One of the most effective and healthy ways to get rid of excess weight is a diet on chicken breast and vegetables. This diet is rich in nourishment and helps to lose weight by 5-6 kilograms in just a week. Chicken meat contains vitamins of group B, calcium, phosphorus, copper, selenium, iron. In addition to protein, it contains many micronutrients and vitamins that help normalize metabolism and accelerate metabolism.
In addition, dietary poultry meat is quickly absorbed, increases immunity, strengthens muscles, prevents hypertension, cardiac ischemia, heart attacks and strokes. Vegetables are rich in vitamins, polysaccharides, organic acids, promote the normalization of the digestive system of the body. Thus, the diet menu, consisting of chicken breast and vegetables, will be beneficial not only to the figure, but also to health in general.
Slimming on chicken breast and vegetables
Diet on chicken breast and vegetables is the most effective method of combating obesity. Chicken meat contains a minimum of fat and calories, while sufficient nourishing, which contributes to rapid weight loss without starvation. When dieting, you should choose only the loin of the bird – breast, without fat and skin.
In 100 grams of chicken breast contains 110 Kcal.
Vegetables are a storehouse of vitamins and microelements. Their regular use increases immunity, enriches the body with vitamins and minerals, improves the work of the gastrointestinal tract. With a diet for weight loss, you need to choose non-starchy vegetables.
The basic rules of a diet on a chicken breast and vegetables:
- The daily caloric content of the diet with a diet should not exceed 1200-1500 Kcal;
- Eat often, at least 5-6 once a day;
- In day it is necessary to use no more than 700 g of poultry meat;
- Poultry meat should be boiled or steamed;
- Nekrakamistye vegetables can be eaten both in raw form, and in the form of salads, and also boil, stew, bake;
- In the diet of the diet, you can include porridges (buckwheat, barley, oat) cooked on the water;
- Salt and sugar are excluded from the diet;
- To maintain the water balance, you should drink 1,5-2 liters of still water a day.
The diet on chicken breast and vegetables has no contraindications. The protein contained in the poultry meat will save muscle mass and skin elasticity while losing weight, and the vitamins contained in vegetables will allow to maintain good health and working capacity.
Types of diets on chicken breast
There are many variations of diets on chicken breast. However, all the data of the method of weight loss combines one main condition – the use of boiled or steamed chicken breast without salt and spices.
Diet on chicken breast and yogurt is one of the most satisfying and effective. Observing this technique, you can get rid of 4-6 extra pounds for 7-10 days. The diet on curd and chicken breast, as well as kefir is protein, which will allow not only to "say goodbye" with excess kilograms, but also to preserve muscle mass, strengthen teeth, hair and nails. The main thing to choose low-fat cottage cheese and kefir (no more than 1% fat content).
There is an 2 version of this diet for weight loss:
- In the first variant should use exclusively boiled chicken breast (no more than 300 gr per day), fat-free cottage cheese (100 gr) and kefir 1% (1-2 glass). In the intervals between meals you can drink non-carbonated water and green tea without sugar. Suppose and broth chicken with a diet. Chicken broth is useful for the digestive system, and also has a low calorie content, total 36 Kcal per 100 g of product. It is recommended to drink a bowl of broth for lunch or dinner.
- The second variant of a diet consists in the alternation of protein days with carbohydrate. The course of weight loss is designed for 10 days, for which you can get rid of 5-7 extra pounds. The first 2 days are kefir. You can drink only kefir 1% no more than 1,5 liters per day. The third day is protein. In the day you can eat only boiled fillet to a bird (600-700 gr). The fourth and fifth day – carbohydrate (you can eat non-starchy vegetables, unsweetened fruits, as well as porridges cooked on the water). The sixth, seventh and eighth day are protein. The final 9-10 days are again carbohydrate. This technique allows you to accelerate metabolism and prevent adaptation of the organism to a changed diet, which contributes to weight loss.
Permitted and Prohibited Products
Allowed foods with a diet on chicken breast and vegetables:
- Chicken breast (without skin and fat);
- Cabbage (white, color, Brussels, Beijing);
- Cereals and cereals (rice, buckwheat, barley, oats);
- Bulgarian pepper;
- Onion garlic;
You can season salads with a diet with lemon juice, soy sauce. When preparing dishes, it is allowed to add vegetable or olive oil, but not more than 2 tbsp. in a day.
Prohibited foods with diet:
- Bread and bakery products;
- Fresh pastries, sweets, desserts;
- Fried, smoked, pickled dishes;
- Semi-finished products;
- Fatty sauces;
- Fatty milk and sour-milk products;
- Sugar, salt;
- Carbonated drinks;
- Alcoholic beverages.
With a diet for weight loss on the breast and vegetables, you can not replace chicken meat with any other (turkey, beef, rabbit).
Diet on chicken breast and vegetables – menu for a week 1200 calories per day (breakfast, snack, lunch, afternoon snack, dinner):
- Boiled chicken breast 200 gr (220 Kcal);
- Breast of chicken for a couple of 100 gr (110 Kcal). 2 tomato (30 Kcal);
- Figure 100 gr (78). Bird of the bird boiled 200 gr (220). 2 cucumber (30);
- Chicken fillet for a couple of 100 gr (110). Salad of grated carrots and beets 145 gr (101);
- Boiled fillet of the bird 100 gr (110). Eggplant caviar 200 gr (183).
- Breast for a couple of 200 gr (220 Kcal). Cucumber (15);
- Chicken fillet for a couple of 100 gr (110 Kcal). A glass of tomato juice (42 Kcal);
- Boiled bacon 200 gr (220). Vinaigrette 200 gr (256);
- Chicken fillet for a couple of 100 gr (110). 2 tomato (30);
- Boiled fillet of the bird 100 gr (110). Salad from white cabbage 300 gr (87).
