The chicken diet is a simple and affordable way to lose weight without feeling hungry or feeling worse. Find out from the article how and with what you need to eat chicken and eggs to lose up to 7 kg in a week!
- Reviews from those who have lost weight
Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020
Perhaps chicken is the most versatile product that allows you to eat nourishingly, tasty and inexpensively. But the main advantage of this bird is its low calorie content, due to which chicken is used in many diets that involve effective and safe weight loss. Based on this product, a mono-diet was even created, which was called the chicken diet. It is based on eating exclusively this meat during the entire period of losing weight. Moreover, predominantly only one part of the bird is used - the breast. It has the fewest calories and is simply a storehouse of nutrients. At the same time, it is better not to eat the remaining parts of the chicken - they contain a lot of fat and cholesterol formed during heat treatment. Especially avoid the treacherous wings, the fattest part of this bird.
Since chicken is rich in protein, those following a chicken diet are advised to actively engage in fitness. Even small physical activities will speed up progress towards your goal and help you lose excess weight as quickly as possible. In addition, the body will acquire seductive shapes, become fit and slender. It is no coincidence that this meat is considered an ideal dietary product, suitable for sports, treatment and compliance with various diets.
Advantages and disadvantages
The main advantage of this diet is ease. There are so many chicken breasts in our stores that you won’t have any problems finding them. This is the most accessible and inexpensive meat, which is presented in abundance on store shelves at any time of the year - there is no shortage of poultry meat in summer, autumn, or winter. The meat itself is easily digestible and perfectly accepted by the gastrointestinal tract. It contains a lot of nutrients necessary for health and vitality. For example, the content of polyunsaturated fatty acids in chicken is greater than in any other meat. In addition, it contains a lot of tryptophan - the basis for the production of serotonin (the pleasure hormone). By eating chicken, you are not subject to despondency and are in an excellent mood.
Boiled chicken is an ideal food for people prone to gastritis. Meat fiber reduces acidity and has a beneficial effect on digestion. Anyone who regularly consumes chicken meat does not lack vitamins PP, E, K, B, A and minerals (phosphorus, copper, iron, etc.).
So there are many obvious advantages:
- the body is cleansed, gets rid of toxins and excess weight;
- chicken is digested slowly, making you feel full for a long time after eating;
- metabolism improves: the body gets rid of fat reserves without compromising muscle mass;
- weight loss results last for a long time;
- there is no shortage of healthy fibers and proteins;
- If you follow the diet correctly, there is no need to take additional vitamin complexes.
There is only one downside to this diet - a small amount of fat. Therefore, the diet is designed for no more than 2-3 weeks. It is highly not recommended to exceed this period. Those who adhered to this diet note another drawback - chicken breast gets boring pretty quickly. Therefore, the mono-diet is not so popular. More often than not, chicken is combined with other low-calorie foods, which allows you to diversify the menu and make it more interesting.
Advantages and disadvantages of a protein diet for weight loss
Pros of a protein diet
The main and one of the most important advantages of a protein diet can be considered the fact that after eating the prescribed proportion of proteins, a person is deprived of hunger for a long time, and during this time the body continues to work for you. Protein is considered a complex food component, the body needs more time and effort to digest it, so hunger will not gnaw at you in an hour or a few hours. The second advantage of the protein diet, of course, remains the fact that after the course of the diet is completed, a person will not gain all those kilograms that he lost with such difficulty, while maintaining a balanced diet. Weight loss is especially noticeable in people with a large excess amount of fat in the body. Losing weight happens quickly enough, preventing you from starting to miss sweets. In addition, a huge number of recipes have appeared on the Internet that will brighten up the not-so-bright everyday diet, but at the same time allow you to maintain the required amount of allowed calories. The main thing is to take the first step, and when you begin to notice an amazing transformation, and the old clothes become big, you will no longer want to turn back or leave your intended goal.
Cons of a protein diet for weight loss
As in any other case, before you start following a protein diet, you need to visit a doctor and get personal recommendations regarding this step. All protein diets have contraindications - these are disorders of the kidneys, liver, heart, and pregnancy. Of course, the protein diet is very different from some other mono-diets, in which there is no balance of vitamins and minerals at all. What can we say, at least, about the cheese or kefir-apple diet. If a person decides to follow such a diet, he will not only encounter a deterioration in the quality of hair and nails, but will also experience all the delights of improper/slow digestion and constipation. In the case of a protein diet, of course, it is also better to protect your body with tablet vitamins. And the slow receipt of energy from the food consumed can cause slight dizziness and weakness. While following the diet, it is recommended to drink more fluids. It will promote good kidney function, which is at risk during a protein diet for weight loss. In addition, older people should not go on a protein diet. A large amount of protein and a small proportion of fat increases the likelihood of blood clots due to improved blood clotting. That is why the protein diet, like others, should be approached with caution.
