Protein weight loss is a great tool for weight loss if used correctly. Since school, we know that protein is the basis of all cells in our body. Why is protein more important than fats and carbohydrates? After all, in order for cells to function and constantly renew themselves, proteins are simply necessary.
With insufficient amounts of protein, growth slows down, the body's defenses decrease, and the risk of developing dangerous diseases increases. In this article we will tell you how to eat on a protein diet, what you can’t and what you can eat these days.
Basic rules of a protein diet
Let's list the basic rules for protein weight loss:
- be sure to consume protein foods for weight loss at every meal, combining them with other foods;
- Dishes must be prepared without adding fat; you are allowed to use no more than one or two tablespoons of oil;
- complex carbohydrates can be eaten before two o’clock in the afternoon (oatmeal, buckwheat, rice);
- when losing protein, vegetables that do not contain starch are allowed (zucchini, cabbage, cucumbers, tomatoes);
- among fruits, preference should be given to unsweetened apples and citruses;
- drink one to two liters of water daily;
- Replace seasonings with herbs, balsamic vinegar, lemon juice;
- Alcohol and sweets are prohibited;
- reduce the amount of carbohydrates and fats in food;
- You can eat exclusively protein foods for no more than two weeks;
- You need to eat often - four to six times a day.
Making a protein menu for weight loss
In a protein menu for weight loss, you should include any fish, sausage, any meat, lard, eggs and any vegetables as often as possible. The main condition for protein nutrition is to completely exclude flour products, even bread.
It is advisable to refrain from sunflower oil: cook steamed eggs, and simply season salads with lemon juice. Dairy products, corn, sugar and all kinds of substitutes, alcoholic and low-alcohol drinks are prohibited when losing protein.
Prepare meat and fish according to special protein recipes for weight loss: steam or in water, bake on the grill, in the oven.
When losing protein weight, you can eat one of the following protein foods for weight loss at every meal:
- 100 grams of beef;
- 150-200 grams of chicken breast without skin;
- 150-200 grams of lean fish;
- 200-250 grams of low-fat cottage cheese;
- 200-250 grams of tofu cheese;
- serving of skim milk:
- egg yolks (4-5 pieces).
These products cannot be fried, baked with cheese, or topped with fatty and spicy sauces. To improve the taste, you can add soy sauce, garlic, balsamic vinegar, herbs, and lemon juice to your food.
To ensure that your menu is not monotonous, we offer simple protein recipes for weight loss:
- protein salad - boil soft-boiled eggs, add squid and chicken breast to it;
- omelette with tomatoes - peel the tomatoes, cut them, place them on the bottom of the pan and simmer a little; beat the eggs and pour them over the tomatoes, after five to seven minutes the omelette can be removed from the stove;
- Greek salad: prepare shrimp (300 g), cherry tomatoes (150 g), cucumber, a bunch of lettuce, feta cheese (50 g), bell pepper and a couple of olives. Boil the shrimp, chop all the ingredients, use pepper, olive oil and garlic as a dressing;
- stuffed squid - place two squid carcasses in boiling water and cook for three minutes, finely chop the champignons, eggs, herbs and low-fat cheese. Fry all ingredients without oil and season with soy sauce. Stuff the squids with filling and fry in a frying pan;
- cottage cheese omelette - thoroughly mix two egg whites with cottage cheese, herbs, water and spices, put in a frying pan and bake in the oven;
- broth with homemade noodles - beat three eggs and fry them into thin pancakes, boil the broth on a chicken bone, cut the pancakes into thin noodles and add them to the broth before eating;
- curd dessert - mix low-fat cottage cheese with pieces of apple and orange, then beat with a mixer, put in molds and place in the freezer.
Disadvantages of protein weight loss
When losing protein, fats, carbohydrates, minerals and vitamins enter the body in limited quantities. And if you follow such a diet for a long time, the result will affect your appearance: brittle nails, dull hair, dry skin, restless sleep, increased fatigue, unhealthy complexion.
The standard according to which, in this vast and diverse world, we should all be equally thin and only in this case have the right to be considered beautiful, healthy and successful, can hardly be considered more convincing and reasonable. Nevertheless, it is quite possible to change your figure without harm to your health and grueling diets.
Will protein help?
It's no secret that protein, dairy and fermented milk products contribute to intensive weight loss. Such recipes are the dream of anyone who wants to eat and at the same time lose weight. An undeniable advantage of fermented milk products is that they contain the same amount of phosphorus as regular milk.
