Two-month fruit-vegetable diet with chicken breast. Chicken diet: how to lose weight on chicken breast or broth in a week

Most diets involve strict restrictions and fighting the desire to eat something high in calories. If you do not tolerate mono-diets well and do not accept an exclusively plant-based diet, the best way to adjust your weight is a chicken breast diet. Its main advantage is its high protein content.

This diet guarantees the elasticity of muscle tissue, accelerated metabolism, and weight loss due to fat deposits. The most common are a weekly and 10-day course of weight loss using a chicken diet.

The essence and rules of the chicken diet

The protein diet for chicken works as follows: with the help of the diet, an excess of proteins and a lack of carbohydrates is created in the body. To ensure the course of metabolic processes, the body is forced to draw energy from fat reserves, the fat depot. At the same time, the muscles remain toned. Protein is synthesized into glucose, and fat tissue begins to be burned. A person loses weight naturally, without experiencing stress due to lack of nutrients.

When combined with light exercise, a protein-rich diet will speed up your metabolism and improve your diet results. In addition, this is the best way not only to lose extra pounds, but to give your silhouette a seductive shape. Lightness and smartness have never upset anyone.

Chicken diet options have no strict prohibitions, but there is a set of general rules:

You should eat often, but in small portions;
The breast must be cooked in any way other than frying;
Salt and sugar are removed from the diet;
The energy value every day should not exceed 1000-1200 kcal;
It is important to follow the drinking regime - drink up to 2.5 liters of water, natural juices, herbal tea.

Chicken breast is suitable for preparing dietary dishes. The rest of the chicken contains quite a lot of fat. The use of such meat is contrary to the principles of the diet.

Chicken diet for weight loss: advantages and disadvantages

The advantage of this diet is the availability of products and a large assortment of permitted dishes. Buying fresh chicken meat is not a problem at any time of the year. Breast is almost completely absorbed by the body of a young, adult and elderly person. It is recommended even in children's diet food.

In addition to protein, chicken breast contains a full range of vitamins and minerals: potassium, calcium, manganese, phosphorus, iron, magnesium. The calorie content of 100 g of product is 113 kcal. Nutrients provide satiety, vigor, and excellent mood. Polyunsaturated fatty acids fight directly the cause of excess weight - fat deposits. Breast contains tryptophan, an amino acid that affects the production of the hormone serotonin. The same one that inhibits the development of stress.

Boiled breast is ideal for people with gastrointestinal problems. It is allowed to eat it for gastritis and stomach ulcers. Animal protein reduces the acidity of gastric juice and promotes better digestion of food.

The list of advantages of the chicken breast diet:

Beneficial effect on metabolism;
Losing excess weight due to fat deposits;
Slow digestion, which creates a long-lasting feeling of fullness;
Balanced diet for healthy weight loss;
There is no need to take dietary supplements and vitamins in addition to the diet.

Chicken meat should be thoroughly cooked to prevent bacterial contamination.

Disadvantages of the diet:

Not suitable for a short course, since the result of a 3-day diet will be insignificant (1-1.5 kg);
Does not contain fat, so the optimal period of time would be 7-10 days;
A mono-diet quickly gets boring, so it’s better to combine it with grains and vegetables.

In combination with healthy and affordable low-calorie foods, the diet arouses interest even among opponents of dietary restrictions.

What to consider before starting a diet

Switch to dietary
Eating without medical supervision or prior consultation with a nutritionist is only possible for people who do not have chronic diseases of the digestive system. With an abundance of protein foods, the load on the kidneys and urinary organs increases. Lack of fat and a complete lack of salt can negatively affect metabolism and the entire body.

Unjustified risk will lead to deterioration in well-being, and the results of the diet will most likely be negative. To prevent the development of stress, during a long-term diet you should choose a diet with a variety of vegetables and fruits.

Chicken Diet Options

There are many options for losing weight with chicken breast: with vegetables, fruits, buckwheat, rice, and other cereals. Fillet can be combined with lettuce leaves, green crops, flavored with lemon and orange juice, and prepared with a sauce of tomatoes, garlic, plums, and grapes. If you are not lazy in the kitchen, a chicken diet will give you new tastes and a good mood.

Mono diet on chicken breast

Lasts only 3 days. At this time, they consume only boiled chicken meat and drink a lot of water. Chicken breast should be cooked daily to keep the food fresh. It is permissible to boil a piece in a small amount of water or bake it on a baking sheet. If you sprinkle the chicken with herbs before baking and wrap it in foil, you will be able to retain all the juices, and the breast will delight you with its aroma and pleasant taste. For 1 dose, it is recommended to consume 100-120 g of chicken. Before your meal, drink a glass of clean water.

Afterwards you can brew a decoction of aromatic herbs - mint, oregano, currant leaf.

1 kg of raw breast is provided per day. When boiled, it is divided into 5-6 meals. Even during a mono-diet, you can use herbs and greens as natural flavors.

If you are planning a longer diet, the chicken and vegetables option is suitable for you. Vegetables in the diet will saturate the body with healthy carbohydrates, reduce the load on the kidneys, and improve intestinal motility.

Diet with chicken breast and vegetables

The good news is that you can eat a variety of vegetables, except potatoes. It is acceptable to include fruits in your diet, except sweet bananas and grapes. This option is optimal for a 7-day diet. The result of such nutrition will be a weight loss of 4-5 kg. The main principle is to consume no more than half the calories required for your age, weight and lifestyle. It is advisable that the volume of food per meal does not exceed 200-250 g. The number of meals, as in other options, is 5-6.

Diet rules:

A calorie table and scales will help you with your diet. Do not exceed the recommended norms, then the result of the diet will definitely please you.