Contraindications
Any diet for weight loss, including those based on chicken meat, is intended for healthy people who do not have chronic diseases. The chicken diet is characterized by an abundance of proteins, which negatively affect kidney health. If you have any problems with the urinary system, avoid this diet. With long-term adherence to such a diet, there is a pronounced lack of fat, which leads to metabolic disorders. Problems also arise for those losing weight who at the same time give up salt - this can lead to increased bone fragility. An excess of protein does not have a very good effect on the gastrointestinal tract, which can cause an increase in acidity, impaired peristalsis and constipation. Some people who are losing weight note increased brittleness of their nails and deterioration of their skin and hair.
Don't lose weight on the chicken diet if you:
- are pregnant or breastfeeding;
- have a chronic disease;
- under 18 years of age or over 55;
- have problems with heart health, gastrointestinal tract;
- recovering from a serious illness or surgery.
If you are unsure whether this diet is right for you, consult your doctor. This way you will avoid possible complications and not subject your body to undue stress. Be especially careful when choosing a mono-diet - it is better to dilute the menu with a variety of vegetables, which will correct the side effects of high doses of protein.
How beneficial is the broth diet?
Broths prepared with poultry meat have long been considered dietary. They are prescribed to people for recovery after surgery, and are recommended as an antipyretic for colds. Plus, a cup of lean chicken broth contains only 5 to 20 calories, which helps you lose weight effectively.
Benefits of consuming chicken broth:
- reduction of intestinal bloating;
- intake of nutrients into the body - potassium and magnesium;
- regulation of insulin levels in the blood, which protects against type 2 diabetes;
- rejuvenating effect due to the increased content of collagen in food;
- lowering blood pressure thanks to potassium;
- maintaining muscle mass while losing weight due to the high protein content.
But excessive consumption of broth will not bring much benefit to the body, and in some cases it will even be harmful.
Contraindications to the broth diet:
- gout;
- kidney and urinary system diseases;
- pregnancy and breastfeeding;
- allergy to chicken meat;
- adolescence or old age;
- diseases of the stomach and bile ducts;
- heart diseases.
In order not to risk your health, if you have any chronic diseases, be sure to consult your doctor and use only a gentle diet. If your general condition worsens, you need to switch to your usual diet.
Mono-diet on boiled chicken breast
As part of this regime, you need to eat exclusively chicken breast meat during the entire period of weight loss (no more than 3-7 days). It must be boiled without the use of salt, sauces and oils. For taste, you can add herbs and natural seasonings. During the day you need to eat no more than 1200 kcal, that is, you consume approximately 1 kg of boiled meat. This portion should be divided into 4-5 meals. Since in this mode the amount of protein exceeds the usual levels, a mono-diet can have a bad effect on your health. The first to be affected are the kidneys, which react negatively to such nutrition. Therefore, it is recommended to stick to it for only a few days. The result is not bad - in less than a week you can get rid of 4-6 kg.
If you plan to lose weight longer, then dilute the chicken meat with more vegetables. They will correct the effects of high doses of protein and, due to the abundance of carbohydrates of plant origin, will reduce the load on the kidneys. The abundance of vegetables in the diet has a beneficial effect on the gastrointestinal tract and improves peristalsis.
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Chicken breast diet: menu for 7 days
This is a fairly simple type of chicken diet, with its help you can lose up to 5 kg. During the period of its observance, it is allowed to eat a variety of fruits (except bananas), vegetables (except potatoes) and cereals. The daily diet should contain 500-600 g of chicken breast meat.
Daily diet:
- breakfast - light salad of fresh cucumbers, 200 g of boiled fillet;
- second breakfast - apple;
- lunch - buckwheat, 200 g chicken fillet;
- afternoon snack - light vegetable salad;
- dinner - baked vegetables, 200 g breast;
- 2nd dinner - green or black tea (without added sugar or honey).
