How to eat chicken during weight loss
During weight loss, chicken has become the first choice ingredient for many people due to its high protein and low fat properties. But how to eat chicken scientifically to achieve the best weight loss effect? This article will provide you with a structured guide based on hot topics and hot content across the Internet in the past 10 days.
1. Nutritional value of chicken
Chicken is an important source of high-quality protein and is rich in many vitamins and minerals. Here are the nutritional facts per 100 grams of chicken breast:
| Nutritional information | Content |
|---|---|
| heat | 165 kcal |
| protein | 31 grams |
| fat | 3.6 grams |
| carbohydrates | 0 grams |
| sodium | 74 mg |
2. The best way to eat chicken during weight loss
1.Choose the right part: Chicken breast is the most suitable part for weight loss, with the lowest fat content; chicken leg meat has a higher fat content and should be eaten in moderation.
2.cooking method: Recommend the following healthy cooking methods:
| cooking method | Advantages | Things to note |
|---|---|---|
| Boiled | No additional grease | Add a pinch of salt and spices to taste |
| grilled | retain nutrients | Control the temperature not to exceed 180℃ |
| steamed | Authentic | Steaming time 8-10 minutes |
3.Eating time: The best time to consume is within 30 minutes after exercise to help muscle repair and growth.
3. Recommended chicken recipes during weight loss
According to recent sharings from popular fitness bloggers, the following three recipes are the most popular:
| Recipe name | Ingredients | practice | heat |
|---|---|---|---|
| Pan-fried chicken breast | 150g chicken breast, 5ml olive oil, black pepper | Pickled and then fried over low heat | About 250 kcal |
| Cold Shredded Chicken | 100g chicken breast, 50g cucumber, 30g carrot | Boil, tear into shreds and serve cold | About 180 kcal |
| Chicken and Vegetable Wraps | 80g chicken breast, 2 lettuce leaves, 30g bell pepper | Cutting and rolling ingredients | About 150 kcal |
4. Common misunderstandings
1.Just eat chicken breast: Although chicken breast has low fat content, long-term single diet will lead to nutritional imbalance.
2.Over seasoning: High-calorie sauces will significantly increase total calorie intake.
3.Don't eat chicken skin: A moderate amount of chicken skin can provide essential fatty acids, but completely eliminating it is not the best option.
5. Expert advice
1. It is advisable to control the daily chicken intake to 150-200 grams.
2. Pair it with enough vegetables to ensure dietary fiber intake.
3. Arrange "meat-free days" 1-2 times a week to maintain dietary diversity.
4. Choose fresh chicken when purchasing and avoid processed products.
Through scientific and reasonable methods of eating chicken, coupled with appropriate exercise, you can satisfy your appetite and achieve the desired weight loss effect during the weight loss period. Remember, a balanced diet and a regular routine are the keys to healthy weight loss.
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