Chicken vs Beef (One Burns More Fat Than The Other)

    So I just finished skimming through yet another lame article in a popular fitness magazine full of misinformation.

    A brief summary of the article:

    Chicken is so much better and healthier than beef! It contains less calories per ounce, has way less fat, and doesn't contain heart-disease-causing saturated fats!

    Where they get these writers from, I don't know. Now let me tell you why this article is completely WRONG.

    First, there are many cuts of beef, like a juicy eye of the round roast for example, that are practically as lean as chicken. Even more, these cuts are actually LEANER than certain parts of a chicken, such as the legs or thighs. And if you're eating the skin of the chicken, there's no comparison!

    So that point is irrelevant.

    If you really want to go super lean and cut out all the fat (which there really is no reason to do... that point up next) then both chicken and beef give you options. Bottom line, there are lean and fatty versions of both depending on the part of the animal you're eating and how it's prepared.

    chicken vs beefApart from that, as we all hopefully know by now, there's NOTHING wrong with fat. Fat is simply another nutrient that our bodies NEED and just like carbs and protein, there are "good" fats and "bad" fats.

    This particular writer attacked the fat in beef as being very, very bad. Sorry, but that's just incorrect.

    Their argument was that beef is loaded with saturated fats, which are bad bad bad! Well, first of all, more than HALF the fat in beef is unsaturated.

    And here’s another fact beyond that—not all saturated fat is bad. The problem with most saturated fats is that they have been shown to be linked to heart disease when consumed in higher quantities. That said, the main saturate found in beef (especially organic grass fed beef) is stearic acid—a saturate whose consumption has been shown to decrease plasma and liver cholesterol by reducing intestinal cholesterol absorption.

    That’s right, saturated fat that lowers cholesterol.

    Also, stearic acid intake helps to prevent arterial clotting and the formation of fatty deposits within arteries to fight off heart disease. Hmmm, someone didn't do their research.

    Even more, grass-fed beef is also high in CLA, a unique fatty acid that has been shown to specifically target and burn belly fat.

    So, while chicken is certainly a great, healthy, lean protein source, don't forget the beef! There are plenty of lean options, and if you're eating grass-fed beef, the fat is actually VERY good for you—full of an array of health-promoting and fat-burning benefits!

    Enjoy that information? Then you'll love what I just posted for you here:

    ==> This 30-second trick FLATTENS your belly

    21 comments - Add Yours

    1. How about some truth…

      Compare a broiled skinless chicken breast to a broiled sirloin steak, with the fat trimmed to nearly nothing (a mere 1/8 inch):

      Ounce for ounce, the steak has a little less protein, about a third more calories, and four times as much fat, half of it saturated.

      • Hi Tim,

        Thanks so much for stopping by! Your points are well-received, my friend, and we appreciate you sharing them with us. Essentially, you’re saying that a broiled skinless chicken breast is a more protein-dense source of nutrition (only marginally; i.e., 2 grams of protein per 100 grams of food) than a broiled sirloin steak. Another important factor to consider may be nutrient density.

        Beef is still a great source of protein, as well as the following essential nutrients:

        • Vitamin B12
        • Selenium
        • Zinc
        • Niacin
        • Vitamin B6
        • Phosphorus
        • Choline
        • Iron
        • Riboflavin

        Despite a bad rap in certain circles, beef is a nutrient-dense, fat-fighting all-star. However, not all beef is created equally, and grass-feed beef is a superior option over standard grain-fed options.

        Interestingly, regardless of whether your beef is grain-fed or grass-fed, you’ll be getting about 40-50% saturated fat, about 40-50% monounsaturated fat, and somewhere near 10% polyunsaturated fat. However, and this is a BIG however, the diet of the cow significantly influences the types of each fat present.

        Depending on the breed of cow, grass-fed beef contains between 2 and 5 times more Omega-3 fatty acids than grain-fed beef. The average ratio of Omega-6 to Omega-3 Fatty Acids in grass-fed beef is 1.5:1, which is essentially ideal. On the contrary, in grain-fed beef, this ratio jumps all the way up to nearly 8:1.

        In addition to a much healthier Omega-3 fatty acid profile, grass-fed beef is one of the best dietary sources of conjugated linoleic acid (CLA), as it contains an average of 2 to 3 times more CLA than grain-fed beef. CLA possesses significant antioxidant activity, and research has shown it to reduce body fat, increase lean body mass, and improve body composition.

        Regarding saturated fat, your point is again well-received, although there does seem to be some misconception regarding the consumption of saturated fats. Along these lines, I would encourage you to take a moment to review the following article:

        Saturated Fats: Why the Stink?

        As you’ll see there, saturated fats are necessary for an array of critical functions and organs. The take-home point is that you should not combine a diet low in unsaturated fat with one high in saturated fat, sugar, and refined carbohydrates.

