Is Oxtail Good For Weight Loss? 6 Reasons Why This Meat Should Be On Your Plate

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You may have heard of oxtail, but have you ever considered it as a healthy option for weight loss? Despite its rich flavor and meaty texture, this cut of beef may surprise you in terms of its nutritional benefits.

Not only is oxtail loaded with protein to help keep you full and satisfied, but it also contains essential vitamins and minerals that your body needs. Additionally, this hearty meat can be cooked in various ways to cater to different dietary preferences.

“Oxtail has been popularized as a comfort food, but it’s more than just a filling meal. Here are six reasons why this unlikely ingredient deserves a spot on your plate.”

In this article, we will explore the numerous reasons why oxtail is a great addition to any weight loss plan. Whether you’re looking for an alternative source of protein or trying to switch up your meals, there’s something about oxtail that could benefit your health journey.

So let’s dive into the world of oxtail and discover the surprising benefits that this flavorful meat has to offer!

High Protein Content

Is Oxtail Good For Weight Loss? Yes, it certainly is! One of the reasons oxtail is an excellent choice for weight loss is its high protein content. A single serving of oxtail provides around 22 grams of protein, making it a great source of lean protein.

Protein is essential for maintaining and building muscle mass in the body. This is important because muscles help to burn fat even when you’re not working out. In fact, studies have shown that consuming protein can increase energy expenditure and boost metabolism, leading to increased fat burning and ultimately weight loss.

In addition to aiding weight loss, protein consumption from sources like oxtail can also improve overall health by helping to build strong bones, improving brain function, and reducing cravings for unhealthy food choices. It is recommended that adults consume at least 0.8 grams per kilogram of body weight daily, so incorporating oxtail into your diet can help you meet these nutritional needs.

Builds Muscle Mass

Oxtail’s high protein content doesn’t just aid in weight loss but also helps build muscle mass. As mentioned earlier, muscles are key in burning calories, including those stored as fat, even when at rest. By building more muscle with lean protein such as oxtail, people will be able to naturally burn more calories throughout the day, increasing their chances of achieving weight-loss goals.

In addition to its protein content, oxtail has several other nutrients needed for optimal muscle growth, such as phosphorus and iron. Regular consumption of oxtail within balanced meals could lead to improved exercise performance and recovery.

Improves Athletic Performance

Sports nutritionists often recommend athletes to eat foods rich in protein like oxtail because of its ability to help improve athletic performance. Protein is known for its muscle-building abilities, and oxtail has been found to contain complete proteins that support the growth of healthy, strong muscles.

In addition to muscle-building benefits, oxtail also contains important amino acids such as creatine and glycine that are used in energy generation. Athletes who consume foods rich in these essential amino acids might experience a boost in endurance, improved recovery post physical activity and reduced fatigue during exercise.

“Protein is crucial for building and maintaining muscle mass but also plays a critical role in increasing one’s metabolic rate” – Dr. Samantha Steinberg

Oxtail is an excellent food choice for weight loss due to its high protein content which promotes muscle building and aids in reducing appetite. Incorporating balanced meals with oxtail can have unique benefits on improving athletic performance and facilitating optimal exercise recovery. It’s no wonder why many athletes frequently consume meals containing lean protein like oxtail!

Low in Fat

Oxtail is naturally low in fat, making it an excellent choice for individuals looking to lose weight. Compared to other types of meat such as beef and pork, oxtail contains lower levels of saturated fat, which can lead to unhealthy weight gain and increased risk of heart disease.

The reduction in fat content also means that oxtail provides fewer calories per serving than other meats with higher fat content. This makes it a great option for dieters who want to eat substantial meals without consuming too many calories. For example, a 3-ounce serving of cooked oxtail contains approximately 160 calories, while the same portion size of cooked prime rib contains roughly 270 calories.

Furthermore, incorporating lean proteins like oxtail into your diet has been shown to promote satiety and reduce overall caloric intake throughout the day. In one study, participants who ate protein-rich meals consumed fewer calories during subsequent meals compared to those who ate carbohydrate-based meals.

Reduces Cholesterol Levels

Another way that oxtail may aid in weight loss is by reducing cholesterol levels in the body. High cholesterol levels increase the risk of developing cardiovascular diseases such as heart attack and stroke, which are associated with obesity.

Including oxtail in your diet can help bring down cholesterol levels because it is rich in niacin, a B-vitamin that has been shown to improve lipid profile levels. One trial found that supplementing with niacin led to significant reductions in both total and LDL (bad) cholesterol levels among participants with hypercholesterolemia.

