The chicken diet is a simple and affordable way to lose weight without feeling hungry or feeling worse. Find out from the article how and with what you need to eat chicken and eggs to lose up to 7 kg in a week!
- Reviews from those who have lost weight
Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020
Perhaps chicken is the most versatile product that allows you to eat nourishingly, tasty and inexpensively. But the main advantage of this bird is its low calorie content, due to which chicken is used in many diets that involve effective and safe weight loss. Based on this product, a mono-diet was even created, which was called the chicken diet. It is based on eating exclusively this meat during the entire period of losing weight. Moreover, predominantly only one part of the bird is used - the breast. It has the fewest calories and is simply a storehouse of nutrients. At the same time, it is better not to eat the remaining parts of the chicken - they contain a lot of fat and cholesterol formed during heat treatment. Especially avoid the treacherous wings, the fattest part of this bird.
Since chicken is rich in protein, those following a chicken diet are advised to actively engage in fitness. Even small physical activities will speed up progress towards your goal and help you lose excess weight as quickly as possible. In addition, the body will acquire seductive shapes, become fit and slender. It is no coincidence that this meat is considered an ideal dietary product, suitable for sports, treatment and compliance with various diets.
Advantages and disadvantages
The main advantage of this diet is ease. There are so many chicken breasts in our stores that you won’t have any problems finding them. This is the most accessible and inexpensive meat, which is presented in abundance on store shelves at any time of the year - there is no shortage of poultry meat in summer, autumn, or winter. The meat itself is easily digestible and perfectly accepted by the gastrointestinal tract. It contains a lot of nutrients necessary for health and vitality. For example, the content of polyunsaturated fatty acids in chicken is greater than in any other meat. In addition, it contains a lot of tryptophan - the basis for the production of serotonin (the pleasure hormone). By eating chicken, you are not subject to despondency and are in an excellent mood.
Boiled chicken is an ideal food for people prone to gastritis. Meat fiber reduces acidity and has a beneficial effect on digestion. Anyone who regularly consumes chicken meat does not lack vitamins PP, E, K, B, A and minerals (phosphorus, copper, iron, etc.).
So there are many obvious advantages:
- the body is cleansed, gets rid of toxins and excess weight;
- chicken is digested slowly, making you feel full for a long time after eating;
- metabolism improves: the body gets rid of fat reserves without compromising muscle mass;
- weight loss results last for a long time;
- there is no shortage of healthy fibers and proteins;
- If you follow the diet correctly, there is no need to take additional vitamin complexes.
There is only one downside to this diet - a small amount of fat. Therefore, the diet is designed for no more than 2-3 weeks. It is highly not recommended to exceed this period. Those who adhered to this diet note another drawback - chicken breast gets boring pretty quickly. Therefore, the mono-diet is not so popular. More often than not, chicken is combined with other low-calorie foods, which allows you to diversify the menu and make it more interesting.
Liver and offal
Chicken lungs contain a large number of parasites and bacteria. Even heat treatment will not save you from the complete destruction of harmful microorganisms. It is not recommended to eat them.
Chicken tail also contains a lot of bacteria and parasites. Therefore, no matter how tasty these parts may seem, you should eat them in as small portions as possible.
During the life of the chicken, harmful substances can accumulate in the chicken head, which do not disappear after filtration. A large amount of this product will definitely have a negative effect on the body.
Chicken liver contains a lot of copper, vitamin B12, and iron. It can and should be consumed, but in small portions.
Contraindications
Any diet for weight loss, including those based on chicken meat, is intended for healthy people who do not have chronic diseases. The chicken diet is characterized by an abundance of proteins, which negatively affect kidney health. If you have any problems with the urinary system, avoid this diet. With long-term adherence to such a diet, there is a pronounced lack of fat, which leads to metabolic disorders. Problems also arise for those losing weight who at the same time give up salt - this can lead to increased bone fragility. An excess of protein does not have a very good effect on the gastrointestinal tract, which can cause an increase in acidity, impaired peristalsis and constipation. Some people who are losing weight note increased brittleness of their nails and deterioration of their skin and hair.
Don't lose weight on the chicken diet if you:
- are pregnant or breastfeeding;
- have a chronic disease;
- under 18 years of age or over 55;
- have problems with heart health, gastrointestinal tract;
- recovering from a serious illness or surgery.
If you are unsure whether this diet is right for you, consult your doctor. This way you will avoid possible complications and not subject your body to undue stress. Be especially careful when choosing a mono-diet - it is better to dilute the menu with a variety of vegetables, which will correct the side effects of high doses of protein.
