Can you eat chicken on a keto diet?

In this brief article, we will answer the question, “Can you eat chicken on a keto diet?” with an in-depth analysis of the keto diet, the intake of chicken on a keto diet and the ways to add chicken to our keto diet. In addition, we will also discuss the pros and cons of chicken ingestion on a keto diet.

Can you eat chicken on a keto diet?

Yes, you can eat chicken on a keto diet, as it is less in carbs and more in proteins. The thighs of chicken are more beneficial to eat on a keto diet because of high-fat content that makes us fuller for a longer time and it also helps to lose weight.

What is a keto diet?

The keto diet is a truly low carbohydrate and high-fat diet that has many characteristics in common with the Atkins and low-carb diets.

A ketogenic diet involves considerably decreasing carbohydrate consumption and substituting it with fat. This reduction in carbohydrates sets your body into a metabolic phase termed ketosis.

When this happens, the body becomes extra proficient at burning fat for energy. It also transforms fat into ketones in the liver, which can give energy to the brain.

Ketogenic diets can cause notable reductions in blood glucose and insulin levels. This, together with the increased ketone levels, has various health benefits.

Benefits of a keto diet

As everything has its own positive and negative aspects. In the same way, the keto diet has its benefits which are stated as

  • It can minimize the risk of cancer in the body
  • It also improves the acne
  • Also, a good source to make a healthy heart and its related parts.
  • Also improves PCOS symptoms
  • It also boosts the brain functioning level
  • It also helps to lose weight due to less carb and high fat.

Chicken on keto

As chicken is one of the most famous forms of meat, that we can take in many forms by adding favourable nutrients and spices that make it worth eating. It is also considered one of the dietary staples nowadays due to its availability and as it is highly affordable for everyone.

The nutritional composition of chicken

Chicken is enriched with many good nutrients and minerals that nourish our bodies. A three-ounce serving of chicken provides:

  • Calories: 122
  • Proteins: 24 grams
  • Carbs are 0 grams that is why it is highly recommended for weight loss
  • Fat: 3 grams
  • Niacin: 51 per cent of the daily value (DV)
  • Selenium: 36 per cent of the DV
  • Phosphorous: 17 per cent of the DV
  • Vitamin B6: 16 per cent of the DV
  • Vitamin B12: 10 per cent of the DV
  • Riboflavin: 9 per cent of the DV
  • Zinc: 7 per cent of the DV
  • Thiamine: 6 per cent of the DV
  • Copper: 4 per cent of the DV
  • Potassium: 2% per cent of the DV

Protein plays a significant role in constructing and repairing the tissues of the body and also has a role in the maintenance of muscle masses.

Selenium is termed as a trace mineral that plays a vital role in the maintenance of fertility, thyroid function and boosts the immune system of the body.

Chicken is also a significant source of vitamins such as B6, B12, niacin that is important in brain health, synthesis of DNA and, it also produces energy in the body to perform daily activities.

In short, we can say that chicken is a good source of many key nutrients that play a significant role in body maintenance.

The health benefits of eating chicken

Due to the good nutritional values of chicken, it is considered an excellent additional meal to make the body healthy.

Most importantly, if you are searching for something good to lose weight then the chicken is one of the good options due to its high fat and low carbs. 

Chicken is also a good source of proteins. In defence training, protein helps to promote muscle growth. Furthermore, protein is also a good factor in the metabolism of calcium and it is considered best to enhance bone health.

Downsides of chicken 

All varieties of chicken are not equally nourished.

Fried chicken such as chicken nuggets, popcorn, and chicken tenders is not as healthy as a grilled chicken. These are also unhygienic to eat as they have more calories, fats, and carbs.

Chicken is also processed for some type of diet plan like the chicken meal. Processed meat also enhances the risk factor for heart issues, certain types of cancer, and type 2 diabetes.

Sodium and preservatives are also added to processed chicken meat to make them fresh for a long time.

By lowering this sodium level, we can help out those people who are suffering from high blood pressure issues.

And the preservative addition to processed meat can also increase the risk of forming carcinogenic compounds that are dangerous to our health

Conclusion

In this brief article, we have answered the question, “Can you eat chicken on keto?” with an in-depth analysis of the keto diet, the intake of chicken on a keto diet and the ways to add chicken to our keto diet. In addition, we will also discuss the pros and cons of chicken ingestion on a keto diet.

References

https://www.healthline.com/nutrition/is-chicken-good-for-you#downsides
https://www.delish.com/cooking/g4809/keto-chicken-recipes/

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.