Losing weight with broth (fillet soup)
One of the most effective ways to lose weight with chicken is to consume chicken broths. They perfectly warm, saturate and enrich the body with useful substances. Even if you cooked the broth in the morning or are drinking yesterday’s broth, be sure to heat it on fire (not in the microwave!) so that it is hot. This will give you a feeling of satiety and warmth. To prepare the broth, use lean chicken. Poultry is best. The chicken is washed well, removed from the skin and bones, dipped in cold water and brought to a boil over high heat. Skim off all the foam, cook over medium heat for 3-4 minutes, and then turn it down to the lowest setting. And cook for another 30 minutes until the meat is completely cooked. Before turning off, you can add a little celery, carrots, herbs, bay leaf and seasonings.
If you follow all the conditions, you can lose up to 10 kg in just a week. For this:
- cook 2 chicken fillets daily in 3 liters of unsalted water;
- Use only broth for food, dividing it into several servings;
- Do not snack on the broth with bread or anything else.
Use the remaining chicken fillet to prepare delicious dishes for your family. If such a diet seems too strict to you, you can switch to an easier option - eat chicken meat along with broth, dividing it into 4-5 servings.
To prevent the weight from returning quickly after such a diet, replace one meal with the same broth within a week after losing weight.
The menu for the second week will be something like this:
- Monday - egg, broth, vegetable salad.
- Tuesday - boiled buckwheat or rice, broth.
- Wednesday - apple or orange, a glass of broth.
- Thursday - a portion of broth and 2 tablespoons of porridge, a small portion of stewed vegetables.
- Friday - 150-200 g of low-fat yogurt or kefir, fresh vegetables.
- Saturday - boiled fish or chicken, a cup of broth.
- Sunday - we return to our usual diet, avoiding high-calorie and unhealthy foods.
Subsequently, you can arrange fasting broth days, thanks to which you will lose up to 1.5 kg per day!
Top 5 delicious low-calorie dishes for losing weight
Baked fillet with broccoli
A dietary and tasty recipe based on chicken breast. If desired, the meat can be replaced with dietary turkey. Required ingredients:
- fillet – 500 grams;
- broccoli cabbage – 500 grams;
- sour cream (low fat) – 200 grams;
- salt, spices - add to taste.
Wash the fillet and cut it into small pieces, place in the prepared saucepan. Place broccoli florets in boiling water for 30 seconds and then drain into a sieve. Add cabbage and sour cream to the meat, add the required amount of salt and pepper. Place the container on the fire and simmer with the lid closed for about 20 minutes. Serve with a fresh salad of seasonal vegetables.
Juicy breast chops
Tender and easy to prepare chops. Required list of ingredients for this dish:
- chicken breast – 2 pcs.;
- sea salt - to taste;
- mixture of Provencal herbs - 1 tsp.
Rinse the chicken breast thoroughly and dry with paper towels. Next, make a deep cut on the thick side of the meat and open it like a book. Cover the fillet with cling film and pound it lightly with a hammer. Coat the meat with salt and Provençal herbs.
Next, heat a frying pan (preferably with a non-stick coating so as not to use vegetable oil for frying). Place the fillet on a heated surface and fry for 2-2.5 minutes over moderate heat on each side. Serve the dish with grilled zucchini and peppers or other dietary vegetables to taste.
Homemade chicken sausage
The most delicate version of sausage, which is most beneficial for the stomach and is easy to prepare in the home kitchen. Required ingredients:
- chicken fillet – 700 grams;
- milk (low fat content) – 300 ml;
- egg white – 3 pcs.;
- salt, ground pepper, spices - add to taste.
Wash the chicken fillet thoroughly and cut into pieces. Then grind it in a blender until smooth, add egg whites, ground pepper and sea salt to taste. Pour cooled milk into the prepared minced meat and mix thoroughly until smooth. Place about 1/3 of the minced meat on cling film and wrap it in a “sausage”, tying the edges with thread.
Do the same with the remaining chicken mixture. Pour 1.5 liters of water into a saucepan and put on fire, bring to a boil. Reduce the heat, place the sausages in the pan and press them down with the dish (so as not to float to the top, otherwise the sausage will cook unevenly). Simmer over low heat for 60 minutes.
After this, remove and cool the sausages, then carefully remove the film. Lay parchment on the table and sprinkle it with spices and herbs. Next, roll the sausages in the prepared breading. The finished version can be used for dietary toast made from whole grain bread, as an addition to salads, etc.
With tomatoes and olives
To prepare this dish you need:
- chicken fillet – 4 pcs.;
- cherry tomatoes – 6 pcs.;
- pitted olives – 20 pcs.;
- feta cheese – 100 grams;
- wine vinegar - 2 tbsp. l.