Buckwheat is included in many diet programs aimed at losing weight. This grain product is a leader in the content of nutrients.

Buckwheat is rich:

Iron;
Potassium and calcium;
Iodine, phosphorus, fluorine;
Amino acids;
B vitamins;
Vitamins PP, E;
Folic acid.

One of the characteristic features of buckwheat is its digestibility of up to 80%. The product is a source of healthy carbohydrates, thanks to which the protein diet turns into a balanced one, safe for the body. Cereals are approved for consumption by diabetics.

Buckwheat and chicken breast go well together as part of the diet. A low-calorie protein product complements a fast-absorbing source of carbohydrates.

In a diet on buckwheat and chicken breast, you should adhere to the following rules:

Eat 1 chicken breast and as much buckwheat a day as your body requires;
Cook the cereal without oil and salt, with just water;
You need to finish your daily diet with a piece of chicken breast;
At night it is permissible to drink a glass of low-fat kefir;
In addition to water, you can prepare vitamin drinks - juices, fruit drinks, compotes.

It is possible to maintain such a diet for no longer than 7-10 days, but the result is stable. There are no changes in metabolic processes in the body, as with a mono-diet; it receives all the necessary substances, except fats.

Chicken soup diet

This is an option for a weekly chicken fillet diet, when all the product is used to prepare a low-calorie soup. Chicken broth is a wonderful dish, warming and filling with nutrients. If you don’t want to “sip” one liquid every day, you can prepare a tasty and healthy soup for weight loss.

For fat burning soup you will need:

1 chicken breast;
One carrot and one onion;
2-3 sweet peppers;
White cabbage;
1 tomato;
Parsley and basil.

cook chicken broth. Chop carrots, cabbage and onions and add to the broth. Pour boiling water over the tomato, remove the skin, cut into cubes. Peel the peppers, cut into strips, and add to the soup along with the tomatoes. Cook for 10-15 minutes at low boil. Pour the finished soup into bowls, add chopped herbs.

You can eat a cup of soup 5-6 times a day. It quickly saturates and completely eliminates the deficiency of useful elements. Every day you need to prepare a new portion of soup. The duration of the diet is 7 days.

You can take this soup into service for the future and arrange 1-2 fasting days with it.

Chicken breast diet with grapefruits

This is a version of the chicken diet with fruit, where grapefruit can be replaced with oranges. Both citrus fruits are rich in coenzymes that are involved in fat burning. Since the body receives only proteins and carbohydrates during a diet, it is forced to borrow fat from its own reserves. On the other hand, during the diet, the intestines are cleansed well, the composition of the blood improves, and extraordinary lightness is acquired.

The diet is quite strict, more like a diet with one product. You can only consume peeled grapefruit slices and boiled chicken breast for 7 days. It is better to alternate foods - eat citrus fruit at one meal, and a piece of chicken at another. In addition, you can drink water and herbal teas.

To achieve impressive results, perform a set of simple physical exercises daily.

Chicken breast diet: food options

There are many interesting recipes suitable for different types of diets. Among them are options with vegetables, cereals, fruit sauces and dressings.

For this recipe you will need Georgian tkemali sauce. It is prepared from plums, capsicums, garlic, cilantro, and other spices. All components have a beneficial effect on digestion and contribute to the breakdown of old fat reserves. Among the modern modifications are sour sauces, where plums are replaced with red currants or gooseberries. Ready-made sauce according to the original recipe can be bought at the supermarket.

For preparation you will need:

1 breast;
5 spoons of tkemali sauce;
2-3 sweet peppers;
Bulb;
A bunch of cilantro.

Slice chicken breast
into pieces and place in a bowl with a thick bottom. Cut the onion and pepper into half rings and add to the chicken. Fry everything together for 5-7 minutes. Juicy vegetables and chicken will release their juices immediately, so no oil is needed. Add a glass of water and 5 tablespoons of tkemali to the mixture. Close the lid and simmer for 20 minutes. When serving, sprinkle with fresh cilantro.

Buckwheat pilaf

A tasty and satisfying version of a chicken and buckwheat diet dish. Of course, here you will have to consume both products at the same time. But one day it is quite acceptable to prepare such a delicacy.

You will need the following products:

Chicken breast;
300 g buckwheat;
Carrot, onion, 1 tomato.

Chop the carrots and onions, cut the tomato into pieces, simmer everything in a frying pan until half cooked, add pieces of chopped breast, simmer a little more. Pour 1 liter of boiling water. Cook with the lid open on medium heat until the cereal swells and absorbs all the water. Then close the lid tightly, cook for 4-5 minutes on the lowest heat and turn off. Do not open the lid. After half an hour, you can try the delicious crumbly pilaf.

This is an excellent option for those who want to follow the rules of a mono-diet, but add a piquant taste to unsalted chicken meat. Pieces of boiled chicken are delicious to dip into the sauce and put into your mouth. These same fruit sauces are suitable to accompany other dietary meats and fish.

For the orange sauce you will need:

2 oranges;
2 spoons of honey;
A few drops of balsamic vinegar;
A spoonful of mustard.

Squeeze the juice out of the oranges, add honey and simmer. When the sauce begins to thicken a little, add vinegar and mustard. Cook for another 5-7 minutes, stirring constantly. Pour into a gravy boat, cool and serve with chicken breast.

Another option for sweet and sour sauce is made from fresh apricots. It requires:

300 g ripe apricots;
spoon of honey;
Spoon of Dijon mustard.

