Turkey meat: composition, benefits and harm to the body

Turkey diet

The turkey diet belongs to the group of short-term protein weight loss systems, which gives effective and encouraging results. When using a turkey diet, on average in one day it is quite possible to get rid of two kilograms of excess weight .
It must be said that the dietary protein diet is completely balanced and you will be able to maintain the lost weight for a long time. You will
only eat foods that are low in calories , since the proposed diet contains a very low percentage of fat. Turkey meat contains many vitamins and microelements useful for the body: B vitamins, iron, phosphorus, selenium, sodium, potassium. Each of the listed components is, to one degree or another, responsible for the weight loss process. Therefore, turkey meat often called a weight loss catalyst . Another advantage of this dietary type of meat is that it is completely absorbed by the human body.
Dishes prepared with turkey meat are easily and quickly digested and do not overload the gastrointestinal tract. Turkey meat contains only 20% fat , but even this amount of turkey fat will be useful for a person losing weight, as it has a great influence on the metabolic processes in the human body.

During the four days of the turkey diet, you should combine turkey with various types of vegetables . These vegetables must be used both raw and cooked. A very important warning when following a turkey diet is that a taboo on eating bread, all flour and grain products . Strict adherence to this requirement is a very important fact for quickly obtaining effective results.

Sample menu for a turkey diet

The first day

Breakfast:

For one serving of stewed vegetables, you need to stew chopped vegetables (two medium-sized tomatoes, three sweet peppers, half an onion) with a little salt, in a frying pan with two dessert spoons of olive oil.

Dinner:

• 100 grams of boiled turkey meat.

First dinner:

• 50 grams of boiled turkey meat, one cucumber and five leaves of spinach.

Second dinner:

• 100 grams of boiled turkey meat.

Second day

Breakfast:

• a large portion of salad made from 100 grams of turkey cut into small cubes, one tomato, one cucumber, dill, parsley with the addition of a small amount of olive oil.

Dinner:

• 100 grams of boiled turkey yams.

First dinner:

• a portion of vegetable salad of carrots, apples and cabbage.

Second dinner:

• 50 grams of boiled turkey yams.

Day three

Breakfast:

• a portion of boiled green beans with the addition of a small amount of salt.

Dinner:

• 100 grams of boiled turkey meat;
• a portion of vegetable salad of fresh radishes with herbs with the addition of olive oil.

First dinner:

• 100 grams of turkey stew with the addition of two cloves of garlic, one eggplant with the addition of one teaspoon of vegetable oil.

Second dinner:

• one large fresh sweet pepper.

Day four

Breakfast:

• 50 grams of boiled turkey meat;
• a serving of vegetable salad of carrots and cabbage with the addition of one dessert spoon of olive oil.

Dinner:

• a portion of soup cooked on the basis of a 200 gram piece of turkey meat with the addition of dill, parsley, celery and a small amount of salt.
• 100 grams of boiled turkey meat.

First dinner:

• 100 grams of boiled turkey meat left over from preparing lunch soup.

Second dinner:

• a portion of soup cooked on the basis of a 200 gram piece of turkey meat with the addition of dill, parsley, celery and a small amount of salt.

Throughout the entire period of following the turkey diet, it is recommended to drink unsweetened coffee , green tea , unsweetened juices , still mineral water, and low-fat fermented milk products

You will not experience painful pangs of hunger . Moreover, even a weak and fastidious stomach can withstand a reasonable combination of turkey meat and vegetables. Thanks to the turkey diet, you will not only get rid of excess weight, but also ensure that all metabolic processes return to normal and your body will quickly cleanse itself of harmful toxins and accumulations.

What does turkey meat contain?

