Many people incorporate chicken into their diet if theyâre trying to lose weight, but why?Written byGemma KaczerepaNo items found. Medically reviewed by Last UpdatedFebruary 10, 2025.
Chicken is very popular in Australia [1], and for good reason: it’s tasty, can be used in a lot of different ways, isn’t too expensive, and is very healthy, with a lot of vitamins and minerals and a high protein content.
Chicken is often part of people’s diets when they’re trying to lose weight, mostly because it’s high in protein. In fact, thereâs now an entire diet that revolves around eating (only) chicken.
But, before you stock up on the stuff and incorporate it into every meal, there are a few things you should know about eating chicken for weight loss.
Chicken can be a nutritious and tasty addition to a weight loss diet. With its high protein content and versatility, chicken makes it easy to stay on track while losing pounds.
We’ll talk about how eating chicken can help you lose fat, the best cuts to choose, healthy cooking methods, meal ideas, and ways to make chicken a part of a healthy lifestyle in general. Let’s cluck!
Why Is Chicken Good For Weight Loss?
Chicken is packed with dietary properties that make it a smart choice if you’re trying to shed unwanted fat. Here are some of the main benefits:
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High in protein: Chicken is a great way to get protein without adding a lot of fat or calories. Protein fills you up quickly and keeps you full for a long time between meals. This can help you control your hunger and avoid overeating.
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Helps your metabolism: Protein has a high thermic effect, which means that your body burns more calories breaking it down than carbs or fat. This gives your metabolism a small boost.
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Promotes muscle maintenance: When losing weight, protein helps minimize muscle loss that often occurs in tandem with fat loss. Preserving lean muscle supports metabolism and body composition.
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Low in fat: Skinless chicken cuts are naturally low in fat, especially saturated fat. This keeps overall calorie content lower.
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Versatile ingredient: Chicken can be prepared in endless healthy ways, preventing boredom or diet fatigue. It’s easy to incorporate into various recipes and cuisines.
Choosing The Best Cuts Of Chicken For Weight Loss
While all chicken can fit into a fat loss diet, some cuts are leaner and therefore better suited for weight management. Here are the top cuts to focus on:
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Chicken breast: The leanest part of the chicken, breast meat is very high in protein with minimal fat and calories. It’s the gold standard for fat loss.
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Chicken tenderloins: Also called chicken tenders, these are essentially small strips cut from the chicken breast. Equally lean and protein-packed.
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Chicken thighs and drumsticks: Thighs and drumsticks are great options for those on a budget, even though they have a little more fat than breasts. Remove skin to cut calories.
Aim for skinless, boneless cuts whenever possible. The skin contributes significant calories, so avoiding it leads to greater fat loss.
Healthy Ways To Cook Chicken For Weight Loss
To keep chicken light and diet-friendly, use these low-calorie cooking methods:
- Grilling
- Roasting
- Baking
- Poaching
- Steaming
- Broiling
- Air frying
Season simply with herbs, spices, garlic, lemon, etc. Avoid heavy sauces, battering, and frying which adds unnecessary calories.
Meal Ideas For Weight Loss With Chicken
Incorporating chicken into various meals makes losing weight easier and more enjoyable. Try these healthy recipes:
Breakfast
- Chicken veggie omelet
- Greek yogurt chicken breakfast bowls
- Chicken apple sausage patties
Lunch
- Mason jar chicken salad
- Chicken caesar salad with light dressing
- Chicken veggie soup or chili
Dinner
- Sheet pan chicken fajitas
- Chicken stuffed peppers
- Chicken veggie stir fry
Snacks
- Chicken jerky or meat sticks
- Chicken salad lettuce wraps
- Roasted chickpeas
Tips For Making Chicken Part Of A Weight Loss Lifestyle
To fully benefit from chicken’s weight management advantages, keep these tips in mind:
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Vary your protein sources. While chicken is great, incorporate other lean proteins like fish, beans, lentils, eggs, etc.
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Load up on fiber from fruits, veggies and whole grains to stay satisfied.
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Stay hydrated by drinking water throughout the day.
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Control portions to suit your calorie needs. Weigh or measure chicken to avoid overeating.
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Select organic and pasture-raised chicken when possible for higher quality.
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Prepare chicken in bulk on weekends for quick weekday meals.
