Grilled chicken is often touted as one of the healthiest protein options, especially for those looking to lose weight. It’s low in fat and calories compared to other meats and cooking methods. But is grilled chicken truly an effective weight loss food? Here’s a comprehensive look at the benefits and downsides of eating grilled chicken for weight loss.
Nutrition profile of grilled chicken
Chicken breast is a lean cut of meat with only around 3 grams of fat per 3 ounce serving. Skinless chicken breast contains the following nutrients (1):
| Nutrient | Amount per 3oz serving |
|---|---|
| Calories | 142 |
| Protein | 26g |
| Fat | 3g |
| Saturated fat | 1g |
| Carbs | 0g |
As you can see, grilled chicken breast is very low in calories and fat, while providing a whopping 26 grams of protein per serving.
Protein is the most satiating macronutrient, meaning it keeps you feeling full for longer compared to fat and carbs (2). Eating protein-rich foods can boost metabolism, reduce appetite and promote weight loss over time (3).
Grilled chicken is also an excellent source of important nutrients like:
– Niacin – supports energy levels.
– Vitamin B6 – plays a role in metabolism.
– Phosphorus – helps keep bones healthy.
– Selenium – antioxidants that protect cells.
Overall, grilled chicken breast is one of the lowest calorie and fat protein foods you can eat. It provides high quality protein to help you meet your daily needs on a weight loss diet.
Benefits of grilled chicken for weight loss
Here are some of the top benefits associated with eating grilled chicken for weight loss:
Low calorie and nutrient dense
Chicken breast contains only around 140 calories per 3 ounce serving. It’s very nutritious for the amount of calories it provides.
You can eat a good portion of grilled chicken and still keep your meal low in calories. This makes it easier to create a calorie deficit for weight loss without feeling hungry or deprived.
High protein keeps you full
The high protein content of chicken helps you stay satisfied between meals. Protein takes the most energy for your body to digest compared to carbs and fat.
This thermogenic effect of protein causes you to burn slightly more calories during digestion. Protein also suppresses the hunger hormone ghrelin, which leads to reduced appetite (4).
One study found eating 30% of calories from protein reduced late night cravings by 60% and cut the desire for snacking at night in half (5).
Suppresses appetite hormones
In addition to keeping you full from the high protein content, grilled chicken may also help control appetite hormones like grehlin.
In one study, consuming chicken protein for a high protein breakfast led to decreased ghrelin and greater feelings of fullness compared to a high carb breakfast (6).
Lean protein protects metabolism
Eating adequate protein while cutting calories is crucial for preventing muscle loss and metabolic slowdown while dieting. Muscle burns more calories at rest than fat.
Without enough protein intake, your body will start breaking down muscle for energy as you lose weight. But getting plenty of protein from foods like grilled chicken helps protect your metabolism and muscle mass.
Easy to add to diet
Chicken is a very versatile ingredient that takes well to all different cooking methods. It can be grilled, baked, sautéed, slow cooked in the crockpot or instant pot and more.
Grilled chicken also works for all different diet approaches, including low carb, clean eating, paleo, Mediterranean and more. It’s an easy way to get lean protein at meals without too many other ingredients.
Downsides of eating grilled chicken for weight loss
While grilled chicken has many nutritional benefits, there are some downsides to consider:
Can be high in sodium
One potential concern with frequently eating grilled chicken for weight loss is the high sodium content, especially if you buy packaged cooked chicken.
Chicken contains 66mg sodium naturally per 3 ounce serving. However, packaged grilled chicken can contain up to 1,000mg per serving due to sodium-containing seasonings and marinades.
High sodium intake is associated with high blood pressure, fluid retention and heart problems (7). If eating a lot of grilled chicken, be sure to get lower sodium options and season it yourself.
Risk of dryness
Chicken breast is a lean cut that can easily become dry and bland, especially when grilling. People may end up adding high calorie sauces and seasonings to improve flavor.
To prevent dry chicken, marinate it and grill just until cooked through. Overcooking will cause dryness. You can also cook chicken thighs instead of breast to prevent dryness. They contain slightly more fat to keep them moist.
May contain carcinogens
When any meat is cooked at high temperatures for a long time, carcinogens called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can form. These compounds may potentially increase cancer risk.
Charring or burning the surface of grilled chicken should be avoided to limit formation of these carcinogens. You can also reduce risk by marinating chicken before grilling, which creates a barrier to lower HCA formation.
Risk of foodborne illness
Raw chicken is one of the top causes of food poisoning. Chicken can harbor bacteria like salmonella and needs to be stored and cooked properly to prevent illness.
