The chicken diet is a simple and affordable way to lose weight without feeling hungry or feeling worse. Find out from the article how and with what you need to eat chicken and eggs to lose up to 7 kg in a week!
- Reviews from those who have lost weight
Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020
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Perhaps chicken is the most versatile product that allows you to eat nourishingly, tasty and inexpensively. But the main advantage of this bird is its low calorie content, due to which chicken is used in many diets that involve effective and safe weight loss. Based on this product, a mono-diet was even created, which was called the chicken diet. It is based on eating exclusively this meat during the entire period of losing weight. Moreover, predominantly only one part of the bird is used - the breast. It has the fewest calories and is simply a storehouse of nutrients. At the same time, it is better not to eat the remaining parts of the chicken - they contain a lot of fat and cholesterol formed during heat treatment. Especially avoid the treacherous wings, the fattest part of this bird.
Since chicken is rich in protein, those following a chicken diet are advised to actively engage in fitness. Even small physical activities will speed up progress towards your goal and help you lose excess weight as quickly as possible. In addition, the body will acquire seductive shapes, become fit and slender. It is no coincidence that this meat is considered an ideal dietary product, suitable for sports, treatment and compliance with various diets.
Features of chicken meat for the chicken diet
Like any other staple product of various diets, chicken meat has its own characteristics, which is why nutritionists love it. Among them are:
- low calorie content;
- high protein content (very important for muscles) and collagen;
- the presence of beneficial B vitamins, micro- and macroelements (potassium, phosphorus, iron, zinc).
Can broth be harmful?
Yes, even if you do not take into account the notorious contraindications. Here are some cases in which diet can cause harm:
It is also not recommended to eat a rich dish. A broth that takes two chickens per liter will not bring any benefit. On the contrary, abuse of this dish can lead to low acidity, problems with the gallbladder and liver.
Advantages and disadvantages of the chicken diet
Before you start a diet, you need to study all its advantages and disadvantages. It should not have a detrimental effect on human health, but only help get rid of a few extra pounds.
Advantages of the chicken diet:
- with its help you can lose up to 7 kg of weight;
- does not have a strict nature (the only limitation is compliance with the calorie content of the dishes consumed);
- diet can be combined with physical activity;
- Chicken is easy to prepare and affordable.
Flaws:
- chicken meat contains insufficient amounts of fats, which are so important for the functioning of the whole body;
- the diet can only be followed for a certain time (3, 5, 7 or 9 days);
- eating dietary meat without adding salt.
general information
First of all, it should be noted that the chicken broth diet is fast. During its strict, unquestioning adherence, it is possible to get rid of 3 to 10 kilograms of excess weight.
Now there are several diets. In addition to the duration of their implementation, they are also distinguished by the ability to eat quite high-calorie foods.
Dietary requirements for a chicken diet - diet rules
The requirements must be taken responsibly and seriously, since the effectiveness of the diet, as well as the number of kilograms lost, will depend on their implementation.
Among them are:
- The calorie content of the daily diet should not exceed 1200 kcal.
- It is necessary that meat take up half of the daily diet, and the rest of it - fruits, vegetables, herbs (except potatoes, grapes and bananas).
- Taboo on sugar and salt.
- Meat should only be steamed or boiled in water.
- The number of meals should be at least 6 times a day.
- Daily water consumption is at least two liters.
Fully or partially limited products
It is best to completely exclude salt, pepper, seasonings, and sauces from the diet.
It is worth limiting your consumption of the following products:
- legumes; Although they are not prohibited, they should be used with caution. For example, a good addition to chicken would be a few tablespoons of beans;
- bakery products. Once a week you can treat yourself to toast or one piece of bread;
- cheese is also a food that should be consumed with caution. You can consume about 20 grams of feta, feta cheese or Adyghe cheese per day;
- the consumption of sweet vegetables - for example, beets or corn - should also be minimized;
- It is better to slightly limit the consumption of even not very sweet fruits.
Chicken breast diet: menu for 7 days
This is a fairly simple type of chicken diet, with its help you can lose up to 5 kg. During the period of its observance, it is allowed to eat a variety of fruits (except bananas), vegetables (except potatoes) and cereals. The daily diet should contain 500-600 g of chicken breast meat.
Daily diet:
- breakfast - light salad of fresh cucumbers, 200 g of boiled fillet;
- second breakfast - apple;
- lunch - buckwheat, 200 g chicken fillet;
- afternoon snack - light vegetable salad;
- dinner - baked vegetables, 200 g breast;
- 2nd dinner - green or black tea (without added sugar or honey).
