The Chicken and Broccoli Diet For Weight Loss
The Chicken and Broccoli Diet might be the answer to jump start your weight loss. If you’ve been trying to lose weight and improve your fitness, you’ve probably come across a variety of diets. There are so many diet plans available – from Keto, to the Mediterranean Diet, and more. What is it exactly and does it really work?
What Is The Chicken And Broccoli Diet?
Let’s start with the fundamentals. The Chicken and Broccoli Diet is, as the name implies, a diet in which chicken and broccoli are the primary sources of nutrition. This is a short-term diet that should be observed for no more than 10 – 14 days. This diet is said to help you lose weight while also helping you add muscle with minimal exercise.
Chicken, as a high-protein food, is said to aid muscle growth while being low in carbohydrates and fat. Broccoli, on the other hand, is low in calories and high in minerals and vitamins that are important for good health. They tend to cover the majority of the important food groups for a balanced, working body when taken together. Let’s look at the nutrients in more detail.
Chicken and Broccoli Diet Macros
When people eat a chicken and broccoli diet, the chicken supplies fat and nutrition, whereas the broccoli provides carbohydrates. Chicken, on the other hand, is a relatively lean product. Unless you want a fatty cut of chicken, such as chicken wings or thighs, chicken is primarily a protein source.
This is probably a good thing if you’re trying to lose weight. According to a study published in the American Journal of Clinical Nutrition in April 2015, raising your protein intake by up to twice the recommended amount will aid weight loss. If you’re trying to gain weight, however, a diet consisting solely of chicken and broccoli may not be the best option.
Chicken and Broccoli Diet Nutrients
Most Americans don’t get enough fiber, according to a study published in the Journal of the American Association of Nurse Practitioners in April 2017. Alternative diets, such as the chicken and broccoli diet, allow for even less consumption — just 10 grams a day.
To keep your digestive system balanced and your blood sugar levels in check, you need to eat enough dietary fiber. Fiber also aids in the absorption of any dietary fat you consume. Since chicken lacks fiber and other carbohydrates, the broccoli must provide all of your dietary fiber.
Women should eat at least 16.8 grams of fiber a day, while men should consume at least 21 grams, according to Harvard Health Publishing and the American Diabetes Association’s dietary guidelines.
Since each cup of broccoli contains 2.4 grams of fiber, women will need to eat at least 7 cups (637 grams) of broccoli each day, which is the equivalent of 217 calories. To eat nearly 9 cups (796 grams) of broccoli, or 271.5 calories, men will need to consume nearly 9 cups (796 grams) of broccoli.
If you find you can’t eat that much broccoli, consider using a supplement like one of these:
Chicken and other chicken-based items, such as chicken broth, could theoretically provide the remaining calories in your diet. However, this will be the equivalent of about 450 grams of chicken thighs for women and 550 grams of chicken thighs for men, or 820 grams of chicken breasts for women and 1 kilogram of chicken breasts for men, to achieve the minimum required caloric intakes per day.
You should be cautious about eating a lot of meat because protein will make you gain weight. The average person can eat 0.8 grams of protein per kilogram of body weight. According to a March 2016 study published in the journal Food and Function, this number can go up to 3.5 grams per kilogram of body weight.
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 gms 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)
Clearly, this diet primarily contains protein, vitamins, and minerals. You can, however, eat very little fiber and very few carbohydrates. To counteract this, the diet allows you to supplement your meal with a small portion of carbohydrate-rich food. A small portion of brown rice or noodles could be used for this.
Can You Lose Weight With The Chicken and Broccoli Diet?
A diet consisting primarily of chicken and broccoli can provide you with a lot of protein, a small amount of carbohydrates, vitamins and minerals, and very little fat.
Chicken is a lean meat, while broccoli is high in vitamins and minerals and has a low calorie count. Protein-rich diets have been shown to aid weight loss in studies.
It is possible to lose weight on this diet if the nutritional value of the two food products is considered.
Bear in mind, however, that eating only chicken and broccoli for long periods of time is not recommended, as it depletes your daily intake of other vital nutrients and fiber.
If you want to try this diet, do so for a limited time and then gradually add a larger range of foods to ensure healthy eating.
The Chicken and Broccoli Diet Plan
If you’re thinking, “How long should I be on the chicken and broccoli diet?” or “What meals should I be consuming, and when?” you’ve come to the right place. We’ve put together a rough outline of how this diet should be followed on a daily basis.
It’s fairly simple. You can eat any combination of chicken and broccoli for every meal. You can add spices, condiments (in moderation), drink tea, coffee and water.
Sample Chicken and Broccoli Diet Recipes
Eating the same thing every day can become monotonous, so how does one break the cycle? The key is to cook chicken and broccoli in as many different ways as possible.
Chicken can be cooked in a number of ways, including boiled, baked, pan-seared, shredded in a soup, and so on. When it comes to broccoli, steaming or stir-frying is a better way to keep the nutrients in tact.
Here are some tasty and easy-to-make recipes to keep you satisfied while on this diet:
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
- Cut chicken breasts in half. Season both sides of chicken breasts with salt, garlic powder, black pepper, and chili powder.
