Chicken Diet (on Chicken Breast) - Rules, Menus, Recipes, Reviews And Results

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

Chicken diet

The chicken diet is one of the most effective weight loss strategies. It is a great option for those people who cannot bring themselves to give up meat dishes.

Chicken protein is a complete protein that contains all the amino acids necessary for the normal functioning of the body. The diet involves eating skinless chicken fillets, since the skin contains unhealthy fat. It increases blood cholesterol levels, clogs blood vessels with plaque.

If you strictly adhere to all the rules of the chicken diet, then only in a week you can get rid of 4-6 kg of excess weight.

Content:

• Chicken diet rules
• Permitted and prohibited foods on a chicken diet
• Mono chicken diet for 3 days
• Chicken diet menu for the week
• Varieties of chicken diet
• Chicken Diet Recipes
• Pros and cons of the chicken diet
• Contraindications
• Reviews

Chicken diet rules

During the diet, it will be necessary to sharply limit the intake of fast carbohydrates into the body, focusing on protein. This stimulates the body to start the fat burning processes. In this case, muscle mass will remain intact, and fat will begin to break down.

In order for the process of getting rid of excess fat to be effective, you should adhere to simple rules:

1. The calorie content of the diet should not exceed 1250 kcal per day.
2. The diet can last 3-21 days.
3. You need to eat from 0.5 to 1 kg of chicken fillet per day. This amount is half the daily diet. The second half of the menu should consist of a list of permitted foods.
4. If a decision is made to prepare a salad, then its dressing should be lemon juice or vegetable oil.
5. No salt is added to the dishes.
6. This method of heat treatment, such as frying, should be excluded.
7. Acceptable cooking methods: braising, baking, boiling, grilling or steaming.
8. Often you should not boil chicken fillets, since during the cooking process vitamins and microelements are released into the water.
9. There should be at least six approaches to the table a day.
10. The last meal should take place at 18-00.
11. You can add spices and seasonings to dishes, but you should not get carried away with them, as they increase your appetite.
12. Before a night's rest, you can drink a glass of low-fat kefir.
13. In the morning, a cup of unsweetened coffee without cream is allowed.
14. You must drink at least 2 liters of water per day.

Permitted and prohibited foods on a chicken diet

Allowed Products

Chicken fillet acts as a main dish, you can use the following side dishes with it:

• Vegetables: all types of cabbage, cucumbers, tomatoes, beets, carrots, leafy vegetables, bell peppers.
• Groats: rice, oatmeal, pearl barley, buckwheat.

For dessert, you can use fruits: apples, pineapples, grapefruits, oranges. You can eat berries such as currants, raspberries, strawberries, cherries, cherries, and plums.

Foods that can be eaten:

Product	Protein	Fats	Carbohydrates	Calorie content per 100 g
Vegetables
Eggplant / squash	1.2 / 0.6	0.1 / 0.3	4.5 / 4.6	24
Cabbage	1.8	0.1	4.7	27
Cilantro	2.1	0.5	1.9	23
Green onions / onions	1.3 / 1.4		4.6 / 10.4	19/41
Carrot	1,3	0.1	6.9	32
Cucumber	0.8		2.8	fifteen
Squash	0.6		4,3	nineteen
Salad pepper	1,3		5.3	27
Parsley	3.7	0,4	7.6	47
Arugula	2.6	0.7	2.1	25
Spinach	2.9	0.3		22
Garlic	6.5	0.5	29.9	143
Dill	2.5	0.5	6,3	38
Pumpkin	1,3	0.3	7,7	28
Tomatoes	0.6	0.2	4.2	20
Asparagus	1.9	0.1	3.1	20
Celery	0.9	0.1	2.1	12
Beet	1.5	0.1	8.8	40
Salad	1,2	0.3	1,3	12
Fruit
Apple	0,4	0,4	9.8	47
Plum	0.8	0.3	9.6	42
Pomelo	0.6	0.2	6,7	32
Mandarin	0.8	0.2	7.5	33
Mango	0.5	0.3	11.5	67
Kiwi		0.6	10.3	48
Pear	0,4	0.3	10.9	42
Grapefruit	0.7	0.2	6.5	29
Cherry	0.8	0.5	11.3	52
Orange	0.9	0.2	8.1	36
A pineapple	0,4	0.2	10.6	49
Avocado		20	7.4	208
Berry
Blueberry	1.1	0,4	7.6	44
Raspberry	0.8	0.5	8.3	46
Strawberry		0,4	7.5	41
Strawberry		0,4	7.5	41
Blackberry			6.4	31
Cereals and flour products
Whole grain bread	10.1	2,3	57.1	295
Rye bread	eleven	2.7	58	310
Rice	6,7	0.7	78.9	344
Pearl barley	3.1	0,4	22.2	109
Oatmeal	3.2	4.1	14.2	102
Buckwheat	4.5	2,3	25	132
Dairy products, cheeses, cottage cheese
Cottage cheese with a fat content of 1.8%	18	1.8	3.3	101
Cottage cheese with a fat content of 0.6%	18	0.6	1.8	88
Yoghurt 2% fat	4,3		6.2	60
Acidophilus 1% fat				40
Ryazhenka 1% fat			4.2
Kefir 1% fat	2.8
Oil
Little olive		99.8		898
Bird
Boiled chicken breast	29.8	1.8	0.5	137
Boiled chicken fillet	30.4	3.5		153
Beverages
Apple juice	0,4	0,4	9.8	42
Lemon juice	0.9	0.1		sixteen
Cherry juice	0.7		10.2	47
Orange juice	0.9	0.2	8.1	36
Pineapple juice	0.3	0.1	11.4	48
Black tea	20	5.1	6.9	152
Green tea
Mineral water

