What Is The Best Way To Have Chicken For Fat Loss? Know Here!

Weight Loss


Published on: 09-Apr-2024


10 min read




Lalita Vishwakarma


What Is The Best Way To Have Chicken For Fat Loss? Know Here!

What Is The Best Way To Have Chicken For Fat Loss? Know Here!

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Chicken is a highly popular and nutritious protein source that can be used to prepare various delicious and healthy meals. It is a rich source of protein that is essential for building and repairing muscles. Yet, when it comes to leveraging chicken for weight loss endeavours, one must exercise discernment in both selection and culinary approaches. 

Indeed, the art of optimising chicken consumption for fat loss lies in meticulously considering the poultry variety and cooking techniques employed. In this blog, we'll explore the benefits of chicken for fat loss, the best type of chicken to choose, and the best cooking methods to maximise its health benefits. So, let's dive in and discover how chicken can help you achieve your weight loss goals! 

Interesting Facts About Chicken 

  • These are low-fat, low-calorie sources of high-quality protein and provide 30 grams of protein in a single serving. 

  • It is rich in minerals like phosphorus and calcium and helps to maintain bone health. 

Table Of Contents 

  1. The Science Of Chicken For Fat Loss   

  1. What Is The Best Way To Have Chicken For Weight Loss?  

  1. Which Is Better For Weight Loss, Chicken Or Mutton?   

  1. Types Of Chicken For Fat Loss  

  1. Best Time To Eat Chicken For Weight Loss   

  1. Should You Choose Tandoori Or Grilled Chicken For Weight Loss?  

  1. Nutritional Value Of Chicken Per 100 gm  

  1. Dietitian’s Recommendation   

  1. The Final Say  

  1. FAQs 

  1. References    

The Science Of Chicken For Fat Loss   

Did you know that eating chicken can help you feel fuller for longer and burn more calories during digestion? Chicken is packed with protein, which increases satiety and reduces the likelihood of overeating. What's even more impressive is that protein requires more energy to digest than fats or carbohydrates, resulting in a phenomenon called the thermodynamic effect of food (TEF).  

Chicken is an excellent source of protein and the best choice for those watching their calorie intake. It is relatively low in fat, especially saturated fat, making it a healthier option. In addition to protein, chicken contains several essential nutrients, such as niacin, B6, and other B vitamins, which are critical for energy metabolism.  

What Is The Best Way To Have Chicken For Weight Loss?  

Chicken can be a great friend for weight loss! Here's the lowdown on how to enjoy it the healthy way: 

1. Choose the Right Chicken 

Consider eating chicken skinless. Although the skin is delicious, it contains a high amount of fat. By skipping it, you can significantly reduce your calorie intake. Furthermore, chicken breast is an excellent source of protein and contains less fat than chicken thighs.    

Therefore, it is recommended to choose chicken breast over thighs if you aim to feel full while consuming fewer calories. However, you can still enjoy chicken thighs in moderation, as they are still a delicious and nutritious option. 

2. Cook It Smart 

Instead of frying your chicken, try healthier cooking methods like baking, grilling, poaching, or stir-frying. These methods use little to no oil, which means you'll consume fewer calories and unhealthy fats while retaining the protein goodness of your chicken. 

3. Choose The Right Flavour 

To reduce calorie intake, avoid creamy sauces and choose spices, herbs, lemon, or lime juice instead. These add flavour without extra calories. 

4. Some Bonus Tips 

To maintain a healthy diet, remember two essential tips: First, practice portion control by being mindful of serving sizes and aiming for a portion about the size of your palm. Second, prioritise veggies and whole grains like brown rice or quinoa, as they keep you feeling full and provide essential nutrients.  

Which Is Better For Weight Loss, Chicken Or Mutton?   

Both mutton and chicken are excellent protein sources. However, skinless chicken breast is generally favoured as the best option for weight loss. Here are the significant differences that can help you understand which is best for weight loss: 


Chicken Breast 


Calorie & Fat Content 

Lower in calories and fat 
239 calories in 100 grams 
(especially boneless, skinless breasts). 

Higher in calories and fat, incredibly saturated fat. 
294 calories in 100 grams. 

Protein Content 

Typically, higher protein content per serving  
(27 grams in 100 grams). 

Lower protein content per serving (25 grams in 100 grams). 

Nutrient Profile 

Rich in B6, niacin, selenium. 

Rich in B vitamins, iron, and zinc. 


Easier to digest. 

More difficult to digest. 

Weight Loss 

More favourable due to lower calories and fat. 

Less favourable due to higher calories and fat. 

