The food system is constantly changing: the peak of "starvation" diets is followed by "protein" or "fat" diets. Either calorie restriction or reverse nutrition systems are trending. We will talk about the protein diet: what are its benefits, under what conditions it will help you lose weight.
Why you should not give up protein?
A young girl, an adult woman, an avid athlete - sometimes all of us are in a hurry to limit ourselves in nutrition, first of all, to remove fats and proteins, motivated by the motivation to lose weight at any cost. But it's one thing to give your body a "shock" for a week, and it's 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 protein foods should be on the menu:
- Muscle building is impossible without protein. 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 exclude 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 consist of amino acids - the body needs 22 for normal functioning, 9 of which the body does not produce and receives from food. When you remove protein from the menu, you are not taking in substances that cannot be used for normal body function.
- Without proteins, metabolic processes do not occur, because they work as a service to deliver oxygen molecules to the cells of the body.
- Trying to limit yourself to only plant protein (for vegans) has consequences: not all essential amino acids are found in grains, nuts, and soy. Vegans should supplement them with special vitamins and dietary supplements.
Protein diet for weight loss: how it works
Scientists have been studying the effect of eating protein on weight loss for decades. And we found out why it is important in the fight against extra pounds:
- Protein from meat, in particular, activates the production of the satiety hormone (leptin) and suppresses the production of the hunger hormone (ghrelin): therefore, the food that satisfies "brutal hunger" is most often understood as meat;
- Protein accelerates metabolism, helps to burn calories quickly. Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets are based on it. The keto phenomenon is of the same nature: when a person consumes a lot of protein and fat, but little carbohydrates, the body goes into a state of ketosis, where the excess fat is effectively lost;
- In the case of intensive weight loss with physical activity, a protein menu is important to fight sagging skin and strengthen bones, teeth and hair, which can be caused by a sudden loss of extra pounds.
Protein diet rules
Any strict dietary requirements should be prescribed and monitored by your doctor, taking into account your desired and actual weight levels. Such a diet can be a form of high protein, such as professional athletes during the period of muscle growth, or a rational form of 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:
- Protein should make up 50% (ideally 60%) of the daily menu.
- Fats and carbohydrates should be reduced, ideally no more than 15% of the daily diet.
- Vegetables and herbs complete the protein menu with fiber and vitamins.
- Sugary fruits should be limited to 2 pieces per day.
- Of course, avoid sugary soda and drink more water.
- There is no room for preservatives, sauces and mayonnaise in the menu.
- The focus is on foods that are cooked without frying, boiling or steaming.
- Food is fractional, 5-6 times a day, in portions of no more than 200 grams.
- Physical activity is important to speed up your metabolism and therefore lose weight faster.
This approach to nutrition helps to lose weight between 4 and 10 kilograms in two weeks. But if you follow the proportions of proteins, fats and carbohydrates described above, this can be difficult. The body should not be exposed to this type of strict diet for more than 3-4 weeks or the diet should be under the supervision of a doctor.
Contraindications of this diet:
- anemia;
- pregnancy and breastfeeding;
- kidney disease;
- pancreatic diseases;
- problems with the heart and blood vessels;
- diabetes;
- cases of individual protein intolerance.
Yes, protein poisoning is not a myth.
If you want to focus on protein food and lose weight easily without changing your diet too much, you just have to look at the menu:
- increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, milk and fermented milk products;
- monitor total daily calorie intake;
- eat small meals and drink enough fluids;
- minimize frying when cooking, remove mayonnaise from the diet, reduce salt and coffee consumption;
- To speed up weight loss, you need possible physical exercises.
How to design a menu correctly
Now about planning a protein menu for weight loss. Many people feel uneasy when offered ready-made menus for the week. We will show you the approximate options that you can focus on. Or prepare your own menu for a week from them.Breakfast
Egg
It is customary to eat only protein in the diet. But even if it is on a diet, if you are not allergic, you can eat eggs almost every day. For example, on Mondays and Wednesdays, the menu may have boiled eggs, and on Tuesdays and Thursdays, omelets may be on the menu.
