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East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

Is Chicken and Rice Good For Weight Loss?

In the context of weight loss, this is a duo that has received both praise and criticism.

Chicken and Rice.

Understanding this basic dietary combo raises many brows. How could something so simple be the secret to losing those extra pounds? The suspicion is natural. Because in today’s world of diet trends and quick fixes. It’s challenging to distinguish facts from fiction.

Are you wondering; Is chicken and Rice Good for Weight loss? Remember weight loss is a long journey. And relying on one certain type of food won’t help. You must follow a calorie-deficit diet and exercise routine to lose weight.

Something your weight increases due to an underlying condition in the body. Hence, it is best to visit a weight loss management clinic. It will help in the proper diagnosis of the factor increasing weight.

Do you want to get evidence-based knowledge about the connection between chicken and rice for weight loss? 

Read on to find out!

Nutritional Evaluation of Chicken and Rice

Is chicken and Rice a healthy meal? Skinless chicken breast is an excellent source of lean protein. It is also low in fat. A 100g serving of chicken contains around 31g of protein and 3.6g of total fat. This makes it a great substitute for people trying to maximize their protein intake. While limiting their calorie and fat intake.

Conversely, rice has various types. White rice and brown rice are the two most common types people use.

  • White rice is a refined grain with its outer brown layer removed. The refining of white rice makes it less nutritious.
  • Brown rice has its outer layer intact. Hence, it is rich in fiber, vitamins, and minerals. 

There is a huge difference in chicken over rice calories as well as nutritional profile. When cooked brown rice provides around 3.5g of fiber per cup. While white rice only gives 0.6g of fiber. 

Chicken and Rice as a Balanced Diet

Can you lose weight eating just rice and chicken? To lose weight a balanced diet is required. A balanced diet is rich in proteins, lipids, carbs, minerals, and vitamins. It helps to regulate metabolism, prevents overeating, and maintains glucose levels in the blood.

The pair of chicken and rice is ideal for a balanced diet. Lean protein in chicken helps in muscle growth and preservation. While complex carbs in rice maintain blood sugar levels. This combination promotes the feeling of fullness. Which reduces the desire to overeat and cravings for healthy snacks.

The Role of Portion Control

As stated by Mayo Clinic, portion control plays a critical role in weight management. Adjusting portion size following your metabolism and weight loss goals can go a long way. Is chicken and rice good for weight loss? Finding the right balance that works for your body is important. Here are a few practical tips you can opt for portion sizing.

  • Calories Control: Portion control keeps a track record of your calorie intake. Which is an important aspect of weight loss. Because even eating excess amounts of healthy calories can result in weight gain.
  • Balanced Nutrition: Proper portion management ensures you are taking nutrients evenly. Chicken is lean protein and rice is carbs. Portion control prevents excess intake of either of them.
  • Mindful Eating: It promotes mindful eating by raising awareness of hunger and fulfillment sensations. It strengthens the bond between the body’s needs and the food ingested.
  • Developing Healthy Eating Habits: Portion control is an adaptive habit that goes a long way. This aids in the maintenance of weight loss and the prevention of future weight gain.

Is chicken and rice good for weight loss?

The Science Behind Chicken and Rice for Weight Loss

Protein in chicken and carbs in rice can aid in weight loss. So, Is chicken and rice good for weight loss? Various research studies indicate that incorporating chicken and rice into a well-balanced diet can have tons of advantages.

Research has revealed that the intake of chicken in your daily diet initiates a feeling of fullness. It further prevents excess intake of calories. The thermic effect of amino acids boosts metabolism and aids in weight loss.

Preventive Medicine Specialist Dr. Donald Hensurd emphasizes that complex carbohydrates like brown rice can help manage sugar levels in the blood. Hence, it prevents overeating. But it is necessary to eat them in considerable amounts.

Is Chicken and Rice Good for Weight Loss?

Are you wondering? Does Chicken and Rice Help You Lose Weight?

Chicken rice has a wide array of benefits for weight loss. Chicken being the powerhouse of protein incorporates tons of health benefits. Rice on the other side provides carbs that act as fuel for your body.