Calorie content of broth
Many people who want to lose weight most often opt for soups, broths, decoctions, borscht and other liquid dishes. But why does their choice fall on them? As mentioned earlier, broths are very nutritious and satisfying dishes. It is precisely these aspects that lure those who want to lose a couple of extra pounds.
Indeed, because of this, decoctions and the like are very suitable for those losing weight who are accustomed to counting calories. For example, 100 grams of ready-made chicken soup contains a little more than 30 calories, and in broth cooked on the basis of pork, which is rightfully considered one of the most high-calorie and fatty types of meat, the number of calories does not exceed 50 calories per 100 grams. It turns out that vegetables will become less caloric, but no less nutritious, if you use them when preparing broth.
Mono-diet on boiled chicken breast
As part of this regime, you need to eat exclusively chicken breast meat during the entire period of weight loss (no more than 3-7 days). It must be boiled without the use of salt, sauces and oils. For taste, you can add herbs and natural seasonings. During the day you need to eat no more than 1200 kcal, that is, you consume approximately 1 kg of boiled meat. This portion should be divided into 4-5 meals. Since in this mode the amount of protein exceeds the usual levels, a mono-diet can have a bad effect on your health. The first to be affected are the kidneys, which react negatively to such nutrition. Therefore, it is recommended to stick to it for only a few days. The result is not bad - in less than a week you can get rid of 4-6 kg.
If you plan to lose weight longer, then dilute the chicken meat with more vegetables. They will correct the effects of high doses of protein and, due to the abundance of carbohydrates of plant origin, will reduce the load on the kidneys. The abundance of vegetables in the diet has a beneficial effect on the gastrointestinal tract and improves peristalsis.
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Is it possible to do fitness while on a broth diet?
Strength exercises are not prohibited during the diet. Eating more protein will only help build muscle mass. But in this case, do not wait for the result on the scale. Although you will decrease in volume, your weight will not decrease due to the increased muscle mass. Refrain from vigorous exercise - step aerobics, dancing, running. Reducing your calorie intake will cause you to lack energy. But yoga, Pilates, swimming and walking at a slow pace are recommended.
It is also undesirable to do heavy physical work during the diet. Or you need to add more high-calorie dishes to your diet so as not to become exhausted.
Losing weight with broth (fillet soup)
One of the most effective ways to lose weight with chicken is to consume chicken broths. They perfectly warm, saturate and enrich the body with useful substances. Even if you cooked the broth in the morning or are drinking yesterday’s broth, be sure to heat it on fire (not in the microwave!) so that it is hot. This will give you a feeling of satiety and warmth. To prepare the broth, use lean chicken. Poultry is best. The chicken is washed well, removed from the skin and bones, dipped in cold water and brought to a boil over high heat. Skim off all the foam, cook over medium heat for 3-4 minutes, and then turn it down to the lowest setting. And cook for another 30 minutes until the meat is completely cooked. Before turning off, you can add a little celery, carrots, herbs, bay leaf and seasonings.
If you follow all the conditions, you can lose up to 10 kg in just a week. For this:
- cook 2 chicken fillets daily in 3 liters of unsalted water;
- Use only broth for food, dividing it into several servings;
- Do not snack on the broth with bread or anything else.
Use the remaining chicken fillet to prepare delicious dishes for your family. If such a diet seems too strict to you, you can switch to an easier option - eat chicken meat along with broth, dividing it into 4-5 servings.
To prevent the weight from returning quickly after such a diet, replace one meal with the same broth within a week after losing weight.
The menu for the second week will be something like this:
- Monday - egg, broth, vegetable salad.
- Tuesday - boiled buckwheat or rice, broth.
- Wednesday - apple or orange, a glass of broth.
- Thursday - a portion of broth and 2 tablespoons of porridge, a small portion of stewed vegetables.
- Friday - 150-200 g of low-fat yogurt or kefir, fresh vegetables.
- Saturday - boiled fish or chicken, a cup of broth.
- Sunday - we return to our usual diet, avoiding high-calorie and unhealthy foods.
Subsequently, you can arrange fasting broth days, thanks to which you will lose up to 1.5 kg per day!
Recipes for dietary chicken dishes
Chicken fillet cutlets
To prepare cutlets, you will need the following set of products:
- Chicken breast – 0.5 kg.
- 2 tablespoons of sour cream with a minimum amount of fat.
- 2 chicken eggs.
- 2 tablespoons starch.
- 2 cloves of garlic.
- A teaspoon of butter.
