Can Chicken & Brown Rice Help Me Lose Weight?

You may have heard that certain foods can encourage weight loss, like avocados and eggs. However, it's not the specific foods, but the nutrients they contain that can help you shed pounds. Two nutrients proven to aid weight loss are protein and fiber. Chicken is high in protein and brown rice is a rich source of fiber, so including these two foods in your diet can help you lose weight but only if your total calorie intake is balanced.

Although the overarching goal in aweight-loss diet是降低您的热量摄入量，研究表明，增加了您的摄入量蛋白质和纤维也会有所帮助。这主要是因为蛋白质和fiber are highly satiating nutrients that help control appetite and, thus, calorie intake.

即使在没有卡路里限制的情况下，根据2018年的研究，这两种营养素也可以帮助减肥营养。Fifteen obese individuals who were counseled to attain a daily fiber intake of 35 grams and a daily protein intake of 0.8 gram per kilogram of body weight lowered their caloric intake and lost weight at the end of the 12-week study. In addition, the study participants rated the diet well, reporting that it was both highly acceptable and feasible.

蛋白质已被广泛研究其在促进脂肪损失方面的作用，丰富的研究发现它确实起到了作用。根据2015年的评论美国临床营养杂志, it does this by modulating appetite, calorie intake and metabolism.

蛋白质具有比碳水化合物更复杂的化学结构;身体休息需要更长时间，这使它成为一个longer-lasting source of energy根据碳水化合物，根据碳水化合物默克手册。留在胃中的食物更长的促进更大的饱腹感和持久的丰满感，这可以帮助您控制您的胃口和消耗较少的卡路里。

Protein digestion also affects metabolism, due to the thermic effect of food. Twenty to 30 percent of the energy of protein is spent on metabolizing the nutrient. That's significantly higher than that of carbohydrate or fat, which costs 5 to 10 percent and 0 to 3 percent of total energy, respectively, according to a 2016 study inObesity。

具有更多的瘦肌肉质量促进脂肪损失，因为肌肉是metabolically active。您的身体消耗了卡路里建造和维持肌肉，这增加了您的代谢率。这意味着即使你不锻炼，你也会燃烧更多的卡路里。根据Paige Kinucan and Len Kravitz, Ph.D.，新墨西哥州大学，肌肉质量大约比脂肪的代谢活跃的四倍。

由于卡路里限制，您可以减少肌肉质量，同时节食。然而，根据2017年审查，消耗足够的蛋白质可以有助于防止这一点营养进展。如果您正在锻炼，特别是抵抗培训，就像你的一部分weight-loss efforts，吃足够的蛋白质更为重要和有益，因为它将有助于肌肉生长。

鸡是你可以吃的最富有的蛋白质来源之一。难怪这是许多健美运动员饮食的主食。四盎司烤鸡胸肉没有皮肤有25克蛋白质。

根据这一点国家医学院, the average adult needs to get 0.8 gram of protein per kilogram of body weight per day. If you weigh 155 pounds, that means you need roughly 60 grams of protein. Four ounces of chicken would provide nearly half of your daily protein needs.

Read more:脂肪损失的终极指南

The 2018 study in营养set a daily goal equal to that of the official recommendation. However, it may be beneficial toincrease your protein intakeabove that.

In a study published in肥胖事实in 2017, 118 adults ate diets containing the same number of calories but differing amounts of protein. One group consumed the normal 0.8 gram per kilogram of body weight, while the other group ate 1.34 grams per kilogram for a period of six months. Among the participants who adhered to the diets, the final analysis showed that thehigh-proteingroup had a mean weight loss of 9.5 percent, compared to a mean weight loss of 5.8 percent in the normal protein group.

2015年审查美国临床营养杂志表明，每千克体重含有1.2和1.6克蛋白质的饮食可能有助于减肥。此外，作者说，每餐的25至30克的消耗量可能是理想的。

纤维是一种碳水化合物，最小地消化并增加了饮食的少量卡路里。它是众所周知的消化援助for its ability to increase motility and prevent constipation by adding moisture and bulk to the stool.

因为它swells和becomes larger in your stomach, it also helps fill you up. And because it moves slowly through your digestive system, like protein, it leaves you feeling full longer. That's why increasing your fiber intake is a top priority when you want to lose weight.

一杯中谷物糙米提供3.5克纤维。这是14％的人国家学院的建议for daily fiber intake for women and 9 percent of the recommendation for men. It's 10 percent of the daily goal for men and women set by the researchers of the 2018营养study.

虽然这不是日常需求的特别大的比例，但它将有助于您达到您的日常总数优于白米，仅为每杯0.6克提供0.6克。

A4盎司鸡胸肉A.cup of brown rice提供354卡路里。作为一顿饭，这很漂亮卡路里低。如果你用糙米和鸡肉用餐西兰花，您只需达到31卡路里的卡路里内容，但您将通过每杯额外的2.5克增加纤维内容，切碎。西兰花也是植物蛋白的令人惊讶的良好来源，每杯25克，切碎。

使用healthy preparation methods将帮助您保留低膳食的总卡路里。选择无皮鸡胸肉和烤架或烘烤它。避免在鸡肉和米饭上放沉重，高卡路里的酱汁，而是使用草药，香料和柠檬汁进行大胆，低卡路里的味道。

Read more:一个月减肥的最佳方式