The food system is constantly evolving: after the peak of "starvation" diets, "protein" or "fat" diets arrive. The trend is calorie restriction or opposing nutritional systems. 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 girl, a mature woman, an aspiring athlete - sometimes all of us, driven by the motives of losing weight at any cost, rush to limit ourselves in food, first removing fats and proteins. But it's one thing to give your body a "shock" for a week, it's another to always eat like this: in the long run it doesn't bode well. But who follows the rules when you "really need" to lose weight?
Why there should be protein foods in the menu:
- Without proteins there is no muscle building. When athletes gain muscle mass, they need to consume plenty of protein. If you're not an athlete and just want to lose fat, don't eliminate protein from your diet: without it, your muscles won't recover properly after training.
- With a lack of protein in the diet, hair, teeth, nails and bones deteriorate and become weak.
- Proteins are made up of amino acids: the body needs 22 of them for normal functioning, 9 of which the body does not produce itself and receives from food. When you exclude proteins from the menu, you do not get substances without which the normal functioning of the body is impossible.
- Without proteins there are no metabolic processes, because they function as a service to deliver oxygen molecules to the body's cells.
- Trying to limit yourself to just plant proteins (for vegans) has consequences: not all essential amino acids are found in cereals, dried fruit and soy. Vegans must supplement them with special vitamins and nutritional 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 discovered why it is important in the fight against extra pounds:
- Proteins, especially those of meat, activate the production of the satiety hormone (leptin) and suppress the production of the hunger hormone (ghrelin): this is why the food that satisfies "brutal hunger" is often understood as meat;
- Protein speeds up your metabolism, helping you burn calories quickly. Dukan, Atkins, Malysheva, Kremlin and many other slimming 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, in which an effective loss of excess fat occurs;
- In case of intensive weight loss through physical activity, a protein menu is important to combat sagging skin, which is possible in case of sudden loss of extra pounds, and to strengthen bones, teeth and hair.
Rules of the protein diet
Any serious diet should be prescribed and monitored by the doctor, taking into account your characteristics, desired and real weight levels. Such a diet can be rich in protein, like that of 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 achieve the desired result without much difficulty.
The rules for protein weight loss are:
- Proteins 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 aromatic 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 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 the metabolism and, therefore, to lose weight more quickly.
This approach to nutrition helps you lose 4 to 10 extra pounds in two weeks. But if you follow the protein, fat and carbohydrate ratios described above, this can be difficult. And the body should not be subjected to such a strict diet for more than 3-4 weeks, or the diet should be supervised by a doctor.
Contraindications to this diet:
- anemia;
- pregnancy and breastfeeding;
- nephropathy;
- pancreatic diseases;
- heart and blood vessel 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, just review the menu:
- increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, dairy products and fermented milk products;
- monitor total daily calorie intake;
- eat small meals and drink enough fluids;
- reduce frying to a minimum during cooking, eliminate mayonnaise from the diet, reduce the consumption of salt and coffee;
- To accelerate weight loss you need achievable physical exercise.
How to create a menu correctly
Now let's talk about planning a protein menu for weight loss. Many people feel uncomfortable when offered ready-made menus for the week. We will show you the approximate options that you can focus on. Or create your own weekly menu from them.Breakfast
Egg
In diet mode, it is customary to eat only proteins. But even if you're on a diet, you can eat eggs almost every day if you don't have allergies. For example, on Monday and Wednesday the menu might include hard-boiled eggs, and on Tuesday and Thursday there might be an omelette.
Both chicken and quail eggs are useful - you can alternate them. Below you will find the recipe for a simple and delicious omelette.
Cereals and porridge
Nutritionists call lentil and bean porridge the richest in protein. The first is tasty and low-calorie, rich in microelements and fibre. It is worth including it in the breakfast or lunch menu 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 it is recommended to rarely include porridge, muesli and muesli in the menu.
Dairy products
Yogurt or cottage cheese for breakfast is a great option: but on the diet menu they should be sugar-free and low in 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 yogurt (low calorie! ) With oriental eggs - step by step instructions and photos await you below.
"Combo" breakfast with meat
In autumn and winter breakfast is more dense than in summer, because we need energy throughout the day. Therefore, scrambled eggs with turkey will be useful. Plus it can be prepared in 10 minutes.
Dinner
Salads
The tuna and bean salad, as in our recipe, can constitute a complete lunch. Balanced and 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 economical in every sense. Discover our recipe with the 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 photo and prepare a tasty, healthy and economical soup.
You can also consider options for vegetable soups with shrimp: but to comply with the diet, you should eliminate the cream or replace it with protein yogurt.
Second courses
Tuna is called sea beef: it is dense, juicy and reminiscent of meat, contains many proteins and vitamins. Therefore, tuna fillet can be an option for a lunch dish, a step-by-step recipe for preparing it is presented below.
And what about gnocchi? If they are fish according to the following recipe, they can be prepared for almost the entire period of the diet, and with lunch you will not have problems: 2-3 days of dumplings a week will definitely not bore you with monotony.
If you have little time, 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 afternoon meal: try the spicy beef - you won't be disappointed.
Important
If your goal is to lose weight, pay attention to your calorie intake. Our lunch options are to be considered as dishes to choose from: combine first course and salad or second course and salad, without going beyond the daily calorie intake.
Dinner
Fish or seafood
Spinach with shrimp can be called a snack, a full dinner or a hot salad - the essence will not change. It 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 whether it is possible to eat cheaply on such a diet, the answer is obviously. It is not necessary to eat prawns every day, the classic and economical white fish is sufficient. For example, cod: lots of vitamins, proteins and a very beautiful presentation. The following recipe can be prepared in half an hour and your family or guests will be delighted with its appearance, taste and healthiness.
Advise
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 a major source of protein. But taking into account the calorie requirement, we recommend that you pay attention to the recipe for juicy turkey steak with teriyaki sauce.
You can eat steaks or meat steaks 1-3 times a week. Their calorie content will be reduced by cooking or grilling without oil.
Combined 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 even healthier: cook the pancakes in the oven without oil.
If you don't mind having 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.
Do you want some pizza? There is a completely acceptable option that you can afford once every 1-2 weeks: get a recipe for a mini pizza with zucchini.
Snacks and desserts
Nuts, seeds, chia and sesame seeds are high in protein, but are 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.
The same goes for dried fruit: raisins, dried apricots, plums and citrus fruits. They contain proteins, fiber and lots of sugars. This can ruin your week's efforts.
What you have not sold for breakfast from yogurt and curd snacks is quite suitable as a snack. A slice of sheep's cheese is a great solution for any occasion.
And in order to enjoy sweets, but not increase the total calorie content, you can approach the matter in a sporting way: use protein powder. It is added instead of flour in tarts and cheesecakes. It turns out to be a protein bomb of benefits and taste. Like, for example, those waffles, the recipe for which you will find below.
What can be done?
Make some protein shakes. They are saturated with proteins, provide vitamins and an unusual taste. Learn simple weight loss smoothie recipes to start moving towards healthy eating.