Prohibited foods

Products that are not used on the menu:

• Potatoes.
• Bananas, grapes, figs.
• A fish.
• Any type of meat except chicken breast. Also, do not take other parts of the chicken, such as thighs or drumsticks.
• Dairy products containing a high percentage of fat.
• Dough products, including dumplings, dumplings, pasta, pancakes.
• Smoked products.
• Confectionery.
• Sauces, marinades, including mayonnaise.
• Salted and canned foods.
• Dried fruits.
• Candied fruit.
• Alcoholic drinks, carbonated drinks.

Products	Protein	Fats	Carbohydrates	Calorie content per 100 g
Vegetables, fruits, berries
Potatoes		0,4	18.1	80
Tropical fruits	1,3	0.3	12.6	65
Canned fruits	0.5	0.1	9.5	40
Fig	0.7	0.2	13,7	49
Persimmon	0.5	0.3	15.3	66
Grapes	0.6	0.5	16.8	65
Snacks, dried fruits
Potato chips	5.5	thirty	53	520
Popcorn with caramel	5.3	8.7	76.1	401
Popcorn with salt	7.3	13.5	62.7	407
Prunes	2,3	0.7	57.5	231
Date fruit	2.5	0.5	69.2	274
Dried apricot	five	0,4	50.6	213
Dried apricots	5.2	0.3	51	215
Raisins	2.9	0.6	66	264
Porridge, pasta, flour products
Dumplings	11.9	12.4	29	275
Pancakes	6,3	7.3	51.4	294
Vareniki	7.6	2,3	18,7	155
Pancakes	6.1	12.3	26	233
Paste	ten	1.1	71.5	344
Ravioli	15.5	eight	29.7	245
Noodles	12	3.7	60.1	322
Pasta	10.4	1.1	69.7	337
Wheat flour	9.2	1,2	74.9	342
Millet porridge	4.7	1.1	26.1	135
Semolina		3.2	15.3	98
Bakery products
Bread	7.5	2.1	46.4	227
Bagel	7.9	6.2	57.2	357
Donut	5.6	0.8	38.8	296
Bun	7.6	8.8	56.4	334
Kalach	7.9	13	51.6	249
Bun	7.2	10.8	51	317
Baton	7.5	2.1	50.9	264
Sweets
Chocolate	5.4	35.3	56.5	544
Cake	4.4	23.4	45.2	407
Ice cream	3.7	6.9	22.1	189
Halva	11.6	29.7	54	523
Jam	0,4	0.2	58.6	233
Cake	3.8	22.6	47	397
Biscuit	7.5	11.8	74.9	417
Paste	0.5		80.8	310
Candy	4,3	19.8	67.5	453
Marshmallow	0.8		78.5	304
Jam	0.3	0.1	56	238
Jam	0.3	0.2	63	263
Sauces and condiments
Salt
Sugar			99.7	398
Syrup		0.3	78.3	296
Honey	0.8		81.5	329
Mayonnaise	2.4	67	3.9	627
Ketchup	1.8		22.2	93
Spice		1.9	26	149
Meat, sausage
Shpikachki	ten	33		337
Sausages	12.3	25.3		277
Sausages	10.1	31.6	1.9	332
Smoked sausage	9.9	63.2	0.3	608
Dried sausage	24.1	38.3		455
Semi-smoked sausage	16.2	44.6		466
Cooked smoked sausage	28.2	27.5		360
Boiled sausage	13,7	22.8		260
Steak	27.8	29.6	1.7	384
Cutlet	16.6	20	11.8	282
Bacon	23	45		500
Veal	19.7	1,2		90
Beef	18.9	19.4		187
Fat	2.4	89		797
Pork	sixteen	21.6		259
Milk products
Fruit yogurt with a fat content of 3.2%	five	3.2	8.5	85
Sour cream 40% fat	2.4	40	2.6	381
Cream 35% fat	2.5	35		337
Kefir with a fat content of 3.2%	2.8	3.2	4.1	56
Milk	3.2	3.6	4.8	64
Fish and bird
Salty fish	19.2			190
Smoked fish	26.8	9.9		196
Dried fish	17.5	4.6		139
Fried fish	19.5	11.7	6.2	206
Roast duck	22.6	19.5		266
Smoked duck	nineteen	28.4		337
Roasted turkey	28			165
Smoked chicken	27.5	8.2		184
Fried chicken	26	12		210
Oil and fat
Cooking oil		99.7		897
Animal fat		99.7		897
Butter	0.5	82.5	0.8	748
Beverages
Peach nectar	0.2		nine	38
Nectar nectarine	0.1		12.8	53
Kissel	0.2		16.7	68
Cherry nectar	0.1		12	50
Grape compote	0.5		19.7	77
Orange nectar	0.3		10.1	43
Fanta			11.7	48
Sprite	0.1			29
Lemonade			6.4	26
Cola			10.4	42
Champagne	0.2		five	88
Beer	0.3		4.6	42
Liquor	0.3		17.2	242
Cognac		1.1	0.1	239
Gin				220
Vodka			0.1	235
Whiskey			0,4	235
Brandy			0.5	225

