Chicken thighs are a popular and tasty part of the chicken. They are high in protein and lower in fat than other chicken parts like the breast. Many people find chicken thighs more flavorful and juicier than chicken breasts. This leads to the question – can you eat chicken thighs as part of a weight loss diet?
Are chicken thighs healthy?
Chicken thighs are a good source of protein, vitamins, and minerals. A 3 ounce serving provides:
- Calories: 182
- Protein: 15 grams
- Fat: 10 grams
- Carbs: 0 grams
- Vitamin B6: 15% DV
- Niacin: 43% DV
- Zinc: 6% DV
- Selenium: 24% DV
Chicken thighs are higher in fat than chicken breasts because they contain more dark meat with higher fat content. However, they are still a lean protein option when compared to red meats like beef or pork.
Most of the fat in chicken thighs is unsaturated fat which is considered the “healthy” type compared to saturated fat. Chicken thighs contain monounsaturated and polyunsaturated fats including omega-3 fatty acids.
Chicken thighs are also a good source of nutrients like niacin, vitamin B6, selenium, and zinc.
So while chicken thighs are slightly higher in calories and fat than chicken breast, they can still be part of a healthy diet. Moderation is key.
Do chicken thighs make you gain weight?
Chicken thighs themselves do not directly make you gain weight. Weight gain occurs when you consume more calories than your body burns on a regular basis.
Chicken thighs have more calories and fat per serving compared to chicken breasts. The fat provides 9 calories per gram compared to 4 calories per gram from protein and carbs.
This means chicken thighs are more calorie dense. Eating a lot of calorie dense foods makes it easier to overeat and gain weight if large portions are consumed.
However, chicken thighs can be eaten in moderation as part of a weight loss diet. You just need to be aware of portion sizes and account for the extra calories in chicken thighs when planning your daily calorie goal.
Here is a calorie comparison of 100g cooked chicken thighs vs chicken breast:
| Chicken Thighs (100g) | Chicken Breast (100g) |
|---|---|
| 209 calories | 165 calories |
| 13g fat | 3.6g fat |
As you can see, chicken thighs contain 44 more calories and 9.4g more fat per 100g.
So chicken thighs are not inherently fattening, but can contribute to weight gain if eaten in large portions and not accounted for in your daily calorie intake. The key is moderation.
Benefits of chicken thighs for weight loss
Here are some of the benefits that make chicken thighs a good option for weight loss diets:
High in protein
Chicken thighs are an excellent source of protein with 15g per 3 ounce serving. Protein is the most filling macronutrient and helps keep you satisfied between meals.
Getting enough protein also helps preserve muscle mass when losing weight. More muscle mass means a higher daily calorie burn.
Nutrient dense
Chicken thighs provide a range of important vitamins and minerals like B vitamins, selenium, zinc and iron with relatively few calories. Choosing nutritious calorie sources can promote healthy weight loss.
Low carb
Chicken thighs contain zero carbohydrates making them a keto and low-carb friendly choice. Keeping carbs low stabilizes blood sugar and reduces insulin spikes which can aid fat loss.
Versatile
Chicken thighs are tasty and convenient. They can be baked, grilled, used in stir fries, curries, soups, salads, and more. Having versatile diet foods makes it easier to stick to a weight loss plan long-term.
May increase metabolism
Some research shows diets higher in protein may slightly boost metabolism compared to lower protein diets. The protein in chicken thighs can help you burn slightly more calories each day.
How to incorporate chicken thighs into a weight loss diet
Here are some tips for including chicken thighs as part of a healthy weight loss diet:
- Watch portion sizes. Stick to one chicken thigh per meal which is about 3 ounces cooked weight.
- Measure portions using a food scale for accuracy. It’s easy to underestimate portions.
- Remove skin to reduce calories and fat if desired.
- Combine with non-starchy vegetables like broccoli, greens, tomatoes, etc.
- Avoid frying or breading chicken thighs to keep calories down.
- Season with herbs and spices instead of high calorie sauces.
- Make sure to account for thighs when calculating your daily calorie intake goal.
Here is an example one day meal plan incorporating chicken thighs:
Breakfast:
– Greek yogurt with berries
– Hard boiled egg
– Coffee
Lunch:
– Chicken thigh salad: 3oz chicken thigh, lettuce, tomato, cucumber, avocado, balsamic vinegar
– Fruit
Dinner:
– Baked chicken thighs (3oz)
– Roasted sweet potato
– Steamed broccoli
This provides a good balance of protein, healthy fats, fiber and nutrients while keeping calories controlled for weight loss.
