As you’re following the South Beach Diet, you
may notice that eating lean protein is a core part of the plan — and
there’s a good reason why: Lean protein curbs hunger and allows you to maintain
muscle mass while losing weight, which keeps your metabolism running at its
peak. Lean beef is not only a good source of protein but also of iron and vitamin
B12. Lean cuts of beef — those containing less saturated fat, such as
sirloin and tenderloin — are recommended on all Phases of the South
Beach Diet. Other fattier cuts, like prime rib, should be avoided until Phase 3
and even then should be eaten sparingly.
Making the Grade
To choose the leanest beef, you should consider both its grade and cut. The
grade is a voluntary US Department of Agriculture evaluation that's based on
the amount of fat marbling, which refers to how much fat is contained in the
muscle of the meat. "Prime" is the highest grade, meaning the beef is
fattier and more marbled than in other grades; "Select" grade is the
leanest beef; and "Choice" beef is in between. Your best bet is to
choose Select grades of beef. You can also use your eyes to gauge what’s leanest,
avoiding those with lots of white marbling.
A Cut Above
When buying beef you also need to factor in the cut, which refers to the part
of the cow the meat comes from. There are approximately 300 types of retail
cuts of beef. The cuts from more active parts of the cow tend to be more
muscular and have less fat, while cuts of meat from more sedentary parts are
more tender and fatty.
The best beef choices
for the South Beach Diet come from the round, loin, and flank cuts of beef. You
want to go for lean meat that has 10 g or less of total fat and 4.5 g or less
of saturated fat per 100 g portion. You may also want to look for grass-fed
beef, which is not only lean but has higher
amounts of good omega-3 fats and lower amounts of bad fats than grain-fed
livestock. It’s also antibiotic and hormone free.
Below are the cuts of
beef you can enjoy:
Phase 1 Cuts of Beef
- Bottom round
- Eye of round
- Top round
- T-bone
- Tenderloin
- Top loin
- Sirloin steak
- Flank steak
- London broil
- Ground beef
- Pastrami, lean
Phase 2 Cuts
of Beef
All cuts of beef on Phase 1, as well as...
Hot dogs: All hot dogs made with
beef (or pork, poultry, or soy) can be enjoyed occasionally, as long as they
are at least 97% fat-free (3 to 6 g fat per serving). Serve them with 100%
whole-wheat or whole-grain buns topped with sauerkraut or mustard. Avoid sugary
condiments like ketchup.
Phase 3 Cuts
of Beef
All cuts of beef on Phase 1 and Phase 2, as well as…
Brisket, prime rib, and other cuts of beef. Starting on Phase 3 of the South Beach
Diet, you can reintroduce more types of beef, but even then these meats should be eaten sparingly because they are typically high in saturated fat.
See all South Beach Diet Tips.