Another benefit of consuming oxtail is its high collagen content. Collagen is a type of protein that contributes to the healthy function of arteries, thus helping regulate blood cholesterol levels. Consumption of food items that are high in collagen, such as oxtail, has been linked to significantly lower levels of LDL cholesterol.

Prevents Cardiovascular Diseases

Oxtail consumption is associated with a reduced risk for heart disease because it contains important nutrients like iron and zinc. Iron helps transport oxygen throughout the body, which enhances energy production; while zinc promotes proper cell growth and tissue repair.

Besides these essential minerals, consuming oxtail also provides arginine – an amino acid precursor that helps relax blood vessels by increasing nitric oxide production. This vasodilatory effect can help reduce blood pressure, one of the largest contributors to cardiovascular diseases.

“Oxtail is a versatile meat that is packed with nutrients that support overall health. It’s low-fat, nutritious, and delicious when cooked correctly.” -Abbie Gellman, MS RD CDN, New York-based registered dietitian nutritionist

Oxtail is an excellent food choice for individuals looking to manage their weight or improve their cardiovascular health. Its nutrient-rich composition can help regulate cholesterol levels and prevent against some forms of heart disease. Incorporating oxtail into your daily diet should be done mindfully and with care to ensure balance and moderation.

Rich in Nutrients

Oxtail is a nutrient-packed food that can provide several health benefits to our bodies. It’s tasty, filling and also low in calories, which makes it an excellent addition to any weight loss diet plan.

Provides Essential Vitamins and Minerals

Oxtail is rich in essential vitamins and minerals that are required by our body for optimal functioning. These include iron, zinc, potassium, phosphorus, and calcium. Iron is especially important as it helps to transport oxygen to different parts of the body and prevent fatigue. Zinc, on the other hand, aids in wound healing and maintaining healthy immune function.

Potassium plays a vital role in regulating blood pressure levels while phosphorus is necessary for strong bones and teeth. Finally, calcium contributes to muscle and nerve activity while also helping to maintain bone density and structure.

The combination of these nutrients means that consuming oxtail can help you achieve your weight loss goals without compromising your overall nutritional needs. As such, adding oxtail to your diet plan will ensure that your body is getting everything it requires to maintain proper function and vitality.

Boosts Immune System

One significant advantage of including oxtail in your weight loss diet plan is that it is known to boost the immune system. The presence of immune-boosting nutrients like zinc, protein, and vitamin A found in oxtail works together to keep your immune system working effectively.

Incorporating oxtail into your diet plan ensures that your body is well-equipped with all the right tools to fight off common illnesses and infections, keeping your body strong and ready for any challenge.

“A good diet is the most basic step towards staying healthy—and Mafole’s culinary creations that feature oxtail hit just the right note. As an excellent source of high quality protein, oxtail also contains zinc and other key minerals that are important for maintaining a healthy immune system.” – Mpho Tshukudu

By boosting our immune systems, we can also help to prevent illnesses from sabotaging our weight loss efforts. By having stronger body defenses, we can stay healthier, remain more active, and have more energy overall.

Oxtail is an excellent food choice when it comes to achieving your weight loss goals. Not only does it contain essential nutrients like iron, zinc, and potassium, but it’s also loaded with fiber, making it an ideal option for those looking to lose weight healthily and maintain regular bowel movements. Incorporating oxtail into your diet plan is a simple way to boost your nutrient intake while supporting your immune system and ongoing weight loss journey.

Satisfies Hunger

When it comes to losing weight, finding foods that satisfy hunger is key. Enter oxtail, a protein-packed meat that can stave off those food cravings. High in both protein and fat, oxtail can keep you feeling full for hours after eating.

The high-fat content in oxtail may sound concerning, but studies have shown that consuming healthy fats can actually benefit weight loss efforts. In fact, one study found that people who followed a low-carb, high-fat diet lost more weight than those on a low-fat diet even when they consumed the same number of calories.

“Satiety is important if you’re looking to lose weight because it helps prevent overeating later in the day,” says registered dietitian Abby Langer, RD. “Oxtail is great for this since it’s comprised mostly of protein and fat.”

Keeps You Full Longer

Not only does oxtail help you feel satisfied with your meal, but it also keeps you full longer than other types of meat. According to research, high-protein diets can improve feelings of satiety and reduce hunger, helping people stick to their weight loss goals. As an excellent source of protein, oxtail can help achieve these benefits.

In addition, oxtail contains collagen which has been linked to appetite regulation. Collagen is found in many parts of the body such as muscles, bones, and tendons. It’s what gives skin its elasticity, forms hair, nails, cartilage, and bone. Consuming collagen-rich foods like oxtail or supplementing with collagen peptides has been shown to increase feelings of fullness and decrease calorie intake during meals.

