Diet greens and chicken breast. Nourishing weight loss on a chicken diet. What are the benefits of chicken breast

IN Lately Positive feedback on effectiveness is increasingly heard egg diet, many have already tried instant weight loss with the help of eggs, because in order to lose five to ten kilograms, you only need one week.

This article will help you understand some issues that will undoubtedly be of interest to those who want to try the effectiveness of this diet.

How is the result achieved in such a short period of time? How does this affect the body? What is the best way to get out of this diet? And how to achieve the best effect when using eggs to lose weight?

Before getting acquainted with all the intricacies of the egg diet, it is worth knowing the most important thing.

Losing weight with eggs: reviews from people who have already tried this method on themselves

Judging by numerous reviews, the combination of citrus fruits and eggs ensures loss excess weight and also helps in support physical activity. Many claim that when they used egg yolks to lose weight, that is, while on an egg diet, they never experienced a feeling of extreme hunger. Perhaps because in weekly menu This diet includes not only chicken eggs, but also fruits, vegetables, as well as fish and meat. This is undoubtedly a completely balanced diet for the body, despite the small amount of food during the diet. In addition, eggs are rich in amino acids, vitamins A and B. Thanks to this, additional vitamin intake is not necessary.

And indeed, judging by the reviews of those who have tried this diet on themselves, if you adhere to the menu diet, the result exceeds all expectations. The minimum weight loss observed with the egg diet was five kilograms, and the maximum was up to twelve kilograms. People who are losing weight also like this diet because they don’t have to stay on it for months. A week is enough to get your body in shape.

By the way, celebrities like Elena Malysheva also believe in rapid weight loss with the help of eggs. Dolina believes that it is effective not only in terms of losing extra pounds, but also in terms of positive effects on the skin. And Malysheva increasingly began to mention her on the air of her television program.

Instant weight loss

The egg diet is truly one of the fastest-acting. Instant weight loss with eggs is achieved due to the yolk, or more precisely, (biotin), which is contained in it.

Biotin, or vitamin H, is the main activator of weight loss. It is thanks to him that you can easily lose weight up to 10 kg in a week. Biotin takes control of the metabolism of fats in the body and is responsible for the process of burning them. If it is in the body within the prescribed norm, but still in the required high concentrations, then it independently starts the process of consumption by the body subcutaneous fat. In addition, vitamin H also accelerates carbohydrate metabolism, as a result of which they do not have time to turn into fats and, accordingly, be deposited on the body. It is biotin that guarantees the effectiveness of the egg diet.

Feeling hungry during the egg diet

Due to the constant desire to eat, most diets are simply unbearable for many losing weight, but the option based on eggs is not one of them. A boiled egg, entering the stomach, immediately brings a feeling of fullness. It takes a very long time to digest, about 3-4 hours, so the feeling of hunger does not return for a long time.

An interesting fact is that losing weight with eggs and oranges or any other citrus fruit prolongs the feeling of fullness by 1.5 times. It is believed that if you introduce even a small orange into the egg diet, this will allow you to lose another 500 grams of weight beyond the result that would have been achieved without the use of this fruit.

This is why the egg diet is often combined with citrus fruits. This combination will allow you to achieve the most effective results.

Losing weight with eggs: menu for the week. Monday (day one)

For breakfast you need to eat one grapefruit, two boiled chicken eggs, and drink one or two glasses of green tea.

For lunch - one boiled egg, one orange, 150-200 g of boiled chicken (can be salted).

For dinner - 200 g of boiled chicken fillet and one glass of low-fat or low-fat kefir.

Tuesday (day two)

Breakfast will consist of two boiled eggs and one glass of any freshly squeezed citrus juice.

For lunch - a piece of boiled chicken fillet (or stewed), two oranges and one glass of plain water.

For dinner - one grapefruit, two boiled eggs, one glass (can be replaced with kefir).

Wednesday (day three)

For breakfast - one boiled egg and one glass of plain water with a teaspoon of freshly squeezed lemon juice.

For lunch - 200 g of any lean boiled meat (chicken, beef, veal) and one grapefruit.

For dinner - two boiled eggs, one glass of mineral or plain water.

Thursday (day four)

For breakfast you can eat a three-egg omelet with an unlimited amount of any greens.

For lunch - boiled chicken legs without skin, or stewed (two pieces), and (unlimited quantity).

For dinner - two grapefruits, one boiled egg and one glass of plain water.

Friday (day five)

For breakfast - a salad of two boiled eggs, one boiled carrot and one tablespoon of low-fat sour cream. Carrots and eggs must be chopped, salt if desired, you can add greens in any quantity and mix everything with sour cream.

For lunch - one or two fresh carrots and one glass of freshly squeezed orange juice.

For dinner - stewed or boiled any - 200 grams (can be salted and sprinkled with lemon juice), one boiled egg, one glass of mineral or plain water.

Saturday (day six)

For breakfast - 200 g of fat-free or low-fat cottage cheese and one glass of freshly squeezed juice of any citrus.

For lunch - two boiled eggs and two grapefruits.

Sunday (day seven)

For breakfast you can eat two boiled eggs and half a grapefruit.

For lunch - 200 g of any boiled meat (chicken, veal, beef) and one orange (can be replaced with grapefruit).

For dinner - mineral or plain water.

Recommendations that must be followed when eating an egg diet

1. Mineral water is included in the menu for a reason. You should definitely drink it. It is better to choose an alkaline one, it helps to neutralize the excess acidic environment in the stomach that is created when eating citrus fruits.

