The food system is constantly changing: after the peak of the "hungry" diet, the "protein" or "fat" diet comes. Either calorie restriction or the opposite nutritional system is in trend. We will talk about the protein diet: what are its benefits, under what conditions will it 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 motive of losing weight in any case, rush to limit ourselves in food, discarding fat and protein first. But it is one thing to give your body a "shake" for a week, and quite another to constantly eat like this: it does not bode well in the long run. But who follows the rules when you "really need" to lose weight?
Why should there be protein foods 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 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.
- Protein is made up 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 protein from the menu, you do not receive a substance without which the normal functioning of the body is impossible.
- Without protein, there is no metabolic process, because it serves as a service to deliver 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 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. Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets 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, where the effective loss of excess fat occurs;
- In the case of intensive weight loss through physical activity, a protein menu is essential to combat sagging skin, which is possible with sudden 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. Such a diet can be high protein, like professional athletes during the period of muscle gain, 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:
- 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 complete the protein menu with fiber and vitamins.
- Sweet fruits should be limited to 2 pieces per day.
- You need to drink more water, avoiding, of course, sugary soda.
- There is no place in the menu for preserves, sauces and mayonnaise.
- The emphasis is on food that is cooked without being fried, boiled or steamed.
- Food is fractional, 5-6 times a day, in portions of no more than 200 grams.
- Physical activity is important for speeding up metabolism, and, therefore, for faster weight loss.
This nutritional approach helps you lose from 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 this type of strict diet for longer than 3-4 weeks, or the diet should be supervised by a doctor.
Contraindications for this diet:
- anemia;
- pregnancy and breastfeeding;
- kidney disease;
- pancreatic disease;
- 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 easily lose weight without changing your diet much, you just have to check the menu:
- increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, dairy and fermented milk products;
- monitor your daily calorie intake;
- eat small meals and drink enough fluids;
- minimize frying when cooking, remove mayonnaise from the diet, reduce the use of salt and coffee;
- To speed up weight loss you need physical exercise that can be done.
How to make a menu correctly
Now about planning a protein menu for weight loss. Many people feel uncomfortable when a ready-made menu is offered for the week. We will show you budget options that you can focus on. Or put together your own menu for a week from them.Breakfast
Eggs
In diet mode, it is customary to eat only protein. But even in a diet, you can eat eggs almost every day if you don't have an allergy. For example, on Mondays and Wednesdays the menu may include boiled eggs, and on Tuesdays and Thursdays there may be omelets.
Both chicken and quail eggs are useful - you can replace them. You will find a recipe for an easy and delicious omelette below.
Cereals and porridge
Nutritionists call lentil and bean porridge the richest in protein. The first is tasty and low in calories, rich in microelements and fiber. It is worth including it in the menu for breakfast or lunch at least once a week. Get the recipe below.
important
Despite their benefits, grains contain a lot of carbohydrates, which can wreak havoc on your diet. Therefore, we recommend including porridge, muesli and granola in a rare menu.
dairy
Yogurt or cottage cheese for breakfast is a good choice: but in the diet menu they should be sugar-free and low-fat.
You can add fresh or frozen berries to fermented milk products, and vegetables to taste to cottage cheese. Or you can make delicious protein (low calorie! ) yogurt with oriental eggs - step-by-step instructions and photos are waiting for you below.
Breakfast "combo" with meat
In autumn and winter, breakfast is more dense than in summer, because we need energy for the whole day ahead. Therefore, scrambled eggs with turkey will be beneficial. Moreover, it is prepared within 10 minutes.
dinner
salad
Tuna salad with beans, as in our recipe, can be a complete lunch. A balanced and filling meal in just 15 minutes.
Clams in spinach salad can be lunch or part of a set meal. Tasty, low calorie and nutritious.
soup
A simple and healthy fat-free lentil soup? Easy, fast and cheap in every way. Capture our recipes with step-by-step descriptions.
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 lower in fat.
If you think that traditional cabbage soup is not for you, you are wrong - take our recipe with pictures and prepare a delicious, healthy and budget-friendly soup.
You can also consider the option for vegetable soup with shrimp: but to comply with the diet, you should remove the heavy cream or replace it with protein yogurt.
Second course
Tuna is called sea beef: it is dense, juicy and resembles meat, containing a lot of protein and vitamins. Therefore, tuna fillet can be an option for lunch, a step-by-step recipe for its preparation is presented below.
How about dumplings? If they are fish according to the recipe below, they can be prepared for almost the entire period of the diet, and you will not have any problems with lunch: 2-3 days of dumplings a week will definitely not bore you with boredom.
If time is short, save the recipe with the video below. Chicken fillet with beans may be the fastest recipe for delicious weight loss.
Another great option for a quick and filling lunch: try the spicy beef - you won't be disappointed.
important
Be careful with your calorie intake if your goal is to lose weight. Our lunch options should be considered as a meal to choose from: combining a first course and a salad or a main course and a salad, without exceeding the daily calorie level.
dinner
Fish or seafood
Spinach with shrimp can be called a snack, a full 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 prepared in less than half an hour.
If you are wondering if it is possible to eat cheaply on such a diet, then the answer is of course. No need to eat shrimp every day; classic and cheap white fish will suffice. For example, cod - a lot of vitamins, proteins 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 usually rich in protein and nutrients, but usually low in calories; try to include it in your diet at least 3 times a week.
Meat or chicken
Steak is always good, because meat is one of the main sources of protein. But taking into account the need for calories, we advise you to pay attention to the recipe for juicy turkey steak with teriyaki sauce.
You can eat steak or steak 1-3 times a week. Their calorie content will be reduced by baking or grilling without oil.
Dinner combo
Baking, as many believe, should be abandoned during the diet. But from beef liver pancakes according to our recipe - no. You can prepare a meal at least once a week and make it healthier: bake pancakes in the oven without oil.
If you don't mind eating scrambled eggs for dinner, here is a recipe for it with fried meat. You can also reduce its calorie content by choosing an oven instead of a pan.
Do you want pizza? There is a completely acceptable option that you can afford to buy 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 high in fat. So a handful of nuts or seeds is not suitable as a snack during diet week. But you can decorate the vegetable salad with a spoonful of nuts.
The same goes for dried fruits - raisins, dried apricots, prunes and citrus fruits. It contains protein, fiber and a lot of sugar. This can ruin your week's efforts.
What you don't sell for breakfast than a yogurt and curd snack is quite suitable as a snack. A piece of sheep's cheese is an excellent solution for any occasion.
And to be able to enjoy dessert, but not increase the total calorie content, you can approach it in a sporty way: use protein powder. It is added instead of flour to pies and cheesecakes. It turned out to be a protein bomb of benefits and taste. Like, for example, those waffles, the recipe of which you will find below.
What can be done?
Make a protein shake. They are saturated with protein, provide vitamins and incredible taste. Learn easy weight loss smoothie recipes to start moving toward healthy eating.