People sometimes eat skinless chicken breasts when trying to lose weight because they're relatively high in protein and low in fat. The main reason chicken breast is sometimes recommended for weight loss purposes is its protein content.
To lose 1 pound per week, you'll need to cut 500 calories out of your diet each day to make up the 3,500 calories in that pound. One way to eat a more balanced reduced-calorie meal is to divide your plate evenly bewteen whole grains -- or starchy vegetables like potatoes or corn -- fruit, non-starchy vegetables like broccoli or green beans, and your protein source, which in this case is chicken breast. Based in Hawaii, Jill Corleone is a registered dietitian who has been writing and lecturing on diet and health for more than 10 years. You've taken the first step to improve your health and lose weight by making exercise a regular part of your life.
Protein is important for muscle building, but eating more than you need is not going to make you leaner or help you lose weight.
Fat is a concentrated source of calories, so you need to be careful about the amount you include in your weight-loss diet.
She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. Simply adding chicken breasts to what you already eat won't result in weight loss, however. A study published in Nutrition in 2003 found that people lost about the same amount of weight when following a reduced-calorie diet and exercising whether they ate chicken or lean beef.

If you don't exercise in addition to cutting calories, about one-fourth of the weight that you lose will come from your muscle instead of fat.
Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R.
When trying to lose weight, you want to include carbs that are rich in nutrients and low in calories, so that means eating mostly fruits, vegetables and whole grains. To keep calories under control and meet your protein needs, include lean sources such as poultry, seafood, lean red meat, beans or tofu in your weight-loss diet.
But fat is a source of energy, which is helpful when you exercise, and it helps you absorb fat-soluble vitamins. To see a gradual drop in weight, you must eat chicken breasts in place of another higher-calorie food and reduce your overall caloric intake. A review published in The American Journal of Clinical Nutrition in 2015 found that meals that contain at least 25 grams of protein may help people increase their satiety levels so they don't eat as much later on in the day, helping them to better manage their body weight. This is about 70 calories less than the same amount of roasted chicken wings or broiled small end beef rib steak and 130 calories less than a 3-ounce serving of roasted large end beef rib roast. Low-energy-density foods are more filling than high-energy-density foods because you can eat more of them for fewer calories, which means you're less likely to be hungry in between meals. How many calories you need to lose depends on your current weight, gender and activity level. Fruits and vegetables are especially helpful when working out to lose weight because they are considered low-energy-density foods, which means they have few calories compared to their serving size.

To maximize the benefits, include mostly unsaturated fats such as those found in avocados, nuts, seeds, oils and fatty fish like salmon.
Fruits, vegetables and broth-based soups all contain a lot of fiber or water, which makes them lower in energy density, while fried foods, fatty meats and sweet treats tend to be high in fat or sugar, making them higher in energy density. Other good protein sources to eat during weight loss include skinless turkey breast or drumsticks, beans and other legumes, eggs, seafood and moderate amounts of nuts. The Centers for Disease Control and Prevention recommends doing strength-training exercises at least twice a week and spending at least 2 hours and 30 minutes doing moderate-intensity cardio each week.
The best foods to eat to help fuel your workout and promote weight loss are nutrient-rich and low in calories. People who eat more low-energy-density foods have an easier time losing weight and keeping it off because they feel full on fewer calories, says the Centers for Disease Control and Prevention. A glass of low-fat chocolate milk or a cup of nonfat yogurt makes a good snack choice after you exercise, as it helps refuel and promote muscle recovery. Eating more of these types of fat, instead of foods high in saturated fat such as butter and red meat, may help decrease your risk of heart disease.
Most people who exercise regularly can lose weight by limiting their intake to 1,200 to 1,600 calories a day.

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