Chicken is an affordable product. It is inexpensive, easy to purchase at any store all year round. At the same time, it is distinguished by excellent taste and low calorie content. Therefore, it is included in many nutrition systems aimed at losing weight.
Chicken diet - principles, advantages, disadvantages
Eating exclusively chicken meat forms the basis of the mono-diet of the same name. Of all parts of the bird, preference is given to breast - few calories, many useful substances, especially protein. Therefore, a chicken diet is well combined with fitness. This will help to lose weight faster, as well as tighten the figure.
The main advantages of the chicken diet are as follows:
• Chicken meat is easily absorbed by the body. Contains many nutrients that help maintain good health and well-being. On this diet, the body does not suffer from a lack of proteins.
• This food system leads to the cleansing of the body from toxins.
• Chicken is well tolerated in gastritis, as its fibers reduce acidity, and generally have a good effect on digestion.
• Due to slow absorption, poultry meat gives a feeling of satiety for a long time.
• On such a diet you can part with excess fat without losing muscle mass.
But there are significant disadvantages that do not allow you to follow this mono-diet for a long time. Here is what they are:
• A lot of protein - a big burden on the kidneys. Any problems in the urinary system is the reason for refusing a chicken diet. In addition, such an amount of protein food can cause constipation.
• Few fats. Metabolism is disturbed.
• If a chicken diet is combined with a refusal of salt, bone fragility may increase.
In addition, the diet of one chicken breast is very uniform, it is difficult to adhere to it for a long time - in other words, it bothers. Most often, chicken meat is supplemented with other permitted products, as a rule, these are vegetables. Slimming on chicken meat with fruits and berries is also diversified, cereals are used - rice, buckwheat, oatmeal, there is an option for combining chicken with kefir. This makes nutrition not only more delicious, but also better balanced.
What products can not be included in the menu:
• potatoes;
• fatty dairy products;
• other parts of the chicken, with the exception of the breast: thigh, wings, drumstick (fatter);
• flour;
• smoked meats;
• marinades;
• sauces;
• canned food;
• carbonated drinks;
• dried fruits;
• alcohol.
The chicken diet is contraindicated in the following cases:
1. the presence of chronic diseases;
2. pregnancy;
3. breastfeeding;
4. heart disease, digestive system;
5. age: teenage (up to 18) and old (55+).
Chicken diets - from strict to more balanced
The most strict is a mono-diet, which involves eating only boiled chicken breasts. It is better not to use such a diet for more than 3, a maximum of 7 days, otherwise it can be harmful.
Salt, oil, any sauces are excluded in the preparation and use of breast. It is allowed to add greens, season the water in which the meat is cooked with a good natural seasoning. 1200 calories are consumed per day. You can eat up to a kilogram of boiled breast. This volume is divided into four or five receptions.
For a week, a mono-diet allows you to lose up to six kilograms. For longer weight loss without harm to the body, other foods should be added to the chicken.
Another pretty tough option is chicken broth diet. It is considered very effective - up to ten kilograms of excess weight in one week. The rules of this diet:
1. To prepare the broth for the day, two chicken breast fillets and three liters of water are taken. Do not salt!
2. The finished broth is divided into several servings that need to be consumed throughout the day.
3. In addition to the broth, you can’t eat anything.
4. It is advisable to eat the broth hot, so it will give satiety and warm.
It is best if the broth is cooked from domestic chicken. To cook it, thoroughly rinse the meat, remove the skin. Fillet is placed in cold water. Let it boil. Then you need to remove the foam, boil for several minutes on medium flame. Well, the broth should be brought to readiness on the smallest fire until the meat is cooked. It will take half an hour. Ready fillet with a strict version of this diet is not used. But you can make it easier, and along with the broth to eat chicken too, also for several meals a day.
After a week of such broth nutrition, the next week also should not be full of heavy foods. Vegetables, eggs, boiled chicken, fish, kefir, cereals are gradually added to the diet. But in one of the tricks, write, you also need to use the broth. This will allow you to switch to a normal diet without stress, as well as consolidate the effect of losing weight.
Reducing the burden on the kidneys, which is provoked by a high amount of protein, helps to introduce carbohydrate-rich plant foods into the chicken diet. The best combination is chicken + vegetables. This kind of diet is more beneficial for the body. It is easier to tolerate from the point of view of a variety of products, and from the point of view of the digestive tract - peristalsis improves.
