The food system is constantly changing: after the peak of "starvation" diets, come "protein" or "fat" diets. Either calorie restriction or the opposite nutritional systems are trending. We will talk about the protein diet: what are its benefits, under what conditions it will help you lose weight.
Why You Shouldn't Give Up Protein
A young girl, a mature woman, an aspiring athlete - sometimes all of us, driven by the motives of losing weight at any cost, rush to limit ourselves in food, first removing fats and proteins. But it's one thing to give your body a "flush" for a week, and quite another to eat like this all the time: it won't do you any good in the long run. But who follows the rules when you "really need" to lose weight?
Why there should be protein foods in the menu:
- Without protein there is no muscle building. When athletes gain muscle mass, they need to consume a lot of protein. If you are not an athlete and just want to lose fat, do not remove protein from your diet: without it, your muscles will not recover properly after training.
- With a lack of protein in the diet, hair, teeth, nails and bones deteriorate and weaken.
- Proteins consist of amino acids - the body needs 22 for normal functioning, 9 of which the body does not produce on its own and receives from food. When you exclude proteins from the menu, you do not receive substances without which the normal function of the body is impossible.
- Without proteins, there are no metabolic processes, because they function as a service for delivering oxygen molecules to the cells of the body.
- Trying to limit yourself to only plant proteins (for vegans) has consequences: not all essential amino acids are found in grains, nuts and soy. Vegans should supplement them with special vitamins and dietary supplements.
Protein diet for weight loss: how it works
Scientists have been studying the effects of protein nutrition on weight loss for decades. And we found out why it is important in the fight against extra pounds:
- Protein, especially from meat, activates the production of the satiety hormone (leptin) and suppresses the production of the hunger hormone (ghrelin): this is why the food that satisfies "brutal hunger" is most often understood as meat;
- Protein speeds up your metabolism, helping you burn calories quickly. Diets Dukan, Atkins, Malysheva, Kremlin and many others for weight loss are based on this. The keto phenomenon is of the same nature: when a person receives a lot of protein and fat, but little carbohydrates, the body enters a state of ketosis, in which the effective loss of excess fat occurs;
- In the case of intensive weight loss through physical activity, a protein menu is important to fight sagging skin, which is possible with a sudden loss of excess kilograms, and to strengthen bones, teeth and hair.
Protein diet rules
Any serious diet should be prescribed and monitored by your doctor, taking into account your characteristics, desired and current weight level. Such a diet can be high protein, like that of professional athletes during periods of muscle growth, or a form of rational nutrition to improve health and lose weight. The second option will help you get the desired result without much difficulty.
The rules for protein weight loss are:
- Proteins should make up 50% of the daily menu (ideally 60%).
- Fats and carbohydrates should be reduced, ideally not exceeding 15% of the daily diet.
- Vegetables and herbs complete the protein menu with fiber and vitamins.
- Sugary fruits should be limited to 2 pieces per day.
- You should drink more water, avoiding, of course, sweet soda.
- There is no place on the menu for preservatives, sauces and mayonnaise.
- The emphasis is on food cooked without frying, boiling or steaming.
- Meals are partial, 5-6 times a day, in portions no more than 200 grams.
- Physical activity is important for speeding up metabolism and therefore for faster weight loss.
This approach to nutrition helps you lose 4 to 10 extra pounds in two weeks. But if you follow the proportions of protein, fat and carbohydrates described above, this can be difficult. And the body should not be subjected to a strict diet of this type for more than 3-4 weeks, or the diet should be supervised by a doctor.
Contraindications for this diet:
- anemia;
- pregnancy and breastfeeding;
- kidney disease;
- pancreatic diseases;
- problems with the heart and blood vessels;
- diabetes;
- cases of individual intolerance to proteins.
And yes, protein poisoning is not a myth.
If you want to focus on protein food and lose weight easily without changing your diet too much, you just need to review the menu:
- increase the amount of protein products in the diet: include meat, fish, eggs, green vegetables, dairy products and fermented milk;
- monitor total daily calorie intake;
- eat small meals and drink enough fluids;
- minimize frying during cooking, remove mayonnaise from the diet, reduce the consumption of salt and coffee;
- To speed up weight loss, you need as much physical exercise as possible.
How to make a menu correctly
Now about planning a protein menu for weight loss. Many people feel uncomfortable when offered ready-made menus for the week. We will show you the approximate options that you can focus on. Or compile your menu for the week from them.BREAKFAST
egg
In the diet regime, it is common to eat only protein. But even on a diet, you can eat eggs almost every day if you don't have an allergy. For example, on Monday and Wednesday the menu may include boiled eggs, and on Tuesday and Thursday there may be an omelette.
Both chicken and quail eggs are useful - you can alternate them. Below you will find the recipe for a simple and delicious omelette.
