Lean Meat vs Fatty Meat: Getting This Right Boosted My Health

For decades, we’ve been told that lean meat is the “healthy” choice while fatty meat should be avoided like an ex you regret dating. But let’s take a step back and think about this for a second.

Why does animal fat taste so good if it is truly bad for us? Why does it keep us feeling full and satisfied? And why did our ancestors—who didn’t have nutrition labels or government guidelines—prize the fatty parts of animals over the lean ones?

It doesn’t add up.

Somewhere along the way, natural animal fats became the villain, and we were told to replace them with processed seed oils and low-fat alternatives.

But has this truly made us healthier? Spoiler alert: It hasn’t.

So, before you reach for that dry, flavorless chicken breast thinking you’re doing yourself a favor, let’s take a closer look at lean meat vs fatty meat.

Is fat really the problem, or have we been misled?

TL;DR

🥩 Lean meats are lower in fat content but are not necessarily the healthiest choice.
🍖 Fatty meats contain essential fat-soluble vitamins, provide superior flavor, and keep you full longer.
📉 The fear of saturated fat and cholesterol is based on outdated research; processed/junk foods and sugar are the real culprits behind heart disease.
🥓 The ultimate human diet prioritizes fatty cuts over lean, providing optimal nutrients and health benefits.

What Is Lean Meat and What Is Fatty Meat?

The terms “lean meat” and “fatty meat” get thrown around a lot, but what do they actually mean? And more importantly, should you care?

Lean Meats: The Modern Favorite

Lean meats are those with a lower fat content, usually less than 10% fat by weight. These are the cuts often recommended by dietary guidelines for those looking to reduce saturated fat intake or follow a so-called “balanced diet.”

Examples of lean meats include:

🍖 Lean Beef – Cuts like top sirloin, round steak, and eye of round.
🍗 Skinless Poultry – Chicken breasts, turkey, and other lower-fat poultry options.
🐟 Fish – Many fish, such as cod and tilapia, are naturally extra lean.

The reasoning behind the push for lean meats is based on the belief that reducing fat content—particularly saturated fat—is better for heart health and calorie control.

But does this actually hold up to scrutiny? We’ll get into that soon.

Fatty Meats: The Old-School Powerhouse

Fatty meats have a higher fat content, often between 20% and 40%, depending on the cuts of beef or other meats. These are the meats our ancestors hunted, cooked over fires, and enthusiastically ate.

Common examples of fatty meats include:

🥩 Ribeye Steak – A high-fat cut of red meat with rich marbling.
🥓 Pork Belly – The ultimate fatty cut, prized in many traditional diets.
🍗 Chicken Thighs (with Skin) – More flavor, more juiciness, and more nutrients than the leaner breast.
🍔 Ground Beef (Higher Fat Blends) – 80/20 or 70/30 ground beef offers superior flavor and satiety.

These meats have visible fat and abundant fatty cuts, which provide their rich, satisfying flavor.

However, despite their superior taste and nutrient density, fatty meats have been unfairly demonized as a risk to heart disease and cholesterol levels.

But here’s the real question: If fatty meats were so bad, why did humans thrive on them for millennia?

And why do modern hunter-gatherer tribes—who eat plenty of animal fat—show virtually no signs of obesity, diabetes, or coronary heart disease?

Let’s dig deeper into the truth about fat and whether we should still be fearing it.

The Truth About Fat: Friend, Not Foe

For years, fat has been treated like the villain of nutrition, blamed for everything from heart disease to clogged arteries. We’ve been told to eat extra lean cuts, trim off any visible fat, and replace butter with vegetable & seed oil.

But let’s ask a simple question: If fat is so bad, why does the human body naturally crave it?

Why do traditional cultures that consume fatty meats maintain excellent health markers, while modern populations eating low-fat, highly processed diets suffer from chronic diseases?

Maybe, just maybe, fat isn’t the enemy.

Would Our Ancestors Have Avoided Fat?

Imagine early cavemen taking down a large animal after a long hunt. Do you think they carefully sliced away the fat and only ate the lean meat?

Not a chance. Fat was prized. It was energy-dense, provided essential nutrients, and kept them going in times when food was scarce.

✅ Fat = Survival – Our ancestors didn’t have the luxury of “choosing lean meat.” They ate the animal’s most nourishing parts, including organs, bone marrow, and fat.

✅ Fat Makes Food Taste Good – Ever wonder why a ribeye steak is infinitely more satisfying than a chicken breast? Fat enhances flavor and texture, making food not only more enjoyable but also more filling.