Mono chicken diet for 3 days

The mono-diet on chicken is an unbalanced nutritional technique, so it is not recommended to stick to it for more than 3 days. The menu of this mono-diet is more like a fasting day, when a person eats the same foods throughout the day. For 3 days of a mono-diet, you can get rid of 2-3 kg of excess weight.

For three days, you need to eat only chicken fillet. It can be cooked or steamed. The daily volume of chicken meat is 0.7 kg. The portion at one time should not exceed 100 g. The number of approaches to the table is equal to seven.

Be sure to drink water, the volume of the liquid is 2 liters. Preference should be given to non-carbonated mineral water.

Chicken diet menu for the week

The chicken diet for a week has a balanced menu, because in addition to poultry fillets, a person will eat other foods. Preference should be given to vegetables and herbs. You can also diversify your diet with fruits and cereals.

The menu presented in the table is designed for seven days. Serving sizes are given as a whole and must be allocated to breakfast, lunch, dinner and snacks yourself.

	Menu
	A pound of chicken fillet, boiled or steamed. Salad: cucumber, tomato, bell pepper, herbs, natural yogurt. Boiled buckwheat - 0.35 kg. Sugar-free dried fruit compote.
	Boiled chicken fillet - 0.7 kg. Pineapple - 0.5 kg. Green and black tea.
	Steamed chicken fillet - 0.5 kg. Salad: carrots, apple, cabbage, lemon juice and olive oil. Boiled rice, without salt - 0.35 kg. Freshly pressed juice.
	Boiled chicken fillet - 0.25 kg. Baked vegetables - 0.5 kg. A glass of kefir with 0% fat. Mineral water.
five	Boiled chicken fillet - 0.7 kg. Any allowed vegetable salad with basil and olive oil. Sugar-free fruit drink and mineral water.
	Steamed chicken fillet - 0.25 kg. Steamed vegetables with lemon juice. Low fat kefir - one glass. Herbal tea.
	0.5 kg of steamed chicken fillet. Raw vegetable salad with olive oil and lemon juice dressing. Mineral water or freshly pressed juice.

Varieties of chicken diet

A pure chicken diet can get boring quickly. Therefore, options have been developed in which the chicken can be combined with other products and at the same time continue to lose weight. In this case, the menu will be based not only on chicken meat, but also 2-3 additional food products. This will allow you to prepare more varied meals for lunch and dinner. Another benefit of a multi-component chicken diet is that the body gets more nutrients. That is, even during a diet, the menu will be balanced.

