The food system is constantly changing: after the peak of "hunger" diets, come "protein" or "fat" diets. Either calorie restriction or opposite nutrition systems are in trend. We will talk about the protein diet: what itThere are benefits, under what circumstances it will help you lose weight.
Why shouldn't you skip protein?
A young girl, a mature woman, an aspiring athlete - sometimes we all, driven by the intention to lose weight at any cost, rush to limit ourselves in food, first eliminating fats and proteins. ButIt's one thing to give your body a "shake-up" for a week, and quite another to eat this way all the time: it's not a good sign in the long run. But when you "really need" to lose weightSo who follows the rules?
Why should there be protein foods in the menu:
- Muscle doesn't build without protein. When athletes grow muscles, they need to consume a lot of protein. If you're not an athlete and just want to lose fat, don't eliminate protein from your diet: Without it, your muscles will not be able to recover properly after training.
- Due to lack of protein in the diet, hair, teeth, nails and bones become damaged and weak.
- Proteins are made up of amino acids - the body needs 22 for normal functioning, 9 of which the body does not produce itself and gets from food. When you eliminate protein from the menu, you get suchSubstances are not available without which normal functioning of the body is impossible.
- Without proteins, no metabolic processes occur, as they serve to deliver oxygen molecules to the body's cells.
- Trying to limit yourself only to vegetable proteins (for vegetarians) will have consequences: not all essential amino acids are found in grains, nuts and soy. Vegetarians need to be given 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:
- Protein, especially from meat, activates the production of the satiety hormone (leptin) and suppresses the production of the hunger hormone (ghrelin): this is why foods that satisfy "brutal hunger" are often referred to as meat. cracked up to be;
- Protein speeds up your metabolism, helping you burn calories faster. Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets are based on it. The keto phenomenon is of the same nature: when a persongets too much protein and fat, but few carbohydrates, the body enters a state of ketosis, in which there is effective loss of excess fat;
- In case of intensive weight loss through physical activity, a protein menu is important to deal with loose 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-protein, like that of professional athletes during the period of muscle growth. , 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% (ideally 60%) of the daily menu.
- 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.
- Sweet fruits should be limited to 2 pieces per day.
- You need to drink more water and, of course, avoid sugary sodas.
- There is no place for preservatives, sauces and mayonnaise in the menu.
- Emphasis is on food 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 metabolism, and hence, for rapid weight loss.
This approach to nutrition helps you lose 4 to 10 extra pounds in two weeks. But if you follow the ratio of proteins, fats and carbohydrates described above, it can be difficult. And the body needs 3-4One should not be kept under this type of strict diet for more than a week, or the diet should be monitored by a doctor.
Contraindications to this diet:
- anemia;
- Pregnancy and breastfeeding;
- kidney disease;
- diseases of the pancreas;
- problems with the heart and blood vessels;
- diabetes;
- Cases of individual protein intolerance.
And yes, protein toxicity is not a myth.
If you want to focus on protein nutrition and lose weight easily without making much changes to your diet, you just need to review the menu:
- Increase the amount of protein products in the diet: include meat, fish, eggs, green vegetables, dairy and fermented milk products;
- Monitor your total daily calorie intake;
- Eat small meals and drink enough fluids;
- Reduce frying when cooking, eliminate mayonnaise from the diet, reduce salt and coffee intake;
- To accelerate weight loss, you need viable physical exercise.
How to make a menu correctly
Now about planning a protein menu for weight loss. Many people feel uncomfortable when they are offered ready-made menus for the week. We will show you approximate options on which you can focus. Or use them for the week. Create your own menu.Breakfast
eggs
In diet mode it is customary to eat only proteins. But even on a diet, if you do not have allergies you can eat eggs almost every day. For example, on Monday and Wednesday the menu may include boiled eggs, and on Tuesday andThursday may have an omelette.
Both chicken and quail eggs are useful - you can alternate them. You will find the recipe for a simple and delicious omelet below.