2. Losing weight with eggs will be more effective if the dairy products on the menu are low-fat or have minimal fat content.

3. The sixth and seventh days of the diet - no dinner. You should not disrupt your diet. The result will be truly impressive. If the feeling of hunger is unbearably strong, drink two raw eggs.

4. If the desire arises, one egg can be replaced with two quails. The result will not change.

5. Plain water can be consumed in unlimited quantities. But if it is listed on the menu, then its consumption is mandatory. This is a necessary measure to reduce the acidity in the stomach that is created by citrus fruits.

6. If for some reason the diet was disrupted, to achieve the desired result it is better not to continue it, but to start again.

7. Exercise is encouraged during any diet, it brings even more effectiveness in weight loss. You can spin a hoop, swim, ride a bike.

8. During the egg diet, the use of vitamins and mineral complexes is not prohibited.

How to get out of a diet correctly

In order for there to be effective weight loss with the help of eggs, you need to leave the diet not abruptly, but gradually. That is, in order to avoid regaining weight and not putting your body under additional stress, you will need to partially consume the foods that were part of the menu: eggs, dairy products, citrus fruits. After finishing the diet, you should include them in your diet for at least a week. This will definitely ensure the safety of the result.

Fermented milk and very useful product for the body is kefir, which is also used for the prevention and treatment of various diseases . It is good to use kefir after serious illnesses, as it quickly restores the body. Therefore, the chicken and kefir diet is very popular. Of course, you can lose weight on kefir and chicken, but in addition, kefir improves the functioning of the vascular and nervous system. However, kefir has an even greater effect on the gastrointestinal tract. It stabilizes intestinal function. For example, it helps get rid of the tendency to diarrhea. Kefir helps with nausea and heaviness in the pancreas.

Among other things, this fermented milk product helps with scrofula, anemia, and chronic respiratory diseases. For example, pulmonary tuberculosis, exudative pleurisy.

Very often, kefir is used as a basis for diets for many diseases.

You can use several options for such kefir diets. For example, the “rice, kefir, chicken” diet or the diet with chicken and kefir.

Mono-diet on kefir

It lasts 3 days. When using this diet, drink at least one and a half liters of fresh kefir throughout the entire diet. No other products should be consumed. During this period you can get rid of four kg.

Kefir diet in winter

Stick to it for three days and no more. The kilograms lost depend on the characteristics of your body.

Approximate menu:

• Have breakfast with an omelet, a cabbage salad (sauerkraut), coffee with milk or an egg, semolina porridge, a sandwich with butter, tea with honey.
• For an afternoon snack, either drink kefir (a glass), or eat a piece of cheese and an apple.
• Have lunch with chicken soup, vinaigrette, stewed carrots, a slice of bread, or mushroom soup, stewed meat with cabbage.
• For lunch, eat baked apples or drink a glass of kefir cocktail.
• Have dinner with fish fried in vegetable oil, eat baked potatoes, tea, or have dinner with carrot casserole with the addition of prunes, tea with honey.
• At night, drink skim milk (a glass), kefir or yogurt.

Fasting days on kefir

• Have breakfast with a slice of dried bread and kefir (a glass).
• For an afternoon snack, drink a glass of juice, or you can eat 2 apples and kefir (a glass).
• Lunch on boiled fish (200 g), sauerkraut, vegetable salad, vinaigrette.
• For lunch, eat fruit (preferably apples) and a glass of kefir.
• Dine with a piece of cheese, apples (1-2), or carrot casserole with bread.
• Before going to bed, drink milk or kefir (a glass).

The diet lasts only one day. It helps to get your figure in shape after holiday meals. If you use this diet after the holiday table, then you will not have any excess weight. Besides fasting days kefir will not allow the body to get used to overeating.

Kefir diet for 9 days

Approximate menu diet “chicken, apples, kefir”:

• For the first 3 days you should drink 1% kefir in any quantity, eat boiled rice without salt (100 g each).
• On days 4, 5 and 6, consume 1% kefir in any quantity and consume 100 g of boiled chicken fillet without adding salt.
• On days 7, 8 and 9 you need to drink 1% kefir and eat fresh apples and also in any quantity.

This chicken and kefir diet will allow you to lose about 9 kg. It is only necessary to exit the chicken-kefir diet with apples gradually - consuming high-calorie foods in large quantities is prohibited.

Diet for five days

Diet menu:

• At 7 o'clock in the morning, drink unsweetened tea.
• At 9 o'clock, eat a medium plate of grated carrots, which can be seasoned with vegetable oil.
• At 11 o'clock, eat boiled white chicken (200 g) or beef.
• At 13:00 you can only eat an apple.
• At 3 p.m., eat 1 hard-boiled egg.
• At 17:00 you can only eat an apple.
• At 19 o'clock there are only 10 prunes.
• At 21:00, drink kefir (1 glass) plus an “Iodine-Active” tablet.

The most important thing during the diet is to strictly follow the regime and then you can get rid of the 5th G.

Kefir diet for a week

Diet menu:

• On the first day, eat boiled potatoes (5 pieces) and drink kefir (1.5 l).
• On the second day, eat boiled white chicken meat (100 g) and kefir (1.5 l).
• On the third day, eat boiled lean beef or veal (100 g) and kefir (1.5 l).
• On the fourth day, eat low-fat boiled fish (100 g) and kefir (1.5 l).
• On the fifth day, eat fruits and vegetables (excluding grapes and bananas) and kefir (1.5 l).
• On the sixth day, drink kefir (1.5-2 l).
• On the seventh day, drink non-carbonated mineral water in any quantity.

