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Benefits of a Diet of Only Chicken and Fruit

author image Natalie Stein
Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.
Benefits of a Diet of Only Chicken and Fruit
Grilled chicken sticks alongside some sliced lemon. Photo Credit Paul_Brighton/iStock/Getty Images

Eating plans can become so complicated that a diet of only chicken and fruit might seem appealing because it is simple. The diet includes chicken, such as the breast, liver and thighs, as well as all kinds of fruit, such as berries, melons, peaches and avocados. The diet might have some benefits, but it is not nutritionally adequate, and a nutritionist can help you develop a meal plan that meets your needs.

Healthy Blood Pressure

Most fruits are high in potassium and nearly sodium-free, and chicken is low in sodium. A high-potassium, low-sodium diet might lower your chances of developing high blood pressure, heart disease and stroke, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. However, the diet does not provide sufficient amounts of all of the nutrients you need for healthy blood pressure. For example, your diet might be low in magnesium, more easily obtainable in vegetables, beans, nuts and fortified grains, according to the Linus Pauling Institute's Micronutrient Information Center.

Nutrient Density

Chicken and fruit are nutrient-dense, which means they provide beneficial nutrients and do not contain added salt or empty calories from solid fats or added sugars or starches. Nutrients in chicken include high-quality protein, iron, zinc, riboflavin, niacin, pantothenic acid and vitamin B-6, and fruit supplies dietary fiber, vitamin C and vitamin A. The diet lacks some essential nutrients that other nutrient-dense foods provide, such as calcium and vitamin D from reduced-fat dairy products.

Lower Cholesterol

Dietary fiber lowers levels of bad LDL cholesterol in your blood, and you can get it from most fruits, including berries, apples, pears and oranges. Avocados and olives are sources of monounsaturated fats, which might lower your cholesterol. A diet of only chicken and fruit might help you lower your cholesterol levels because it does not include cholesterol-raising trans fats from partially hydrogenated oils, such as those in processed snack cookies or crackers and fried foods. Choose skinless, white-meat chicken to lower your intake of saturated fat and cholesterol.

Weight Loss

A diet of chicken and fruit can help you lose weight because it cuts out calories from other sources, such as other meats, dairy products, fats, beans, grains and sweets. However, your total calories determine whether you lose weight, and if you eat too many calories, you will still gain weight just by eating chicken and fruit. High-calorie choices include avocados, with 322 calories; dried fruit, such as raisins, with more than 500 calories per cup; and chicken thighs with the skin, with 198 calories each.

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