Is Carpaccio Safe To Eat? (Is Carpaccio Healthy?) 

Carpaccio is one of the most popular dishes you can find in Italian cuisine. However, nowadays Carpaccio is also available in many upscale American restaurants. If you are a fan of Carpaccio but aren’t sure if this dish is healthy or even safe to eat, this article is right for you. Find out what Carpaccio is and see whether, or not you can lose weight and stay in shape, eating this popular Italian dish.

Carpaccio is thinly sliced beef that is served as an appetizer. It originated in 1950 in Venice, Italy, and has become a popular dish within Europe and the states. 

Although Carpaccio is often described as delicious, is it actually healthy and safe to eat??

Carpaccio should be eaten with caution, as it is raw meat. Therefore, we recommend consuming Carpaccio in moderation. However, it does have some health benefits and is high in protein. 

Here are five steps that explain what Carpaccio is, the calorie amount in one serving of Carpaccio, as well as how to stay fit and healthy while eating this classic Italian dish. 

1. Understand What Carpaccio is

2. Understand the Risks involved Consuming Raw Meat

3. Understand How Many Calories Are in One Serving of Carpaccio

4. Understand How Many Calories You Need to Consume in a Day

5. Make Sure To Consistently Workout & Build Muscle

Now that we know our five steps, let’s get into the details that will help you stay in shape while enjoying some Carpaccio.

Tip 1 - Understand What Carpaccio is

Carpaccio is somewhat similar to Steak Tartare but Carpaccio is made from beef tenderloin or sirloin and cut into paper-thin slices, whereas Steak Tartare is minced beef. 

Traditionally, Carpaccio is served with capers, a little bit of a vinaigrette made from mustard, lemon juice, pepper, salt, and parmesan, and sprinkled with either white truffle or parmesan. It can also be served with raw onions, on a bed of arugula, radicchio, watercress, endive, or rocket.

To make Carpaccio at home, it’s best to get the beef directly from the butcher, to let him know you’d like to make Carpaccio because it is important that the meat is fresh.

The next step is removing all the fat. Although Carpaccio is mostly consumed fully raw, some chefs like to at least sear the sides before the meat is seasoned. 

The meat is seasoned with salt, pepper, freshly chopped parsley, and a little bit of balsamic vinegar. It is then wrapped in plastic and cooled for at least 8 hours. After that, the meat is ready to be sliced. It is recommended to either use a very sharp knife, or an electric knife to get the cuts paper-thin. 

It is served cold and should be consumed immediately, as it is raw. Carpaccio is then served on a bed of leafy greens, as mentioned above, with capers, raw onions, lemon juice, white truffle, or parmesan cheese. Arugula or radicchio would be the best choice, as the peppery taste of the greens compliments the flavor of the raw beef.

Aside from being high in protein, raw meat - such as Carpaccio - is often considered healthier as it doesn’t contain any carcinogenic HCAs (heterocyclic amines), which are found in processed, cooked, especially grilled meats, as it is created by high heat or open flames.

Raw beef is also high in Vitamin B, which is essential for all the cells in your body to work properly, as well as help the body convert food into energy, known as “metabolism.” It also contributes to healthy nails, skin, and hair. It is also said, that raw beef is beneficial for reproductive and hormonal health. 

In comparison to cooked meats, raw beef - such as Carpaccio - is actually easier on the digestive system, which is good for people who suffer from digestive issues. 

Now that we know what Carpaccio is, let’s take a look at the possible risks of consuming Carpaccio.

Tip 2 - Understand the Risks involved Consuming Uncooked Meat

Usually, Carpaccio is available in upscale restaurants with a knowledgeable chef and kitchen staff and is usually safe to eat. 

However, according to the Academy of Nutrition and Dietetics, raw beef should never be considered safe to eat due to harmful bacteria that can sit on the surface of the meat and potentially spread throughout the dish, which can cause foodborne illness and only be killed by cooking beef to 160 degrees F. 

Similar to Sushi or Steak Tartare, it is recommended to consume raw fish and meat with precautions such as at places specialized in serving raw meat and fish, and should only be consumed by individuals who are not pregnant or suffer from an auto-immune disease. Elderly and children are also at risk. 

With that said, make sure you research the place you would like to eat Carpaccio at and see if this place violated any regulations by the health department or if people reported any incidents of food-borne illness. If you are unsure about food safety you can check more detailed info here. 

You will have more control over the preparation of Carpaccio if you decide to make it at home, however, in this case, make sure you have a trusted butcher. Keep in mind, however, that regardless of where the meat comes from, it is a risk to take, since you are consuming raw meat.

Now that we know the possible risks of consuming Carpaccio, let’s take a look at the nutrition facts of one serving of Carpaccio.

Tip 3 - Understand How Many Calories Are in One Serving of Carpaccio

Eating healthy in general means eating a balanced diet that controls the three macronutrients; carbs, protein, and fat.

So whether you live a sedentary lifestyle or an active lifestyle, it’s important to understand how many calories you need to consume daily. As weight loss is really the concept of calories in vs. calories out.  

