The nutritional system is constantly changing: after the peak of "hunger" diets come "protein" or "fat" diets. Either calorie restriction or opposite nutritional systems are in trend. We will talk about the protein diet: what advantages does it have and among whichConditions does it help you lose weight?
Why you shouldn't give up protein
A young girl, a mature woman, an aspiring athlete - sometimes we all rush, driven by the motive to lose weight at any cost, restricting ourselves in food and eliminating fats and proteins first. But it's one thing to "shake up" your body for a week and quite another to eat like that all the time: that doesn't bode well in the long run. But who sticks to the rules when you really need to "lose weight"?
Why should protein foods be on the menu:
- Without protein you can't build muscle. When athletes build 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 proteins from your diet: without them, your muscles will not recover properly after training.
- When there is a lack of protein in the diet, hair, teeth, nails and bones deteriorate and become weaker.
- Proteins are made up of amino acids - the body needs 22 for normal function, 9 of which the body does not produce itself and gets from food. If you eliminate protein from your diet, you will not receive substances without which normal body function is impossible.
- Without proteins there are no metabolic processes because they supply the body's cells with oxygen molecules.
- 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 need to supplement them with special vitamins and 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:
- Protein, especially from meat, activates the production of the satiety hormone (leptin) and suppresses the production of the hunger hormone (ghrelin): Therefore, foods that satisfy "brutal hunger" are most often understood as meat;
- Protein speeds up your metabolism and helps you burn calories quickly. The 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 broken down;
- During intensive weight loss through physical activity, a protein menu is important to counteract 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 and your desired and actual weight levels. Such a diet can be high in protein, like that used by professional athletes in muscle building phases, or a form of rational 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% 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 and of course avoid sweet soda.
- Preservatives, sauces and mayonnaise have no place on the menu.
- The focus is on dishes that are cooked or steamed without frying.
- Meals are taken in portions 5-6 times a day in portions of no more than 200 grams.
- Physical activity is important to boost your metabolism and therefore lose weight faster.
This nutritional approach will help you lose 4 to 10 extra pounds in two weeks. But if you stick to the proportions of proteins, fats and carbohydrates described above, this can be difficult. And the body should not be exposed to a strict diet of this type for more than 3-4 weeks or the diet should be monitored by a doctor.
Contraindications to this diet:
- Anemia;
- Pregnancy and breast feeding period;
- kidney disease;
- diseases of the pancreas;
- 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 making major changes to your diet, you just need to look at the menu:
- Increase the amount of protein products in the diet: introduce meat, fish, eggs, green vegetables, dairy and fermented milk products;
- Monitor your 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 accelerate weight loss, meaningful physical activity is necessary.
How to create a menu correctly
Now it's time to plan a protein menu for weight loss. Many people feel uncomfortable when ready-made menus are offered for the week. We will show you approximate options for you to focus on. Or use it to put together your own weekly menu.Breakfast
Eggs
In diet mode, it is common to consume only protein. But even when you're on a diet, you can eat eggs almost every day if you don't have allergies. For example, on Monday and Wednesday there may be boiled eggs on the menu, and on Tuesday and Thursday there may be an omelette.
Both chicken and quail eggs are useful - you can alternate them. Below you will find the recipe for a simple and delicious omelette.
Muesli and porridge
Nutritionists call lentil and bean porridge the most rich in protein. The first is tasty and low in calories, rich in microelements and fiber. It is worth adding it to the menu at least once a week for breakfast or lunch. You can find the recipe below.
Important
Despite the benefits, grains contain a lot of carbohydrates that can ruin your diet. We therefore recommend that you rarely include porridge, muesli and granola in your diet.
Dairy products
Yogurt or cottage cheese for breakfast is a great option: however, on the diet menu they should be sugar-free and low in fat.
You can add fresh or frozen berries to fermented milk products, and herbs to taste to cottage cheese. Or you can prepare delicious protein yogurt (low calorie! ) 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 dense than in summer because we need energy for the entire next day. Therefore, scrambled eggs with turkey are beneficial. What's more, it is prepared in 10 minutes.
Dinner
Salads
Tuna salad with beans, like in our recipe, can be a complete lunch. Balanced, filling meals in just 15 minutes.
Mussels in a spinach salad can be a lunch or part of a menu. Tasty, low in calories and nutritious.
Soups
Simple and healthy lean lentil soup? Simple, fast and cheap in every respect. Discover our recipe with step-by-step description.
Another option is aromatic bean soup. Pork tenderloin is high in protein and contains almost no fat or carbohydrates. Simply replace the sour cream with Greek yogurt: it is lower in fat.
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: however, to comply with the diet, you should remove the cream or replace it with protein yogurt.
Second courses
Tuna is called sea beef: it is dense, juicy and resembles meat, contains a lot of protein and vitamins. Therefore, tuna fillet can be an option for a lunch dish; a step-by-step recipe for its preparation can be found below.
How about dumplings? If we are talking about fish according to the recipe below, they can be prepared almost for the entire duration of the diet, and you will not have any problems with lunch: 2-3 dumpling days a week will definitely not bore you with the monotony.
If time is short, keep 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 filling afternoon meal: try the spicy beef - you won't be disappointed.
Important
Watch your calorie intake if you want to lose weight. Our lunch offers are to be viewed as dishes to choose from: combine the first course with salad or the main course with salad, without exceeding your daily calorie requirement.
Dinner
Fish or seafood
Spinach with shrimps can be called a snack, a full 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 whether 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, classic, inexpensive white fish will do. For example, cod – lots of vitamins, protein and a very nice 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 high in protein and nutrients but typically low in calories; try to include them in your diet at least three times a week.
meat or poultry
Steak is always tasty because meat is one of the main sources of protein. However, taking into account the calorie needs, 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 is reduced by baking or grilling without oil.
Combo dinner
Baking, as many believe, should be abandoned during 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 eating scrambled eggs for dinner, here is a recipe for it with fried meat. You can also reduce the calorie content by choosing the oven instead of a frying pan.
Would you like a pizza? There is a completely acceptable option that you can afford every 1-2 weeks: get a recipe for mini pizza with zucchini.
Snacks and desserts
Nuts, seeds, chia and sesame seeds are high in protein but high in fat. A handful of nuts or seeds is therefore not suitable as a snack during the 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 a lot of sugar. This can ruin your week's efforts.
The yoghurt and quark snacks you didn't sell for breakfast are definitely 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 without increasing the total calorie content, you can approach the matter in a sporty way: resort to protein powder. It is added to cakes and cheesecakes instead of flour. It turns out it's a protein bomb full of benefits and flavor. Like these waffles, for example, whose recipe you can find below.
What can be done?
Make protein shakes. They fill you up with protein, provide vitamins and an exceptional taste. Learn easy weight loss smoothie recipes to get you started on a healthy diet.