What if the Chicken and Broccoli Diet could help you lose weight? Trying to lose weight and improve your fitness can lead to a wide variety of diets and workout plans. There are a plethora of diets to choose from, including everything from the Keto Diet to the Mediterranean Diet. Exactly what is it, and does it actually do what it claims?
What Is The Chicken And Broccoli Diet?
To begin, let’s begin with the basics: Chicken and broccoli are the primary sources of nutrition in the Chicken and Broccoli Diet. Short-term diet: no more than 10 to 14 days should be followed. Weight loss and muscle gain are said to be possible with minimal exercise on this diet.
Chicken, with its high protein content and low carbohydrate and fat content, is thought to promote muscle growth. Broccoli, on the other hand, is low in calories and high in essential minerals and vitamins. To get a well-balanced, working body, it’s best to eat these foods in combination. Let’s take a closer look at what the nutrients are.
Chicken and Broccoli Diet Macros
The chicken provides fat and nutrition, while the broccoli provides carbohydrates in a chicken-and-broccoli diet. Unlike pork, which is high in fat, chicken is a slice of lean meat. Chicken is primarily a source of protein unless you’re looking for a fatty cut like chicken wings or thighs.
If you’re trying to shed pounds, this is probably a good thing. Weight loss can be aided by increasing your protein intake by as much as twice the recommended amount, according to a study published in the American Journal of Clinical Nutrition in April 2015. If you’re trying to put on weight, a chicken and broccoli diet might not be the best choice.
Chicken and Broccoli Diet Nutrients
According to a study published in the Journal of the American Association of Nurse Practitioners in April 2017, the majority of Americans do not consume enough fiber. The chicken and broccoli diet, for example, allows for just 10 grams of carbohydrate consumption per day.
You need to eat a lot of dietary fiber to keep your digestive system in balance and your blood sugar levels in check. Any dietary fat that you consume is better absorbed when you eat a lot of fiber. Broccoli must provide all of your dietary fiber because chicken is deficient in fiber and other carbohydrates.
A daily fiber intake of 16.8 grams for women and 21 grams for men is recommended by Harvard Health Publishing and the American Diabetes Association, respectively.
To meet the recommended daily intake of 2.4 grams of fiber per cup of broccoli, women should consume at least 7 cups (637 grams) of broccoli each day or 217 calories. Men must consume nearly 9 cups (796 grams) of broccoli (271.5 calories) in order to meet the recommended daily allowance.
The remaining calories in your diet could theoretically come from chicken and other chicken-based items, such as chicken broth. To meet the daily caloric intake requirements, this would require about 820 grams of chicken breasts or 1 kilogram of chicken breasts for women and 820 grams of chicken breasts or 820 grams of chicken breasts for men.
You should avoid eating a lot of meat because it contains a lot of protein, which can lead to weight gain. Protein intake per kilogram of body weight for the average person is 0.8 grams. 3.5 grams per kilogram of body weight, according to a study published in the journal Food and Function in March 2016.
Chicken Breast (100 gms):
- 165 Calories, 32 gm protein, 3.5 gm Fat, 0 gms Carbohydrates
- Nutrients – Vitamin B 6 (30% DV)
Broccoli (1 cup/90 gms):
- 31 Calories, 2.5 gms Protein, 0.4 gm Fat, 6 gms Carbohydrates
- Nutrients: Vitamin C (90% DV), Vitamin A (19%DV), Vitamin K (77% DV), Folate (14% DV), Magnesium, Phosphorous, Potassium, Iron (4-6% DV)
Protein, vitamins, and minerals make up the bulk of this diet’s composition, as can be seen. Although you can eat very little fiber and very little carbohydrates, you should avoid them. A small portion of carbohydrate-rich food can be added to your meal as an antidote to this problem. This could be done with a small portion of brown rice or noodles.
Can You Lose Weight With The Chicken and Broccoli Diet?
Many nutrients can be found in chicken and broccoli, including a lot of protein; a small number of carbohydrates; vitamins and minerals; as well as very little fat.
If the nutritional value of the two foods is taken into account, this diet may help people slim down. It’s important to remember, however, that relying solely on chicken and broccoli for a long period of time isn’t a good idea.
For the best results, begin with a limited selection of foods and work your way up to a wider variety over time.
The Chicken and Broccoli Diet Plan
“How long should I stay on the chicken and broccoli diet?” is a common question. or “What foods should I eat, and at what times?” There is no better place to be than here. We’ve come up with a general plan for how to implement this diet on a daily basis.
As far as I can tell, it’s a fairly straightforward process. There is no limit to the number of ways you can incorporate chicken and broccoli into your diet. Spices, condiments, tea, coffee, and water are all acceptable beverages.
Sample Chicken and Broccoli Diet Recipes
How can one break the monotony of eating the same thing every day? To get the most out of your chicken and broccoli, experiment with a variety of cooking methods.
Chicken can be boiled, baked, pan-seared, shredded in a soup, and so on. There are many ways to cook chicken. It’s better to steam or stir-fry broccoli in order to preserve its nutritional value.
