The food system is constantly changing: after the peak of "starvation" diets, come "protein" or "fat" diets. Either calorie restriction or opposite nutrition systems are in trend. 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 we all rush, driven by the motives to lose weight at any cost, to limit ourselves in food and first eliminate fats and proteins. But it's one thing to give your body a "shake-up" for a week, and another to always eat like this: it doesn't bode well in the long run. But who follows the rules when you "really need" to lose weight?
Why should there be protein food 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 weight, do not eliminate 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 function, of which 9 the body does not produce itself and receives from food. When you exclude protein from the menu, you do not get substances without which normal body function is impossible.
- Without proteins, there are no metabolic processes because they act as a service to deliver oxygen molecules to the body's cells.
- Trying to limit yourself to only plant protein (for vegans) has consequences: Not all essential amino acids are found in grains, nuts and soy. Vegans must supplement them with special vitamins and supplements.
Protein diet for weight loss: how it works
Researchers have studied the effects of protein nutrition on weight loss for decades. And we found out why it is important in the fight against extra kilos:
- Protein, especially from meat, activates the production of the satiety hormone (leptin) and suppresses the production of the hunger hormone (ghrelin): therefore food that satiates "brutal hunger" is most often understood as meat;
- Protein speeds up your metabolism and helps you 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 proteins and fats, but few carbohydrates, the body enters a state of ketosis, where an effective loss of excess fat occurs;
- For intensive weight loss through physical activity, a protein menu is important to combat loose skin, which is possible with a sudden loss of extra kilos, 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 actual weight levels. Such a diet can be high protein, like professional athletes in 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 effort.
The rules for protein weight loss are:
- 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 supplement the protein menu with fiber and vitamins.
- Sugary fruits should be limited to 2 pieces per day.
- You must drink more water, of course avoid sugary soda.
- There is no room on the menu for preservatives, sauces and mayonnaise.
- The emphasis is on food prepared without frying, boiling or steaming.
- Meals are fractional, 5-6 times a day, in portions of no more than 200 grams.
- Physical activity is important for speeding up the metabolism and therefore for faster weight loss.
This approach to nutrition will help you lose from 4 to 10 extra pounds in two weeks. But if you follow the proportions of proteins, fats and carbohydrates described above, this can be difficult. And the body should not be subjected to a strict diet of this type for longer 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;
- problems with the heart and blood vessels;
- 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, just go through the menu:
- increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, dairy products and fermented milk products;
- monitor your total daily calorie intake;
- eat small meals and drink enough fluids;
- minimize frying when cooking, remove mayonnaise from the diet, reduce salt and coffee consumption;
- To accelerate weight loss, you need feasible physical exercise.
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 show you approximate options that you can focus on. Or put together your own menu for the week from them.Breakfast
Egg
In diet mode, it is customary 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, the menu on Monday and Wednesday may include boiled eggs, and on Tuesdays and Thursdays there may be an omelette.
Both chicken and quail eggs are useful - you can alternate them. You will find the recipe for a simple and delicious omelette below.
Cereals and porridge
Nutritionists call lentil and bean porridge the most protein-rich. The first is tasty and low-calorie, rich in microelements and fiber. It is worth including it on the menu for breakfast or lunch at least once a week. Find the recipe below.
Important
Despite the benefits, grains contain a lot of carbohydrates, which can ruin your diet. Therefore, we recommend including porridge, muesli and granola in the menu rarely.
Dairy
Yoghurt or cottage cheese for breakfast is a good option: but in the diet menu they must be sugar-free and low-fat.
You can add fresh or frozen berries to fermented milk products and greens to taste to cottage cheese. Or you can make delicious protein yogurt (low calorie! ) with oriental eggs - step-by-step instructions and pictures await you below.
Breakfast "combo" with meat
In autumn and winter, breakfast is closer than in summer, because we need energy for the whole coming day. Therefore, scrambled eggs with turkey will be beneficial. In addition, it is prepared in 10 minutes.
Dinner
Salads
Tuna salad with beans, as in our recipe, can be a complete lunch. Balanced, filling meals in just 15 minutes.
Clams in a spinach salad can be a lunch or part of a regular meal. Tasty, low calorie and nutritious.
Soups
Simple and healthy lean lentil soup? Easy, fast and cheap in every sense. See 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 sour cream with Greek yogurt: it's less fat.
If you think that traditional cabbage soup will not suit you, you are wrong - take our recipe with pictures and prepare a tasty, healthy and budget-friendly soup.
You can also consider options for vegetable soups with shrimp: but to comply with the diet, you should remove the heavy cream or replace it with protein yogurt.
Other courses
Tuna is called sea beef meat: it is dense, juicy and looks like meat, 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.
How about dumplings? If it is fish according to the recipe below, they can be prepared for almost the entire diet period, and you will not have any problems with lunch: 2-3 dumpling days a week will certainly not bore you with the monotony.
If time is short, save the recipe with the video below. Chicken fillet with beans is perhaps the fastest recipe for delicious weight loss.
Another good option for a quick and satisfying solution for an afternoon meal: try the spicy beef - you won't be disappointed.
Important
Pay attention to your calorie intake if your goal is to lose weight. Our lunch options should be considered dishes to choose from: combine first course and salad or main course and salad, without going over the daily calorie level.
Dinner
Fish or shellfish
Spinach with shrimp can be called a snack, a full dinner or a warm salad - the essence will not change. This is a low-calorie and very tasty dish: almost haute cuisine menu, but prepared in less than half an hour.
If you are wondering if it is possible to eat cheaply on such a diet, then of course the answer is yes. It is not necessary to eat shrimp every day; classic, cheap white fish is enough. For example, cod - a lot of vitamins, protein and a very beautiful presentation. The recipe below 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 rich in protein and nutrients, but are 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 taking into account 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 calorie content will be reduced by baking or grilling without oil.
Combi dinner
Baking, as many believe, should be given up on a 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 want to eat 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 roasting pan.
Do you want pizza? There is a perfectly acceptable option that you can afford once every 1-2 weeks: get a recipe for mini pizza with zucchini.
Snacks and desserts
Nuts, seeds, chia and sesame seeds are rich in protein, but they are high in fat. So a handful of nuts or seeds is not suitable as a snack during the slimming 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 ruin your week's efforts.
What you didn't sell for breakfast of yogurt and curd snacks is quite suitable as a snack. A slice of sheep's cheese is an excellent solution for any occasion.
And to be able to enjoy desserts, but not increase the total calorie content, you can approach the matter in a sporty way: Use protein powder. It is added instead of flour to pies and cheesecakes. It turns out to be a protein bomb of benefits and taste. Like, for example, the waffles for which you will find the recipe below.
What can be done?
Make protein shakes. They satiate with protein, provide vitamins and an unusual taste. Learn simple weight loss smoothie recipes to start moving toward healthy eating.