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KFC Diet

Written by Sky Taylor, Diet Bites

KFC, Best Choices for Dieters

One of the Kings of fast food, itís time for KFC to come out of the Diet Closet and run with their original name: Kentucky Fried Chicken. The Diet World is a vast, much different terrain than it was in yesteryear.  

Although we still recommend that a dieter should hide from fried to drop excess pounds, there comes a time when we must all hone our dieting skills and execute control over what we pass through our lips.

I canít imagine going through life, never being able to sample the Colonelís tasty original fried chicken recipe.

However, only occasionally - as in once every few months. And with their awesome grilled chicken on their menu - who needs fried?

The following menu suggestions are to assist dieters with the better fast food menu selections when they visit this restaurant establishment.

They are based chiefly on caloric content - but the dieter should also look at the other elements of the selection such as dietary fat distribution, cholesterol content and so forth.

1 Day Diet Plan for KFC

Lunch Menu

Let's keep things real and go grilled today, shall we? And let's do a comparison for lunch menu to see how going grilled can save us quite a few calories and dietary fat grams.

Fattier Menu Choices

1 Original Drumstick* -  120 calories, 7 total fat grams, 1.5 saturated fat grams, 45 mgs cholesterol, 310 mgs of sodium (salt) and 11 protein grams.

1 mashed potato with gravy -  120 calories, 4 total fat grams, 1 saturated fat gram, 0 mgs cholesterol, 320 mgs of sodium (salt) and 2 protein grams.

1 biscuit** - 180 calories, 8 total fat grams, 6 saturated fat gram, 0 mgs cholesterol, 530 mgs of sodium (salt) and 4 protein grams.

The total calories for this meal would be about 420 calories which is in-reason with lunch caloric totals - but this meal is quite extreme in dietary fat content. Let's see how a healthier meal would look.

Healthier Menu Choices

1 Grilled Chicken Drumstick: 90 calories, 4 total fat grams, 1 saturated fat grams, 60 mgs cholesterol, 290 mgs of sodium (salt) and 13 protein grams.

OR enjoy 1 Grilled Chicken Breast*** -  220 calories, 7 total fat grams, 2 saturated fat grams, 135 mgs cholesterol, 730 mgs of sodium (salt) and 40 protein grams.

Corn on the Cob: 70 calories, 0.5 total fat grams, 0 saturated fat grams, 0 mgs cholesterol, 0 mgs of sodium (salt) and 2 protein grams.

Green Beans: 25 calories, 0 total fat grams, 0 saturated fat grams, 0 mgs cholesterol, 260 mgs of sodium (salt) and 1 protein gram.

Based on the grilled drumstick, corn on the cob and green beans the total calories equal only 185 - so we'd need to add a bit more food to the meal. The grilled chicken breast would be a more filling option over the drumstick because our vegetables are nice and low in caloric content.

Health Notes

*If you must have the chicken breast it will cost you close to 400 calories if you order with the skin and breading - as well as 21 fat grams. The sodium content is also steep at 1,080. The skin and breading as well as the frying process double the caloric values of the chicken breast.

**The issue with the biscuit is that it contains 8 total fat grams but almost all are in the form of extremely unhealthy saturated fat which contributes to heart disease, stroke, diabetes and some types of cancer.

***If we examine the data between the grilled and fried chicken drumstick we can see that although the drumstick has skin and is fried in oil, it contains fewer calories and fat grams.

Therefore, we have to look at the size of the foods when choosing along with their nutrition facts. The fried drumstick makes the better option over the fried breast based on nutritional values.

Dinner Menu

KFC has a very delicious Chicken Pot Pie. However, it contains almost 800 calories for the whole pie; the good news is that it's a fairly generous chicken pot pie. If you order the pie, share it with someone - or take the other Ĺ home and enjoy for another meal.

Foodnote: Based on caloric values, the KFC Snackers can make a good menu choice when you're wanting a light meal.

The KFC Snacker with a crispy strip of chicken contains 310 calories, 15 grams of fat, 2.5 gram of Trans fat, 35 ml of cholesterol, 600 milligrams of sodium, 30 carbohydrate grams, 2 grams of fiber, and 15 grams of protein.

The KFC Buffalo Snacker contains 270 calories, 9 grams of fat, 1.5 grams of saturated fat, 30 ml of cholesterol, 720 milligrams of sodium, 31 carbohydrate grams, 2 grams of fiber, and 15 grams of protein.

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