Impressions of those who have lost weight
Well, based on everything that has been said previously, we can confidently give a positive answer to the question of whether you can eat chicken broth on a diet.
Many people like the idea of losing weight with this dish so much that they repeat it regularly. Girls say that for each 7-10-day approach they manage to lose approximately the same amount of kilograms. But in order not to harm yourself, you should take long breaks. At least 3-4 months.
The kilograms go away very quickly. But there are also disadvantages. Some complain of constipation, others of gas formation. For some, the load on the kidneys increases. Long-term adherence to a diet also leads to a deficiency of fat in the body. This negatively affects metabolic processes.
Chicken-vegetable diet: menu for 9 days
This method will allow you to lose up to 5 kg of excess weight in 9 days. His diet contains both vegetables and dietary meat. During this diet you can eat: rice, boiled chicken fillet and a variety of vegetables.
Approximate diet for 9 days of diet:
- Days 1-3: boiled rice (various varieties) 2/3 cup at a time. During this period, be sure to drink as much fluid as possible (water, herbal or green teas).
- Days 4-6: boiled or baked chicken breast, 100-150 grams at a time. Before going to bed, you should definitely drink low-fat kefir.
- Days 7-9: raw, stewed or boiled vegetables (they can also be baked in the oven, grilled, made into various purees or salads). Liquids allowed are water or green tea.
List of permitted products
- chicken or quail eggs. 3 quail eggs = 1 chicken;
- all citrus fruits are allowed in unlimited quantities. Among other fruits, preference should be given to low-calorie types: for example, peaches, pear, melon, pineapple or apple;
- meat, lean chicken;
- low-fat fish varieties. These include cod, pollock or tuna;
- Vegetables are a great addition to the egg diet. For example, carrots, cabbage, eggplants, beans, peas, beans are also allowed;
- any greens - dill, parsley, onion or garlic - can be used as a seasoning;
- Cheese also has a high protein content; for example, 100 grams of cheese will contain almost 25 grams of protein, while for eggs this number will be in the range of 10-12 grams;
- Any herbal infusions are allowed from drinks (naturally without sugar). You can use kefir, but it must be low-fat.
If cheese appears on the menu, then preference should be given to soft varieties, and all salty varieties should be put aside.
Chicken broth diet: broth recipe, menu for 7 days
It is based on the use of rich chicken broth. In a week of such a diet you can lose up to 9 kg. The only requirement is that you cannot consume alcoholic beverages or regular food.
To prepare the decoction, you will need to purchase a homemade chicken carcass, since regular store-bought broilers are not suitable for this purpose.
Method for preparing broth:
- the chicken is washed under running water;
- put in a saucepan, fill with cold water (2 l) and place on the stove;
- when the contents of the pan boil, remove the resulting foam and reduce the heat;
- simmer the chicken for 2-2.5 hours over low heat, then remove it, drain the liquid and use it for the diet.
The daily diet (for a week) should consist of 1.5 liters of broth. It should be divided into equal parts, drink a glass 5-7 times a day.
Since this diet consists only of drinking liquid, you need to exit it wisely so as not to harm the body.
Approximate nutrition for 7 days to exit the broth diet:
- Day 1 - you need to add protein from a boiled chicken egg and 200 g of stewed cabbage to your diet;
- Day 2 - 50 g of rice or buckwheat porridge without oil and salt;
- Day 3 - add an orange, grapefruit or apple to your diet;
- 4th day - you should drink the broth only at lunchtime; in addition to it, you can eat another 50 g of rice or buckwheat porridge, as well as 100-120 g of stewed vegetables;
- Day 5 - 200 ml of low-fat yogurt or kefir can be added to the diet, stewed vegetables are replaced with fresh ones;
- Day 6 - add boiled chicken breast (150-200 g);
- Day 7 - a handful of nuts and 100-150 g of dried fruits.
Recipes for dietary chicken dishes
Chicken fillet cutlets
To prepare cutlets, you will need the following set of products:
- Chicken breast – 0.5 kg.
- 2 tablespoons of sour cream with a minimum amount of fat.
- 2 chicken eggs.
- 2 tablespoons starch.
- 2 cloves of garlic.
- A teaspoon of butter.
- Salt and pepper.
