As far as weight-loss foods go, chicken breast is one of the best. It's a great source of lean protein, which can help you feel full and stay full for long periods of time, curbing later hunger and snacking. It's commonly available, easy to prepare and versatile. However, even accounting for all of its potential benefits, chicken breast isn't a one-stop solution for weight loss.
Benefits
There are two primary nutrients that are relevant to dieters: fiber and lean protein. Both have satiating qualities and can encourage you to feel full longer than you would with other foods. If you eat enough fiber- or protein-rich foods, you may consume fewer total calories and gradually lose weight. While chicken breast doesn't contain any fiber, it is a fantastic source of lean protein, so it can play an instrumental role in a balanced weight-loss plan.
Nutrition Facts
Chicken breast is also relatively low in calories if you keep your serving size moderate and don't dress the final product with rich sauces or breading. Preparation makes all the difference. According to the USDA, 100 g of roasted boneless, skinless chicken breast has about 165 calories, 31 g of protein, 85 mg of cholesterol, no carbohydrates and 3.5 g of fat, 1 g of which is saturated. But 100 g of skin-on chicken breast that has been fried in batter has 260 calories, 25 g of protein, 85 mg of cholesterol, 9 g of carbohydrates and 13 g of fat, 3.5 g of which is saturated.
Uses
You have a great number of options for how to incorporate healthy chicken breast into your daily diet. In addition to eating it whole and roasted as a lunch or dinner entrée, you can shred pieces for omelets, tacos or sandwiches or chop squares for a high-protein addition to salads. If you're not a huge meat fan, try using small amounts of the chicken as a flavor enhancer in casseroles, soups or stews.
Balance
Although eating low-fat chicken breast on a daily basis can help you lose weight, it's not the only factor involved and it won't be the only food you have. Weight loss is really a matter of calories, specifically how many calories you eat in comparison to how many you burn. In addition to eating lean protein every day, the National Institutes of Health recommends rounding out your low-calorie diet with whole grains, fruits, vegetables and nonfat dairy.
Considerations
There are a myriad of factors involved in effective weight loss. Some are genetic and out of your control; others are within your reach to change. More so than eating chicken breast every day, regular moderate- to vigorous-intensity exercise and consistent low-calorie eating will help you drop pounds and keep them off.
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