Types Of Chicken For Fat Loss  

To maximise fat loss, it's best to choose boneless cuts like chicken breast or tenderloin. These cuts are exceptionally lean and have minimal fat content, making them ideal for those watching their calorie intake. However, it's important to note that not all chicken cuts are created equal. Darker cuts like thighs or drumsticks may contain more fat, so consuming them sparingly is important if you're aiming for weight loss. 

Best Time To Eat Chicken For Weight Loss   

Eating chicken during lunch or dinner is the best way to lose weight while maintaining a balanced calorie intake. Individual dietary habits may vary, so the timing of chicken consumption can differ. Eating chicken during meals gives the body essential nutrients and energy to support physical activity and metabolism throughout the day.  

Should You Choose Tandoori Or Grilled Chicken For Weight Loss?  

Both tandoori and grilled chicken can be excellent choices for weight loss when prepared healthily. Here's a brief comparison so that you can prep them in your chicken for weight loss recipes:  

1. Tandoori Chicken  

  • Tandoori chicken is marinated in a blend of yoghurt and spices and traditionally cooked in a tandoor (clay oven).  

  • To control the calorie and fat content, opt for skinless chicken pieces and use a low-fat yoghurt or yoghurt alternative for the marinade.  

  • By providing lean protein and the added benefits of spices like turmeric, cumin, and ginger, tandoori chicken is flavorful and satisfying and has anti-inflammatory properties.  

  • However, be cautious of store-bought tandoori chicken, which may contain added fats and sugars in the marinade.   

 2. Grilled Chicken 

  • Often with minimal seasoning or marinade, grilled chicken is cooked over an open flame or on a grill.  

  • To enhance flavour without adding extra calories or fats, choose skinless chicken breast or tenderloin and season with herbs, spices, or a light marinade.  

  • While low in calories and fat, grilled chicken is a lean and nutritious option, providing high-quality protein.  

  • Grilling helps retain the chicken's natural flavours without the need for added fats, making it a healthy choice for weight loss.   

Nutritional Value Of Chicken Per 100 gm  

Here's the approximate nutritional breakdown of chicken per 100 grams, focusing on skinless, boneless chicken breast, which is one of the leanest cuts:  









Saturated Fat 


Monounsaturated Fat 


Polyunsaturated Fat 
















It's important to note that these values can vary slightly depending on the cooking method and whether the chicken is seasoned or marinated. Additionally, darker cuts like chicken thighs may have slightly higher fat content than breast meat.  

Dietitian’s Recommendation   

So, if you are a non-vegetarian, chicken breasts are an excellent protein source to include in your weight loss diet. It is best to consume boneless chicken, as it supports fat loss. You can pair it with plenty of vegetables and whole grains for a balanced, satisfying dinner. Aim for portions around 100 grams, providing approximately 30 grams of protein with minimal fat and calories. Ensure that the portion sizes and overall calorie intake are adequate to achieve your weight loss goals while enjoying the nutritional benefits of chicken. Finally, choose healthy cooking methods like grilling, baking, or poaching to minimise added fats.   

Dt. Akshata Gandevikar  

The Final Say  

Adding chicken for fat loss to your diet is a good option if you want to lose weight. It is the best protein source, providing 30 grams of lean protein in a single serving. It also contains a low-calorie and fat profile that is ideal for weight loss. There are various ways to eat it, but looking for the right fit is important. Go through the blog and follow the tips and healthy cooking methods; you can imagine your fat-burning potential and work towards achieving a leaner, healthier you 


1. Can a pregnant woman eat chicken?  

Yes, pregnant women can eat chicken, but it should be adequately cooked to avoid gastric issues such as bloating and flatulence.   

2. How much chicken should be consumed in a day for fat loss?  

Approximately 100-150gm of chicken combined with other food sources like veggies, pulses, etc., is beneficial to consume daily for fat loss.    

3. Which part of the chicken is leaner and less in calories?  

Chicken breast is known to be low in calories and ideal for weight loss or fat loss.    

4. How to make chicken for weight loss?  

To prepare chicken for weight loss, opt for lean cuts such as chicken breast and employ healthy cooking methods like grilling, baking, or boiling to minimise added fats. Chicken can be consumed in salads, roasted options, snacks, tikkas, curries, pulao, etc.   

5. Is chicken also good for muscle building? 

While a chicken-centric diet for weight loss can contribute to muscle building, pairing it with resistance training and adequate protein intake is essential for optimal muscle growth. 

6. Which variety is considered the best chicken for weight loss? 

Skinless chicken breast is typically considered the best variety for weight loss, as it is low in fat and calories while providing a substantial protein punch to aid in weight management. 


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ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp 

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