Protein plays a central role in the process of building and maintaining muscle. When the body is in a state of energy deprivation (low in calories), the risk of muscle mass loss increases if not provided with enough protein.
According to PubMed, people who eat a high-protein diet (2-3 times the recommended level) during the weight loss process are more likely to retain more muscle mass and lose fat more effectively than the low-protein diet group.
Protein also helps increase feelings of fullness and reduce the amount of food consumed during the day. A protein-rich diet can increase heat generation, reduce hunger and support sustainable weight loss.
Among protein-rich foods, chicken breast is a popular choice because it contains lean protein, is low in saturated fat and is easy to prepare.
Nutrition experts say that protein from poultry helps provide enough essential amino acids, especially leucine - an important substance that stimulates muscle synthesis. In addition, chicken breast also provides vitamin B6 and niacin, which support energy metabolism.
When combined with an exercise regimen, protein-rich foods such as chicken breast help increase recovery and muscle development.
A meal that increases muscle but still loses weight cannot lack high-quality carbohydrates. Whole grains such as brown rice, oats or quinoa provide stable energy, helping the body maintain activity and exercise effectively.
Green vegetables provide fiber, vitamins and antioxidants, helping to reduce inflammation and support metabolism. Vegetables such as broccoli, spinach or kale are low in calories but nutritious, helping to increase meal volume without increasing energy.
Fiber also helps improve the gut microbiome, a factor related to weight control and energy metabolism.
A meal including chicken breast + brown rice + green vegetables brings nutritional balance: protein: supports building and retaining muscle; complex carbohydrates: provides sustainable energy; fiber and micronutrients: supports digestion and reduces inflammation.
Nutrition experts believe that this combination helps the body prioritize burning fat instead of breaking down muscles, especially when combined with resistance training.
In addition to choosing the right food, how to distribute protein during the day is also very important. Research shows that protein should be divided equally in meals, about 20-30g of protein per meal to optimize muscle synthesis.
