Chicken diet for weight loss: menu, results

To date, there are a huge number of techniques for weight loss, from hard days of unloading on a single product to balanced, low-calorie diets. In the diet of most methods for weight loss, with the exception of vegetarian, the use of low-fat chicken meat is indicated. However, there is an individual diet, which is based on the use of chicken. The benefits of a chicken diet can be attributed, in addition to effective weight loss, satiety throughout the period of its compliance.

The essence of diet

Chicken Diet – a method of getting rid of excess weight, suggesting the use of poultry in the menu. For weight loss you should choose only chicken fillet (brisket), and from the skin and wings it is worth noting, because they contain a lot of fat and cholesterol, which are formed during heat treatment. Poultry fillet possesses easily assimilable protein, rich in phosphorus, iron, copper, vitamins of group A, E, B, K, PP.

Poultry is digested slowly, and therefore eating a small piece can be a long time to feel full. A diet based on daily consumption of chicken meat, accelerates metabolism, and weight loss occurs due to the active burning of fat deposits without damaging the muscle mass. In addition to excess weight, the body is released from harmful toxins and toxins.

There are many variations of the chicken diet. However, all of them have general principles and differ only in the acceptable products in the diet. Rigid chicken diet for weight loss is an analogue of the Ducane diet, because the menu is based on the protein product.

The rules of the chicken diet in all variations:

  • The daily caloric content of the diet should not exceed 1100-1400 Kcal;
  • Use exclusively of fillet or poultry of a bird;
  • Fractional power. Meals should be at least 4-5 per day;
  • Exclusion of salt, spices and seasonings from the diet;
  • Water balance. Daily it is necessary to drink at least 2 liters of water without gas in order to avoid problems with the gastrointestinal tract.

Like any technique for weight loss, the chicken diet is not suitable for everyone and has a number of contraindications:

  • Pregnancy and lactation;
  • Children, adolescents and the elderly;
  • Diseases of the cardiovascular system;
  • Diseases of the gastrointestinal tract;
  • Kidney and urinary system diseases;
  • Any diseases during an exacerbation;
  • In the rehabilitation period after a surgery or a serious illness.

Due to the small amount of fat, it is not recommended to keep a chicken diet longer than 3 weeks. Repeated compliance with this method of weight loss should be no earlier than after 3 months.

What can you eat?

Chicken diet for weight loss is presented in different variations, which differ among themselves with a list of allowed products.

A strict diet option is on the chicken breast. The use of 700 gr fillets of a bird divided into 5-6 meals is shown. It is allowed only to boil the breast or steaming without salt and spices. Ready meals can be seasoned with lemon juice to taste.

Classic Edition is the use of chicken in combination with non-starchy vegetables (beets, carrots, cucumbers, tomatoes, bell peppers, onions), unsweetened fruits (apples, pears, plums, citrus fruits), eggs (no more than 1 a day). In this case, chicken should be half of the entire daily diet. It is allowed to use boiled or baked poultry meat, as well as cooking various dishes from it, for example, chicken soup for weight loss or rolls.

Chicken and egg diet with by-products. In the menu of this method of weight loss, in addition to chicken and eggs, includes by-products (liver, stomachs and birds' hearts). By-products can be boiled, as well as stew along with onions. Vegetables and fruits in this version of the diet are prohibited.

Chicken and rice diet. The first three days should be eaten boiled rice (800 gr per day of the finished product). The next three days – boiled chicken fillet (1300 gr per day). The last three days are green apples (1,2-1,5 kg per day). The indicated daily norm of the products should be divided into 5-6 meals. If this variant of weight loss is observed, it is necessary to drink a lot of liquid, at least 2-2,5 liters of water per day.

Menu on 7 days

Before beginning the observance of the chicken diet for weight loss, it is recommended to arrange three unloading days on the chicken breast. The daily norm of chicken breast is 700 grams. Meat should be boiled or cooked steamed, without salt and spices, and when serving it is allowed to fill with lemon juice. The indicated daily rate should be divided into 5-6 meals. In between meals, there is a profuse use of liquid to accelerate metabolism: purified water without gas, green or herbal tea, but without sugar and other additives.

Having prepared your body for three days, you can go to the main method of weight loss, which lasts a week.

Classical chicken diet – menu for a week (breakfast, snack, lunch, afternoon snack, dinner):

