Can air dried chicken breast be eaten for weight loss

Dried chicken breast can be used as a protein supplement during weight loss, but attention should be paid to sodium content and processing methods. Dried chicken breast meat suitable for weight loss should meet the conditions of low fat and low sugar, no additives, protein content ≥ 20g/100g, sodium content ≤ 600mg/100g, etc.

1. Protein advantage:

Dried chicken breast contains about 30 grams of protein per 100 grams, much higher than regular meat. A high protein diet can prolong satiety, reduce appetite, and promote muscle synthesis. The recommended daily protein intake during weight loss is 1.2-1.6g/kg body weight, and dried chicken breast can be used as a convenient source of protein.

2. Sodium content risk:

Commercial air dried chicken breast meat generally contains sodium as high as 800-1200mg/100g, and excessive intake can lead to edema and elevated blood pressure. It is recommended to choose products with a sodium content of ≤ 600mg and pair them with high potassium vegetables such as spinach and broccoli to help with sodium metabolism.

3. differences in processing methods:

Low temperature freeze-drying process can retain more than 90% of nutrients, while high temperature baking can lead to loss of vitamin B family. When making a purchase, you should check the ingredient list and avoid products that contain added sugars such as white sugar and maltodextrin. Prioritize natural formulas that only contain chicken and spices.

4. consumption control:

It is recommended to consume no more than 50 grams per day, which provides approximately 150 calories. It can be used as an add-on to replace high sugar snacks, or chopped and added to salads to increase protein. Avoid consuming at night to prevent sodium retention from causing false weight gain in the morning.

5. Alternative:

Homemade air dried chicken breast is healthier. Cut the chicken breast into thin slices, marinate it with lemon juice and black pepper, and air dry it at 60 ℃ for 6 hours. Compared to commercially available products, homemade products can reduce sodium content by over 75% and have no risk of preservatives.

During weight loss, it is recommended to use dried chicken breast as an auxiliary choice for protein supplementation, rather than the main food source. Combining 200 grams of fresh vegetables, 100 grams of low GI staple foods such as oats and brown rice, and moderate amounts of healthy fats such as avocados and nuts daily, with 150 minutes of moderate intensity exercise such as brisk walking and swimming per week, can achieve safe weight loss. Pay attention to the nutritional composition table of the packaging and avoid choosing fried products containing trans fatty acids. For those with abnormal kidney function, it is necessary to control the total protein intake under the guidance of a nutritionist.