The most effective and sustainable methods for weight loss based on current scientific evidence is creating a calorie deficit through a combination of reducing calorie intake and increasing physical activity. Setting realistic weight loss goals and making gradual lifestyle changes will also ensure long-term success. This article discusses ways to lose weight effectively. It also discusses healthy and unhealthy ways to cook chicken, and whether it is okay to eat roasted chicken to lose weight.
How to lose weight effectively?
There are multiple weight loss plans/diet options available but choosing a readily accessible plan can facilitate long-term adherence. High protein diets are recommended as they promote fullness and preserve muscle mass. On the other hand, low carbohydrate diets may benefit individuals with insulin resistance or diabetes. Regular physical activity is also important and should include a combination of aerobic and strength training exercises that are sustainable in long-term. Behavioural strategies such as self-monitoring, goal setting, and social support are crucial components of successful weight loss and maintenance. Sustainable weight loss requires a comprehensive approach that addresses dietary, physical activity, and behavioural factors, with sustainable lifestyle changes.
What are the healthy ways to cook chicken?
Sous vide is a cooking method that involves vacuum-sealing foods and seasoning them in a food-grade plastic pouch before cooking them in a water bath. This method of cooking chicken without direct heat reduces the production of potentially harmful compounds. This slow-cooking, low-temperature method reduces nutrient loss and produces tender chicken with a high mineral content. Sous vide can be a healthy cooking method for chicken, especially when combined with other healthy cooking techniques and a balanced diet.
Steaming is a fast and healthy cooking method for chicken that involves using a steaming basket and pot of hot water or a steam-assisted hybrid oven. Compared to other high temperature cooking methods, steaming has been shown to produce fewer harmful compounds called HCAs. Additionally, the steam helps to prevent a crust from forming on the surface of the chicken, resulting in a moist and tender product. The high temperatures also melt more of the fat on the chicken, making it a healthier option. Steaming can be a great addition to a healthy and balanced diet.
Pressure cooking is a quick and efficient method of cooking chicken that uses high temperatures for short durations. Compared to longer cooking times, pressure cooking is likely to produce fewer harmful compounds. Additionally, pressure cooking may reduce the oxidation of cholesterol in meat, which is a risk factor for heart disease.
Microwaving is a convenient cooking method commonly used in commercial food processing and food service operations. It can also be used to cook chicken to the recommended internal temperature of 165°F (73.9°C). However, microwaving can burn the surface and dry out the meat, which may result in a less appetising final product. One potential benefit of microwaving chicken is that it may reduce harmful HCAs compared to other high-temperature cooking methods.
What are the unhealthy ways to cook chicken?
Certain cooking methods may produce harmful chemicals in chicken and other meats, such as barbecuing, grilling, charring, cooking over an open flame, pan-searing, deep-frying, roasting, and smoking. Research studies have shown that rats and monkeys fed with HAA developed several types of cancer, including breast, colon, and prostate cancers. Additionally, some human studies suggest that exposure to HCAs and AGEs may increase the risk of cancer, inflammation, heart disease, and type 2 diabetes.
Is roasted chicken a good choice for weight loss?
Chicken can be a good choice for weight loss. But to eat roasted chicken to lose weight may not be such a good idea. Studies found that roasting may increase the risk of type 2 diabetes in comparison to boiling, stewing, or poaching. The study found that each 50-gram increment in daily intake of grilled, barbecued, and roasted meat may increase the risk of type 2 diabetes by 15%, 17%, and 19% respectively, after adjusting for potential confounding factors.
These findings suggest that the cooking method of meat may play a role in the development of type 2 diabetes, and that choosing healthier cooking methods, may help reduce this risk.
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