Why can we eat chicken for weight loss

During weight loss, it is recommended to consume chicken breast jerky in moderation, but it is important to choose low-fat and low salt products and control intake. As a high protein snack, chicken breast jerky can help increase satiety, and its weight loss effect mainly depends on the production process, serving size, and pairing method.

1. Protein advantage:

Chicken breast jerky has a protein content of over 60%, with approximately 30 grams of protein per 100 grams. High quality protein can promote muscle synthesis, increase basal metabolic rate, and prolong gastric emptying time. Research has shown that a high protein diet can increase daily calorie expenditure by 80-100 calories, but it is important to note that the daily total protein intake should not exceed 2 grams per kilogram of body weight.

2. Fat control:

The dry fat content of qualified chicken breast should be less than 5%, and baking process products should be preferred. Some merchants add fatty meat or vegetable oil to enhance the taste, leading to a surge in fat content. When purchasing, it is necessary to check the nutrition chart and avoid choosing products that contain added fats such as shortening and palm oil.

3. Sodium content risk:

The dry sodium content of commercially available chicken breast meat generally exceeds 1000mg/100g, and excessive intake can easily cause edema. It is recommended to choose products with a sodium content of less than 600mg, or homemade versions without additives. hypertensive patients should control their daily intake within 30 grams and increase their water intake after consumption.

4. Timing of consumption:

Within 30 minutes after exercise, consuming 20 grams of chicken breast jerky, combined with carbohydrates, can accelerate muscle glycogen recovery. Avoid consuming at night, as protein digestion can interfere with melatonin secretion. When substituting meals, it is necessary to pair them with vegetables and consume no more than 50 grams at a time to prevent excessive protein intake.

5. Alternative options:

Homemade air dried chicken breast can completely control the addition of seasonings, using natural seasonings such as lemon juice and black pepper. Vegetarians can use soy protein crisps as a substitute, which have similar calories but lower fat content. When in doubt about commercially available products, boiled chicken breast is a safer choice.

It is recommended to use chicken breast jerky as an auxiliary means of protein supplementation rather than the main weight loss method. Daily intake should be controlled within 50 grams, combined with 30 minutes of aerobic exercise daily for better results. Pay attention to observing physical reactions, as some individuals may experience symptoms of indigestion or allergies. Long term consumption requires regular testing of kidney function to avoid potential risks of high protein diets. Choosing independent small packaging products can help control single intake, and after opening, they need to be refrigerated to prevent spoilage.