Rinse the meat and rub with salt and black pepper, then fry in a frying pan without oil for 1 minute on each side. In another frying pan, combine tomatoes, olives and simmer for 2-3 minutes. Cut the meat into thin strips and add to the vegetables, pour in wine vinegar and simmer for about 20 minutes until the dish is ready. Serve this chicken with herbs and a light side dish.
In cranberry sauce
An original version of the dish with chicken and cranberry sauce. For preparation you need:
- chicken fillet – 4 pcs.;
- onion – 1 pc.;
- cranberries – 1 cup;
- salt, spices - add to taste.
Rinse the fillet thoroughly and simmer with finely chopped onion for 30 minutes. Wipe the cranberries using a sieve and mix with salt and spices. Add the resulting sauce to the meat and simmer for about 5 minutes. The chicken should then rest for 1 hour before serving.
On vegetables and chicken meat
This is the most common and popular option for quick weight loss. It is designed for 7 days. The main principle is the same - you need to consume no more than 1200 kcal per day. At the same time, chicken breast accounts for approximately half of the calories consumed - by calorie content or by the volume of food eaten - this is determined by the person losing weight.
To achieve maximum results with this diet, follow these simple conditions:
- eat boiled chicken meat without skin;
- supplement your diet with any vegetables except potatoes;
- eat unsweetened fruits (grapes and bananas are prohibited due to the abundance of sugar in them);
- supplement your diet with whole grain unrefined cereals (except wheat and its derivatives);
- eat in small portions, eating foods stored for the day in 5-6 meals;
- discard the salt. To enhance the flavor of foods, use seasonings;
- drink at least 1.5 liters of clean water daily.
Be sure to use a calorie chart and kitchen scale to closely monitor the number of calories you eat. If all these conditions are met, the metabolism will be stable. This means that the feeling of wild hunger will not torment you, and the weight will come off evenly and smoothly. In a week on this diet you can lose up to 5 kg of excess weight. To improve weight loss results, it is also recommended to combine diet with moderate physical activity.
For 2-3 days
If you just want to unload your diet and lose a little weight without much deprivation and hungry fainting, you can stick to a fasting diet for 2-3 days, or give your body a rest once a week. The menu for such a day is as follows:
- for breakfast we eat 150 g of boiled chicken and salad;
- for second breakfast we eat 100 g of chicken and a green apple;
- for lunch - 150 g of chicken and porridge (buckwheat, rice or barley);
- for an afternoon snack - 100 g of chicken, vegetable puree or salad;
- for dinner - 50 g of chicken, a cup of hot chicken broth, 200 g of vegetables.
For 7 days
- Monday - during the day we eat half a kilo of boiled breast and 350-400 g of rice. All this is divided into 5-6 equal portions. After each meal, you can drink a glass of freshly squeezed juice diluted with water. Unsweetened low-fat dairy product is allowed at night.
- Tuesday - the daily diet is 700 g of chicken and 500 g of pineapples. All this is divided into portions. Before going to bed, be sure to drink a glass of low-fat kefir - it will help restore the acidity of the gastrointestinal tract after an abundance of pineapples. If desired, pineapples can be replaced with grapefruit or orange. In symbiosis with chicken, the value of these fruits increases.
- Wednesday, Thursday, Friday - per day we eat half a kilo of chicken meat, 200 g of cabbage, one carrot and 4 apples. The order in which these products are consumed can be any. But be sure to eat in small portions over several meals. Do not forget about the drinking regime - you can drink water, unsweetened tea or coffee, natural juices.
- Saturday - 700 g of meat and unlimited quantities of lettuce and greens. You can make delicious cuts by seasoning them with lemon juice. The salad is rich in complex fiber, which takes a long time to digest and therefore gives you a feeling of fullness.
- Sunday - choose a menu from any of the previous days and stick to it.
With this mode, you can lose up to 7 kg of “ballast”.
For 10 days
The menu for a 10-day marathon is not much different from a weekly diet. If you want to extend this diet for a few more days, then simply start the diet over again: on the 8th day, take the Monday diet, on the ninth - Tuesday, and on the tenth - Wednesday. Since the diet is quite varied, the harm to the body from unusual nutrition will be minimal.
Dietary requirements for a chicken diet - diet rules
The requirements must be taken responsibly and seriously, since the effectiveness of the diet, as well as the number of kilograms lost, will depend on their implementation.
Among them are:
- The calorie content of the daily diet should not exceed 1200 kcal.