To keep you going on this diet, we’ve compiled a list of recipes that are both delicious and easy to prepare:
Garlic Butter Chicken Breast and Broccoli
- 1 pound of chicken breasts
- 1/2 teaspoon black pepper
- 1 teaspoon salt garlic powder (or oregano)
- ½ teaspoon crushed pepper
- 1/4 tbs butter
- 3-4 cloves garlic minced
- 1 tablespoon olive oil
- 3-4 cups broccoli florets or broccolini
- ¼ cup chicken stock
- Chicken breasts can be cut in half for this recipe. On both sides of the chicken breasts sprinkle the seasonings of chili powder and garlic powder.
- Using a medium-sized skillet or cast iron pan, heat 1 tablespoon of olive oil over medium-high heat. The chicken breasts should be accompanied by 2 tablespoons of butter. Chicken breasts should be browned and cooked through in 4-5 minutes on each side.
- In a separate pan, melt the remaining 2 tablespoons of butter over medium heat. Add the garlic, Italian seasoning, crushed pepper flakes, and sauté for a minute. Add the broccoli, water, and lemon juice to the pan and cook for 1 minute or until the garlic is fragrant. A few minutes of cooking should do the trick.
- Garnish with parsley, cilantro, or lemon if desired, and re-heat the chicken in the pan. Serve at once.
Spicy Chicken and Broccoli Stir Fry
Chicken breasts are seasoned and stir-fried with broccoli and other seasonings in a skillet until crispy and flavorful. This is a great way to spice up your diet.
- 1 lb skinless boneless chicken breasts
- 1 tsp paprika
- ½ tsp garlic powder
- 1 tsp salt
- ½ tsp onion powder
- ½ tsp oregano
- ½ tsp ground red pepper
- ½ tsp ground black pepper
- Cut the chicken breasts into 1-inch pieces.
- Put the chicken in a bowl and sprinkle with all the spices.
- Toss the chicken and the spices until the chicken is evenly coated with the spices.
- Set the bowl with chicken aside on the counter.
- Toss the chicken with the broccoli and the remaining 12 tbsp oil in a frying pan over medium-high heat.
- Chicken should be cooked through after 5 minutes of stirring. Check to see that it isn’t pink in the middle.
Chicken and Broccoli Soup
- 4 crushed garlic cloves
- 1 bay leaf
- 5 cups broccoli and finely chopped, without stems
- 6 cups chicken stock/broth
- 2 tbsp cornflour mixed with 2 tbsp water
- 2 cups shredded chicken
- salt and pepper to taste
- 2 teaspoons Worcestershire sauce
- Olive oil should be heated to medium-high heat in a stockpot. Add the broccoli and cook for a few minutes until it’s soft.
- All spices and cooked chicken should be added to the mix. Bring to a gentle boil, then lower the heat to a simmer for three minutes. Add the broccoli and cook, stirring occasionally, for 10 minutes or until the florets are soft. Serve immediately after seasoning with salt and pepper to taste.
The Benefits of The Chicken and Broccoli Diet
It’s critical to think about whether or not this diet will be effective for you. Let’s take a closer look at the pros and cons of a chicken and broccoli-based diet:
- Chicken, one of the diet’s two main protein sources, is also low in carbohydrates. Eating a lot of protein may help you lose weight, according to studies.
- Consumption of broccoli provides the body with a number of vital nutrients, including vitamins and minerals.
- Protein-rich foods, such as this chicken, help you feel fuller for longer, reducing your propensity to snack or overeat.
- This low-carbohydrate diet may help you shed any excess water weight or bloating you’ve been experiencing.
- You can’t eat anything that isn’t nutritious on the diet; you can’t have desserts or junk food.
- One of the diet’s most serious flaws is its monotony. Even though there are numerous ways to prepare chicken and broccoli, eating the same thing every day can get old. This is not a long-term project.
- To maintain a healthy digestive system and blood sugar levels, a daily intake of broccoli and chicken does not meet the recommended amount of fiber.
- Several studies have shown that antibiotics and synthetic hormones are routinely administered to chickens raised for commercial purposes. Antibiotic resistance can develop as a result of consuming excessive amounts of chicken in these situations.
- Restricting one’s food intake to just two or three items increases the risk of psychological deprivation and binge eating.
Broccoli and chicken are the primary protein sources on the 10- to 14-day chicken and broccoli diet. A high-protein food like chicken can help you feel full longer and help you lose weight. Broccoli is an excellent source of vitamins and minerals, as well as a moderate amount of carbohydrates.
Weight loss can occur if you stick to the plan for a short time, but you may not get enough nutrients for a healthy diet. The boredom of a diet consisting solely of broccoli and chicken can also lead to binge eating.
Consider increasing the variety of foods you consume over the long term if you are interested in losing weight in the healthiest and most balanced manner possible while still following a low-calorie diet.
Before embarking on any new diet, it is always a good idea to consult a qualified nutritionist and discuss your specific weight and fitness goals.
Joanna is a busy executive assistant and mother of two. She loves to read but finds that she doesn’t have enough time to do so as often as she would like. Joanna is a novice writer and is working on improving her skills. She also enjoys learning about healthy living and tries to incorporate new information into her own life whenever possible.