It’s high time that you stop complaining of your ever-increasing weight and try something new; probably the chicken and broccoli diet to reinforce your weight loss programs.
Notably, consuming broccoli and the chicken also supports weight gain diets but doesn’t guarantee the respective patients that they’ll necessarily add more weight.
Broccoli is simply a leafy vegetable (often dark green) filled with tons of vital minerals and vitamins. Chicken, as you all know, is one of the greatest sources of proteins.
Unfortunately, the Broccoli and chicken diet lack a variety of nutrients. Despite this, it doesn’t pose any health risk to the weight patients consuming it properly, that is, for those who stick to its limited number of consumption days.
It lacks carbohydrates hence prepare to combat lethargy and frequent feelings of exhaustion if you plan to indulge in its long-term consumption. To survive, you’ll have to eat little quantities of carbs like noodles or rice with the diet.
Well, many have found broccoli to be unpalatable and unpleasant (Backed up by population research), but it’s undeniable that a minority of us find it tasty and very enticing.
But does this mean that it’s only suited for the few of us?
Calories in Weight Control
Our weight is dependent on the number of calories that we ingest and burn. Consuming the exact number of calories that we burn makes us maintain our weights. Consequently, ingesting more than we burn results in weight gains and consuming less than we burn also leads to weight loss.
The chicken and broccoli diet rely on this concept, only if included in your prime weight gain or weight loss diets.
Recommended Calorie intake (Weight Control)
Cut 500 to 1000 calories from your weight loss diet every day if you’re after fast results. This is equivalent to losing a pound to two every week. On the other hand, gaining weight requires you to add 250 to 500 calories to your intake; equivalent to increasing 0.5 to 1 pounds daily.
The exact number of calories that you might gain or lose is also dependent on many factors. These include your height, weight, and daily activities.
For instance, a 35 years old man (active one hour daily) 10 inch and 5-foot-long weighing 175 pounds requires approximately 3100 calories for his weight maintenance. If he craves to lose weight, he should consume between 2100 to 2600 calories per day. If he intends to gain, then he should consume between 3350 to 3600 calories.
Consuming the Chicken and Broccoli Diet for Weight Loss
Losing weight with the broccoli and chicken diet requires you to regulate the calorie content of your chicken by keeping it as low as possible. You can do this by overseeing its portions (Often use little amounts) and applying the best cooking techniques that don’t use any oil.
Usually, three ounces of chicken and a cup of broccoli contains 142 and 31 calories respectively. If you don’t add any oil when preparing the broccoli, then there’ll no calories added calories to your diet meaning that you’ll devour a roasted chicken plus steamed broccoli worth 173 calories only.
How it Works
Chicken contains lean protein which satisfies easily and prevents hunger after all meals. Broccoli, on the other hand, is rich in fiber content and will sustain you once you’ve had enough. Skip most of the sauces; they tend to add more calories so aim at seasoning your broccoli with lemon pepper or pink Himalayan.
You can as well spice up your chicken with fresh herbs or red pepper.
Broccoli and Chicken Diet for Weight Gain
Unlike consuming little amounts during weight loss, the broccoli and chicken diet for weight gain entails consuming larger portions to add more calories. It uses calorie rich cooking techniques to enable you to hit the set calorie targets.
You should eat up to two chickens containing 282 calories or stir fry it in olive oil to scale its calorie content to 382. Instead of consuming a skinless chicken, devour all the meat in the chicken’s legs to hit up to 475 calories.
Broccoli has a low-calorie content. Spice it up with cheese sauce (two tablespoons) to get 59 calories. Coating it with cheese sauce and broccoli adds more calories to give your side dish up to give it up to 214 calories.
How Long should you take the Broccoli and Chicken Diet?
As previously mentioned, relying solely on the chicken and broccoli diet for a long time is accompanied by several adverse effects. There is a set pattern to be used when consuming the diet so that you can evade the side effects.
10 to 14 days is often enough, but you can exceed it a little bit longer as long as there is a six months gap between its two consumption phases.
If by any chance you start to feel suspicious that the diet is deteriorating your health, then discontinue its use and consult your nutritionist immediately.
Ingredients for Broccoli and Chicken Diet (For the Weight Gainers)
- 5 to 6 cups of sliced and trimmed broccoli
- Two Cubed chicken. Should weigh 1 pound each.
- 1 tablespoon of soy sauce
- A tablespoon of dry sherry
- 1/3 a cup of fresh water
- 3 sliced Scallions. Use the white area
- 2 minced Garlic cloves
- 1 ½ tablespoon of salt
- 2 tablespoons of cornstarch
- 1 to 2 teaspoons of red chilli (optional)
- 1 tablespoon of hoisin sauce
- 2 tablespoons of sugar
- Olive oil
How to Prepare the Chicken and Broccoli Diet – diet plan
Place the chicken in a medium sized bowl then add the white scallions. Add half of your ginger and garlic (for the big fans). Spice the chicken with dry sherry, olive oil, cornstarch, soy sauce, salt and sugar and leave it for 15 minutes then add 1/3 cup of fresh water.
Heat the pan then place a tablespoon of olive oil and add the broccoli. Stir fry it for about 30 seconds. Add the remaining piece of the ginger and garlic. Stir fry again for two minutes. Stop when the broccoli turns bright green. Transfer it to a plate.
Place the chicken breast and the red chilli (optional) to the remaining olive oil. Stir fry it for about 3 mins (approximately 3 three times) till it changes to brown. Add one tablespoon of hoisin sauce then place the broccoli into the frying pan for the next one to two minutes.
Taste to check the content of the added sugar, salt, and the chilli. Your meal is ready! It can serve up to to 4 dishes. Now you can eat chicken and broccoli.
Don’t only rely on this diet only. The way you work out matters too. If you want to lose weight faster then supplement your weight loss diet, inclusive of the chicken and broccoli diet, with intense workout plans like aerobics.
In case you intend to gain then you’ll have to engage in more strength training workouts. Also, seek frequent advice from your fitness trainer and nutritionist every time that you in dire need of help. Be patient!
Other Diets we have reviewed: