Can I eat dried chicken for weight loss

During weight loss, it is recommended to consume air dried chicken in moderation, but it is important to choose low salt and low-fat products and control intake. Dried chicken as a high protein snack can help increase satiety, but may contain high sodium content and additives.

1. High protein advantage:

Dried chicken has a protein content of up to 40% -60%, with about 30 grams of protein per 100 grams, much higher than fresh chicken breast. The process of protein digestion and absorption consumes more calories and can maintain muscle mass to avoid a decrease in basal metabolism. It is recommended to choose pure meat products without sugar or additives, which can be paired with vegetables to prolong satiety.

2. Sodium content risk:

The sodium content of commercially available air dried chicken meat generally exceeds 50% of the daily recommended amount, and some products contain more than 2000 milligrams of sodium per 100 grams. A high sodium diet can easily cause edema, elevated blood pressure, and stimulate appetite. When making homemade, natural spices such as Sichuan peppercorns and chili peppers can be used instead of salt. When purchasing, choose products with a sodium content of less than 800 milligrams per 100 grams.

3. Heat Control:

Dehydration process concentrates the heat of dried chicken meat to 300-400 kcal/100g, which is three times that of fresh chicken meat. It is recommended to consume no more than 30 grams per serving, approximately the size of a palm. The large packaging can be divided into small bags to avoid unconscious overconsumption. supplementing after exercise is more conducive to protein absorption and utilization.

4. Additive issue:

Some products contain preservatives such as nitrite and phosphate, and long-term intake may affect the balance of gut microbiota. Pay attention to the ingredient list when purchasing, and avoid containing carbohydrates such as white sugar and maltodextrin at the same time. Products made from organic certified or grass fed chicken are healthier.

5. Alternative:

Fresh chicken breast meat can be boiled in water and torn into strips, then baked in an oven at 60 ℃ for 6-8 hours to make a low salt version. Add natural seasonings such as rosemary and garlic powder to enhance the flavor. Paired with vegetables rich in dietary fiber such as cucumber strips and celery sticks, it can reduce overall calorie density. During weight loss, it is recommended to use air dried chicken as an emergency protein supplement instead of a daily staple. Daily intake should be controlled within 50 grams, and it is best to balance nutrition with over 200 grams of green leafy vegetables. Pay attention to the nutrition chart and avoid choosing products containing trans fatty acids. Long term consumption requires monitoring of blood pressure changes, and hypertensive patients should limit their frequency. When making homemade, an air fryer can be used for low-temperature dehydration to reduce the addition of oil. At the same time, maintain a daily water intake of at least 2000 milliliters to promote sodium metabolism and excretion.