What else is there to lose weight by eating chicken breast meat

During the weight loss period, chicken breast meat substitutes mainly include lean beef, fish, soy products, low-fat dairy products, and shrimp. These foods are also rich in high-quality protein and have controllable calories, which can help maintain muscle mass and promote fat metabolism.

1. Lean beef:

Beef tenderloin or tendon meat has a fat content of less than 5% and contains about 20 grams of protein per 100 grams. Its creatine content helps improve athletic performance, while iron can prevent anemia during weight loss. When cooking, it is recommended to boil or stew in water to avoid adding high calorie sauces.

2. Fish: White meat fish such as cod and longtail have a fat content of less than 2% and are rich in omega-3 fatty acids. Although salmon has a high fat content, it is considered a healthy fat. Eating 2-3 times a week can regulate blood lipids. Selenium in fish can assist thyroid function and maintain basal metabolic rate.

3. Soy products:

North tofu contains 8-10 grams of plant protein per 100 grams, and its soy isoflavones can regulate estrogen levels. Dried tofu has a higher protein density, but attention should be paid to its sodium content. Fermented soy products such as natto contain vitamin K2, which promotes calcium absorption.

4. Low fat dairy products:

Sugar free Greek yogurt has three times the protein content of regular yogurt, and slow digestion of casein can prolong satiety. Defatted cheese has an ideal calcium to phosphorus ratio and can inhibit adipocyte synthesis. Whey protein powder is a convenient choice, but it is necessary to choose a sugar free product.

5. Shrimp:

The protein content of the basal shrimp is 18-20%, and it contains almost no carbohydrates. Astaxanthin has antioxidant properties, while chitin can adsorb intestinal oils. It is recommended to consume vegetables rich in dietary fiber to avoid excessive cholesterol intake.

When choosing alternative ingredients, pay attention to the cooking method. Boiling, steaming, and oil-free baking in the oven can maximize the retention of nutrients. Suggest rotating different protein sources, such as choosing dairy products for breakfast, fish for lunch, and soy products for dinner. Consume at least 15 different ingredients per week to ensure a balance of essential amino acids and micronutrients. supplementing with 20-30 grams of protein within 30 minutes after exercise is most effective, and can be paired with slow carbohydrates such as oats or sweet potatoes. Long term single protein sources may lead to nutrient deficiencies or imbalances in gut microbiota. It is recommended to adjust dietary structure every 2-3 months. Special populations such as those with renal dysfunction need to control their total protein intake under the guidance of a doctor.