- Salt and pepper.
The chicken fillet is passed through a meat grinder, the minced meat is mixed with crushed garlic, sour cream, pepper and salt. To make it thicker, starch is added. The minced meat is used to prepare cutlets, which are placed on greased parchment and baked in the oven. Cooking time is half an hour at a temperature of 180 °C.
Chicken soup for diet
To prepare the soup you will need the following ingredients:
- 2 liters of water.
- 0.5 kg chicken fillet.
- 3 potatoes.
- 2 stalks of celery.
- 3 carrots.
- One onion.
- 50 g vermicelli.
- A bunch of greenery.
- Salt and pepper.
A broth is prepared using chicken fillet, for which the meat is boiled for 20 minutes. It is then chopped into fine fibers and set aside. Finely chopped onions, carrots, celery and potatoes are boiled in the broth. 2 minutes before the end of cooking, add vermicelli, chicken meat, salt and pepper to the broth. Turn off the heat, add chopped herbs to the soup, cover with a lid and let it brew.
Chicken liver pate
To prepare the pate, you will need the following ingredients:
- Water.
- 1 kg chicken liver.
- 2 cloves of garlic.
- 3 slices of ham.
- One onion.
- A bunch of greenery.
- Black peppercorns – 5 pcs.
- Salt and favorite seasonings.
You need to take enough water to completely cover the chicken liver, but only in a thin layer. For 1 kg of liver it takes 200-600 ml, a more accurate amount is determined “by eye”. When the liver is cooked, the water should completely evaporate. It is passed through a blender along with pepper, ham and spices. Then put the liver in the freezer for half an hour. After this time, the pate is ready to eat.
Vegetable stew with chicken
To prepare the stew you will need the following ingredients:
- 2 chicken breasts.
- 0.25 kg broccoli.
- 0.25 kg of white cabbage.
- 0.25 kg spinach.
- Bell pepper.
To prepare the dish you will need boiled chicken fillet, which is stewed along with spinach, cabbage and pepper in a saucepan under a closed lid. Cooking time is 45 minutes. Before the end of stewing, the dish is salted and herbs are added to it.
On vegetables and chicken meat
This is the most common and popular option for quick weight loss. It is designed for 7 days. The main principle is the same - you need to consume no more than 1200 kcal per day. At the same time, chicken breast accounts for approximately half of the calories consumed - by calorie content or by the volume of food eaten - this is determined by the person losing weight.
To achieve maximum results with this diet, follow these simple conditions:
- eat boiled chicken meat without skin;
- supplement your diet with any vegetables except potatoes;
- eat unsweetened fruits (grapes and bananas are prohibited due to the abundance of sugar in them);
- supplement your diet with whole grain unrefined cereals (except wheat and its derivatives);
- eat in small portions, eating foods stored for the day in 5-6 meals;
- discard the salt. To enhance the flavor of foods, use seasonings;
- drink at least 1.5 liters of clean water daily.
Be sure to use a calorie chart and kitchen scale to closely monitor the number of calories you eat. If all these conditions are met, the metabolism will be stable. This means that the feeling of wild hunger will not torment you, and the weight will come off evenly and smoothly. In a week on this diet you can lose up to 5 kg of excess weight. To improve weight loss results, it is also recommended to combine diet with moderate physical activity.
For 2-3 days
If you just want to unload your diet and lose a little weight without much deprivation and hungry fainting, you can stick to a fasting diet for 2-3 days, or give your body a rest once a week. The menu for such a day is as follows:
- for breakfast we eat 150 g of boiled chicken and salad;
- for second breakfast we eat 100 g of chicken and a green apple;
- for lunch - 150 g of chicken and porridge (buckwheat, rice or barley);
- for an afternoon snack - 100 g of chicken, vegetable puree or salad;
- for dinner - 50 g of chicken, a cup of hot chicken broth, 200 g of vegetables.
For 7 days
- Monday - during the day we eat half a kilo of boiled breast and 350-400 g of rice. All this is divided into 5-6 equal portions. After each meal, you can drink a glass of freshly squeezed juice diluted with water. Unsweetened low-fat dairy product is allowed at night.
- Tuesday - the daily diet is 700 g of chicken and 500 g of pineapples. All this is divided into portions. Before going to bed, be sure to drink a glass of low-fat kefir - it will help restore the acidity of the gastrointestinal tract after an abundance of pineapples. If desired, pineapples can be replaced with grapefruit or orange. In symbiosis with chicken, the value of these fruits increases.
