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Chicken Recipe For Losing Weight

Weight reduction and protein intake are closely associated. Many experts talk in regards to the importance of protein for weight reduction. That’s because protein helps construct and repair muscles. It also supports the immune system and keeps you full and satisfied after meals, reducing the likelihood of overeating. As well as, if you eat protein, your body works harder to interrupt it down, increasing your metabolism and promoting fat burning.



Chicken is a implausible source of protein since it is lean and low in saturated fat, making it a healthy option for those attempting to drop some weight. Chicken can also be a flexible and engaging protein source that might be prepared in some ways, making it suitable for a healthy and balanced food regimen. 

Please note that how one prepares chicken can significantly impact its dietary value. For instance, frying or cooking it in wealthy gravies made with butter and cream can add extra calories and fat. Subsequently, selecting healthy cooking methods and pairing them with nutrient-dense vegetables and whole grains for a balanced meal is important. As well as, chicken doesn’t increase your risk of high cholesterol and other metabolic disorders. 

In line with a study, increasing the day by day protein intake to the beneficial level when in a calorie deficit can dramatically impact weight reduction. One have to be careful when choosing the kind of chicken and the cooking method to drop some weight.

The sections below will discuss how chicken helps in weight reduction and mouth-watering recipes to try.

Best Cuts of Chicken for Weight Loss

There are several cuts of chicken, including drumsticks, thighs, wings, and breasts.

Depending in your fitness and health objectives, it is best to eat different cuts of chicken. All chicken pieces are excellent protein sources, but some are leaner than others. As well as, the additional fat within the thighs, wings, and drumsticks can aid in some goals while hindering others.

Chicken breast is the very best cut of chicken to eat should you are aiming to drop some weight. Because the leanest component, it has the fewest calories but essentially the most protein.

Dietary Value of Chicken

In line with USDA, 100 grams of chicken breast contain the next nutrients.

  • Energy – 120 kcal
  • Protein – 22.5 g
  • Carbohydrate – 0 g
  • Total lipid (fat)- 2.6 g
  • Calcium – 5 mg
  • Iron – 0.37 mg
  • Sodium – 45 mg
  • Cholesterol – 73 mg

Advantages of Chicken for Weight Loss

The variability of essential elements in chicken makes it an incredible complement to a balanced, healthy food regimen.

It Is Protein-Wealthy

Essentially the most crucial nutrient for weight reduction is protein. Chicken is considered one of the best sources of protein. A high-protein food regimen hastens metabolism and increases calorie burning within the body. In line with a study, protein also delays digestion, which aids in lowering appetite, elevating the sense of fullness, and so regulating your calorie intake.

A food regimen high in protein helps you drop some weight without losing muscle. In line with one other study, protein encourages muscle growth with resistance training. As well as, you burn more calories while at rest if you eat protein.

It’s Low in Fat

Skinless, boneless chicken breast is a comparatively lean source of protein. As well as, it incorporates relatively low amounts of fat in comparison with other protein sources like beef and paneer. Subsequently, chicken is a wonderful option for those attempting to drop some weight, as it may well provide satiating protein without adding excessive calories or unhealthy fats.

It Provides High Satiety

Chicken may also help drop some weight because protein is more satiating than carbohydrates or fats. Eating protein-rich foods like chicken can aid you feel fuller for prolonged periods. It might reduce the general amount of food you eat. Hence, it may well make it easier to persist with a calorie-controlled food regimen. Moreover, protein digestion requires more energy than digesting other macronutrients, which might boost metabolism and promote weight reduction.

It’s Low in Calories

It is important to be in a state of calorie deficiency if you wish to drop some weight. It could help should you tried to burn off more calories than you are taking in. Because chicken has low calories, it may well be a superb weight-loss food option. Raw chicken is a implausible dietary option for people trying to cut back weight because 100 grams only have 120 calories.