Rice Benefits for Weight Loss

  • Sustained Energy: Rice provides constant energy that prevents sugar peaks in the blood. It also supplies a consistent source of fuel for body processes and activities.
  • Good Fiber Content: The fibers in brown rice increases metabolism. It also prevents hunger pangs and keeps you full over an extended period.
  • Nutrient Support: Rice is a good alternative to incorporate into a balanced diet. As it has various essential nutrients such as manganese and magnesium.

Is chicken and rice good for weight loss

Chicken Benefits for Weight Loss

  • Lean Protein Source: Chicken is rich in protein and has a minimal fat content. It helps in muscle maintenance and promotes the feeling of fullness.
  • Metabolic Boost: Can I eat chicken and rice every day? Protein in chicken requires more energy to break down. If you consume it in your daily diet, it will increase your metabolic rate. Hence, more calories will be consumed and you will lose weight.
  • Nutrient Diversity: Chicken provides vital nutrients like selenium, vitamin B, and phosphorus. All these nutrients improve overall health while on weight loss.
  • The feeling of Fullness: Protein in chicken keeps you full for a long time. It also refrains you from overeating.

Also read “Is Broccoli Good for Weight Loss” 

Chicken and Rice Recipes for Weight Loss

The combination of a chicken and rice diet may sound usual. But let us tell you this duo can make wholesome mouthwatering recipes. These recipes are weight loss friendly and you can eat them guilt-free to satisfy your hunger. While keeping an eye on your weight loss goals.

Recipe Name



Lemon Herb Chicken with Brown Rice

(single serving)

1 chicken breast, ½ brown rice, salt, ½ lemon, black pepper, herbs, 

Marinate chicken best with salt and pepper and let it rest for 30 minutes. 

Add 1 tbsp olive oil to a non-stick pan and cook chicken breast on both sides properly.

In another pot, boil brown rice by adding a pinch of salt in it.

When the chicken is cooked, take it out of the pan.

Plate it along with brown rice.

Now squeeze a lemon and sprinkle some herbs on it.

Your lemon herb chicken and rice are ready.

Teriyaki Chicken and Rice

(single serving)

250g Chicken breast, ginger, and garlic paste, medium-sized roughly hopes onion, olive oil

In a pan add olive oil followed by chopped onion. 

Saute onion for 1 minute and add ginger garlic paste.

Once golden brown, add chicken breast to the pan.

Let it cook for 3-4 minutes.

Then add rice along with water and cook them for 3 minutes. 

Then close the lid of the pan and cook the rice for 10 minutes.

After 10 minutes, turn off the flame.

Serve the dish on a plate and enjoy.

Potential Considerations

Is chicken and rice healthy for weight loss? Losing weight involves various considerations that help you sustain a successful weight-loss journey. Below are a few considerations you should keep in mind to lose weight:

  • Eat in Small Plates: To measure portion size eat in small plates. A full plate on a smaller dish might satisfy hunger physiologically.
  • Measure Portions: Use measuring cups and scale to precisely measure the quantity of rice and chicken. This reduces portion doubt and ensures continuity.
  • Follow the Plating method: Always fill ¾ of your plate with protein, and ¾ with grains like rice. The other half plate should contain vegetables.
  • Pre-Portion Meal: It is better to make large servings of food at once. Then divide the portion based on a single serving size.
  • Pay Attention to Hunger Signs: Eat gently and pay heed to your body’s satiety. Also, eat to feel satisfied, and don’t stuff your stomach.Tips to keep in mind while losing weight?

Key Takeaways

  • Is chicken and rice good for weight loss? Yes, the combination of chicken and rice can help in weight loss.
  • To lose weight, follow a proper calorie deficit, and divide your meals into appropriate portions.
  • Something you gain weight due to a certain ailment in your body. At that time, relying on particular food options won’t work.
  • If you notice an undefined weight gain, consult with an expert healthcare advisor and seek guidance.

At Prime Health of New Jersey, our experts deal with all sorts of health complications including weight management. You can contact them as well.

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