Let’s take a look at the nutrition facts. As you can see, one serving (78 grams) of Carpaccio has 180 calories with a macronutrient ratio of 2 grams of carbs, 13 grams of protein, and 13 grams of fat.  

Macronutrients are the measures of foods that we need to consume and the three macronutrients are carbohydrates, protein, and fats. 

It’s very typical to eat carbs and fats while neglecting protein so this is something that you definitely need to watch out for in your everyday lives.  

Carpaccio is relatively low in calories and carbs - which can still easily be incorporated into your daily calorie intake - and is a great source of proteins and fats.

However, a good rule of thumb for dieting is keeping a nice balance of macronutrients. A great ratio is sticking to 30% carbs, 40% protein, and 30% fats. 

The great part about Carpaccio is that the protein amount in one serving is 13 grams, which is great as protein is the building block of muscle and helps you grow or maintain your current muscle mass. 

So, “why is muscle important you ask?” As mentioned above, muscle allows us to eat more as it burns calories at rest.

When we start to build muscle in our bodies we increase our metabolism and we can eat more delicious foods while staying relatively lean.

Now that we know a little bit more about the nutrition facts of one serving of Carpaccio, let’s take a look at how many calories you need to consume daily to stay in shape.

Tip 4 - Understand How Many Calories You Need to Consume in a Day

A calorie is the amount of energy needed to raise the temperature of 1 gram of water through 1 degree Celsius. 

It is a unit of energy and our body needs a certain amount of energy to function daily. 

If you burn more calories than you consume, then you will find yourself in a “caloric deficit” which is the only way fat loss can occur.  

The standard rule for how many calories a person should be consuming is 2,000 calories for a moderately active female and 2,500 calories for a moderately active male. 

However, this standardized protocol does not fit everyone’s needs.  

How many calories a person needs in a day is unique to the individual because the caloric daily intake will depend on gender, age, height, weight, and daily activity levels.

So, how do you know how many calories you should be eating in a day?

The answer is through trial and error and finding a calorie range that allows you to lose 1-2 pounds of fat per week. 

The calories that you need to maintain your current weight are called your Total Daily Energy Expenditure (TDEE). This is calculated by figuring out your Basal Metabolic Rate (BMR) first and then multiplying the value by your activity measurement.

BMR is how many calories you need to keep your body functioning.

Your TDEE relies heavily on how active you are and how much movement you see in your day.

Within your TDEE lies a subsection, which is called TEPA (Thermic Effect of Physical Activity) which accounts for 15-30% of your entire day’s worth of calories.

This means, you are in control of 15-30% of how much you can eat, which is a huge portion of calories.

If you’re someone who loves to eat a lot while staying fit, then being active is the key to a balanced lifestyle that allows you to eat whatever you like, such as Carpaccio, and stay in shape. 

Once you know your calorie intake based on your weight and height, you can then decide how much you want to decrease it. If you want to lose 1 to 2 pounds per week, we suggest you start with 100 calories less than what you are currently consuming and see if you notice a difference within a week. 

It is suggested, however, to not decrease the calorie intake below 1,200 per day for women, or below 1,500 calories per day for men.

If you don’t see any changes in your weight, decrease your calorie intake by another 100 calories and see how that works. 

The key here is to find foods that keep you full longer and still deliver a balanced amount of macronutrients. 

You don’t want all of your calories simply coming from carbs or fats, you want there to be a balance coming from carbs, protein, and fats.

Calories are direct sources of energy that fuel your everyday life, so you need to make sure that you utilize them efficiently throughout your day. 

60-75% of energy expenditure comes from your basal metabolic rate (BMR) which is how much your body burns if it did nothing all day. (NASM)

10% of energy expenditure comes from the thermic effect of feeding (TEF) which is the calories you burn from digesting different foods. (NASM)

15-30% of energy expenditure comes from the Thermic Effect of Activity (TEA) which is movement such as working out and aerobics. Source (NASM) 

To sum it up, up to 30% of our energy expenditure can come from movement and activity so this is a huge portion of our weight loss journey that you can actively control.

The importance of diet and workout is crucial, so you can enjoy foods like Carpaccio.

The more movement the better and, to utilize and burn those calories, you should be moving all you can

That’s why it’s important to increase your activity level at least 3 - 4 times a week if your goal is to get lean. 

So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. 

Now that we discussed how many calories you should consume daily, let’s take a look at how you can lose weight and stay in shape by eating Carpaccio.

Tip 5 - Make Sure To Consistently Workout & Build Muscle

After you’ve figured out how many calories you need to consume daily, you need to make sure that you exercise regularly and increase your activity level.

The best way to do that is by building muscle throughout every week. 

Building muscle allows you to burn calories at rest, which means you can eat more and still lose fat.

This is really the goal of working out and is what keeps you healthy as your metabolism increases.

The fastest and most efficient way to build muscle is to learn how to do some resistance training.

As stated in Tip #4, you need to be able to burn calories throughout your day in order to put yourself at a caloric deficit. 

You can also do a combination of resistance training and LISS (Low-Intensity Steady State) cardio or HIIT (High-Intensity Interval Training) cardio, to improve your heart health and maximize fat burn. 

