Chicken Diet - Menu, Diet Options, Reviews And Results

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Video: Chicken Diet - Menu, Diet Options, Reviews And Results

Video: Chicken Diet - Menu, Diet Options, Reviews And Results
Video: Chicken Diet: Lose 10Kg In 10 Days | Chicken Meal Prep | Chicken Diet For Weight Loss 2023, September
Chicken Diet - Menu, Diet Options, Reviews And Results
Chicken Diet - Menu, Diet Options, Reviews And Results

Chicken diet: pros and cons

Chicken diet
Chicken diet

A chicken diet is considered one of the easiest and most affordable ways to lose weight. It is great for those people who cannot imagine their daily diet without meat products. The protein found in chicken is complete. It contains all the amino acids necessary for the human body. For the diet, only chicken fillet is used, from which the skin has been removed. It is important that it is free of fat, which is a source of cholesterol.

Chicken Diet Principles:

  • The diet should last no more than 7 days. If you intend to use the chicken mono diet, then its duration should not exceed 3 days.
  • The calorie content of the menu per day is 1200 kcal. Although some nutritionists admit to increase it to 1500 kcal.
  • Chicken fillet should make up 50% of the daily diet, the remaining 50% should come from other foods.
  • You need to eat at least 5 times a day.
  • The last time they come to the table is no later than 6 pm.
  • The chicken is either steamed or boiled. However, during cooking, many of the beneficial substances that are contained in meat are transferred to the broth. This fact should be taken into account.
  • During the diet, you should stop eating unhealthy foods. Salt and sugar, smoked meats and fast food are excluded from the menu.
  • Drink at least 2 liters of water daily.


  • Calorie content of chicken meat
  • Chicken diet menu
  • Allowed and prohibited foods of the chicken diet
  • Chicken Diet Recipes
  • Chicken diet options
  • Pros and cons of a chicken diet
  • Contraindications
  • Reviews and results of those who have lost weight

Calorie content of chicken meat

Calorie content of different parts of chicken, calorie content of offal:

Chicken part The number of kilocalories per 100 g of product
Chicken breast 115
Leg leg 190
Hip 210
Wing 190
Ventricle 130
Liver 140
A heart 160

Calorie content of chicken meat, depending on the cooking method:

Chicken meat processing method Calorie content per 100 g
Boiled meat 200
Canned stewed meat 210
Grilled meat 240
Smoked meat 250

Grilled chicken


Chicken diet menu

There are many options for diets based on chicken meat. The basic ones are considered to be a chicken diet for 3 days and a chicken diet for a week. The first option refers to strict weight loss systems, since only chicken meat is eaten at this time. The seven-day chicken diet allows for the consumption of not only chicken fillets, but also vegetables.

Mono diet menu for 3 days

In three days on a mono diet, you can lose about 3 kg of excess weight. During this period, it is permissible to eat only boiled chicken meat, as well as drink enough water. 100 g of chicken meat is eaten at a time. The number of approaches to the table is equal to 5-6.

7 days menu

Day of week What you can eat throughout the day What you can drink throughout the day

0.5 kg of boiled chicken fillet, salad with vegetables (tomatoes, cucumbers, bell peppers, greens with yogurt dressing), boiled buckwheat - 0.35 kg

Unsweetened fruit compote
0.7 kg chicken fillet, 0.5 kg fresh pineapple Green and black tea
0.5 kg steamed chicken fillet, fresh vegetable salad (apple, cabbage, carrot with lemon juice and olive oil dressing), boiled rice without salt Natural juice
0.5 kg of baked vegetable salad, 0.25 chicken fillet A glass of kefir and still mineral water
five 0.7 kg of boiled chicken fillet, lettuce, any vegetables in a salad with olive oil dressing Sugar-free fruit drink and mineral water
0.25 boiled chicken fillet, steamed vegetables A glass of kefir, herbal tea
0.5 kg boiled chicken fillet, salad with vegetables and olive oil

Mineral water and homemade juice

Allowed and prohibited foods of the chicken diet

Permitted and prohibited
Permitted and prohibited

During a chicken diet, the following foods may be present on the menu:

  • Vegetables and herbs. It is important that they do not contain a large amount of starch.
  • Cereals with a low starch content.
  • Fruits and berries.
  • Fermented milk and dairy products with a low percentage of fat.
  • Drinks: tea, water, fresh juices, herbal teas.
  • Seafood, low fat sea fish.