Both chicken and quail eggs are useful - you can alternate them. A simple and tasty omelette recipe can be found below.
Cereals and porridges
Nutritionists call lentil and bean porridge the most protein-rich. The first is tasty and low-calorie, rich in trace elements and fiber. It is worth including it in the breakfast or lunch menu at least once a week. Find the recipe below.
Important
Despite their benefits, grains are high in carbohydrates, which can derail your diet. Therefore, we recommend to rarely include porridge, muesli and granola in the menu.
Dairy products
Yoghurt or cottage cheese is an excellent choice for breakfast: but they should be sugar-free and low-fat in the diet menu.
You can add fresh or frozen berries to fermented milk products, herbs to taste to cottage cheese. Or you can make delicious protein (low-calorie! ) yogurt with oriental eggs - step-by-step instructions and photos are waiting for you below.
Breakfast "combo" with meat
In autumn and winter, breakfast is more intense than in summer, because energy is needed for the whole coming day. Therefore, an omelet with turkey will be useful. Moreover, it is prepared in 10 minutes.
Supper
Salads
Tuna salad with beans, as in our recipe, can be a complete lunch. Balanced, satisfying meals in just 15 minutes.
Mussels in a spinach salad can be part of a lunch or set meal. Tasty, low-calorie and nutritious.
Soups
A 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 aromatic bean soup. Pork is rich in protein and contains almost no fat or carbohydrates. Just replace sour cream with Greek yogurt: it's lower in fat.
If you think that traditional cabbage soup is not for you, you are wrong - follow our recipe with photos and prepare a tasty, healthy and budget-friendly soup.
You can also consider options for vegetable soups with shrimp: but to follow the diet, you need to remove the heavy cream or replace it with protein yogurt.
Second courses
Tuna is called sea beef: dense, juicy and meat-like, it contains a lot of protein and vitamins. Therefore, tuna fillet can be an option for dinner, the step-by-step recipe for its preparation is presented below.
What about 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 dinner: the monotony of 2-3 meatball days a week will definitely not bore you.
If time is short, 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 hearty lunch: try the spicy beef - you won't be disappointed.
Important
If your goal is to lose weight, watch your calorie intake. Our lunch options should be considered 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.
Supper
Fish or seafood
Spinach with shrimp can be called a snack, 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, 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, protein and a very nice presentation. The following recipe can be prepared in half an hour and your family or guests will be delighted with its appearance, taste and health.
Advice
Fish dishes are generally high 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 one of the main sources of protein. However, considering the calorie requirements, we recommend paying attention to the recipe for juicy turkey steak with teriyaki sauce.
You can eat beef steak or steak 1-3 times a week. Their calorie content is reduced when they are cooked without oil or grilled.
Mixed dinner
Baking, as many believe, should be abandoned on a diet. But beef liver pancakes according to our recipe - no. At least once a week, you can prepare food and make it even healthier: cook fat-free pancakes in the oven.
If you are not satisfied with eating an omelet for dinner, we present its recipe with fried meat. You can also reduce its calories by choosing the oven instead of the frying pan.
Would you like some pizza? There is a completely reasonable option that you can pay for once every 1-2 weeks: get a recipe for a mini pizza with pumpkin.
Appetizers and desserts
Nuts, seeds, chia and sesame seeds are rich 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 nuts.
Same with dried fruits - raisins, dried apricots, prunes and citrus fruits. They contain protein, fiber and lots of sugar. It can ruin your weekly efforts.
What you don't sell from yogurt and cottage cheese snacks for breakfast is quite suitable as a snack. A slice of sheep's cheese is a great solution for any occasion.
To be able to enjoy sweets, but not to increase the total number of calories, you can approach the issue in a sporty way: use protein powder. It is added to pies and cheesecakes instead of flour. It turns out to be a protein bomb of benefits and taste. For example, like those waffles, the recipe of which you can find below.
What can be done?
Make protein shakes. They saturate with protein, give vitamins and an unusual taste. Learn simple weight loss smoothie recipes to get you started on your way to healthy eating.