Kim Protasov's diet: a menu for every day and a description by week. Kim Protasov's diet - detailed description and menu

How long does the diet last?

5 weeks, continuously.

Is an exit required?

Yes, at least 2 weeks. Ideally, the same duration is 5 weeks. This is a special period when we will return to a balanced and rich diet based on proper nutrition.

How many kilograms can you lose during a diet?

On average, from 5 to 12 kilograms. There are stories about 20 kilograms in 5 weeks.

We do not think that it is necessary to focus on such a grandiose and dangerous for health rates. Moreover, the author himself constantly emphasizes that “10 kilograms per week is the lot of the unfortunate from the cholera hut” (God forbid, it will not be said about us!).

The main message of Kim Protasov:

“You will lose weight exactly as much as it will be useful to the body.” The method leads to healthy harmony without starvation and dangerous overexertion of willpower.

How does weight loss happen?

An important feature of the Protasov diet is intensive weight loss in the last 2 weeks out of 5, and even the most significant weight loss at the end of the period.

Possible physical education is desirable (hiking, stairs instead of an elevator, exercises at home, the usual workouts in the gym, if you were engaged before losing weight).

How to lose weight for a long time on the Protasov diet?

After the diet, you need to develop your own healthy diet that will allow you to stay slim. This means taking into account the calorie content and composition of the menu, as well as maintaining regular physical activity.

It is much more pleasant to lose weight 1 time than to drive kilograms back and forth. Only in this way will we preserve health, without which there is no long-term beauty.

The principles of the Protasov diet in questions and answers

For 5 weeks of weight loss, we will go through several stages. Common products for them are raw vegetables and dairy products as the basis of the menu on any day (cottage cheese, kefir, yogurt).

What is the fat content of cottage cheese and dairy products? And how important is it?

We need 5% fat for cottage cheese and 2.5-5% for drinks. This promotes the absorption of nutrients, primarily calcium and fat-soluble vitamins. It also lowers the glycemic index of dairy products.

Fat-free milk against weight loss at the Brawl!

Can milk with additives be used?

Not! No sugar and fruit in cottage cheese and yogurt. Only natural product. We prefer granular cottage cheese, and if possible we make drinks at home on sourdough. Don't want to cook yourself? We choose a solid brand with live bacteria (for example, TM "Activia", we repeat - without sugar and additives!).

Drinking regimen: what liquid and how much to drink?

• Clean drinking water - 2 liters per day.
• Let's say green tea and coffee up to 2-3 cups a day - without sugar and cream!
• We refuse sugar substitutes.
• Milk is acceptable, but up to 1.5% fat, not often, no more than 200 ml per day.

Calorie count and portion size?

We never reduce calories below 1200 kcal per day. It is better to stay in the range of 1200-1500 kilocalories per day. Or calculate your basal metabolic rate (RBM):

ROV (kcal) \u003d 9.563 x weight + 1.850 x height (cm) - 4.676 x age + 655.1

Often, the words “any amount” and “at any time” appear in the description of Protasov’s diet. Generous epithets are possible because, with an abundance of raw vegetables and sour milk, people cannot eat a lot of food in a day. Moreover, the time and frequency of eating are not strictly limited - you can eat as soon as you feel hungry.

On our own, we add that it is still better to divide the food into 4-6 meals and follow the regimen. At the same time, focus on protein for breakfast and dinner (cottage cheese, 5%). But if you really want to eat, then in the early days do not deny yourself food at an odd hour.

What about salt? Can food be salted?

Salt cannot be ruled out! It should be limited to an average rate of 3 to 5 grams per day. This is 1 full teaspoon. We remember the amount for the future: it is optimal for healthy physiology.

Do I need to take supplements with vitamins and minerals?

It is highly desirable to take a complex drug, the entire period of the diet.

Will you feel bad in the first 3-5 days?

"Carb breakage" is possible on the Shuffle just like on any other diet that restricts fast carbohydrates. However, according to numerous reviews, expressed problems akin to a fainting state or inability to work do not happen.

Why is it so important to completely give up sugar and products with them?

One candy is just as bad as 10 if we focus not so much on calories as on restructuring the metabolism. An insulin surge is guaranteed even for a teaspoon of sugar in coffee. The low-carb period is interrupted - metabolic processes in favor of losing weight are violated - the body needs to start restructuring for weight loss first.