Summary

The essential elements in chicken make it an incredible addition to a balanced weight-loss food regimen. As well as, chicken is low in calories yet a great source of lean protein that offers your body all of the vital amino acids it requires and helps you meet your day by day protein requirements. It also keeps one satiated for longer and has low fat content. 

Ways to Add Chicken to a Weight-Loss Food regimen

Chicken is a highly versatile meat. One can prepare it in quite a few ways. 

Chicken Soup

Chicken soup is a wonderful option for weight reduction. It’s a low-calorie and high-protein dish. Also, one can add nutrient-dense vegetables for added fibre and vitamins. It is usually easy to store for a couple of days within the fridge or freezer for quick, healthy meals throughout the week.

Ingredients

  • Small cut pieces of boneless, skinless chicken breasts: 500g
  • Olive oil: 1 tbsp
  • Onion, diced: 1
  • Carrots peeled and chopped: 2
  • Green Beans: 50g
  • Low-sodium chicken broth: 4 cups
  • Water: 2 cups
  • Dried herbs: 1 tbsp
  • Salt and pepper, to taste
  • Fresh parsley or coriander, chopped (optional)

Instructions

  1. Start with heating the olive oil in a big pot over medium-high heat. Once heated, add the chicken and cook until browned on all sides, about 5-7 minutes. Then, remove the chicken from the pot and put aside.
  2. Add the onion, carrots, and beans to the identical pot and cook until softened, about 10-Quarter-hour.
  3. Add the chicken broth, water, herbs, salt, and pepper to the pot and boil.
  4. Once boiled, reduce the warmth to low. Then, add the chicken back. Let the soup simmer for 20-Half-hour or until the chicken gets cooked and the vegetables tender.
  5. Serve the soup hot and garnish with fresh parsley, if desired.

Chicken Sandwich

Making a chicken sandwich at house is a healthier substitute for eating fried or spicy food at a restaurant.

Ingredients

  • Small cut pieces of boneless, skinless chicken breasts: 500g
  • Low-fat plain yoghurt: 1 cup
  • Lemon juice: 2 tbsp
  • Olive oil: 2 tbsp
  • Garlic, minced: 2 cloves
  • Grated ginger: 1 tbsp
  • Ground cumin: 1 tbsp
  • Ground coriander: 1 tbsp
  • Red chilly powder: 1 tsp
  • Turmeric: ½ tsp
  • Salt and pepper, to taste
  • Multigrain bread: 8 slices
  • Lettuce leaves
  • Sliced tomatoes
  • Sliced red onion
  • Chopped fresh coriander: ¼ cup

Instructions

  1. Start by whisking yoghurt, lemon juice, olive oil, garlic, ginger, cumin, coriander, chilly powder, turmeric, salt, and pepper in a giant bowl until well combined.
  2. Once the combo is prepared, add the chicken pieces to the bowl and toss to coat within the marinade. 
  3. Then, cover the marinade and refrigerate for no less than an hour or overnight.
  4. After refrigeration is finished, preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
  5. Spread the chicken pieces on the baking sheet and bake within the preheated oven. Do it for 20-25 minutes until cooked through and calmly browned.
  6. To assemble the sandwiches, toast the slices of multigrain bread calmly.
  7. Spread a layer of coriander-yoghurt chutney on each slice of bread.
  8. Place a couple of lettuce leaves, sliced tomatoes, and sliced red onion on one slice of bread.
  9. Add a generous amount of cooked chicken tikka to the vegetables.
  10. Sprinkle some chopped coriander over the chicken.
  11. Top with the opposite slice of bread and serve.

This recipe makes 4 servings. Each serving incorporates roughly 350-400 calories, 25-30 grams of protein, and 10-12 grams of fat, depending on the chicken breast size and the kind of yoghurt used.