Peel the apricots, add a small amount of water and simmer over low heat. Grind soft apricots through a sieve or grind in a blender until pureed. Add a spoonful of honey and mustard and mix. Multi-colored mustard seeds add flavor and enhance the texture. If the sauce seems too thick, add a little water and bring to a boil. It will resemble amber in color.

People enjoy the chicken diet
even athletes. With its help, they achieve elastic muscles and a beautiful silhouette. To improve the taste of unsalted meat, you can sprinkle it with orange or lemon juice or sprinkle with natural spices.

The chicken diet is a simple, inexpensive and, importantly, balanced from a dietary point of view way to get in shape in a relatively short time. Chicken meat is also famous for the fact that even the most unprepared cook cannot spoil it, so on a chicken diet the main ingredient will do everything itself - and you can only be happy with the result!

Chicken meat is an ideal product for weight loss

The chicken diet is very popular, especially among fans of protein-based weight loss. Almost everyone loves chicken: its ease of preparation and delicate taste make chicken a desirable and frequent guest on the family table. Both simple homemade and exquisite “haute” dishes are prepared from chicken meat. Any food whose main ingredient is chicken is highly filling and easily digestible due to the bioavailability of chicken protein.

Chicken, to a greater extent than other types of meat, includes polyunsaturated fatty acids. Chicken protein contains more than 90% of the amino acids we need (for comparison, beef protein contains only 72%). Chicken protein contains a lot of tryptophan, which is important for the synthesis of the “pleasure hormone” serotonin, and almost no coarse connective fibers or difficult-to-digest animal collagen. So the chicken diet can be considered not only effective, but also healthy.

White chicken meat contains magnesium, iron, phosphorus and calcium, retinol, choline, folic acid and B vitamins. A small amount of fat and ease of removal (fat is concentrated in the skin - it is enough to rid the bird of it, and chicken turns into a complete dietary product) make chicken the favorite food of everyone who watches their weight. Chicken breasts have earned a special reputation in this regard - it is rare that a diet can do without them.

Skinless breast contains less than 5% fat and only 90-130 kcal (depending on cooking method). The chicken diet has the advantages of any other:

thanks to the satiating ability of protein products and their slow absorption, it avoids the feeling of hunger;
corrects metabolism, forcing the body to burn fat reserves without damaging muscle mass;
goes well with physical activity;
gives results that quickly become noticeable;
allows you to maintain the weight loss effect for a long time.

The peculiarity of the chicken diet in a number of other nutrition plans that involve the consumption of large amounts of animal protein: on the chicken diet you can and should eat a lot of vegetables! This significantly corrects the side effects of high doses of protein - in combination with fiber, vitamins and slow carbohydrates of plant origin, the chicken diet does not create increased stress on the kidneys and does not disrupt intestinal motility.

However, those who suffer from any chronic or acute diseases should consult their doctor before deciding on a chicken diet for weight loss.

Basic chicken diet menu

The most common and popular version of the chicken diet is designed for 7 days. When compiling its menu, you should focus on two main indicators:

the energy value of food consumed per day cannot exceed 1200 kcal;
chicken meat should not make up more than ½ of the daily diet (in volume or in calories).

Chicken meat (boneless, skinless breasts are best) is eaten boiled or steamed. Other allowed foods on the chicken diet:

any vegetables (except potatoes), greens;
fruits (except grapes and bananas);
whole grain unrefined cereals (except wheat and cereals made from it).

It will help to correctly create a menu for the day. During the chicken diet, it is recommended to eat small portions, but often, 5-6 times a day - this will help maintain a stable metabolism, not experience hunger and evenly burn fat.

On the chicken diet, fast food, fatty and sweet foods are prohibited, including drinks with added sugar and sweeteners. Salting food is not recommended. You need to drink at least 1.5 liters of plain still water per day, you can also quench your thirst with tea and coffee without additives. You are allowed to drink 1 glass of dry red wine per day.

In a week of the chicken diet, judging by the reviews, you can get rid of 3-5 kilos of excess weight. In order to be even more proud of your successes, combine a diet menu with physical activity.

Short chicken diet

This chicken mono-diet is designed for three days and is reminiscent of the famous fasting days on Margarita Koroleva’s diet.

Menu for the day makes one medium sized chicken. It should be boiled, freed from bones and skin, and all the meat (700-800 g) should be divided into 6 meals at equal intervals throughout the day. You can’t add salt to the chicken, but you can season it with any spices. On a short chicken diet, you can consume any unsweetened liquid without restrictions (but not dairy products).

Expected weight loss- about 2-4 kg in 3 days.

Chicken diet with pineapples

The nine-day version of the chicken diet adds another “character” to the menu, where chicken dominated, - pineapple. This fruit is involved in many myths and true stories about weight loss due to the content of bromelain in the juicy, aromatic pulp.

This enzyme helps break down proteins. However, pineapple does not contain much bromelain in its pure form; But the tropical fruit contains potassium, which is necessary for the heart, vitamin C, which is important for the immune system, and pectin, which causes a feeling of fullness. In a word, it is known for weight loss, as well as the fact that this fruit is contraindicated for diseases of the gastrointestinal tract and oral cavity.

For the first three days of the chicken diet with pineapples, you can eat chicken without skin and salt, prepared in any way, without restrictions. For the next three days, the same fate awaits the pineapples. And finally, in the last three-day phase, these three products are found - they can be eaten in any combination and quantity, the main thing is not to forget to drink a glass of water 10 minutes before meals.

The chicken diet with pineapple will help you get rid of 5-6 kilograms in 9 days.