Cereal and porridge
Nutritionists call lentil and bean porridge the richest in protein. The first is tasty and low in calories, rich in trace elements and fiber. It should be included in the menu for breakfast or lunch at least once a week. Find the recipe below.
Important
Despite the benefits, whole grains are high in carbohydrates, which can derail your diet. Therefore, we recommend to include porridge, muesli and granola in the menu rarely.
milkweed
Yogurt or cottage cheese for breakfast is a great option: but on the diet menu they should be sugar-free and low-fat.
You can add fresh or frozen berries to fermented milk products, and greens for taste to cottage cheese. Or you can make delicious protein yogurt (with few calories! ) with oriental eggs - step-by-step instructions and photos await you below.
Breakfast combined with meat
In autumn and winter, the morning is denser than in summer, because we need energy for the whole day ahead. Therefore, scrambled eggs with turkey will be useful. Moreover, it is prepared in 10 minutes.
dinner
Salads
Tuna salad with beans, as in our recipe, can be a complete lunch. Balanced and satisfying meals in just 15 minutes.
Mussels in a spinach salad can be a lunch or part of a set meal. Delicious, low-calorie and nutritious.
soups
Simple and healthy lentil soup? Easy, fast and free in every sense. Discover our recipe with step-by-step description.
Another option is aromatic bean soup. Pork tenderloin is rich in protein and contains almost no fat or carbohydrates. Just replace the yogurt with Greek yogurt: it's less fatty.
If you think that traditional cabbage soup will not suit you, you are wrong - get our recipe with photos and prepare a delicious, healthy and budget soup.
You can also consider options for vegetable soups with shrimp: but to comply with the diet, you need to remove the thick cream or replace it with protein yogurt.
Second courses
Tuna is called the beef of the sea: it is dense, juicy and similar to meat, it contains a lot of protein and vitamins. Therefore, tuna fillet can be an option for a lunch dish, a step-by-step recipe for its preparation is presented below.
What about dumplings? If it is fish according to the following recipe, it can be prepared almost for the entire period of the diet and you will not have any problem with lunch: 2-3 days of pancakes a week will definitely not bore you with monotony.
If time is short, keep the recipe with the video below. Chicken fillet with beans is probably the fastest recipe for delicious weight loss.
Another good option for a quick and satisfying afternoon meal: try the spicy beef - you won't be disappointed.
Important
Watch your calorie intake if your goal is to lose weight. Our lunch options should be considered dishes to choose from: combine the first course and salad or the main course and salad, without going beyond the daily calorie level.
dinner
Fish or seafood
Spinach with shrimp can be called a snack, a complete dinner or a hot salad - the essence will not change. This is a low-calorie and very tasty dish: almost high-end kitchen menu, but prepared in less than half an hour.
If you are wondering if it is possible to eat freely on such a diet, then the answer is of course. It is not necessary to eat shrimp every day; classic, cheap white fish is enough. For example, cod - lots of vitamins, protein and a very nice presentation. The following recipe can be prepared in half an hour and your family or guests will be delighted with its appearance, taste and health.
Advice
Fish dishes are generally high in protein and nutrients, but usually low in calories; try to include them in your diet at least 3 times a week.
Meat or poultry
Steak is always good because meat is one of the main sources of protein. But considering the calorie requirements, we advise you to pay attention to the recipe for juicy turkey steak with teriyaki sauce.
You can eat steaks or steaks 1-3 times a week. Their caloric content will be reduced by baking or grilling without oil.
Combined dinner
Baking, as many believe, should be abandoned in the diet. But from beef liver pancakes according to our recipe - no. You can prepare the dish at least once a week and make it even healthier: bake the pancakes in the oven without oil.
If you don't mind having scrambled eggs for dinner, here's a recipe for it with fried meat. You can also reduce its calorie content by choosing the oven instead of a pan.
Would you like a pizza? There is a completely acceptable option that you can afford once every 1-2 weeks: get a recipe for zucchini mini-pizzas.
Snacks and sweets
Nuts, seeds, chia and sesame seeds are high in protein but high in fat. So a handful of nuts or seeds are not suitable as a snack during the diet weeks. But you can decorate a vegetable salad with a spoonful of nuts.
The same with dried fruits - raisins, dried apricots, prunes and citrus fruits. They contain protein, fiber and lots of sugars. This can derail your week's efforts.
What you did not sell for breakfast from yogurt and curd foods is quite suitable as a snack. A slice of sheep's cheese is a great solution for any occasion.
And to be able to enjoy sweets, but not increase the total calorie content, you can approach the matter in a sporty way: use protein powder. Instead of flour, pies and cheese are added. It turns out to be a protein bomb with benefits and taste. Such as those waffles, the recipe of which you will find below.
What can be done?
Make protein shakes. They are saturated with protein, provide vitamins and unusual taste. Learn easy smoothie recipes for weight loss to get you started on your way to healthy eating.