Will eating pork ribs make you gain weight during a weight loss period?
Nov 07, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Whether eating pork ribs will lead to weight gain during a weight-loss period depends on the cut of the rib, portion size, and cooking method. Choosing lean cuts, controlling portion size, and using light cooking methods generally won't cause weight gain; however, selecting fatty ribs, overeating, or using deep-frying or rich braising methods may lead to weight gain. When consuming pork ribs during weight loss, it's recommended to opt for lean cuts, remove visible fat, and cook using methods such as clear stewing or roasting.
Generally speaking, whether eating pork ribs will lead to weight gain during a weight loss period depends on the cut of the rib, portion size, and cooking method. Choosing lean ribs, controlling portion size, and using light cooking methods typically won't cause weight gain; however, selecting fatty ribs, overeating, or using deep-frying and braising methods may lead to weight gain.
If lean ribs are chosen—cuts that are lower in fat and rich in high-quality protein—they can provide a strong feeling of fullness. When prepared using light methods such as steaming, boiling, or clear stewing, with portion sizes limited to 100–150 grams per serving and paired with plenty of vegetables, they can supply essential nutrients without exceeding daily calorie limits, thus not interfering with weight loss progress.
Conversely, choosing fatty ribs or using cooking methods like deep-frying or red-braising significantly increases fat and calorie intake. Overconsumption leads to excess calories being stored as body fat, resulting in weight gain and hindering weight loss efforts. Additionally, excessive oiliness may cause discomforts such as bloating and indigestion.
When consuming pork ribs during weight loss, it is recommended to prioritize lean cuts, remove visible fat, and use light cooking methods such as stewing or baking. Pair them with whole grains and vegetables, while carefully managing total daily calorie intake. Combining this with moderate physical activity can satisfy taste preferences, support weight loss goals, and promote overall health.