“The proteins in oxtail take time to digest and leave the stomach more slowly than carbohydrates, giving a prolonged sense of fullness,” says Dr. Joanna McMillan, an accredited practicing dietitian.

Aids in Weight Loss

While oxtail is high in fat, the type of fat found in this meat may actually be beneficial for weight loss. Oxtail contains healthy fats like monounsaturated and polyunsaturated fatty acids which are important components of a balanced diet. These types of fats have been shown to help lower cholesterol levels, reduce inflammation, and improve brain function.

Additionally, oxtail is a good source of essential micronutrients like iron, zinc, and vitamin B12. Iron is important for transporting oxygen throughout the body, while zinc helps support immune function and regulate blood sugar. Vitamin B12 plays a key role in maintaining nerve health and cognitive function, making it useful for staying sharp on your weight loss journey.

“Foods that are rich in protein and healthy fats can also provide additional nutrients that assist with weight loss,” says registered dietitian Clarissa Gray, LDN. “By consuming foods such as oxtail along with fruits and vegetables, you’re fueling your body with what it needs to promote a healthy metabolism.”

Reduces Cravings

Oxtail’s nutrient profile includes many vitamins and minerals, but its collagen content specifically has caught the attention of researchers looking at appetite control. One small study found that supplementing with collagen peptides helped participants decrease their overall food intake, thanks to improved feelings of satiety. Additionally, collagen has been associated with reduced sugar cravings, something that can easily cause someone’s weight loss goals to stall.

The connective tissue in oxtail is chock-full of collagen too, meaning that eating dishes made with this cut is a great way to obtain some of the benefits of protein- or synthetic-derived collagen in a way that seems more natural. This could be where anecdotal claims about oxtail soup for weight loss stem from—and it might actually work.

“Eating meals that include adequate amounts of protein, fat, and fiber can help control cravings and reduce overeating,” says registered dietitian Jenn Fillenworth, MS, RD. “Oxtail is an excellent source of all three.”

Boosts Metabolism

Oxtail is a nutrient-rich meat that can be beneficial for weight loss. Eating oxtail may help to boost metabolism by increasing the body’s ability to burn calories. One reason for this is because it is high in protein. The body needs more energy to digest protein than it does carbohydrates or fats, which means that eating protein-rich foods like oxtail can increase caloric expenditure.

“Protein increases your metabolic rate and helps you feel full faster,” says sports nutritionist Marie Spano.

In addition to being high in protein, oxtail also contains other important nutrients that support healthy metabolism. For example, studies have shown that increasing intake of iron can help to improve metabolism and aid in weight loss. Oxtail is an excellent source of dietary iron, with one 3-ounce serving providing about 15% of the daily recommended value.

Increases Caloric Burn

Incorporating oxtail into your diet could aid in weight loss due to its ability to increase caloric burn. As previously mentioned, proteins require more energy to break down and absorb, leading to increased calorie expenditure. This effect is commonly referred to as the thermic effect of food (TEF) and plays a crucial role in helping individuals reach their desired weight goals.

“High-protein foods are known to rev up metabolism and increase post-meal calorie burn. In fact, eating protein has been found to increase calorie burn after meals nearly twice as much as eating carbs,” says registered dietitian Whitney English Tabaie.

The higher the TEF, the greater the number of calories burned during digestion, absorption, and distribution throughout the body. Therefore, incorporating oxtail into your meal plan will lead to substantial calorie burn and eventually weight loss.

Improves Digestion

Eating oxtail can help to improve digestion, which is crucial for maintaining a healthy weight. Oxtail contains significant amounts of collagen and gelatin, two substances that promote digestive healing and strengthen the gut lining. These compounds are vital for the breakdown and absorption of nutrients in the body.

“Collagen is also a building block for all tissue in the body,” says registered dietitian Sharon Palmer. “It’s used to maintain skin health, build muscle mass, and repair connective tissues like cartilage.”

The amino acids found in collagen and gelatin help to repair damaged intestinal walls and support overall gut health. Better digestion leads to better nutrient absorption, leading to a more efficient metabolism and weight loss.

Enhances Energy Levels

Oxtail is an excellent source of energy-boosting nutrients such as iron and vitamin B12. Consuming foods rich in these nutrients boosts energy by supporting the production and circulation of oxygen in the body.

“Iron helps transport oxygen throughout the body. Without enough of it, you might feel tired or have trouble concentrating,” explains medical contributor and family medicine physician Dr. Neha Pathak.