Chicken Salad 

Here’s a recipe for a weight-loss chicken salad with a tangy vinegar and honey dressing:

Ingredients

  • Skinless, Boneless chicken breasts: 2
  • Salt and pepper, to taste
  • Mixed salad greens: 4 cups
  • Medium cucumber sliced: 1
  • Medium carrot, peeled and grated: 1
  • Red onion, thinly sliced: ¼ 
  • Slivered almonds: ¼ cup
  • Apple cider vinegar: 2 tbsp
  • Honey: 1 tbsp
  • Dijon mustard: 1 tbsp
  • Garlic clove, minced: 1
  • Extra-virgin olive oil: 2 tbsp

Instructions

  1. Before starting the method, preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
  2. Now, season the chicken breasts with salt and pepper. Then, place them on the baking sheet.
  3. Next, bake the chicken within the preheated oven for 20-25 minutes or until cooked through.
  4. While the baking gets over, prepare the salad by combining the mixed greens, cucumber, carrot, and red onion in a big bowl.
  5. Whisk apple cider vinegar, minced garlic, honey, and Dijon mustard in a small bowl.
  6. Slowly whisk within the extra-virgin olive oil until the dressing gets emulsified.
  7. Once the chicken gets cooked, let it cool for a couple of minutes, then slice it into bite-sized pieces.
  8. Add the sliced chicken to the salad bowl and toss all the things with the dressing.
  9. Divide the salad into 4 bowls and sprinkle with slivered almonds.
  10. Serve and luxuriate in!

This recipe makes 4 servings. Each serving incorporates roughly 300-350 calories, 25-30 grams of protein, and 15-20 grams of healthy fats, depending on the chicken breast size and the dressing used.

Low-Fat Butter Chicken

Here’s a recipe for a low-fat version of Indian butter chicken. It has all of the flavour but no excess fat:

Ingredients

  • Small cut pieces of boneless, skinless chicken breasts: 500g
  • Mustard oil: 1 tbsp
  • Medium onion, chopped: 1
  • Garlic cloves, minced: 2
  • Grated ginger: 1 tbsp
  • Chicken masala powder: 1 tbsp
  • Ground cumin: 1 tsp
  • Ground coriander: ½ tsp
  • Ground turmeric: ½ tsp
  • Red chilly powder: ¼ tsp
  • Salt and pepper, to taste
  • Pureed tomatoes: 2
  • Low-fat plain yoghurt: ½ cup
  • Chopped fresh coriander
  • Butter: 1 tbsp
  • Kasuri methi: 1 tbsp

Instructions

  1. In a big skillet, heat the oil over medium heat.
  2. Add the chopped onion and sauté for 5-7 minutes or until softened and translucent.
  3. Add the minced garlic and grated ginger to the skillet and sauté for 1-2 minutes more, until fragrant.
  4. Add the chicken pieces to the skillet and season with chicken masala powder, cumin, coriander, turmeric, red chilli, salt, and pepper. Stir well to coat the chicken with the spices.
  5. Cook the chicken for 5-7 minutes or until calmly browned on all sides.
  6. Add the pureed tomatoes to the skillet, cover, and let the mixture simmer for 10-Quarter-hour.
  7. Whisk together the low-fat yoghurt, chopped coriander and water in a separate bowl until smooth.
  8. Slowly add the yoghurt mixture to the skillet, stirring consistently.
  9. Let the chicken and sauce simmer for one more 10-Quarter-hour or until the sauce thickens and the chicken gets cooked.
  10. Add 1 tbsp butter before closing the lid with some Kasoori methi.
  11. Serve the low-fat Indian butter chicken over brown rice or quinoa, garnished with extra cilantro if desired.

This recipe makes 4 servings. Each serving incorporates roughly 300-350 calories, 25-30 grams of protein, and 15-20 grams of healthy fats, depending on the chicken breast size and the quantity of oil used. As well as, by utilizing low-fat yoghurt as a substitute of heavy cream, this recipe significantly reduces the fat content of traditional Indian butter chicken without sacrificing flavour.

