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Protein diet. Weekly menu and helpful tips

The food system is constantly changing: after the peak of the "starvation" diet, comes the "protein" or "fat" diet. Calorie restriction or the opposite nutritional system is becoming a trend. We will discuss the protein diet: what are its benefits and under what conditions it can help you lose weight.protein diet for weight loss

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 all costs, rush to limit our food intake, first eliminating fats and proteins. But it's one thing to give your body a week to "adjust" and another to eat like this all the time: It's not a good sign in the long run. But who follows the rules when you "really need" to lose weight?Why protein foods should be on the menu:
  1. You can't build muscle without protein. When athletes gain muscle mass, they need to consume large amounts of protein. If you're not an athlete and just want to lose fat, don't eliminate protein from your diet: without protein, your muscles won't recover properly after training.
  2. Hair, teeth, nails, and bones can deteriorate and weaken due to a lack of protein in the diet.
  3. Protein is made up of amino acids - the body requires 22 amino acids for normal function, of which 9 are not produced by the body and are obtained from food. When you eliminate protein from your menu, you're not getting something your body can't function with normally.
  4. Without proteins, there would be no metabolic processes as they serve as transporters of oxygen molecules to the cells of the body.
  5. Trying to limit yourself to plant-based proteins (for vegetarians) has consequences: not all essential amino acids are found in grains, nuts, and soy. Vegetarians need special vitamins and dietary supplements.

Protein Diet for Weight Loss: How It Works

Scientists have been studying the impact of protein nutrition on weight loss for decades. We discovered why it's important to combat excess weight:
  • Protein, especially from meat, activates the production of the satiety hormone (leptin) and inhibits the production of the hunger hormone (ghrelin): this is why foods that satisfy "cruel hunger" are often understood as meat;
  • Protein speeds up your metabolism and helps you burn calories quickly. Dukan, Atkins, Malysheva, Kremlin and many other weight loss diets are based on this. Ketosis has the same properties: when a person consumes large amounts of protein and fat, but very few carbohydrates, the body enters a state of ketosis, effectively shedding excess fat;
  • In case of intensive weight loss through physical activity, the protein menu is very important to combat sagging skin (which may occur with sudden weight loss) and to strengthen bones, teeth and hair.

Protein Diet Rules

Any strict diet should be prescribed and monitored by your doctor, taking into account your characteristics, desired weight, and actual weight level. Such a diet can be high in protein, like what professional athletes eat during their muscle-building phase, or it can be a sound form of nutrition for improved health and weight loss. The second option will help you get the results you want easily. The rules for protein weight loss are:
  1. Protein should make up 50% (ideally 60%) of your daily menu.
  2. Fats and carbohydrates should be reduced, ideally to no more than 15% of the daily diet.
  3. Vegetables and herbs complement the protein menu with fiber and vitamins.
  4. Sugary fruits should be limited to 2 servings per day.
  5. You need to drink plenty of water and of course avoid sweetened sodas.
  6. There are no preservatives, sauces and mayonnaise on the menu.
  7. The focus is on foods that are not fried, boiled or steamed.
  8. Meals should be divided into portions, 5-6 times a day, no more than 200 grams each time.
  9. Physical activity is important for speeding up your metabolism and therefore for losing weight faster.
This nutritional approach can help you lose 4 to 10 pounds of extra weight in just two weeks. But this can be difficult if you follow the protein, fat, and carb ratios mentioned above. And the body should not be subjected to this type of strict diet for more than 3-4 weeks, or the diet should be carried out under the supervision of a doctor.Contraindications to this diet:
  • anemia;
  • Pregnancy and breastfeeding;
  • kidney disease;
  • pancreatic disease;
  • heart and blood vessel problems;
  • diabetes;
  • Individual protein intolerance conditions.
Yes, protein poisoning is not a myth.If you want to focus on protein nutrition and lose weight easily without changing your diet, you just need to review the menu:
  • Increase the content 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, frequent meals and drink enough fluids;
  • Minimize frying when cooking, eliminate mayonnaise from your diet, and reduce salt and coffee consumption;
  • To speed up weight loss, you need feasible physical activity.

