The food system is constantly changing: after the peak of the "hungry" diet comes the "protein" or "fat" diet. Either caloric restriction or opposing nutritional systems are in development. We will talk about the protein diet: what are its benefits, in what conditions will it helpyou to 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 urge to lose weight at all costs, to limit ourselves in food, to remove fat and protein first. But it's one thing to give your body a "shake" for a week and quite another to eat like this all the time: 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 increase 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.
- Proteins are composed of amino acids - the body needs 22 for normal functioning, of which 9 are not produced by the body itself and are obtained from food. When you exclude protein from the menu, you do not get substances without which normal bodily functions are impossible.
- Without proteins, there are no metabolic processes, because they act 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 effect 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): Therefore, food that satisfies "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 diets are 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 active loss of excess fat takes place;
- In the case of severe weight loss through physical exertion, a protein diet is important to combat sagging skin, which is possible with the sudden loss of extra pounds, and to strengthen bones, teeth and hair.
Protein diet rules
Any serious diet should be prescribed and monitored by the doctor, taking into account your characteristics, desired and actual weight. Such a diet can be high in protein, similar to that of professional athletes during periods of high muscle gain, or sensible nutrition to improve health and lose weight. The second option will help you achieve the desired result without much difficulty.
The rules of protein weight loss are:
- Protein should be 50% of the daily menu (preferably 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 need to drink more water and of course avoid sugary soda.
- There is no place on the menu for preservatives, sauces and mayonnaise.
- Emphasis is placed on food that is cooked without frying, boiled or steamed.
- Meals are broken, 5-6 times a day, in portions of no more than 200 grams.
- Physical activity is important for speeding up the metabolism and therefore faster weight loss.
This approach to nutrition will help you lose 4 to 10 extra pounds in two weeks. But if you follow the ratios of protein, fat and carbohydrates described above, this can be difficult. And the body should not be subjected to a strict diet of this kind for more than 3-4 weeks, or the diet should be 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;
- 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, you just need to review the menu:
- increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, dairy products and fermented milk products;
- track your total daily calorie 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 realistic fitness.
How to make a menu right
Now about planning a protein menu for weight loss. Many people feel uncomfortable when offered ready-made menus for the week. We will show you approximate options that you can focus on. Or put together your own menu for the week from them.Breakfast
Eggs
In diet mode, the habit is to eat only protein. But even on a diet, you can eat eggs almost every day if you are not allergic. On Mondays and Wednesdays, for example, the menu may include boiled eggs, and on Tuesdays and Thursdays, there may be omelets.
Both chicken eggs and quail eggs are useful - you can switch between them. You will find the recipe for a simple 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 micronutrients and fiber. It is worth having 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 having oatmeal, muesli and granola rarely on the menu.
Dairy products
Yogurt or cottage cheese for breakfast is an excellent option: but in the diet menu they should be sugar-free and low-fat.
You can add fresh or frozen berries to fermented dairy products and vegetables to taste to cottage cheese. Or you can make a delicious protein (low calorie! ) yogurt with oriental eggs - step-by-step instructions and photos await you below.
Breakfast "combo" with meat
In autumn and winter, breakfast is denser than in summer, because we need energy for the whole coming day. Therefore, scrambled eggs with turkey will be beneficial. Moreover, it is ready in 10 minutes.
Dinner
Salads
Tuna salad with beans, as in our recipe, can be a complete lunch. Balanced and satisfying meals in just 15 minutes.
Mussels in spinach salad can be lunch or part of a fixed meal. Tasty, low-calorie and nutritious.
Soups
Simple and healthy lentil soup? Easy, fast and cheap in every sense. Get 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's less fat.
If you think that traditional cabbage soup is not for you, you are wrong - take our recipe with pictures and prepare a tasty, healthy and inexpensive 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 the beef of the sea: it is dense, juicy and meat-like, contains 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 almost throughout the diet period and you will not have any problems with lunch: 2-3 dumpling days a week will definitely not get bored with monotony.
If time is tight, 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
Be aware of your calorie intake if your goal is to lose weight. Our lunch options should be seen as dishes to choose from: combine a first course with a salad or a main course with a salad, without exceeding the daily calorie limit.
Dinner
Fish or seafood
Spinach with shrimp can be called a snack, a complete dinner or a warm salad - the essence does not change. This is a low-calorie and very tasty dish: almost haute couture, but prepared in less than half an hour.
If you are wondering if it is possible to eat cheaply on such a diet, the answer is of course. 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 the look, taste and healthiness.
Advice
Fish dishes are generally high 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 considering the calorie requirement, we advise you to follow the recipe for juicy roast turkey with teriyaki sauce.
You can eat meat steaks or steaks 1-3 times a week. Their calorie content is reduced by baking or grilling without oil.
Combination dinner
Baking, as many believe, should be left 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 feel like eating scrambled eggs for dinner, here is a recipe for it with fried meat. You can also reduce its calorie content by choosing the oven instead of a frying pan.
Do you want pizza? There is a completely 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 high in protein but high in fat. So a handful of nuts or seeds is not suitable as a snack during food weeks. But you can decorate a vegetable salad with a spoonful of nuts.
Same with dried fruits - raisins, dried apricots, prunes and citrus fruits. They contain protein, fiber and a lot of sugar. This can ruin the week's efforts.
What you didn't sell for breakfast of yogurt and cheese bars is suitable as a snack. A slice of sheep's cheese is a great 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 in pies and cheesecakes. It turns out to be a protein bomb of benefits and taste. Like, for example, these waffles, the recipe of which you will find below.
What can be done?
Make a protein shake. They are full of protein, provide vitamins and an unusual taste. Learn simple recipes for weight loss smoothies to start moving towards a healthy diet.