- Wednesday, Thursday, Friday - per day we eat half a kilo of chicken meat, 200 g of cabbage, one carrot and 4 apples. The order in which these products are consumed can be any. But be sure to eat in small portions over several meals. Do not forget about the drinking regime - you can drink water, unsweetened tea or coffee, natural juices.
- Saturday - 700 g of meat and unlimited quantities of lettuce and greens. You can make delicious cuts by seasoning them with lemon juice. The salad is rich in complex fiber, which takes a long time to digest and therefore gives you a feeling of fullness.
- Sunday - choose a menu from any of the previous days and stick to it.
With this mode, you can lose up to 7 kg of “ballast”.
For 10 days
The menu for a 10-day marathon is not much different from a weekly diet. If you want to extend this diet for a few more days, then simply start the diet over again: on the 8th day, take the Monday diet, on the ninth - Tuesday, and on the tenth - Wednesday. Since the diet is quite varied, the harm to the body from unusual nutrition will be minimal.
Chicken-vegetable diet: menu for 9 days
This method will allow you to lose up to 5 kg of excess weight in 9 days. His diet contains both vegetables and dietary meat. During this diet you can eat: rice, boiled chicken fillet and a variety of vegetables.
Approximate diet for 9 days of diet:
- Days 1-3: boiled rice (various varieties) 2/3 cup at a time. During this period, be sure to drink as much fluid as possible (water, herbal or green teas).
- Days 4-6: boiled or baked chicken breast, 100-150 grams at a time. Before going to bed, you should definitely drink low-fat kefir.
- Days 7-9: raw, stewed or boiled vegetables (they can also be baked in the oven, grilled, made into various purees or salads). Liquids allowed are water or green tea.
Chicken Diet Options
Eating just chicken is uninteresting and harmful. Therefore, based on the mono-mode, various options have been invented that allow you to lose weight in a tasty, healthy and effective way. Their peculiarity is that the basis of nutrition is not one product, but two or three. This allows you to combine ingredients in different ways and create a variety of lunches every day. But, most importantly, it eliminates the disadvantages of mono-mode, saturating the body with missing vitamins and microelements.
Chicken-orange On rice and chicken On buckwheat and chicken breast On chicken and cucumbers
Losing weight on chicken eggs
Sometimes, in addition to chicken or instead of it, those losing weight use chicken eggs. This makes sense, since eggs are rich in protein, carbohydrates and have a distinct taste. They can be prepared in completely different ways, which allows you to make the menu bright and original. This diet, like the chicken diet, is perfect for those who are losing weight by actively engaging in fitness. The protein and vitamins contained in this product have a beneficial effect on the condition of the skin, hair, and nails. In addition, eggs satiate for a long time, allowing you to forget about hunger for several hours after eating. They cook quickly, so you don’t have to bother yourself with long periods of standing at the stove.
Diet on chicken and eggs On eggs and kefir On yolks and vegetables
Products for a protein diet, their preparation
There is no need to be afraid that now you will have to stand idle in the kitchen for days, trying to prepare the entire diet menu according to recipes. Not at all! The diet is very simple and does not require buying papaya or mangosteens every day. The main food for the entire period of the diet should be protein-containing foods. These especially include low-fat varieties of fish and meat, as well as protein in large quantities (found in eggs and all kinds of dairy products). You should not abuse the percentage of fat content when consuming dairy products; it is better to limit yourself to 1-3%. Some diet menus allow you to include grapefruit or orange, but you should not overuse these citrus fruits, as the acidity of the stomach may increase, which in turn will lead to negative consequences. It is better to boil all diet products that are allowed for consumption using a double boiler. This device perfectly prepares dishes, not allowing vitamins to “escape” from the product (as can happen during cooking), and also saves your time and effort. Multi-tier steamers are designed for processing and cooking several products at once. A grill will also be your assistant during the protein diet, on which you can easily cook without oil or fat.
It is worth noting that along with the listed products that are allowed for consumption, there are also those that are strictly prohibited for all those who strictly follow a protein diet for weight loss. For example, all lovers of fried potatoes will have to forget about their delicacy for the entire duration of the diet! Potatoes are not advisable to be consumed in any form, be it mashed or baked potatoes. All kinds of cereals, and pasta are now prohibited! And you shouldn’t fall for the admonitions of sellers that the durum wheat from which their pasta is made can be eaten every day. This is not true, just like the fact that for good stomach function it is vital to eat oatmeal porridge in the morning, because there are many substitutes for this product in order to properly start the body after sleep. All baked goods, of course, also remain a thing of the past, especially rich baked goods. The same applies to all types of butter (butter, sunflower).
