Is Turkey Good For Weight Loss? – For a healthy and sustainable diet, you need achievable goals and healthy food sources. Foods for weight loss should provide a balanced array of macronutrients and micronutrients, such as proteins, carbohydrates, fats, vitamins, and minerals, that your body needs to maintain physiological and physiological health.
Protein is one of the main macronutrients. Proteins play important roles in various processes in the body, such as muscle function, bone health, and the production of enzymes and hormones. But the role of proteins here in this article is that they support your goal to lose weight. But we need good protein sources whether we are following a weight loss diet or not, and turkey is one of those good protein sources.
Is turkey good or healthy for weight loss? You will find the answer, nutrition facts, and health effects of turkey in this article.
Is Turkey Good For Weight Loss?
Yes, turkey is a good nutrient for weight loss because;
- It is a good protein source.
- It is low in saturated fat, which is a better option than red meat with its higher fat content.
- It is suitable for calorie-restricted diets because 100 grams of cooked turkey contains only 200 calories.
- It is accessible in many markets.
- It is very tasty and suitable for meals, salads, or side dishes.
Turkey Nutrition & Health Benefits
Here are the cooked ground turkey[1] nutrition facts. Ground turkey contains 203 calories and provides 27.4 grams of protein and only 10.4 grams of fat per 100 grams. It makes turkey a good choice for weight loss diets.
The micronutrient content of turkey is also very rich; it includes
- 28 milligrams of calcium.
- 1.52 milligrams of iron.
- 30 milligrams of magnesium.
- 254 milligrams of phosphorus.
- 294 milligrams of potassium.
- 78 milligrams of sodium.
- 3.11 milligrams of zinc.
- 31.1 micrograms of selenium.
Why Does Turkey Help You Lose Weight?
Turkey meat has become an ideal food for weight loss with its nutritional content. Turkey’s low-fat, low-calorie, and high-protein nutritional profile creates an important pattern for weight loss mechanisms. Let’s take a look at the studies to see why turkey helps to lose weight:
High Protein
High-protein diets[2] have been shown to provide weight-loss effects and prevent weight regain after weight loss in long-term clinical trials of six to twelve months.
Research[3] has also shown that anorexigenic hormone levels, which reduce appetite, increase with high protein intake while reducing orexigenic hormone levels, which increase appetite and hunger feelings. This hormone regulation leads to increased satiety signaling and reduced food intake.
Moreover, a diet rich in protein increases diet-induced thermogenesis,[4] which is the thermic effect of foods that increase energy expenditure in the body. When protein intake increases and carbohydrate intake decreases, blood amino acid concentration, hepatic gluconeogenesis, and ketogenesis increase contributing to improved satiety and energy expenditure.
For these reasons and more, a high-protein diet is seen as an effective and safe tool for weight reduction and preventing obesity-related diseases. Following a high-protein diet is a great way to preserve muscle mass without accumulating extra calories. Furthermore, turkey is high in the amino acid tryptophan, which converts to the neurotransmitter serotonin; serotonin can switch off your appetite[5] and prevent binge eating. Furthermore, tryptophan deficiency is related to a craving for sweets.
It is good to prefer white meat while you are following a high-protein diet as it is the lowest in total fat and, thus, has fewer calories. White meats include fish and poultry meat such as turkey and chicken. If you are trying to lose weight, you may want to include the lean white meat of turkey in your daily diet, as dark meat has more calories and total fat.
Low Saturated Fat
Turkey is low in saturated fat compared to other animal protein sources, especially red meats. Dietary saturated fatty acid[6] intake significantly correlates with weight gain and increased fat cell size and number. Therefore It is important to limit your saturated fat intake while you are on a weight-loss diet.
Besides weight gain, saturated fat intake also leads to chronic metabolic diseases[7] such as fatty liver, cardiovascular diseases, or diabetes. Saturated fat accumulates in the vascular system and damages the vascular wall.
Low Calorie With Dense Nutrients
It is important for weight loss that the foods consumed in an effective and sustainable diet provide low calories while also providing the necessary macro and micronutrients for the body.
Studies have shown that despite following calorie-restriction diets, a high protein calorie-restricted[8] diet ensures that weight loss comes from fat instead of muscle and ensures better results on cardiometabolic outcomes. And turkey meat provides low calories and a high protein content in this regard.
Ways To Eat Turkey For Weight Loss
Turkey Burger
Is ground turkey good or healthy for weight loss? Yes, definitely. If you’re looking for a healthier alternative to a traditional burger, you can use ground turkey to make a turkey burger.
To prepare a turkey burger, start by mixing some ground turkey with breadcrumbs, an egg, garlic powder, onion powder, salt, and pepper. Form the mixture into patties, and grill or cook them on the stove. Then, serve the patties on whole wheat burger buns with your favorite toppings, such as lettuce, tomato, reduced-fat cheese slices, and a little bit of avocado.
Turkey Sandwich
Is a Turkey sandwich good for weight loss?
Looking for a quick and tasty lunch option? Try making a turkey sandwich. Simply toast two slices of whole flour bread, layer some lean meat, lettuce, and tomato slices on one slice of bread, and top with the other slice. It is a delicious and healthy sandwich that’s perfect for the on-the-go.
