Is a chicken and broccoli diet good for weight loss?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
This brief guide will answer the query “Is a chicken and broccoli diet good for weight loss?” Additionally, we will present relevant information about chicken and broccoli, such as potential drawbacks of eating only chicken and broccoli, and the health benefits if you include them in a healthy diet.
Is a chicken and broccoli diet good for weight loss?
Eating only chicken and broccoli is not good for your health. However, incorporating chicken and broccoli with moderation in your diet can definitely help for weight loss and improve your health.
According to some studies, you can incorporate approximately 100 g of cooked broccoli a day in your diet (1,2), in the case of chicken, you should consume around 750 g or 1000 g a week. The amount of chicken you should eat will depend on your protein needs (3).
What are healthy ways to prepare chicken and broccoli?
The way you prepare chicken and broccoli, as well as any other food, will heavily influence the nutritional composition, and the healthiness of the food. In this sense, using an oven and grilled chicken, and boiled plain broccoli, are the best choices for a healthy preparation (4,5,6).
Most times, we tend to eat fried chicken because it is tastier than grilled. However, there is some evidence that eating fried foods (more than 3 days a week) can increase your risk of type 2 diabetes, obesity, and cardiovascular diseases (4,5).
Frying preparation adds extra calories to your foods, and the high temperatures can cause degradation of oil, especially if you reuse it to cook on different days.When oil is oxidized and degraded, it can produce reactive oxygen species that produce oxidative stress on you (5).
On the other hand, it is common to add butter to broccoli to enhance the flavor, as well as using high-fat dressings, or gravies. These foods are high in saturated fats or simple sugars (in the case of gravy), which will add extra calories and increase your risk of cardiovascular disease (6).
What are the drawbacks of eating only chicken and broccoli?
Eating only chicken and broccoli could have health drawbacks; for example:
If you only eat chicken you could deprive your body of meat like fish, which have a lot of healthy fats (Omega-3) with neuroprotective effects (7).
Eating just broccoli and chicken can reduce your intake of vitamin D, which is an essential micronutrient for good bone health and an overall strong immune system. Actually, vitamin D was associated with better outcomes in respiratory diseases during covid-19 pandemic (8).
On the other hand, even if broccoli is a healthy vegetable, it could produce flatulence due to the high fiber content, especially if it is not cooked well (1,2).
In addition, glucosinolates can also hinder the absorption of iodine by your thyroid gland, producing an abnormal growth of the gland (1,2).
Nevertheless, you should not worry about any health concerns if you stick to the recommendations of eating approximately 100 g of cooked broccoli a day (1,2).
What nutritional benefits does chicken offer for weight management in a healthy diet?
Chicken could offer a lot of advantages for weight management in a healthy diet. If you eat chicken breast or skinless chicken, you will be consuming a high quality meat protein (with all essential amino acids) with a minimum amount of fat (9).
High quality proteins are essential because they contain all essential amino acids; amino acids are the fundamental ingredients that your metabolism needs for creating tissues, structures like hair, and even immune cells (10).
Does the high fiber content of broccoli aid in weight loss in a healthy diet?
Yes, dietary fiber helps for weight loss in a healthy diet. Fiber is a non-digestible carbohydrate which makes two things in your body: it slows the stomach emptying, and it also produces satiety (11).
Therefore, fiber could help you to eat fewer calories. Remember that eating fewer calories than the calories you spend a day is the key for weight loss (11).
Moreover, fiber helps to regulate your digestion, prevents constipation, and also prevents colon cancer (11).
What are some delicious and healthy ways to prepare chicken and broccoli for weight management?
You can cook broccoli and chicken with rice, pasta, or noodles. Here are some examples of recipes for broccoli and chicken.
If you are looking for different options for weight management, please visit our related articles on intermittent fasting and keto diet. In those articles, you will learn about intermittent fasting and keto diet, their possible health benefits, and some considerations to take into account.
Are there specific considerations or precautions to keep in mind when following this diet?
Yes, broccoli’s glucosinolates could cause sort of allergic reactions. If you experience some symptoms of an allergy like rash, or excessive stomach discomfort, you can try with other related vegetables like: radish, cabbage, kale, and cauliflower (1).
If you still have allergy symptoms, it is better to avoid these types of vegetables.
Conclusion
This brief guide answered the query “Is a chicken and broccoli diet good for weight loss?” Additionally, we presented relevant information about chicken and broccoli, such as potential drawbacks of eating only chicken and broccoli, and the health benefits if you include them in a healthy diet.
References
- Latté KP, Appel K-E, Lampen A. Health benefits and possible risks of broccoli – an overview. Food Chem Toxicol, 2011;49(12):3287–309.
- Davidson R, Gardner S, Jupp O, Bullough A, Butters S, Watts L, et al. Isothiocyanates are detected in human synovial fluid following broccoli consumption and can affect the tissues of the knee joint. Sci Rep, 2017;7(1):1–10.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
- Kim J, Duvall CR, Blumenthal RS, Sutton NR. The necessity of improving cardiovascular health in commercial motor vehicle drivers. Am Heart J Plus, 2022;22(100206):100206.
- Gadiraju TV, Patel Y, Gaziano JM, Djoussé L. Fried food consumption and cardiovascular health: A review of current evidence. Nutrients, 2015;7(10):8424–30.
- Khosla I, Khosla GC. Saturated fats and cardiovascular disease risk: A review. J Clin Prev Cardiol, 2017;6(2):56.
- Abdullah A, Naibaho I, Kartikayani D, Nurilmala M, Yusfiandayani R, Sondita MFA. Fish quality and nutritional assessment of yellowfin tuna (Thunnus albacares) during low temperature storage. In IOP Conference Series: Earth and Environmental Science (Vol. 404, No. 1, p. 012074). 2020.
Bae M, Kim H. Mini-review on the roles of vitamin C, vitamin D, and selenium in the immune system against COVID-19. Molecules, 2020;25(22):5346.
- Soriano-Santos J. Chemical composition and nutritional content of raw poultry meat. In: Handbook of Poultry Science and Technology. Hoboken, NJ, USA: John Wiley & Sons, Inc.; 2010. p. 467–89.
- Olson B, Marks DL, Grossberg AJ. Diverging metabolic programmes and behaviours during states of starvation, protein malnutrition, and cachexia. J Cachexia Sarcopenia Muscle, 2020;11(6):1429–46.
- Snauwaert E, Paglialonga F, Vande Walle J, Wan M, Desloovere A, Polderman N, et al. The benefits of dietary fiber: the gastrointestinal tract and beyond. Pediatr Nephrol, 2022.
