Are you craving a big juicy steak?

WAIT! There are some things you must know before you head to the steak house. Like how much weight you’ll gain from all those greasy calories. And– is it even healthy to eat?!


Find out what steak really does to your body.

Here’s the Breakdown

It depends on the cut, but approximately 50% of steak calories are from protein. The other 50% of calories come from fat. Steak has zero carbohydrates. A 16-ounce porterhouse has about 1100 calories. (Don’t freak out yet…)


The Olive Oil Part

51% of the fat in beef is monounsaturated, with 90% of that being oleic acid.

Oleic acid is the same fat you find in olive oil– which is the reason the Mediterranean diet is considered heart healthy. 1


Saturated Fat Won’t Kill You

Yes, approximately 45% of steak fat is saturated fat, but 30% that is stearic acid.


Stearic acid is not at all linked to heart disease– and may in fact protect you from it.2, 3, 4

The Vegetable Oil Part

4% is polyunsaturated, like vegetable oils– like the ones you’re told you should eat.


However, replacing saturated animal fats with omega-6 polyunsaturated vegetable fats will actually increase the death rate of those who already have heart disease.5

So the ‘heart-healthy’ recommendations doctors dole out to decrease beef consumption and increase vegetable fats could be doing more harm than good.6, 7, 8, 9, 10


Low-Fat Diets and Heart Disease

Eating beef on a daily basis can improve cholesterol levels, especially the good kind.11, 12


Under so-called heart-healthy low-fat recommendations, fat consumption has dropped from 40% to 30% in the last 30 years. Consumption of red meat peaked in the 1970’s. With these trends, obesity has doubled.13

And heart disease by the way? It’s still the number one killer in America.14

(A quick look at sugar consumption,15 obesity,16 and diabetes trends17 provides a better explanation for heart disease.)**


Steak Fat, Calories, and Body Fat

But will you gain a bunch of weight if you eat a big old steak?

Nope.

Pennsylvania State University researchers found that study participants who ate beef every day did not start gaining weight.18


Furthermore, researchers have found that for obese people who were fed diets of 90 percent fat, 90 percent protein, and 90 percent carbohydrates, respectively, the high-fat and high-protein groups lost the most weight.19

So even with a high calorie, high fat diet, people were able to lose weight!

For healthy weight loss, focus on eating real protein from meat sources, and don’t worry about the fat.


For Once and for All…

Enjoy your steak with peace of mind.

If you need to start eating better so you can lose weight, Personal Trainer Food can help.


Check out Avelino’s story— he showed us his blood work before …and after eating real meats, including steak.


The Science

ncbi.nlm.nih.gov/pmc/articles/PMC2544536/ ajcn.nutrition.org/content/91/1/46 ncbi.nlm.nih.gov/pubmed/20071648 ncbi.nlm.nih.gov/pubmed/7934543 sciencedaily.com/releases/2016/04/160412211335.htm bmj.com/press-releases/2013/02/04/study-raises-questions-about-dietary-fats-and-heart-disease-guidance ncbi.nlm.nih.gov/pubmed/9635993 ncbi.nlm.nih.gov/pubmed/21978979 ncbi.nlm.nih.gov/pubmed/15531654 ncbi.nlm.nih.gov/pubmed/22755296 ajcn.nutrition.org/content/early/2011/12/13/ajcn.111.016261 sciencedirect.com/science/article/pii/S0002934396004561 ajcn.nutrition.org/content/52/3/457.short cdc.gov/nchs/fastats/leading-causes-of-death.htm usda.gov/factbook/chapter2.pdf hsph.harvard.edu/nutritionsource/an-epidemic-of-obesity/ researchgate.net/profile/Margaret_Carroll2/publication/13749240_Overweight_and_Obesity_in_the_United_States_Prevalence_and_Trends_1960-1994/links/564e054108aefe619b0f7466.pdf care.diabetesjournals.org/content/21/4/518 news.psu.edu/story/320264/2014/07/08/research/eating-lean-beef-daily-can-help-lower-blood-pressure sciencedirect.com/science/article/pii/S0140673656916919

**With this in mind, please consult your doctor for advice concerning your cholesterol levels. You may want to bring them some articles to discuss how a low-sugar diet may help you.






About the Writer

Jan is a 14-year veteran in the fitness industry and has personally coached and trained thousands of people to live fit and healthy lives around the world. 100 pounds ago, she knew exactly what it is like to be obese, sick and unhappy, feeling like there was nothing that could be done about the excess fat she had gained. That is why she couldn’t be happier to be a part of the Personal Trainer Food team today. She has successfully and permanently lost the fat using the principles of this program.