When people are trying to lose weight, a lot of them eat chicken. But why? Last updated July 8, 2025
Chicken is one of the most popular foods. In the UK, it’s second only to beef as the most popular meat [1]. And for good reason: itâs tasty, versatile, relatively affordable, and it packs quite the nutritional punch, boasting benefits like a high protein content and a host of vitamins and minerals.
Chicken is often part of people’s diets when they’re trying to lose weight, mostly because it’s high in protein. In fact, thereâs now an entire diet that revolves around eating (only) chicken.
But, before you stock up on the stuff and incorporate it into every meal, there are a few things you should know about eating chicken for weight loss.
Chicken is one of the most popular meats worldwide. Known for its versatility, affordability, and mild flavor, chicken can be a nutritious addition to a healthy weight loss diet. But will eating chicken truly help you lose weight? Let’s explore the evidence.
How Chicken Can Aid Weight Loss
There are several reasons why chicken may support weight loss efforts:
High in Protein
Chicken is an excellent source of protein A 100g serving of chicken breast contains about 31g of protein (1)
When compared to fat and carbs, protein makes you feel fuller and more satisfied. Protein can speed up your metabolism, cut down on your hunger, and help you keep your muscle mass while you lose weight (3, 4).
Low in Calories
Chicken is a lean meat that is relatively low in calories. 100g of roasted chicken breast only contains about 165 calories (1).
Picking chicken over meats like beef or pork that are higher in calories can help you eat fewer calories overall, which is an important part of losing weight.
Versatile and Easy to Cook
Chicken is very versatile – it can be roasted, grilled, baked, sautéed, or used in salads, sandwiches, wraps, soups and more It’s easy to incorporate into a variety of healthy recipes
Chicken also cooks quickly compared to other meats like beef or pork, making it a convenient option for quick, healthy meals.
Nutrient-Dense
Chicken is full of important vitamins and minerals, like niacin, vitamin B6, selenium, phosphorus, and more. It is also low in calories and high in protein.
Choosing nutritious foods can ensure you get adequate nutrition while cutting calories for weight loss.
How Much Chicken to Eat for Weight Loss
A calorie deficit means that you eat fewer calories than you burn. This will help you lose weight. You should eat a certain amount of chicken based on your weight loss goals and how many calories you need.
As a general guide:
- Women may need about 1200-1500 calories per day for weight loss
- Men may need about 1500-1800 calories per day for weight loss
- Eating 0.8-1g of protein per kg of body weight daily is recommended
To meet protein needs on a weight loss diet, 100-150g of chicken per day, or about the size of a deck of cards, is a reasonable goal. Pay attention to portion sizes and calorie intake from other foods as well.
Healthy Ways to Prepare Chicken for Weight Loss
To maximize the weight loss benefits of chicken, opt for healthy cooking methods like:
- Grilling, roasting or baking: Use minimal added oils or rubs.
- Poaching or boiling: This allows fat to drain away.
- Chicken soups or broth-based dishes.
- Chicken salads with lots of veggies.
Avoid frying chicken or using high-fat sauces or dressings. Watch out for hidden calories and extra fat.
Potential Drawbacks of Eating Chicken
While chicken can be part of a healthy weight loss diet, there are a few drawbacks to consider:
- Chicken skin is high in fat and calories. Remove skin before eating.
- Breading or batter adds calories. Avoid breaded chicken.
- Watch sodium content in processed chicken like luncheon meat.
- All animal proteins could potentially harbor trace pollutants. Opt for organic, free-range chicken when possible.
- Relying too heavily on chicken may cause nutrient deficiencies long-term. Vary your protein sources.
The Bottom Line
Chicken can be an excellent addition to a healthy weight loss diet due to its high protein content and low calorie count. However, chicken alone won’t make you lose weight – an overall calorie deficit is needed.
For best results, eat grilled, baked or poached chicken as part of a balanced, reduced-calorie diet with plenty of vegetables, fruits, whole grains and healthy fats. Pay attention to portion sizes and avoid breaded or fried chicken.
With some planning, chicken can help boost nutrition and support your weight loss journey. But it shouldn’t be the sole focus of your diet in order to lose weight effectively and sustainably.
References:
What are the health benefits of chicken?
Here are just a few ways chicken can be good for you:
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FAQ
Is chicken good for weight loss?
Chicken is a weight loss superfood with many benefits. The high protein content is one of the primary reasons for its weight-loss benefits, as it helps increase feelings of fullness, boost metabolism, and promote post-workout recovery. Chicken also contains less saturated fat and cholesterol than red meat, making it a healthier alternative.
Should you eat chicken & protein for weight loss?
Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus. Eating enough protein will also help you prevent muscle loss. Since muscle helps you burn extra calories throughout the day this is a big plus for protein and chicken for weight loss.
Does eating chicken breast a day help you lose weight?
Eating chicken breast every day isn’t the key to losing weight. Chicken breast, however, is low in calories and high in protein and can support your weight-loss efforts when combined with a reduced-calorie, balanced diet plan.
How to cook chicken for weight loss?
The ultimate way to cook chicken for weight loss would be boiling it and topping of with some salt, healthy herbs and healthy spices. Grilling and baking are also great methods to cook chicken. If you use the right recipes, chicken wings can also be decent for weight loss. You want to mostly avoid fried chicken if you’re trying to lose weight.
Is grass fed chicken good for weight loss?
Grass-fed Chicken: Grass-fed chicken is a beneficial addition to a weight loss diet due to its lower fat and calorie content and higher protein and nutrient levels than grain-fed chicken. However, it is more expensive and research on its weight loss benefits is limited.
Is skinless chicken good for weight loss?
It means burning more calories than you consume. One hundred grams of raw skinless chicken has only 120 kcal, which makes it an excellent food choice for those looking to lose weight. Chicken is an excellent option for weight watchers because of its low calories but high in healthy nutrients that promote weight loss.
Is chicken good for losing belly fat?
Chicken can be a beneficial addition to a diet aimed at losing belly fat, primarily because it is a high-protein, low-fat food, helping you feel fuller for longer and reducing the likelihood of overeating. However, losing belly fat also requires a consistent exercise routine and overall healthy lifestyle habits.
Can I eat chicken and still lose weight?
Adding chicken breast to your salad every day can help you lose weight and be healthier in general. Chicken is a lean protein source that is low in calories and fat, and it also provides other important nutrients. Eating chicken as part of a weight-loss diet can help you lose more weight and body fat.
How much chicken should I eat a day to lose weight?
How much chicken you should eat every day to lose weight depends on how active you are and how many calories you need. As a general rule, you should eat about 3–4 ounces (85–113 grams) of cooked chicken every day as part of a healthy diet.
Is eating chicken daily good for weight loss?
Just consuming a chikki bar aids you in weight loss, significantly. You can’t find a better superfood that helps you in weight loss other than chikki. Your favourite is going to gratify your cravings.