Protein-fat breakfasts – who should eat them?

Protein omelet with buckwheat

As you can see, the list is quite extensive and there is plenty to choose from. You can get a protein breakfast by boiling any of the above-mentioned cereals in milk. However, if you are not a fan of cereals, then a protein omelette with buckwheat can become a real protein shake.

• For it we need 3 - 4 tbsp. boiled buckwheat and 3 chicken proteins.
• We combine everything, salt and fry in a non-stick frying pan so as not to add excess oil.

You can cook it covered to make the omelette more fluffy. Preparing this dish takes very little time, but there are no extra “bad” fats or excess carbohydrates in it.

Who should eat a protein-fat breakfast?

Does this mean everyone should eat protein-fat breakfasts? No, this is not necessary. Classic breakfasts containing bread or cereal can still and should be consumed by people who do not have problems with carbohydrate metabolism, and after eating a meal rich in carbohydrates, they feel a surge of energy, and not a quick restoration of drowsiness and hunger, people are satisfied with their figure and weight loss who have no problems losing fat. A carbohydrate-rich breakfast is also recommended for people who exercise in the morning.

A protein-fat breakfast should be consumed:

• diabetics, people with known insulin resistance, and those whose fasting glucose levels are in the second half of the laboratory norm - this helps improve health and control sugar levels,
• everyone who, after a classic breakfast, feels heavy, sleepy, and after 2-3 hours they are very hungry and feel grumbling in the stomach; A protein-fat breakfast does not cause a feeling of fullness, and the feeling of fullness lasts even 4-5 hours,
• people who have problems sleeping and waking up (in this situation it is worth checking cortisol levels),
• when losing weight and exercising, which, despite following a diet, do not give results adequate to the efforts made;
• athletes who train during the day or evening.

Consequences of eating a protein-fat breakfast:

• hormonal balance improves;
• equalizes blood glucose levels;
• the feeling of fatigue after eating and the desire for sweets disappear;
• the ability to burn fat while losing weight increases;
• You can eat more carbohydrates in the evening, which is a great pleasure for many people.

Avocado, shrimp or chicken sandwiches

You can complement this breakfast with several sandwiches with avocado and shrimp or chicken fillet.

Poultry can be cooked the night before in a double boiler or in broth.

• It's best to tackle the shrimp first. Take 10 - 12 peeled shrimp, boil for 5 minutes in salted boiling water, then drain in a colander and while they cool, work on the avocado.
• After peeling, take out the seed and cut the fruit into slices and place them on whole grain bread (or press into puree). You can sprinkle them with lemon juice, or you can serve them straight up - the taste of this vegetable is soft and delicate, but quite noticeable on its own.
• Place shrimp or chopped chicken on top. Before us is one of the most protein-rich breakfasts possible. There are already 20 g of it in shrimp alone.

Guacamole

But avocado can be used for breakfast in something more interesting than just slices sprinkled with lemon juice. For example, guacamole. This Mexican very healthy food can be either a side dish, spread on sandwiches or just a snack.

For several servings, we will need 2 pieces of ripe avocado - the fruits should be soft so that they can be easily mashed with a fork.

• Mix them with ¼ cup of chopped tomatoes, with 1 tbsp of finely chopped green onions, add ½ tbsp. lime juice, salt and pepper - the aromatic mixture for sandwiches is ready!

Buckwheat-banana pancakes

We already know that this cereal contains enough proteins to be considered a complete component of a protein breakfast. Buckwheat flour is no exception. Let’s replace wheat with it and a healthy breakfast is ready!

Ingredients

• Buckwheat flour – 1 tbsp.
• Milk - 1 tbsp.
• Chicken eggs - 4 pcs.
• Banana - 1 pc.
• Sugar - 3 tbsp. l
• Baking powder - 1/2 tsp.
• Salt - a pinch
• Vegetable oil for frying

Preparation

1. Separate the whites from the yolks and mix the latter with milk.
2. In a separate bowl, combine all the dry ingredients except salt: flour, sugar, baking powder.
3. Mix the egg and flour mixture, stirring everything so that there are no lumps left.
4. Beat the egg whites with salt until they form a stable foam.
5. Gently stir them into the dough with a spoon, but not until smooth! It is important that they do not settle, so they should be visually “readable” in the total mass.
6. Cut the banana into slices 5 mm thick.
7. Place about 1 ½ tbsp of dough on a hot frying pan and press 3 banana slices into it. Brown on both sides.

Serve these buckwheat pancakes hot, sprinkled with powdered sugar or syrup.

Popular protein diets

Ducan's diet

The Pierre Dukan diet is one of the most popular protein diets today. Its principle is that as certain results are achieved, the list of acceptable products increases. The diet consists of 4 stages. The first 2 stages are designed to achieve a certain weight, the second 2 stages are designed to stabilize it.