All foods must be prepared without salt and sugar. This diet can be used once every 3 months. The kilograms lost during the diet will depend on the characteristics of your body.

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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 work digestive system body. 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. Such a diet is more likely - proper nutrition.

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:

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• 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 allow you to preserve it while losing weight. muscle mass and elasticity of the skin, 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 teeth, hair and nails. The main thing is to choose skim cheese and kefir (no more than 1% fat).

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). You can drink between meals still water And green tea sugarless. 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. soy sauce. When preparing dishes, it is allowed to add vegetable or olive oil, but no 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).

Menu

Diet based on chicken breast and vegetables - menu for a week 1200 calories per day (breakfast, snack, lunch, afternoon snack, dinner):

Monday:

• 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). Salad from white cabbage 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 g (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 g (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:

1. Peel carrots and onions.
2. Rinse all vegetables. Cut the onion and zucchini into cubes, grate the carrots on a coarse grater, and chop the cabbage.
3. 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.
4. Transfer the vegetable sauce to the slow cooker and add the cabbage.
5. Pour tomato paste and water over the vegetables. Cook on the “Stew” mode for 30 minutes.
6. 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:

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

Celery soup – useful first a dish that is recommended to be included in your menu when dieting for weight loss.

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:

1. Remove seeds from bell peppers and cut into half rings.
2. Peel the onions and cut into thin half rings.
3. Wash cucumbers and tomatoes, dry, cut into cubes.
4. 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:

1. Sort the grains, rinse, and transfer to a saucepan.
2. Pour the cereal with water in a ratio of 1:2.5. Bring to a boil, reduce gas and simmer covered for 20 minutes.
3. 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.

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 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 beneficial features exactly this 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 nutrients that the body requires to function.

For dietary nutrition Only breast is suitable. 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. Chicken drops 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.

The chicken diet is a quick, inexpensive, simple and quite satisfying method of losing excess weight and getting your figure into proper shape.

The chicken diet is classified as a fast protein diet regimen for weight loss, the effectiveness of which is based on eating mainly poultry meat with a minimum fat content and a high concentration of proteins. Thanks to the precise implementation of all the rules of the chicken diet diet, you can lose 4-6 kilograms of excess body fat in 7 days of following it.

The essence of the chicken diet

The effectiveness of the method of losing weight using chicken meat, like other protein diets, is based on limiting the intake of carbohydrates and saturating it with proteins. This redistribution of nutrients forces the human body to burn its own fat reserves in order to obtain energy, which leads to weight loss without loss of muscle mass.

Basic principles of a chicken diet

When following any chicken diet, you should be guided by the following basic principles:

• The duration of the diet should be limited to a maximum of 7 days (the duration of the mono-diet is limited to 3 days).
• The daily calorie content of the entire nutritious diet should vary around 1200 kcal (some sources give a figure of 1500 kcal).
• The percentage of consumption of chicken meat (fillet) and other acceptable food products must be within 50/50%.
• You should eat at least 5 meals a day.
• The final meal should be taken no later than 18:00.
• Chicken meat must be steamed or boiled (it should be borne in mind that when boiling chicken meat, its calorie content and a significant part of the beneficial ingredients go into the broth).
• Throughout the diet, you should avoid eating junk food (fast food, smoked foods, sweets, etc.), as well as sugar and salt.
• Every day you should drink at least 2 liters of fluid.

Dietary chicken meat

The most dietary meat of a chicken carcass is its fillet (breast without skin), which is recommended to be used as the main ingredient in a chicken diet. The calorie content of 100 grams of this part of the bird is 113 kcal, while this amount of meat includes more than 23 g of proteins, less than 2 g of fat (including 10 mg), 0.4 g of carbohydrates and contains absolutely no dietary fiber.

In addition, chicken fillet includes:

• fatty acids (including omega-3 And omega-6 );
• B vitamins (, niacin , );
• macroelements (potassium, chlorine, calcium, sodium, phosphorus, magnesium);
• essential amino acids ( tryptophan , arginine , lysine , methionine );
• trace elements (iodine, iron, zinc, cobalt, chromium, manganese, fluorine, copper, molybdenum);
• nonessential amino acids ( glutamine , aspartic , alanine , tyrosine , glycine );
• saturated fatty acids ( Rachinaceae , myristic , stearic , palmitic );
• fatty polyunsaturated acids ( linolenic , arachidonic , linoleic );
• monounsaturated fatty acids ( heptadecene , palmitoleic , oleic ).

Useful properties of chicken

Since ancient times, boiled chicken meat and broth based on it have been highly valued for their healing qualities, helping to restore the strength of physically exhausted and sick people. These products are still often prescribed as the first food for patients who have undergone major operations or infectious diseases, and are also included in the menu of various diets.

Due to its composition, eating properly prepared dietary chicken has a beneficial effect on the vascular system and the functioning of the heart muscle.

Chicken fillet will be useful for hyperacidity (with high acidity) and other gastrointestinal diseases of a similar etiology.

The vitamin composition of such meat has a positive effect on metabolic processes(protein, carbohydrate, fat) in the human body, the functionality of the central nervous system (prevention and), hematopoiesis, as well as on appearance skin, hair and nail plates.

Chicken meat helps heal wounds, improve memory, restore strength and strengthen health.

Selection and storage of chicken fillet

In principle, any chicken breast without skin is suitable for dietary nutrition, but it is recommended to give preference to poultry fed with natural feed that does not contain and other substances potentially harmful to human health.