        Furthermore, you may also find the following thread over at the BioTrust Community Forums to be interesting, as it discusses how certain types of dietary fats and minerals, like those found in beef, contribute to optimizing levels of testosterone:

        Dietary Influences on Testosterone Production

        I hope this helps, Tim!

        Sincerely,

        Tim Skwiat
        Senior Nutrition and Exercise Coach

    2. Thanks very much for this information,my belly has been deteriorating enormously like hell

    3. So the beef is superior really. I like my organic chicken cuts but I must start eating beef more. I think I’ll buy some today!

      • Hey Dr. Jon,

        Each has its place in our diet, but I can tell you from personal experience that grass-fed top sirloin appears much more frequently. =)

        Have a Happy New Year!

        Sincerely,

        Brian Murray
        Nutrition and Exercise Coach

    4. Thank you so much, I am learning so much about why I am not in the best shape I could be .

      • Hi Carol,

        Thanks so much for reaching out to us! It is truly our privilege to be your honest source of nutrition and health information.

        Have you had the opportunity to check out the BioTrust Community yet? We offer free guidance and support in nutrition, exercise, and overall health. All you need to do is register below:

        http://www.biotrustboard.com

        Thanks, Carol!

        Sincerely,

        Brian Murray
        Nutrition and Exercise Coach

      • Hey CChance,

        Thank you so much for reaching out to us and for offering us the opportunity to help you. It is truly our privilege to be your honest source of nutrition and health information.

        Hemp protein is definitely a great alternative, considering its easy digestibility and absorption, however, because hemp protein is significantly lower in the branched-chain amino acid, leucine, we would not recommend it for muscle building purposes. You see, leucine is the most important anabolic driver, and although every amino acid is important in some facet, they do not have the same effect on building muscle as leucine.

        If we were to compare BioTrust Low Carb to a hemp protein, here is what we would get:

        1 gram of Low Carb protein has 0.10 grams of leucine
        1 gram of hemp protein has 0.05 grams of leucine

        Thus, it would take a much higher serving of hemp protein to even be considered an effective muscle builder.

        All in all, hemp protein does pack quite a nutritious punch, so it definitely worth putting in your supplement repertoire.

        Thank you again for sharing this with us, CChance.

        Sincerely,

        Brian Murray
        Nutrition and Exercise Coach

    5. My cholesterol keeps climbing and climbing, though I’m convinced it’s not my lifestyle. I eat very healthy and exercise regularly. My good cholesterol is high and my triglycerides are low. But, my LDL keeps climbing, and just clocked in at 273. I just turned 45 and weigh about 160. I could lose about 10 lbs. I’m currently using your LeptiBurn product (I’m in my 3rd month) and just began using your protein powder. Do you have any other recommendations to get my liver to calm the **** down?! I take medication for low thyroid and birth control pills (changed 6 months ago to a brand w/less estrogen to help with the cholesterol issue).Otherwise, I’m in excellent health. Help! My doctor just keeps telling me to eat more oatmeal and olive oil. Seriously?

      • Hi Linda,

        Check out the information that I posted below with regard to lowering cholesterol. Overall, we know that dietary modifications can lower LDL cholesterol up to 30%, which rivals the reduction that statin drugs elicit. This means that dietary interventions are as effective as medications. Diets high in saturated fats and refined carbohydrates, which means processed foods, can increase blood levels of cholesterol. On the other hand, soluble fiber, especially the soluble fibers found in oats, barley, and beans, is particularly effective at reducing LDL cholesterol.

        This means, watch your fat intake. Don’t eliminate saturated fats — your body needs them — but watch your sources. Make sure you’re taking a good fish oil supplement — BioTrust’s fish oil is coming soon! — and make sure you’re consuming plenty of monounsaturated fats from sources like nuts, avocados, and olive oil. (Your doctor is not TOO far off)

        Fiber can bind to bile acids, which are heavily comprised of cholesterol. This binding increases their elimination. Whole-food sources of minimally processed whole grains, legumes, veggies, and fruits all contain ample amounts of fiber. Nuts and seeds also provide enough fiber to help lower cardiovascular risk. In contrast, refined carbohydrates are low in fiber; because of their effects on blood sugar, they also have an unfavorable influence on blood lipid levels, which brings us to another point.

        If you suffer from insulin resistance and poor blood sugar management, those are factors that can signal your body to produce additional cholesterol. In cases like this, IC-5 can help increase insulin sensitivity and help manage blood sugar levels, which certainly would not hurt.

