, 30% Fat

17.85

20.24

80.97

80% Lean, 20% Fat

17.35

19.68

78.70

90% Lean, 10% Fat

12.04

13.65

54.61

95% Lean, 5% Fat

7.58

8.60

34.38

Calories in Raw Ground Beef

Percentage of Lean Meat

100 Grams KCALS

4 Ounces KCALS

1 Pound KCALS

70% Lean, 30% Fat

332

377

1506

80% Lean, 20% Fat

254

288

1152

90% Lean, 10% Fat

176

199

798

95% Lean, 5% Fat

137

155

621

Calories in Cooked Ground Beef

Percentage of Lean Meat

100 Grams KCALS

4 Ounces KCALS

1 Pound KCALS

70% Lean, 30% Fat

270

306

1225

80% Lean, 20% Fat

272

308

1234

90% Lean, 10% Fat

230

261

1043

95% Lean, 5% Fat

193

218

875

Did you see that? Using 95% lean ground beef in your next hamburger can slash calories and fatty acids significantly.

How to Reduce Calories in Fast Food Menu Selections Containing Ground Beef

Fast food hamburgers, tacos and other menu selections which are prepared with ground beef could be decreased substantially in calorie values and harmful lipids if fat ground beef were used in these menu items.

Even the leanest grind of ground beef is exceptionally rich in lipids. A grind which is 95% lean have the following fat distribution.

 


Based on 4 Ounces of Raw 95% Lean & 5% Fat Ground Beef

Cholesterol: 70 milligrams
Trans Fat: 0.385 grams
Saturated Fat: 2.566 grams
Monounsaturated Fat: 2.345 grams
Polyunsaturated Fat: 0.290 grams
Total Fat: 24.28 grams

Let's compare these values to a fatty grind:

Based on 4 Ounces of Raw 70% Lean & 30% Fat Ground Beef

Cholesterol: 88 milligrams
Trans Fat: 2.063 grams
Saturated Fat: 13.646 grams
Monounsaturated Fat: 16.431 grams
Polyunsaturated Fat: 0.788 grams
Total Fat: 34.02 grams

Ground Beef is Rich in Protein Grams

Four ounces of raw ground beef produces a serving size of about three ounces when cooked. In its raw state it contains about 25 grams of protein. It also holds about 20 g's of selenium, 2.53 g's of Vitamin B-12, over 6 milligrams of niacin and hints of Vitamin E.

Zinc Values, Little Variance Between Fat Percentages

Ground beef is a good source for zinc benefits. If we take note of our data chart below we can readily see that the percentage of fat contained in ground beef has very minimal impact on the zinc content. This vital element is located within the meat itself rather than in the fatty substances. Three ounces of raw 95% lean contains 4.33 milligrams of zinc - so the mineral values are impacted in a very minimal way.

Zinc Contained in Ground Beef, Recipes

Based on 3 Ounces

Food Selection

Milligrams

Ground Beef, 85% lean meat / 15% fat, patty, cooked, broiled

5.36

80% lean meat / 20% fat, patty, cooked, broiled

5.31

75% lean meat / 25% fat, patty, cooked, broiled

5.26

Pasta with meatballs in tomato sauce, canned entree - per cup

1.51

Taco with beef, cheese and lettuce, hard shell - 1 large

4.60

Fast foods, hamburger; double, regular patty; with condiments - 1 item

5.81

Fast foods, hamburger; single, regular patty; with condiments - 1 sandwich

2.18

Fast foods, burrito, with beans and ground beef - 1 burrito

2.30

Chili con carne with beans & ground beef, canned entree - 1 cup

1.98

Fast foods, chimichanga, with ground beef - one

4.96

View More Food Calories | Weight Gain Causes | Weight Loss Plan | The Food Pyramid, Weight Loss | Grapefruit: Health News, Diet Tips

FREE DIETS, DIETING TIPS   MORE

image of eggs

Our Free 10 Day Diet Plan
10 Carrot Diet Plan
Free Three Day Diet Plan
Diet Bites: The Living Diet Plan
The Bikini Diet

METABOLISM   MORE

image of oranges

Metabolism & Weight Loss
The Caloric Burn
Internal Food Processor
The Metabolism Matrix
How to Raise Metabolism

FOOD PYRAMID   MORE

image of pumpkin

Building Diet Menus Using Food Pyramid
Food Pyramid Menu for Dieters
Picture: Food Pyramid, Food Plate
The Amish Diet
How to Lose Weight, Step-by-Step

 

 

 

FREE DIET MENUS   MORE

image of peach

Example of 1000 Calorie Diet Plan
Example of 1200 Calorie Diet Plan
10 Free Diet Planners
10 Dieting Mistakes

Holiday Diet Articles, Menus, Tips, Plans

HEALTH, VITAMINS, HERBS    MORE

image of apples

Body Detox
Diet Binge
Foods That Prevent Ageing
Will Caffeine Promote Weight Loss?
Eggs, Dieting

LOW CALORIES RECIPES   MORE

images of peppers

Quesadilla & Mexican Rice Recipes
Homemade Diet Taco Recipe
Quick Broccoli Cheese Soup Recipe
Diet Chocolate Cake Recipe
Bread Calories, Recipes

 

BODY FAT, OBESITY   MORE

image of fruit

Number of Fat Cells in the Human Body
Fats Necessary in the Daily Diet
Causes of Natural Weight Gain
Lose Belly Fat
Cells of Cellulite

 

WEIGHT CHARTS, TOOLS   MORE

images of grapes

The Problem With Calorie Burn Charts
Your Height, Your Weight
Setting Goal Weight
Ideal Body Weight
Calorie Recommendations

 

FAST FOOD CALORIES  MORE

image of sack of apples

Fast Food Fry Calories
Fast Food Guide for Dieters
Protein in Fast Foods
Burger King Calories
Krispy Kreme Donut Calories

Article Archives  |  Diet Bites  |  Site Disclaimer