  • Fillet steamed 150 gr. Salad of grated carrots 150 gr;
  • 1 soft-boiled egg;
  • Bouillon. Breast boiled 150 gr. Cucumber tomato;
  • Meat of chicken 50 gr. Green apple;
  • Rice 100 gr. Boiled chicken fillet 150 gr. Salad from cabbage 150 gr.
  • Chicken meat 150 gr. Beetroot salad 150 gr;
  • Tomato juice;
  • Chicken fillet boiled 150 gr. Cucumber roe 200 gr;
  • Breast for a pair of 50 gr. Pineapple 2 slices;
  • Buckwheat 100 gr. Breast boiled 150 gr. Salad of cucumber and tomato 150 gr.
  • Boiled breast of 200 gr. Grapefruit;
  • Smoothies of celery;
  • Fillet steamed 150 gr. Vegetable stew 200 gr;
  • Apple juice 1 glass;
  • Breast 150 gr. Salad "Greek" 250 gr.
  • Roll of chicken 150 gr. Carrot smoothies;
  • Orange;
  • Bouillon. Breast for a pair of 200 gr;
  • 1 hard-boiled egg;
  • Rice 100 gr. Breast boiled 150 gr. Ragout of eggplant 150 gr.
  • Oatmeal 199 gr. Boletus boiled 150 gr;
  • Pear;
  • Chicken soup with pieces of poultry meat;
  • Vegetable smoothies;
  • Barley porridge 100 gr. Fillet 200 gr. Cucumber, Bulgarian pepper.
  • Meat of poultry for a couple of 150 gr. Carrot smoothies;
  • Grapefruit;
  • Bouillon. Breast boiled 150 gr. Broccoli 100 gr;
  • Salad from cabbage 150 gr;
  • Roll of chicken 200 gr. Vegetable stew 200 gr.
  • Poultry fillet for a couple of 150 gr. Green apple;
  • Soft-boiled egg;
  • Chicken soup with pieces of meat. Rice 100 gr;
  • 2 tangerine;
  • Boiled breast of 200 gr. Salad "Brush" 200 gr.

During the diet, you should always monitor the water balance. The use of 2 liters of still water per day is shown. You can drink tea (green, herbal), decoctions of berries, as well as coffee (no more than 2 cups per day), but without sugar, cream and syrups.


We offer to your attention several recipes for chicken dishes, which are suitable for various variations of the chicken diet:

Chicken liver

  • Liver 500 gr;
  • Onions 3-4 pcs;
  • Vegetable oil 2 st.l.
  1. Liver wash under running water, cut into pieces of medium size.
  2. Onions peeled, cut into cubes.
  3. Heat the frying pan with vegetable oil, fry the onion until golden, add the liver to it.
  4. Stew on low heat 25 minutes under the lid until the liver is ready, stirring occasionally.

Stewed liver – the main dish with a chicken-egg diet for weight loss with offal.

Chicken soup

  • Bird fillet 200 gr;
  • Onions 1 pcs;
  • Carrots 1 pcs;
  • Greens (dill, parsley to taste);
  • Vegetable oil 1 st. l .;
  • Water 2 l.
  1. Wash the fillet, cut into small pieces, put into a saucepan, add water and bring to a boil.
  2. Onions and carrots peeled, cut the onion into cubes, carrot strips.
  3. Pass the vegetables in a frying pan preheated with vegetable oil until half cooked, throw the vegetable sauce into the soup.
  4. On low heat cook soup 30 minutes until the meat and vegetables are ready.
  5. Wash greens, grind, throw in soup, cook for another 5 minutes, turn off the dish, cover and allow 5 minutes to brew.

Poultry soup is the crown dish of all variations of chicken techniques for weight loss.

Chicken roll

  1. Wash the fillet, cut into layers, thickness 1-1,5 cm, beat off a little, sprinkle with pepper and chopped garlic.
  2. Lay out the fillets fillet with lapping, wrap with a roll, top with foil wrap and tie with threads so that the dish does not lose its shape.
  3. In the multivarka pour an 1 glass of water and send the roulet ready for 1 an hour for a couple.
  4. Finished roulette cool, send for 2 hours in the fridge, then cut the thread, unfold the foil, cut into pieces.

Include a delicate taste of chicken roll in the menu of the classic diet for weight loss.

Quitting the diet

In order to maintain the achieved result of weight loss, not to stretch the decreased volume of the stomach during the diet, and also to prevent possible disruption of the gastrointestinal tract, the correct way out of the chicken diet is needed. The correct yield in terms of duration should be twice as long as the diet. For example, after a week diet for weight loss, you need at least 14 days out of it to go out.

Do not immediately attack the prohibited foods (flour, sweet, fatty, smoked). Your diet should be expanded gradually. To begin with, include in your daily menu more non-starchy vegetables and unsweetened fruits, low-fat fish, dairy and sour-milk products. You should continue to eat boiled or steamed chicken. It is necessary to continue to observe the water balance, drink at least 1,5-2 liters of still water a day, and reduce the amount of salt to a minimum.

To maintain the achieved result of weight loss, it is recommended that you do not eat fried foods and baked pastries, fast food and semi-finished products, carbonated and alcoholic beverages as long as possible, which lead to a set of excess weight. To increase the elasticity of the skin and prevent fat deposits in the future, it is necessary to pay increased attention to physical stress. Sufficient is the refusal of the elevator, daily charging and walking in the fresh air. Two or three times a week, it is worthwhile to conduct intensive training in the fitness center. For weight loss and weight maintenance, cardio training is suitable.


Reviews thin on the chicken diet say that in a week you can get rid of 4-8 extra pounds. At the same time, the end result depends on a variety of factors, namely: from the initial weight (the higher it is, the faster the excess weight will go in the first days), from the daily caloric content of the diet (the lower it is, the more you can lose the extra kg), from the level physical activity.

Results of those who lost weight on the chicken diet: before and after photos


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