The food system is constantly changing: after the peak of "starvation" diets come "protein" or "fat" diets. Either calorie restriction or contrasting nutritional systems are in trend. We will talk about the protein diet: what are its benefits, under what conditions does it help you lose weight.
Why you shouldn't give up protein?
A young girl, a mature woman, an avid athlete - sometimes we all, driven by the instinct to lose weight at any cost, rush to limit ourselves in food, removing fats and proteins first. But it's one thing to "jolt" your body for a week and another to eat this way all the time: it doesn't bode well in the long run. So who follows the rules when you "really need" to lose weight?
Why should protein foods be included in the menu:
- Without protein, there is no muscle growth. 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 protein, 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 are not produced by the body and are obtained from food. When you exclude protein from the menu, you do not get substances without which normal body function is impossible.
- Without proteins, there would be no metabolic processes because proteins work as a service to deliver oxygen molecules to body cells.
- Trying to limit yourself to only plant protein has consequences (for vegans): not all essential amino acids are found in grains, nuts, and soy. Vegans need to support them with special vitamins and nutritional supplements.
Protein diet for weight loss: how does it work?
Scientists have been studying the effects of a protein diet on weight loss for decades. We learned why this is important in the fight against excess weight:
- Protein, especially from meat, stimulates the production of the satiety hormone (leptin) and suppresses the production of the hunger hormone (ghrelin): that is why foods that satisfy "ruthless hunger" are most often understood as meat;
- Protein helps you burn calories quickly by speeding up your metabolism. Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets are based on it. The keto phenomenon is of the same nature: when a person takes in a lot of protein and fat, but little carbohydrates, the body enters a state of ketosis, where the loss of excess fat effectively occurs;
- In case of intense weight loss through physical activity, a protein menu is important to combat skin sagging, which is possible with sudden excess weight loss, 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, as in professional athletes during their muscle-gain period, or a rational diet 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:
- Protein should make up 50% (ideally 60%) of the daily menu.
- Fats and carbohydrates should be reduced, ideally not exceeding 15% of the daily diet.
- Vegetables and herbs complement the protein menu with fiber and vitamins.
- Sugary fruits should be limited to 2 per day.
- You need to drink more water and, of course, avoid sweet soda.
- There is no room for preservatives, sauces and mayonnaise on the menu.
- Emphasis is placed on foods that are cooked without frying, boiling or steaming.
- Meals are fractional, 5-6 times a day, in portions not exceeding 200 grams.
- Physical activity is important to speed up the metabolism and therefore lose weight faster.
This approach to nutrition will help you lose an extra 4 to 10 pounds in two weeks. However, this may be difficult if you follow the protein, fat and carbohydrate ratios described above. And the body should not be subjected to this type of strict diet for more than 3-4 weeks or the diet should be done under the supervision of a doctor.
Contraindications to this diet:
- anemia;
- pregnancy and breastfeeding;
- kidney disease;
- pancreatic diseases;
- problems with the heart and blood vessels;
- diabetes;
- individual cases of 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 too much, just examine the menu:
- Increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, dairy and fermented milk products;
- monitor your total daily calorie intake;
- eat small meals and drink enough fluids;
- minimize frying when cooking, eliminate mayonnaise from the diet, reduce salt and coffee consumption;
- To speed up weight loss, you need proper physical exercise.
How to make a menu correctly?
Now about planning a protein menu for weight loss. Many people feel uncomfortable when presented with ready-made weekly menus. We will show you approximate options that you can focus on. Or make your own weekly menu from them.Breakfast
Eggs
In diet mode, it is customary to eat only protein. However, even when you are on a diet, you can eat eggs almost every day if you are not allergic. For example, boiled eggs may be on the menu on Mondays and Wednesdays, and omelets may be on the menu on Tuesdays and Thursdays.
Both chicken and quail eggs are useful - you can alternate them. You will find a simple and delicious omelette recipe below.
Cereals and porridge
Nutritionists call lentil and bean porridge the richest in protein. Firstly, it is delicious and low-calorie, rich in microelements and fiber. It is worth including it in the breakfast or lunch menu at least once a week. Find the recipe below.
Important
Despite their benefits, grains contain a lot of carbohydrates, which can disrupt your diet. Therefore, we recommend that you rarely include porridge, muesli and granola in the menu.
