Is Chicken And Rice Weight Loss Friendly? [Find Out Here]

Yes, Chicken and Rice are weight loss friendly. A chicken and rice diet is rich in protein and fiber; these proteins and fiber are highly nutritious.

Most people believe eating less encourages weight loss, and some believe eating only low-calorie food is the best choice. They are not wrong, but they are also not entirely correct. It is not the specific food but the nutrients they contain that can help you shed a few pounds.

The Chicken and rice diet has long been used with positive effects, giving your body an excellent ratio of macro-nutrients and everything you need to fuel and power your body. This diet is the right choice for you to enjoy your meal and lose weight.

In this article, I will discuss the benefits of Chicken and rice to your weight loss diet, and what type of Chicken and rice is better for your weight loss diet.

How Can Chicken and Rice Help Your Weight Loss Diet?

Losing weight can be challenging. Even if you partake in one or two exercise routines, what you eat is the second step in your diet. Two of the best nutrients proven to aid weight loss are protein and fiber, Chicken is high in protein, and rice is a good source of fiber.

Benefits of Protein for Weight Loss

Protein is widely known for its role in promoting fat loss. Protein takes longer for your body to break down because of its complex chemical compound. It stays longer in the stomach and provides a long-lasting feeling of fullness.

According to the American Journal of Clinical Nutrition, protein has been touted as a successful strategy to prevent or treat obesity through improved body weight management.

Since proteins stay long in the stomach, your weight is managed by modulating appetite calorie intake, and metabolism. As a result, you consume fewer calories, and your appetite is tamed.

Benefits of Fiber for Weight Loss

A cup of rice provides between 3 – 4 grams of fiber. Fiber helps keep you fuller over a more extended period. Choosing fiber-rich whole grains like brown rice can also reduce belly fat and help you lose weight.

Health Benefits of Chicken

Aside from weight loss, Chicken has endless benefits to your health. Some of these benefits are;

1. Rich in Vitamins and Minerals

Chicken contains the necessary vitamins and minerals, and the B vitamin plays a vital role in energy production. B vitamin also helps in the formation of red blood cells. Vitamin D is another form of vitamin obtained from chicken, and it helps in calcium absorption and the construction of strong bones.

Minerals such as iron in chicken are essential in muscle activities, hemoglobin formation, and preventing anemia.

2. Helps Fights Cancer

Notably, people eating pork and red meat have an increased risk of colorectal cancer. However, people who consume more fish and chicken have a reduced risk of developing cancer.

3. Controls Blood Pressure

Chicken meat is very useful in controlling blood pressure, and it is classified together with fruits, vegetables, and low-fat dairy as essential food for people with hypertension.

Health Benefits of Rice

1. They are Gluten-free

People who suffer from gluten sensitivity or are gluten-allergic can enjoy rice as it is gluten-free. Rice also works as a natural anti-inflammatory for your body. The risk of a gout attack is reduced when rice is included in your diet.

2. Good Source of Energy

Your body relies on a good source of carbohydrates. When carbohydrates enter your system, it acts as a fuel source for your body. These carbohydrates are converted to energy which helps for optimal and proper brain functioning.

3. Easy Digestion

Rice is essential for reducing constipation and regulating the digestive system. Quick metabolism also helps the body get rid of uric acid, which can harm your kidneys.

4. Boost Skin Health

The antioxidants present in rice help in boosting skin health. Antioxidants help fight and repair damages done by oxidizing agents. Brown rice is a better choice for skin health because it contains phenolic compounds, and this compound reduces the redness and irritation of the skin.

What Type Of Chicken and Rice is Best For Weight Loss?

Lean white chicken meat has the lowest calories, while brown rice has more fiber. Eating your Chicken with brown rice helps balance the blood sugar level after digestion and keeps you filled and satisfied.

Which Other Protein and Fiber Combination is Good for Weight Loss?

Eating Chicken and rice can provide a significant amount of protein and fiber. If you are sick of this combination, try changing or mixing it up. 

Some other fiber sources are;

  • Oats
  • Fruits
  • Vegetables
  • Legumes

Some other protein sources are;

  • Seafood
  • Legumes
  • Nuts
  • Diary

SEE: Gluten-Free Dairy Queen Meals You Can Enjoy With Your Family


What is the best time for eating Chicken and rice?

It is preferable to eat Chicken and rice at launch hours, 1 pm – 3 pm, as it gives enough time for your body to digest the meal.

Can you eat Chicken and rice every day?

While it is okay, it is not advisable as there are other nutrients that your body requires that are not in Chicken and rice.

Can you eat dark chicken meat?

You can, but avoid eating the chicken skin, as they tend to be fatty.

Conclusion: Is Chicken and Rice Weight Loss Possible?

Eating Chicken and rice fits into a healthy weight loss plan. The combination provides protein and fiber, which can keep you full and, in turn, lower your calorie intake overall. You can also add veggies, which are also an additional source of fiber.

Portion sizes also need to be monitored. Only focus on eating till you are satisfied and not till you are stuffed. Also, avoid putting heavy and high-calorie sauces on your Chicken and rice. Use herbs, spices, and lemon juice for a bold and low-calorie flavor.

If you enjoyed this article, then you see if eating rice every day is bad.

Thank you for reading.