Eating chicken, eggs, shrimp and losing weight at the same time... a dream, not a diet! Protein products are an indispensable element of the diet of someone losing weight or simply a person who watches their diet and wants to be healthy. Let's look at three of the most delicious and nutritious protein salads.
1. Mushrooms + chicken
Boil the chicken breast and cut it into cubes. Pour olive oil onto a baking sheet and fry the mushrooms (you can add a little garlic). Mix with poultry meat and add finely chopped herbs.
Microorganisms, the content of which in chicken and turkey is very high, help strengthen the immune system and, moreover, normalize intestinal function.
2. Tuna + celery
Beat lemon juice (40 g), olive oil (25 g) and black pepper (2 g). Add 200 g of canned tuna and the same amount of celery. Let stand for 30 minutes.
3. Tomatoes + chicken + cottage cheese
It is important that the cottage cheese for a protein salad for weight loss is made from whole milk, the fat content of which is more than 18%. If skim milk is used, then, accordingly, the percentage of fat is unlikely to exceed 1%. Information about the fat content of a particular fermented milk product can be found on each package.
Boil chicken fillet (350 g), remove the tomato (400 g) core, place cottage cheese and meat down. Top with boiled rice and carrots.
How to wash down protein salads for weight loss?
Kefir! Many fermented milk products contain small amounts of lactose and many types of beneficial bacteria that promote fermentation.
According to some reports, there are more and more people in the world who suffer from intolerance to dairy products. Fermented milk products can also please these people, because they contain a minimal amount of lactose, which means they can be consumed without fear of food allergies or other consequences.
Fermented milk products differ according to the type of starter. Depending on the type of starter, three products are obtained: cottage cheese, fermented baked milk and kefir.
For those who monitor the fat content in their products, you should know that fermented milk products come in different fat contents. For example, both whole and skim milk can be used to make cottage cheese. Fermented milk products are a storehouse of protein. Moreover, it does not matter whether the product is low-fat or with a large mass fraction of fat.
Here are recipes for five healthy, protein-rich salads, all of which can be whipped up in a jiffy! What could be better?!
I've always had a weakness for fresh food, and fortunately, such a weakness can be indulged without a twinge of conscience. I think I could eat just fresh fruits and vegetables, but I understand that no diet would be balanced without. (If only you knew how much a girl can have). So I used my imagination and combined my favorite vegetables with the protein my body craves. The result exceeded our wildest expectations: five delicious salads filled to the brim with protein. Real jam! And each of them can act both as a main dish and as a side dish.
Whether you're preparing for a performance, bulking up, or just trying to maintain a healthy diet, these salads will fit perfectly into your diet! So, check out these simple quick cooking recipes:
1. Salad with arugula and chicken
Arugula is not just an exotic green, it is a nutritious food with a rich taste and a long list of beneficial properties. There are few calories in arugula, but there are a lot of vitamins and K, as well as minerals like iron and copper. The peppery aroma of arugula gives the dish an amazing taste, and this is what I love to cook with it!
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I know what you're thinking: tuna and apple, you're crazy! I assure you, both in texture and taste, apple goes perfectly with tuna. The best part about this salad is its versatility: eat it with a fork, spread it on bread, or wrap it in lettuce. Whichever option you choose, you won't be disappointed. 
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3. Salad with almonds and spinach
Spinach and almonds are a great combination! The taste is amazing, and it’s very good for your health. But I wanted to up the ante a little, so I added broccoli, a great source of vitamin A, protein-packed eggs, and basil leaves for even more flavor. 
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I love quinoa. The taste is amazing, the protein is a cart and a small cart, and also goes well with any food. That’s why I often include this salad in my menu as a main dish, although it also works well as a side dish. Next time, take it to a barbecue or take-out dinner and I guarantee you it will be devoured! 
5. Bean and Sweet Potato Salad
You don't have to be a vegan or vegetarian to recognize and appreciate the power of beans. Beans are rich in plant matter and thiamine, and at the same time act as an excellent source of protein. That's why this recipe is an absolute winner in the delicious and healthy food category! 
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Protein salads are perfect for those who are concerned about their figure and proper metabolism. They help improve digestion and give you a feeling of fullness after eating food. And most importantly, such dishes provide the body with all the vitamins and microelements the body needs. A protein salad with chicken for weight loss will come in handy before the holidays, because it is at this time that you want to feel in good shape.