As a rule, chicken fillet reaches store shelves in two versions - frozen or chilled. Naturally, it is preferable to purchase this part of a poultry carcass in a chilled version, when organoleptic (visual, tactile, olfactory) analysis of the freshness of such a product is available in a more complete manner.

When choosing chilled chicken fillet, you should pay attention to:

• color of meat (fillet should be pale pink with uniform coloring);
• tactile sensations (when you press on the fillet, the depression on its surface should instantly disappear);
• smell (fresh fillet must have a uniform aroma of poultry meat without foreign inclusions unpleasant to the sense of smell);
• fillet size ( big sizes piece of meat speaks in favor of hormonal rearing of poultry);
• shelf life (in the refrigerator, all the beneficial qualities of fresh chilled poultry meat are preserved for a maximum of 5 days);
• availability of a quality certificate (in this document all conditions for growing and storing poultry must be indicated).

Preparing dietary chicken fillet

The effectiveness of this diet depends to some extent on the method of preparing its main ingredient, namely skinless chicken breast. As mentioned earlier, the most low-calorie product in this case there will be boiled poultry fillet. Although during the cooking process it will lose some of its minerals, vitamins and other nutrients, they can, in principle, be neglected due to the short duration of the diet itself.

To properly prepare the basic meat component of a chicken diet, you must purchase in advance from the store a fillet or breast of this bird in a mass portion corresponding to the daily requirement (taking into account all meals). If using chicken breast, it should first be cleaned of the outer skin and accompanying subcutaneous fat (poultry fillet requires only the removal of residual fat fibers), rinsed thoroughly under running water, and only then begin heat treatment.

Cleaned and washed chicken fillet must be placed in a pan with clean cold water, bring it to a boil and cook the meat for 20-40 minutes, depending on the origin of the purchased part of the bird carcass (homemade or store-bought). It is prohibited to add salt to the water, as this will reduce the effectiveness of the diet. In order to add flavor to the chicken meat, a small amount of celery can be added to the broth.

After preparing the main ingredient of the diet, you should divide the chicken fillet into the parts needed for each daily meal and consume them according to the developed menu.

Varieties

In fact, there are quite a lot of dietary regimes, the menu of which includes chicken meat in one form or another, however, the basic options for the chicken diet are considered to be the “hard” 3-day mono-diet on chicken and its lightweight 7-day variety, the basis of which is chicken breast and vegetables.

Mono-diet on chicken

A quick version of the mono-diet on chicken breast, due to the lack of nutritional balance, is observed for only three days and is most reminiscent of the popular fasting days , in which the diet includes one main ingredient consumed throughout the diet.

Thus, during all three days of a mono-diet of solid food, you can only take boiled chicken fillet. In addition, this “hard” type of diet must be accompanied by sufficient consumption of unsweetened liquid (1.5-2 liters per day), preferably clean water without gas and tea without sugar. Over the entire period of such a chicken mono-diet, you can free your body from 2-3 extra kilograms of weight, which is confirmed by numerous positive reviews about the effectiveness of such dietary nutrition.

Light chicken diet

The chicken diet menu for 7 days is more fully balanced and involves eating, in addition to boiled poultry fillets, other food products, among which preference should be given primarily to vegetables and herbs. In addition, unsweetened fruits, non-starchy cereals and some other ingredients can be used as additional food products.

Throughout this dietary regimen, the amount of chicken meat and other products taken can vary and be selected independently using calorie tables, however, such selection should be made based on the basic principles of the diet described above. The daily volume of fluid consumed, as well as its choice, should correspond to the previous version of the mono-diet. Reviews about this dietary regimen indicate that in seven days of strict adherence to it, you can reduce body fat mass by 3-4 kilograms.

Authorized Products

Mono-diet on chicken

The definition itself, the chicken mono-diet, implies that the only allowed solid food throughout its observance, of course, will be the meat of this bird. In this case, it is necessary to eat only steamed or boiled chicken fillet (breast without skin and subcutaneous fat), without replacing it with other parts of the poultry carcass.

It is permissible to consume liquid products throughout the diet mineral water still and unsweetened tea (green, red, black).

Light chicken diet

Since the regimen of this version of the chicken diet is calculated for seven days, it cannot be limited to only one meat component and must include other related food products.

As before, the main ingredient of a light chicken diet remains boiled or steamed fillet of this bird, which cannot be replaced with other parts of the carcass and even the meat of its legs.

It is allowed to use the following as side dishes and additional products for meat under this nutritional regime:

