Is It Healthy to Eat Only Chicken?

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The hen weight-reduction plan is an easy method of consuming that entails consuming solely hen for each meal all by means of the day.

Proponents of the weight-reduction plan declare it may probably promote quick fat loss with a minimal cope with meal planning, in idea serving to people stick with the weight-reduction plan.

That talked about, most nicely being professionals warn in the direction of such diets, as they take away fundamental meals groups, leaving you vulnerable to nutrient deficiencies.

This textual content critiques the hen weight-reduction plan, along with its potential benefits and downsides, that may help you establish whether or not or not the weight-reduction plan is finest for you.

Food routine overview scorecard

  • General ranking: 1
  • Weight discount: 1
  • Wholesome consuming: 0.5
  • Sustainability: 1.5
  • Entire physique nicely being: 0
  • Vitamin top quality: 2
  • Proof-based: 1

BOTTOM LINE: Whereas some people declare the hen weight-reduction plan can promote quick weight discount, evaluation doesn’t assist this. Furthermore, it’s unhealthy, unsustainable, and extra more likely to lead to dietary deficiencies over the long term.

The hen weight-reduction plan turned widespread all through Matt Damon’s preparation for his place inside the film “Braveness Beneath Hearth” in 1996, all through which he ate solely hen breasts to lose about 60 kilos (27.2 kg).

Damon himself has talked about that this isn’t the healthiest method of consuming, and he was merely doing what he wanted to for the place.

Since then, others have adopted the hen weight-reduction plan as a means of dropping large portions of physique fat shortly with out having to adjust to the in depth pointers of typical diets.

This weight-reduction plan belongs to a category of weight-reduction plan often called mono weight-reduction plan. That is everytime you eat just one form of meals for your entire meals every day.

Followers of this mannequin stick with consuming solely hen, largely breast meat, to realize a calorie deficit. It is a state throughout which you eat fewer vitality than you burn, leading to weight discount.


The hen weight-reduction plan is a weight-reduction plan throughout which you eat solely hen for your entire meals to promote a calorie deficit and shed further kilos.

The hen weight-reduction plan is form of simple to adjust to because of it consists of only one meals merchandise. There are no portion-size restrictions.

That talked about, some people choose to adjust to a lot much less strict variations of the weight-reduction plan, which might embrace greens and some fruits.

They can preserve these variations of the weight-reduction plan for longer intervals, as they embrace important nutritional vitamins which could be missing from the chicken-only mannequin.


In its most rigid kind, the hen weight-reduction plan accommodates solely hen breast meat.

Nonetheless, some dieters embrace completely different cuts of hen, along with legs, thighs, and wings.

These cuts are bigger in fat than breast meat. Due to this truth, they provide further vitality.

Cooking methods

Folks on the hen weight-reduction plan use a lot of cooking methods for his or her meals:

  • Grilling: This is among the many further widespread cooking methods, as a result of it tends to require a lot much less added fat.
  • Baking or roasting: These completely different widespread methods are ample everytime you don’t have entry to a grill.
  • Broiling: That is very similar to grilling, nevertheless you usually do it in a daily oven or toaster oven.
  • Braising: Calmly panfry the hen after which put together dinner it coated, submerged in liquid, for an extended time at a lower temperature.
  • Fried: The hen is submerged in scorching cooking oil in each a pan or deep fryer. This creates a crisp outer coating nevertheless gives pretty a bit of little bit of fat.
  • Boiling: You submerge the meat in boiling water and put together dinner it until the interior temperature reaches 165ºF (74ºC). That is the leanest methodology, as a result of it doesn’t require added fats. Nonetheless, some may uncover the texture lacking.

If you occur to’re following the hen weight-reduction plan, it is attainable you will want to change your cooking methods occasionally to current the weight-reduction plan further choice.

You’ll be capable of season the hen however you’d like, which moreover helps add curiosity.

Food routine interval

There’s no specific guideline referring to how prolonged to adjust to the hen weight-reduction plan, though most people go on it for 1–2 weeks in an effort to shed further kilos shortly.


You’ll be capable of adjust to the hen weight-reduction plan by consuming hen, usually baked or grilled, in unrestricted portion sizes in your complete meals for 1–2 weeks.

It’s important to note that scientists have not researched the all-chicken weight-reduction plan and its outcomes on weight discount.

To shed further kilos, that you need to hold a continuing calorie deficit, meaning you eat fewer vitality than you burn (1).

Whilst you possibly can acquire this in fairly just a few strategies, some people take extreme measures, akin to an all-chicken weight-reduction plan.

Contemplating that hen is a low calorie meals and largely made up of protein, this weight-reduction plan can promote weight discount. Nonetheless, it comes with some excessive negative effects.

As nicely as, an accurate practice program is an important aspect of a weight discount routine.

Lastly, although the weight-reduction plan may promote weight discount, you’re extra more likely to regain the load as quickly as you come again to a well-balanced weight-reduction plan (2).


The hen weight-reduction plan promotes a calorie deficit by providing significantly fewer vitality than a standard weight-reduction plan. This leads to short-term weight discount. That talked about, it is attainable you will regain the load you misplaced whenever you resume your frequent weight-reduction plan.