A few secrets of healthy eating
In order for fats to be actively burned and muscles to remain toned, you need to eat following certain principles.
- Make breakfast filling but healthy. This is an important part of the day, so try to prepare breakfast so that it includes both healthy fats and carbohydrates.
- For lunch, be sure to have a hot dish (some carbohydrates and a minimum amount of fat).
- Make a protein salad for dinner. It should not contain carbohydrates. Garnish vegetable salads seasoned with a drop of vegetable oil.
- Have a snack. You need to have several snacks throughout the day. Nuts, vegetables and fruits are suitable for this.
Budget Protein Dinner Recipe
We offer you a fitness dinner recipe that will help maintain your figure. The beauty of this salad is that you won’t spend a lot of money or time on its preparation.
For 4 servings we will need:
- chicken fillet, 800 grams;
- sour cream, 100 ml;
- 5 eggs;
- garlic 2 cloves;
- fresh herbs;
- two fresh cucumbers;
- salt, spices to taste.
How to prepare a protein salad for weight loss:
- Boil the chicken fillet. Cut into cubes and pour into a salad bowl. Add finely chopped garlic, spices and herbs to the meat.
- We cut the cucumber and eggs (choose the shape yourself: you can use cubes or half rings). We send to the previously mixed ingredients.
- Season everything with sour cream and salt to taste. Before serving, you can sprinkle with a pinch of grated Parmesan.
Calorie content per 100 grams: 139 Kcal
Ingredients:
- Young beets 4 pcs. (400 g)
- Boiled chicken fillet 400 g
- Walnuts 0.5 cups
- Natural yogurt 0.5 cups
- Greens for decoration
- Salt, pepper to taste
Preparation:
Toast the walnuts in a dry frying pan for a couple of minutes.
Dice beets and chicken breast. Chop the nuts.
Mix all ingredients, season with yogurt and add salt and pepper to taste.
2. Fitness salad for sandwiches
Calorie content per 100 grams: 145 Kcal
Ingredients:
● 2 medium avocados, chopped
● 500 g boiled chicken breast, finely chopped
● 2 tablespoons squeezed lime (or lemon) juice
● salt, to taste
● 1/4 tbsp. finely chopped green onions
● 1/2 tbsp. finely chopped cilantro
● 2 tbsp. l. natural yogurt
Preparation:
Mix all ingredients, adding them gradually.
3. Light salad with tuna and tomato
Calorie content per 100 grams: 59 Kcal
It happens that very simple combinations give rise to excellent taste! This is exactly the case
Ingredients:
● canned tuna 200 g
● tomato 1 pc.
● onion (greens), parsley
● lettuce leaves 50 g
● balsamic vinegar 1/2 tbsp. l.
● olive oil
● salt, pepper to taste
Preparation:
Place lettuce leaves on a plate and cut the tomato into small pieces.
Season the vegetables with spices. Mix a drop of olive oil and balsamic vinegar and season the salad, do not stir, just sprinkle with the sauce.
Drain the excess oil from the tuna and place it in chunks on top of the vegetables. Finely chop the greens and sprinkle over the tuna and tomato salad.
Salad ready!
4. “Nicole” salad with chicken breast: ordinary products in an interesting combination
Calorie content per 100 grams: 124 Kcal
Ingredients:
Low-fat cheese 200 g
boiled chicken breast 200 g
raw carrots 200 g
green peas 1 tbsp. l.
natural yogurt 100 g
garlic, salt to taste
Preparation:
Cut the breast.
Grate the cheese and carrots on a coarse grater or chop them.
Add peas, season with yogurt, adding a crushed clove of garlic.
5. Light salad with curd dressing
Calorie content per 100 grams: 80 Kcal
Cottage cheese and vegetables are true friends for all those who have decided to keep their weight, and therefore their whole life, under control!
Recipes like this one are a must have on hand!
Ingredients:
● 300 g low-fat cottage cheese
● 2 large bell peppers
● 1 can canned corn
● basil, dill
● 1 tbsp. l. natural yogurt
● ground black pepper, salt
Preparation:
1. Wash the bell pepper and cut into small pieces.
2. Wash the basil and dill and chop them.
3. Add pepper and chopped herbs and canned corn to the cottage cheese.
4. Season the salad with one tablespoon of yogurt. Place on a lettuce leaf and serve.
Bon appetit!
