The food system is constantly changing: after the peak of "starvation" diets come "protein" or "fat" diets. Both calorie restriction and opposing nutritional 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 motive of losing weight at any cost, rush to limit ourselves in our diet, first removing fats and proteins. But it's one thing to give your body a "shock" for a week, and another to always eat like this: 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 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 proteins from your diet: without them, 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 to function normally, 9 of which the body does not produce and receives from food. By excluding 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, as they function as a delivery service for oxygen molecules to the body's cells.
- Trying to limit yourself to only plant-based proteins (for vegans) has consequences: not all essential amino acids are found in grains, nuts and soy. Vegans need to supplement them with special vitamins and dietary 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:
- Proteins, especially those from meat, activate the production of the satiety hormone (leptin) and suppress the production of the hunger hormone (ghrelin): this is why foods that satisfy "brutal hunger" are 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 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 excess fat is effectively lost;
- In the case of intensive weight loss through physical activity, a protein menu is important to combat sagging skin, possible with the sudden loss of extra pounds, and to strengthen bones, teeth and hair.
Protein diet rules
Any serious diet must be prescribed and monitored by your doctor, taking into account your characteristics, desired and actual weight. This diet can be rich in proteins, like that of professional athletes during periods of muscle gain, or a form of rational eating 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 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.
- You need to drink more water, avoiding, of course, sweet soft drinks.
- There is no place on the menu for preservatives, sauces and mayonnaise.
- The emphasis is on foods cooked without frying, boiling or steaming.
- Meals are divided into 5 to 6 times a day, in portions of a maximum of 200 grams.
- Physical activity is important for speeding up metabolism and, therefore, for faster weight loss.
This nutritional approach helps you lose 4 to 10 extra pounds in two weeks. But if you follow the protein, fat and carbohydrate ratios described above, this can be difficult. 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 for this diet:
- anemia;
- pregnancy and breastfeeding;
- kidney disease;
- pancreatic diseases;
- heart and vascular problems;
- 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, just review the menu:
- increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, dairy products and fermented dairy products;
- monitor your total daily caloric intake;
- eat small meals and drink plenty of fluids;
- minimize frying during cooking, remove mayonnaise from the diet, reduce salt and coffee consumption;
- To accelerate weight loss, you need viable physical exercise.
How to make a menu correctly
Now about how to plan a protein menu for weight loss. Many people feel uncomfortable when they are offered ready-made menus for the week. We will show approximate options that you can focus on. Or create your own menu for the week with them.Breakfast
Eggs
In dietary mode, 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 boiled eggs, and on Tuesdays and Thursdays there may be an omelet.
Both chicken and quail eggs are useful - you can alternate them. Below you will find the recipe for a simple and delicious omelet.
Cereals and porridge
Nutritionists consider lentil and bean porridge to be the richest in protein. The first is tasty and low-calorie, rich in microelements and fiber. It's 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 in the menu infrequently.
Dairy
Yogurt or cottage cheese for breakfast are a great option: but on the diet menu they must be sugar-free and low in fat.
You can add fresh or frozen fruits to fermented milk products, and herbs to taste to cottage cheese. Or you can make a delicious (low-calorie! ) Protein yogurt with oriental eggs - step-by-step instructions and photos are waiting for you below.
"Combo" breakfast with meat
In autumn and winter, breakfast is heartier than in summer, as we need energy for the next day. Therefore, scrambled eggs with turkey will be beneficial. Plus, it's prepared in 10 minutes.
To have lunch
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 meal. Tasty, low in calories and nutritious.
Soups
Simple and healthy lean lentil soup? Easy, fast and cheap in every way. See our recipe with 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 cream with Greek yogurt: it's less greasy.
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 economical soup.
You can also consider options for vegetable soups with shrimp: but to comply with the diet, you must remove the cream or replace it with protein yogurt.
Second courses
Tuna is called the steak of the sea: it is dense, juicy and resembles meat, contains a lot of proteins and vitamins. Therefore, tuna fillet can be an option for a lunch dish, a step-by-step guide to its preparation is presented below.
And the dumplings? 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 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 perhaps the fastest recipe for delicious weight loss.
Another good option for a quick and satisfying afternoon snack: try the spicy beef - you won't be disappointed.
Important
Be mindful of your caloric intake if your goal is to lose weight. Our lunch options should be considered as dishes of choice: combining the first course and salad or the main course and salad, without exceeding the daily calorie level.
To have lunch
Fish or seafood
Spinach with shrimps can be called a snack, a full dinner or a hot salad - the essence does 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're wondering if it's possible to eat cheaply on this diet, the answer is, of course. It is not necessary to eat shrimp every day, classic and inexpensive white fish is enough. For example, cod - lots 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 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, as meat is one of the main sources of protein. But taking into account your calorie needs, we advise you to pay attention to the recipe for juicy turkey steak with teriyaki sauce.
You can eat steaks or steaks 1 to 3 times a week. Its calorie content will be reduced when baking or grilling without oil.
Combined dinner
Baking, as many believe, should be abandoned in the 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 with fried meat. You can also reduce its calorie content by choosing an oven instead of a frying pan.
Would you like some pizza? There is a quite acceptable option that you can afford once every 1-2 weeks: buy a recipe for mini pizza with zucchini.
Snacks and desserts
Nuts, seeds, chia seeds and sesame seeds are rich 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 nuts.
The same goes for 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 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 to be able 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 instead of flour in pies and cheesecakes. It turns out to be a protein bomb of benefits and flavor. Like, for example, those waffles, the recipe for which you will find below.
What can be done?
Make protein shakes. They saturate with proteins, provide vitamins and an unusual taste. Learn simple weight loss smoothie recipes to start moving towards healthy eating.