- It is necessary that meat take up half of the daily diet, and the rest of it - fruits, vegetables, herbs (except potatoes, grapes and bananas).
- Taboo on sugar and salt.
- Meat should only be steamed or boiled in water.
- The number of meals should be at least 6 times a day.
- Daily water consumption is at least two liters.
Chicken Diet Options
Eating just chicken is uninteresting and harmful. Therefore, based on the mono-mode, various options have been invented that allow you to lose weight in a tasty, healthy and effective way. Their peculiarity is that the basis of nutrition is not one product, but two or three. This allows you to combine ingredients in different ways and create a variety of lunches every day. But, most importantly, it eliminates the disadvantages of mono-mode, saturating the body with missing vitamins and microelements.
Chicken-orange On rice and chicken On buckwheat and chicken breast On chicken and cucumbers
Losing weight on chicken eggs
Sometimes, in addition to chicken or instead of it, those losing weight use chicken eggs. This makes sense, since eggs are rich in protein, carbohydrates and have a distinct taste. They can be prepared in completely different ways, which allows you to make the menu bright and original. This diet, like the chicken diet, is perfect for those who are losing weight by actively engaging in fitness. The protein and vitamins contained in this product have a beneficial effect on the condition of the skin, hair, and nails. In addition, eggs satiate for a long time, allowing you to forget about hunger for several hours after eating. They cook quickly, so you don’t have to bother yourself with long periods of standing at the stove.
Diet on chicken and eggs On eggs and kefir On yolks and vegetables
The basis of the diet is chicken broth
The basis of the diet is homemade chicken broth. This is a fairly nutritious, but light dish, very tasty, warming, aromatic. It restores strength well, but does not overload the body with calories. There is practically no fat in it. It is no coincidence that chicken soup is indicated after operations and during the treatment of gastrointestinal diseases.
Chicken broth is a dietary product. It contains no more than 50 kcal per 100 grams. In addition, it has a beneficial effect on the processes of digestion and weight loss. Finally, hot chicken soups keep you full for a long time, which helps you avoid the painful feeling of hunger while on a diet. For this reason, the diet is easy to tolerate.
Expected results
Weight loss on a chicken diet ranges from 4 to 8 kg per week. The final result depends on your diet - what additional foods and how many calories you consume per day. The following factors also influence the final result:
- What is your weight at the beginning of the diet - the more “ballast”, the more willingly it will go away in the first days.
- How active are you in sports? Protein diets are designed for intense physical activity, so this diet is not for the lazy.
- How often and in what quantity do you eat. It is advisable to divide food into several meals and eat small portions, albeit often. This will help reduce the size of the stomach and thereby maintain the results of the diet for a long time.
- What and how much do you drink? No one has canceled the norm of 1.5-2 liters of water per day. If you replace water with other drinks (sweetened soda, coffee), the results will be much worse.
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Reviews and results
How effective this or that unloading system is can be judged by the reviews of those who have lost weight. Well, here they are, as a matter of fact.
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Lucy: I read somewhere that this weight loss is called the astronaut diet. I like her very much. But the main advantage is that I myself lose weight on it, but my breasts don’t))) Moreover, on squirrel it seems even more voluminous.
Lizaveta: I just love this diet. I don't feel hungry at all on it. I’ve even gotten used to it... As soon as I feel like I’m starting to gain weight, I immediately turn to salads. I make them from boiled breast and raw vegetables. Tested - up to 2 kilos evaporate in 4-5 days.
Ninel: I’m not against low-carb programs at all. You just need to remember that if you lose 5 kg in a week, it’s not just fat. Therefore, I think that the weight can quickly return to your favorite body.))
Alya: I’ve been losing weight for a month – I’ve lost almost 15 kg. I leaned heavily on vegetables, and periodically replaced the chicken with boiled lean fish. Only fish and meat need to be boiled without salt. I also ate oatmeal cooked in water with fresh berries. And she even allowed herself a small piece of cheese. But it was a little hard without sweets, and I have such a sweet tooth.
Anya: I just replaced the meat with chicken breast. I’ve been eating this way for probably about 3 months now. The results are amazing. No effort or exhausting diets for you and you’ll lose as much as 10 kilos.
I also prepared a photo for you of those who lost weight on chicken breast. Admire the results. Are they really impressive?
How to get out of a diet
The diet does not limit the menu too much to a set of products. However, going out correctly means maintaining the result for a long time and not harming the body. If you are aiming to make your slimness permanent and not temporary, then follow simple rules.