Chicken Orange Diet

The Chicken and Orange Diet is a pretty tough weight loss technique. In addition to chicken fillet, only oranges are allowed to be eaten. Be sure to drink enough water. Such a menu allows you to lose weight, since the body will be deficient in carbohydrates. He takes them from his own fatty deposits.

You can stick to the chicken-orange diet for no longer than 28 days. Then, for another 30-45 days, a number of restrictions must be observed, refusing to eat foods containing a large amount of fats and fast carbohydrates.

Chicken Rice Diet

The Chicken Rice Diet comes in two flavors:

• In addition to chicken fillet, you can eat rice and apples. For the first three days, you only need to eat rice porridge (800 g per day). The next three days they eat boiled chicken fillet. No salt is added during cooking. It is allowed to eat no more than 1.3 kg of chicken per day. For the next three days, they eat only green apples. The daily portion of apples is 1.5 kg. They can be baked, sprinkled with cinnamon. The entire diet lasts 9 days. A prerequisite for compliance is drinking a sufficient amount of liquid. In addition to water, green and black tea is allowed, as well as unsweetened coffee.
• The second version of the chicken-rice diet involves eating vegetables. The first 3 days you need to eat chicken, then you need to eat rice for three days, and the last three days you eat only vegetables. Any steamed green or white vegetables will do. It can be zucchini, cucumbers, green onions, cabbage. About 10% of the total mass of green and white vegetables can be red fruits: tomatoes, carrots, peppers.

Chicken buckwheat diet

In addition to chicken fillet, this type of diet involves eating green buckwheat. It does not have to be boiled. You can eat green buckwheat even raw. So it will saturate the body with the vitamins and minerals it needs. For a week of such a diet, you can lose about 3 kg of excess weight.

Chicken and cucumber diet

The menu of the chicken-cucumber diet involves eating only chicken fillets and cucumbers. You need to eat 1 kg of vegetables and 0.5 kg of meat per day. All other foods and drinks other than water are prohibited.

The diet lasts for 3 days. During this period, you can lose 3-4 kg of excess weight.

Chicken and pineapple diet

This chicken diet option involves eating only chicken broth and pineapple. The technique is designed for a week, during which time you can lose 7-10 kg of excess weight.

The diet is considered very strict, therefore, not every person can sustain it. To consolidate the result, you need to get out of the diet correctly. To do this, for another 7 days after her assurance, you will need to continue to drink chicken broth, gradually introducing a variety of foods. You need to expand the menu smoothly.

Chicken Kefir Diet

The chicken-kefir diet lasts two days. The daily menu consists of 0.5 kg of chicken meat and 1.5 liters of kefir. For all the time it will be possible to lose weight by 2-3 kg.

Chicken Diet Recipes

Chicken fillet cutlets

To prepare the dish, you will need the following products:

• 0.5 kg of chicken fillet;
• 2 tablespoons of low-fat sour cream;
• 2 chicken eggs;
• 2 tablespoons of starch;
• 2 cloves of garlic;
• A teaspoon of butter;
• Add salt and pepper to taste.

Chicken fillet is passed through a meat grinder, garlic, sour cream, pepper, eggs and starch are added to the minced meat. Cutlets are baked in the oven for half an hour at a temperature of 180 ° C. You can also reduce the calorie content of cutlets by steaming them.

Chicken soup

To prepare the dish, you will need the following products:

• 2 liters of water;
• 0.5 kg of chicken fillet;
• 3 potatoes and 3 carrots;
• 1 stalk of celery and 1 head of onion;
• 50 g of vermicelli;
• Dill and parsley;
• Salt and pepper to taste.

Boil the chicken fillet in salted water for 20 minutes, remove the scale, remove the meat and cut it into cubes. Chopped vegetables are added to the broth and cooked until tender. At the end of cooking, add herbs, spices, noodles and chicken meat. The soup is infused for 15 minutes, after which it is served.

Chicken fillet with oranges in a slow cooker

To prepare the dish, you will need the following products:

• 0.3 kg chicken fillet;
• One large orange;
• One clove of garlic
• A teaspoon of honey;
• A teaspoon of olive oil;
• Salt and spices to taste. You can use thyme, turmeric, paprika, pepper.