Chicken diet... for fifteen years

The chicken diet can take grotesque forms - for example, seventeen-year-old Birmingham resident Stacey Irwin became famous after being hospitalized. The girl suddenly stopped breathing; During hospitalization, she was diagnosed with a severe case of anemia, a tumor of the tongue, and vascular disease. It turned out that since the age of two, Stacey has been on a kind of chicken diet - she eats only nuggets, sometimes adding ketchup or a piece of toast to them.

Her weight miraculously remained within normal limits, but her health suffered terrible damage. It took serious help from doctors and psychologists to help the young Englishwoman restore body functions and start eating more varied.

Today, chicken meat is the most popular product, since thanks to it the finished dish is not only tasty and satisfying, but also low in calories. Therefore, since ancient times it has been an integral part of many weight loss programs. The chicken diet will always be desirable for those who cannot completely give up eating meat products.

This diet is based mainly on the consumption of chicken meat, which contains a large amount of protein. It helps saturate the body, and also restores muscle tissue and speeds up metabolism. In addition to these advantages, one more thing can be highlighted - affordability. The meat of this bird can be bought in any supermarket at a relatively low price.

Useful properties of chicken meat

Since not all chicken meat is suitable for the diet, but only chicken breast, we will consider the beneficial properties of this particular part. Most doctors and nutritionists prefer this part of the bird. This is all explained by the low calorie content of the product - about 137 kcal. per 100 g. Chicken breast is also rich in various useful elements. Among them:

proteins - about 29.8 g;
fats (1.8 g), carbohydrates (0.5 g);
vitamins A, B, C, E, H, PP;
magnesium, iron, cobalt, chromium, zinc, phosphorus and others;
protein;
amino acids.

With the help of boiled meat fibers, you can reduce the acidity level of gastric juice, which is very useful for gastritis and other diseases of the gastrointestinal tract. Vitamins B9 and B12 improve women's well-being during pregnancy.

The essence of the diet

The chicken breast diet is a protein program, the essence of which is the accumulation of a large amount of protein with a deficiency of carbohydrates. This will trigger the absorption of your own fat reserves for energy reproduction.

Chicken meat is an indispensable product in a balanced diet. This is explained by:

Chicken breasts contain a large amount of microelements and vitamins that can compensate for their deficiency when consumed only in foods of plant origin.
Breast meat is a dietary product due to its low fat content and low calorie content.
The product contains a lot of protein, which makes it easy to digest.
Poultry contains the nutrients required by the body to function.

Only breast is suitable for dietary nutrition. Chicken wings and legs are high in fat and cholesterol, so they are not suitable. You should also not eat the skin.

You can replace chicken with other types of meat - quail or turkey, which also contain a large amount of protein and are low in calories.

Its advantages

The diet has a number of other advantages:

When used on a diet, chicken broth allows the patient to strengthen the immune system and also helps restore vitality. The broth is used to prevent cardiovascular diseases: hypertension, stroke, heart attack.
Eating chicken allows you to maintain the balance of nutrients in the body at the desired level. This allows you to avoid exhaustion, loss of strength and other health problems during the diet.
A chicken diet does not require serious restrictions, and you can prepare quite a large number of dishes from it.

Contraindications

This diet has no contraindications as such. But still, before adopting such a diet, nutritionists recommend consulting with your doctor.

Also, along with the advantages that we wrote about above, it should also be noted that such dietary nutrition also has disadvantages.

Firstly, not everyone can withstand the blandness of breast dishes for several days. But, according to nutritionists, this deficiency can be easily neutralized. To do this, add spices to the meat. The meat can also be brushed with lemon juice.
Secondly, breast meat is very low in fat. Here, some diets allow the use of vegetable oil.

Diet options

In dietetics, there are various diet options, where the main component is chicken fillet meat. Let's look at some of them.

3 day program

A three-day weight loss program allows you to lose an extra three kilograms. The menu looks very simple. Throughout the day you need to eat 100 g of boiled chicken. As doctors note, with such a diet you should not forget about fluids.

7 day program

This version of the seven-day weight loss program can be called classic. A weekly diet based on chicken fillet will allow you to lose about 4-5 kg. These data are approximate, since the physiological characteristics of a person play a significant role in this.

With this program, there is one rule - you need to eat in small quantities, but at least 5 times a day, which makes it possible not to experience hunger with a constant supply of nutrients.

The boiled chicken diet lasts 7 days and includes the following products.

With this system you can safely drink coffee and tea. If a person experiences a strong feeling of hunger between meals, you can drink still water with lemon.

9 day program

This program is based on the principle of mononutrition, which explains its effectiveness. A diet based on boiled chicken fillet for 9 days allows you to remove extra 5-6 kg if you strictly follow the diet.

The chicken diet menu for 9 days includes the following products.

Between meals you can drink up to 500 ml per day. low fat kefir.

There is another menu for this program. This diet alternates rice, chicken and vegetables for 9 days. There is also an apple option, where the diet includes 3 days of rice, 3 days of chicken and 3 days of apples.

Other Diet Options

With chicken broth

The chicken soup diet is one of the most common weight loss programs. It lasts a week and allows you to remove about 9 kg.

The essence of this program is that throughout the day you need to drink 1-1.5 liters of chicken broth in 5-7 doses. It is better to eat it hot. In this case, water can be drunk in unlimited quantities, but subject to certain rules:

no later than 30 minutes before meals;
2 hours after eating.

Other products must be abandoned. But if the feeling of hunger becomes unbearable, then you can eat a few diet bread or croutons.