This diet is used for a week. The daily caloric value is the same - 1200. Of this amount, half falls on the breast of the chicken, the rest - on other permitted products.
What is possible on a diet "chicken + vegetables":
• chicken meat (nonfat, boiled, skinless);
• any vegetables (excluded potatoes);
• unsweetened fruits;
• as an addition - whole grain cereals (exception - wheat);
• at least one and a half liters of clean drinking water per day.
All supplies reserved for the day should be divided into five or six times. Food does not need to be salted, but seasonings are allowed to be used. A week, subject to all conditions, will get rid of five extra pounds. At the same time, the combination of products will ensure the correct metabolism, the absence of severe hunger and smooth weight loss.
Sample menu (7 days)
The set of products reserved for the day is indicated, it should be independently distributed into several receptions.
The first day
• a pound of chicken breast (boiled);
• rice - 350 grams;
• freshly squeezed juice - each time after a meal, previously diluted with water;
• low-fat dairy product - at night.
Second:
• 700 grams of chicken;
• a pound of fruit - to choose from: pineapple, orange or grapefruit;
• low-fat kefir - before going to bed to neutralize acid from fruits.
Third, fourth and fifth:
• a pound of fillet;
• carrot;
• four apples;
• cabbage - 200 grams.
Sixth:
• boiled fillet - 700 grams;
• greenery;
• different types of leaf lettuce - can be seasoned with lemon juice.
Seventh: any menu from the previous ones to choose from.
Chicken Diet Options
Since it is boring and harmful to eat only chicken breast, one or two products are often added to it. Their combination makes it possible to cook different dishes, as well as eat more balanced.
Option "chicken + oranges"
Pretty tough diet. Quickly eliminates fat. The usual amount of carbohydrates does not enter the body, and it begins to expend body fat.
Rules:
• in the diet only chicken and oranges;
• eat them separately;
• oranges no more than one or two at a time;
• chicken only in boiled form, peel off;
• to drink a lot of water;
• supplement the diet with exercises - half an hour a day.
You can follow up to a month. After another month the food is in unloading mode, banned are all fatty and fast carbohydrates.
Option "chicken + cucumbers"
This is an emergency option - a three-day diet. The expected loss over this period is up to 4 kg. Everything is simple with the diet: a kilogram of cucumbers + half a kilo of chicken breast are allotted per day.
Option "chicken + rice + apples"
This system is designed for 9 days and 3 stages.
The first. Three days on rice. On the day of 800 grams in finished form. Grains need to be soaked in water. Then steam.
Second. Three days on chicken boiled without salt. For a day - 1 kg and 300 grams.
Third. Three days on green apples. Raw or baked, sugar free. Up to one and a half kilograms per day.
Be sure to drink enough throughout the diet. Both plain water and unsweetened tea and coffee are allowed.
This option is strict and not suitable for everyone. It must be abandoned when:
• gastritis;
• an ulcer;
• problems with intestinal motility;
• diseases of the heart, blood vessels;
• pregnancy, lactation;
• frequent colds.
Option "chicken eggs + kefir"
Another kind of chicken diet, only eggs are used instead of breast. They are also an excellent source of protein and other essential substances. In combination with kefir, losing weight on eggs can be from two to seven days.
Per day: six eggs + one and a half liters of kefir. Eat six times a day every three hours.
The expected loss is up to 5 kg. However, nutritionists are advised to add multivitamins to this diet.
Way Out Of Chicken Diet
Saving the result with difficulty is not easy - insidious kilograms can quickly return. To prevent this from happening, you must:
1. Return products to the diet slowly, one at a time. First, the lowest calorie ones. Eat a healthy diet.
2. Baking, baking after a diet, it is advisable not to eat as long as possible, like all sweets.
3. Fried foods, fatty foods should be minimized, and ideally exclude them altogether.
4. Exit from the system of weight loss should last twice as long as the diet itself. That is: a five-day diet - a yield of 10 days, 14 days of a diet - a month in transition.
5. Regular training. Physical activity will best help consolidate the loss of unwanted kilograms and tone the body after losing weight.
