Hamburger patties on a barbecue.
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Cutting back on refined carbohydrates may help you reduce calories and lose weight, especially when combined with other weight-loss strategies. Refined carbohydrates are those found in white rice, baked goods and white breads, including hamburger buns. While you may save a few hundred calories removing the bun from your hamburger, this step alone is not likely to lead to significant weight loss.
Calories
Losing weight usually occurs when you eat fewer calories than you burn – 1 pound equals 3,500 calories. You do save calories by eliminating the bun on your hamburger, but only about 120 calories. Assuming you ate a burger every day and your daily calorie intake was equal to your daily burn rate, you could lose more than 12 pounds in a year with this strategy. You are better off following a low-calorie plan that involves trimming calories at all meals – not just ones including a burger.
Carbohydrates
Low-carbohydrate diets persist as a popular method of losing weight. These diets typically limit your entire day's worth of carbohydrates to just 50 to 150 grams daily. The Institute of Medicine recommends that a balanced 2,000-calorie diet contain between 225 and 300 grams of carbs daily. Eliminating one standard hamburger bun each day only saves you 21 grams of carbohydrates. You would have to cut back on many other sources of carbohydrates during the day to achieve a true low-carb plan that may have an impact on your weight.
Considerations
The bun on your burger is not the only food that contributes to weight gain. Fries and soda that often accompany your burger are sources of empty calories. You could also save calories and saturated fat by replacing your burger patty with grilled chicken breast or a lean ground turkey patty. Adding physical activity to your day can also help you burn additional calories, accelerating weight loss.
Whole Grains
If your hamburger bun is 100 percent whole wheat, it may actually help your weight-loss goals. Whole grains such as whole-wheat breads provide fiber, which can increase feelings of satiation and prevent bloating from constipation. If you remove a whole-wheat bun from your burger, you may leave your meal unsatisfied and end up eating more calories later.
FAQs
Losing weight usually occurs when you eat fewer calories than you burn – 1 pound equals 3,500 calories. You do save calories by eliminating the bun on your hamburger, but only about 120 calories.
Is it healthier to eat a burger without the bun? ›
A bunless burger cuts way back on calories and carbs. You get to taste all the flavor of the meat and veggies without having the bland bread in the way.
Can you eat burgers and still lose weight? ›
“If you really enjoy burgers, eating them occasionally is perfectly fine as part of a healthy balanced lifestyle, even if you are trying to lose weight, because the impact of one or two burgers over time can be minimized if you are doing other healthy things that counter its effects,” adds Dr.
What happens to your body when you eat a hamburger? ›
While it's true that burgers are high in protein, they aren't exactly a healthy food. “Burgers are high in saturated fat, which can lead to heart disease and high cholesterol levels,” says Long Island-based registered dietitian Kimberly Wiemann, MS, RDN. This is the main reason why burgers are considered unhealthy.
Are beef burger patties good for weight loss? ›
“Most foods are low in alpha lipoic acid. Red meat is where you're going to find most of it,” shares Dr. Pescatore. “A good-quality burger is actually good for your health and can help you lose weight.” If you're cutting carbs, you can even have one every day!
How many calories in a hamburger without bun? ›
Hamburger No Bun (1 small patty (3.5 oz, raw) (yield after cooking)) contains 0g total carbs, 0g net carbs, 8.4g fat, 18.8g protein, and 156 calories.
Can I eat a burger and still be healthy? ›
Hamburgers should always be consumed responsibly as part of an overall balanced diet. Overindulging in burgers can lead to weight gain and other negative health effects, so it's important to practice portion control and opt for lean cuts of beef when possible.
Can I eat ground beef and still lose weight? ›
Losing Weight
To be fair, though, there is some saturated fat and monounsaturated fat in even lean ground beef, whether you're cooking with 80/20, 85/15, or even a lean 90/10. Nevertheless, the high amount of protein that ground beef offers still makes it ideal for your meal plan, even if your goal is to lose weight.
How many times a week should I eat a burger? ›
Klodas said even though it varies from person to person, overall, red meat once a week at most is a good benchmark for most people. And one serving of meat is 3 ounces, according to the American Heart Association.
Is eating four burgers a day bad? ›
If you eat a burger every day, Wiemann says that one of the biggest ways it will impact your health is increasing the risk of cardiovascular disease. “The saturated fat found in red meat [which includes burgers] can lead to increased 'bad cholesterol' and lower levels of 'good cholesterol,'” she explains.
Nevertheless, you should throw away ground beef if it has turned either brown or gray on the outside, as this indicates that it's beginning to rot. Additionally, mold can spoil cooked ground beef, so you should toss your leftovers if you notice any fuzzy blue, grey, or green spots.
What is the healthiest meat to eat? ›
While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood. Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins.
How long does it take for a hamburger to leave your stomach? ›
“Meat will generally leave the stomach in 2-3 hours and be fully digested in 4-6 hours. Our digestive system is well designed to digest meat in order to use its wide range of nutrients, such as iron, zinc and B vitamins.
Is eating a burger without buns healthy? ›
But newer, better research indicates that red meat and saturated fats aren't harmful when combined with a lower carbohydrate diet. So if you're looking to safeguard your heart, fire up the grill and cook that burger — but skip the bun and the pasta salad.”
How to eat a burger and still lose weight? ›
Eat a lean beef burger on a whole grain bun with avocado on top and you've got nothing to worry about. You've created the taste you crave while eating things you can feel great about -- and you will still lose weight!
What is the healthiest burger patty? ›
Look for ground sirloin or ground beef that is at least 90 percent lean. With a 4-ounce cooked 90 percent lean beef burger, you'll take in around 225 calories, 12 grams of fat, 5 grams of saturated fat and 27 grams of protein.
Are buns healthier than bread? ›
Bread can be healthier than buns, but it all depends on the kind of bun and bread being compared. For example, one slice of white bread is healthier than a single sweet bun which can have a high amount of carbohydrates and sugar. On the other hand, one whole wheat bun might be healthier than a slice of white bread.
What is the healthiest part of a burger? ›
The bottom line
The beef they contain is typically the most vilified ingredient, thanks to its cholesterol and saturated fat content. However, the beef patty actually provides the most nutrition. Still, fast-food burgers shouldn't be a regular part of your diet because they're highly processed.
Is burger bun unhealthy? ›
No, the highly processed flour and additives in white buns make it unhealthy. Consuming too much white bread can lead to increased weight. It also increases the risk of heart disease and diabetes. However, consuming limited amounts will have less or no significant adverse effects on a healthy individual.
