Consider the idea of consuming chicken for every single meal daily. Known as “the chicken diet,” this approach is said to facilitate quick weight loss with minimal meal planning (via Healthline). This dietary approach is part of a category of diets known as mono or monotrophic diets, which focus on consuming a single type of food for every meal each day (via U.S. News and World Report).
The chicken diet gained attention a few years ago when actor Matt Damon revealed he ate only chicken breasts to lose 60 pounds for his role in the 1996 film “Courage Under Fire.” In a Reddit Ask Me Anything, Damon acknowledged that this was not a healthy eating method and did it solely for the role.
Experts concur that the chicken diet is not healthy. Stacey L. Pence, a registered dietitian at the Ohio State University Wexner Medical Center, informed U.S. News & World Report that some bodybuilders opt for this type of mono diet, focusing solely on protein “under the false belief that it will help build muscle and keep body fat down.”
“This type of diet is never a good idea,” she continued. “It’s one of the most extreme diets, with no chance of long-term success but numerous opportunities for causing health issues.”
Why you should avoid the chicken diet and other mono diets
Mono diets such as the chicken diet can have several adverse health effects (via Healthline). First, relying on a single food for all your energy needs can lead to nutrient deficiencies. While chicken is a good source of protein, vitamin B6, phosphorus, niacin, and selenium, it lacks several essential nutrients like vitamin C and folate. As nutrient deficiencies can arise quickly, adhering to the chicken diet even briefly can put you at risk.
Following a mono diet can also foster unhealthy eating habits. Completely cutting out whole food groups can lead to lasting psychological effects, such as anxiety or guilt when returning to more balanced eating habits, which is a symptom of disordered eating.
For most individuals, the chicken diet is overly restrictive and unsustainable. Consuming the same food for every meal daily can become monotonous and lead to diet fatigue, making adherence very challenging. This could lead to ceasing eating for weight loss, resulting in overeating and weight gain. This type of dieting, often referred to as “yo-yo dieting,” is harmful and can increase the risk of various health problems.
Eating only chicken can lead to weight loss or weight gain
A diet exclusively comprising chicken might initially result in weight loss, as Healthline suggests that protein can help us feel fuller for longer. Hence, one might find themselves eating less overall on a chicken-only diet.
Alternatively, consuming only chicken could also lead to weight gain. According to the Mayo Clinic Health System, our body can only process a certain amount of protein. If we exceed the body’s required daily protein intake, the surplus is stored as fat. For perspective, experts recommend that 10% to 35% of our daily caloric intake should be protein. Using a 2,000-calorie diet as an example, one should aim for 50 to 175 grams of protein daily, equivalent to 200 to 700 calories. SFGate reports that a 4-ounce serving of grilled chicken breast provides 35 grams of protein. Consuming multiple servings of chicken several times a day can quickly meet and exceed our recommended daily protein intake. Naturally, everyone’s dietary needs will differ. The Mayo Clinic suggests a healthy daily protein intake is 0.8 grams per kilogram of body weight.
The way chicken is prepared could mean too much sodium
Depending on how your chicken is prepared, you might unknowingly consume higher levels of sodium than expected. Excessive sodium intake can raise the risk of hypertension, heart disease, and stroke, according to the U.S. Centers for Disease Control and Prevention (CDC). Frying chicken in oil poses the greatest risk for increased sodium consumption, as per Women’s Health Magazine. Instead, sautéing, grilling, or ideally, poaching your chicken are healthier ways to prepare a chicken meal.
Regarding sodium intake, it not only depends on how you prepare your chicken but also varies based on the type of chicken purchased. A 2013 study published in Procedia Food Science discovered that commercially available canned turkey or chicken could contain 250 to 500 milligrams of sodium per 100 grams.
You may increase your body’s risk of food poisoning
Chicken, along with duck and turkey, can make us particularly susceptible to food poisoning, according to Healthline. In fact, contaminated poultry accounts for nearly 1 million cases of food poisoning nationwide each year, according to the CDC. Various bacteria, such as Salmonella, can be present in raw chicken meat, making it essential to ensure the meat is thoroughly cooked. Otherwise, you significantly increase the risk of illness, especially if consuming chicken for every meal daily.
To minimize the risk of food poisoning, verify that chicken is cooked thoroughly to an internal temperature of 165 degrees Fahrenheit. Additionally, practice proper hand hygiene before and after preparing chicken. Furthermore, keep raw chicken and its juices away from other food items by using a separate cutting board and thoroughly washing all surfaces and utensils used afterwards. Lastly, once cooked, ensure the chicken is stored in the refrigerator or freezer within two hours to keep it safe for consumption as leftovers.
While chicken offers various health benefits, it’s advisable to maintain a balanced diet, as chicken alone should not be the sole source of nutrition.