Foods that are not eaten during the diet:

  • Fruits and berries are high in sugar.
  • Vegetables and cereals high in starch.
  • Bread and other baked goods.
  • Any sweets.
  • Ketchup, mayonnaise and any other sauces.
  • Salted and canned foods.

  • Fatty, spicy and fried foods.
  • Fast food and convenience foods.
  • Alcoholic drinks, cocoa, carbonated water, coffee, factory-made juices.
  • Salt, flavor enhancer, gelatin, starch, sugar and sugar substitutes, stabilizers and other chemical additives.
  • Fatty meat and fish.

Chicken Diet Recipes

Chicken fillet cutlets

Chicken fillet cutlets
Chicken fillet cutlets

To cook cutlets, you 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 of starch.
  • 2 cloves of garlic.
  • A teaspoon of butter.
  • Salt and pepper.

Chicken fillet is passed through a meat grinder, minced meat is mixed with crushed garlic, sour cream, pepper and salt. To make it thicker, starch is introduced. Cutlets are prepared from minced meat, which are spread on oiled parchment and baked in the oven. Cooking time is half an hour at 180 ° C.

Chicken Diet Soup

Chicken Diet Soup
Chicken Diet Soup

To make the soup, you need the following foods:

  • 2 liters of water.
  • 0.5 kg of chicken fillet.
  • 3 potatoes.
  • 2 stalks of celery.
  • 3 carrots.
  • One onion.
  • 50 g of vermicelli.
  • A bunch of greenery.
  • Salt and pepper.

Broth is prepared on chicken fillet, for which the meat is boiled for 20 minutes. Then it is chopped into thin fibers and set aside. Finely chopped onions, carrots, celery and potatoes are boiled in the broth. 2 minutes before the end of cooking, vermicelli, chicken are dipped into the broth, salted and pepper. Turn off the fire, add chopped greens to the soup, cover with a lid and let it brew.

Chicken liver pate

Chicken liver pate
Chicken liver pate

To make a pate, you need the following ingredients:

  • Water.
  • 1 kg of chicken liver.
  • 2 cloves of garlic.
  • 3 slices of ham.
  • One onion.
  • A bunch of greenery.
  • Black peppercorns - 5 pcs.
  • Salt and favorite spices.

It is necessary to take so much water that it completely covers the chicken liver, but only in a thin layer. For 1 kg of liver it takes 200-600 ml, a more precise 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 they put the liver in the freezer for half an hour. After this time, the pate is ready for use.

Vegetable stew with chicken

Vegetable stew with chicken
Vegetable stew with chicken

To make a stew, you will need the following foods:

  • 2 chicken breasts.
  • 0.25 kg broccoli.
  • 0.25 kg of white cabbage.
  • 0.25 kg of spinach.
  • Bulgarian pepper.

To prepare the dish, you need boiled chicken fillet, which is stewed with spinach, cabbage and pepper in a saucepan under a closed lid. The cooking time is 45 minutes. Before the end of stewing, the dish is salted and herbs are added to it.

Chicken diet options

Diet on chicken and buckwheat

Diet on chicken and buckwheat
Diet on chicken and buckwheat

The diet menu on chicken and buckwheat can be called quite balanced, but it should be adhered to for no more than a week. During this time, you can lose about 3 kg of excess weight. Buckwheat porridge is not boiled, but steamed with a glass of hot water and left to infuse overnight.

The menu for one day will look like this:

  • First meal: buckwheat porridge - 150 g, unsweetened tea.
  • Snack: 0.25 l of kefir with a low percentage of fat.
  • The main meal: chicken fillet - 0.2 kg, buckwheat porridge - 0.1 kg, one tomato.
  • Snack - a glass of kefir.
  • Dinner: 0.1 kg of steamed buckwheat, tea without sugar.

Chicken and pineapple diet

The chicken fillet and pineapple diet is designed for 9 days. During this time, you can lose about 6 kg of excess weight. During the diet, you can only eat chicken and pineapple pulp. The first 3 days they eat only chicken, and boil it without salt. For the next 3 days, eat only pineapples. For the last 3 days, they eat only chicken and pineapple. This exotic fruit can be substituted with apples and oranges.

Chicken breast and cucumber diet

The chicken breast and cucumber diet is designed for 3 days. During this time, you can lose up to 4 kg of weight. Every day you need to eat 1 kg of cucumbers and 0.5 kg of boiled chicken fillet. Also, in addition to cucumbers, you can eat vegetable salad. But they must be fresh.

