Chicken breasts are an extremely healthy staple in most people’s diet. The right way to prepare the chicken breast is very important – fried adds calories that many might not account for. To help you keep muscle mass even as you lose fat, chicken breast is an excellent source of high quality, protein-rich protein. It’s a very versatile ingredient and is usually used in casseroles and soups. You can bake, fry or broil your chicken breast to produce delicious meals with practically no calories. However, there are some ways to lower the calories in a chicken breast, as well as make the food more tasty.
- Watch What You Put Into Your Mouth Chicken breasts come in a wide variety of flavors and textures, from mildly spicy to sweet. Most nutritionists agree that a one-ounce serving of chicken contains around five to nine grams of fat, with about half of that amount in the form of fat and protein. That’s not a lot of calories, but think about how many times you’ve popped a chicken breast into your mouth and chewed it, trying to get as much as you can out of it. When you cook a chicken breast, those calories are transferred to your food and the next time you eat it, they’re there. A good rule of thumb is to keep your serving size the same, regardless of whether you’re eating it hot or cold.
- No More Than 3 Gigs of Net Carbs If you’re watching your carb intake, be sure you’re including lots of vegetables and dark green leafy greens in your diet, since these are excellent sources of dietary fiber and low in calories. Be sure to also keep your protein intake at about one gram per serving and stay away from high calorie, high fat “fatty” snacks like potato chips and ice cream. About a third of a cup of chicken offers about two grams of protein, which is just fine if you don’t overdo it with cheese and butter. Chicken breasts can be used to prepare a variety of different recipes, from pasta to lasagna and barbecue. Chicken is versatile, so feel free to use it in any number of delicious recipes!
- Less Than Three Gigs of Trans Fat The best sources of unsaturated fat are nuts and seeds, and olives and olive oil are excellent sources of unsaturated fat, so feel free to sprinkle a little of this on your chicken breasts. Unsaturated fat is just as important to your health as saturated fat, so be sure to limit your consumption of calories in a chicken breast if you’re counting calories for the purpose of losing weight. Trans fats are digested too quickly, so your body doesn’t get the full fat-burning benefits.
- Fourteenograms or Less per Chicken Breast It takes four ounces of meat to equal one pound in weight, so make sure to always purchase a good quality breast and don’t be tempted to cook the breasts yourself. Cooking the breasts using different methods, such as using a pressure cooker or poaching them by placing them in the saute pan with a lid on them, will cause them to lose a significant amount of shape and calories. Cooking the breasts using the stove top is the best way to retain the shape and flavor of the meat. If you opt for frying, stick with light olive oil, and keep the heat medium low.
- Four ounces of Leaner Meat A three.5-ounce serving of skinless, boneless, or trimmed breast has a total of only sixty calories and has a very low nutritional value. While the lower caloric count is very attractive, there is no substitute for high quality protein sources like eggs and lean meats. Protein provides more than twenty times the calories and forty times the protein content of a simple egg, so investing in a quality egg will help ensure you get the most out of your investment in a chicken breast. Protein plays an important role in building muscle tissue, so eating lean cuts of meat is an excellent way to get the most protein possible, which helps to keep the weight off over time.