Expected results
Weight loss on a chicken diet ranges from 4 to 8 kg per week. The final result depends on your diet - what additional foods and how many calories you consume per day. The following factors also influence the final result:
- What is your weight at the beginning of the diet - the more “ballast”, the more willingly it will go away in the first days.
- How active are you in sports? Protein diets are designed for intense physical activity, so this diet is not for the lazy.
- How often and in what quantity do you eat. It is advisable to divide food into several meals and eat small portions, albeit often. This will help reduce the size of the stomach and thereby maintain the results of the diet for a long time.
- What and how much do you drink? No one has canceled the norm of 1.5-2 liters of water per day. If you replace water with other drinks (sweetened soda, coffee), the results will be much worse.
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Authorized Products
If you follow a mono-diet, the list of allowed foods will naturally be limited only to chicken broth, green tea and plain water. The only relatively permitted ingredient used in the preparation of broth is celery root in small quantities.
If you choose a light diet, you can add already cooked chicken fillet, various vegetables (cucumbers, onions, tomatoes, carrots, bell peppers, eggplants), fruits (apples, grapefruits, oranges), low-fat cottage cheese, flaxseed oil and bran to the above products .
Table of permitted products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| vegetables | 2,5 | 0,3 | 7,0 | 35 |
| eggplant | 1,2 | 0,1 | 4,5 | 24 |
| zucchini | 0,6 | 0,3 | 4,6 | 24 |
| cabbage | 1,8 | 0,1 | 4,7 | 27 |
| bulb onions | 1,4 | 0,0 | 10,4 | 41 |
| carrot | 1,3 | 0,1 | 6,9 | 32 |
| cucumbers | 0,8 | 0,1 | 2,8 | 15 |
| squash | 0,6 | 0,1 | 4,3 | 19 |
| radish | 1,2 | 0,1 | 3,4 | 19 |
| celery | 0,9 | 0,1 | 2,1 | 12 |
| asparagus | 1,9 | 0,1 | 3,1 | 20 |
| tomatoes | 0,6 | 0,2 | 4,2 | 20 |
| pumpkin | 1,3 | 0,3 | 7,7 | 28 |
| garlic | 6,5 | 0,5 | 29,9 | 143 |
| spinach | 2,9 | 0,3 | 2,0 | 22 |
Fruits | ||||
| fruits | 0,8 | 0,3 | 11,5 | 56 |
| pineapples | 0,4 | 0,2 | 10,6 | 49 |
| oranges | 0,9 | 0,2 | 8,1 | 36 |
| grapefruit | 0,7 | 0,2 | 6,5 | 29 |
| lemons | 0,9 | 0,1 | 3,0 | 16 |
| apples | 0,4 | 0,4 | 9,8 | 47 |
Cheeses and cottage cheese | ||||
| cottage cheese 0.6% (low fat) | 18,0 | 0,6 | 1,8 | 88 |
Bird | ||||
| boiled chicken fillet | 30,4 | 3,5 | 0,0 | 153 |
Oils and fats | ||||
| linseed oil | 0,0 | 99,8 | 0,0 | 898 |
Non-alcoholic drinks | ||||
| mineral water | 0,0 | 0,0 | 0,0 | |
| green tea | 0,0 | 0,0 | 0,0 | |
How to get out of a diet
The diet does not limit the menu too much to a set of products. However, going out correctly means maintaining the result for a long time and not harming the body. If you are aiming to make your slimness permanent and not temporary, then follow simple rules.
- Stay off the diet for twice as long as it took you to lose weight. After a week-long marathon, the transition period takes 14 days, after a two-week marathon - a month.
- Introduce foods into your diet gradually, rather than all at once in one day. First, give preference to low-calorie healthy foods: boiled non-starchy vegetables, unsweetened fruits.
- Try to go as long as possible without baking, baking or any other food rich in fast carbohydrates.
- Play sports without skipping workouts - don’t feel sorry for yourself and spend at least 1 hour 3 times a week in the gym.
Those who have lost weight on chicken broth should be especially careful when leaving the diet. It will take 10 days to return to your normal diet. During the first five-day period, expand your diet menu with light porridges in water, dried toast, chicken eggs and liver, and lean fish. Eat unsweetened fruits and green vegetables. In the next five days, you can add lean meat, offal, casseroles from vegetables and dairy products to your diet. Give green light to muesli and cottage cheese. You can return to your usual diet on the 11th day after completing the diet. But even then it is advisable to limit to a minimum or completely abandon fatty, sweet and fried foods. This will help you maintain your results for a long time and not exhaust yourself in the future with regular diets.