- Stay off the diet for twice as long as it took you to lose weight. After a week-long marathon, the transition period takes 14 days, after a two-week marathon - a month.
- Introduce foods into your diet gradually, rather than all at once in one day. First, give preference to low-calorie healthy foods: boiled non-starchy vegetables, unsweetened fruits.
- Try to go as long as possible without baking, baking or any other food rich in fast carbohydrates.
- Play sports without skipping workouts - don’t feel sorry for yourself and spend at least 1 hour 3 times a week in the gym.
Those who have lost weight on chicken broth should be especially careful when leaving the diet. It will take 10 days to return to your normal diet. During the first five-day period, expand your diet menu with light porridges in water, dried toast, chicken eggs and liver, and lean fish. Eat unsweetened fruits and green vegetables. In the next five days, you can add lean meat, offal, casseroles from vegetables and dairy products to your diet. Give green light to muesli and cottage cheese. You can return to your usual diet on the 11th day after completing the diet. But even then it is advisable to limit to a minimum or completely abandon fatty, sweet and fried foods. This will help you maintain your results for a long time and not exhaust yourself in the future with regular diets.
Sample broth diet menu
The basis of the diet is chicken broth, and you should consume about one liter of it per day. Every main meal should include broth. In the hard version, the menu consists only of chicken broth with chicken meat. But not everyone will benefit from this way of eating, especially if you want to stick to the diet for at least a week. Therefore, diversify your diet with approved additives.
Chicken broth diet plan for a week:
| days | breakfast | dinner | afternoon tea | dinner |
| Mon | 2 tbsp. spoons of oat bran pour 300 g of hot broth | Chicken and vegetable soup with zucchini and broccoli | 100 g boiled chicken with rye bread + 1 apple | 300 g broth with herbs and egg |
| Tue | 2 tbsp. Boil tablespoons of buckwheat in 300 g of chicken broth | Chicken soup with bell peppers and green onions | Vegetable salad of cucumbers, tomatoes, herbs with olive oil | Boiled breast with 300 g broth |
| Wed | A soft-boiled egg and 2 rye breads, washed down with chicken broth | Chicken soup with bulgur and herbs | Fruit salad dressed with lemon juice | Mushroom soup cooked with turkey broth |
| Thu | Oat bran soaked in water with lemon juice, with a spoon of honey | Vegetable soup with green peas | Boiled fish with stewed zucchini | Brown rice cooked in broth |
| Fri | Broth with egg | Soup with chicken pieces and herbs | Berry smoothie | Cauliflower soup |
| Sat | Millet porridge with chicken | Broth with herbs | Any unsweetened fruit no more than 200 g | Chicken liver soup and 2 rye breads |
| Sun | Stewed cabbage with 1 tbsp. spoon of flaxseed oil | Soup with chicken and buckwheat | Green vegetables boiled in broth | Spinach broth |
You need to exit the diet smoothly so that the weight does not begin to return, taking with you additional kilograms. Gradually introduce dairy products into your diet. Add vegetables, fruits, then pasta. And only when you consolidate the result, you can consume sweets in moderation.
Fully or partially limited products
All varieties of the chicken broth diet are limited to a strict ration of acceptable ingredients, and therefore the list of prohibited foods includes almost all other liquid or solid foods.
Thus, when following any diet option, it is absolutely prohibited to use salt and other spices. Compliance with this rule is one of the foundations for a positive weight loss result.
It is also unacceptable to eat fried, smoked, pickled, fatty and other foods harmful to human health. Another taboo is the consumption of any flour products, sweets, cereals, chips, crackers, etc.