Each stage has its own name and its own goals. Each stage has its own list of permitted products.

An important rule of the Dukan diet: you can eat as much as you want. There is no need to count calories.

Stage 1 - Attack: A short and super effective stage. Only are allowed . Duration - from 2 to 10 days. Characteristics: dramatic weight loss.

Stage 2 - Alternation: Basic weight loss. It is at this stage that the desired weight is achieved. Many vegetables are added to the list of permitted foods.

Stage 3 - Consolidation: to consolidate the result obtained, the body gets used to the new nutrition system. The menu is still expanding. Duration: 10 days for each kilogram lost.

Stage 4 - Stabilization: the last stage of the diet. Final consolidation of weight through measures that are proposed to be followed for the rest of life. 6 days a week meals without restrictions, one day a week of your choice - protein.

Egg diet

The egg diet is a mono-diet based on one product - a chicken egg. Vegetables, citrus fruits and other fruits are also allowed. Thanks to such a rich composition of the diet, there is no need to take additional vitamin complexes along with it.

Egg diet rules:

• meals only three times a day (snacks excluded)
• By default, the egg is cooked soft, without salt.
• if the volume of the product is not indicated, you can take an unlimited quantity of it
• all salads are prepared without salt and oil

In the first two weeks, the main product of the diet is eggs; the next two weeks, aimed at consolidating the result, involve the addition of vegetables.

• Daily breakfast: 1-2 eggs, half a citrus fruit

Monday:

• Lunch: one type of fruit (oranges, watermelons, melons, pears, apples) in unlimited quantities. Grapes and bananas are not allowed.
• Dinner: boiled meat (chicken, rabbit, turkey)

Tuesday:

• Lunch: boiled chicken or turkey without skin
• Dinner: vegetable salad (cucumbers, tomatoes, onions, peppers), 2 eggs, 1 toast, 1 citrus fruit.

Wednesday:

• Lunch: any type of low-fat cheese, toast, unlimited tomatoes.
• Dinner: boiled meat (except lamb).

Thursday:

• Lunch: one type of fruit (oranges, watermelons, melons, pears, apples) in unlimited quantities. Grapes and bananas are not allowed.
• Dinner: boiled meat (except lamb), vegetable salad.

Friday:

• Lunch: boiled vegetables (beets, carrots, zucchini), 2 boiled eggs
• Dinner: boiled meat (except lamb), vegetable salad.

Saturday:

• Lunch: one type of fruit (oranges, watermelons, melons, pears, apples) in unlimited quantities. Grapes and bananas are not allowed.
• Dinner: boiled meat (except lamb), vegetable salad.

Sunday:

• Lunch: boiled chicken or turkey, boiled vegetables, 1 medium citrus fruit
• Dinner: boiled vegetables.

Kremlin diet

A protein-vegetable diet option popular in Russia in the early 2000s. The idea of ​​the diet is to completely eliminate carbohydrates. Only protein foods are allowed, but you can eat them at any time, observing a certain norm. Each product is assigned its own number of points. The daily diet should not exceed 40 points. You can spend them however you like.

Kremlin diet - points table

As can be seen from the table, all protein products (meat, sausage, lard) contain 0 points (of course, this does not mean that they should be eaten absolutely without restrictions). The same goes for alcoholic drinks. It is suggested to eat steamed food. Bread is allowed only from soy flour.

The advantages of “Kremlevka” are that it has a very rich representation of all meat cuisine, which we all love very much. But you don’t need to concentrate on the fact that your favorite sausage is marked 0 on the Kremlin diet! Its advantages are that it completely excludes flour and sweets. The first place in the number of extra points goes to a cake with cream. The diet is also very effective in the short term - when you need to lose weight for an important event, such as a wedding.

But the diet has several recognized disadvantages. For example, an excess of fatty acids and cholesterol leads to atherosclerosis, fatty liver hepatosis, and the formation of gallstones.

Syrniki

Cottage cheese is good not only on its own, but also in the form of cheesecakes. Thanks to him, such a sweet dish will still be considered protein.

• To prepare cheesecakes, mix 200 g pack of dry cottage cheese, an egg, 2 tablespoons of semolina, salt, sugar and add a handful of pre-soaked dried fruits to your taste (raisins, dried apricots, dried cherries).
• You can fry cheesecakes either with or without oil in a non-stick frying pan. The latter option will provide not only a protein breakfast, but also a dietary breakfast.

Serve them well hot, topped with sauce: beat natural yogurt without additives with banana and frozen berries in a blender. Add sugar if desired.