Grilled Chicken

Serving – 2

Cooking time – 35 minutes

Ingredients

  • Chicken – 350gm
  • Ginger paste -1/2 tsp
  • Red chilli powder – 1/2 tsp
  • Cumin powder – 1/4 tsp
  • Salt as required
  • Hung curd -1/2 cup
  • Garlic paste – 1/2 tsp
  • Coriander powder – 1/4ts
  • Powdered black pepper – 1/4 tsp
  • Garam masala powder – 1 tsp

Preparation Method

  • Before making this easy chicken dish, clean the chicken pieces and prick them with a fork.
  • Now, put the hung curd in a big bowl and add the ginger, garlic, coriander, cumin, black pepper, salt, and garam masala.
  • Mix all of the ingredients thoroughly.
  • Add the chicken pieces and sprinkle the masala over them. Marinate the chicken fir atleast 1 hour.
  • Preheat the oven to 190°C.
  • Place the marinated chicken pieces on a grilling pan and grill it till evenly cooked on each side.
  • Serve warm alongside a salad or dip.

​Chicken Salad Wrap

Serving – 2

Cooking time – Quarter-hour

Ingredients

  • Chicken – 1½ cups
  • Lettuce leaf as required
  • Salsa sauce – 1 tbsp
  • Onion – ½ cup 
  • Tortillas – 3 pieces
  • Hung Curd – ½ cup
  • Black pepper, as required
  • Salt as required

Preparation Method

  • To make this delicious dish, boil the chicken and shred it. Next, mix the curd, salsa, salt, pepper, onion, and cooked, shredded chicken in a bowl to make the spread.
  • Place lettuce leaves on top of the tortillas. Spread the chicken mixture on the lettuce. Add hung curd and chopped tomatoes.
  • Serve the chicken salad wrap together with your preferred dip and salad on the side.

Other Quick Recipe Ideas

  • Chicken Stir Fry: Stir-frying chicken with vegetables is a healthful and calorie-efficient solution to prepare it. So as to add flavour, you should utilize a wide range of veggies and seasonings.
  • Tandoori chicken: Tandoor is a typical solution to give it a smokey flavour and crispy texture. For more flavour, marinate the chicken in homemade sauces and spices.
  • Baked chicken: Baking chicken is a fast and healthful cooking method. You’ll be able to add herbs, spices, or a small amount of olive oil for flavour.

Chicken: How Much to Eat?

A balanced food regimen can profit significantly from including chicken. Consuming nearly 1 to 1.5 grams of protein per kg of body weight is suggested for individuals who need to drop some weight. To counteract the opposed effects of protein, consuming no less than 3 times as much fibre as salads, fruits, and vegetables is crucial. Nonetheless, protein needs can vary depending on an individual’s weight and level of activity, so it’s best to talk with a nutritionist to find out about your specific protein requirements and beneficial serving sizes.

HealthifyMe Suggestion

Chicken is a staple in kitchens all around the world. One can eat it in various ways with various seasonings, garnishes, and sauces, including roasted, broiled, grilled, poached, added to soups and stews, and served in a wide range of other ways. As well as, one can reduce the amount of additive fat and cooking oil and pair it with complex carbs and vegetables to get the very best out of them. 

The Final Word

Chicken is an ideal meal. It’s high in protein, which helps to advertise satiety and forestall overeating. Also, it’s a comparatively low-fat option should you select lean cuts of chicken equivalent to chicken breast. As well as, chicken is a flexible ingredient that one can prepare in various healthy ways, equivalent to grilling, baking, or broiling, without adding excess calories or fat.

Chicken is a implausible source of essential nutrients like B vitamins, selenium, and phosphorus. Overall, incorporating chicken right into a balanced, calorie-controlled food regimen could be a helpful strategy for achieving weight reduction goals. As well as, it may well help develop lean muscle mass, which is important for maintaining a healthy and robust metabolism.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.

Regularly Asked Query

Q: Is chicken a great protein source for weight reduction?