Beneficial properties of chicken broth
Due to its positive effect on many organs and entire systems of the human body, chicken broth has long been recognized as a dietary product that promotes the speedy recovery of patients during the rehabilitation period after various recently suffered painful conditions (colds, heart disease, viral diseases, fractures, etc.), and also favors processes of growth and development of children.
of the cysteine it contains , which dilutes viscous sputum, significantly increases bronchial patency, which suffers from colds, infectious and viral diseases.
Due to the fairly significant content of proteins , peptides and omega-3 acids , such a dietary broth, prepared without salt, is useful for hypertensive patients and patients with other cardiovascular pathologies, since it helps reduce the concentration of plasma cholesterol , normalize the heartbeat and restore the myocardium.
Dietary first courses in chicken broth have healing qualities for pancreatitis and hypoacid (low acidity) gastritis , as they activate the secretion of bile and digestive juice.
of B vitamins in chicken broth allows it to take an active part in the regulation of fat, carbohydrate and other metabolic processes in the human body, thereby normalizing hematopoiesis, central nervous system activity and one’s own immunity .
A broth made from chicken bones and cartilage, due to its significant calcium content, has a positive effect on the restoration processes of the human skeletal system and will be extremely useful for recent fractures and injuries.
The abundance of such a microelement as iron, which is found in chicken broth in an easily digestible form for the body, promotes oxygen saturation of tissues, potentiates growth processes, and also has a beneficial effect on the functioning of the human immune and nervous systems .
Fully or partially limited products
All varieties of the chicken broth diet are limited to a strict ration of acceptable ingredients, and therefore the list of prohibited foods includes almost all other liquid or solid foods.
Thus, when following any diet option, it is absolutely prohibited to use salt and other spices. Compliance with this rule is one of the foundations for a positive weight loss result.
It is also unacceptable to eat fried, smoked, pickled, fatty and other foods harmful to human health. Another taboo is the consumption of any flour products, sweets, cereals, chips, crackers, etc.
Among liquid food products, it is forbidden to drink any sweet carbonated water, yoghurts, juices, fruit drinks, nectars, etc.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| vegetables tubers | 2,1 | 0,3 | 14,8 | 64 |
| vegetables root vegetables | 1,4 | 0,1 | 6,9 | 33 |
| spicy vegetables | 2,8 | 0,5 | 5,3 | 36 |
| vegetables legumes | 9,1 | 1,6 | 27,0 | 168 |
| dessert vegetables | 1,3 | 0,1 | 3,9 | 20 |
| canned vegetables | 1,5 | 0,2 | 5,5 | 30 |
Fruits | ||||