Approximate diet

Remember that with this diet it is important to eat slowly and chew each bite 33 times. And also 2 times a day. There are no restrictions on the number of servings, but it’s still worth keeping yourself in control. Feel your saturation point and then put the plate away. Overeating is the main panacea for overweight people.

Breakfast 1: Fried eggs with bacon or lard in vegetable oil, tea without sugar.

See the same topic: Proper use of nuts in a diet

Lunch 1: Fried fatty meat or fish 150-200 g, scrambled eggs, dairy product.

Breakfast 2: Fatty fish, 100 g of stewed vegetables, fermented baked milk.

Lunch 2: Bacon, boiled eggs, kefir, unsweetened cottage cheese.

You can make up your diet yourself, but only from the products offered.

Protein coconut pancakes

And for those who like to try and cook something unusual, we suggest frying coconut pancakes for breakfast.

Ingredients

• Coconut flour – ½ tbsp.
• Coconut flakes – 3 tbsp + 3 tsp for sprinkling
• Chicken whites – 2 pcs.
• Banana – 1 pc.
• Coconut milk – ¼ tbsp.
• Baking powder – ½ tsp

Preparation

1. Puree the banana with a blender and mix it with flour and milk. Add baking powder and coconut flakes.
2. Beat the whites with salt until stiff foam and mix into the dough.
3. Pour into a hot non-stick frying pan and fry on both sides.

Sprinkle shavings onto an already fried pancake, pour syrup over it, or add any berries and fruits.

As you can see, when you hear the phrase “protein breakfast,” you don’t necessarily need to take a chicken breast out of the refrigerator or break eggs into a frying pan. There are many other equally useful, but much more interesting recipes!

I’ll say right away that I’m not a nutritionist and I’m not the “ultimate truth.” I read a lot on the topic of proper nutrition, and, fortunately, I am not a theorist, but a practitioner. I am just sharing my personal, successful experience.

Many argue that the first meal of a proper diet should definitely be something protein (eggs/omelet, cottage cheese, meat, etc.), others are inclined to have a carbohydrate breakfast (porridge, sandwiches made from whole grain bread, fruit, etc.). P). Some say that you need to eat everything “a little at a time,” while others adhere to the principles of separate nutrition, according to which you cannot mix proteins with carbohydrates in one meal, and you must eat according to the food compatibility table...

I admit that I have tried absolutely all of the above options! Of course, the separate nutrition system deserves special attention; it really works, especially for those who want to lose extra pounds. But I did not take it as a basis in my daily life. The fact is that my metabolism already works very well, and any food is digested very quickly. When I ate separately, for example, cereals (buckwheat, oatmeal), and proteins separately (meat, eggs, etc.), it seemed to me that literally an hour after eating I was already so hungry that I was ready to eat a couple more plates) . I had to eat much more often, which is not always convenient, and does not suit everyone’s work schedule. This system helps to boost your metabolism well, but it already works well for me, and I had no goal of losing weight, so I continued to search for my ideal nutrition system.

The essence of a protein diet

The essence of the protein diet is to constantly saturate the body with high-protein foods and limit carbohydrate foods.

During such a diet, an energy deficit occurs in the body. When replenishing energy reserves in the absence of incoming carbohydrates, the body begins to extract hidden glycogen reserves. It is stored in adipose tissue and muscle mass. First, weight loss occurs due to serious loss of fluid, then adipose tissue begins to release energy material.

The feeling of hunger on a protein diet is almost not felt, since protein foods are more satisfying and take much longer to digest.

As a result of a protein diet, you can lose an average of 5 kg per week.

Attention: the total duration of the protein diet should not exceed 2 weeks.

Exceeding the period of adherence to a protein diet is not approved by doctors - such a diet cannot be called balanced. It is recommended to repeat it no earlier than a year after the end of the previous one.

Or carbohydrates?

Then I began to eat mainly something carbohydrate (oatmeal/buckwheat and some fruit), and I began to feel much better... I was cheerful and cheerful. BUT... after breakfast I always had the feeling that I was missing something... it seems like you ate HARD, you feel full, but the body asks you to eat something else. It’s a strange feeling, but I had this before before switching to proper nutrition, and I think this is familiar to many. And this is the first sign that your body is missing something!

He cannot tell you specifically what exactly he is missing, and he simply sends a signal - I WANT TO EAT. And this is where the quickest treats in the form of cookies, rolls or sweets can come into play...

Diet principle

Have you noticed that, out of ignorance, we blame fats and carbohydrates in our unsuccessful attempts to get rid of excess weight? And, of course, we try to exclude them from the diet as much as possible and add plenty of protein and fiber. This approach is not correct, since both fats and carbohydrates are important elements in nutrition. However, the protein-fat diet has a different approach.

