Chicken provides a rich source of protein and vitamins, but relying solely on chicken for every meal can have numerous negative effects on the body.
A chicken-only diet consists entirely of chicken for all meals. This is a more restrictive diet compared to a regular meat-based diet, as it allows only animal products such as meat, eggs, and certain dairy items.
Many sources claim that movie star Matt Damon consumed only chicken breast to lose 60 pounds (approximately 27.2 kg) for his role in the film Courage Under Fire (1996). Thus, this diet may have originated partly from this practice.
Additionally, a video titled We Ate Nothing But CHICKEN and BROCCOLI for a Week, Here’s What Happened on the BUFF Dudes channel (a food and fitness channel) also discusses the chicken-only diet.
Typically, a chicken-only diet consists solely of chicken. (Photo: Thelist).
Weight Loss Effects of a Chicken-Only Diet
A chicken-only diet can help with weight loss. In fact, according to the U.S. Department of Agriculture (USDA), a 100g serving of chicken breast contains about 160 calories (along with 32g of protein and only 3g of fat).
If weight loss is achieved through a calorie deficit, it is easier to consume fewer calories when eating only chicken. Approximately 100g of chicken breast, containing 32g of protein, will keep you feeling full. Furthermore, when consuming only one type of food, it is generally difficult to eat large quantities. Reducing the amount of food consumed throughout the day also leads to a decrease in caloric intake.
However, just because a diet aids weight loss does not mean it is healthy.
“I believe that adopting a chicken-only diet poses many health risks in both the short and long term. This diet leads to nutritional deficiencies,” said Dr. Melina Jampolis, a physician and nutrition expert based in California, USA.
Dr. Jampolis added that the greatest advantage of a diet consisting of only one food is its simplicity and ease of implementation. However, this is not a valid reason for everyone to choose a chicken-only diet for weight loss.
A chicken-only diet has both advantages and disadvantages. (Photo: Rgv).
Advantages of a Chicken-Only Diet
Livestrong outlines three benefits of this diet. First, chicken is a rich source of protein.
Chicken itself can be part of a healthy diet as it is a source of lean protein. According to the American Heart Association (AHA), chicken is healthier than red meat because it contains less saturated fat. Diets high in saturated fat increase the risk of heart failure, cardiovascular disease, and stroke.
The AHA also states that consuming a lot of meat is not a good way to lose weight, especially if you have heart disease.
Moreover, chicken contributes to healthy weight management. A study published in the journal Food and Nutrition Research in June 2015 found that consuming poultry as part of a diet rich in vegetables helps reduce the risk of being overweight or obese. This diet also helps prevent cardiovascular diseases or type 2 diabetes.
Additionally, research indicates that white meat has a moderate effect in cancer prevention.
Similar studies have shown that meat, not just chicken, is an ideal source of vitamin B12. The vitamins in chicken are not depleted during cooking.
Chicken also provides a good amount of niacin (vitamin B3) and is a rich source of selenium. Lean meat also contains compounds that aid in nutrient absorption.
Typically, a chicken-only diet consists solely of chicken but can sometimes include non-starchy vegetables like broccoli. (Photo: Thelist).
Disadvantages of a Chicken-Only Diet
In addition to its advantages, a chicken-only diet also has disadvantages. Generally, it is difficult to maintain this diet over the long term. Therefore, it is not a sustainable weight loss method. Once you return to normal eating habits, you may regain the weight you lost during the diet.
“Eating only chicken can lead to deficiencies in several nutrients, including B vitamins (which are crucial for energy production), vitamin C for healthy immune function as well as for skin and gums, magnesium, and fiber,” Dr. Jampolis added regarding the limitations of this diet.
Furthermore, a chicken-only diet can lead to a lack of energy in the body. The expert noted that not eating anything other than chicken differs from a keto diet (which is high in fat and moderate in protein).
Dr. Jampolis explained that in a keto diet, the body adapts so that the brain can function on ketones – a class of organic compounds produced when the body burns fat for energy – after about 5-7 days.
A diet consisting solely of protein will not create that keto adaptation, leading to a lack of energy for normal bodily functions.
Moreover, a chicken-only diet can harm gut health. Other side effects include severe constipation due to a lack of fiber.
The gut microbiome can also become imbalanced. Dr. Jampolis stated that this condition can occur within just a few days. Consequently, you may quickly feel terrible, making it difficult to continue the diet.
Additionally, a chicken-only diet can lead to a range of other health issues.
Specifically, a diet lacking in calcium and vitamin K can negatively affect bone health over time. Dr. Jampolis further noted that without vitamin C, you risk developing scurvy – a disease caused by vitamin C deficiency.
Moreover, a diet devoid of antioxidants that combat disease-causing free radicals can increase the risk of cancer, heart disease, and type 2 diabetes.
Therefore, you should not attempt a chicken-only diet, even for a short time. Instead, you can incorporate this meat into a healthy, balanced diet that includes a variety of other foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds.
Choosing chicken over other protein sources, such as red meat, is also a smart choice due to its lower calorie and fat content.