Turkey meat
The chemical composition of turkey has distinctive features depending on the part of the bird. The concentration of some elements is much higher in red meat, but both types contain the following components:

• B vitamins, beta-carotene, nicotinic acid, tocopherol;
• minerals – iron, chromium, potassium, zinc, copper, manganese, phosphorus, sulfur, cobalt, magnesium, sodium, molybdenum, calcium, iodine, chlorine;
• organic acids;
• phospholipids and triglycerides;
• choline

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The nutritional value of turkey fillet consists of a higher concentration of protein and less fat, unlike red meat. BZHU fresh turkey breast fillet 100 g of product is 19.2 g, 0.7 g, 0 g respectively. Cooked turkey fillet proteins, fats, carbohydrates are 22.8 g, 4 g, 0.5 g respectively. The BJU of red type turkey meat corresponds to the values ​​of 13 g, 8 g, 0.5 g. The energy value of turkey depending on the part of the bird is described in detail below.

How many calories are in turkey fillet? Corresponds to turkey fillet 121 kcal. How many calories are in turkey red meat? It also depends on the specific part. Turkey drumstick fillet has 142 kcal calories, and turkey thigh fillet has 144 kcal. Red turkey meat has almost the same calorie content when cooked. Turkey wings have 191 calories. Steamed turkey has 131 kcal. Speaking about turkey and cholesterol, it is worth noting that white meat contains much less of this harmful component, as well as calories, which is why it is often preferred.

Turkey diet menu and rules for following it

Turkey was brought to Europe from the Americas. The meat of this bird has a pleasant aroma and taste, is easily digested by the body, and also has a positive effect on many organs and systems. Therefore, the turkey diet is recommended for people who are trying to get rid of extra pounds or adhere to a healthy diet.

Salad with corn and turkey fillet for weight loss

1. Wash and boil the turkey fillet, cut into small cubes.
2. Peel the cucumbers, prepare the greens and corn.
3. Mix the ingredients, you can season with Greek yogurt or vegetable oil. To improve the taste, add black pepper.

There are an incredible variety of similar recipes for weight loss. It is also impossible to limit the field of “amateur activity”, because due to the huge possibility of combinations, it is difficult to generate a frankly tasteless dish.

Due to the absence of sharp restrictions and fundamental changes in diet, losing weight on this meat is easily tolerated and has a positive effect on the functioning of the entire body. The purpose of such changes is not to sharply limit calorie intake, but to increase the amount of protein consumed, which has a beneficial effect on all systems of the human “inner world” and is a “building material” for it.

Watch the video about the turkey diet:

Composition and beneficial properties of the product for weight loss

Turkey meat has the following composition:

• vitamins: cyanocobalamin (B12), tocopherol (E), folic acid (B9), pyridoxine (B6), choline (B4), cholecalciferol (D), ascorbic acid (C), thiamine (B1), niacin (PP), retinol (A);
• trace elements: iron, manganese, copper, sulfur, zinc, chlorine, selenium, sodium, chromium, magnesium, molybdenum, calcium, cobalt, potassium, phosphorus;
• nutritional compounds: fiber, fats, ash, carbohydrates, fatty acids, proteins, cholesterol, water.

The high content of trace elements in turkey has a positive effect on the condition of bones and joints, especially in osteoporosis, osteochondrosis and recovery from fractures.

The protein present in this product is 95% absorbed in the human body. At the same time, it contains less cholesterol than chicken.

The iron concentration of turkey meat is 2 times higher than that of beef product. Serotonin and melatonin in its composition normalize stress, depressive disorders and sleep disorders.

Potassium and fatty acids in turkey meat are in optimal ratios for absorption, so they can be beneficial for diseases of the heart muscle and vascular pathologies.

Nutritionists advise eating turkey when losing weight. In addition, it is often prescribed in the PN (proper nutrition) menu for lactating and pregnant women.

Characteristics

The homeland of turkeys is America, and the first turkeys were brought to Europe on the ships of the Spanish conquerors at the beginning of the 16th century. They liked the tasty and low-fat product, so they began to raise poultry at home. With skillful care, males reach 20 kg, and females - 15.

Fiber contains practically no cholesterol, but a sufficient amount of nutrients and vitamins. The rate of absorption of protein exceeds that of rabbit and chicken. Satisfaction comes with a smaller portion of food, so it began to be recommended in many diets.