Chicken broth diet

A strict chicken broth diet is designed for a week. During this time, you can get rid of 7 kg of excess weight. For a week, a person should eat only chicken broth. It should be borne in mind that such a diet is not suitable for everyone who wants to lose weight. First, you need to have sufficient willpower, and secondly, excellent health. After completing the seven-day diet, you will need to eat on a sparing menu for another week, so as not to overload the digestive organs, accustomed to liquid and low-calorie food.

Chicken and kefir diet

The kefir and chicken breast diet is one of the popular weight loss systems. In addition to these two foods, you can also eat apples. The diet menu is designed for 9 days. In the first 3 days, they eat only apples (1.5 kg for each day), then for 3 days they eat only chicken fillet (1 kg for every day), after which they drink kefir with a fat content of 1% (2 liters each) for 2 days in a day). On the ninth day, they eat only chicken broth, cooked without adding salt. You need to drink 1.5 liters of broth per day.

Pros and cons of a chicken diet

Pros and cons of diet
Pros and cons of diet

Pros of a chicken diet:

  • Chicken dishes can be cooked deliciously, so the food will not cause disgust.
  • The diet is easy to tolerate.
  • During the diet, the person will not get depressed.
  • Immune strength will be enhanced.
  • Muscle will not break down during the diet.
  • Chicken broth is a source of energy and strength.
  • The pressure is back to normal.

The disadvantages of the chicken diet include:

  • Chicken protein can be a source of allergies.
  • The lost pounds will quickly be recruited.
  • During the diet, the burden on the kidneys increases.
  • If you stick to a diet for a long period of time, this can lead to a deficiency of fat in the body, which negatively affects metabolic processes.
  • During the diet, gas formation may increase, and constipation may also begin to disturb.
  • During the diet, the risk of developing protein intoxication of the body increases.



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 foods.
  • Diseases of the pancreas.
  • Children's and old age.

Reviews and results of those who have lost weight

Seraphima: “I followed the chicken diet 3 times. It's pretty effective. For each approach, I managed to lose 4 kg. Moreover, the duration of each diet was 10 days. In order not to harm my health, I did intervals of six months between sets. During this time, the body was recovering. My advice to anyone losing weight is to try not to think about food. To do this, you should spend a minimum amount of time in the kitchen. Meals during the diet need to be prepared in different ways. I couldn't eat only boiled chicken, so I cooked it on the airfryer. You can take chilled breast, marinate it in soy sauce and plug in this wonderful device.

Kilos go away very quickly during a diet. As for the disadvantages, they include discomfort in the abdomen. I personally had constipation. She saved herself with laxatives and prebiotics. I do not recommend losing weight on chicken for more than 10 days. My personal assessment of such a diet is a C grade."

Tamara: “This is a terrible diet, I do not recommend it to anyone in order not to lose health. After reading the reviews, I decided to try it, but after a week of losing weight, I planted my kidneys and went to the hospital. For 10 days it took 8 kg, but health also became worse.

The diet itself was easy for me, the chicken left a good feeling of satiety. But to this day I have to sit on pills for the treatment of kidneys, and the thyroid gland has also begun to "make itself felt". Before this diet, I was an absolutely healthy person! The lost kilograms did not return, but neither did my health."

Victoria: “The chicken diet is a protein diet. I stuck with it for a week. During this time, I lost 5 kg, which is quite good.

I have highlighted several advantages and disadvantages of the diet for myself. Its main advantage is that it really works. The disadvantages of the diet can include its severity. Lack of carbohydrates affects mood, increased nervousness. On the 5th day of the diet, problems with stool began, but I got rid of them on my own.

During the diet, I ate chicken breast, vegetables, herbs, drank natural juice, coffee, tea and water. I will give my menu for day 1: in the morning I ate pineapples (half a kilo), at lunch I ate chicken, and for dinner I supplemented chicken meat with lettuce leaves. I ate something like this for a week. She completely refused flour, sweet and fatty foods. Therefore, the effect of the diet was not long in coming."

Lyuba: “I lost weight on chicken broth, drank 2.5 liters of hot broth a day. Cooked it on chicken breast with carrots, herbs, salt and spices. I ate crackers twice. The diet was very difficult, but in 3 days I managed to lose 4.3 kg."


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


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