- Buckwheat porridge 150 gr (198). Boiled fillet of the bird 200 gr (220 Kcal).
- Bird fillet for a couple of 100 gr (110 Kcal).
- Boiled breast of chicken meat 200 gr (220). Boiled beans 100 gr (112);
- Breast poultry for a couple of 100 gr (110). Cucumber (15);
- Boiled fillet of chicken meat 100 gr (110). Salad of cucumbers, tomatoes and bell pepper 300 gr (105).
- Boiled breast of the bird 200 gr (220 Kcal). A glass of carrot juice (56);
- Figure 100 gr (78). Breast for a couple of 100 gr (110 Kcal). Stewed beet 100 gr (102);
- Boiled bacon of a bird 200 gr (220). Vegetable stew 400 gr (100);
- Chicken fillet for a couple of 100 gr (110). Cucumber (15). Tomato (15);
- Boiled fillet of the bird 100 gr (110). Boiled celery root 200 gr (64).
- Boiled fillet of the bird 200 gr (220 Kcal). Pumpkin juice glass (76);
- Breast for a couple of 100 gr (110). 2 cucumber (30);
- Breast of chicken boiled 200 gr (220). Cabbage salad 300 gr (87);
- Poultry fillet for a couple of 100 gr (110). A glass of tomato juice (42);
- Barley porridge 150 gr (152). Boiled fillet of the bird 100 gr (110). Salad of grated beets 100 gr (43).
- Oatmeal porridge 50 gr (170 Kcal). Boiled chicken breast 200 gr (220).
- Breast poultry for a couple of 100 gr (110). A glass of carrot juice (56);
- Beetroot 200 gr (72). Boiled breast of the bird 200 gr (220).
- Chicken fillet for a couple of 100 gr (110). Tomato (15 Kcal);
- Boiled chicken fillet 100 gr (110). Vegetable stew 300 gr (75). A glass of tomato juice (42).
- Boiled chicken breast 200 gr (220). Puree from bean 100 gr (112 Kcal);
- Chicken breast for pair 100 gr (110). A glass of pumpkin juice (76);
- Celery soup 200 gr (74). Bread of boiled bird 200 gr (220).
- Breast poultry for a couple of 100 gr (110).
- Barley porridge 150 gr (152). Boiled fillet of the bird 100 gr (110). Cucumber (15).
In between meals with a diet for weight loss, it is recommended to drink water without gas, tea (herbal, green), decoctions of berries, but without sugar.
- Zucchini 1 pcs;
- Carrots 1 pcs;
- Onions 1 pcs;
- Black cabbage 0,5 cabbage;
- Vegetable oil 2 item;
- Tomato paste 2 st.l.
- Greens to taste (dill, parsley, basil);
- Carrots and onion peel.
- Rinse all vegetables. Onions and zucchini cut into cubes, grate the carrots on a large grater, chop the cabbage.
- In a heated frying pan with vegetable oil, first pass the onions to half-cooked, add carrots and zucchini to it, and simmer for 5 minutes over low heat.
- Transfer the vegetable sauce into the multivarquet, add the cabbage.
- Pour the vegetables with tomato paste and water. Cook on the "Quenching" mode 30 minutes.
- Before serving, decorate the dish with chopped herbs.
Include in the menu diet for weight loss vegetable stew for lunch or dinner.
- Celery root 200 gr;
- Onions 3 pcs;
- Carrots 2 pcs;
- Cabbage 0,5 cabbage;
- Bulgarian pepper 2 pcs;
- Tomato juice 0,5 l.
- Onion and carrots peel, pepper from the seeds.
- Rinse all vegetables, cut into strips, put into a saucepan, pour tomato juice. The juice should cover all the vegetables. If necessary, you can top up the water.
- Bring the vegetables to a boil and cook over medium heat 10 minutes, stirring occasionally.
- Reduce the gas and simmer under the lid for another 10 minutes.
- Grind the soup in a blender to a puree consistency.
Celery soup – a useful first dish, which is recommended to include in your menu with a diet for weight loss.
- Cucumbers 2 pcs;
- Tomatoes 2 pcs;
- Bulgarian pepper 1 pcs;
- Onions 1 pcs;
- Lemon juice 1 tsp;
- Olive oil 1 st.l.
- Remove the Bulgarian pepper from the seeds, cut into half rings.
- Onion peeled, cut into thin half-rings.
- Cucumbers and tomatoes rinse, dry, cut into cubes.
- Mix all vegetables in a separate container, season salad with lemon juice and olive oil. To taste, you can add crushed herbs.
Vitamin vegetable salad perfect for dinner with a diet for weight loss.
- Rinse croup, wash, transfer to a pan.
- Pour the rump with water in the proportion of 1: 2,5. Bring to a boil, reduce the gas and cook over low heat under the lid 20 minutes.
- Wrap the saucepan with a warm blanket and let the kasha steep for 15 minutes.
Turn on a hearty porridge porridge on the diet slimming menu for breakfast.
Observing a diet on chicken breast and vegetables, you can lose weight on 5-12 kg per week. The final result of losing weight is directly influenced by several factors: the initial weight (the higher it is, the more extra pounds you can lose), the level of physical activity (with regular physical exertion you can lose weight more quickly). Numerous reviews of people who observed a diet on chicken breast and vegetables, suggest that this method of weight loss excludes poor health, a painful feeling of hunger, a decline in efficiency. Thus, losing weight on chicken breast and vegetables is hearty, tasty and healthy.