The food system is constantly changing: after the peak of "starvation" diets, "protein" or "fat" diets follow. Calorie restriction or contrarian nutrition systems are trending. We will talk about the protein diet: what are its benefits, under what conditions it helps to lose weight.
Why you shouldn't skip protein
A young girl, a mature woman, an aspiring athlete - sometimes we are all in a hurry to limit ourselves with food, first of all, we separate fats and proteins, achieving the motivation to lose weight. However, it's one thing to "whack" your body for a week, and it's another to eat this way all the time: it won't do you any good in the long run. But who follows the rules when it's "really necessary" to lose weight?
Why protein foods should be on the menu:
- Without protein there is no muscle building. When athletes build muscle mass, they need to eat more protein. If you are not an athlete and just want to lose fat, do not eliminate protein from your diet: without it, your muscles will not recover well after training.
- Due to lack of protein in the diet, hair, teeth, nails and bones deteriorate and become weak.
- Proteins consist of amino acids - 22 are needed for the normal functioning of the body, 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 that the body cannot function normally.
- Without proteins, there would be no metabolic processes, because they work as a service to deliver oxygen molecules to the cells of the body.
- Trying to limit yourself to plant protein (for vegetarians) has consequences: not all essential amino acids are found in grains, nuts, and soy. Vegetarians should supplement them with special vitamins and nutritional supplements.
Protein diet for weight loss: how it works
Scientists have been studying the effects of high-protein diets 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 meat is often understood as a food that satisfies "cruel hunger";
- Protein speeds up your metabolism and helps you burn calories faster. Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets are based on this. The keto phenomenon is similar in nature: when a person consumes more proteins and fats, but less carbohydrates, the body enters a state of ketosis, where excess fat is effectively lost;
- At the moment, intense weight loss through physical activity, protein menu is important to fight the skin, it is possible to suddenly lose extra pounds and 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 realistic weight levels. Such a diet can be rich in protein, for example, during the period of professional athletes' muscle building or a form of rational nutrition for health and weight loss. The second option will help you get the desired result without many difficulties.
Protein weight loss rules are as follows:
- Protein should make up 50% of the daily menu (ideally 60%).
- Fats and carbohydrates should be reduced, ideally no more than 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 should definitely drink more water while avoiding sugary soda.
- There is no room for preservatives, sauces and mayonnaise in the menu.
- The emphasis is on foods that are cooked, boiled or steamed rather than fried.
- Food is fractional, 5-6 times a day, in portions not exceeding 200 grams.
- Physical activity is important for speeding up the metabolism and therefore for rapid weight loss.
This approach to nutrition will help you lose 4-10 kilograms in two weeks. However, this can be difficult if you follow the proportions of proteins, fats and carbohydrates described above. However, the body should not follow this type of strict diet 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 diseases;
- pancreatic diseases;
- problems with the heart and blood vessels;
- diabetes mellitus;
- Cases of individual protein intolerance.
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, you should consider the menu:
- increasing the amount of protein products in the diet: including meat, fish, eggs, green vegetables, milk and fermented milk products;
- track your total daily calories;
- eat less and drink enough fluids;
- minimize frying during cooking, remove mayonnaise from the diet, reduce salt and coffee consumption;
- To speed up weight loss, you need physical exercise.
How to make a menu correctly
Now about planning a protein menu for weight loss. Many people feel uncomfortable when presented with a set menu during the week. We'll show you some rough options to consider. Or use them to create your own menu for the week.Breakfast
An egg
You should eat only protein in the diet. But even in a diet, if there is no allergy, you can eat eggs almost every day. For example, on Mondays and Wednesdays, the menu may include scrambled eggs, and on Tuesdays and Thursdays, omelets.
Both chicken and quail eggs are useful - you can replace them. You can find a simple and delicious omelette recipe below.
Cereal and porridge
Nutritionists call lentil and bean porridge the most protein-rich. The first is tasty and low-calorie, rich in trace elements and fiber. It should be included in the breakfast or lunch menu at least once a week. Find the recipe below.
An important
Despite their benefits, whole grains are high in carbohydrates, which can ruin your diet. Therefore, we recommend to rarely include porridge, muesli and granola in the menu.
Dairy Products
For breakfast, yogurt or cottage cheese is an excellent option: but in the diet menu, they should be sugar-free and fat-free.
You can add fresh or frozen fruits to fermented milk products, and vegetables to taste to cottage cheese. Alternatively, you can make a delicious high-protein (and low-calorie! ) yogurt with eastern 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 coming day. Therefore, boiled eggs with turkey will be useful. Moreover, it is prepared in 10 minutes.
The dinner
Salads
According to our recipe, tuna salad with beans can be a complete lunch. Balanced, satisfying meals in 15 minutes.
Mussels in Spinach Salad can be a lunch or part of a set meal. Tasty, low-calorie and nutritious.
Soups
A simple and healthy lean lentil soup? Easy, fast and cheap in every way. Check out our step-by-step recipe.
Another option is spiced pea soup. Pork is rich in protein and has 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, then you are wrong - get our recipe with photos and prepare a delicious, healthy and budget soup.
You can also consider options for shrimp and vegetable soup: but to maintain the diet, remove the heavy cream or replace it with protein yogurt.
Second courses
Tuna is called sea beef: it is dense, juicy and meaty, rich in protein and vitamins. Therefore, tuna fillet can be an option for lunch, the step-by-step recipe for its preparation is given below.
How about dumplings? If they are fish according to the recipe below, then they can be prepared for almost the entire period of the diet and there will be no problem with lunch: eating 2-3 dumplings a week will certainly not tire you of monotony.
If you're short on time, save 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 afternoon meal: try the spicy beef - you won't be disappointed.
An important
If your goal is to lose weight, watch your calories. Our lunch options should be considered a meal to choose from: a first course and a salad or a combination of a main course and a salad, without exceeding the daily calorie level.
The dinner
Fish or seafood
Shrimp and spinach can be called an appetizer, a complete dinner or a hot salad - the essence does 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're wondering if it's possible to eat cheaply on this diet, the answer is yes. You don't need 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 its appearance, taste and health.
Council
Fish dishes are often high in protein and nutrients, but often low in calories, so 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, 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 steak or steak 1-3 times a week. Their calories are reduced by baking or grilling them without oil.
Combo dinner
Baking, as many believe, should be avoided on a diet. But according to our recipe, beef liver pancakes - no. You can prepare a meal at least once a week and make it even more useful: cook pancakes in the oven without oil.
If you don't mind eating eggs for dinner, we recommend this recipe with roast beef. You can also choose an oven instead of a pan and reduce its calories.
Do you want to eat pizza? There is a completely acceptable option that pays once every 1-2 weeks: get a mini-pizza recipe with zucchini.
Appetizers and desserts
Nuts, seeds, chia and sesame seeds are high in protein but high in fat. Thus, a handful of nuts or seeds is not suitable as a snack during diet weeks. But you can decorate the vegetable salad with a spoonful of walnuts.
With dried fruits - raisins, prunes, prunes and citrus fruits. They contain protein, fiber and a lot of sugar. It can throw off your efforts for the week.
Anything you don't sell from yogurt and cheese snacks for breakfast is perfect as a snack. A slice of sheep's cheese is the perfect choice for any occasion.
And to enjoy desserts, but not to increase the total calories, you can approach the problem in a sporty way: use protein powder. It is added to pies and cakes instead of flour. It turns out to be a protein bomb that is healthy and tasty. For example, like those waffles, you can find the recipe below.
What can be done?
Make protein shakes. They are saturated with protein, give vitamins and an unusual taste. Learn simple weight loss recipes to start eating healthy.