In America and Western Europe, turkey meat has long enjoyed well-deserved popularity. It has firmly taken a central place in national cuisines or replaced fattier ingredients. Domestic consumers look at supermarket shelves with caution, not knowing where and how the product can be used.

In terms of taste, tender meat is between chicken and pork. It does not have the specific aroma of poultry, which is so annoying when consumed regularly. The minimum amount of fat is absorbed very quickly and does not leave extra centimeters on the waist and hips.

What does turkey meat look like? The breast is painted white, and the legs have a pleasant pink tint. The view in the photo shows a gradual transition from light parts to darker parts. The fillets are not as dry as chicken fillets. There is practically no fat layer under the skin.

Diet features

The turkey diet is a protein diet. It is recommended to follow it for 4 days. During this period, you can lose 4-5 kg ​​of excess weight if you follow this nutrition system.

This method of combating excess weight has a simple and monotonous menu: you are allowed to eat only turkey meat with a side dish of vegetables. In this case, the product can only be stewed or boiled.

Useful video

Watch the video about the benefits of turkey meat:

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Advantages and disadvantages

A mono-diet based on turkey meat has the following advantages:

1. A lot of energy is spent on digesting proteins from turkey, so the process of burning fat when consuming this product occurs as intensely as possible.
2. After eating turkey, a person retains a feeling of fullness for a long time, so this diet does not involve severe fasting.
3. Turkey meat stimulates the removal of excess fluid from the body.
4. The proteins found in turkey meat increase the overall tone of the body, as well as muscle elasticity and bone strength. A lack of protein compounds can cause sagging skin and the appearance of cellulite.

Disadvantages of this power system:

1. Turkey meat is more expensive than vegetables and chicken.
2. This meat contains a lot of proteins, so when consumed for a long time, their processing products accumulate in the body, including uric acid, which can have a negative effect on kidney function.
3. A turkey diet may cause constipation in people who do not drink enough fluids. Protein foods do not contain fibers that stimulate intestinal motility. Nutritionists recommend combining turkey with pharmaceutical bran for such people.

Contraindications

There are no absolute contraindications to eating turkey meat. However, turkey meat, like other foods that contain a high percentage of protein, should not be consumed frequently by people with gout , kidney failure and urolithiasis .

People who have insufficient synthesis of digestive enzymes (proteases) should approach eating turkey with caution, since this may hinder the process of digesting protein-rich meat, which can lead to constipation , nausea and bloating .

Due to the fairly significant sodium content in turkey meat, it is not recommended to add salt during cooking to people who limit their salt intake, for example, hypertensive patients .

List of permitted and prohibited products

This diet allows the consumption of greens and vegetables. To balance carbohydrates in your diet, you should give preference to eggplants, beans, peppers, carrots and tomatoes. Greens you can choose from include spinach, celery and parsley.

Dietary dishes are best cooked in olive oil. To add flavor, you can use salt, garlic and onions.

Authorized Products:

• greens and vegetables: onions (onions, greens, shallots), potatoes, zucchini, eggplant, lettuce, pumpkin, asparagus, parsley, carrots, parsley, cucumbers, garlic, dill, spinach;
• seasonings and salt;
• dairy products: milk with 0.5% fat content, kefir;
• poultry: turkey fillet, stewed and boiled, legs;
• fats and oils: vegetable, olive;
• drinks: compotes without added sugar, fresh juices, green tea, coffee, still mineral water.

Prohibited Products:

• snacks: caramel popcorn, potato chips;
• porridges and cereals: barley, rice, millet, pearl barley, semolina, buckwheat;
• pasta and flour: barley and wheat flour, noodles, pancakes, pasta, dumplings, pancakes, dumplings;
• bakery products: bread, donuts, pita bread, buns;
• confectionery products: chocolate, halva, cakes, dough, pastries, marmalade, candy, cookies, marshmallows;
• meat: ham, bacon, lamb, lamb, beef, lard, pork;
• alcoholic drinks: beer, liquor, whiskey, etc.

