Following a disciplined diet and lifestyle is one of the sure shot ways to lose weight as well as maintain it in the long run. However, there are special dietary additions and tweaks which are said to accelerate weight loss. Two such examples are fish and chicken. That’s why you will always see people choose grilled chicken or grilled fish over other variants.

Why are grilled variants good for weight loss?
Grilled options instead of fried options make you east less fat than usual since the excess fat tends to drip off the grill. It also requires lesser oil or butter to be prepared and most nutrient profiles remain intact. They are also generally lower in calorie content than other fried meats.

Grilled fish and chicken also make sure you get enough protein, omega-3 and other healthy nutrients. Since both these sources contain significantly less cholesterol and saturated fat, they are considered to be ‘leaner meats’ as compared to other heavier animal products.

But, out of these two options- which is the healthier version to choose? What helps aid weight loss faster- grilled fish or chicken?

Grilled fish vs chicken: What’s better?


Most diet experts and studies suggest that including seafood or poultry in your diet if you are non-vegetarian offers a lot of goodness and are necessary for a balanced diet. However, both these food options have a few advantages over each other.

Is eating fish better to stay in shape?


A recent study done by Journal Nutrition, Metabolism, and Cardiovascular Diseases found out that eating fish can be a healthier alternative to other meat sources to stay lean. In fact, eating fish can also promote faster weight loss. Researchers found that people who solely ate fish (and not other types of meats) in an eight week period recorded better weight loss than the ones who didn’t.

The study also suggested that people consuming three weekly servings of fish could also be good to lose weight and deliver better results.

Eating fish can also serve a lot of benefits. One of the biggest benefits being Omega-3 fatty acids, which our body cannot produce naturally. Omega-3 is known to reduce inflammation and stress levels in the body, which can contribute to weight gain.

While protein helps promote satiety, researches also claim that eating fish can help people stay fuller for a longer duration, as compared to other forms of protein. It is a good kind of lean meat which is also good to boost athletic performance, build muscles and sustain energy levels in the body.

However, do remember that fish has a lower source of protein in comparison to other meats and animal products. Some varieties of fish can also have high-fat content, so you should be careful about the type of fish you are consuming.

There’s also the danger of contamination and safety of eating seafood. Traces of mercury, usually found in fish can be potentially harmful to those who have sensitive stomachs. Raw fish should be especially avoided by pregnant women and children.

Are there benefits of eating grilled chicken?


Chicken, again, is flavourful and one of the favourites for weight watchers. It’s also affordable, compared to other meats, making it easier to include in your diet.

Chicken, as a food source, contains a lot of healthy nutrients in it. From high protein (one serving of chicken serves 27 grams), low-fat content and vitamins and minerals (such as Vit. B6, selenium, niacin and phosphorus), all of these help in weight loss and building a healthier, fitter body. Regular consumption of chicken can strengthen your bones, reduce appetite and build muscle mass. Chicken breast, of all parts, is the healthiest of all.

As healthy as that sounds, the possible downside remains the type of chicken you are eating. A lot of chicken available in the market can emerge from scrupulous sources, containing traces of chemicals and other added ingredients used for preservation. This most commonly happens with frozen food. Make sure what you eat is purely organic and natural.

Another thing to be cautious about is the added fat content. While chicken may be low on fat, you run the risk of eating extra fat if you eat the skin. Hence, taking the skin off is a better option.


The takeaway

We have explained to you the benefits and potential harms of both non-vegetarian sources. While they are both excellent sources of protein and add to your nutrient profile, the benefits of fish tend to be slightly higher than chicken, especially when it comes to the Omega-3 content in it.

Like we have mentioned, studies have also confirmed that fish might be a healthier option than eating chicken if your sole goal in mind is to lose weight.

However, if you are focussed on eating healthy, it will be a good idea to consume both the foods in moderation. For a good lifestyle, filling up on all nutrient needs- from the carbs, proteins, vitamins and minerals is important.