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The Chicken and Turkey Diet

by Georgia Ede
Published: Last Updated on

Chicken and Turkey diet to lose weight and increase muscle tone

The chicken and turkey diet is a diet that is based on the consumption of white meat or poultry and has a high protein value.

This diet is very suitable for people who want to lose weight in a healthy way and for those who also want to increase their muscle tone. This together with the Egg White diet, which is also a protein diet, are the most effective .

This diet is based on increasing protein consumption , consuming chicken and turkey meat; always consuming the lean parts never the fatty parts like the skin, etc.

Chicken, for its part, has great advantages. In the first place, chicken is a meat with a mild flavor , tender to the bite  on the other hand it is an economical meat.

Chicken meat has 20% protein , like beef, although this is the lowest in fat around 9%, and contains hardly any carbohydrates .

On the other hand, turkey has practically the same properties as chicken, although the meat is tastier; it has practically the same proteins and fats but it has less cholesterol .

Both meats combine well with a large number of dressings, as they are mild in flavor. It is an ideal food for the general population as it is soft to the bite, since the muscle fibers are short; therefore both meats are easy to digest and swallow.

Recommendations before starting the diet

  • It must be borne in mind that this is a short-term diet, very effective when starting to fight overweight, but later it is recommended to follow a healthy and varied diet.
  • It is recommended to drink at least two liters of water daily.
  • For the piece of fruit or natural juice, it is advisable to choose between the following: Pineapple, apple, pear, kiwi, plums, tangerines, orange, grapefruit, watermelon and a combination of forest fruits (blackberries, blueberries, currants, raspberries).
  • In the breakfasts we will have to alternate the options consuming mostly the first option, at least 4 days a week.

Example menu of 5 days

 

DAY 1
Breakfast
Option 1: An infusion with toast of turkey ham or chicken. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A chicken fillet, accompanied with a salad of natural yogurt with cucumber, celery garnished with lemon and pepper.
Mid afternoon
Infusion or natural juice with two biscuits with sliced ​​chicken breast.
price
turkey al papillote with vegetables and a yogurt.

 

DAY 2
Breakfast
Option 1: An infusion with toast of turkey ham or chicken. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A plate of chicken soup with egg, chicken and turkey and some noodles. A yogurt.
Mid afternoon
Infusion or natural juice with two biscuits with sliced ​​chicken breast.
price
Sautéed mushrooms with grilled turkey fillet and a piece of fruit.

 

DAY 3
Breakfast
Option 1: An infusion with toast of turkey ham or chicken. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
Chicken with steamed vegetables and a skimmed yogurt with strawberries.
Mid afternoon
Infusion or natural juice with two biscuits with sliced ​​chicken breast.
price
A French omelette with three slices of turkey and three slices of pineapple with a yogurt.

 

DAY 4
Breakfast
Option 1: An infusion with toast of turkey ham or chicken. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A turkey fillet accompanied by a salad of cucumber, celery, and yogurt with lemon and pepper.
Mid afternoon
Infusion or natural juice with two biscuits with sliced ​​chicken breast.
price
Turkey stew with vegetables and a piece of fruit.

 

DAY 5
Breakfast
Option 1: An infusion with toast of turkey ham or chicken. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A complete salad with chunks of chicken with yogurt sauce and a piece of fruit.
Mid afternoon
Infusion or natural juice with two biscuits with sliced ​​chicken breast.
price
A plate of chicken broth with pieces of chicken, turkey and egg and a piece of fruit.

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