Fully or partially limited products

The diet of the turkey diet is quite satisfying, and the portions of dishes are plentiful, as a result of which the feeling of hunger that accompanies many diets in this case is practically eliminated. In addition, the combination of only dietary poultry meat and vegetables is suitable for people even with a weak and fastidious digestive system.

Very important! In order to obtain the positive result described above, during all 4 days of the diet, the entire range of grain and flour products, including all types of bread, should be completely excluded from the diet. You should also avoid eating fatty foods and sweets.

* data is per 100 g of product

Menu table for the week

This diet must be repeated with a break of 3-4 days. After several repetitions, you can conduct 2 four-day courses without a break.

Diet recipes

There are many dietary recipes based on turkey meat. The most popular of them:

1. Boiled turkey. To prepare this dish you need to take 1 kg of turkey fillet or breast, 4 bay leaves, 1 carrot and salt. You need to pour water into the pan, put it on the fire and bring to a boil. Place the turkey in boiling water and cook for an hour. At this time, you need to add bay leaf, carrots and spices (optional). After a while, the meat must be removed from the broth and cut into small pieces.
2. Turkey meat soup. This dish is prepared from 600 g turkey wings, 3 tbsp. l. olive oil, 2 onions, 1/2 pepper, celery stalk, garlic, parsley, 1 carrot and 3 tomatoes. The wings are washed and cut into pieces. Vegetables are rinsed with hot water and also cut into pieces. Place the poultry pieces into a large saucepan, add water and salt, then cook for 1 hour, skimming off the foam. Then you need to chop the pepper and garlic. The tomatoes are grated and stewed for 15 minutes. Then the wings are added to the vegetable frying. The soup is cooked for another 3-4 minutes.
3. Meatballs. You need to take 800 g of minced turkey, 10 tbsp. l. rice, 1 chicken egg, 1 tsp. khmeli-suneli seasonings, 2 carrots, 3 bay leaves, 3 cloves of garlic, 1 tomato, 1 onion and 2 tbsp. l. olive oil. Boiled rice, 1 broken egg, chopped onion, chopped garlic, seasoning and salt are added to the minced meat. Then the mixture is stirred and left for 15-20 minutes. After this, you need to chop the tomato and carrots. Vegetables are fried. Round meatballs are prepared from minced meat, which need to be fried. The dish takes 20-23 minutes to prepare.

You can cook turkey not only on a gas stove, but also in the oven or slow cooker.

Turkey cutlets for weight loss

To make turkey cutlets for weight loss tasty and appetizing, and not just dietary, you can add the following ingredients:

• vegetables (zucchini, cabbage, etc.);
• seasonings like basil, allspice and rosemary;
• carrots, which will help give a golden hue;
• oatmeal or sesame seeds for use as a breading.

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Cooking turkey cutlets

If you make minced turkey meat at home, you can avoid getting cartilage into it, and to make it tender, you can pass it through a meat grinder twice.

Preparing this dish will not require you to put in a lot of effort. The sequence of actions is as follows:

1. Peel and finely chop (preferably mince) the vegetables.
2. Add the resulting vegetable porridge to the minced meat.
3. Add seasonings, egg and kefir, mix thoroughly.
4. Wet your hands with water and form future cutlets.
5. Bake for 45-55 minutes at 200 degrees.

Watch the video about cooking turkey cutlets:

Fast turkey diet

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Any nutritionist will tell you that turkey meat is the most dietary of all existing ones and the most conducive to healthy weight loss. And the turkey diet is one of the fastest and most effective diets today. A quick turkey diet allows you to lose 5-7 kg in just 4 days. This is a short-term protein diet that brings truly amazing results. The average daily weight on it ranges from 1 to 2 kilograms. At the same time, the nutrition of the diet is completely balanced and allows you to maintain weight after its completion for a very long time.

Turkey diet. Simple, easy, effective. In a word - a miracle. The turkey diet can be characterized by three very tempting points that anyone losing weight will be happy about:

Proper healthy eating Low calorie foods Low fat content in the diet

However, we summed up the results of this diet with you too early. Her main point, which allows you to lose weight up to 7 kg in 4 days, is, of course, turkey meat.