The chicken fillet is passed through a meat grinder, the minced meat is mixed with crushed garlic, sour cream, pepper and salt. To make it thicker, starch is added. The minced meat is used to prepare cutlets, which are placed on greased parchment and baked in the oven. Cooking time is half an hour at a temperature of 180 °C.
Chicken soup for diet
To prepare the soup you will need the following ingredients:
- 2 liters of water.
- 0.5 kg chicken fillet.
- 3 potatoes.
- 2 stalks of celery.
- 3 carrots.
- One onion.
- 50 g vermicelli.
- A bunch of greenery.
- Salt and pepper.
A broth is prepared using chicken fillet, for which the meat is boiled for 20 minutes. It is then chopped into fine fibers and set aside. Finely chopped onions, carrots, celery and potatoes are boiled in the broth. 2 minutes before the end of cooking, add vermicelli, chicken meat, salt and pepper to the broth. Turn off the heat, add chopped herbs to the soup, cover with a lid and let it brew.
Chicken liver pate
To prepare the pate, you will need the following ingredients:
- Water.
- 1 kg chicken liver.
- 2 cloves of garlic.
- 3 slices of ham.
- One onion.
- A bunch of greenery.
- Black peppercorns – 5 pcs.
- Salt and favorite seasonings.
You need to take enough water to completely cover the chicken liver, but only in a thin layer. For 1 kg of liver it takes 200-600 ml, a more accurate amount is determined “by eye”. When the liver is cooked, the water should completely evaporate. It is passed through a blender along with pepper, ham and spices. Then put the liver in the freezer for half an hour. After this time, the pate is ready to eat.
Vegetable stew with chicken
To prepare the stew you will need the following ingredients:
- 2 chicken breasts.
- 0.25 kg broccoli.
- 0.25 kg of white cabbage.
- 0.25 kg spinach.
- Bell pepper.
To prepare the dish you will need boiled chicken fillet, which is stewed along with spinach, cabbage and pepper in a saucepan under a closed lid. Cooking time is 45 minutes. Before the end of stewing, the dish is salted and herbs are added to it.
Physical activity on a chicken diet: exercises
Exercise and an active lifestyle will help you lose weight faster. During the period of following the chicken diet, you need to walk more in the fresh air, do morning exercises, play sports, jump, run, gallop, in general, do not sit still. Diet and physical activity will speed up the process of losing those hated kilograms, as well as unnecessary centimeters on the waist and hips.
Expected results
Weight loss on a chicken diet ranges from 4 to 8 kg per week. The final result depends on your diet - what additional foods and how many calories you consume per day. The following factors also influence the final result:
- What is your weight at the beginning of the diet - the more “ballast”, the more willingly it will go away in the first days.
- How active are you in sports? Protein diets are designed for intense physical activity, so this diet is not for the lazy.
- How often and in what quantity do you eat. It is advisable to divide food into several meals and eat small portions, albeit often. This will help reduce the size of the stomach and thereby maintain the results of the diet for a long time.
- What and how much do you drink? No one has canceled the norm of 1.5-2 liters of water per day. If you replace water with other drinks (sweetened soda, coffee), the results will be much worse.
Chicken diet: reviews
To get the desired benefits from the chicken diet, you need to follow all the recommendations of nutritionists and stick to a simple menu. Of course, it will be difficult to abstain from salt, sugar, your favorite coffee or sweets, but once you think about your goal, all thoughts about temptations immediately fade into the background. A week is not that much, but the real reward for such work is the scale needle on the desired number.
Contraindications
Contraindications to the use of the chicken diet:
- Severe anemia.
- The period of bearing a child.
- Diseases of the biliary tract.
- Breastfeeding period.
- Gout.
- Urolithiasis disease.
- Diseases of the heart and blood vessels.
- Stomach or intestinal ulcer. Erosive lesions of the digestive system.
- Allergy to protein products.
- Diseases of the pancreas.
- Children's and old age.
A little about the methods
People usually follow a diet when they want to lose extra pounds. The essence of a well-designed dietary menu is that a person receives fewer calories than he expends. But this does not exclude the fact that nutrition should still be balanced. The proportions of proteins, fats and carbohydrates should be reduced, but this should not be harmful to health.
For a person prone to obesity, a one-time diet will not be the solution. He will have to adhere to certain restrictions at all times. This gives rise to a new definition of diet – lifestyle. In both cases, a properly selected diet is the key to success.