• non-starchy vegetables and herbs (cucumbers, dill, cabbage, arugula, bell peppers, cilantro, tomatoes, parsley, beets, lettuce, carrots);
• diet bread, bran bread;
• cereal porridges with a small amount of starch (barley, oatmeal, buckwheat, rice);
• unsweetened berries and fruits (grapefruits, currants, pineapples, strawberries, apples, raspberries, pears, cherries, plums, oranges, cherries);
• minimally fatty fermented milk products (kefir, natural yogurt);
• drinks without added sugar (natural juices, mineral water, various decoctions and teas);
• lemon juice and olive oil.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
cilantro	2,1	0,5	1,9	23
green onion	1,3	0,0	4,6	19
bulb onions	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
squash	0,6	0,1	4,3	19
salad pepper	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
arugula	2,6	0,7	2,1	25
salad	1,2	0,3	1,3	12
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
pumpkin	1,3	0,3	7,7	28
dill	2,5	0,5	6,3	38
garlic	6,5	0,5	29,9	143
spinach	2,9	0,3	2,0	22
Fruits
avocado	2,0	20,0	7,4	208
pineapples	0,4	0,2	10,6	49
oranges	0,9	0,2	8,1	36
cherry	0,8	0,5	11,3	52
grapefruit	0,7	0,2	6,5	29
pears	0,4	0,3	10,9	42
kiwi	1,0	0,6	10,3	48
mango	0,5	0,3	11,5	67
tangerines	0,8	0,2	7,5	33
pomelo	0,6	0,2	6,7	32
plums	0,8	0,3	9,6	42
apples	0,4	0,4	9,8	47
Berries
blackberry	2,0	0,0	6,4	31
strawberries	0,8	0,4	7,5	41
strawberry	0,8	0,4	7,5	41
raspberries	0,8	0,5	8,3	46
blueberry	1,1	0,4	7,6	44
Cereals and porridges
buckwheat	4,5	2,3	25,0	132
oatmeal	3,2	4,1	14,2	102
pearl barley porridge	3,1	0,4	22,2	109
rice	6,7	0,7	78,9	344
Bakery products
rye bread	11,0	2,7	58,0	310
whole grain bread	10,1	2,3	57,1	295
Dairy
kefir 1%	2,8	1,0	4,0	40
Ryazhenka 1%	3,0	1,0	4,2	40
acidophilus 1%	3,0	1,0	4,0	40
natural yogurt 2%	4,3	2,0	6,2	60
Cheeses and cottage cheese
cottage cheese 0.6% (low fat)	18,0	0,6	1,8	88
cottage cheese 1.8% (low-fat)	18,0	1,8	3,3	101
Bird
boiled chicken breast	29,8	1,8	0,5	137
boiled chicken fillet	30,4	3,5	0,0	153
Oils and fats
olive oil	0,0	99,8	0,0	898
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-
black tea	20,0	5,1	6,9	152
Juices and compotes
Pineapple juice	0,3	0,1	11,4	48
Orange juice	0,9	0,2	8,1	36
Cherry juice	0,7	0,0	10,2	47
lemon juice	0,9	0,1	3,0	16
Apple juice	0,4	0,4	9,8	42

Fully or partially limited products

Mono-diet on chicken

Naturally, when following a mono-diet, a complete ban is imposed on the consumption of all existing food products except for a fairly short permitted list, which includes only steamed or boiled chicken fillet and acceptable drinks (herbal infusions, mineral water, tea).

Light chicken diet

The chicken diet for weight loss for 7 days naturally has a much smaller list of prohibited foods, but even in this case you will have to exclude a fairly large number of them from your diet, including:

• any food related to fast food;
• any desserts and other sweets;
• semi-finished products;
• fatty, smoked, fried and spicy foods;
• canned food and pickles (store-bought and homemade);
• berries and fruits high in sugar;
• baked goods and flour products;
• highly starchy grains and vegetables;
• sauces, marinades, gravies;
• alcoholic and carbonated drinks;
• fatty dairy products;
• any fish and meat products;
• industrial nectars, sweet compotes;
• salt, sugar and other food additives (gelatin, starch, stabilizers, sweeteners, flavor enhancers).

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
potato	2,0	0,4	18,1	80
Fruits
tropical fruits	1,3	0,3	12,6	65
canned fruits	0,5	0,1	9,5	40
figs	0,7	0,2	13,7	49
persimmon	0,5	0,3	15,3	66
Berries
grape	0,6	0,2	16,8	65
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dried apricots	5,2	0,3	51,0	215
dried apricots	5,0	0,4	50,6	213
dates	2,5	0,5	69,2	274
prunes	2,3	0,7	57,5	231
Snacks
potato chips	5,5	30,0	53,0	520
caramel popcorn	5,3	8,7	76,1	401
salted popcorn	7,3	13,5	62,7	407
Cereals and porridges
semolina	3,0	3,2	15,3	98
millet porridge	4,7	1,1	26,1	135
Flour and pasta
wheat flour	9,2	1,2	74,9	342
pasta	10,4	1,1	69,7	337
noodles	12,0	3,7	60,1	322
ravioli	15,5	8,0	29,7	245
paste	10,0	1,1	71,5	344
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
dumplings	11,9	12,4	29,0	275
Bakery products
loaf	7,5	2,9	50,9	264
buns	7,2	6,2	51,0	317
kalach	7,9	0,8	51,6	249
bun	7,6	8,8	56,4	334
donut	5,6	13,0	38,8	296
bagel	7,9	10,8	57,2	357
bread	7,5	2,1	46,4	227
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
marshmallows	0,8	0,0	78,5	304
candies	4,3	19,8	67,5	453
paste	0,5	0,0	80,8	310
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
halva	11,6	29,7	54,0	523
Ice cream
ice cream	3,7	6,9	22,1	189
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
syrup	0,0	0,3	78,3	296
sugar	0,0	0,0	99,7	398
salt	0,0	0,0	0,0	-
Dairy
milk	3,2	3,6	4,8	64
kefir 3.2%	2,8	3,2	4,1	56
cream 35% (fat)	2,5	35,0	3,0	337
sour cream 40% (fat)	2,4	40,0	2,6	381
fruit yogurt 3.2%	5,0	3,2	8,5	85
Meat products
pork	16,0	21,6	0,0	259
salo	2,4	89,0	0,0	797
beef	18,9	19,4	0,0	187
veal	19,7	1,2	0,0	90
bacon	23,0	45,0	0,0	500
cutlets	16,6	20,0	11,8	282
steak	27,8	29,6	1,7	384
Sausages
boiled sausage	13,7	22,8	0,0	260
smoked sausage	28,2	27,5	0,0	360
smoked sausage	16,2	44,6	0,0	466
dry-cured sausage	24,1	38,3	1,0	455
smoked sausage	9,9	63,2	0,3	608
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
pork chops	10,0	33,0	0,0	337
Bird
fried chicken	26,0	12,0	0,0	210
smoked chicken	27,5	8,2	0,0	184
roasted turkey	28,0	6,0	-	165
smoked duck	19,0	28,4	0,0	337
roast duck	22,6	19,5	0,0	266
Fish and seafood
fried fish	19,5	11,7	6,2	206
dried fish	17,5	4,6	0,0	139
smoked fish	26,8	9,9	0,0	196
salted fish	19,2	2,0	0,0	190
Oils and fats
butter	0,5	82,5	0,8	748
animal fat	0,0	99,7	0,0	897
cooking fat	0,0	99,7	0,0	897
Alcoholic drinks
brandy	0,0	0,0	0,5	225
whiskey	0,0	0,0	0,4	235
vodka	0,0	0,0	0,1	235
gin	0,0	0,0	0,0	220
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
champagne	0,2	0,0	5,0	88
Non-alcoholic drinks
cola	0,0	0,0	10,4	42
lemonade	0,0	0,0	6,4	26
sprite	0,1	0,0	7,0	29
Fanta	0,0	0,0	11,7	48
Juices and compotes
orange nectar	0,3	0,0	10,1	43
grape compote	0,5	0,0	19,7	77
cherry nectar	0,1	0,0	12,0	50
jelly	0,2	0,0	16,7	68
nectarine nectar	0,1	0,0	12,8	53
peach nectar	0,2	0,0	9,0	38
* data is per 100 g of product