Always refrigerate chicken right away after buying and cook to an internal temperature of 165 ̊F. Be sure to clean any surfaces that touched raw chicken as well.
As long as proper precautions are taken when handling and cooking, grilled chicken has a low risk of foodborne disease. But improper handling can lead to potential illness.
How much grilled chicken per day is healthy?
So what is a healthy amount of grilled chicken to eat per day when trying to lose weight?
According to nutrition experts, the optimal intake for protein is:
– 0.36g per pound of body weight for sedentary people
– 0.45g per pound for moderately active people
– 0.68g per pound for very active people (8)
For a 140 pound sedentary woman, that would equal about 50 grams protein daily. A 170 pound active man would need about 70-115 grams protein per day.
Since chicken breast contains around 26 grams protein per 3 ounce serving, the average person would need to eat two to four servings of chicken daily to meet protein needs.
This provides about 280-560 calories from chicken. So most people can healthily fit in two or three servings of grilled chicken breast daily when losing weight.
You can adjust your portion sizes based on your own calorie needs and diet approach. But for most, sticking to around 6-9 ounces or 24-36 grams protein daily from grilled chicken is ideal and sustainable.
Healthy ways to prepare grilled chicken
To get the most nutrition and flavor in your grilled chicken, here are some healthy preparations:
Marinate chicken before grilling
Marinating chicken not only adds flavor but also helps prevent drying out. Some healthy marinades include:
– Greek yogurt with lemon, garlic and herbs.
– Pesto sauce.
– Teriyaki or soy sauce.
– Olive oil, balsamic, garlic and mustard.
You can also use premade marinades or seasoning blends without too much sodium.
Partially cook in skillet then finish on grill
Get a nice char and mark by quickly grilling after cooking chicken over medium heat on the stove top for a few minutes per side first.
Use wood chips for flavor
Soak wood chips like hickory, oak or mesquite before putting on the grill for smoky flavor.
Grill on cedar plank
Planking salmon is popular but you can also grill chicken on a soaked cedar plank for a smoky taste.
Grill kebabs and skewers
Alternate pieces of chicken with veggies on skewers for portion control and more nutrition.
Pair with healthy seasonings and sauces
Flavor grilled chicken with chimichurri sauce, salsa, pesto or simply herbs and spices. Olive oil, balsamic, lemon and garlic also add great taste.
Use leftover grilled chicken in meals and salads
Shred grilled chicken breast to add to pasta, rice bowls, wraps, salads, soups and more for an easy protein boost.
Sample meal plan with grilled chicken
Here is a sample one day meal plan incorporating grilled chicken for weight loss:
Breakfast:
– Greek yogurt bowl with berries, chia seeds and chopped grilled chicken breast.
Lunch:
– Grilled chicken Cobb salad – chopped grilled chicken over greens with tomato, avocado, hard boiled egg and balsamic vinaigrette.
Dinner:
– Sheet pan fajitas with grilled chicken, peppers and onion with salsa, guacamole and spinach.
Snacks:
– Celery sticks with whipped cream cheese and chicken salad.
– Apple slices with natural almond butter.
This provides around 110 grams protein and 1,500 calories. Macros come out to around:
| Macronutrient | Grams |
|---|---|
| Protein | 110g |
| Carbs | 115g |
| Fat | 55g |
As you can see, grilled chicken can easily be incorporated into a healthy, balanced and protein-rich meal plan to support weight loss.
6 Tips to help maximize grilled chicken for weight loss
Here are some final tips to get the most out of grilled chicken for a slimmer waistline:
1. Stick to skinless chicken breast and trim any excess fat to keep calories and fat low.
2. Flavor chicken with herbs and spices rather than high sodium sauces and dressings.
3. Grill chicken until just opaque all the way through – 165 ̊F internal temperature.
4. Avoid charring the surface too much to lower potential carcinogens.
5. Measure 3-4 oz portions to control calories. Weigh it raw since cooked chicken weighs 25% less.
6. Pair with a serving of veggies, healthy starch or salad at meals to balance nutrition.
Conclusion
Grilled chicken breast is one of the best high protein, low calorie foods you can eat for fat loss. It’s very nutritious, keeps you feeling full, protects your muscles and metabolism, and can easily be incorporated into a healthy diet.
Aim for around 3-4 ounce servings of grilled chicken 1-2 times per day to reap the benefits for weight loss, along with regular exercise and a nutritious diet. Grilled chicken is tasty and satisfying way to boost your protein intake and lean down.