Cereals and Porridge
Nutritionists describe lentil and bean porridge as the most protein-rich. The first is tasty and low-calorie, rich in microelements and fiber. It is advisable to include it in the 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 occasionally including porridge, muesli and granola in the menu.
dairy
Yogurt or cottage cheese are a great option for breakfast: but in the diet menu they must be sugar-free and low-fat.
You can add fresh or frozen berries to fermented milk products, and add greens to taste in cottage cheese. Or you can make delicious protein (low calorie! ) Yogurt with oriental eggs - step-by-step instructions andPhotos 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 whole coming day. Therefore scrambled eggs with turkey will be beneficial. Moreover, it is ready in 10 minutes. Is.
dinner
salad
Tuna salad with beans, like the one in our recipe, can be a perfect lunch. A balanced, satisfying meal in just 15 minutes.
Mussels in Spinach Salad can be part of a lunch or set meal. Tasty, low-calorie and nutritious.
Soup
Simple and healthy lean lentil soup? Easy, fast and cheap in every way. Check out our recipe with step-by-step description.
Another option is aromatic bean soup. Pork tenderloin is rich in protein and contains almost no fat or carbohydrates. Simply replace the sour cream with Greek yogurt: it is less fatty.
If you think that traditional cabbage soup will not appeal to you, you are wrong - take our recipe with a photo and prepare a delicious, healthy and budget-friendly soup.
You can also consider options for vegetable soup with shrimp: but to comply with the diet, you should remove heavy cream or replace it with protein yogurt.
second course
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 lunch dish, how to prepare itThe step-by-step recipe is presented below.
What about dumplings? 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 any problems with lunch: 2-3 dumpling days a week will definitely save you from monotony. Will not bore you with.
If time is short, keep the recipe with you with the video below. Delicious chicken fillet with beans for weight loss is probably the fastest recipe.
Another good option for a quick and satisfying lunch: try the spicy beef – you won't be disappointed.
Important
If your goal is to lose weight keep track of your calorie intake. Our lunch options should be considered as dishes to choose from: first courses and salads or main courses, without going beyond the daily calorie level andMix the salad.
dinner
fish or seafood
Spinach with shrimp can be called a breakfast, a full dinner or a warm salad - the essence will not change. This is a low-calorie and very tasty dish: almost the same as in the old menu, but is ready in less than half an hour. .
If you are wondering whether it is possible to eat cheaply on such a diet, the answer is definitely yes. It is not necessary to eat shrimp every day; Classic, 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 andWill be happy with good health.
Advice
Fish dishes are generally rich in protein and nutrients, but generally 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 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. Baking or grilling without oil will reduce their calorie content.
combo dinner
Baking, as many people 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: PancakesBake in the oven without oil.
If you don't mind eating fried eggs for dinner, here is a recipe for it with fried meat. You can also reduce its calorie content by choosing the oven instead of the frying pan.
Would you like some pizza? There is a perfectly acceptable alternative that you can buy once every 1-2 weeks: Get a recipe for mini-pizza with zucchini.
snacks and desserts
Nuts, seeds, chia and sesame seeds are rich in protein but also high in fat. So a handful of nuts or seeds is not suitable as a snack during a diet week. But you can add a spoonful of nuts to a vegetable salad. Can be decorated with.
Same is the case with dry fruits – raisins, dried apricots, plums and citrus fruits. These contain protein, fiber and a lot of sugar. This can ruin your week's hard work.
The curd and curd that you did not sell for breakfast is quite suitable as a snack. A slice of sheep cheese is an excellent solution for any occasion.
And in order 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 to pies and cheesecakes in place of flour. . It turns out to be a protein bomb of benefits and taste. Like, for example, those waffles, the recipe of which you will find below.
What can be done?
Make a protein shake. They are saturated with proteins, provide vitamins and an unusual taste. Learn simple weight loss smoothie recipes to start moving towards healthy eating.