Those working out to lose weight know the importance of the right diet necessary to shed the extra pounds. There’s a lot of speculation around the food items and the correct combination of protein and fiber that are best to cut body weight.
People have different views about different weight loss meals, and in this article, we will stay focused about the much-talked chicken and rice diet for weight loss. Here, we will try to eradicate all confusion related to chicken and rice.
There is much talking about the chicken and rice diet for weight loss. Some people consider it one of the best protein, carbs, and fiber combinations, while others may disagree. To make it simple, we want you to know that a bowl of chicken and rice meal has the perfect ratio of macronutrients you need to fuel your body.
Bodybuilders, weight loss experts, dieticians, etc., manage to catch your attention whenever they talk about a certain diet for weight loss.
Different weight loss diets (like keto) and eating patterns (like intermittent fasting) have caught your attention sometimes or other, but something as basic as a bowl of rice and chicken has remained on the list of the most popular weight loss diet since the longest time.
Chicken is a first-class protein, which, when included in the meal, makes you feel fuller for longer. On the other hand, rice gradually releases glucose in your bloodstream, giving you continuous energy.
So, the right portions of chicken and rice diet help manage your hunger cravings and lose weight fast. Keep reading to know about other important details related to this weight loss diet.
Will Eating Chicken and Rice Help You Lose Weight?
Yes, eating chicken and rice for weight loss is a good choice as this meal helps you lose weight.
Chicken and rice is an age-old weight loss meal consumed by bodybuilders and fitness enthusiasts. It is one of the staple weight-loss diet because of a couple of reasons. Let’s look at these explanations in detail.
Firstly, a bowl of chicken and rice is low in calories. For instance, three oz. of skinless chicken breast meat has 128 calories, half a cup of white rice has 102 calories, while in the same amount of brown rice, you get 108 calories.
So, calculate the calories you consume in a meal and adjust it according to the calories you are advised to intake per meal.
The second reason people prefer chicken and rice to lose weight is the presence of a rich amount of protein in this diet. Various pieces of research claim that food with high protein levels uses more calories to digest, causing a calorie deficit resulting in weight loss.
Therefore, a diet having chicken and rice will be more beneficial than low-fiber, low-protein food options (no matter if it has the same amount of calories).
What are the Benefits of Eating Chicken and Rice?
Owing to its popularity, it is essential to discuss the benefits of a chicken and rice diet for weight loss. We will discuss the benefits of chicken and rice separately to clarify the explanation.
Reasons why including chicken in the weight loss meal is a must.
According to experts, a high-protein diet, like chicken, curbs your appetite, making you feel fuller for longer. On the contrary, if you consume a high-fat or high-carb food item, you will likely feel hungry again after nearly 30 minutes of your meal.
Therefore, eating chicken gives you the right amount of nutrition and controls your hunger, helping you lose weight.
Consumption of chicken in the right amount makes you feel more satisfied and full for longer. As a result, you do not feel the urge to snack between your meals, reducing hunger and body weight.
Helps in building muscles
The major problem people face while dieting is losing muscle mass, which isn’t good for our bodies. However, this gets controlled when you include a food item with first-class protein, like chicken.
Chicken helps you build muscle, which makes your body appear more toned and defined. Bodybuilders who spend hours every day in the gym know the importance of muscle mass, and they include chicken in their daily diet to get the desired body results.
According to research, including chicken and other high-protein food sources in your diet helps you build muscle, lose weight, and prevent losing muscle mass while dieting.
Improves bone health
As we age, bone health issues like osteoporosis tend to become common in men and women. Our changing lifestyle, including habits like smoking, drinking alcohol, poor diet, etc., are some of the most common reasons leading to bone density issues.
However, eating a high-protein diet with other lifestyle changes can help.
According to experts, high-protein food like low-fat chicken can help keep your bones healthy as you age. Chicken is an essential nutrient for bone health.
Chicken is extremely rich in vitamins and minerals
Chicken is not only a great source of protein, but it also includes various vitamins and minerals that provide the necessary nutrients to your body.
The helpful vitamins in a bowl of chicken keep you satisfied, improve bone health, build muscle, and assist in your weight loss journey. Let’s look at the list of vitamins found in chicken.
- Vitamin B6– Vitamin B6 is necessary to boost our immune system to protect our body against harmful infections.
- Vitamin B12– Vitamin B12 contributes to the brain’s healthy functioning and helps develop our brain, nerves, and body cells.
- Tryptophan– This is an essential amino acid that controls your brain chemicals, sleep, and mood.
- Choline– Choline is an essential nutrient that helps boost metabolism for healthy brain development.
- Zinc– This vital nutrient helps boost our immune system and metabolic properties
- Copper– This essential nutrient contributes towards improved immune system, bone health, and cardiovascular health.
- Iron– Iron helps with gastrointestinal processes and also helps regulate your body temperature. In addition, iron is also known to improve your focus.
Reasons why you should include rice in your bowl of chicken
Keeps you full for long
Combining chicken with a high-fiber carb like rice satiates your hunger and prevents snacking between meals. Furthermore, the fiber found in certain vegetables, fruits, and carbohydrates has the ability to protect you against body illnesses like diverticulosis and colon cancer.
Provides Energy and regulates blood sugar levels
Complex carbohydrates like rice (both brown and white) provide you necessary energy, regulate blood sugar levels, and help burn fat simultaneously. Brown rice, in particular, contains more fiber that supports gut health and reduce inflammation.
According to the American Heart Association, whole grains, like brown rice, reduce the risk of heart diseases and improves blood sugar levels. In addition, it also helps control type 2 diabetes and obesity.
Planning your diet to include a healthy mixture of proteins, carbs, and fiber helps reduce and maintain body weight. Experts suggest the daily dose of fiber should be between 19-38 grams per day. So, program your diet accordingly and ensure including veggies like green peas and broccoli that are rich in fiber.
Is Chicken and Rice a Good Diet?
Yes, chicken and rice are a good diet as it contains the right amount of complex carbohydrates, fiber, and protein.
Most people love the chicken and white rice diet because it is easy to prepare and contains enough carbs, fiber, and protein to achieve optimal nutrition. The majority of fitness enthusiasts consume a bowl of chicken with white or brown rice at least once a day, and you can do it, too.
Chicken and rice is the perfect combination for weight loss as chicken contain vitamins B6, and B12, with niacin, biotin, riboflavin, zinc, iron, and phosphorus. Rice includes fiber, vitamins B1 and B6, phosphorus, magnesium, and selenium.
Chicken and rice is undoubtedly good diet, but you can always try to include variations to make your meals more exciting. So, instead of chicken, you can consume low-fat cottage cheese or beef and substitute your rice with whole wheat pasta or quinoa.
When you are on your journey to lose weight, it is crucial to plan your meals and record your daily calorie intake.
Even if you are consuming a low-calorie meal with sides and beverages that increase your daily calorie count, you won’t be able to lose weight. Therefore it is extremely vital to lower your portion sizes to achieve a calorie deficit each day.
Always make sure to follow the correct preparation methods for optimal benefits.
Most importantly, introduce variations in your meals to make your weight loss journey more sustainable.