Are you looking for tasty food that helps you stay healthy? Grilled chicken for weight loss is a great choice! It is low in fat and high in protein, which means it can help you feel full without adding extra calories. Eating grilled chicken can give you energy and help your muscles grow strong.
When grilled chicken is cooked with flavorful marinades and little oil, it becomes a satisfying and adaptable choice for sticking to a balanced diet. It is delicious and nourishing because it is versatile in absorbing tastes, from zesty citrus to aromatic herbs.
In this blog, we will share healthy grilled chicken recipes for weight loss that are easy to make and super yummy! You can enjoy these dishes while working towards your fitness goals. Each grilled chicken for weight loss recipe is packed with flavours and healthy ingredients. Plus, using grilled chicken to lose weight is a smart idea because it can be part of many meals. Whether you want a tasty lunch or a nice dinner, grilled chicken can fit right in. Get ready to try some delicious recipes that will help you feel great and stay healthy!
Table Of Contents
1. Nutritive Value Of Grilled Chicken
2. 3 Healthy Grilled Chicken Recipes For Weight Loss
3. Is Grilled Chicken Good For Weight Loss?
4. Can We Eat Grilled Chicken During Weight Loss At Night?
5. Dietitian's Recommendation
6. The Final Say
7. FAQs
8. References
Nutritive Value Of Grilled Chicken
The nutritional value per 100 gm grilled chicken is:
Nutrient | Amount |
Calories | 237 |
Fat | 13.49g |
Saturated Fat | 3.758g |
Monounsaturated Fat | 5.296g |
Polyunsaturated Fat | 2.945g |
Carbohydrates | 0g |
Sugar | 0g |
Fibre | 0g |
Protein | 27.07g |
Sodium | 405mg |
Cholesterol | 87mg |
Potassium | 221mg |
Also Read: 15 Healthy Indian Snacks With Low Calories For Sustainable Weight Loss!
3 Healthy Grilled Chicken Recipes For Weight Loss
Here are some healthy and tasty recipes for grilled chicken for weight loss:
1. Grilled Lemon Chicken
Because of its low-calorie count and high protein content, Grilled Lemon Chicken is a wonderful healthy lunchbox idea for those trying to lose weight. The olive oil delivers healthy fats, and the lemon juice adds taste without unnecessary calories.
Ingredients
- Boneless chicken or chicken breast - 150 gm
- Lime juice - 2 ½ tbsp
- Olive oil - 2 tbsp
- Spring onions, chopped- 4 to 5
- Garlic cloves, minced - 4
- Corriander freshly chopped chopped- ½ cup
- Pepper - ¼ tsp
- Salt to taste
Preparation Method
Marination:
- Place chicken in a shallow dish.
- Mix lime juice, oil, spring onions, garlic, coriander, salt and pepper before pouring over the chicken and coating it.
- Cover and chill for 2-4 hours.
Grill:
- Heat the grill pan and start grilling the chicken, covered, over medium-hot heat for 3-4 minutes on each side; make sure the chicken is tender.
- Serve in a dish and drizzle the remaining marinate for extra flavour.
2. Teriyaki Grilled Chicken
Teriyaki Grilled Chicken is an awesome addition to a healthy protein diet for weight loss. When made with an emphasis on lean ingredients and portion management, it can be a part of a balanced, nutrient-dense meal with low calories and protein.
Ingredients:
- Skinless chicken breast(boneless) - 2
- Water - ⅓ cup
- Chicken broth - ¼ cup
- Soya sauce - ¼ cup
- Garlic cloves - 2 minced
- Ground ginger - ½ tsp
- Salt and pepper to taste
Preparation Method:
- Take a saucepan and mix all the ingredients, excluding the chicken breast. Heat over medium flame until boiling; let it cook for 1 minute to prepare a marinade. Allow to cool for 10 minutes.
- Put the chicken in a container, and ensure the marinade covers it completely. Place in the fridge and chill for a minimum of 2 hours.
- Place the chicken in a grill pan and cook on medium heat for 8 to 10 minutes per side till it becomes soft or tender.
- Add the leftover marinade over the chicken once placed on a serving plate while serving for additional taste.
3. Italian-Flavored Grilled Chicken
Italian-flavoured Grilled Chicken is perfect for weight loss when prepared with lean chicken breasts and a tasty marinade. For a filling, low-calorie dinner, serve the grilled chicken with a side of roasted veggies or a simple salad.
Ingredients:
- Chicken breasts - 2
- Extra-virgin olive oil - 1 tbsp
- Large garlic cloves, minced - 4
- Dried thyme - 1tsp
- Dried oregano - ½ tsp
- Salt - ½ tsp
- Black pepper - ½ teaspoon
- Lemon zest from one lemon - 1½ teaspoons
Preparation Method:
- In a shallow dish, combine the olive oil, minced garlic, thyme, oregano, salt, pepper, and lemon zest.
- Add the chicken breasts and turn to coat both sides evenly with the marinade mixture.
- Cover the dish and refrigerate for at least 4 hours, or up to overnight, to allow the flavours to infuse the chicken.
- Preheat a grill pan over high heat and lightly oil the surface.
- Add the marinated chicken breasts and cook for 8-10 minutes per side or until the chicken is cooked through and no longer pink in the centre.
- Be careful not to overcook the chicken.
- Transfer the grilled chicken to a serving platter and enjoy!
Also Read: Delicious And Nutritious: Healthy Meal Ideas For Effective Weight Loss
Is Grilled Chicken Good For Weight Loss?
