How Healthy is a Chicken and Rice Diet?


The Chicken and Rice Diet is considered very healthy for us. Dietitians and nutritionists are always recommending the chicken and rice diet for many purposes, especially when it comes to losing weight. But a lot of people have their doubts about the chicken and rice diet, some don’t believe that it can help reduce weight or keep us healthy, others might wanna know why it is recommended and how it is a healthy meal and diet. 

Well, there are many diet plans to stick to, but the chicken and rice diet is high because of its high nutritional value and protein value. There are so many reasons that make the rice and chicken diet healthy for you. 

Do you want to know how healthy a chicken and rice diet is? Well, you have come to the right place. Let’s move forward and find out how healthy chicken and rice diets are and why you need to follow them. 

What Type of Chicken and Rice?

 It is recommended that people go for lean white chicken meat which is the lowest in calories. Although if you don’t want that, you can also go with dark meat. Just cut off the extra fat from the meat and you would be good to go. You should also avoid eating chicken skin, be it dark or light meat. 

Rice is one of the popular staple foods across the world. Since it contains anti-inflammatory properties along with antioxidants, fibres, protein, and some essential vitamins, it is considered very healthy across many cuisines. Rice also controls blood pressure as well as blood sugar. 

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Overall choose a good quality chicken and rice to include in your diet like

What are the Fiber and Protein Contents?

Fibre and protein both have a satiating effect on the human body. Having a high intake of protein gives us a fulfilling life. This happens because proteins take a longer time to break down in our stomach compared to carbohydrates and fat. So having protein feels very satisfactory. It’s recommended that you also take fibres to complete your bodily requirements. 

So you will be full for a long time which reduces the chances of you eating more. This helps you in weight loss. 

Although it doesn’t mean you should only take proteins in your diet. Several vegetables and fruits are necessary for your health. 

Portion Size 

You must keep the portion size in mind because if you are taking too big portions of chicken and rice then you might not see the desired results. 

The exact portion size might vary according to your age, sex, activity level, etc. However you can find out the right portion size for yourself, also eat slowly, and find out whether you are full or not. You should learn to stop eating once you are full. This can be helpful to reduce your weight. 

Add some veggies to make it complete

Like we have said earlier, eating rice and chicken alone might not be helpful so you may wanna add some veggies to complete your nutritional requirements. The good thing is there are endless options, you will find a wide variety of vegetables to add. So you can easily choose the ones that you like eating. The thumb rule is that you eat the rainbow, that is, you may wanna add colourful vegetables like spinach, carrots, beetroot, etc. 

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Experts suggest that the chicken and rice should only take up half the plate and the rest should be filled up with the veggies. 

Add Flavor Healthfully 

If you want to add some flavours to your chicken and rice then you have to do that healthily. There are plenty of options available in the market that would let you add the flavours healthfully. You can find packed rice options that cook easily.

You should avoid adding unnecessary flavours by cooking plain rice, adding meat, and then adding the vegetables that you like. Apart from these, you can also add lemon, olive oil, spices, chicken broth, etc. 

You can also make a big pot of rice at the beginning of the month and eat that for a few adds. Just keep adding different spices or flavours for each day. 

What other proteins and fiber combinations are good for weight loss?

It’s true that eating a rice and chicken diet has a very positive impact on our body and overall health, but by no means they are the only option. There are many other combinations of protein and fibre that can be included in our diet. 

Some of the popular and healthy fibre options are oats, barley, couscous, fruits, vegetables, legumes, etc.

Other protein alternatives include seafood, lean meats, legumes, nuts, soy, dairy, etc.

So you can come up with many combinations, just don’t limit yourself with the chicken and rice diet. Vegetables should be a must in your diet. 


From the aforementioned article, it’s clear that a rice and chicken diet are healthy and you get several benefits as well. Whether you want to lose weight or you want to enhance and improve your daily nutritional intake. It would be ideal if you choose to have a chicken and rice diet along with some vegetables and flavour to feel wholesome and satisfied. Just play with the vegetables and flavours whenever you get bored with plain rice and chicken, you can also go to other alternatives for protein and fibre combinations in your diet. 

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