Turkey is a dietary product that has become one of the best in matters of weight loss. It is recommended by nutritionists, as well as doctors, for creating a dietary nutrition program. Poultry meat is rich in proteins, which are necessary for muscle development.
A prepared turkey diet with a competent approach and general contraindications allows you to get rid of extra pounds in a fairly short time. Often the diet lasts about 5 days, but in the specified time you can lose up to 4–5 kg!
General rules for the turkey diet
Turkey on Diet 5 is a superfood that provides rapid weight loss. This is one of the options for an express protein diet that eliminates harm to the body. It is enough to follow the recommended method for 4-5 days to lose up to 5 kg in the specified time! Even the most demanding people will find this result quite good.
It is not recommended to use the weight loss product for longer than the specified time, so as not to harm the body!
The diet according to this program is completely balanced. This guarantees a constant supply of valuable nutritional, mineral, and vitamin components. After leaving the weight loss course, the body will not be exhausted, there is every chance to consolidate the results obtained.
It is important to understand that:
- It is recommended to stick to the diet for 4 days,
- Carbohydrates and other components will come from secondary products,
- Turkey for weight loss should be fresh, not smoked, not too salty,
- Vegetables and root vegetables can be used as additives, but in limited quantities and composition.
Diet for 4 days
Fresh meat
Vegetables
Roots
If a person cannot use only diets to create an effective weight loss program, he can replace the product several times with another type of meat. Turkey or chicken can be used in a diet, but it is better to give preference to dietary meat.
Pros and cons"
As it turns out, dark turkey meat is even more nutritious than white meat. Look how much it contains B vitamins, which are called “vitamins of spirit” for their positive effect on the nervous system and mental abilities. And how many minerals it contains - iron, zinc and selenium! One can only guess where the myth originated that dark meat is not as healthy as breast.
Of course, it is inferior to breast in terms of fat content, but almost two-thirds of this amount comes from healthy polyunsaturated and monounsaturated fats and only a third from saturated fats. In terms of calories, dark turkey is also inferior to breast - here the latter truly has no equal, which is why it received the title of “dietary meat”.
But if you look at it, the difference in calorie content between breast and dark meat is insignificant and is important only for those who fight for every calorie. “If we are struggling with excess weight, then we choose white meat. If such a task is not worth it, we can safely eat both white and red turkey,” dotted the i’s, the chief physician of the Nutrition and Health clinic, Ph.D. Mikhail Zeigarnik. The main thing is to remove the skin from it, which contains a lot of fat, he reminds. It turns out that when frying, animal fats turn into trans fats, which are extremely harmful to blood vessels. “It’s better to fry a bird with its skin on, but then you definitely need to remove it,” advises the nutritionist.
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Healthy eating
What is the dietary value of turkey meat?
Turkey first came to Europe with the help of Columbus. It was he who first delivered the bird, which was once bred only by the Aztecs. The value of meat has only recently been proven. Not only the special taste and aroma of turkey was noted, but also:
- Minimum amount of bad cholesterol.
- Possibility of heat treatment without loss of quality and value of meat. The elements included in the composition are practically not destroyed even during prolonged stewing and cooking.
- Supply of all valuable substances to the body. Just one eaten portion of the product provides 60% of the need for minerals, vitamins, and microelements.
Eating turkey allows you not only to obtain a number of valuable substances, but also to ensure that the deficiency in protein is compensated.
Calorie content and nutritional value of poultry meat
Turkey meat is included in the list of dietary foods. Almost all diets for weight loss and sports nutrition include the consumption of this type of meat. There are 200 kcal in 100 grams of pulp. This is a fairly low figure, as for meat. Meat also contains cholesterol. But its level is low, so turkey does not provoke problems with the cardiovascular system.
One of the main values of turkey meat is its large amount of protein. 100 grams of product contains 25% of the daily protein requirement. Therefore, this bird is preferred by athletes to increase muscle mass. As for carbohydrates, turkey has none at all. This is another plus for dietary nutrition. Poultry is a source of healthy fiber that cleanses the intestines.
The benefits of turkey for diet
When deciding which is better for your diet – turkey or chicken, you should study the valuable qualities of the dietary product. Chicken is not even one of them, since it does not have the same valuable properties as turkey.
The valuable properties of the second include:
- Rich content of calcium and potassium, phosphorus with minimal calorie content and fat content. It is this composition that allows you to maintain the health of bone tissue and restore it in case of damage - cracks and fractures. It is also invaluable for other pathologies of bone and joint tissue.
- Great value product. Turkey on a diet is 95% digestible! This is an excellent indicator, and it is many times higher than that provided by chicken meat.
- tryptophan. It is this component that is used by the body for the synthesis of kynurenine, quinolinic acid, and serotonin. People who suffer from irritability, bad mood, stress and insomnia should also use turkey for their diet.
- Record iron content, which surpasses even beef in terms of indicators. It is this fact that requires including turkey in the diet of people who suffer from iron deficiency anemia.
- fatty acids, potassium, which is good for vascular pathologies. In this case, it is not recommended to use dietary programs at all or to stick to the one that involves using turkey meat for a short time.
The unique qualities of the product do not end there. Turkey is also included in the dietary menu due to its invaluable vitamin composition, the presence of amino acids, and other valuable components, including protein, which are simply necessary for humans.
What are the benefits of turkey meat?
Speaking about the benefits of turkey meat, first of all, it is worth noting the value of the product for the digestive system. A large amount of fiber effectively cleanses the intestines of toxins and waste, improves intestinal motility, and prevents constipation. Turkey meat reduces the level of bad cholesterol and increases the amount of good cholesterol. This effect is achieved due to thiamine.