        Tim Skwiat
        BT Head Trainer

        • Thanks for the advice. In my defense, I eat very little processed food and other “bad” things. That’s why I was making fun of my doctor’s advice. There’s nothing to cut from my diet. I use coconut oil, eat egg whites, oatmeal, walnuts, greek yogurt, etc. I just recently added kale, chia seeds and aloe vera juice. Hence my frustration. I will just keep trying to eat more fiber…that’s the only area I think I can improve (though my system is working fine, if you catch my meaning). Have you heard of new studies that now say fish oil supplements are worthless and have no effect on one’s health? My recent blood work showed my blood sugar levels to be fine…would IC-5 still help? It seems the Lepti-burn is enough to help me with insulin resistance (I do think it’s been helping). Thanks for your time.

          • Tim Skwiat

            Hi Linda,

            Thank you so much for following up with me. I truly appreciate the additional information. I apologize if the info I provided was elementary to you. You are clearly well-versed in this area. :) It does sound like you’re doing many of the “right” things, and I most certainly appreciate your sense of humor.

            I am such a jaded believer in fish oil and omega-3 fatty acids. I haven’t seen the research to which you’re referring, but I’d be glad to take a look if you would be so kind to point me in that direction.

            One thing that we haven’t yet discussed is stress. There’s some recent research out of Spain that suggests that stress can lead to increased levels of LDL cholesterol:

            The relationship between job stress and dyslipidemia

            It’s correlational, not causational, so we have to take it with a grain of salt, but it’s worth noting.

            IC-5 will have a more direct and profound impact on insulin sensitivity than will LeptiBurn. If insulin resistance is an issue, IC-5 could certainly be helpful. Further, have you had your LDL cholesterol levels tested a step further to determine the level of LDL(a)?

            Also, you mentioned that you’re exercising regularly. What type(s) of exercise are you doing? A lot of people get stuck doing aerobic training day in and day out because it’s been engrained in our brains that it’s heart-healthy. Not to say that it’s not, but there have been numerous studies suggesting that resistance training can have a very potent impact on cholesterol metabolism. In addition, interval training has also been shown to improve lipid metabolism. Here’s one such study:

            The effect of a high-intensity interval training program on high-density lipoprotein cholesterol in young men.

            Thanks, Linda!

            Tim Skwiat
            BT Head Trainer

          • Linda Barbieri

            Thanks for replying again, Tim. I think I will try the IC-5. My recent bloodwork did only check LDL…I’ve never heard of the LDL(a) test. I heard the report about fish oil on the radio, but I don’t remember the name of the study to point it out to you! Of course, I take all these new reports w/a grain of salt. It seems every month, “they” change what we’re supposed to do, or what’s good for us.
            I’ve recently made the effort to focus my workout on more weightlifting and less high-intensity cardio. I’ve definitely been guilty of too much cardio,and it wasn’t until I became aware of Biotrust that I heard the argument against too much cardio. It actually made sense to me…I usually felt like crap after 3-4 800+ calorie burn workouts. Now I’m making the weight training a priority, instead of the other way around. I am spending more workouts at my boxing gym ( I belong to 2 gyms!), because those workouts are intense and well varied between strength training, weights and cardio. 30 secs of power hooks to the heavy bag are a great cardio segment in the middle of a workout! I do better in a class than by myself!
            Thank you for taking the time to answer my questions twice! I try so hard to do all the right things, and have so many questions about how to tweak my routine. Sometimes I feel the people who’ve never worked out and start walking 30 mins/3x week and only cut out the pizza have more success than me! I don’t eat the kale because it tastes good! I should get better results than them!! :) Oh well…thanks again for your help and I will follow your suggestions.

          • Tim Skwiat

            Hi Linda,

            Progress is all relative. If you already exercise 7 days per week and eat clean as whistle there’s not nearly as much room for improvement as if you sit around all day and eat fast food 7 nights a week.

            It sounds like you’re doing an awesome job, and it really is our pleasure to join you on your journey. I highly encourage you to take this conversation and future topics of inquiry to our brand new BioTrust Community and Coaching Forums. This will be a great resource for a lot of people:

            BioTrust Community Forums

            I actually wrote an article that appears only in the forums that you might find helpful. It’s called Critical Elements of Fat Loss Training, and it discusses some of the same concepts that I previously mentioned about including resistance training and interval training. You can find it here:

            Critical Elements of Fat Loss Training

            Keep up the great work, Linda! If there’s anything else we can do for you, please let us know.

            Tim Skwiat
            BT Head Trainer

    6. When I was lean and mean (superfit) in my 20s the firm started with health testing etc. My cholestrol showed high and I was instructed to change to fish and chicken and get off red meat completely. Needless to say that when I stopped dancing 4 day a week and got married and only did gym I went from a size 36 to a size 40. I think people should really look at the type of cholestrol and not just give people advice when it is not necessary to change your diet… Thanx for posting the truth…

      • Hello Mariana,

        Thank you for your feedback. You bring up a great point: always search for quality standards and cuts. The grass-fed, organic type of meat is fine, but the conventionally-raised cattle (as well as chicken) bring with them a whole host of health issues (i.e., type of feed, fatty acid profile, antibiotics, growth hormones, etc.). Quality will always be the center point.