An artificial imbalance is created in protein, fat and carbohydrate metabolism, and fiber is also excluded. Proteins and fats are given in increased quantities, and carbohydrates, like fiber, are completely removed from the diet.

A strict protein diet for burning fat works as follows: in the absence of carbohydrates and an increased amount of fat in the diet, the body spends more resources on burning these same fatty acids . They do not have time to be absorbed and are broken down under the increased work of the body. Proteins take a long time to break down and give a strong feeling of fullness. With such a diet, you won’t want to eat for a long time.

It is important to observe the amount of proteins, fats and carbohydrates, and you can only eat for breakfast and lunch. Dinner and snacks are completely excluded. Eating should take place in a very calm environment; chewing food should take at least 15-20 minutes. After eating, rest is required, and moderate physical activity is allowed 3 hours after lunch.

About nutritional balance

Then I began to “dig” deeper and realized that eating right means eating a balanced diet

, which means eating fully with the optimal quantity and ratio of all food components (proteins, fats, carbohydrates, vitamins, minerals) in accordance with the individual physiological needs of the body. And we should not only get energy and nutrients from food, but also get satisfaction from food!

Everyone knows that you need to eat as many natural products as possible, foods WITHOUT ingredients, enrich your dishes as much as possible by eating vegetables, fruits/berries. Products such as sugar, pickles, smoked meats, fried foods, fatty pork, pastry products, canned goods and preserved foods should be strictly limited, or better yet, EXCLUDED =).

Protein diet for weight loss: what is most important

Protein is a very important macronutrient, i.e. This is one of the most basic and important nutrients that are necessary for the full functioning of any person. A number of polypeptides are considered proteins because in their molecular composition alpha amino acids are connected by a very stable peptide bond.

In the cells of any living being, the roles of ordinary proteins are quite diverse. All enzyme proteins can be responsible for metabolism and biochemistry; other types of proteins are used in maintaining and forming the integrity of the cytoskeleton (the so-called “framework” of the cytoplasm in multicellular organisms). Proteins are actively involved in a variety of immune reactions, during the process of data exchange between cells in the body. Most proteins are “multi-functional” proteins that simultaneously bring great benefits on various fronts of the human body.

For full development, health and growth, the human body constantly needs a huge amount of a wide variety of amino acids, and not all of them are able to be synthesized correctly on their own. During digestion, proteins are fermented and then converted into a variety of amino acids, which either form part of the human body's own proteins or are broken down further, releasing energy that is essential for weight loss.

What does my diet consist of?

My diet mainly consists of: cereals (oatmeal, buckwheat, rice (very rarely), less often millet/millet, meat (mainly chicken breasts, sometimes beef), fish/squid, low-fat dairy products (cottage cheese, less often milk/ kefir/ryazhenka), green beans, zucchini, broccoli, tomatoes, cucumbers, bell peppers, spinach, onions, carrots (usually boiled). In summer I often eat vegetables raw, in winter frozen, and add fiber (bran ) at some meals.

Fruits are mainly apple/pomelo (but I also eat others, including bananas/grapes, just less often).

Of the healthy fats I use: olive/sesame oil (in salads), flaxseed oil (now I drink flaxseed oil capsules in the morning), nuts, egg yolks).

From sweets - sometimes honey, prunes/dried apricots, baby fruit puree without sugar (I sometimes add it to cottage cheese for taste).

ALL. Nothing more unnecessary! I take pharmacy vitamins and drink at least 1.5-2 liters. clean water a day. I drink coffee very rarely, I’m not a fan, and I mostly only drink green tea. In general, with the transition to proper nutrition, the habit of drinking tea disappeared, because... For me, before, the most important thing was not tea, but something sweet for tea))) And if there is no sweet, then why drink tea!? =)))

Several times a month I have days when I can eat absolutely whatever I want, be it pizza or chocolates. Several times a month. But not every day), and not necessarily once a week, as many write about the well-known “cheat meals”. Well, if I go to some kind of feast, now I also eat everything, so as not to stand out from the crowd and not answer unnecessary questions all evening. In this way, I unload myself psychologically, and in no case do I blame myself for the extra delicious food I ate. Everything should be fun and without fanaticism.

Mixed protein diets

There are diets and methods in which another ingredient is added to the protein component. For example:

• Protein-vitamin diet. A gentle nutrition option for weight loss. Refers to fractional meals. It contains certain types of vegetables and fruits as a vitamin component.
• Protein-vegetable diet. According to this system, protein intake alternates with vegetable intake. This system is designed for a period of more than 1 week. Upon completion, the weight loss will be about 5-7 kg.
• Protein-fruit diet. A system based on alternating protein meals with fruit meals. Based on the principles of separate nutrition. The consumption of high carbohydrate foods is limited.