It is very important to regularly consume turkey for those who suffer from pancreatic diseases. Numerous studies have proven the benefits of the product for the organ. So, consuming only 100 grams of pulp without skin daily to reduce the risk of cancer of the gland. Turkey meat also has other beneficial properties.
Turkey for the nervous system
Thanks to the high level of tryptophan, the nervous system relaxes. Therefore, the benefits of turkey meat will be observed in the presence of the following problems:
- Insomnia;
- Frequent stress;
- High fatigue;
- Irritability;
- Bad mood.
Tryptophan is not produced by the body on its own. Therefore, it is extremely important that the amino acid comes from outside. With a sufficient amount of the component, normal synthesis of serotonin and melatonin is observed. And vitamin B12 normalizes the cognitive functions of the brain, improves memory, and increases concentration.
Sample diet menu with turkey
First day
Breakfast: stewed vegetables - 200 g, Lunch: 100 grams of turkey meat, use boiled product, Afternoon snack: boiled turkey meat - 50 g. You can add spinach leaves and cucumber, Dinner: 100 g of boiled turkey meat.
Second day
Breakfast: salad - 200 g, Lunch: 100 g of turkey meat, Afternoon snack: salad based on carrots, cabbage, apple, Dinner: 50 g of boiled turkey meat.
The third day
Breakfast: 50 g of boiled turkey with vegetable salad based on carrots and cabbage, Lunch: 100 g of turkey meat with vegetable soup with celery, parsley, dill, Afternoon snack: 100 g of turkey, Dinner: second portion of soup, but without meat.
Fourth day
Breakfast: boiled or steamed green beans – 200 g, Lunch: 100 g turkey meat with vegetable salad. You can sprinkle it with a drop of olive oil, Afternoon snack: 100 g of turkey, stewed with eggplant and garlic, Dinner: sweet pepper – 1 pc.
If you decide to extend the turkey diet for a day, you can use any of the menus offered. These dishes can be replaced with ones of equal content and calorie content. You should not lose sight of the fact that it is turkey that becomes the center of the menu, and therefore it should be present in the diet every day.
The proposed program will not make a person experience constant hunger. The indicated proportions are enough to reduce weight. Additionally, it is recommended to exercise to tighten muscles and speed up the weight loss process.
How to choose turkey meat?
In order for any product to bring only benefits, it is important to know how to choose it correctly. If you decide to purchase a whole bird, remember that a good turkey weighs no less than 6 kilograms. The color of the pulp is also important. It has either a pink tint or dark red. In the first case, the product will be fattier and have less protein. But dark red meat is an indicator of a high amount of protein and a minimal level of fat.
The following indicators are also taken into account:
- The skin is smooth, elastic and dry;
- When pressing on the carcass, the shape of the meat returns very quickly;
- The larger the carcass, the older it is;
- Light turkey scallop;
- The shins should be rounded;
- The surface of the carcass is without dents, damage, or stains.
Having chosen the right, high-quality product, you can be sure of its usefulness.
Turkey dish with broccoli for weight loss
To prepare this simple turkey dish for weight loss, you will need a slow cooker, but you can do without it.
- Wash and cut the poultry into small cubes.
- Divide the broccoli into florets (or defrost ready-made vegetables sold in the store) and finely chop the onion.
- Simmer this “composition” and then serve it with some vegetable salad.
Turkey with broccoli
Salad with corn and turkey fillet for weight loss
- Wash and boil the turkey fillet, cut into small cubes.
- Peel the cucumbers, prepare the greens and corn.
- Mix the ingredients, you can season with Greek yogurt or vegetable oil. To improve the taste, add black pepper.
There are an incredible variety of similar recipes for weight loss. It is also impossible to limit the field of “amateur activity”, because due to the huge possibility of combinations, it is difficult to generate a frankly tasteless dish.
Salad with corn and turkey fillet
Due to the absence of sharp restrictions and fundamental changes in diet, losing weight on this meat is easily tolerated and has a positive effect on the functioning of the entire body. The purpose of such changes is not to sharply limit calorie intake, but to increase the amount of protein consumed, which has a beneficial effect on all systems of the human “inner world” and is a “building material” for it.
Watch the video about the turkey diet:
Spicy Turkey
The easiest to prepare and at the same time low-calorie food for weight loss is prepared using the following method:
- Place the onion in water, previously poured into the pan, and heat to 100 degrees.
- Add poultry breast, seasonings and celery root to the boiling liquid.
- Boil the mixture until tender, serve the dish, decorated with herbs.
Spicy Turkey
Turkey cutlets for weight loss
To make turkey cutlets for weight loss tasty and appetizing, and not just dietary, you can add the following ingredients:
- vegetables (zucchini, cabbage, etc.);
- seasonings like basil, allspice and rosemary;
- carrots, which will help give a golden hue;
- oatmeal or sesame seeds for use as a breading.
Making turkey cutlets
If you make minced turkey meat at home, you can avoid getting cartilage in it, and to make it tender, you can pass it through a meat grinder twice.
Preparing this dish will not require you to put in a lot of effort. The sequence of actions is as follows:
- Peel and finely chop (preferably mince) the vegetables.
- Add the resulting vegetable porridge to the minced meat.
- Add seasonings, egg and kefir, mix thoroughly.
- Wet your hands with water and form future cutlets.
- Bake for 45-55 minutes at 200 degrees.
Watch the video about cooking turkey cutlets:
