The food system is constantly changing: after the peak of "starvation" diets, come "protein" or "fat" diets. Either calorie restriction or other dietary systems are in trend. We will talk about the protein diet: what are its benefits, under the conditions that will help you lose weight.
Why you shouldn't give up protein
A young girl, a mature woman, an aspiring athlete - sometimes we all, driven by the motives to lose weight at any cost, rush to limit yourself in food, to remove fats and proteins first. But it's one thing to "shake up" your body for a week, and another to eat like this all the time: it doesn't go well in the long run. But who follows the rules when you "really" want to lose weight?
Why protein foods should be on the menu:
- Without protein there is no muscle building. When athletes gain muscle mass, they need to eat a lot of protein. If you are not an athlete and you 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 are made up of amino acids - the body needs 22 for normal functioning, 9 of which are not produced by itself and get from food. When you exclude protein from the menu, you do not get substances that make the normal function of the body impossible.
- Without proteins, there are no metabolic processes, because they work as a service to deliver oxygen molecules to the body's cells.
- Limiting 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 dietary supplements.
protein diet for weight loss: how it works
Scientists have been studying the effects of protein nutrition on weight loss for years. 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 food that satisfies "brutal hunger" is most often understood as meat;
- Protein speeds up your metabolism, helping you burn calories quickly. The Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets are based on this. The keto phenomenon is similar: when a person receives a lot of proteins and fats, but little carbohydrates, the body enters a state of ketosis, in which an effective loss of excess fat occurs;
- In the case of intense weight loss through physical activity, a protein menu is important to combat sagging skin, sudden loss of extra pounds, and strengthen 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 levels. Such a diet can be high-protein, like professional athletes during periods 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 not more than 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 need to 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 that is cooked without frying, boiled or steamed.
- Meals are fractional, 5-6 times a day, in portions not exceeding 200 grams.
- Physical activity is important to speed up metabolism, and, therefore, for faster weight loss.
This approach to nutrition helps 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 kind for longer than 3-4 weeks, or the diet should be under the supervision of a doctor.
Contraindications for this diet:
- anaemia;
- pregnancy and breastfeeding;
- kidney disease;
- pancreatic diseases;
- problems with the heart and blood vessels;
- diabetes;
- individual protein intolerance cases.
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 review 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 caloric intake;
- eat small meals and drink plenty of fluids;
- minimize frying when cooking, remove mayonnaise from the diet, reduce salt and coffee consumption;
- To speed up weight loss you need physical exercise 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'll show you some options that you can focus on. Or put together your own menu for the week from them.Breakfast
Eggs
In diet mode, it is usual to eat only protein. But even on a diet, you can eat eggs almost every day if you don't have allergies. For example, on Monday and Wednesday boiled eggs could be on the menu, and on Tuesday and Thursday there could be an omelet.
Both chicken and quail eggs are useful - you can alternate them. You will find the recipe for a simple and delicious omelet below.
Cereals and porridges
Nutrients give lentil and bean porridge the richest in protein. 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, cereals are a lot of carbohydrates, which can ruin your diet. Therefore, we recommend that the menu rarely includes porridge, muesli and granola.
Dairy
Yoghurt or cottage cheese is a great choice for breakfast: 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 greens to add flavor to cottage cheese. Or you can make a delicious protein yogurt (low-calorie! ) with oriental eggs - step-by-step instructions and photos await you below.
Breakfast "combo" with meat
In autumn and winter, breakfast is closer than in summer, because we need energy for the whole day ahead. Therefore, scrambled eggs with turkey will be beneficial. Moreover, it is prepared in 10 minutes.
Dinner
Salads
Tuna salad with beans, as in our recipe, can be a complete lunch. Balanced, satisfying meals in just 15 minutes.
Mussels in spinach salad can be a lunch or part of a set meal. Tasty, low calorie and nutritious.
Soups
Simple and healthy lean lentil soup? Easy, fast and cheap in every sense. Find our recipe with a 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 is less fatty.
If you think that traditional cabbage soup is not for you, you are wrong - take our recipe with photos and prepare a tasty, healthy and budget-friendly soup.
You can also consider options for vegetable soups with shrimps: but to stick to the diet, you should remove the heavy cream or replace it with protein yogurt.
Second courses
Tuna is called sea beef: it is dense, juicy and like 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.
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 won't have any problem with lunch: 2-3 dumpling days a week you will definitely not get the 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 evening meal: try the spicy beef - you won't be disappointed.
Important
Be mindful of your caloric intake if your goal is to lose weight. Our lunch options should be considered as dishes to choose from: first course and salad or a combination of main course and salad, without exceeding the daily calorie level.
Dinner
Fish or seafood
Spinach with shrimps 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: an almost haute cuisine menu, but prepared in less than half an hour.
If you are wondering if it is possible to eat freely on such a diet, the answer is of course. It is not necessary to eat shrimp every day; a 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.
Council
Fish dishes are generally rich 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 taking into account the calorie requirements, we recommend that you pay attention to the recipe for juicy turkey steak with teriyaki sauce.
You can eat meat steaks or steaks 1-3 times a week. Their calorie content will be reduced by baking or grilling without oil.
combo dinner
Baking, as many believe, should be abandoned 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 healthier: bake the pancakes in the oven without oil.
If you don't mind eating 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 frying.
Would you like some pizza? There is a completely acceptable option that you can give once every 1-2 weeks: get a recipe for a 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 weeks. But you can decorate a vegetable salad with a spoonful of nuts.
Same with dried fruit - 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 from yogurt and curd snacks is quite suitable as a snack. A slice of sheep's cheese is an excellent solution for any occasion.
And in order to be able to enjoy desserts, but without increasing the total calorie content, you can approach the matter in a sporty way: use protein powder. It is added to pies and cheesecakes instead of flour. It turns out to be a protein bomb benefits and taste. Like, for example, 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 an unusual taste. Learn simple weight loss smoothie recipes to start moving towards healthy eating.