There is nothing wrong with being fit provided the steps followed to get there are carried out correctly. For some people, fitness is all about how you look on the outside and how much you weigh on the weighing scale. They’d do anything to shed those extra pounds on them as fast as possible.
One of the easiest ways to lose weight quickly is to follow a diet. Today, that’s not even a problem because there is a wide range of diets available. However, some of these diets may be considered fad diets because they may not choose healthy ways to lose weight.
Among these many diets, one that’s gaining popularity is the chicken and vegetable diet. Let’s find out if the chicken-veggie diet is a healthy weight loss plan or just another fad diet.
What Is A Chicken-Vegetable Diet?
As the name suggests, this diet only involves chicken and vegetables for your breakfast, lunch, and dinner. Chicken and vegetables are going to be your source for energy for the entire day. For breakfast, you can have baked chicken breast and a handful of boiled vegetables.
When you use chicken for your weight-loss diet plan, chicken breast is the recommended choice because it has no fat and is suitable for you since you have it almost three times a day. Similarly, when it comes to vegetables, non-starchy vegetables including asparagus, beans, cabbage, broccoli, celery, etc can be eaten in plenty. However, it’s important to limit the starchy vegetables like corn, potatoes, sweet potatoes, and peas because they have a high caloric value.
So, this diet requires you to eat the same ingredients over and over again. The bright side of the diet is that both these food sources – chicken and vegetables – are low in calories. Therefore, sticking to just chicken and vegetables may help you lose your weight with immediate effects because of the limited calories.
What Are The Benefits Of The Chicken-Vegetable Diet?
A diet comprising chicken and vegetable is high in two important nutrients required by the body that will help you lose weight – proteins and fiber. In addition, these sources are low in calories and aids in weight loss.1
Your body requires proteins to repair the cells and make new ones. It is important for your muscles, bones, skin, and blood. 4 ounces of chicken offers about 20–30 grams of proteins, depending on how you prepare your meat. The recommended intake of protein is about 0.8 grams per kilogram of body weight.
About 4 ounces of skinless, boneless chicken breasts (raw) contain 114 calories, which is quite low. This may increase when you cook the chicken. For instance, roasted skinless, boneless chicken breasts contain 165 calories.2 4 ounces of chicken breasts (raw or cooked) have less than 3 grams of total fat. Therefore, it is lean meat and is best for helping you lose weight.
Vegetables, on the other hand, are rich in water and fiber. Fiber is required by the body for better digestion and for regular bowel movements. Fiber-rich foods can make you feel full faster, which is a wonderful benefit if you aim at losing weight. The best part about vegetables is that they can be eaten in plenty because they are fat-free, except the starchy ones which may have to be limited because of their caloric values. Most vegetables provide about 20–45 calories per 100 grams. Vegetables are also rich in other nutrients like iron, magnesium, vitamin A etc, which are essential for the normal functioning of the body.
However, although the chicken-vegetable diet offers health benefits and aids weight loss, there are a lot of nutrients that the diet lacks. This proves that going on a chicken-vegetable diet may have side effects, too.
Are The Side Effects Of The Chicken-Vegetable Diet?
The fact that the diet is low in calories may be a disadvantage, too. The recommended calorie needs for an average man is about 2500 kcal every day whereas, for an average woman, it is 2000 kcal a day.3 Unfortunately, the chicken-vegetable diet offers less than 1000 calories which qualifies it as a very-low-calorie diet. This may cause you feel tired quickly because your body does not have the energy to carry out the daily activities.
Also, if you are on a very-low-calorie diet like this one for weight loss purposes, chances of gaining weight fast are quite high when you switch back to eating normally.
The diet also eliminates dairy and grains. Dairy is one of the main sources of calcium for the body. Similarly, grains are rich in fiber and
Another negative effect of the diet is that it may increase the risk of developing kidney stones, particularly for those who already have a kidney condition. For those with a kidney condition, most doctors ask to limit the intake of animal protein5
There is a reason why a balanced diet exists. Try to include all healthy foods in moderation and exercise regularly to control your weight. Stick to lean proteins, fresh fruits and vegetables, and whole grains for all the essential nutrients your body requires. If you cannot decide a meal plan on your own, consult a dietitian for expert advice.
|↑1||Te Morenga, Lisa A., Megan T. Levers, Sheila M. Williams, Rachel C. Brown, and Jim Mann. “Comparison of high protein and high fiber weight-loss diets in women with risk factors for the metabolic syndrome: a randomized trial.” Nutrition journal 10, no. 1 (2011): 40.|
|↑3||What should my daily intake of calories be? National Health Services (NHS) Choices.|
|↑4||Health Benefits of Grains. Dairy Council of California.|
|↑5||Eating, Diet, & Nutrition for Kidney Stones. National Institute of Diabetes and Digestive and Kidney Diseases.|