Grilled Turkey Breast
Grilled turkey breast is good for your diet. You can marinate turkey breast with some olive oil, balsamic vinegar, thyme, salt, and pepper. Whisk the ingredients together in a bowl, and pour it over the turkey breast in a large resealable bag. Marinate the turkey for at least two hours or overnight.
Grill the turkey breast for a couple of minutes but prevent the breast from burning. Because When you burn the outside of any food while cooking, it leads to the formation of cancerogenic structures.
Turkey With Eggs
For a delicious and healthy high-protein breakfast, you can prepare turkey with eggs. Is ground turkey healthy? Yes. Cook some sliced turkey or lean ground turkey in a skillet and then scramble or cook some eggs to your liking. Serve the turkey alongside the eggs. You can also add some chopped herbs to increase flavor and add a bit of fiber.
You may wonder if turkey bacon is good for weight loss. It is better to eat less processed food. Therefore instead of bacon, you should choose ground or sliced turkey meat.
Warm Turkey Salad
To make a warm turkey salad, cook chopped turkey meat or reheated leftover turkey in a skillet or microwave. Then, add the turkey meat to a bed of mixed greens, chopped vegetables such as carrots, cucumber, and tomatoes, and a vinaigrette dressing. You can also add some nuts, reduced-fat cheese, or fruit for more fiber, texture, and flavor.
Other Meats For Healthy Weight Loss
There are other nutritious meats for weight loss.
Chicken
Poultry products are a popular lean protein source that’s also low in calories and fat. It’s a good protein source that can be grilled, baked, or sautéed and used in various dishes. For a healthy and filling meal, you can serve grilled or baked chicken breast with roasted or fresh vegetables.
Fish
Fish is a great source of protein and healthy fats such as omega-3 fatty acids, which can help reduce inflammation and promote heart health. You can prepare a nutritious meal by baking or grilling fish with some lemon and herbs.
Lean Beef
While red meat is often associated with high-fat content, particularly saturated fat, lean meats or lean cuts such as sirloin and flank steak can be a great source of protein for weight loss. It is a healthy meal option for grilling a lean steak or cooking ground meat and serving it with a side of roasted vegetables for a satisfying and balanced meal.
The Bottom Line
Turkey is a great food option for those looking to maintain a healthy weight or shed some extra pounds. Not only is turkey packed with protein, which is essential for building and repairing muscle tissue, but it is also low in calories and fat, making it a smart choice for weight loss. By including turkey in your meals, you can feel fuller for longer and reduce your overall calorie intake, which is key to losing weight.
There are many ways to incorporate turkey into your diet, from grilled turkey breast to turkey burgers and even turkey with eggs. Turkey can also be used in salads, sandwiches, and wraps, making it a versatile protein source that can be enjoyed in a variety of dishes. By including turkey in your meals and pairing it with nutritious side dishes like roasted vegetables or whole grains, you can enjoy a well-balanced and satisfying diet that supports your weight loss goals.
So next time you plan your meals, consider adding turkey to the menu for a healthy and delicious protein source.
+ 8 Sources
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/nutrients
- Moon, J. and Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome, [online] 29(3), pp.166–173. Available at: https://pubmed.ncbi.nlm.nih.gov/32699189/
- Journal of the American College of Nutrition. (2017). Acute and Long-Term Impact of High-Protein Diets on Endocrine and Metabolic Function, Body Composition, and Exercise-Induced Adaptations. [online] Available at: https://www.tandfonline.com/doi/abs/10.1080/07315724.2016.1274691?journalCode=uacn20
- Li, J., Armstrong, C. and Campbell, W. (2016). Effects of Dietary Protein Source and Quantity during Weight Loss on Appetite, Energy Expenditure, and Cardio-Metabolic Responses. Nutrients, [online] 8(2), p.63. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772027/
- Bris.ac.uk. (2023). Tryptophan: Dietary Supplement. [online] Available at: http://www.chm.bris.ac.uk/motm/tryptophan/supplement.html#:~:text=By%20increasing%20serotonin%20levels%2C%20tryptophan,used%20as%20a%20sleep%20aid.
- Engin, A. (2017). Fat Cell and Fatty Acid Turnover in Obesity. Obesity and Lipotoxicity, [online] pp.135–160. Available at: https://link.springer.com/chapter/10.1007/978-3-319-48382-5_6
- González-Becerra, K., Ramos-Lopez, O., Barrón-Cabrera, E., Riezu-Boj, J.I., Milagro, F.I., Martínez-López, E. and Martínez, J.A. (2019). Fatty acids, epigenetic mechanisms and chronic diseases: a systematic review. Lipids in Health and Disease, [online] 18(1). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6792183/
- Mateo-Gallego, R., Marco-Benedí, V., Perez-Calahorra, S., Bea, A.M., Baila-Rueda, L., Lamiquiz-Moneo, I., de Castro-Orós, I., Cenarro, A. and Civeira, F. (2017). Energy-restricted, high-protein diets more effectively impact cardiometabolic profile in overweight and obese women than lower-protein diets. Clinical Nutrition, [online] 36(2), pp.371–379. Available at: https://pubmed.ncbi.nlm.nih.gov/26875447/