A: Chicken is a wealthy source of protein for those seeking to drop some weight. Since chicken is a lean protein source, it is great for weight reduction. As well as, since it helps to keep up muscle mass, it may well boost your metabolism and enable you to burn more calories throughout the day. It also increases satiety and reduces your cravings for junk food.

Q: Can I eat chicken breast on daily basis for weight reduction?

A: You’ll be able to eat chicken breast on daily basis since it is high in protein, low in fat, low in calories, and has no carbohydrates. Without substantially increasing your day by day calorie intake, the protein aids in weight reduction by keeping you fuller for longer, stopping overeating, and increasing satiety. Portion control, nevertheless, needs to be remembered.

Q: What are some low-fat chicken recipes for weight reduction?

A: Many low-fat chicken recipes, including grilled chicken, baked chicken, stir-fried chicken, and roasted chicken, might be incorporated right into a weight-loss food regimen plan.

Q: Can I eat fried chicken for weight reduction?

A; If you wish to drop some weight, fried chicken would be the worst thing to eat. Overall, it raises the hazards of additional dietary-related illnesses. Trans fats increase the danger of heart disease and obesity by lowering HDL cholesterol and raising dangerous (LDL) levels of cholesterol.

Q: What are some healthy ways to cook chicken for weight reduction?

A: Since chicken is high in protein, eating it is going to aid you feel fuller for longer. It’s low in calories and should aid in weight reduction when prepared healthily. You’ll be able to eat chicken as salads, soup, roast, grilled, or stir-fried with veggies. Consider paying close attention to the dimensions of your serving also.

Q: Can I eat chicken skin for weight reduction?

A: It will not be advised to eat chicken skin should you try to cut back weight since it is high in calories and fat. For instance, removing the skin from the chicken breast before cooking is preferable because it becomes the leanest chicken cut for weight reduction. 

Q: What are some easy chicken recipes for weight reduction?

A; Many delectable and straightforward chicken recipes, including chicken salad, chicken soup, baked chicken, grilled chicken, chicken kebabs and tikkas, chicken curry, and even chicken wraps, are price trying for weight reduction healthily.

Q: How much chicken should I eat for weight reduction?

A: Consuming 1 to 1.5 grams of protein per kilogram of body weight is suggested for individuals who need to drop some weight. Nonetheless, an individual’s protein needs can change depending on their weight and level of activity. Subsequently, it’s best to maintain your day by day intake of chicken to between 85 and 115 g (between 1/2 and three/4 cups).

Q: Are there any chicken recipes that will help boost metabolism and aid in weight reduction?

A: You’ll be able to cook the chicken healthily to make it weight-loss-friendly. Using ingredients like herbs, vegetables, lean cuts like skinless breast, and healthy cooking techniques like grilling, baking, and roasting make the dish good for health, improving metabolic health. 

Q: Can I include chicken in a low-carb food regimen for weight reduction?

A: To drop some weight, you’ll be able to eat chicken as a part of a low-carb food regimen. Chicken is a wonderful selection for low-carb diets because it is a great source of protein and has relatively fewer calories and fat. Nonetheless, it is best to consider the preparation recipes and other added ingredients to make sure they complement a low-carb food regimen.

Research Sources

1. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight reduction and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512

https://pubmed.ncbi.nlm.nih.gov/25926512/#:~:text=Collectively%2C%20these%20data%20suggest%20that,or%20all%20of%20these%20health

2. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein’s role in satiety, energetics, weight reduction and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. DoI: 10.1017/S0007114512002589. PMID: 23107521.

https://pubmed.ncbi.nlm.nih.gov/23107521/

3. Bosse JD, Dixon BM. Dietary protein to maximise resistance training: a review and examination of protein spread and alter theories. J Int Soc Sports Nutr. 2012 Sep 8;9(1):42. DoI: 10.1186/1550-2783-9-42. PMID: 22958314; PMCID: PMC3518828.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518828/

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