How to make delicious broth

Recipes for making broth are quite simple. The chicken is lowered into cold water. After the water boils, you need to remove the “noise” (foam) with a spoon and slightly reduce the heat to medium level, and then completely to low. Cook the chicken breast until the meat is done. When about 30 minutes remain, you can add parsley, carrots, celery, onion and salt to taste. If it is impossible to endure such a regime, then it is recommended to lose weight with chicken soup, where boiled vegetables are added to the broth. You can easily last a whole week on this soup.

When leaving the program, fruits and vegetables are gradually added to the diet.

This method should not be used by people who have health problems, or who are pregnant or breastfeeding. And the best effect can be achieved if you combine the diet with running, aerobics or other types of physical activity.

Chicken liver diet

An important role is played by chicken liver in the diet, which is not only a dietary, but also a healthy product. It helps normalize the functioning of the gastrointestinal tract, and also replenishes the balance of vitamin B2, which is responsible for the occurrence of anemia. Chicken liver also helps stimulate brain function and normalize thyroid function. You can use olive oil to prepare the liver.

Chicken and rice diet

The rice weight loss program with chicken is usually designed for three days. During this time, they lose about 2 kilograms. This diet includes rice, boiled chicken and vegetables. This diet can also be alternated with a diet of rice, chicken and apples.

The daily diet includes the following products:

Another diet option is alternating rice and chicken days. With this diet, you need to eat boiled rice for 3 days, chicken for 3 days.

Chicken-buckwheat diet

The buckwheat diet usually lasts a month. At the same time, you can lose 3-4 kg on buckwheat porridge. The buckwheat and boiled chicken breast diet includes the following daily diet:

Buckwheat should be steamed in the evening without adding sugar and salt, and the breast should be boiled without spices and salt. Thanks to this, the buckwheat diet is so simple and effective.

Vegetables and chicken

A diet of lean chicken breast and vegetables will allow you to lose weight without extra effort and hunger. The menu is easy to prepare. If you stick to it for 2-3 days, you can lose a couple of kilograms. The basis of the menu is poultry without wings.

To add flavor to the meat, it is brushed with olive oil or vegetable paste, such as garlic.

One of the effective and healthy ways to lose excess weight is a diet of chicken breast and vegetables. This diet is satiating and helps you lose 5-6 kilograms in just a week. Chicken meat contains B vitamins, calcium, phosphorus, copper, selenium, and iron. In addition to protein, it contains many microelements and vitamins that help normalize metabolism and speed up metabolism.

In addition, dietary poultry meat is quickly absorbed, improves immunity, strengthens muscles, prevents hypertension, cardiac ischemia, heart attacks and strokes. Vegetables are rich in vitamins, polysaccharides, organic acids, and help normalize the functioning of the body's digestive system. Thus, a diet menu consisting of chicken breast and vegetables will have a beneficial effect not only on your figure, but also on your overall health. And this option has nothing to do with low-carb. This diet is more of a healthy diet.

Losing weight on chicken breast and vegetables

A diet based on chicken breast and vegetables is the most effective method of combating excess weight. Chicken meat contains a minimum of fat and calories, but is quite filling, which promotes rapid weight loss without starvation. When dieting, you should choose exclusively the loin part of the bird - breast, without fat and skin.

100 grams of chicken breast contains 110 kcal.

Vegetables are a storehouse of vitamins and microelements. Their regular use helps improve immunity, enrich the body with vitamins and minerals, and improve the functioning of the gastrointestinal tract. When dieting for weight loss, you need to choose non-starchy vegetables.

Basic rules for a diet based on chicken breast and vegetables:

The daily calorie intake during a diet should not exceed 1200-1500 Kcal;
You should eat often, at least 5-6 times a day;
You should consume no more than 700 grams of poultry meat per day;
Poultry meat should be boiled or steamed;
Non-starchy vegetables can be consumed both raw and in the form of salads, as well as boiled, stewed, baked;
The diet can include porridge (buckwheat, barley, oatmeal) cooked in water;
Salt and sugar are excluded from the diet;
To maintain water balance, you should drink 1.5-2 liters of still water per day.

A diet based on chicken breast and vegetables has no contraindications. The protein contained in poultry meat will help maintain muscle mass and skin elasticity while losing weight, and the vitamins contained in vegetables will help maintain good health and performance.

Types of chicken breast diets

There are many variations of chicken breast diets. However, all these weight loss techniques are united by one main condition - the use of boiled or steamed chicken breast without salt and spices.

A diet based on chicken breast and kefir is one of the most satisfying and effective. By following this technique, you can get rid of 4-6 extra pounds in 7-10 days. A diet based on cottage cheese and chicken breast, as well as kefir, is protein-rich, which will not only allow you to “say goodbye” to extra pounds, but also preserve muscle mass, strengthen your teeth, hair and nails. The main thing is to choose low-fat cottage cheese and kefir (no more than 1% fat content).

There are 2 options for this diet for weight loss:

In the first version You should only consume boiled chicken breast (no more than 300 grams per day), low-fat cottage cheese (100 grams) and 1% kefir (1-2 cups). In between meals, you can drink still water and green tea without sugar. Let's say chicken broth when on a diet. Chicken broth is good for the digestive system and also has a low calorie content, only 36 Kcal per 100 grams of product. It is recommended to drink a cup of broth for lunch or dinner.
Second diet option consists of alternating protein days with carbohydrate days. The weight loss course is designed for 10 days, during which you can get rid of 5-7 extra kg. The first 2 days are kefir. You can only drink 1% kefir, no more than 1.5 liters per day. The third day is protein. You can only eat boiled poultry fillet (600-700 g) per day. The fourth and fifth days are carbohydrate days (you can eat non-starchy vegetables, unsweetened fruits, and porridge cooked in water). The sixth, seventh and eighth days are protein days. The final 9-10 days are carbohydrate again. This technique allows you to speed up metabolism and prevent the body from adapting to a changed diet, which promotes weight loss.

