The nutrition system is constantly changing: after the peak of the "starvation" diet comes the "protein" or "fat" diet. There is a trend towards calorie restriction or opposite nutrition systems. We will talk about the protein diet: what are its benefits, under what conditions can it help you lose weight.
Why you shouldn't give up protein
A young girl, a mature woman, a novice athlete - sometimes all of us, with the motive of losing weight at any cost, are in a hurry to restrict food, first of all, to remove fats and proteins. But it's one thing to "fit" your body for a week, and quite another to eat like this all the time: it's not good in the long run. But who follows the rules when you "really need" to lose weight?
Why protein foods should be in the menu:
- Muscles cannot be built 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 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 become weak.
- 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 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 work as a service to deliver oxygen molecules to the cells of the body.
- Trying to limit yourself to plant-based 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 effects of high-protein diets on weight loss for decades. And we found out why this 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 the food that satisfies "brutal hunger" is most often called meat;
- Protein speeds up metabolism, helping you burn calories faster. This is the basis of the Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets. The keto phenomenon is of the same nature: when a person takes in a lot of protein and fat, but little carbohydrates, the body goes into a state of ketosis, during which there is an effective loss of excess fat;
- In the case of intense weight loss through physical activity, a protein menu is important to fight aging skin, which is possible through sudden weight loss and to strengthen bones, teeth and hair.
Protein diet rules
Any serious diet should be prescribed and monitored by a doctor taking into account your characteristics, desired and actual weight levels. Such a diet can be high protein, such as the diet of professional athletes during the period of muscle growth, or a form of rational nutrition for improving health and losing weight. The second option will help you get the desired result without much difficulty.
Protein weight loss rules are as follows:
- Protein should make up 50% (ideally 60%) of the daily menu.
- Fats and carbohydrates should be reduced, ideally not exceeding 15% of the daily diet.
- Vegetables and greens complement the protein menu with fiber and vitamins.
- Sugary fruits should be limited to 2 pieces per day.
- You should drink more water, avoid sugary soda of course.
- There is no place for preservatives, sauces and mayonnaise in the menu.
- The emphasis is on fried, boiled or steamed food.
- Meals are fractional, 5-6 times a day, with portions of no more than 200 grams.
- Physical activity is important for speeding up metabolism and, therefore, for weight loss.
This approach to eating helps you lose 4 to 10 extra pounds in two weeks. But if you follow the proportions of proteins, fats and carbohydrates described above, it can be difficult. And the body should not be subjected 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 nutrition and lose weight easily, without changing your diet too much, you just need to look at the menu:
- Increase the amount of protein products in the diet: include meat, fish, eggs, green vegetables, milk and fermented milk products;
- Monitor your total daily calorie intake;
- Eat small amounts and drink enough liquid;
- reduce the amount of fried food, remove mayonnaise from the diet, reduce the consumption of salt and coffee;
- Physical exercise is necessary to speed up weight loss.
How to create a menu correctly
Now about planning a protein menu for weight loss. Many people feel uncomfortable when they offer a ready-made menu for the week. We will show you possible options that you can focus on. Or create 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 an allergy. For example, on Mondays and Wednesdays, the menu may include boiled eggs, and on Tuesdays and Thursdays, there may be omelets.
Both chicken and quail eggs are useful - you can alternate them. You will find a simple and delicious omelette recipe below.
Cereals and porridges
Nutritionists call lentil and bean porridge the richest in proteins. 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.
significant
Despite the benefits, grains contain a lot of carbohydrates, which can ruin your diet. Therefore, we recommend that you rarely include porridge, muesli and granola in the menu.
milk
Yogurt or cottage cheese for breakfast is a great option: but they should be sugar-free and low-fat in the diet menu.
You can add fresh or frozen berries to fermented milk products, and herbs to taste in cottage cheese. Or you can make delicious high-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 coming day. Therefore, scrambled eggs with turkey will be useful. Moreover, it is prepared in 10 minutes.
Dinner
Salads
Tuna salad with beans, as in our recipe, can be a complete lunch. A balanced, satisfying meal in just 15 minutes.
Mussels in spinach salad can be lunch or part of a set meal. Delicious, low-calorie and nutritious.
soups
Easy and healthy lean lentil soup? Simple, fast and cheap in every sense. Follow our step-by-step recipe.
Another option is aromatic bean soup. Pork fillet is rich in proteins and almost does not contain fats and carbohydrates. Just replace sour cream with Greek yogurt: it's less fat.
If you think that traditional cabbage soup will not work for you, you are wrong - take our recipe with photos and prepare a delicious, healthy and budget soup.
You can also consider the options of vegetable soups with shrimp: but to fulfill the diet, you need to remove the heavy cream or replace it with protein yogurt.
Second courses
Tuna 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 lunch, the step-by-step recipe for its preparation is presented below.
What about dumpings? If they are fish according to the recipe below, they can be prepared for almost the entire period of the diet, and you will not have a problem with lunch: dumplings 2-3 days a week will definitely not bore you with monotony.
If time is short, save the recipe in 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: try the spicy beef - you won't be disappointed.
significant
Watch your calorie intake if your goal is to lose weight. 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 going beyond 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. 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 yes. It is not necessary to eat shrimp every day, a 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 delighted with its appearance, taste and healthiness.
Advice
Fish dishes are usually 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. But 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 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 given up on a diet. But according to our recipe from beef liver pancakes - no. You can prepare the dish at least once a week and make it even healthier: bake pancakes in the oven without oil.
If you don't mind having scrambled eggs for dinner, here's a recipe for it with roast beef. You can also reduce its calorie content by choosing the oven instead of the pan.
do you want pizzaThere is a completely acceptable option that you can afford once every 1-2 weeks: get a mini pizza recipe with zucchini.
snacks and desserts
Nuts, seeds, chia and sesame seeds are rich in protein, but they are high in fat. So a handful of nuts or seeds is not suitable as a snack during the week of the diet. But you can decorate the vegetable salad with a spoonful of nuts.
The same goes for dried fruits - raisins, apricots, plums and citrus fruits. They contain protein, fiber and lots of sugar. It can ruin your week's efforts.
What you didn't buy for breakfast from the yogurt and cottage cheese snack is quite suitable as a snack. A piece of sheep's cheese is the perfect solution for any occasion.
And in order to enjoy desserts, but not increase the total calorie content, you can approach the matter 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 the waffles, the recipe of which you will see below.
What can be done?
Make a protein shake. They are saturated with proteins, provide vitamins and unusual taste. Learn easy weight loss recipes to get you started on your path to healthy eating.