One very important benefit of the all-chicken weight-reduction plan is its simplicity.

The weight-reduction plan doesn’t require you to eat set portions of protein, carbs, or fats, nor do it is a should to watch the meals you eat.

The weight-reduction plan doesn’t require its followers to measure their portion sizes each.

Research have confirmed that consuming protein could assist reduce your urge for food. This will allow you to eat a lot much less on the hen weight-reduction plan (3).

Thus, the weight-reduction plan may help some people jump-start their weight discount for a quick time interval, after which they should transition to a further balanced weight-reduction plan.

Nonetheless, this weight-reduction plan has many downsides and is not the easiest weight-reduction plan for weight discount.


Whereas some great benefits of consuming solely hen are restricted, the hen weight-reduction plan requires minimal planning, means which you can eat any portion dimension, and is form of simple to adjust to. The extreme protein content material materials may help reduce your urge for food.

The all-chicken weight-reduction plan could also be very restrictive and eliminates a lot of important meals groups. As such, it may come as no shock that it has fairly just a few doubtlessly vital downsides.

Nutrient deficiencies

One of many fundamental points when following a mono weight-reduction plan, such as a result of the hen weight-reduction plan, is the prospect you will develop a nutrient deficiency.

Having a well-varied weight-reduction plan is an important part of making sure you get your entire fundamental nutritional vitamins your physique requires to function.

Rooster is an efficient provide of vitamin B6 and phosphorous, along with a rich provide of protein, niacin, and selenium. Nonetheless, it lacks a lot of completely different necessary nutritional vitamins, akin to vitamin C and folate (4).

Many nutrient deficiencies can develop shortly. Due to this truth, subscribing to the hen weight-reduction plan for even a quick time interval locations you at a considerable hazard of rising one.

That talked about, in case you choose to adjust to the weight-reduction plan, take into consideration taking a every day multivitamin to help forestall fundamental nutrient deficiencies.

Unhealthy consuming habits

One different doubtlessly vital facet affect of following an all-chicken weight-reduction plan is the prospect that it contributes to the occasion of unhealthy consuming habits.

Eliminating complete meals groups might need lasting psychological outcomes for some folks.

For occasion, upon returning to consuming a standard weight-reduction plan, it is attainable you will actually really feel a means of guilt or nervousness when consuming meals apart from hen.

This is among the many indicators of disordered consuming, which refers to a bunch of irregular consuming behaviors that healthcare suppliers may or may not diagnose as an consuming dysfunction (5, 6).

Overly proscribing your calorie consumption, consuming a restricted fluctuate of meals, avoiding extreme calorie meals, and having lowered meals flexibility are thought-about disordered consuming behaviors and can improve your hazard of rising an consuming dysfunction (7).

To sustain a healthful relationship with meals, it’s best to avoid extraordinarily restrictive diets similar to the hen weight-reduction plan altogether. As a substitute, choose a well-balanced dietary pattern that fuels your physique in a healthful method.

Unsustainable and restrictive

For many people, the hen weight-reduction plan is also unsustainable and boring. You’re restricted to consuming solely hen whereas following the weight-reduction plan, which might develop to be monotonous.

Whereas there are seemingly infinite strategies to season hen, after a lot of days of sticking to 1 single meals merchandise, even primarily essentially the most devoted people may develop weight-reduction plan fatigue.

Plus, this weight-reduction plan is awfully restrictive and cuts out meals that your physique should function optimally, along with extreme fiber greens and fruits, completely different sources of protein, healthful fats, and additional.

Though this weight-reduction plan isn’t meant to be adopted future, many people can have a troublesome time adhering to it for even a few days.

Fried meals consumption

Whereas most followers of the all-chicken weight-reduction plan choose to bake or grill their meat, others may wish to fry it.

Together with fried meals typically as a part of an whole nutritious weight-reduction plan is unlikely to have damaging nicely being outcomes.

That talked about, analysis have found that consuming extreme portions of fried meals is expounded to an elevated hazard of certain illnesses, akin to coronary coronary heart sickness and most cancers (8, 9).

Due to this truth, in case you choose to adjust to an all-chicken weight-reduction plan, which is not advisable, it’s best to avoid frying your meat. Attempt deciding on one different cooking methodology in its place, akin to broiling or baking.


The hen weight-reduction plan comes with a lot of doubtlessly vital downsides, along with the hazard of rising nutrient deficiencies and unhealthy consuming habits, its whole unsustainability, and an increase in fried meals consumption.

The all-chicken weight-reduction plan is an consuming pattern throughout which you eat solely hen in your complete meals.

Whereas the weight-reduction plan can help weight discount, it comes with some doubtlessly vital downsides, along with nutrient deficiencies, unhealthy consuming habits, and whole unsustainability.

Weighing the benefits in the direction of crucial downsides reveals that the hen weight-reduction plan is simply not a wonderful technique to weight-reduction plan.

If you occur to’re looking for to acquire weight discount, you’ll get primarily essentially the most healthful, long-term outcomes by following a well-balanced weight-reduction plan with an affordable, fixed calorie deficit.

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