        Best Regards,
        Team BioTrust

      • Hello Mariana,

        Thanks so much for your post and your encouraging response. Oh, the ol’ cholesterol dilemma…

        In a nutshell, I would say that we have been misinformed as consumers by the media and health experts alike when it comes to cholesterol. That’s not to say that their intentions aren’t good, not at all. However, research really tells us that high cholesterol and high-fat diets are really NOT the cause of heart disease.

        As a matter of fact, well-respected nutritionist and health advocate Dr. Jonny Bowden recently named the following four factors as far greater causes of heart disease that he labeled “The Four Horsemen of Aging.” They are: Inflammation, Oxidative Stress, Sugar, and Stress. In addition, Dr. Bowden recently co-authored a book recently titled, “The Great Cholesterol Myth.” May be worth looking into.

        Did you that the high-cholesterol/heart disease “connection” began more than 100 years ago when a German pathologist theorized that cholesterol led to the development of plaques in your arteries? Did you know that his theory was later supported by a Russian scientist who fed cholesterol to rabbits and determined that it led to atherosclerotic changes?

        Unfortunately, not too many people questioned the fact that rabbits are herbivores and do not naturally consume cholesterol:) Anyway, that breakthrough information started the notion that eating cholesterol leads to plaque deposits in your arteries, and at that time, it was believed that all cholesterol in your blood was due to dietary sources. But…

        Did you know that your liver actually produces about 75% of your body’s cholesterol? That is indeed correct, Mariana. So, even if you didn’t eat a single drop of cholesterol in your diet, you’d still have cholesterol in your body. And, that’s actually a good thing because cholesterol is needed by your cells to produce the cell membranes.

        My intention is to help you realize how little of an impact that dietary cholesterol has on blood levels of cholesterol. There are, arguably, studies that do connect cholesterol levels to cardiovascular disease — although we could pick those apart.

        It seems that there are several reasons why health professionals would want to look at cholesterol in such detail. One, it’s relative easy to measure and monitor. Two, the cholesterol-lowering drug industry is highly profitable. And, three, it’s been imbedded in our heads.

        Going back then, what are the factors that really impact our cholesterol and how can we best manage our blood levels?

        Nutrition and lifestyle factors are the biggest, controllable factors in the battle against cholesterol. Wait, didn’t I say that dietary cholesterol has very little impact on blood cholesterol? I did indeed. But, that doesn’t mean that other foods don’t have an impact.

        Dietary fiber has significant cholesterol-lowering properties. Fiber can interfere with the amount of bile — which is necessary for the breakdown of dietary fats — that is reabsorbed in the intestines. To make up for this loss, the liver must produce new bile salts, which are composed of cholesterol. So, increasing your fiber intake through vegetables, fruits, beans, legumes, etc., can have a cholesterol-lowering effect.

        Omega-3 fatty acids have been shown to both lower LDL cholesterol as well as blood triglycerides, so supplementing with a fish oil or algae oil can go a long way in lowering cholesterol levels.

        Certain herbs and spices like garlic, cumin, and ginger can have a cholesterol-lowering effect by blocking cholesterol uptake in the gut. Further, dark chocolate that’s high in cocoa (70% or more) has been shown to lower LDL while increasing HDL cholesterol.

        Exercise and lifestyle (i.e., stress management) also play a significant role in lowering cholesterol.

        The last point I want to come back to is that the liver is the predominant producer of blood cholesterol and nutritional factors — outside of dietary cholesterol — play a huge role.

        One of the most-overlooked factors is actually blood sugar management and insulin control. That’s right, the hormone insulin actually plays a significant role in the liver’s production of cholesterol — that’s one reason why we actually see BETTER cholesterol numbers in low-carbohydrate studies. It’s also why we see increased risk for heart disease in low-fat, high-carbohydrate diets. Shocker!

        Insulin resistance is actually an underlying cause of heart disease and cholesterol manufacturing (especially of the LDL variety). Insulin resistance results, ironically, from a diet high in carbohydrates — especially processed carbohydrates, sugars, and fructose.

        Ironically, I say, because most people are prescribed a low-fat diet when they are diagnosed with high cholesterol. When you can’t eat fat, you are told to eat more carbohydrates. More carbohydrates result in chronically high levels of both blood sugar and insulin, which result in insulin resistance and high cholesterol.

        Hmmm, interesting. Here is one of many studies that implicate insulin sensitivity as governing factor over cholesterol production: http://www.ncbi.nlm.nih.gov/pubmed/20436182.

        Food for thought, Mariana =)

        Tim Skwiat
        BT Head Trainer

          • Tim Skwiat

            Thank you, Caelii. Let us know if there is anything that we can do for you.

            Tim Skwiat
            BT Head Trainer

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