LISS is cardio that comes from walking or a brisk walk, you should be able to have a conversation while still building up a sweat.

HIIT cardio is intervals of a very high-intensity movement, such as sprints, battle ropes, or kickboxing movements aiming to quickly raise the heart rate.

The benefit of HIIT is allowing yourself to burn calories in a shorter amount of time. 

We recommend having 80% of cardio coming from LISS while 20% comes from HIIT for optimal fat loss throughout the week. 

LISS is a much more reliable source of consistent movement and does not require rest as it does not shock the Central Nervous System the way HIIT can.

Although working out and building muscle takes priority, having a consistent cardio schedule can help with expediting the fat loss process as it raises the energy expended throughout your week.

The fastest and most efficient way to build muscle is to learn how to do some resistance training.

All you need are a set of dumbbells, such as these adjustable dumbbells, and a reliable treadmill such as the Bluefin Fitness Treadmill that tracks your calories and you’re on your way to controlling the number of calories you burn. 

Regarding working out with dumbbells, it’s important not to add too much weight too soon because that could result in injury if you are unfamiliar with the correct body positions. It is better to start small and then increase the weight level. 

Here is a workout plan we’ve created for women and men, where you can get started if you are someone who hasn’t ever done a resistance training regimen.

WOMEN

Day One (Full Upper):

• Weighted Crunches: 3x35 

• Lateral Raises: 4x15

• Lat Pulldowns: 4x12

• Knee Push-Ups: 4x20

• Seated Shoulder Press: 4x20 

• Dumbbell Row: 3x10

• Dumbbell Fly: 3x10

Day Two (Back/Hamstrings/Biceps):

• Hammer Curls: 3x10

• Bicep Curls: 3x10

• Hamstring Curl: 4x15

• Stiff Leg Deadlift: 4x15

• Cable Row: 4x15

• Lat Pulldowns: 4x12

• Assisted Pull-Ups: 3x10

Day Three (Legs/Butt/Abs): 

• Leg Lifts: 3x35

• Weighted Crunches: 3x35 

• Jump Squats: 4x20

• Glute Kickbacks: 4x20 each leg

• Glute Bridge: 4x20

• Goblet Squats: 4x20

• Squats: 5x5

MEN:

Day One: Chest, Shoulders, Triceps, Abs (Push Day) : 

• Cable Crunches: 4 sets 15 reps 

• Triceps Rope Push Down: 3 sets 15 reps

• Lateral Raises: 3 sets 15 reps

• Shoulder Press: 3 sets 10 reps

• Dumbbell Press: 4 sets 12 reps

• Bench Press: 3 sets 10 reps

Day Two (Legs & Abs):

• Weighted Toe Touches: 4 sets 25 reps

• Weighted Sit-Ups: 4 sets 25 reps

• Jumping Squats With Resistance Bands: 5 sets 20 reps

• Glute Bridges With Weight: 4 sets 20 reps

• Stiff Leg Deadlift (Romanian Deadlift): 4 sets 15 reps

• Weighted Walking Lunges: 2 sets 20 steps

• Goblet Squats: 4 sets 20 reps

Day Three: Back & Biceps (Pull Day):

• Hammer Curls: 3 sets 10 reps

• Bicep Curls: 3 sets 10 reps

• Seated Cable Rows: 4 sets 15 reps

• Dumbbell Rows: 4 sets 10 reps (Each Side)

• Lat Pulldowns: 4 sets 12 reps

• Assisted Pull-Ups: 3 sets 10 reps

We recommend working out at least three times per week in the beginning, since the resting days in between are important to build muscle. 

Building muscle will happen relatively fast if you are new to working out, so this is great news for anyone looking to get in shape.

Fats and carbs are the two macronutrients that will be more likely to be stored as energy. 

Therefore, you don’t want all of your calories simply coming from carbs or fats, you want there to be a balance coming from carbs, protein, and fats.

This is why we need to control the number of calories we get from carbs and fats in order to utilize the energy we gained through movement and workouts.

The tip here is to live active and go out and seek a workout regimen. 

We provided you one above in this article but, if that’s too much hard work, simply go outside for a walk 3 - 4 times a week and you’ll be good to go.

If you put calorie tracking, muscle building, and actively moving more altogether, things such as Carpaccio won’t get you off track because the formula provides so much leniency for you to shed some fat.

Make sure to stick with it for a long time and understand that fitness is a lifelong journey that takes time to cultivate.

Working out allows you to be more flexible in your diet and lifestyle, which is so important if you want to sustain a lean body and stay healthy. 

So, next time you’re wondering how you can lose some weight, remember that you need to build some muscle and track your calories to your specified amount. 

THERE IT IS!

If you like to lose weight by eating Carpaccio, you have to incorporate more leafy greens throughout the day, watch your caloric intake for the day and have a consistent workout routine for a long period of time.

The key to healthy eating is balance and moderation. Our five tips will help you stay fit while eating Carpaccio. 

As long as you understand how many calories you need to consume in a day and fill your body with whole foods that will keep you satiated and satisfied, then you will see results if you put in the time and consistency. 

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