The Chicken and Rice Diet to quickly lose 10 lbs without effort!

The Chicken and Rice Diet to quickly lose 10 lbs without effort!

Here is a diet that many of you will like, because it allows you to lose weight fairly quickly, but without too much pain, which in the end is what we would all like! It should always be considered that a good diet must be balanced and equilibrated, and therefore this type of diet with limited foods can only be followed for a short time.

The chicken and rice diet is fine if you need to lose a few lbs in a hurry, perhaps to wear something special in a month’s time. It can also be fine if you are deciding to change your eating habits, so you have decided you want to lose weight, but you need encouragement. It is also perfect for athletes because of its high protein content. The chicken and rice diet can give you an initial sprint, but that absolutely must be followed by a balanced diet that can be followed for longer.

The Chicken and Rice Diet to lose weight fast, sample menu

The Chicken and Rice Diet to quickly lose 10 lbs without effort!

Only what is provided in the diet, namely rice and chicken, can be consumed. Rice should be brown or basmati rice, to perform its function better. Chicken should be consumed without skin, so as not to overdo the fat content.

These two foods should never be consumed together but only separately, one for lunch and one for dinner. Along with these two ingredients, you can add vegetables as desired, either raw or cooked, choosing steaming, boiling, griddle, or oven as cooking methods. Two teaspoons of extra virgin olive oil are allowed per meal.


  • Protein shake with 200 grams of white or Greek yogurt plus fruit (apple, pear, banana, pineapple, blueberries) and 20 grams of seeds (chia, flax, goji berries, sesame etc)
  • 2 drizzle of sugar-free jam and a glass of cow or soy or almond milk


  • mixed salad
  • 100 grams of brown rice with cherry tomatoes, arugula and anchovies


  • Salad
  • 200 grams of grilled chicken with grilled peppers

We recommend a seasonal fruit or a jar of sugar-free fruit compote or natural white yogurt for a mid-morning and mid-afternoon snack. Do not ever skip a meal. Don’t be monotonous, try to vary the vegetables to go with the two main foods. It is advisable not to eat bread. Alcohol of any kind is not allowed.

Chicken and rice diet variation, weekly menu

The Chicken and Rice Diet to quickly lose 10 lbs without effort!

A variation to the standard structure of the chicken and rice diet exists that allows the dietary regimen to be extended for more than a month. This type of diet also promises the loss of five pounds, but over the course of a month. It involves following the diet we explained above for three days a week, Monday, Wednesday and Friday. Tuesday, Thursday and Saturday you follow the pattern below, and Sunday is free.

For lunch and dinner choose from:

  • Cooked chickpeas 100 gr.
  • Borlotti beans 150 gr.
  • Cannellini beans 150 gr.
  • Lentils 150 gr.
  • Peas 150 gr.
  • Fresh broad beans 150 gr.
  • Shelled dried broad beans 150 gr.

To pair with:

Chicken breast 150 gr.

  • 1 mozzarella cheese
  • Horse slice 150 gr
  • Swordfish 200 gr
  • Smooth dogfish 150 gr
  • Blue fish 200 gr
  • Tuna 150 gr

Start always with cooked or raw vegetables seasoned with 1 teaspoon of extra virgin olive oil. A maximum of 2 more teaspoons of oil can be used when cooking foods. Lemon, apple cider vinegar and other nonfat seasonings can be added freely.


Although the chicken and rice diet offers several nutrients, it is a very monotonous diet and, of course, can cause nutritional deficiencies if prolonged over time.

In addition, it is a diet low in good quality fats, as well as low in foods rich in calcium, vitamin C and other important nutrients. It does not teach us how to eat better and does not promote a change in habits. For this reason, it is a diet that can be followed only for a very short time, and then return to incorporating all foods in the right amounts into one’s diet.

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