| tropical fruits | 1,3 | 0,3 | 12,6 | 65 |
| canned fruits | 0,5 | 0,1 | 9,5 | 40 |
| bananas | 1,5 | 0,2 | 21,8 | 95 |
| melon | 0,6 | 0,3 | 7,4 | 33 |
| figs | 0,7 | 0,2 | 13,7 | 49 |
| mango | 0,5 | 0,3 | 11,5 | 67 |
| peaches | 0,9 | 0,1 | 11,3 | 46 |
| persimmon | 0,5 | 0,3 | 15,3 | 66 |
Berries | ||||
| berries | 0,7 | 0,3 | 9,4 | 44 |
| grape | 0,6 | 0,2 | 16,8 | 65 |
| strawberry | 0,8 | 0,4 | 7,5 | 41 |
| raspberries | 0,8 | 0,5 | 8,3 | 46 |
| blueberry | 1,1 | 0,4 | 7,6 | 44 |
Mushrooms | ||||
| dried mushrooms | 20,5 | 6,5 | 33,0 | 270 |
| fried mushrooms | 4,6 | 11,5 | 10,7 | 210 |
| marinated mushrooms | 2,2 | 0,4 | 0,0 | 20 |
Nuts and dried fruits | ||||
| nuts | 15,0 | 40,0 | 20,0 | 500 |
| candied fruit | 2,0 | 1,0 | 71,0 | 301 |
| dried fruits | 2,3 | 0,6 | 68,2 | 286 |
Snacks | ||||
| potato chips | 5,5 | 30,0 | 53,0 | 520 |
| caramel popcorn | 5,3 | 8,7 | 76,1 | 401 |
| cheese popcorn | 5,8 | 30,8 | 50,1 | 506 |
Cereals and porridges | ||||
| porridge | 3,3 | 1,2 | 22,1 | 102 |
| buckwheat | 4,5 | 2,3 | 25,0 | 132 |
| semolina | 3,0 | 3,2 | 15,3 | 98 |
| oatmeal | 3,2 | 4,1 | 14,2 | 102 |
| pearl barley porridge | 3,1 | 0,4 | 22,2 | 109 |
| millet porridge | 4,7 | 1,1 | 26,1 | 135 |
| rice porrige | 2,5 | 3,1 | 16,0 | 97 |
| barley porridge | 3,6 | 2,0 | 19,8 | 111 |
Flour and pasta | ||||
| wheat flour | 9,2 | 1,2 | 74,9 | 342 |
| pea flour | 21,0 | 2,0 | 49,0 | 298 |
| pasta | 10,4 | 1,1 | 69,7 | 337 |
| noodles | 12,0 | 3,7 | 60,1 | 322 |
| ravioli | 15,5 | 8,0 | 29,7 | 245 |
| spaghetti | 10,4 | 1,1 | 71,5 | 344 |
| dumplings | 5,0 | 4,8 | 25,8 | 160 |
| paste | 10,0 | 1,1 | 71,5 | 344 |
| pancakes | 6,1 | 12,3 | 26,0 | 233 |
| vareniki | 7,6 | 2,3 | 18,7 | 155 |
| dumplings | 11,9 | 12,4 | 29,0 | 275 |
Bakery products | ||||
| bagels | 16,0 | 1,0 | 70,0 | 336 |
| loaf | 7,5 | 2,9 | 50,9 | 264 |
| bagels | 16,0 | 1,0 | 70,0 | 336 |
| buns | 7,2 | 6,2 | 51,0 | 317 |
| kalach | 7,9 | 0,8 | 51,6 | 249 |
| pita | 8,1 | 0,7 | 57,1 | 274 |
| donuts | 5,8 | 3,9 | 41,9 | 215 |
| bun | 7,6 | 8,8 | 56,4 | 334 |
| donut | 5,6 | 13,0 | 38,8 | 296 |
| bread | 7,5 | 2,1 | 46,4 | 227 |
Confectionery | ||||
| jam | 0,3 | 0,2 | 63,0 | 263 |
| jam | 0,3 | 0,1 | 56,0 | 238 |
| jelly | 2,7 | 0,0 | 17,9 | 79 |
| marshmallows | 0,8 | 0,0 | 78,5 | 304 |
| candies | 4,3 | 19,8 | 67,5 | 453 |
| confiture | 0,9 | 0,2 | 40,3 | 183 |
| paste | 0,5 | 0,0 | 80,8 | 310 |
| cookie | 7,5 | 11,8 | 74,9 | 417 |
| jam | 0,4 | 0,2 | 58,6 | 233 |
| gingerbread | 5,8 | 6,5 | 71,6 | 364 |
| dough | 7,9 | 1,4 | 50,6 | 234 |
| halva | 11,6 | 29,7 | 54,0 | 523 |
Ice cream | ||||
| ice cream | 3,7 | 6,9 | 22,1 | 189 |
Cakes | ||||
| cake | 4,4 | 23,4 | 45,2 | 407 |
Chocolate | ||||
| chocolate | 5,4 | 35,3 | 56,5 | 544 |
Raw materials and seasonings | ||||
| seasonings | 7,0 | 1,9 | 26,0 | 149 |
| adjika | 1,0 | 3,7 | 5,8 | 59 |
| mustard | 5,7 | 6,4 | 22,0 | 162 |
| ketchup | 1,8 | 1,0 | 22,2 | 93 |