Among liquid food products, it is forbidden to drink any sweet carbonated water, yoghurts, juices, fruit drinks, nectars, etc.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| vegetables tubers | 2,1 | 0,3 | 14,8 | 64 |
| vegetables root vegetables | 1,4 | 0,1 | 6,9 | 33 |
| spicy vegetables | 2,8 | 0,5 | 5,3 | 36 |
| vegetables legumes | 9,1 | 1,6 | 27,0 | 168 |
| dessert vegetables | 1,3 | 0,1 | 3,9 | 20 |
| canned vegetables | 1,5 | 0,2 | 5,5 | 30 |
Fruits | ||||
| tropical fruits | 1,3 | 0,3 | 12,6 | 65 |
| canned fruits | 0,5 | 0,1 | 9,5 | 40 |
| bananas | 1,5 | 0,2 | 21,8 | 95 |
| melon | 0,6 | 0,3 | 7,4 | 33 |
| figs | 0,7 | 0,2 | 13,7 | 49 |
| mango | 0,5 | 0,3 | 11,5 | 67 |
| peaches | 0,9 | 0,1 | 11,3 | 46 |
| persimmon | 0,5 | 0,3 | 15,3 | 66 |
Berries | ||||
| berries | 0,7 | 0,3 | 9,4 | 44 |
| grape | 0,6 | 0,2 | 16,8 | 65 |
| strawberry | 0,8 | 0,4 | 7,5 | 41 |
| raspberries | 0,8 | 0,5 | 8,3 | 46 |
| blueberry | 1,1 | 0,4 | 7,6 | 44 |
Mushrooms | ||||
| dried mushrooms | 20,5 | 6,5 | 33,0 | 270 |
| fried mushrooms | 4,6 | 11,5 | 10,7 | 210 |
| marinated mushrooms | 2,2 | 0,4 | 0,0 | 20 |
Nuts and dried fruits | ||||
| nuts | 15,0 | 40,0 | 20,0 | 500 |
| candied fruit | 2,0 | 1,0 | 71,0 | 301 |
| dried fruits | 2,3 | 0,6 | 68,2 | 286 |
Snacks | ||||
| potato chips | 5,5 | 30,0 | 53,0 | 520 |
| caramel popcorn | 5,3 | 8,7 | 76,1 | 401 |
| cheese popcorn | 5,8 | 30,8 | 50,1 | 506 |
Cereals and porridges | ||||
| porridge | 3,3 | 1,2 | 22,1 | 102 |
| buckwheat | 4,5 | 2,3 | 25,0 | 132 |
| semolina | 3,0 | 3,2 | 15,3 | 98 |
| oatmeal | 3,2 | 4,1 | 14,2 | 102 |
| pearl barley porridge | 3,1 | 0,4 | 22,2 | 109 |
| millet porridge | 4,7 | 1,1 | 26,1 | 135 |
| rice porrige | 2,5 | 3,1 | 16,0 | 97 |
| barley porridge | 3,6 | 2,0 | 19,8 | 111 |
Flour and pasta | ||||
| wheat flour | 9,2 | 1,2 | 74,9 | 342 |
| pea flour | 21,0 | 2,0 | 49,0 | 298 |
| pasta | 10,4 | 1,1 | 69,7 | 337 |
| noodles | 12,0 | 3,7 | 60,1 | 322 |
| ravioli | 15,5 | 8,0 | 29,7 | 245 |
| spaghetti | 10,4 | 1,1 | 71,5 | 344 |
| dumplings | 5,0 | 4,8 | 25,8 | 160 |
| paste | 10,0 | 1,1 | 71,5 | 344 |
| pancakes | 6,1 | 12,3 | 26,0 | 233 |
| vareniki | 7,6 | 2,3 | 18,7 | 155 |
| dumplings | 11,9 | 12,4 | 29,0 | 275 |
Bakery products | ||||
| bagels | 16,0 | 1,0 | 70,0 | 336 |
| loaf | 7,5 | 2,9 | 50,9 | 264 |
| bagels | 16,0 | 1,0 | 70,0 | 336 |
| buns | 7,2 | 6,2 | 51,0 | 317 |
| kalach | 7,9 | 0,8 | 51,6 | 249 |
| pita | 8,1 | 0,7 | 57,1 | 274 |
| donuts | 5,8 | 3,9 | 41,9 | 215 |
| bun | 7,6 | 8,8 | 56,4 | 334 |
| donut | 5,6 | 13,0 | 38,8 | 296 |
| 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 |
| jelly | 2,7 | 0,0 | 17,9 | 79 |
| marshmallows | 0,8 | 0,0 | 78,5 | 304 |
| candies | 4,3 | 19,8 | 67,5 | 453 |
| confiture | 0,9 | 0,2 | 40,3 | 183 |
| paste | 0,5 | 0,0 | 80,8 | 310 |
| cookie | 7,5 | 11,8 | 74,9 | 417 |
| jam | 0,4 | 0,2 | 58,6 | 233 |
| gingerbread | 5,8 | 6,5 | 71,6 | 364 |
| dough | 7,9 | 1,4 | 50,6 | 234 |
| 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 |
| adjika | 1,0 | 3,7 | 5,8 | 59 |
| mustard | 5,7 | 6,4 | 22,0 | 162 |