Permitted and prohibited products

Allowed foods for a diet based on chicken breast and vegetables:

Chicken breast (no skin and fat);
Cabbage (white cabbage, cauliflower, Brussels sprouts, Beijing cabbage);
Cereals and cereals (rice, buckwheat, barley, oats);
Broccoli;
Celery;
Asparagus;
Tomatoes;
Cucumbers;
Bulgarian pepper;
Carrot;
Beet;
Eggplant;
Zucchini;
Artichokes;
Spinach;
Beans;
Radish;
Onion garlic;
Greenery.

If you are on a diet, you can season salads with lemon juice and soy sauce. When preparing dishes, it is allowed to add vegetable or olive oil, but not more than 2 tbsp. in a day.

Prohibited foods during the diet:

Bread and bakery products;
Pasta;
Fresh pastries, sweets, desserts;
Fried, smoked, marinated dishes;
Semi-finished products;
Fatty sauces;
Fatty dairy and fermented milk products;
Potato;
Sugar, salt;
Spices;
Carbonated drinks;
Alcoholic drinks.

When dieting for weight loss based on breast meat and vegetables, you cannot replace chicken meat with any other meat (turkey, beef, rabbit).

Boiled chicken breast 200 g (220 Kcal);
Steamed chicken breast 100 g (110 Kcal). 2 tomatoes (30 Kcal);
Rice 100 g (78). Boiled poultry breast 200 g (220). 2 cucumbers (30);
Steamed chicken fillet 100 g (110). Salad of grated carrots and beets 145 g (101);
Boiled poultry fillet 100 g (110). Eggplant caviar 200 gr (183).

Tuesday:

Steamed brisket 200 g (220 Kcal). Cucumber (15);
Steamed chicken fillet 100 g (110 kcal). A glass of tomato juice (42 Kcal);
Boiled brisket 200 g (220). Vinaigrette 200 gr (256);
Steamed chicken fillet 100 g (110). 2 tomatoes (30);
Boiled poultry fillet 100 g (110). White cabbage salad 300 g (87).

Wednesday:

Buckwheat porridge 150 g (198). Boiled poultry fillet 200 g (220 Kcal).
Steamed poultry fillet 100 g (110 kcal).
Boiled chicken breast 200 g (220). Boiled beans 100 gr (112);
Steamed poultry breast 100 g (110). Cucumber (15);
Boiled chicken fillet 100 g (110). Salad of cucumbers, tomatoes and bell peppers 300 gr (105).

Thursday:

Boiled poultry breast 200 g (220 Kcal). A glass of carrot juice (56);
Rice 100 g (78). Steamed brisket 100 g (110 Kcal). Stewed beets 100 gr (102);
Boiled poultry breast 200 g (220). Vegetable stew 400 gr (100);
Steamed chicken fillet 100 g (110). Cucumber (15). Tomato (15);
Boiled poultry fillet 100 g (110). Boiled celery root 200 g (64).

Friday:

Boiled poultry fillet 200 g (220 Kcal). Pumpkin juice glass (76);
Steamed brisket 100 g (110). 2 cucumbers (30);
Boiled chicken breast 200 g (220). Cabbage salad 300 gr (87);
Steamed poultry fillet 100 g (110). A glass of tomato juice (42);
Barley porridge 150 g (152). Boiled poultry fillet 100 g (110). Grated beet salad 100 g (43).

Saturday:

Oatmeal 50 g (170 Kcal). Boiled chicken breast 200 g (220).
Steamed poultry breast 100 g (110). A glass of carrot juice (56);
Beetroot soup 200 gr (72). Boiled poultry breast 200 g (220).
Steamed chicken fillet 100 g (110). Tomato (15 Kcal);
Boiled chicken fillet 100 g (110). Vegetable stew 300 gr (75). A glass of tomato juice (42).

Sunday:

Boiled chicken breast 200 g (220). Bean puree 100 g (112 Kcal);
Steamed chicken breast 100 g (110). A glass of pumpkin juice (76);
Celery soup 200 gr (74). Boiled poultry breast 200 g (220).
Steamed chicken breast 100 g (110).
Barley porridge 150 g (152). Boiled poultry fillet 100 g (110). Cucumber (15).

In between meals during a weight loss diet, it is recommended to drink still water, tea (herbal, green), berry decoctions, but without sugar.

Recipes

Vegetable stew

Vegetable stew

Ingredients:

Zucchini 1 piece;
Carrots 1 piece;
Onions 1 piece;
White cabbage 0.5 heads;
Vegetable oil 2 tbsp;
Tomato paste 2 tbsp.
Greens to taste (dill, parsley, basil);
Water.

Cooking method:

Peel carrots and onions.
Rinse all vegetables. Cut the onion and zucchini into cubes, grate the carrots on a coarse grater, and chop the cabbage.
In a heated frying pan with vegetable oil, first saute the onion until half cooked, add carrots and zucchini to it, simmer for 5 minutes over low heat.
Transfer the vegetable sauce to the slow cooker and add the cabbage.
Pour tomato paste and water over the vegetables. Cook on the “Stew” mode for 30 minutes.
Before serving, decorate the dish with chopped herbs.

Include vegetable stew in your weight loss diet menu for lunch or dinner.

Celery soup

Celery soup

Ingredients:

Celery root 200 gr;
Onions 3 pcs;
Carrots 2 pcs;
White cabbage 0.5 heads;
Bell pepper 2 pcs;
Tomato juice 0.5 l.

