Patient-Friendly Explanation

Chicken is one of the leanest common meats, especially with the skin removed, and protein helps you feel full for longer while protecting muscle as you lose weight. Roasted, grilled or steamed chicken works well, whereas deep-fried or skin-on versions add a great deal of fat and calories. Portion size still matters.

Clinical Definition

Skinless chicken breast supplies roughly 31 g of protein and under 4 g of fat per 100 g cooked, about 165 kcal, with a high digestibility-corrected amino acid score. Its leucine content supports muscle protein synthesis, which matters during energy restriction to preserve fat-free mass, and protein has the highest thermic effect of the macronutrients, dissipating 20 to 30 per cent of its energy. Frying in oil or retaining the skin can multiply the fat content several-fold.

Why It Matters

A protein intake of about 1.2 to 1.6 g per kilogram per day while dieting helps preserve muscle and control hunger, and lean chicken is an affordable way to reach that target. We set an individual protein target as part of every food plan.