A marinade is prepared from honey, garlic, salt, spices and olive oil and the chicken fillet is kept in it for 15 minutes. In order for the meat to absorb the marinade, small notches should be made on it.

Orange washed, cut into rings, with peel. Spread the orange slices along with the chicken fillet on foil, wrap tightly and put them in a slow cooker. Dishes are prepared in the "Baking" mode for 45 minutes, served in portions.

Pilaf with chicken

To prepare the dish, you will need the following products:

• 0.4 l of water;
• 0.2 kg of chicken fillet;
• One carrot and one onion;
• 0.2 kg parboiled rice;
• Salt and pepper to taste.

Rice is washed, chicken fillet is cut into small pieces. Cut the onion into half rings, and cut the carrots into cubes.

The meat is placed in a saucepan, poured with water and brought to a boil, after which the scale is removed. Boil the chicken for 10 minutes, pre-salting the water.

Then add vegetables to the meat and cook for another 5 minutes. Rice is added last to the pan. Reduce the heat, cover the dish with a lid and leave on the stove until fully cooked for 20 minutes.

Hepatic plow

To prepare the dish, you will need the following products:

• 1 kg of chicken liver;
• 2 cloves of garlic;
• 3 slices of lean ham;
• One onion;
• A bunch of dill;
• 4 peppercorns;
• Water;
• Salt and spices to taste.

The liver is laid out in a saucepan and filled with water so that it slightly covers it. The liver is boiled until fully cooked, and then passed through a blender along with ham, pepper and other spices. Put the pate in the freezer for half an hour.

Diet baked chicken

To prepare the dish, you will need the following products:

• Whole chicken.
• 3 cloves of garlic;
• Salt and spices to taste.

The chicken is chopped into 2 parts, rubbed with spices, garlic and salt, after which the meat is removed to the side for 15 minutes.

The chicken is wrapped in foil and placed in the oven for 40 minutes, kept at a temperature of 200 ° C.

Pros and cons of the chicken diet

Pros of a chicken diet:

• All harmful substances will be removed from the body.
• Chicken meat is assimilated by the body for a long time, so the feeling of hunger will not pursue a losing weight person.
• Metabolism returns to normal.
• Fat deposits go away and muscles remain intact.
• If you follow all the rules of the diet, the result will remain for a long time.
• During the diet, a person will not be deficient in protein and fiber.
• There is no need to take vitamin and mineral complexes.
• Regular consumption of chicken meat has a positive effect on the condition of the skin, hair and nails.
• The chicken diet is suitable for sports people.

As for the cons of the diet, they boil down to the fact that a person will be deficient in fat. If you stick to this menu for a long time, it can lead to health problems.

Contraindications

Not everyone can stick to a chicken diet. There are certain contraindications to it:

• Anemia.
• The period of gestation.
• Breastfeeding period.
• Gout.
• Urolithiasis disease.
• Diseases of the heart and blood vessels.
• Diabetes.
• Peptic ulcer of the stomach and duodenum, erosive lesions of the mucous membrane of the digestive system.
• Allergy to protein foods.
• Pancreatic pathology.
• Children's and old age.

Reviews

Anna: “I didn't stick to the diet, I just replaced all the meat in my diet with chicken breast. In three months, I managed to lose 10 kg. And this is without any diets."

Aliya: “I stayed on a chicken diet for a month. During this time, I managed to get rid of 15 kg of excess weight. At this time, I ate a lot of vegetables, and sometimes I substituted fish for chicken. I cooked everything without salt. She supplemented her menu with oatmeal in water, and introduced berries into it to improve the taste. Sometimes I dabbled in cheese, but just a little. It was hard for me to give up sweets, and the rest of the moments can be tolerated."

Ksenia: “Chicken breast actually helps to lose weight. I have tried many different diet options with her "participation." All of them allowed me to bring my body into perfect shape. Many of my acquaintances still do not believe that my body is the result of diets, not liposuction."

Olga: “I am a professional bodybuilder, before competitions I often need to dry my body. To get myself in shape, I eat exclusively chicken and vegetables. For a week of such a diet, I manage to get rid of an average of 5 kg. Muscles acquire the desired relief, strength and energy becomes more. I am also attracted to this diet by the absence of the need for long cooking. Boiled chicken with salad is a dish for the lazy like me."

Zina Rudenko About the dangers and benefits of chicken breasts:

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).