The food system is constantly changing: after the peak of "starvation" diets, "protein" or "fat" diets come. Calorie restriction or the opposite nutritional systems are trends. 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 motives to lose weight at any cost, rush to limit our food, first of all eliminating fats and proteins. But it's one thing to "move" your body for a week, it's quite another to eat like this all the time: it doesn't bode well in the long run. But who follows the rules when you "really need" to lose weight?
Why protein food should be on 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 eliminate protein from your diet: without it, your muscles will not recover properly after training.
- A lack of protein in the diet causes deterioration and weakening of hair, teeth, nails and bones.
- Proteins consist of amino acids - the body needs 22 for normal functioning, of which 9 are not produced by the body and are obtained from food. When you eliminate protein from the menu, you do not get substances without which the normal functioning of the body is impossible.
- Without proteins, metabolic processes do not take place, because they act as a service for the supply of 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 need to supplement them with special vitamins and nutritional supplements.
Protein diet for weight loss: how it works
Scientists have been studying the effects of a protein diet 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 inhibits the production of the hunger hormone (ghrelin): therefore, the food that suppresses "brutal hunger" is usually understood as meat;
- Protein accelerates metabolism, helps burn calories quickly. Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets 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 goes into a state of ketosis, during which excess fat is effectively lost;
- In the case of intense weight loss through physical activity, the protein menu is important in the fight against sagging skin, which is possible with a sudden loss of extra pounds, strengthening bones, teeth and hair.
Protein diet rules
Any serious diet should be prescribed and monitored by a doctor, taking into account your characteristics, desired and actual weight. Such a diet can be high in protein, as in the muscle growth periods of professional athletes, or in the form of rational nutrition to improve health and lose weight. The second option will help you achieve the desired result without much difficulty.
The rules for protein weight loss are as follows:
- Protein should make up 50% of the daily menu (ideally 60%).
- Fats and carbohydrates should be reduced, ideally they should not exceed 15% of the daily diet.
- Vegetables and herbs complement the protein menu with fiber and vitamins.
- Sweet fruits should be limited to 2 units per day.
- You need to drink more water, avoiding sugary soda of course.
- The menu has no place for preservatives, sauces and mayonnaise.
- The main focus is on food prepared without frying, boiled or steamed.
- Feeding is partial, 5-6 times a day, in portions of no more than 200 grams.
- Physical activity is important for speeding up the metabolism and thus 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, it can be difficult. And the body should not be kept on a strict diet of this type for more than 3-4 weeks or the diet should be supervised by a doctor.
Contraindications to this diet:
- anemia;
- pregnancy and breastfeeding;
- kidney disease;
- pancreatic diseases;
- cardiovascular problems;
- diabetes;
- cases of individual protein intolerance.
And yes, protein poisoning is not a myth.
If you want to focus on protein nutrition and lose weight easily without changing your diet much, you just need to look at the menu:
- increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, milk and fermented milk products;
- monitor the total daily calorie intake;
- eat in small portions and drink enough fluids;
- minimize frying when cooking, remove mayonnaise from the diet, reduce salt and coffee consumption;
- To speed up weight loss, you need to do physical exercises.
How to make a menu correctly
Now about planning a protein menu for weight loss. Many people feel uncomfortable when offered to prepare a menu for the week. We'll show you some rough options that you can focus on. Or make them your weekly menu.Breakfast
Eggs
In the diet mode, it is customary to eat only proteins. However, even on a diet, you can eat eggs almost every day if you are not allergic. For example, on Monday and Wednesday, the menu may include boiled eggs, and on Tuesday and Thursday, an omelette.
Both chicken and quail eggs are useful - you can alternate them. Below you will find a recipe for a simple and delicious omelette.
Cereals and porridges
Nutritionists call lentil and bean porridge protein-rich. The first is tasty and low-calorie, rich in trace elements and fiber. It should be included in the breakfast or lunch menu at least once a week. Find the recipe below.
It's important
Despite the benefits, grains are high in carbohydrates that can wreak havoc on your diet. Therefore, we recommend that you do not often include porridges, jerky and granola in your menu.
Milk
An excellent choice for breakfast is yogurt or cottage cheese: however, they should be sugar-free and low-fat in the diet menu.