Menu (Meal Schedule)

Mono-diet on chicken

The dietary ration of this type of chicken diet is very simple and involves eating exclusively steamed or boiled chicken fillet for 3 days in a mass portion of 500-700 grams, depending on your lifestyle in terms of physical activity. At the same time, one serving of poultry meat should not exceed 100 grams, which means that the number of meals should be divided into 5-7 times a day. In addition to poultry, you need to drink approximately 2 liters of unsweetened liquid every day, most of which should be still mineral water.

Light chicken diet

The chicken diet menu for the week is more varied, rich and nutritious. In this case, the main dishes must be prepared from boiled or steamed chicken fillet and recommended vegetables in appropriate quantities, which should be supplemented with fruits, cereals and other acceptable products in order to expand the nutritious diet.

During daily cooking, you should focus on 2 basic principles, the first of which limits the energy value of all consumed dishes to 1200 (sometimes 1500) calories, and the second divides the amount of poultry meat and related products eaten in an approximate proportion of 1:1 (calorie count or in volume).

Each day of such a diet must be divided into at least 5 meals, the final of which is best completed before 6 pm. Immediately before bed, you can drink 200-250 grams of low-fat fermented milk product. Within every 24 hours it is necessary to drink still mineral water, herbal decoctions and teas without sugar in a volume of about 2 liters.

In order to increase the effectiveness of a 7-day diet based on vegetables and chicken, it is recommended to initially spend a fasting day on chicken breast, the menu of which is identical to the mono-diet.

Example of a light chicken diet menu for a week

Monday	raw vegetable salad with tomatoes, cucumbers, bell pepper and herbs, flavored with natural yogurt; 350 grams boiled buckwheat without any seasonings; natural fruit compote without sugar.
Tuesday	500 grams of fresh pineapple pulp; tea (green, black).
Wednesday	500 grams of steamed or boiled chicken fillet; fresh apple, cabbage and carrot salad, seasoned with a little olive oil and lemon juice; 350 grams of boiled unsalted rice; natural juice.
Thursday	500 grams vegetable salad(except potatoes) baked in the oven without adding spices; a glass of low-fat kefir; still mineral water.
Friday	700 grams of steamed or boiled chicken fillet; basil, lettuce and favorite vegetables, seasoned with a little olive oil; unsweetened fruit drink/mineral water.
Saturday	250 grams of steamed or boiled chicken fillet; steamed vegetables (without potatoes), seasoned with lemon juice; a glass of low-fat kefir; Herb tea.
Sunday	500 grams of steamed or boiled chicken fillet; a salad of raw favorite vegetables, seasoned with a little olive oil and lemon juice; mineral water/natural juice.

Recipes for dietary chicken dishes

When the question arises about what to prepare that is absolutely dietary, but at the same time tasty, from meat dishes, many housewives often think about such a popular food product as chicken. Indeed, virtually all parts of a chicken carcass (thighs, fillets, wings, legs) and its internal organs (hearts, liver, stomachs) fall under the concept of “proper nutrition,” and the variety of dishes prepared from them will satisfy any demanding taste. For example, chicken boiled in a double boiler, baked in foil or stewed in the oven will be an excellent meat base for a daily diet, accompanied by a variety of vegetables, cereals (in particular rice and buckwheat), beans and even pasta. From chicken meat you can make healing broth, puree soup, casserole, pilaf and even shish kebab, and from the minced meat of this bird you can make delicious dietary steamed chicken cutlets and meatballs with mushrooms or other fillings.

Below are some popular recipes dietary dishes from chicken breast and other parts of the poultry carcass, which, although not included in the menu of the above-described diets, can be useful in a daily healthy diet.