Let's see how it works for weight loss, and also find out what benefits this product contains for our truly precious health!

Turkey meat is incredibly rich in vitamins and microelements: vitamin B3, which regulates the normal functioning of the gastrointestinal tract; selenium, an antioxidant of beauty and youth; phosphorus, which forms healthy teeth, nails and bones; iron, responsible for providing energy to the body; calcium (we wrote about its undoubted benefits for weight loss in the article Minus 10 kg in 10 days. 10 cheese diet.); sodium, which ensures a high rate of metabolic processes in the body; potassium, which intensively removes excess fluid from the body; vitamins B1 and B2, which allow you to effectively extract energy from carbohydrates, preventing their conversion into fat.

General rules

The turkey diet is one of the options for a fast protein diet of the classic type, which should be followed for 4 days. If you strictly follow the turkey diet during this time, you can get rid of 4-5 extra kilograms of weight, which is a pretty good result even for the most demanding people. At the same time, the diet is completely balanced and makes it possible to maintain reduced weight for a long time after its completion.

We suggest you read: Harmful to eat

It should be noted that with this diet, carbohydrates in the human body will come mainly from foods accompanying the diet, namely vegetables, and therefore for people who are not ready to eat this dietary poultry meat in fairly large quantities every day, it is better to replace the turkey diet to any other based on vegetables.

Turkey, first brought to Europe by Columbus from the American continent, where it was bred by the Aztecs as the main poultry, is not without reason considered one of the indispensable dietary foods. In addition to the fact that turkey meat has a pleasant taste, it is easily processed by the human body, has a positive effect on its functionality and is characterized by a minimal cholesterol content.

Nutritionists value turkey meat for the many substances beneficial to the human body that are present in its meat and do not actually lose their positive properties when the poultry carcass or its parts are heat treated.

Turkey meat

A turkey diet can include dishes with the meat of this bird (most often the sirloin part is used - breast) in boiled, baked and even stewed form. Just one portion of turkey eaten provides the human body with 60% of the daily requirement of vitamins it needs, and the rich composition of microelements supports its functioning at a high level.

Is it true that turkey is the best meat for weight loss? What are its benefits, harms and pitfalls?

Oh, if only turkey were as cheap as chicken... Then you and I would definitely switch to it completely. Only occasionally could it be supplemented with other types of meat - simply to maintain the balance of microelements.

However, even at current prices, it is still worth including turkey in your diet. Just not as an everyday dish, but as a special one.

Turkey is unique. It can easily beat more familiar products in their own field - for example, it outperforms beef in terms of protein content with minimal fat content. And also - it is the same in terms of iron content. It is slightly inferior to fish in terms of phosphorus content, but compensates for this with an excellent calcium content - and you know that these substances are most useful in combination.

But stop. Let's go in order.

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Summarize

The main disadvantage of turkey is its price, which is higher than the types of meat we are more familiar with. Consequently, the main meats in the diet still remain chicken and beef. However, regularly including turkey in your diet is a great idea for proper nutrition. Both in terms of beneficial effects and variety of taste.

Stop torturing yourself!

• We will develop a personal nutrition program for you.
• With it you will achieve your ideal weight without fasting or physical activity.
• This is the only truly healthy and natural way to lose weight.

Turkey harm

Well, of course. In general, it’s time to get used to the fact that something useful cannot be harmless.

However, the dangers of turkey are baby talk next to the dangers of some pork. However, you still need to know about it.

Firstly. Possibility of allergies. Okay, the possibility of allergies in the case of turkey is also less than in the case of all other products. However, it must be taken into account. And if you have never, ever eaten turkey, you don’t need to immediately gorge yourself on it, or even just eat a full portion. First a little, then more, then, when you are convinced that there is no allergy, eat calmly.

Secondly. This food is protein. Consequently, it is subject to all restrictions on protein foods that apply to people with kidney problems. The kidneys will have to process this, and if they work with difficulty, then you need to take care of them first. In the meantime, take protein foods - including turkey - in very small portions.

That's all, basically.