The food system is constantly changing: after the peak of "hunger" diets, come "protein" or "fat" diets. Calorie restriction or opposing nutritional systems are in fashion. We will talk about the protein diet: what its benefits are, under what conditions it will help you lose weight.
Why you shouldn't give up protein
A girl, a mature woman, an aspiring athlete - sometimes we all, driven by the motive of losing weight at any cost, rush to limit ourselves in food, eliminating fats and proteins first. But it's one thing to give your body a "shake" for a week and quite another to always eat like that: it doesn't bode well in the long term. But who follows the rules when you "really need" to lose weight?
Why should there be protein foods on the menu?
- Without proteins there is no muscle development. 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 eliminate 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 on its own and receives from food. When you exclude proteins from the menu, you do not receive 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 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 vitamins and special dietary supplements.
Protein diet to lose weight: how it works
Scientists have been studying the effects of protein nutrition on weight loss for decades. And we discover why it is important in the fight against extra kilos:
- Proteins, especially those from meat, activate the production of the satiety hormone (leptin) and suppress the production of the hunger hormone (ghrelin): therefore, the food that satisfies "brutal hunger" is usually 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 ketogenic 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 the case of intensive weight loss through physical activity, a protein menu is important to combat sagging skin, possible with a sudden loss of extra pounds, and to strengthen bones, teeth and hair.
Protein diet rules
Any serious diet must be prescribed and controlled by your doctor, taking into account your characteristics and desired and real weight levels. This diet can be high in protein, like that of professional athletes during periods of muscle gain, or a rational form of 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.
- Sugary fruits should be limited to 2 pieces per day.
- It is necessary to drink more water, avoiding, of course, sweet soft drinks.
- There is no place on the menu for preservatives, sauces and mayonnaise.
- Emphasis is placed on foods cooked without frying, boiling or steaming.
- Meals are divided, 5-6 times a day, in portions of no more than 200 grams.
- Physical activity is important to speed up the metabolism and, therefore, to lose weight more quickly.
This nutrition approach helps 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 complicated. 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 of this diet:
- anemia;
- pregnancy and lactation;
- nephropathy;
- 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 check the menu:
- increase the amount of protein products in the diet: introduce meat, fish, eggs, vegetables, dairy and fermented milk products;
- monitor your total daily calorie intake;
- eat small meals and drink enough fluids;
- minimize frying when cooking, eliminate mayonnaise from the diet, reduce salt and coffee consumption;
- To accelerate weight loss you need feasible physical exercise.
How to make a menu correctly
Now about planning a protein menu for weight loss. Many people feel uncomfortable when they are offered prepared menus for the week. We will show you approximate options that you can focus on. Or make your own menu for the week from them.Breakfast
Eggs
In the diet, 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 Mondays and Wednesdays the menu may include hard-boiled eggs, and on Tuesdays and Thursdays there may be omelette.
Both chicken and quail eggs are useful; you can alternate them. Below you will find the recipe for a simple and delicious tortilla.
Cereals and porridges
Nutritionists consider lentil and bean porridge to be the richest in protein. The first is tasty and low in calories, rich in microelements and fiber. It is worth including it in your breakfast or lunch menu at least once a week. Find the recipe below.
Important
Despite the benefits, cereals contain a lot of carbohydrates, which can ruin your diet. Therefore, we recommend including porridge, muesli and granola infrequently in the menu.
Dairy
Yogurt or cottage cheese for breakfast is a great option, but in 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 prepare a delicious protein yogurt (low in calories! ) with oriental eggs; Step-by-step instructions and photos await you below.
Combo breakfast with meat
In autumn and winter, breakfast is more abundant than in summer, because we need energy for the entire next day. Therefore, scrambled eggs with turkey will be beneficial. Plus, it takes 10 minutes to prepare.
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 a lunch or part of a set menu. Tasty, low in calories and nutritious.
soups
Simple and healthy lean lentil soup? Easy, fast and cheap in every way. See our recipe with a step-by-step description.
Another option is the aromatic bean soup. Pork loin 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 does not suit you, you are wrong - take our recipe with photos 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.
Second courses
Tuna is called sea meat: it is dense, juicy and resembles meat, contains a lot of proteins and vitamins. Therefore, tuna steak can be an option for a lunch dish, below is a step-by-step recipe to prepare it.
What about the meatballs? If they are fish according to the following recipe, they can be prepared for almost the entire period of the diet and you will not have any problems with lunch: 2-3 days a week with dumplings you will not be bored with the monotony.
If you're short on 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
Keep your calorie intake in mind if your goal is to lose weight. Our lunch options should be considered as dishes to choose from: combine first course and salad or main course and salad, without exceeding the daily calorie level.
Dinner
Fish or seafood
Spinach with shrimp can be called a snack, a complete 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 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, the classic inexpensive white fish is enough. For example, cod: many vitamins, proteins 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 healthiness.
Advice
Fish dishes are generally rich 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 taking into account the calorie requirements, we advise you to pay attention to the recipe for juicy turkey fillet with teriyaki sauce.
You can eat steaks or steaks 1 to 3 times a week. Its calorie content will be reduced by baking or roasting without oil.
combined dinner
Baking, as many believe, should be abandoned if you are 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 having scrambled eggs for dinner, here is a recipe with fried meat. You can also reduce its calorie content by choosing the oven instead of a frying 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 mini pizza with zucchini.
Appetizers and desserts
Nuts, seeds, chia and sesame seeds are high in protein but high in fat. Therefore, 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 walnuts.
The same goes for nuts: raisins, dried apricots, prunes and citrus fruits. They contain protein, fiber and many sugars. This can ruin your week's efforts.
What you didn't sell for breakfast in the form of yogurt and curd snacks is very 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 sporting way: use protein powder. It is added instead of flour to cakes and cheesecakes. It turns out to be a protein bomb of benefits and flavor. Like, for example, those waffles whose recipe you will find below.
What can be done?
Prepare protein shakes. They are saturated with protein, provide vitamins and an unusual taste. Learn simple smoothie recipes to lose weight and start moving towards healthy eating.