| mayonnaise | 2,4 | 67,0 | 3,9 | 627 |
| honey | 0,8 | 0,0 | 81,5 | 329 |
| sugar | 0,0 | 0,0 | 99,7 | 398 |
| salt | 0,0 | 0,0 | 0,0 | |
| vinegar | 0,0 | 0,0 | 5,0 | 20 |
| fructose | 0,0 | 0,0 | 99,8 | 399 |
Dairy | ||||
| dairy products | 3,2 | 6,5 | 4,1 | 117 |
| milk | 3,2 | 3,6 | 4,8 | 64 |
| kefir | 3,4 | 2,0 | 4,7 | 51 |
| cream | 2,8 | 20,0 | 3,7 | 205 |
| sour cream | 2,8 | 20,0 | 3,2 | 206 |
| Ryazhenka | 2,8 | 4,0 | 4,2 | 67 |
| yogurt | 4,3 | 2,0 | 6,2 | 60 |
Cheeses and cottage cheese | ||||
| cheese | 24,1 | 29,5 | 0,3 | 363 |
Meat products | ||||
| pork | 16,0 | 21,6 | 0,0 | 259 |
| salo | 2,4 | 89,0 | 0,0 | 797 |
| beef | 18,9 | 19,4 | 0,0 | 187 |
| veal | 19,7 | 1,2 | 0,0 | 90 |
| mutton | 15,6 | 16,3 | 0,0 | 209 |
| rabbit | 21,0 | 8,0 | 0,0 | 156 |
| lamb | 16,2 | 14,1 | 0,0 | 192 |
| bacon | 23,0 | 45,0 | 0,0 | 500 |
| ham | 22,6 | 20,9 | 0,0 | 279 |
| meat pate | 16,4 | 23,3 | 0,4 | 277 |
| cutlets | 16,6 | 20,0 | 11,8 | 282 |
| steak | 27,8 | 29,6 | 1,7 | 384 |
Sausages | ||||
| boiled sausage | 13,7 | 22,8 | 0,0 | 260 |
| smoked sausage | 28,2 | 27,5 | 0,0 | 360 |
| smoked sausage | 16,2 | 44,6 | 0,0 | 466 |
| dry-cured sausage | 24,1 | 38,3 | 1,0 | 455 |
| smoked sausage | 9,9 | 63,2 | 0,3 | 608 |
| blood sausage | 9,0 | 19,5 | 14,5 | 274 |
| sausages | 10,1 | 31,6 | 1,9 | 332 |
| sausages | 12,3 | 25,3 | 0,0 | 277 |
| pork chops | 10,0 | 33,0 | 0,0 | 337 |
Bird | ||||
| turkey | 19,2 | 0,7 | 0,0 | 84 |
| duck | 16,5 | 61,2 | 0,0 | 346 |
| goose | 16,1 | 33,3 | 0,0 | 364 |
| game | 34,0 | 6,5 | 0,0 | 200 |
Eggs | ||||
| omelette | 9,6 | 15,4 | 1,9 | 184 |
| eggs | 12,7 | 10,9 | 0,7 | 157 |
Fish and seafood | ||||
| fried fish | 19,5 | 11,7 | 6,2 | 206 |
| boiled fish | 17,3 | 5,0 | 0,0 | 116 |
| dried fish | 17,5 | 4,6 | 0,0 | 139 |
| smoked fish | 26,8 | 9,9 | 0,0 | 196 |
Oils and fats | ||||
| vegetable oil | 0,0 | 99,0 | 0,0 | 899 |
| butter | 0,5 | 82,5 | 0,8 | 748 |
| animal fat | 0,0 | 99,7 | 0,0 | 897 |
| fish oil | 0,0 | 100,0 | 0,0 | 902 |
Alcoholic drinks | ||||
| brandy | 0,0 | 0,0 | 0,5 | 225 |
| vermouth | 0,0 | 0,0 | 15,9 | 158 |
| whiskey | 0,0 | 0,0 | 0,4 | 235 |
| vodka | 0,0 | 0,0 | 0,1 | 235 |
| gin | 0,0 | 0,0 | 0,0 | 220 |
| cognac | 0,0 | 0,0 | 0,1 | 239 |
| liquor | 0,3 | 1,1 | 17,2 | 242 |
| beer | 0,3 | 0,0 | 4,6 | 42 |
| port wine | 0,4 | 0,0 | 12,0 | 163 |
| rum | 0,0 | 0,0 | 0,0 | 220 |
| champagne | 0,2 | 0,0 | 5,0 | 88 |
Non-alcoholic drinks | ||||
| soda water | 0,0 | 0,0 | 0,0 | |
| bread kvass | 0,2 | 0,0 | 5,2 | 27 |
| cola | 0,0 | 0,0 | 10,4 | 42 |
| coffee | 0,2 | 0,0 | 0,3 | 2 |
| lemonade | 0,0 | 0,0 | 6,4 | 26 |
| Pepsi | 0,0 | 0,0 | 8,7 | 38 |
| sprite | 0,1 | 0,0 | 7,0 | 29 |
| Fanta | 0,0 | 0,0 | 11,7 | 48 |
| energy drink | 0,0 | 0,0 | 11,3 | 45 |
Juices and compotes | ||||
| compote | 0,5 | 0,0 | 19,5 | 81 |
| juice | 0,3 | 0,1 | 9,2 | 40 |
| jelly | 0,2 | 0,0 | 16,7 | 68 |
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