Cooking method:

Peel onions and carrots, remove seeds from peppers.
Wash all the vegetables, cut into strips, place in a saucepan, pour in tomato juice. The juice should cover all the vegetables. If necessary, you can add water.
Bring vegetables to a boil and cook over medium heat for 10 minutes, stirring occasionally.
Reduce gas and simmer covered for another 10 minutes.
Grind the soup in a blender to a puree consistency.

Celery soup is a healthy first course that is recommended to be included in your menu when on a weight loss diet.

Vegetable salad

Vegetable salad

Ingredients:

Cucumbers 2 pcs;
Tomatoes 2 pcs;
Bell pepper 1 pc;
Onions 1 piece;
Lemon juice 1 tsp;
Olive oil 1 tbsp.

Cooking method:

Remove seeds from bell peppers and cut into half rings.
Peel the onions and cut into thin half rings.
Wash cucumbers and tomatoes, dry, cut into cubes.
Mix all the vegetables in a separate container, season the salad with lemon juice and olive oil. You can add chopped herbs to taste.

Vitamin vegetable salad is perfect for dinner when on a weight loss diet.

Barley porridge

Barley porridge

Ingredients:

Barley groats 1 cup;
Water 2.5 glasses.

Cooking method:

Sort the grains, rinse, and transfer to a saucepan.
Pour the cereal with water in a ratio of 1:2.5. Bring to a boil, reduce gas and simmer covered for 20 minutes.
Cover the pan with a warm blanket and let the porridge brew for 15 minutes.

Include hearty barley porridge in your weight loss diet menu for breakfast.

results

By following a diet of chicken breast and vegetables, you can lose 5-12 kg in a week. The final result of losing weight is directly influenced by several factors: initial weight (the higher it is, the more extra pounds you can lose), the level of physical activity (with regular physical activity you can lose weight faster). Numerous reviews of people who followed a diet of chicken breast and vegetables indicate that this method of losing weight eliminates poor health, painful feelings of hunger, and decreased performance. Thus, losing weight on chicken breast and vegetables is satisfying, tasty and healthy.

Horror

When I remember about the chicken breast diet, I’ll shudder! Girls, girls, women! Do not sit on it under any circumstances, otherwise there is a big risk of ruining your precious health. And without health, no figure will be needed.
Protein diet. All athletes “dry” on it. But no. After a 7-day diet, I planted my kidneys, and then I was in the hospital recovering. Of course, I lost a lot of weight. In 10 days it took about 8 kg.
The diet is not the most difficult, you will fill up well with chicken. I feel relatively positive. But the way it affected my health is simply terrible.
I still have to take handfuls of kidney pills, and my thyroid gland has also malfunctioned. Just think about it! And before I didn’t have any problems with these organs. The weight did not return, nor did the lost health.

Comfortable and easy diet, but the plumb line is small

One of the most comfortable and easiest diets I've tried.
Firstly, there are completely no unpleasant phenomena accompanying any mono-diets.
Secondly, the diet, although meager, is variable, making it possible to use culinary skills. There are no special requirements for the cooking method. The main thing is to use non-starchy vegetables and only white chicken meat.
Thirdly, chicken and vegetables contain all the necessary nutrients - proteins, carbohydrates, healthy fats. All this, albeit in a form that is not entirely balanced according to BJU, still enters the body uninterruptedly.
Fruit consumption is allowed (except bananas and grapes, which cause unnecessary fermentation).
I cannot boast of excess strength on such a diet, but from the very first days I feel a pleasant lightness throughout my body.
Eating six meals a day keeps me from feeling hungry, and my metabolism doesn't slow down. Chicken definitely needs to be eaten with vegetables. This has a triple benefit: it eliminates the “lazy” bowel syndrome and eliminates the harm from large amounts of protein foods.
However, I lost only 3 kg in a month, and after a week 1 kilo returned. That's why I'm lowering the points.

Stool problems guaranteed

The diet is effective, I tried it three times. And all 3 times I lost 4 kilograms in 10 days. But between sessions I took a significant break in time so that the body recovered and wanted to eat at least a piece of breast again.
On a diet, the main thing is to load yourself up to the maximum and not think about food. Then it's easier. If you circle around the refrigerator all day, you will naturally be tempted to eat something forbidden.
You need to cook with imagination. Since the classic version of the diet on boiled meat for longer than 3 days does not suit me. Then I connect the air fryer. Very cool thing. If you buy a chilled breast and marinate it in soy sauce with a drop of olive oil, it will turn out very tasty, juicy and most importantly without any damage.
Many people on a diet add greens and cucumbers with cabbage. This is possible, I think there will be no harm. But then this is a different power system. This is pure protein.
Weight loss occurs very quickly due to volumes. But there are also disadvantages. After a couple of days eating meat, discomfort appears in the intestines. I have to take a laxative and probiotics to eliminate it. So I don’t recommend staying longer than 10 days, otherwise there will be consequences. The diet can be given a 3.

There was a result, but I didn’t feel very well

There are many variations on the theme of chicken breast, I found the most interesting one. For 3 days you need to eat only boiled or steamed chicken breasts, then sit on pineapples for 3 days, and in the final 3 days the products should be combined. There are no requirements for the amount of food eaten. The only taboo is the complete absence of salt.
To speed up your metabolism, you should definitely drink a glass of warm wine before meals, and at the same time this will reduce your appetite.
But when I kept this diet, I felt little energy, not to mention the fact that I had to stop training, I had no strength. I think the lack of carbohydrates in the diet had an effect.
The combination of chicken and pineapple was not chosen by chance. Chicken meat is essentially an ideal dietary product, since all the fat is contained in the skin; the meat itself contains only 5%. Chicken also contains a lot of useful things; you don’t even have to take vitamins.
Pineapple contains large amounts of potassium (needed for the heart), vitamin C (strengthens the immune system) and pectin (removes all sorts of nasty things from the body, including heavy metals).
I went on a diet completely without deviations only once, I lost 4.8 kg in a month; the rest of the results were less impressive.

