Why can we eat chicken during weight loss

During weight loss, it is recommended to consume chicken jerky in moderation, but it is important to choose low-fat and low sugar non added products. Chicken jerky, as a high protein snack, can help control appetite, but commercially available products may contain excessive salt, sugar, and preservatives. It is recommended to prioritize homemade or simple ingredient products.

1. Protein advantage:

Dried chicken is rich in high-quality protein, with about 30 grams of protein per 100 grams, which can prolong satiety and reduce muscle loss. Protein foods have a higher thermal effect and can consume more calories during digestion, making them suitable as an extra meal between meals. Pay attention to choosing baked products instead of fried products.

2. Sodium content risk:

The sodium content of commercially available chicken jerky generally exceeds the standard, with some products containing more than 2000 milligrams of sodium per 100 grams. Excessive sodium intake can lead to edema, elevated blood pressure, and stimulate appetite. It is recommended to check the nutrition chart and choose products with a sodium content of less than 600 milligrams per 100 grams. Drink plenty of water after consumption to promote metabolism.

3. Additive issue:

Most processed chicken jerky contains preservatives such as sodium nitrite, flavor enhancer sodium glutamate, and white sugar additives. These components may disrupt the balance of gut microbiota and affect metabolic function. When purchasing, please note that the top three ingredients on the ingredient list should be chicken, salt, and spices.

4. Calorie control: Although the calorie content of dried chicken is about 240 kcal/100g lower than snacks such as potato chips, excessive consumption can still lead to excessive calorie intake. It is recommended to consume no more than 30 grams per serving, about the size of a palm, and include it in the daily total calorie budget. Eating vegetables in combination can increase dietary fiber intake.

5. Alternative solutions:

Healthier alternatives include homemade dried chicken breast meat baked at low temperatures in an oven, ready to eat chicken breast meat, or boiled shredded chicken breast meat. These methods can maximize the retention of nutrients, avoid excess additives, and control fat content below 3%. During weight loss, choosing snacks should follow the principle of "high protein, low processing". In addition to controlling the intake of chicken jerky, it is recommended to combine it with 30 minutes of aerobic exercise daily, such as brisk walking, swimming, and 2-3 sessions of resistance training. Maintain a ratio of 1/2 vegetables on the plate, 1/4 high-quality protein, and 1/4 whole grains in the diet. Pay attention to drinking a daily water intake of kg x 30ml of body weight to avoid increasing kidney burden due to a high protein diet. Regularly monitoring changes in body fat percentage is more meaningful than simply focusing on weight.