The food system is constantly changing: after the peak of "starvation" diets come "protein" or "fat" diets. Either calorie restriction or the opposite food systems are in trend. We will talk about the protein diet: what are its benefits, under what conditions it will 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 motivation to lose weight at any cost, rush to restrict ourselves in food, eliminating fats and proteins first. But it's one thing to give your body a 'workout' for a week, and quite another to always eat like this: it doesn't bode well in the long run. But who's keeping the rules when you 'really need' to lose weight?
Why there should be protein foods in 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.
- Proteins are made up of amino acids - the body needs 22 for normal functioning, 9 of which the body does not produce and receives from food. When you exclude proteins from the menu, you do not get substances without which the normal work of the body is impossible.
- Without proteins, there are no metabolic processes because they work 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 should 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 found out why it is important in the fight against extra pounds:
- Protein, especially from meat, activates the production of the hormone of satiety (leptin) and suppresses the production of the hormone of hunger (ghrelin): therefore, food that satiates the "beastly hunger" is most often understood as meat;
- Protein speeds up your metabolism, helping you burn calories quickly. This is what the Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets are based on. 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, in which there is an effective loss of excess fat;
- In the case of intensive weight loss through physical activity, the protein menu is important to fight the sagging of the skin, which is possible with a sudden loss of extra pounds, and to strengthen bones, teeth and hair.
Rules for a protein diet
Any serious diet should be prescribed and monitored by your doctor, taking into account your characteristics, desired and actual weight levels. Such a diet can be high protein, such as that of professional athletes during periods of muscle mass accumulation, 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 losing weight with protein 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 herbs complement the protein menu with fiber and vitamins.
- Fruits with sugar should be limited to 2 per day.
- You should drink more water, avoiding, of course, sugary sodas.
- The menu has no place for preservatives, sauces and mayonnaise.
- The emphasis is on food prepared without frying, boiled or steamed.
- Feeding is partial, 5-6 times a day, in portions of no more than 200 grams.
- Physical activity is important for speeding up the metabolism, and hence for faster weight loss.
This approach to nutrition helps you lose 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 a strict diet of this type for more than 3-4 weeks or the diet should be controlled by a doctor.
Contraindications for this diet:
- anemia;
- pregnancy and breastfeeding;
- kidney disease;
- diseases of the pancreas;
- problems with the heart and blood vessels;
- diabetes;
- cases of individual intolerance to proteins.
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 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 total daily calorie intake;
- eat small portions and drink enough fluids;
- minimize frying when cooking, remove mayonnaise from the diet, reduce the consumption of salt and coffee;
- To speed up weight loss, you need exercise.
How to make a proper menu
Now about planning a protein menu for weight loss. Many people feel uncomfortable when ready-made menus for the week are offered. We will show you approximate options that you can decide on. Or make your own menu for the week from them.breakfast
eggs
In a diet regime, it is customary to eat only proteins. But even on a diet, you can eat eggs almost every day if you don't have allergies. For example, on Monday and Wednesday the menu may include boiled eggs, and on Tuesday and Thursday there may be an omelette.
Both chicken and quail eggs are useful - you can alternate between them. You will find the recipe for a simple and delicious omelette below.
Cereals and cereals
Nutritionists call lentil and bean porridge the richest in protein. The first is tasty and low-calorie, rich in trace elements and fiber. It is worth including it in 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 that can derail your diet. Therefore, we recommend that you include cereals, muesli and muesli in the menu less often.
Dairy products
Yogurt or cottage cheese for breakfast is a great option: but the diet menu should be sugar-free and low-fat.
You can add fresh or frozen fruit 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 upcoming day. Therefore, scrambled eggs with turkey will be useful. It also cooks in 10 minutes.
Dinner
Salads
Tuna salad with beans, as in our recipe, can be a complete lunch. Balanced, filling meals in just 15 minutes.
Mussels in spinach salad can be lunch or part of a complex meal. Tasty, low-calorie and nutritious.
Soups
A simple and healthy lean lentil soup? Easy, fast and cheap in every sense. Grab our recipe with a step-by-step description.
Another option is a flavorful 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 fatty.
If you think that traditional cabbage soup will not suit you, you are wrong - take our recipe with photos and prepare a delicious, healthy and budget soup.
You can also look at options for vegetable soups with shrimp: but to comply with the diet, you need to remove the heavy cream or replace it with protein yogurt.
Second courses
Tuna fish is called sea beef: it is dense, juicy and meat-like, contains a lot of protein and vitamins. Therefore, tuna fillet can be an option for a lunch meal, 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 during the entire period of the diet, and you will not have problems with lunch: 2-3 days with dumplings a week will definitely not bore you with monotony.
If time is short, 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.
important
Be careful with your calorie intake if your goal is to lose weight. Our lunch options should be seen as meals to choose from: combine a first course and a salad or a main course and a salad without exceeding the daily calorie limit.
Dinner
Fish or seafood
Spinach with shrimp can be called a light breakfast, a full dinner or a warm 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. You don't need to eat shrimp every day, classic, cheap white fish is enough. 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 amazed by the look, taste and healthiness.
advice
Fish dishes are usually high in protein and nutrients, but generally 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 advise you to 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.
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: 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 a pan.
Would you like some pizza? There is a perfectly acceptable option that you can afford once every 1-2 weeks: get a recipe for mini zucchini pizza.
Snacks and desserts
Nuts, seeds, chia and sesame are high 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.
It is the same with dried fruits - raisins, dried apricots, prunes and citrus fruits. They contain protein, fiber and lots of sugars. This can derail your weekly efforts.
What you're not sold on for a breakfast of yogurt and cottage cheese snacks is quite suitable as a snack. A slice of sheep's cheese is an excellent solution for any occasion.
And so that you can 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 cheeses. It turns out to be a protein bomb of benefits and taste. Like, for example, these waffles, the recipe for which you will find below.
What can be done?
Make protein shakes. They saturate with protein, provide vitamins and an unusual taste. Learn easy weight loss smoothie recipes to get you started on your way to healthy eating.