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Avoid excessive sodium by limiting packaged foods and salt.
The Bottom Line
Chicken can be a slimming superstar food. Choosing lean cuts like breasts and preparing chicken in healthy ways allows you to enjoy the delicious flavor and protein content of chicken while efficiently losing fat.
Pair chicken with plenty of vegetables, fiber-rich carbs, and healthy fats as part of a balanced diet. With smart meal prepping and portion control, this versatile protein makes reaching your weight loss goals that much easier.
So don’t be chicken – get cooking and savor the flavors of chicken while shedding pounds. A leaner, healthier you is just around the corner with chicken on the menu!
It’s high in protein
Protein should be a key part of your diet, whether or not youâre trying to lose weight. Itâs crucial for a number of functions, including bodily repair, growth, and muscle and bone health [4].
As far as weight loss goes, protein helps you build lean muscle mass (which is important because it burns more calories than fat) and it makes you feel fuller when youâre between meals, possibly reducing your urge to snack.
It contains a decent amount of tryptophan
A type of amino acid that your body uses for many things, like making melatonin and serotonin, is found in chicken in pretty high amounts [6].
Melatonin is a hormone that affects when you sleep and wake up. Serotonin is another hormone that helps control your mood, behavior, sleep patterns, and hunger [7].
Because your body doesnât make tryptophan, you need to get it from external sources like your diet or supplements.
I ate only CHICKEN BREAST for 30 DAYS
FAQ
Is chicken a good way to lose weight?
Chicken breasts are known to be good for weight loss, and for good reason. One breast serves up 27 grams of protein for fewer than 150 calories. Protein takes longer to digest, and that can keep you full longer. Spice up this dinner staple with a rub or sauce made with cayenne pepper.
Can I lose weight if I only eat chicken?
For quick weight loss, eating only chicken for a week or two might show results that are easy to see. If you only eat chicken, though, you might not get enough of some important vitamins and minerals, which could lead to a nutritional deficiency.
Can chicken for weight loss?
Summary If you want to lose weight, maintain muscle mass or improve recovery, chicken breast is ideal. It is lean and has the most protein by weight. Fattier cuts may be beneficial for those on low-carb or keto diets, as well as those trying to gain weight or build muscle.
How much chicken should I eat in a day to lose weight?
Chicken is a lean meat, so it doesn’t have much fat. To make sure you’re getting all the nutrients you need, try to eat 100g of chicken every day. Sep 21, 2023.
How to lose weight if you eat chicken?
To achieve and maintain a healthy weight, you must make gradual changes to your diet, including all major food groups, and limit simple carbs and empty calories. A balanced weight loss diet with a calorie intake of 1100-1200 and 25-28% of calories from protein can be effective. Eating chicken can be a great way to lose weight.
How much chicken should I eat on a weight loss diet?
Watch your portion sizes: Limit your chicken intake to 3-4 ounces per serving, about the size of a deck of cards. Grass-fed Chicken: Grass-fed chicken is a beneficial addition to a weight loss diet due to its lower fat and calorie content and higher protein and nutrient levels than grain-fed chicken.
How can I lose weight if I eat fried chicken?
Opt for grilled, baked, or roasted chicken over fried options to reduce the intake of excess calories and unhealthy fats. Try pairing lean chicken breast with plenty of vegetables or whole grains to create balanced and nutritious meals that will support your weight loss goals.
Can eating too much chicken cause weight loss?
Eating too much chicken can hinder weight loss progress if it leads to a caloric surplus. While chicken is a lean protein source, consuming excessive amounts can still contribute to an overall calorie intake that exceeds your body’s energy needs, leading to weight gain.
How do I eat chicken if I’m gaining weight?
Pair chicken with plenty of vegetables and whole grains for a balanced meal. Limit processed chicken products high in sodium and added fats. Be mindful of portion sizes to avoid overeating, as even lean proteins can contribute to weight gain if consumed in large quantities.
Is chicken breast good for weight loss?
A. Chicken breast is a healthier option for achieving your weight loss goal. Chicken breast and chicken thighs differ in nutritional profile. Therefore, it is best to opt for chicken breast because of its low calories, high protein, low fats and saturated fats. However, it is necessary to limit the portion sizes. Q.