Can air dried chicken be eaten during weight loss period

Dried chicken jerky can be consumed in moderation during weight loss, mainly considering factors such as protein content, fat ratio, sodium content, additive composition, and consumption control.

1. Protein Content:

Dried chicken jerky is rich in high-quality protein, with about 45-60 grams of protein per 100 grams, which can provide a long-lasting sense of fullness and reduce muscle loss. Protein digestion and absorption require more calories, which helps maintain basal metabolic rate. It is better to choose a product with chicken breast as the first item on the ingredient list.

2. Fat ratio:

Traditional air drying processes can reduce fat content to below 5%, but some products may add vegetable oil to enhance taste. It is recommended to choose products without refined vegetable oil added, and to control the proportion of fat calories within 20% of the total calories, which is more conducive to weight loss.

3. Sodium content:

The sodium content of commercially available chicken jerky is generally high, with about 800-1500 milligrams of sodium per 100 grams. Excessive intake can easily cause edema and stimulate appetite. Priority should be given to products with a sodium content of less than 800 milligrams per 100 grams. After consumption, it is necessary to increase water intake to promote sodium metabolism.

4. Additive Ingredients:

Some products contain fast carbon additives such as white sugar and maltodextrin, which may cause blood sugar fluctuations. Check the carbohydrate content in the nutrition table and choose a cleaning formula with a carbohydrate content of less than 10 grams/100 grams and no added sugar.

5. Consumption control:

It is recommended to consume no more than 30 grams per day, about the size of a palm. Can be paired with vegetable salad or used as a protein supplement after exercise to avoid replacing regular meals. Homemade chicken jerky without additives can more accurately control the ratio of calories and nutrients. During weight loss, when choosing air dried chicken jerky, it is important to pay close attention to the nutritional composition chart and prioritize products that are high in protein, low in fat, low in carbohydrates, and have minimal additives. It is recommended to drink at least 2000 milliliters of water daily to promote metabolism, while maintaining 150 minutes of moderate intensity exercise per week. When making homemade, chicken breast can be used to remove visible fat, low-temperature baking can be used instead of deep frying, and natural spices such as black pepper and chili powder can be added instead of high sodium seasonings. Pay attention to controlling the intake of processed meat products within 30% of the total protein source, and obtain more protein through fresh poultry, fish, and soy products.