5 Reasons that Chicken Breast for Intermittent Fasting

Introduction

Chicken breast is often recommended as a healthy source of lean protein in many diets, including those that incorporate intermittent fasting. Intermittent fasting is an eating pattern that involves alternating periods of fasting (not eating) with periods of eating.

Nutrient Values of 100 gr Chicken Breast

The nutrient values of 100 grams of cooked, skinless, boneless chicken breast can vary slightly based on factors such as cooking method and specific cuts of chicken. However, here are approximate values for the nutrients you can typically find in 100 grams of cooked, skinless, boneless chicken breast:

• Calories: Approximately 165-175 calories
• Protein: Approximately 31 grams
• Total Fat: Approximately 3.6-4 grams
  • Saturated Fat: Less than 1 gram
  • Monounsaturated Fat: About 1.2 grams
  • Polyunsaturated Fat: About 1 gram
• Cholesterol: Approximately 85-90 milligrams
• Sodium: Approximately 74-80 milligrams
• Potassium: Approximately 256-270 milligrams
• Phosphorus: Approximately 198-204 milligrams
• Selenium: Approximately 24-25 micrograms
• Vitamin B3 (Niacin): Approximately 8-9 milligrams
• Vitamin B6: Approximately 0.5-0.6 milligrams
• Vitamin B12: Approximately 0.3-0.4 micrograms

Please note that these values are approximate and can vary based on factors like cooking methods and the specific cut of chicken used. Additionally, the exact nutrient content can vary between different brands and sources of chicken. Always refer to the nutrition label or consult with a registered dietitian for precise nutrient information based on the specific product you are using.

5 Reason that You Have to Consume Chicken Breast For Intermittent Fasting

The reasons why chicken breast and intermittent fasting are often considered together are as follows:

1. Lean Protein Source : Chicken breast is low in fat and a good source of high-quality protein. Protein is essential for muscle maintenance and repair, and it can help you feel fuller for longer, which can be beneficial during fasting periods [1].
2. Satiety: Protein-rich foods, like chicken breast, can help control appetite and reduce hunger cravings, making it easier to adhere to an intermittent fasting schedule. When you do eat, including protein can help you feel satisfied and less likely to overeat during your eating windows [2].
3. Nutrient Density: Chicken breast is not only a good source of protein but also provides essential vitamins and minerals, including vitamin B6, niacin, phosphorus, and selenium. These nutrients can help support overall health, especially when you are restricting your eating to specific time periods [3][4].
4. Low Calorie Content: Skinless, boneless chicken breast is relatively low in calories compared to many other protein sources, which can make it a suitable choice for those who are trying to manage their calorie intake while intermittent fasting [5].
5. Versatility: Chicken breast is a versatile ingredient that can be prepared in various ways, allowing you to create a variety of meals that fit your taste preferences and dietary needs [6][7].

When incorporating chicken breast into an intermittent fasting plan, it’s essential to pay attention to the timing and portion sizes to ensure you’re getting the most benefits from both the fasting and the nutrient-rich chicken breast. It’s also important to balance your meals with other healthy foods, such as vegetables, whole grains, and healthy fats, during your eating windows to maintain a well-rounded diet.

Ultimately, the combination of chicken breast and intermittent fasting can be an effective way to promote weight loss, improve metabolic health, and support muscle maintenance when done in a balanced and sustainable manner. However, it’s crucial to consult with a healthcare professional or registered dietitian before starting any new diet or fasting regimen to ensure it aligns with your individual health goals and needs.

Sources

[1] Probst, Y. (2009). Nutrient composition of chicken meat. Australian Government Publication, (08/210).

[2] Uhe, A. M., Collier, G. R., & O’Dea, K. (1992). A comparison of the effects of beef, chicken and fish protein on satiety and amino acid profiles in lean male subjects. The Journal of nutrition, 122(3), 467-472.

[3] Chen, W., Wang, J. P., Yan, L., & Huang, Y. Q. (2013). Evaluation of probiotics in diets with different nutrient densities on growth performance, blood characteristics, relative organ weight and breast meat characteristics in broilers. British Poultry Science, 54(5), 635-641.

[4] Bohrer, B. M. (2017). Nutrient density and nutritional value of meat products and non-meat foods high in protein. Trends in Food Science & Technology, 65, 103-112.

[5] Petracci, M., Mudalal, S., Babini, E., & Cavani, C. (2014). Effect of white striping on chemical composition and nutritional value of chicken breast meat. Italian Journal of Animal Science, 13(1), 3138.

[6] Kennedy, O. B., Stewart‐Knox, B. J., Mitchell, P. C., & Thurnham, D. I. (2004). Consumer perceptions of poultry meat: a qualitative analysis. Nutrition & Food Science, 34(3), 122-129.

[7] Oliveira e Silva, R., do Carmo Rouxinol, M. I., & da Silva Coutinho Patarata, L. A. (2020). The use of photography to perform an online consumer test on the freshness of chicken breast and the extension of shelf life. Journal of Sensory Studies, 35(3), e12565.