✅ Fat Keeps You Full – Unlike lean protein, fat slows digestion and keeps hunger at bay. That’s why people eating low-fat diets often find themselves constantly snacking.

Our bodies are designed to run efficiently on animal fat, not the processed, lab-made oils that modern dietary advice promotes.

Fat-Soluble Vitamins: You Need Fat to Absorb Key Nutrients

If you’ve ever been told to choose lean meats for their protein while reducing fat, here’s something to consider: Certain vitamins (A, D, E, and K) are fat-soluble, meaning they require fat for proper absorption.

➡️ No Fat = Poor Nutrient Absorption – You’re missing out on key nutrients if you eat lean beef or skinless poultry without a fat source.

➡️ Fatty Meat Provides the Full Package – Cuts of beef with marbling, chicken thighs, and pork belly naturally contain the fat-soluble vitamins needed for optimal health.

In short, If you’re avoiding fatty cuts, you’re likely shortchanging your body on vital nutrients.

Saturated Fat: Scapegoat or Essential Fuel?

The American Heart Association has long warned against saturated fat, linking it to coronary heart disease. But does the science really support this claim?

➡️ New Research Challenges the Old Narrative – Recent studies show that saturated fat intake is not the direct cause of heart disease as once believed.

➡️ Healthy Traditional Diets Contain Plenty of Saturated Fat – Many of the world’s longest-living populations regularly consume red meat, full-fat dairy, and fatty cuts – heard of the French paradox?

So why the push to demonize animal fat?

Simple: The food industry profits from low-fat, processed alternatives. Instead of natural fats, we’ve been sold processed meats, fake oils, and “heart-healthy” cereals.

But these foods haven’t made us healthier—they’ve made us sicker.

Is Saturated Fat Really a Problem?

The moment you start defending fatty meats, someone is bound to throw the cholesterol argument at you. “But won’t all that fat clog your arteries?” they’ll say.

The short answer? No.

The Cholesterol Myth

For decades, we’ve been told to keep dietary cholesterol low, as if eating steak or eggs will instantly block our arteries like grease in a drainpipe. But here’s what most people don’t know:

🥚 Cholesterol is essential – Your body uses cholesterol to make hormones, repair cells, and support brain function.

🥩 Food Cholesterol Doesn’t Equal Blood Cholesterol – Eating high-cholesterol foods like red meat or eggs doesn’t necessarily raise your blood cholesterol levels in a harmful way.

🩺 Saturated Fat and Cholesterol Are Not the Cause of Heart Disease – Recent research has found that inflammation, processed foods, and excessive sugar intake are far bigger culprits than natural animal fat.

So next time someone tells you to avoid fatty meat to “protect your heart,” remind them that the rise in heart disease coincided with the era of low-fat diets—not traditional meat consumption.

Why Fatty Meat Keeps You Fuller for Longer

One of the biggest problems with lean meats is that they just don’t keep you satisfied.

You eat a skinless chicken breast, feel great for about an hour, and then suddenly, you’re prowling the kitchen, looking for a snack. Sound familiar?

Fat Is Nature’s Appetite Regulator

Fat is the most calorie-dense macronutrient, providing more than double the energy of protein or carbohydrates. But unlike empty-calorie junk food, fat naturally signals to your body that you’ve had enough.

🍽️ Fat slows digestion – It takes longer to break down, keeping you fuller for longer.

🧠 Fat regulates hunger hormones – When you eat fatty cuts of meat, your body produces leptin, the hormone that tells your brain, “Hey, we’re good. No need to snack.”

🍗 Lean meats leave you hungry. Meals that are too low in fat often lead to cravings for carbohydrates and unnecessary snacking.

This is why people who switch to a high-fat diet often report effortless weight loss—they feel naturally satisfied and don’t need to count calories or constantly fight hunger.

Why Do Bodybuilders Eat Lean Meat?

Some people argue that bodybuilders and athletes eat leaner cuts to stay shredded. While that’s true, let’s not forget:

🍽️ They eat huge amounts of food to meet their high-protein diet needs.
🧈 They often add extra fat sources like butter, oils, or nuts.
🏋️‍♂️ Their goal isn’t necessarily health—it’s aesthetics.

For everyday people looking for sustainable energy and better health, the fatty cuts our ancestors thrived on are a much better choice.

The Issue With the “Balanced Diet” Approach

This one really gets me wound up. We’ve all heard it: “Just eat everything in moderation.” Sounds nice, right?

The problem is that this advice is completely made up.

