She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health.
One of the most common questions people have when they are trying to lose weight is “How do I go about doing so?”. You can try many different diets to see which one works best for you. However, not all diets work well, and some may even have adverse effects on your health. The chicken and broccoli diet is one such diet that has been circulating the internet as a way to help people lose weight without having any adverse effects on their health. This article will discuss what this diet entails, its pros and cons and if it’s worth giving it a try or not.
To lose weight, one must be committed to following a diet plan that not only decreases caloric intake but also consists of nutritional foods (6). In the chicken and broccoli diet, you will be consuming approximately 1100 calories per day. Not only are these calories low in number, but they consist mostly of lean proteins and vegetables, with very few carbohydrates.
An alternative to this is the chicken, brown rice, and broccoli diet. You will be consuming approximately 1200 calories, consisting mostly of lean proteins and vegetables and fewer carbohydrates than the chicken and broccoli diet.
The chicken and broccoli diet typically consists of a shorter 10-14 days plan. On the first day of the plan, you would eat broccoli and unsweetened black tea for breakfast, a grilled chicken breast with steamed vegetables like broccoli or spinach for lunch, and another grilled chicken breast along with more steamed vegetables for dinner. This cycle continues throughout the entire diet plan. Both chicken and broccoli offer essential nutrition.
Read More: Spinach Vs. Broccoli: The Ultimate Veggie Showdown
On this diet, your caloric intake is very low, which leads to weight loss in almost anyone who follows this type of meal pattern. However, many people will notice that they lose weight due to a lack of calories rather than losing fat mass. Therefore, when they return to their normal eating habits, most likely, they will regain the weight that was lost.
There are several pros of this diet:
The chicken and broccoli diet is a great way to control your caloric intake. Consuming 1100 calories a day will allow you to lose 1-2 pounds per week, which is considered safe weight loss for most people (11).
This type of diet plan consists mostly of lean proteins, which are high in the essential amino acids needed by our bodies (7).
Grilled chicken, steamed vegetables, and unsweetened black teas all provide your body with different types of vitamins and minerals that it needs to function properly while also helping you to lose weight and stay healthy.
One thing many diets lack is simplicity. This type of meal pattern is easy to follow and is simple to prepare.
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There are also several cons of this diet:
By only eating 1100 calories a day, you may be depriving your body of essential nutrients that it needs to function properly. This leaves you at risk for nutrient deficiencies.
Eating the same foods over and over again can become tedious after a while. This will eventually lead you to crave different types of food, which could make it more difficult for you to stick with this type of meal pattern.
Most people who lose weight on this diet plan experience temporary weight loss. When they revert to their normal eating habits, they will likely gain most, if not all, of the weight that was lost back (9).
If you are constantly consuming low amounts of calories throughout the day, then chances are your energy levels will be very low as well. You won’t have enough energy to exercise or do much else besides go about daily life, and, eventually, this will make you feel exhausted.
When people constantly deny themselves from eating what they want, it can lead them to develop disordered eating patterns, such as binging or anorexia nervosa (4). For any type of meal pattern to be safe and healthy, it must be done in moderation and only for a short period.
Read More: A 5-Day Broccoli Diet Plan Can Help You Lose Weight In A Healthy Way
There are healthy alternatives to the original chicken, rice, and broccoli diet, so you can continue to enjoy these three ingredients without getting bored or hungry enough to cheat on your diet.
Here are some healthy alternatives to the chicken, rice, and broccoli diet:
By reducing your calorie intake a little, you will speed up your metabolism, which will allow you to burn more calories at a faster rate. Therefore, it would be ideal to reduce your daily caloric intake by 250–500 calories for better results (8). This means that instead of having 4-5 meals per day, have 5-6 smaller meals or snacks throughout the day.
A balanced meal with protein, carbohydrates, and fat is what your body needs to function properly. Carbohydrates provide glucose (energy) needed by our bodies, while proteins help with repairing muscles.
Varying your meals every day will make it easier to stick to your diet. It also encourages the consumption of different kinds of foods which are more helpful in losing weight than just eating chicken, rice, and broccoli for seven consecutive days. This doesn’t mean that you should only eat salads or drink juice for a week. You can vary your daily meals with simple easy recipes but still include the three main sources of food (as long as they’re healthy).
By allowing yourself a cheat meal every week or so, you won’t feel deprived of this diet plan and may even enjoy it more than if you had this plan daily. Although it may seem difficult, you must remind yourself that “a cheat meal is just that – a treat in moderation”. You can have your favorite food or even junk food but in small portions.
Lifting weights is a great way to speed up your metabolism and lose weight (5). Also by lifting weights that are challenging for you can tone and define your muscles, which in turn decreases that watery fat and increases muscle mass that all adds up to weight loss.
Cardio helps burn calories while also improving cardiovascular health. It should be done at least three times per week since it greatly contributes to burning more calories than strength training alone (1). You can choose from activities such as running or walking depending on your current abilities. However, we highly recommend running because this exercise builds endurance faster than any other form of cardio.
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Keep in mind that you don’t have to follow the original chicken, rice, and broccoli diet. You can change it up a little bit and include other types of foods!
Here are some healthy recipes using these three ingredients:
If you want to go ahead with a pasta dish, then this one has about 476 calories per serving.
If you want to remove the carbs from your dinner, then this soup is for you. It’s a quick and simple recipe that will let you have a delicious meal without having to spend too much time in the kitchen. The amount of calories in one serving of this recipe is also suitable for a healthy breakfast or lunch.
This recipe is courtesy of iheartthenewme.com.
If you want to cook your chicken and broccoli, then this stir fry is for you. It’s quick, simple, and will let you have a delicious meal in just 30 minutes!
This recipe is courtesy of iheartthenewme.com.
The chicken and broccoli diet may be effective for some people as a short-term weight loss solution, but it is not something to use as a long-term strategy that focuses on improving your overall health. The best way to lose weight safely is by following a balanced meal plan with proper portion control that consists of healthy foods from all food groups. This will help you maintain your new weight long-term without having to worry about any negative side effects on your health.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!