With a high protein content, low in fat and no carbohydrates, chicken breast helps you feel full longer, reduces cravings while still ensuring energy for daily activities.
According to the Harvard Nutrition Agency (Harvard T.H. Chan School of Public Health), a serving of chicken breast (about 100g) contains more than 30g of protein and only about 165 calories, helping the body increase metabolism and burn fat effectively when combined with exercise.
Here are 2 simple and easy ways to prepare chicken breast to lose weight at home:
1. Pan-fried chicken breast with vegetables
Ingredients:
100-150g skin-less chicken breast
1/2 carrots, 1/2 zucchini, 1/2 onion
Olive oil, salt, pepper, minced garlic
How to do:
Slice the chicken breast into thin slices, marinate with salt, pepper and garlic for 15 minutes.
Preheat the pan, add some olive oil, pan on each side for 2-3 minutes until golden brown.
Add vegetables and stir-fry quickly, season gently to taste.
According to Healthline, cooking chicken breast with olive oil not only helps enhance flavor but also adds heart-healthy fats, while helping the body absorb vitamins A, D, and E more effectively.
2. Chicken breast salad with lemon sauce
Ingredients:
100g boiled chicken breast, shredded
Lettuce, cherry tomatoes, cucumber, boiled eggs
Lemon juice: 1 tablespoon lemon juice, 1 tablespoon olive oil, ground black pepper, less honey
How to do:
Mix vegetables with shredded chicken.
Drizzle the lemon juice, stir gently until absorbed.
Use immediately when cooling to keep cool.
According to the Journal of Nutrition & Metabolism, protein-rich meals such as chicken breast salad help increase the feeling of fullness for up to 4 hours, thereby reducing calorie intake, supporting effective weight loss without causing fatigue.
Note: Limit frying chicken breast or eating it with a high fat sauce, as it can increase calorie intake. Combine drinking enough water, sleeping early and exercising at least 30 minutes/day for optimal results.