You can add fresh or frozen berries to fermented milk products, and greens to cottage cheese to taste. Or you can make a delicious protein (low calorie! ) yogurt with oriental eggs - step-by-step instructions and photos await you below.
Breakfast "combination" with meat
In autumn and winter, breakfast is denser than in summer, because energy is needed for the whole coming day. Therefore, scrambled eggs with turkey will be useful. In addition, it is ready in 10 minutes.
Dinner
Salad
Tuna salad with beans, like our recipe, can be a complete lunch. A balanced, filling meal in just 15 minutes.
Mussel Spinach Salad can be a lunch or part of a mixed meal. Tasty, low-calorie and nutritious.
Soups
A simple and healthy lean lentil soup? Easy, fast and cheap in every sense. Check out our step-by-step recipe.
Another option is aromatic bean soup. Pork tenderloin is rich in protein and has almost no fat or carbohydrates. Just replace the sour cream with Greek yogurt: it's less fat.
If you think that traditional cabbage soup is not suitable for you, you are wrong - take our recipe with photos and prepare a delicious, healthy and inexpensive soup.
You can also consider the options of vegetable soups with shrimp: but to follow the diet, you should remove the fatty cream or replace it with protein yogurt.
Second courses
Tuna is called sea beef: it is dense, juicy and meat-like, rich in protein and vitamins. Therefore, tuna fillet can be the choice of a lunch dish, the step-by-step recipe for its preparation is given below.
And dumplings? If they are fish according to the recipe below, they can be prepared for almost the entire period of the diet, and there will be no problems with lunch either: 2-3 days of dumplings a week will definitely not tire of the monotony.
If you are short on time, keep the recipe with the video below. Chicken fillet with beans is perhaps the fastest recipe for delicious weight loss.
Another good choice for a quick and filling afternoon meal: try the spicy beef - you won't be disappointed.
It's important
If your goal is to lose weight, pay attention to the amount of calories you consume. Our lunch options should be considered meals to choose from: combine a first course and a salad or a main course and a salad without exceeding the daily calorie allowance.
Dinner
Fish or seafood
Spinach with shrimp can be called a snack, a hearty dinner or a hot salad - the essence will not change. This is a low-calorie and very tasty dish: almost a haute cuisine menu, but it is prepared in less than half an hour.
If you're wondering if it's possible to eat cheaply on a diet like this, the answer is, of course. It is not necessary to eat shrimp every day, classic, inexpensive white fish is enough. For example, cod - a lot of vitamins, proteins and a very beautiful presentation. You can prepare the recipe below in half an hour, and your family or guests will be delighted with its appearance, taste and health.
Advice
Fish dishes are usually 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. However, considering the calorie requirements, we advise you to pay attention to the recipe for juicy roast turkey with teriyaki sauce.
You can eat meat steaks or steaks 1-3 times a week. Their calorie content will be reduced by frying or grilling without oil.
Combined dinner
Baking, as many believe, should be avoided when following a diet. But not from beef liver pancakes according to our recipe. You can prepare the dish at least once a week and make it even healthier: bake pancakes in the oven without oil.
If you don't mind having scrambled eggs for dinner, here is the recipe for it with fried meat. You can also reduce its calorie content by choosing the oven instead of the pan.
Would you like some pizza? There is a perfectly acceptable option that you can afford once every 1-2 weeks: get a recipe for mini pizza with zucchini.
Appetizers and desserts
Nuts, seeds, chia and sesame seeds are high in protein but high in fat. So a handful of nuts or seeds is not suitable as a snack during diet weeks. But you can decorate vegetable salad with a spoonful of nuts.
The same with dried fruits - raisins, dried apricots, prunes and citrus fruits. They are high in protein, fiber and sugar. It can ruin your week's efforts.
What you didn't sell for breakfast from yogurt and cottage cheese snacks is quite suitable as a snack. A slice of sheep's cheese is a great solution for any occasion.
And in order to be able to enjoy desserts, but not to increase the total amount of calories, you can approach the matter in a sporty way: use protein powder. It is used instead of flour in cakes and cheesecakes. It turns out that it is a protein bomb of benefits and taste. Like, for example, those waffles, the recipe of which you can find below.
What can be done?
Make protein shakes. They are saturated with protein, provide vitamins and an unusual taste. Learn easy weight loss smoothie recipes to get you started on your way to a healthy diet.