The diet system is constantly changing: after the peak of "starvation" diets, come "protein" or "fat" diets. The trend is either calorie restriction or opposite nutritional systems. 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 limit ourselves in food, first removing fats and proteins. 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 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 its normal function, 9 of which the body does not produce on its own and receives from food. When you exclude protein 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 provide 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 a protein diet 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 food that satisfies "violent hunger" is most often understood as meat.
- Protein speeds up your metabolism, helping you burn calories quickly. Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets are based on this. The keto effect is of the same nature: when a person receives a lot of protein and fat, but few carbohydrates, the body enters a state of ketosis, during 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, which is possible with a sudden loss of extra pounds, and to 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 actual weight levels. Such a diet can be high in protein, such as that of professional athletes during periods of muscle growth, 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 protein weight loss are:
- Protein should make up 50% of the daily menu (ideally 60%).
- Fats and carbohydrates should be reduced, ideally not exceeding 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.
- You should drink more water, avoiding sugary soda of course.
- There is no place on the menu for preservatives, sauces and mayonnaise.
- The emphasis is on food cooked without frying, boiled or steamed.
- Meals are fractional, 5-6 times a day, in portions not exceeding 200 grams.
- Physical activity is important for speeding up the metabolism and therefore for faster weight loss.
This approach to nutrition helps you lose from 4 to 10 extra pounds in two weeks. But if you follow the ratios of proteins, fats 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 supervised by 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 too much, you just need to revise the menu:
- Increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, dairy and fermented milk products.
- track your total daily caloric intake.
- eat small meals and drink plenty of fluids.
- minimize frying when cooking, remove mayonnaise from the diet, reduce the consumption of salt and coffee.
- 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 offered ready-made menus for the week. We'll show you rough options to focus on. Or make your own menu for the week from them.breakfast
Eggs
In diet mode, it is common to eat only protein. 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 scrambled eggs.
And chicken and quail eggs are useful - you can alternate them. You will find the recipe for a simple and delicious omelette below.
Cereals and porridges
Nutritionists call lentil and bean porridge the richest in protein. The first is tasty and low in calories, 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.
Great
Despite the benefits, grains contain a lot of carbohydrates, which can destroy your diet. Therefore, we recommend that you rarely include porridge, muesli and granola in the menu.
Dairy
Yogurt or cottage cheese for breakfast is an excellent choice: but on the diet menu it should be sugar-free and low-fat.
You can add fresh or frozen berries to fermented dairy products and greens for flavor in cottage cheese. Or you can make delicious (low-calorie! ) protein 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 next day. Therefore, omelet with turkey will be beneficial. In addition, it is prepared in 10 minutes.
Dinner
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 a lunch or part of a set meal. Delicious, low calorie 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 salad. 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 economical soup.
You can also consider options for vegetable soups with shrimp: but to comply with the diet, you will have to remove the heavy cream or replace it with protein yogurt.
Second courses
Tuna is called sea beef: it is dense, juicy and reminiscent of meat, contains many proteins and vitamins. Therefore, tuna fillet can be an option for a lunch dish, a step-by-step recipe for its preparation is presented below.
What about pasta? If it is fish according to the recipe below, it can be prepared for almost the entire period of the diet, and you will not have any problems with lunch: 2-3 days of pasta a week will definitely not tire of 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 filling afternoon meal: try the spicy beef - you won't be disappointed.
Great
Watch your caloric intake if your goal is to lose weight. Our lunch options should be considered as dishes to choose from: combine the first course and salad or the main course and salad, without exceeding the daily calorie level.
Dinner
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 dish with few calories and very tasty: almost a haute cuisine menu, but it is 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. It is not necessary to eat shrimp every day; the classic, cheap white fish will do. For example, cod - a lot of vitamins, proteins and a very beautiful presentation. The following recipe 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 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 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 having scrambled eggs for dinner, check out a recipe for 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-pizza with zucchini.
Snacks and desserts
Nuts, seeds, chia and sesame are high in protein but high in fat. So a handful of nuts or seeds are not suitable as a snack during diet weeks. But you can decorate a vegetable salad with a spoonful of nuts.
The same with dried fruits - raisins, dried apricots, prunes and citrus fruits. They contain protein, fiber and lots of sugars. This can ruin your week's efforts.
What you didn't sell for a breakfast of yogurt and curd snacks is quite suitable as a snack. A slice of sheep's cheese is a great 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 sports way: use protein powder. It is added instead of flour in pies and cheese pies. 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 are saturated with proteins, provide vitamins and an unusual taste. Learn simple smoothie recipes for weight loss to start moving towards healthy eating.