How to make a menu correctly

Now about planning your weight loss protein menu. Many people feel uncomfortable when a ready-made menu is offered during the week. We'll show you the broad options you can focus on. Or put together your own menu for the week from them.

breakfast

EggIn the eating pattern, it is customary to eat only protein. But even on a diet, if you don't have allergies, you can eat eggs almost every day. For example, the menu on Monday and Wednesday might include hard-boiled eggs, and the menu on Tuesday and Thursday might include omelets.Both chicken eggs and quail eggs work - you can use them interchangeably. Below you will find a recipe for a simple and delicious omelette.Cereals and porridgeNutritionists say lentil and legume porridges are the most protein-rich. The first one is delicious, low in calories and rich in trace elements and fiber. It's worth incorporating it into your breakfast or lunch menu at least once a week. Find the recipe below.
importantDespite its benefits, grains contain a lot of carbohydrates that can wreak havoc on your diet. Therefore, we recommend not to regularly include porridge, muesli and granola in the menu.
dairyYogurt or cottage cheese for breakfast is a good option: but in the dietary menu they should be sugar-free and low-fat.You can add fresh or frozen berries to cultured dairy products and vegetables to cottage cheese. Or you can make delicious protein-rich (low-calorie! ) yogurt with Oriental eggs - step-by-step instructions and photos await you below.Breakfast "combination" meatBreakfasts in autumn and winter are richer than in summer because we need to provide energy for the whole day ahead. Therefore, turkey scrambled eggs will be beneficial. And, it's ready in 10 minutes.

dinner

saladAs our recipe shows, tuna salad with beans can be a complete lunch. Get a balanced, satisfying meal in just 15 minutes.Mussels in spinach salad can be served as part of a lunch or set meal. It's delicious, low in calories and rich in nutrients.SoupEasy and healthy lean lentil soup? Easy, fast and cheap in every way. Learn about our recipes with step-by-step instructions.Another option is chana pea soup. Pork tenderloin is rich in protein and contains almost no fat or carbohydrates. Just use Greek yogurt instead of sour cream: it's lower in fat.If you think traditional cabbage soup isn't for you, you're wrong - grab our recipes and photos to prepare a delicious, healthy and affordable soup.You may also consider opting for shrimp and vegetable soup: but to comply with dietary requirements, you should omit the heavy cream or replace it with protein yogurt.second courseTuna, also known as sea beef: the meat is dense, juicy, meat-like, and contains a lot of protein and vitamins. Therefore, tuna fillets can be an option as a lunch dish and here is a step-by-step recipe for preparing tuna fillets.Where are the dumplings? If you follow the recipe below for fish, you can prepare them almost throughout the entire diet, and there will be no problems for lunch: eating dumplings 2-3 days a week will definitely not leave you feeling monotonous.If time is limited, save the recipe in the video below. Bean-based chicken cutlets may be the quickest, delicious recipe for weight loss.Another great option for a quick and satisfying lunch: try the spicy beef - you won't be disappointed.
importantIf your goal is to lose weight, pay attention to your caloric intake. Our lunch options should be thought of as alternative dishes: combining a first course with a salad or a main course with a salad, but not exceeding the daily calorie level.

dinner

fish or seafoodSpinach and shrimp can be called a snack, a hearty dinner, or a warm salad—the essence doesn’t change. It's a low-calorie and very tasty dish: almost a haute cuisine menu, but takes less than half an hour to prepare.If you're wondering whether such a diet can be eaten cheaply, the answer is of course yes. You don’t need to eat shrimp every day, classic, cheap white fish will suffice. For example, cod - contains a lot of vitamins, protein and a very beautiful appearance. The recipe below takes just half an hour to prepare and your family or guests will be delighted with how it looks, tastes and is healthy.
suggestionFish dishes are often high in protein and nutrients, but often lower in calories; try to include them in your diet at least 3 times a week.
meat or poultrySteak is always good because meat is one of the main sources of protein. But considering the caloric requirements, we recommend that you pay attention to the recipe for juicy turkey steak with teriyaki sauce.You can eat steak or steak 1-3 times a week. By baking or grilling without oil, their calorie content is reduced.Set dinnerAs many people believe, baking should be given up by dieting. But according to our recipe, from beef liver pancakes - no. You can make this dish healthier by preparing it at least once a week: Bake pancakes in the oven without oil.If you don’t mind having scrambled eggs for dinner, here’s a recipe to serve with scrambled meat. You can also reduce its calorie content by choosing the oven instead of the skillet.Would you like some pizza? There is a perfectly acceptable option that you can afford every 1-2 weeks: Get the recipe for Zucchini Mini Pizzas.

Snacks and Desserts

Nuts, seeds, chia seeds, and sesame seeds are high in protein, but they are also high in fat. Therefore, a handful of nuts or seeds is not suitable as a snack during the diet week. But you can garnish a green 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 sugar. This can ruin your week's efforts.Yogurt and curd snacks, which are not sold for breakfast, are quite suitable as snacks. A slice of feta cheese is a great solution for any occasion.And to be able to enjoy dessert without increasing your total caloric content, you can solve this problem with exercise: use protein powder. It is added to pies and cheesecakes in place of flour. It turns out to be a protein bomb with benefits and taste. For example, like those waffles, for which you will find the recipe below.

What can be done?

Make a protein shake. They are rich in protein, provide vitamins and an unusual taste. Learn simple weight loss smoothie recipes and get started on your path to healthy eating.