Dietary chicken breast cutlets

Required ingredients:

• chicken fillet – 500 g;
• low-fat sour cream - 2 tbsp. l.;
• chicken egg – 2 pcs.;
• starch - 2 tbsp. l.;
• garlic – 2-3 cloves;
• butter – 1 tsp;
• salt/pepper - to taste.

Cut the poultry fillet into pieces and grind using a meat grinder or blender (the recipe for dietary chicken cutlets allows for the alternative use of simply finely chopped meat). Add garlic, sour cream, spices passed through the garlic cloves to the minced meat, break eggs into it and thicken the resulting mass with starch. With wet hands, form oval or round cutlets, place them on a greased baking sheet and place in the oven at 180°C for about 30 minutes.

Dietary recipes for chicken fillet dishes will turn out to be less high in calories and more healthy if you choose steaming as the heat treatment for this product (for example, steamed cutlets).

Diet chicken soup

Required ingredients:

• filtered water – 2 l;
• chicken breast – 400-500 g;
• medium-sized potatoes - 3 pcs.;
• celery stalk – 1-2 pcs.;
• medium-sized carrots – 3 pcs.;
• large onion – 1 pc.;
• vermicelli – 50 g;
• dill/parsley – 1 bunch;
• salt/spices - to taste.

From a chicken breast, previously peeled of skin and remaining cartilage and thoroughly washed in running water, you must first cook the broth, for which you need to boil the poultry meat in salted water for about 20 minutes. After this, remove the dirty foam from the broth, remove the cooked fillet from the boiling water, cut it into small pieces and set aside for a while on a plate.

Next, you have to cook the soup itself using chicken broth. To do this, initially add finely chopped celery, onions and carrots to boiling water, and after a while, potatoes cut into small cubes. A couple of minutes before the potatoes are ready, add vermicelli, chopped herbs, poultry and your favorite spices to the broth. Move all the ingredients, cover the pan with a lid and give the soup time to brew.

Chicken breast with oranges in a slow cooker

Required ingredients:

• chicken breast – 300 g;
• large orange – 1 pc.;
• garlic – 1 tooth;
• honey – 1 tsp;
• olive oil – 1 tsp;
• salt, paprika, pepper, thyme, turmeric - to taste.

Before preparing a diet chicken breast in a slow cooker, it should first be marinated in a seasoning mixture of honey, olive oil, chopped garlic, paprika, pepper, turmeric, thyme, orange juice (use half the fruit) and salt.

To thoroughly soak the chicken meat, pierce it in several places with a thin knife, thoroughly rub with the marinade mixed until smooth and leave to brew for 15 minutes (for the marinade, in principle, you can use any spices and seasonings you like).

After this, place the marinated chicken fillet on foil and cover it with orange slices in the skin. Wrap the poultry meat tightly in foil and place it in the multicooker bowl. Bake the breast in foil in the “Baking” mode for 45 minutes, then carefully unfold the foil and cut the meat into portions.

Dietary chicken soufflé

Required ingredients:

• milk – 200 ml;
• chicken egg – 2 pcs.;
• broccoli – 150 g;
• chicken fillet – 2 pcs.;
• zucchini – 2 pcs.;
• pistachios – 1 tbsp. l.;
• onion – 1 pc.;
• vegetable oil – 3 tbsp. l.;
• lettuce leaves – 4-5 pcs.;
• favorite greens – 1 bunch;
• salt/pepper - to taste.

First of all, separate the egg yolks from the whites and place the latter in the refrigerator for a while. Slice raw chicken fillet onion and grind them using a blender. Sequentially add warm milk, yolks, vegetable oil and chopped pistachios. Bring the minced meat to a homogeneous consistency and place it in a deep dish.

Beat the chilled egg whites thoroughly and add them to the minced meat, then add finely chopped raw zucchini, herbs, boiled broccoli and spices. Mix the resulting mixture thoroughly, fill small heat-resistant molds with it and bake for 20 minutes in an oven preheated to 180 °C.

Serve the finished dietary chicken soufflé, garnishing it with pistachios and lettuce.

Dietary chicken pilaf

Required ingredients:

• filtered water – 400 ml;
• chicken breast – 200 g;
• medium-sized carrots – 1 pc.;
• steamed rice – 200 g;
• salt/pepper - to taste.

Before cooking the pilaf itself, you need to make a fillet from the chicken breast, for which you need to clean it from the skin, subcutaneous fat and remnants of cartilage tissue. Next, the fillet should be thoroughly washed and cut into small pieces. Rice also needs to be rinsed and sorted. Cut the onion into small half rings, and the carrots into thin bars.

Place the chopped fillet in the prepared pan, fill it with water and bring to a boil. Skim off the resulting foam, reduce heat, add salt to the water and cook the fillet for approximately 10 minutes.

Add chopped onions and carrots to the broth and, stirring occasionally, cook for another 5-8 minutes. After this time, pour the rice into the pan, bring the water to a boil again and cook the pilaf over low heat for about 20 minutes.

Chicken liver pate

Required ingredients:

• filtered water – as needed;
• chicken liver – 1 kg;
• garlic – 2-3 cloves;
• lean ham – 3 slices;
• medium-sized onion – 1 pc.;
• dill/parsley – 1 bunch;
• black pepper (peas) – 4-5 pcs.;
• salt/spices - to taste.

Before preparing the diet chicken liver in the form of pate, it is necessary to accurately calculate the volume of water, which can vary depending on the quality of the acquired liver from 200 to 600 ml. Unfortunately, water calculations can only be done by trial and error, and therefore the only advice in this case would be to fill the liver completely with a thin surface layer.