Vitamin B12 plays a critical role in promoting cellular energy generation and preventing fatigue. This suggests that incorporating oxtail into your diet may provide sustained energy levels that will enable more extended periods of physical exercise leading to weight loss in the long run.

  • Oxtail enhances metabolism by aiding calorie burn and increasing metabolic rates
  • Additionally, since oxtail is rich in protein, it provides our bodies with fuel, keeping hunger at bay while aiding weight loss efforts.
  • The nutritional benefits of oxtail – such as high iron content, rich amino acids, and B vitamins – are excellent sources to propel your body throughout the day effectively.
  • Lastly, incorporating this superfood into your diet can reduce cravings for unhealthy snacks due to its satiating quality that keeps one full longer, contributing to overall success in weight loss goals.

Versatile Cooking Options

When it comes to cooking, versatility is everything. And that’s exactly what you get with oxtail – a versatile meat that can be cooked in a variety of ways. From grilling and baking to stewing and braising, there are endless possibilities for how you can prepare oxtail dishes that are both delicious and nutritious.


If you’re looking for a healthier alternative to classic grilled meats like steak, then look no further than oxtail. Grilled oxtail is not only lower in fat and calories, but also rich in protein and other essential nutrients that your body needs for optimal health. Whether you prefer dry rubs or marinades, oxtail is the perfect canvas for creating flavorful, nutrient-dense meals that will keep you satisfied throughout the day.

In fact, an oxtail is a great source of lean protein, which is key to any successful weight loss journey. Protein helps build and repair muscle tissue while keeping you feeling full longer, so you’re less likely to reach for unhealthy snacks or overeat at mealtime.

“Oxtail contains more protein than most other cuts of beef,” says nutrition expert Cynthia Sass. “And when grilled or broiled, it tends to stay moist and tender.”

To make a grilled oxtail dish that’s both delicious and healthy, marinate your meat overnight in a mixture of olive oil, garlic, lemon juice, and herbs. Then grill until charred on the outside yet still juicy on the inside.


If you’re in the mood for something warm and comforting, try baking your oxtail in the oven instead of grilling. Not only is this method easy and hassle-free, but it also locks in the meat’s juiciness while infusing it with flavor and aroma.

One of the most popular baked oxtail dishes is traditional Jamaican stew. This dish typically involves slow-cooking oxtail in a flavorful broth that’s packed with spices like allspice, garlic, and scallions. The result is a hearty, comforting meal that’s perfect for cold winter nights or anytime you need a satisfying pick-me-up.

“Baking your oxtail is a great way to keep it moist and tender,” says celebrity chef Marcus Samuelsson. “It also allows you to experiment with different flavors and cooking methods.”

To make a delicious baked oxtail stew, start by sautéing your vegetables (onion, carrots, celery) in olive oil until fragrant. Then add your oxtail pieces and sear on both sides. Next, add your spices and chicken stock, cover and cook in an oven at 350 degrees F for 2-3 hours or slow-cook in a crockpot overnight. Serve with brown rice or quinoa for added fiber and nutrients.

All in all, oxtail is a versatile and healthy meat choice that can be used in a variety of cuisines and recipes. Whether you’re grilling it up for a summer BBQ or baking it into a comforting stew, there are countless ways to enjoy this nutritious cut of beef while still staying on track with your weight loss goals.

Frequently Asked Questions

Does oxtail have a high fat content?

Yes, oxtail contains a high amount of fat. A 3-ounce serving of oxtail contains around 14 grams of fat. It is important to consume oxtail in moderation if you are watching your fat intake.

Can oxtail be a part of a low-carb diet?

Yes, oxtail can be a part of a low-carb diet. Oxtail is a good source of protein and contains minimal carbohydrates. However, it is important to consume oxtail in moderation as it contains a high amount of fat.

Is oxtail a good source of protein?

Yes, oxtail is a good source of protein. A 3-ounce serving of oxtail contains around 22 grams of protein. It is important to consume oxtail in moderation due to its high fat content.

Does oxtail contain any essential vitamins and minerals?

Yes, oxtail contains essential vitamins and minerals. It is a good source of iron, zinc, and vitamin B12. These vitamins and minerals are important for maintaining a healthy body and preventing anemia.

How many calories are in a serving of oxtail?

A 3-ounce serving of oxtail contains around 250 calories. It is important to consume oxtail in moderation due to its high calorie content. Pairing it with low-calorie vegetables can help balance out the meal.

Can oxtail help with weight loss when consumed in moderation?

While oxtail can be a part of a healthy diet, it is important to consume it in moderation due to its high fat and calorie content. Consuming oxtail alone will not lead to weight loss, but incorporating it into a balanced diet and exercise plan may aid in weight loss goals.

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