Daily
For breakfast, yoghurt or cottage cheese is a great option: but in the diet menu they should be unsweetened and low-fat.
You can add fresh or frozen berries to fermented milk products, greens to give cottage cheese a taste. Or you can make delicious protein (low calorie! ) yoghurt with oriental eggs - step by step instructions and photos are waiting for you below.
Meat breakfast "combination"
In autumn and winter, breakfast is busier than in summer because we need energy for the day ahead. Therefore, scrambled eggs with turkey will be useful. Moreover, it is prepared in 10 minutes.
Evening meal
Salads
It can be a complete lunch, as in our tuna salad with beans recipe. Balanced, satisfying meals in just 15 minutes.
Mussels in spinach salad can be part of a lunch or set meal. Delicious, low-calorie and nutritious.
soups
Simple and healthy fat-free lentil soup? Easy, fast and cheap in every sense. Catch our step-by-step recipe.
Another option is aromatic bean soup. Pork tenderloin is rich in protein and contains almost no fat or carbohydrates. Replace sour cream with Greek yogurt: it has less fat.
If you think traditional cabbage soup does not suit you, you are wrong; Get our recipe with photos and prepare a delicious, healthy and budget-friendly soup.
You can also consider vegetable soup options with shrimp: but to comply with the diet, you must remove the heavy cream or replace it with protein yogurt.
second courses
Tuna is called sea beef: dense, juicy and meat-like, containing plenty of protein and vitamins. Therefore, tuna fillet can be an option for a lunch meal; The step by step recipe for preparing it is presented below.
What about meatballs? If they are fish according to the following recipe, they can be prepared for almost the entire duration of the diet and you will not have problems with lunch: manti 2-3 days a week will definitely not bore you with monotony.
If you're short on time, save the recipe along with the video below. Chicken fillet with beans is perhaps the fastest recipe for delicious weight loss.
Another good option for a quick and filling afternoon meal: try the spicy steak; You won't be disappointed.
Important
If your goal is to lose weight, watch your calorie intake. You should consider our lunch options as meals that you can choose by combining a salad with a first course or a salad with a main course, without exceeding the daily calorie level.
Evening meal
Fish or seafood
Spinach with shrimps can be called a snack, a full dinner or a hot salad - its essence will not change. This is a low-calorie and very tasty dish: almost an elite culinary menu, but it is prepared in less than half an hour.
If you are wondering whether it is possible to eat cheaply on such a diet, the answer is of course. There is no need to eat shrimp every day, classic, cheap white fish is enough. For example, cod has a lot of vitamins, protein and a very beautiful presentation. You can prepare the recipe below in half an hour, and your family or guests will be pleased with its appearance, taste and healthiness.
Recommendation
Fish dishes are often rich in protein and nutrients but generally 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 needs, we recommend that you pay attention to the recipe for juicy turkey steak with teriyaki sauce.
You can eat skirt steak or steak 1-3 times a week. Calorie content will decrease when cooked in the oven or on the grill without oil.
combined dinner
As many believe, baking needs to be abandoned in the diet. But from calf 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 eating scrambled eggs for dinner, here's a recipe with fried meat. You can also reduce the calorie content by choosing the oven instead of the pan.
Would you like some pizza? There is a completely acceptable option that you can afford 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 high in fat. Therefore, a handful of nuts or seeds are not suitable as a snack during diet weeks. However, you can decorate the vegetable salad with a spoonful of hazelnuts.
The same goes for dried fruits - raisins, dried apricots, prunes and citrus fruits. They contain protein, fiber and plenty of sugar. This can ruin your weekly efforts.
Things like yoghurt and curd snacks that you don't sell for breakfast are quite suitable as snacks. A slice of sheep cheese is the perfect solution for any occasion.
To be able to enjoy sweets, but not increase their total calorie content, you can approach the issue in a sporty way: use protein powder. It is added to pies and cheesecakes instead of flour. It becomes a complete protein bomb with its benefits and taste. For example, waffles, the recipe of which you will find below.
What can be done?
Prepare protein shakes. They are saturated with protein, provide vitamins and an unusual taste. Learn simple weight loss smoothie recipes to start moving towards healthy eating.