So, place the liver in a saucepan, fill it with water and simmer until done. After this, transfer the finished liver to a blender (as a rule, there is no need to drain the water) and add slices of ham, peppercorns and your favorite spices to it.

Beat all ingredients until smooth and viscous and place in the freezer for 30-40 minutes. Insufficient viscosity of the pate can in principle be adjusted by adding more ham, although in this case dietary recipe Chicken liver can be turned into a dish with another main ingredient.

Dietary chicken in the oven

Required ingredients:

• chicken carcass – 1 pc.;
• a set of spices to choose from - to taste;
• garlic – 3-4 cloves;
• salt – minimal amount.

In order to cook dietary chicken in the oven faster and with better roasting, it is better to divide the bird carcass lengthwise into two equal parts, then rinse them thoroughly and remove any remaining feathers from the surface of the skin, and then inside organ fragments. Then you should carefully rub both parts of the chicken with the selected set of spices, garlic and salt and leave it like that for 15-20 minutes.

Place two pieces of food foil in several layers on a deep baking sheet, place half a chicken carcass on each of them and tightly wrap the edges of the foil without leaving a single hole.

Preheat the oven to 200°C and bake the chicken in it for approximately 40-50 minutes.

Quitting the diet

In the event of a sudden resumption of the usual nutritional diet after the end of the chicken diet, there is a high chance of returning to the original weight indicators and therefore exit from such a diet should occur gradually.

To consolidate the results of losing weight, you need to accustom yourself, at least for the first time, to drink coffee and tea without adding sugar to them, and to eat as little flour products and sweets as possible. Also, do not immediately switch to eating fried, fatty and smoked foods. Try to get into the habit of drinking a glass of water after sleep and eating it for breakfast. oatmeal or low-fat cottage cheese. During the lunch break, you should give preference to low-fat first courses, and cook meat or fish products using steam, grill or oven. Leave as many vegetables as possible in your diet in any form (excluding frying), but do not get carried away with potatoes and other starchy foods. And finally, do not forget to eat 4-5 small meals during daylight hours.

Contraindications

Any protein-based diet regimens for weight loss, which certainly includes the chicken diet, should not be practiced if:

Since all diets based on chicken meat are still not sufficiently balanced and can potentially negatively affect the body of the mother, the developing fetus or newborn child, they are not recommended for women.

Advantages and disadvantages

pros

Minuses

The cost of any type of chicken diet, including main and secondary products, is available to almost every person. Preparing all diet dishes does not require much time, special skills or special kitchen devices. Both dietary options are quite effective in terms of weight loss, and are actually not accompanied by a feeling of hunger. Chicken meat is rich in various useful and simply necessary substances for the human body (, fatty acids , micro - And macronutrients etc.). Following a chicken diet can improve processes, while the main energy costs fall on fat reserves and practically do not affect the muscle corset. Eating poultry meat has a positive effect on the external condition of the skin/hair and nails. A diet based on chicken meat is suitable and is even often recommended for athletes.

The nutritional diet of a 3-day mono-diet is monotonous and unbalanced, which could potentially negatively affect overall well-being or exacerbation of chronic pathologies. Poultry meat, like other minor products, cooked without adding salt and other spices may seem unappetizing. Wrong dieting can cause speed dial initial weight and even its increase. Both versions of the chicken diet (especially the mono-diet) have a number of contraindications for health reasons.

As mentioned earlier, based on chicken meat, due to the enormous popularity of chicken as a food product, many dietary regimes have been developed to eliminate human body from excess fat deposits or, on the contrary, build muscle mass. Below are some of the most common diets, the menu of which includes meat or other organs of this bird as one of the basic ingredients.

Chicken liver diet

As an alternative to chicken fillet in a protein diet, some nutritionists recommend eating the liver of this bird, citing its richer composition of micro- and macroelements, vitamins and other useful substances. At the same time, the calorie content of 100 grams of this part of a chicken carcass is less than 140 kcal, and the BZHU is 20.4/5.9/0.7 g, respectively, so the question of whether it is possible to eat chicken liver on a diet can, in principle, be resolved positively , and the effectiveness of such dietary nutrition should be similar.

Chicken broth diet

A popular diet due to its impressive effectiveness (7-10 kg per week) is a strict 7-day mono-diet, based on eating exclusively chicken broth. Such a “hunger” diet regimen is not suitable for every person for health reasons, especially since in order to maintain the achieved weight loss results, for at least the next week you will need to adhere to, in fact, another diet with a careful addition to the broth minimum quantity other products.

Chicken-pineapple diet

Also one of the well-known diets with a loss of up to 6 kilograms of weight, designed for 9 days, during which it is permissible to eat only chicken fillet and pineapple pulp. The menu for this diet suggests that in the first 3 days you eat only white chicken meat, cooked without salt, in the second 3 days you eat only pineapple pulp, and in the final “three-day” you combine chicken with pineapple. By the way, without losing any effectiveness of this diet, pineapples can be replaced with oranges or even apples.

Chicken-buckwheat diet

This weekly diet makes steamed or boiled chicken fillet and green buckwheat, which does not require mandatory heat treatment and can be consumed raw, retaining all the beneficial to the human body substances. 7 days of a chicken-buckwheat diet can rid your body of 3 extra pounds.

Chicken-kefira diet

This method of losing weight is considered a fasting method and therefore lasts only 48 hours, during which you can lose 2-3 kilograms overweight bodies. The menu for these two days is not very diverse and consists of daily consumption of 500 grams of dietary chicken meat and 1.5 liters of low-fat kefir.