Is Biltong Good for Weight Loss? (Expert Answer)

Short Answer: Biltong is good for weight loss because it is high in protein, low in carbs and fat, and rich in iron and B vitamins.

Biltong is a form of dried, cured meat that originated in South Africa.

It can be made from beef, chicken, fish, game or ostrich.

It is spiced with black pepper, coriander, salt and vinegar.

It is related to beef jerky and has antimicrobial properties.

Biltong is good for weight loss because it is high in protein, low in carbs and fat, and rich in iron and B vitamins.

Protein can help you feel full, preserve muscle mass, and boost your metabolism.

Carbs and fat can provide excess calories and increase blood sugar levels, which can lead to weight gain.

Iron and B vitamins can support your energy production and prevent anemia.

According to Healthline, the nutrition profile of a 1-ounce (28-gram) serving of beef biltong is:

  • Calories: 80
  • Carbs: 1 gram
  • Protein: 16 grams
  • Fat: 2 grams
  • Iron: 35% of the daily value (DV)
  • Sodium: 19% of the DV

Protein can affect weight loss in several ways.

First, it can increase your satiety, or the feeling of fullness, which can reduce your appetite and calorie intake.

Second, it can preserve your lean body mass, or the amount of muscle and bone you have, which can prevent your metabolic rate from slowing down.

Third, it can increase your thermogenesis, or the amount of calories you burn to digest and metabolize food, which can boost your energy expenditure.

Iron is an essential mineral that helps transport oxygen throughout your body.

Without enough iron, you may feel tired, weak, and dizzy, which can affect your physical activity and weight loss.

B vitamins are also important for energy production, as they help convert the food you eat into fuel for your cells.

They also support your nervous system, immune system, and red blood cell formation.

Biltong is a dried meat and dried meats are good for weight loss because they are convenient, portable, and shelf-stable.

You can easily store them in your pantry, backpack, or car, and enjoy them as a snack or a meal.

They can also help you meet your protein needs, especially if you have limited access to fresh or cooked meats.

You can eat about 3 ounces (85 grams) of biltong per day safely.

More than that can cause excessive sodium intake, which can raise your blood pressure and increase your risk of heart disease and stroke.

You should also drink plenty of water to stay hydrated and prevent dehydration.

You shouldn’t eat biltong if you have kidney disease, gout, or high uric acid levels, to prevent kidney stones, inflammation, and joint pain.

Because biltong is high in purines, which are compounds that break down into uric acid in your body.

Uric acid can accumulate in your blood and urine, and form crystals that can damage your kidneys and joints.

You can buy fresh biltong in your local market or can order it from online.

Always choose biltong that is made from grass-fed, hormone-free, and antibiotic-free meat.

Because grass-fed meat has more omega-3 fatty acids, antioxidants, and vitamins than grain-fed meat.

Hormones and antibiotics can disrupt your hormonal balance and gut health, which can affect your weight loss.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to achieving and maintaining your weight loss goals.

I always recommend my weight loss clients to include biltong as a part of their diet to improve their protein intake, energy levels, and overall well-being.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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