How to Lose Weight on POULTRY Diet

How to Lose Weight on POULTRY Diet

Poultry includes the ‘common’ chicken plus duck, goose, turkey, pheasants and quail. Poultry varies in its supply of nutrients, as can be seen from the chart below. In regards to protein, chicken and turkey are on par at approx.21g per 100g with an NPU of 65%. A 300g serve of chicken will supply all the daily protein for an adult male, but no fibre and no carbohydrate content. Without the addition of fibre-rich foods, chicken is ‘lost’ in the digestive system and that may lead to toxins in the colon. Chicken is classed as a nutrient dense food, implying it supplies protein, iron and zinc, but the iron content is fairly low at 0.7mg per 100g and the zinc content is 0.8mg—neither are ‘big’ in value, but the protein makes up the balance enabling it to be classed as a nutrient dense food.

Poultry are very low in calcium, 11mg, even less than eggs (25mg) or beef (25mg). With many people relying on these three foods for a majority of their daily protein and food supply, a calcium deficiency is likely to develop, especially considering the average RDI for adults is about 1100mg.

Ideally, regular intakes of natural yoghurt, cheese, tahini and almonds are required to balance the calcium deficiency. Also, acidophilus yoghurt will help reduce harmful bacteria in the lower digestive system (colon) that often result from regular chicken and meat diets. Ideally, obtain free range roast chicken and serve with generous amounts of fibre-rich vegetables or a generous large serve of coleslaw salad.

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All poultry contain similar amounts of cholesterol but in regards to the total fat content, duck is very rich in saturated fats, with 23g. Chicken (5g) is less than lean beef (9.6g) in total fat. Lean beef (4.2g) has about the same saturated fat content as chicken (4.5g). In regards to cholesterol, chicken supplies 90mg and beef 78mg. Unless added fats are used, the cholesterol levels are fairly safe for one serve of either per day. Fried chicken is more a concern than roasted chicken due to the excess fats, free radicals and cholesterol absorbed into the breadcrumb layer, especially if the cooking oil is used several times. A home roast chicken is the safest way to ensure quality control on the oils. Most fast food outlets have chicken as the number one seller and undoubtedly, it is one of the most overconsumed takeaway foods. Limit your craving for chicken by allowing other meals, such as bean tacos, fish, nuts and baked vegetables, to get in before the hunger rush starts!

The topic of ‘free range’ has been discussed for years but mass-produced eggs and poultry are still on dinner plates. The nutritional value of eggs is said to be the same with factory or farm eggs and the colour of the yolk is determined by the feed type: wheat-based produces a pale yellow yolk, corn-based produces a golden yolk. Mass-produced hens are given a well-controlled diet, mainly soy and corn, antioxidants, mould inhibitors and scraps from beef or chicken production. Hormones are not used generally speaking, but antibiotics are required to protect against disease outbreaks—some flocks number over 1 million. The cage system is preferred for sanitation, the air is force ventilated, there’s no sunlight, and automatic feeders activated by a time clock move food mash into troughs. Hens produce eggs for about 19 months and then moult and rest for about 6 weeks and produce again for about 8 weeks until moulting. That is usually the end of their life. A free range bird gets sunlight, fresh green feed and insects and can exercise and relax when the sun goes down. The price is often more for free range produce, especially in the city, but the cost is worth its weight if the hens are given a decent outdoor life and not treated like machines.

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