Should you choose chicken thighs or chicken breasts for weight loss?
Both chicken thighs and breasts can support weight loss. Here is a comparison:
| Chicken thighs | Chicken breasts | |
|---|---|---|
| Calories and fat | Higher in calories and fat per serving | Lower in calories and very lean |
| Protein | Good source of protein | Excellent source of protein |
| Nutrients | Provides more vitamins and minerals | Lower in micronutrients |
| Taste | More flavorful and juicy | Can be bland and dry |
| Price | Usually cheaper per pound | Tends to cost more |
Chicken thighs make a great choice for weight loss given their nutrition profile. They keep you full with protein and nutrients.
Chicken breasts are lower in calories so you can eat a larger portion size. This makes them helpful for controlling portions and feeling full especially if volume eating is your goal.
Both can fit into a healthy weight loss diet. Choose whichever you prefer or alternate between the two for variety.
Sample meal plans with chicken thighs
Here are two sample low calorie meal plans that incorporate chicken thighs:
1,500 calorie chicken thigh meal plan
Breakfast (400 calories)
– 1⁄2 grapefruit
– 2 scrambled eggs
– 1 slice whole wheat toast
– 1 cup green tea
Lunch (450 calories)
– Chicken thigh salad: 3oz chicken thigh, lettuce, cucumber, tomato, 1 tbsp ranch dressing
– 1 plum
– Iced tea
Dinner (500 calories)
– 3oz baked chicken thigh
– 1 cup brown rice
– 1 cup roasted broccoli
– Side salad with vinaigrette
Snacks (150 calories)
– Protein shake
– 10 almonds
1,200 calorie chicken thigh meal plan
Breakfast (300 calories)
– Oatmeal made with 1 cup almond milk and 1 tbsp chia seeds
– 1⁄2 cup blueberries
– Coffee
Lunch (350 calories)
– Chicken thigh Caesar salad: 3oz chicken thigh, romaine lettuce, parmesan cheese, Caesar dressing
– Clementine orange
Dinner (400 calories)
– Sheet pan dinner: 3oz chicken thigh, roasted broccoli, potatoes, garlic, rosemary
– Glass of red wine
Snacks (150 calories)
– Part skim string cheese
– 20 roasted unsalted almonds
These meal plans provide a good balance of protein, carbs, fat and calories for weight loss using chicken thighs. The portions are controlled to keep calories in check.
Chicken thigh recipes for weight loss
Here are some delicious weight loss friendly chicken thigh recipes:
Jerk Chicken Thighs
– 3oz chicken thighs seasoned with a dry jerk spice rub and baked. Serve with roasted sweet potatoes and a side salad.
Chicken Thigh Stir Fry
– Saute chicken thighs in a small amount of oil with plenty of vegetables like broccoli, peppers, onions, carrots. Season with reduced sodium soy sauce. Serve over brown rice.
Greek Chicken Thighs
– Bake chicken thighs seasoned with lemon, oregano, garlic. Serve with grilled zucchini, chickpeas, and tzatziki sauce.
Chicken Thigh Fajitas
– Saute sliced chicken thighs in a pan with bell peppers and onions. Wrap in corn tortillas with pico de gallo and greek yogurt.
Balsamic Chicken Thighs
– Bake chicken thighs coated in a balsamic vinegar glaze. Serve with quinoa and steamed green beans.
Chicken Thigh Chili
– Cook chicken thighs in a pot of chili made with tomatoes, beans, peppers, onions, and spices. Top with avocado and yogurt.
Conclusion
Chicken thighs can be part of a healthy diet for weight loss. Although they are slightly higher in fat and calories than chicken breasts, chicken thighs provide a good source of protein, vitamins, minerals and antioxidants.
Portion control is important when eating chicken thighs to keep calories in check. Aim for about 1 thigh per meal at 3 ounces cooked weight. Remove skin before cooking if you want to reduce fat and calories further.
Chicken thighs make a delicious, flavorful addition to any weight loss meal plan. Pair them with plenty of low calorie vegetables and grains like salads, stir fries, sheet pan dinners or chili. With some creativity, chicken thighs can help satisfy your taste buds while slimming your waistline.