Yes, grilled chicken is good for weight loss. The benefits of grilled chicken for weight loss are as follows:
1. High Protein Content
Grilled chicken is rich in protein, which is crucial for weight loss. Muscle tissue is built and repaired with the aid of protein, which increases metabolism. Even when at rest, the body burns more calories when its metabolism is higher. Additionally, protein has a higher thermic effect compared to fats and carbohydrates, meaning the body uses more energy to digest protein. As a result, you burn more calories all day long.
2. Low In Calories
Grilled chicken is significantly lower in calories than fried or breaded chicken. The grilling process allows the fat to drip off the meat, reducing the overall calorie content. A 100 gm serving of grilled chicken breast contains about 165 calories, making it a great option for anyone trying to cut calories without compromising flavour or fullness.
Also Read: Indulge In These Quick And Easy Low Calorie Dinner Ideas To Support Your Weight Loss Goals
3. Low In Fats
Grilled chicken, especially when skinless, is low in saturated fats. Reducing the intake of saturated fats is beneficial for heart health and can help reduce cholesterol levels in your body. A diet low in unhealthy fats is also aligned with weight loss goals, as it prevents the accumulation of excess fat in the body.
4. Satiating Effect
Protein-rich foods like grilled chicken have a satiating effect, meaning they help you feel full for longer periods. This can reduce overall calorie consumption as the desire to snack or overeat decreases. The feeling of fullness helps maintain a calorie deficit, which is essential for weight loss.
5. Supports Muscle Growth And Maintenance
To prevent a decline in metabolism during weight loss, muscular mass must be maintained. The high protein content in grilled chicken for weight loss supports muscle growth and repair, ensuring that the body retains lean muscle while shedding fat. This balance is key for effective and sustainable weight loss.
Can We Eat Grilled Chicken During Weight Loss At Night?
Yes, grilled chicken is actually a very healthy dinner idea recipe, especially when you are trying to lose weight. Grilled chicken is a lean source of protein, which can help keep you full and satisfied, preventing late-night snacking on unhealthy foods. Protein takes longer to digest compared to carbohydrates, which means it can keep you feeling full for longer periods. Eating a protein-rich meal at night may also help stabilise blood sugar levels, preventing hunger spikes and cravings later.
However, it is important to avoid consuming large portions right before bedtime. Eating a heavy meal late at night can lead to discomfort and indigestion, affecting sleep quality. Poor sleep can negatively impact metabolism and hunger-regulating hormones, potentially hindering weight loss. A reasonable portion of grilled chicken, combined with a side of non-starchy vegetables like spinach or broccoli, can make for a balanced and light dinner option that supports weight loss.
Aim to eat your last meal of the day 2-3 hours before going to bed to get optimal results from grilled chicken for weight loss. This allows time for proper digestion and helps maintain a healthy metabolism, aiding in weight management goals.
Dietitian's Recommendation
Although grilled chicken is a nutritious choice, it is important to be mindful of serving sizes. Eating too much of any food can result in consuming too many calories, making it difficult to lose weight.
To avoid getting bored with your diet, experiment with diverse grilling techniques and flavours. Herbs, spices, and citrus juices can enhance taste without increasing calorie intake. To switch things up, try grilling chicken skewers, adding them to stir-fries, or mixing them into soups.
Combine grilled chicken with a selection of vegetables for well-rounded meals. Vegetables have a low-calorie content but are rich in fibre, which helps with feeling full and losing weight. Think about combining grilled chicken with leafy greens, bell peppers, zucchini, or broccoli for a meal that is full of nutrients.
Dt. Akshata Gandevikar
The Final Say
Grilled chicken is an awesome recipe that you can include in your diet plan for weight loss. Its nutritional advantages, flexibility, and capacity to keep you full make it a perfect choice for those aiming to lose weight.
By learning how to cook and include grilled chicken for weight loss in your meals, you can savour delicious and nutritious dishes that help you achieve your weight loss objectives. Keep in mind that maintaining consistency and balance is crucial for attaining long-lasting success.
FAQs
1. Is grilled chicken beneficial for losing weight?
Grilled chicken is a great option for losing weight. It is a low-fat source of premium protein, which is essential for managing weight effectively. Protein plays an important role in the construction and maintenance of muscles, as muscle mass contributes to an increased resting metabolism, resulting in more calories being burned even while at rest.
2. How can I add flavour to grilled chicken without adding extra calories?
Use herbs, spices, citrus juices, and vinegar-based marinades to add flavour to grilled chicken without adding extra calories. Avoid sugary or high-fat sauces.
3. Can I eat chicken daily for weight loss?
Yes, eating chicken daily can be part of a weight loss plan, as it's a lean source of protein that aids muscle maintenance and satiety. Opt for skinless, grilled chicken to minimise calories and fat.
4. How much weight does grilled chicken lose after it is cooked?
Grilled chicken can lose about 25% of its weight during cooking due to moisture loss. This varies based on cooking time and temperature. For instance, a raw chicken breast weighing 150 grams might weigh around 112-120 grams after grilling. The reduction is primarily water content, not nutritional value, which remains largely intact.
References
- https://larosachicken.com/4-major-benefits-of-eating-rilled-chicken#:~:text=Lose%20Weight&text=This%20is%20because%20grilled%20chicken,can%20make%20losing%20weight%20easier.
- https://poultryeu.eu/grilled-chicken-is-good-for-weight-loss
- https://www.onceuponachef.com/recipes/perfectly-grilled-chicken-breasts.html#tabrecipe
- https://food.ndtv.com/food-drinks/weight-loss-try-these-three-high-protein-grilled-chicken-recipes-to-shed-a-few-pounds-2046504
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