- Heat 1 tablespoon olive oil in a large skillet or cast iron pan over medium-high heat. Add 2 tablespoons butter along with the chicken breasts. Cook chicken breasts 4-5 minutes per side or until browned and cooked through.
- Remove chicken breasts from the pan and add the remaining 2 tablespoons butter, garlic, Italian seasoning, and crushed pepper flakes. Stir for 1 minute or until garlic is fragrant and add the broccoli, water, and lemon juice to the pan. Cook broccoli 2-3 minutes or just until cooked.
- Return chicken to the pan and garnish with parsley, cilantro, or lemon if desired. Serve immediately.
Spicy Chicken and Broccoli Stir Fry
Boneless skinless chicken breast pieces are stir-fried in a pan with with broccoli and seasonings to give it that kick you’re looking for! This will certainly add variety to your meals.
- 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 in a 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.
- Add the chicken pieces and the remaining ½ tbsp of oil to the frying pan, and mix until the chicken is combined with the broccoli.
- Cook, stirring periodically, for 5 minutes, or until the chicken is cooked through. Make sure it’s not pink in the center.
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 – My personal favorite is the classic French’s:
- lemon juice to taste
- In a stockpot, heat the olive oil over medium-high heat. Stir in the broccoli and cook until it’s soft.
- Stir in chicken stock, Worcestershire sauce, all spices and cooked chicken. Bring to a gentle boil and then reduce heat and simmer for 3 minutes. Stir in the broccoli and simmer for 10 minutes or until broccoli is tender. Season with salt and pepper to taste and serve hot.
The Benefits of The Chicken and Broccoli Diet
It’s important to consider whether this diet will work for you. Let’s look at the advantages and disadvantages of the chicken and broccoli diet:
- One of the two key food sources in the diet, chicken, is high in protein and low in carbohydrates. According to research, eating a lot of protein will help you lose weight.
- Broccoli provides the body with some essential vitamins and minerals when ingested.
- Protein-rich foods, including chicken in this case, keep you fuller for longer, making you less likely to snack between meals or binge.
- It may help you lose any water weight or bloating you’ve been feeling because it’s a low-carbohydrate diet.
- The diet doesn’t allow junk food or desserts, eliminating all empty calories that do not provide nutrition.
- The diet’s monotony is one of its most serious flaws. Despite the variety of ways to prepare the dishes, eating only chicken and broccoli every day can become tedious. This is not meant for long term.
- Broccoli and chicken are both low in fiber, and the diet does not provide the daily value needed to maintain a healthy digestive system and blood sugar levels.
- It has been documented that commercially raised chicken is injected with high levels of antibiotics and synthetic hormones. In such cases, consuming a large amount of chicken can lead to antibiotic resistance.
- There is a high risk of psychological deprivation and binge eating on a restricted diet that requires only two or three food sources.
What Were My Results On the Chicken and Broccoli Diet?
Here’s my thing, I love chicken and I love broccoli! This is the perfect diet for me. I can do it. I can do anything! I mean, I’ve done the keto egg fast where you only eggs so why couldn’t I do this? Easy!
Here are my results:
I immediately lost 3 pounds. Well, the first 2 days. The next 2 days I lost another pound. By the end of the 10th day I lost 7 pounds in 10 days.
I’m happy to say that I finished the entire 10 days and it really wasn’t that hard for me. As I shared above, there were 3 staple recipes but I also tried different variations. I have an air fryer (that I love), and cooked the broccoli in there. I added different spices, etc. and tried to make it a little different each day.over a 7 day period.
While I know this isn’t a sustainable diet, it’s an awesome way to kick start your diet or get over a weight loss stall.
So the answer to your question, “Can I eat chicken every day and lose weight?”, is yes!!
Find some other tips and tricks for weight loss here!
The chicken and broccoli diet is a 10- to 14-day plan in which the two primary sources of protein are broccoli and chicken. Chicken, as a high-protein food, can help you stay fuller for longer and aid in weight loss. Broccoli is a low-calorie vegetable with a strong vitamin and mineral content and a moderate carbohydrate contnet.
Although following this diet for a short period of time will result in weight loss, it may not provide you with enough nutrients for a healthy diet. Additionally, the monotony of eating only broccoli and chicken for long periods of time can lead to binge eating.
Incorporate a larger range of fruits, grains, and meats in the long run if you pursue this diet in the short term for a more healthy and balanced weight loss journey.
It is always a good idea to consult a qualified nutritionist and discuss your personal weight and fitness goals before embarking on any new diet.
SET GOALS AND CRUSH THEM
The I Heart The New Me Diet and Fitness Planner has everything you need to set yourself up for success. This diet and fitness planner includes:
- 2 Weekly Fitness Planners
- 1 Weekly Meal Planner
- 1 Weekly Food Tracker
- 1 Monthly Workout Planner
- 1 Before & After Page
- 1 Exercise log Page
- 1 Recipe Page
- 1 Healthy Habit Tracker
- 1 30 Day Challenge Page