| ketchup | 1,8 | 1,0 | 22,2 | 93 |
| mayonnaise | 2,4 | 67,0 | 3,9 | 627 |
| honey | 0,8 | 0,0 | 81,5 | 329 |
| sugar | 0,0 | 0,0 | 99,7 | 398 |
| salt | 0,0 | 0,0 | 0,0 | |
| vinegar | 0,0 | 0,0 | 5,0 | 20 |
| fructose | 0,0 | 0,0 | 99,8 | 399 |
Dairy | ||||
| dairy products | 3,2 | 6,5 | 4,1 | 117 |
| milk | 3,2 | 3,6 | 4,8 | 64 |
| kefir | 3,4 | 2,0 | 4,7 | 51 |
| cream | 2,8 | 20,0 | 3,7 | 205 |
| sour cream | 2,8 | 20,0 | 3,2 | 206 |
| Ryazhenka | 2,8 | 4,0 | 4,2 | 67 |
| yogurt | 4,3 | 2,0 | 6,2 | 60 |
Cheeses and cottage cheese | ||||
| cheese | 24,1 | 29,5 | 0,3 | 363 |
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 |
| mutton | 15,6 | 16,3 | 0,0 | 209 |
| rabbit | 21,0 | 8,0 | 0,0 | 156 |
| lamb | 16,2 | 14,1 | 0,0 | 192 |
| bacon | 23,0 | 45,0 | 0,0 | 500 |
| ham | 22,6 | 20,9 | 0,0 | 279 |
| meat pate | 16,4 | 23,3 | 0,4 | 277 |
| 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 |
| blood sausage | 9,0 | 19,5 | 14,5 | 274 |
| 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 | ||||
| turkey | 19,2 | 0,7 | 0,0 | 84 |
| duck | 16,5 | 61,2 | 0,0 | 346 |
| goose | 16,1 | 33,3 | 0,0 | 364 |
| game | 34,0 | 6,5 | 0,0 | 200 |
Eggs | ||||
| omelette | 9,6 | 15,4 | 1,9 | 184 |
| eggs | 12,7 | 10,9 | 0,7 | 157 |
Fish and seafood | ||||
| fried fish | 19,5 | 11,7 | 6,2 | 206 |
| boiled fish | 17,3 | 5,0 | 0,0 | 116 |
| dried fish | 17,5 | 4,6 | 0,0 | 139 |
| smoked fish | 26,8 | 9,9 | 0,0 | 196 |
Oils and fats | ||||
| vegetable oil | 0,0 | 99,0 | 0,0 | 899 |
| butter | 0,5 | 82,5 | 0,8 | 748 |
| animal fat | 0,0 | 99,7 | 0,0 | 897 |
| fish oil | 0,0 | 100,0 | 0,0 | 902 |
Alcoholic drinks | ||||
| brandy | 0,0 | 0,0 | 0,5 | 225 |
| vermouth | 0,0 | 0,0 | 15,9 | 158 |
| 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 |
| port wine | 0,4 | 0,0 | 12,0 | 163 |
| rum | 0,0 | 0,0 | 0,0 | 220 |
| champagne | 0,2 | 0,0 | 5,0 | 88 |
Non-alcoholic drinks | ||||
| soda water | 0,0 | 0,0 | 0,0 | |
| bread kvass | 0,2 | 0,0 | 5,2 | 27 |
| cola | 0,0 | 0,0 | 10,4 | 42 |
| coffee | 0,2 | 0,0 | 0,3 | 2 |
| lemonade | 0,0 | 0,0 | 6,4 | 26 |
| Pepsi | 0,0 | 0,0 | 8,7 | 38 |
| sprite | 0,1 | 0,0 | 7,0 | 29 |
| Fanta | 0,0 | 0,0 | 11,7 | 48 |
| energy drink | 0,0 | 0,0 | 11,3 | 45 |
Juices and compotes | ||||
| compote | 0,5 | 0,0 | 19,5 | 81 |
| juice | 0,3 | 0,1 | 9,2 | 40 |
| jelly | 0,2 | 0,0 | 16,7 | 68 |
Read also: Salads for weight loss - the best recipes and useful tips
Forecast for weight loss on a protein diet
If you follow all the diet instructions, as well as exercise, the weight will come off fairly quickly. But the reduction occurs differently in people with different proportions of fat. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, in two weeks of diet you can easily lose from six to ten kilograms, depending on the duration and energy consumption of training.
This diet is not suitable for everyone, but if you get a doctor’s permission and approach all the points correctly, you can ensure yourself a great figure in a short period of time. Moreover, this figure will remain for a long time after the diet. Continuation of the post and reviews……..