You need to rack your brains with menus and calorie counting

I was on the most common seven-day diet. During this time, almost 5 kg were lost, the volume in the waist and hips decreased by 1.5-2 cm.
It seemed to me very inconvenient that there was no well-designed, balanced menu; I had to have fun with the table of caloric content of foods and kitchen scales.
The diet is based on two simple principles: the maximum daily calorie intake should not exceed 1200, and meat should not take up more than half of everything eaten. Otherwise, intoxication of the body with protein breakdown products may occur in the absence of high physical activity.
I ate 5-6 small meals a day. Metabolism was constantly maintained at a high level, there was no feeling of hunger, fatigue or apathy. The general feeling was very comfortable, there was a pleasant lightness in the body.
I think a big advantage of the diet is the fact that the use of salt is allowed. There is no need to eat fresh food, there is no risk of disrupting the fragile water-salt metabolism. You need to drink not 2, but only 1.5 liters of water a day, for me this difference is noticeable. Even a glass of dry red wine a day is allowed, but there is a risk of water retention in the body, so you definitely shouldn’t get carried away.

You can't stay on this diet for long

I tried different diets based on chicken meat. I liked the three-day one the most; it turns out to be something like fasting days.
You need to eat one medium-sized chicken per day; it produces a maximum of 800 grams of meat. They need to be divided into 6 servings and eaten at different intervals.
I liked that you can eat any chicken meat, and not just tasteless dry breasts.
The maximum calorie content of one serving is 130 kcal per 100 grams. It turns out to be a very slight calorie deficit, due to which weight loss occurs.
Due to the complete absence of carbohydrates in the diet as energy sources, your own fat begins to break down. For 3 days, an increased amount of protein food does not harm the body, but you cannot stay on such a diet for longer. That is why it is not suitable for people who are very overweight; it is a kind of express weight loss of a couple of kg maximum.
It is allowed to consume any liquid except fermented milk products; they greatly retain water in the body. Due to the fact that protein is digested slowly, the feeling of fullness lasts for a long time. The diet is very easy to tolerate; I did not notice any side effects typical of mono-diets.

Nourishing, but small plumb

For me, chicken meat is the best product on which you can diet with virtually no damage to the body. It is chicken meat that contains the most easily digestible protein by the human body, 90% of the necessary amino acids, many polyunsaturated fatty acids and folic acid, which are necessary for the female body during a diet. But it’s better not to fry the chicken and bake it without the skin. Boiled or stewed chicken is not very tasty for me, especially with little salt and no spices. Therefore, you can only endure such a diet for a short time; I lasted 2 weeks.
You don’t have to take additional fish oil or drink flaxseed oil.
The muscle corset does not suffer due to the large amount of protein in the diet. There is a danger in this, but if you eat a lot of vegetables along with chicken, they will correct the negative effects of large doses of protein on the kidneys and liver.
With such a clean diet, I lose 1 kg in a week, I couldn’t do it anymore. And the result lasts quite a long time, but only if I eat more or less normally.

Gives its results

The essence of the chicken diet is the almost complete rejection of carbohydrates. Chicken is known to contain a lot of protein. Especially chicken breasts, which you need to eat during this diet.
I followed the chicken diet for 7 days. Loss of 5 kg during this time. The plumb line is not bad.
I will describe the advantages and disadvantages of the diet and also an approximate menu for 1 day.
The advantages include good results in a short period of time. Still, losing 5 kg in 1 week is not easy.
The disadvantages include a hungry menu, poor health due to carbohydrate deficiency, constant apathy, and nervousness. On days 5-6, I started having minor stomach problems, which I was able to solve with the help of the medicine.
I did not observe any strong side effects on myself. But it is worth understanding that this depends on the characteristics of the body and state of health.
Meals during the diet allow: chicken breasts, fresh vegetables, herbs, natural juice without sugar, water, tea, coffee.
Menu of the day. Breakfast - 0.5 kg of pineapples. Lunch - boiled chicken. Afternoon snack - tea or juice. Dinner - boiled chicken with lettuce.
Approximately this diet is recommended during the chicken diet.
I didn’t eat anything sweet, starchy or unhealthy. I carefully monitored my diet and did not deviate from the recommendations. On the 4th day of this diet, I usually experience constipation. I do microenemas or take fruit-based laxative drops. It helps, but only temporarily. I went to the store and bought 3 kilos for the next 3-4 days. I bought half chilled and the other half frozen.
I cooked the breast the night before. I marinated it in soy sauce with spices and then grilled it. It turned out fragrant. I couldn’t wait to eat it already, it smelled so delicious.
The next morning I made myself some tea and ate a small piece of this breast. Liked! There was such lightness in my body because I gave up the usual sandwiches with sausage.
She fluttered around until lunch, and then she began to “suffer” for sweets. In the end, she only lasted 5 days, and then she still ate a piece of cheese, and then she couldn’t stop and completely broke down.
I got tired of cooking the breast, so I just started boiling it. It’s not very pleasant to eat it in this form, so I ended up giving up the diet.
Over the entire period, I lost only 4 kilograms, which were largely excess water, so the result in terms of volume was zero. I think that breast is only suitable for fasting days. There is no point in staying on such a diet for a long time; you will still have a breakdown.