The Modern “Balanced Diet” Is a Man-Made Concept

Think about it. Our ancestors didn’t sit around carefully measuring their protein, carbohydrates, and fat content to create the perfect “balance.” They ate what was available. That usually meant:

✅ Meat (with plenty of fat!)
✅ Organs (rich in vitamins and minerals)
✅ Some seasonal fruits and plants, when available

There were no processed meats, no lab-made oils, and certainly no food pyramids telling them to eat grains with every meal.

The idea of a balanced diet exists only because the modern world is flooded with too many food choices, most of which humans were never meant to eat.

A Natural Diet vs. a “Balanced Diet”

Instead of obsessing over an artificial concept of “balance,” we should focus on what is natural to human nutrition:

✅ Fatty and lean meats (but don’t fear the fatty ones)
✅ Animal-based foods rich in nutrients
✅ Avoiding modern processed junk

The healthiest populations in history didn’t worry about calories, macronutrients, or government-issued dietary guidelines—they ate real food and thrived.

So the next time someone tells you to “balance” your diet with grains and seed oils, ask yourself: Would my ancestors have eaten this?

Mother Nature knows her stuff, and we should trust her more than these clever humans conducting trials and studies.

Eat as our ancestors would have—that’s how Mother Nature intended. This diet provides the perfect balance of nutrients for health.

Should You Choose Lean Meat or Fatty Meat?

You probably already know my answer if you’ve made it this far. But let’s break it down logically.

The Case for Fatty Meat

There’s a reason why fatty cuts like ribeye steak, pork belly, and chicken thighs are more flavorful and satisfying—they are simply better for you.

🔋 Supports hormone production—Fat is crucial for your body’s production of testosterone, which is crucial for energy, muscle growth, and overall health.

🥩 More nutrient-dense – Fatty meats contain fat-soluble vitamins, heme iron, and essential cholesterol supporting brain function.

🍽️ Naturally filling – No need for constant snacking or feeling deprived.

What About Lean Meat?

Let’s be clear—lean meat is not unhealthy or something you should avoid. It’s still real food and far better than eating processed junk. If your choices are between lean beef and a processed soy burger, go for the lean beef every time.

However, you’re missing the point if you choose lean meats because they’re healthier than fatty cuts. The modern world has promoted the idea that fat is bad and leaner cuts are superior, but this isn’t supported by how humans evolved to eat.

The ultimate human diet—or what some call an animal-based diet—is built around fatty meats, with whole foods included in their natural state.

This approach provides the best chance of optimal health by delivering all the necessary nutrients, protein, and fat-soluble vitamins without the need for artificial fortification or supplementation.

Conclusion: It’s Time to Rethink Fat

So, lean meat vs fatty meat… which one wins? Well…

I would much rather you contemplate lean or fatty meats than white or brown bread. Whether lean or fatty, meat is still packed full of goodness that other so-called foods, such as bread, lack.

However, if you’re trying to reduce your animal fat intake, I suggest you reconsider.

I think fat has been blamed for problems that other things have caused. Foods that should be in your sights to avoid: vegetable & seed oils, refined sugars, grains, processed & junk food, and maybe some vegetables.

In a world with so much information contradicting each other, it’s easy to feel overwhelmed and confused.

So, when it comes to diet, how does the average person clear the fog to understand what they should be eating?

It’s really simple: Imagine yourself a hunter-gatherer with your loincloth on and a spear in your hand. What food would have been available? That’s what you should be eating – time to go caveman style.

In summary:

🥩 Animal fat is not the enemy—it’s essential for optimal health.
😋 A diet low in fat is a diet high in cravings, low in nutrients, and lacking satisfaction.
❤️ Instead of fearing fat, embrace it—your body will thank you.

And that’s it… have a nutritious day!

FAQs

Is lean meat better than fatty meat?

Lean meat is often recommended for a healthy diet, but fatty meat provides essential fat-soluble vitamins, saturated fat, and superior flavor. Choosing leaner cuts over fatty cuts for health is misguided.

What is considered a fatty meat?

Fatty meats contain higher fat content, often with visible fat or marbling. Examples include ribeye steak, pork belly, chicken thighs (with skin), and higher-fat ground beef like 80/20 or 70/30 blends.

What is the difference between lean and fat beef?

Lean beef has less fat and often includes extra lean cuts like top round or sirloin. Fatty cuts like ribeye have more marbling, providing richer flavor and greater nutrient density.

What is considered a lean meat?

Lean meats contain lower fat content, usually under 10% fat. Examples include skinless poultry, lean beef cuts (sirloin, top round), fish, and some cuts of meat like pork tenderloin.