Protasov's diet: weekly menu

What do we eat in the 1st and 2nd week?

• Raw vegetables, cottage cheese, kefir, yogurt 5% fat - the foundation of the diet.
• Optional / optional: 1 chicken egg and 3 green apples.

Approximate proportion for allowed products:

• 1400 g of vegetables + 600 g of fermented milk products + 1 egg + 3 apples + 2 liters of water - the standard menu for the first weeks.

We use products in any combination. For example, dip vegetables in yogurt. We cut the tomatoes and the egg into rings and pour over the kefir. Sprinkle vegetable salads with yogurt dressing with cottage cheese. We eat cottage cheese with a sauce of greens and kefir, and whisk kefir smoothie with leafy greens, cucumber and bell pepper.

Attention!

Only green apples are allowed. All other varieties are not.

What do we eat at 3, 4 and 5 weeks?

• We leave as a base - vegetables, 1 egg, 3 green apples.
• We slightly reduce cottage cheese and sour-milk drinks.
• We add a choice of 1 product daily: moderately fatty meat, or fish, or poultry.

Cooking method - boiled, steamed, stewed or fried, but without oil.

By weight - 300 grams. Here is the approximate amount of raw product that will be needed:

• Beef, veal - 450 g
• Chicken breast - 420 g
• Fish - 350 g

Canned meat and fish are allowed, where there is only water, salt, meat / fish.

Sample menu with meat / fish:

• 1400 g of vegetables + 300 g of meat + 300 g of sour milk + 1 egg + 3 apples + 2 liters of water.

Delicious recipes according to Protasov

Not a single detailed description of the diet can do without recipes. Each recipe will please us with ease of preparation and juicy rich taste.

Salad "Rare"

We cut tomatoes (250 g), cucumbers (250 g), radish (or Daikon radish, 200 g) in your favorite size. Finely chop the available greens (dill, parsley, spinach, wild garlic). We combine the components and add kefir as a sauce. You can sprinkle with cottage cheese or cut an egg.

We continue to gradually replace cottage cheese and sour milk with meat, fish, poultry and seafood.

1 more week (10th):

You can add dried fruits and boiled vegetables, and use a light (second) broth in soups and stews.

Pros of losing weight according to Protasov

1) Psychological comfort.

In the first 2 weeks there is no strict restriction on the number of products, so there is no psychological discomfort. If you have failed diets in the past due to an obsessive desire to “chew something”, the Shuffle will suit you perfectly. Chew cucumbers, tomatoes, cabbage and peppers while dipping in yogurt.

The author himself insists that losing weight is not starvation! Fasting means slowing down your metabolism and forcing your body to save every calorie that comes in. Therefore, "Eat!" - the first and loud call of the creator of the technique.

2) The fight against hyperinsulinism.

Carbohydrate metabolism normalizes, hyperinsulinism recedes - the scourge of contemporaries. This is the merit of the composition of the products: among them there are no samples with a high glycemic index.

3) Easy assimilation of products.

Raw vegetables contain substances that facilitate their absorption. On this diet, the pancreas can rest a bit.

4) Additional detoxification due to bowel cleansing.

An active cleansing of the intestines is carried out due to the abundance of fiber from raw vegetables and pectins from apples. Plant foods are also rich in vitamins and minerals.

5) Beneficial protein and calcium.

Protein and calcium are substances that promote fat burning. And they do it in full with dairy menu participants.

Cons of the technique

Relative minus - often occurring flatulence and a feeling of "full belly" in the first week. Especially for those whose previous diet was poor in dietary fiber. This slight discomfort means active bowel cleansing, which subsequently helps to lose weight. It passes in 5-7 days. By the third week, many followers report a reluctance to eat anything other than foods on their diet list.

The second possible problem is too low calorie content in the first two weeks. You can avoid this if you estimate the calories eaten and strive to get to the Basic Metabolism, which was mentioned earlier in this article in the "General Help" section. On average, for women, ROV fluctuates around 1300-1500 kcal / day.

Even if you love vegetables and milk and easily endure restrictions, you can’t greatly underestimate the calorie content per day. This slows down the metabolism and prevents weight loss. Comes faster.

Direct contraindications for the Protasov diet:

1. Casein and lactose intolerance;
2. Inflammatory diseases of the stomach, duodenum and intestines;
3. Acute dislike for cottage cheese, sour-milk drinks and raw vegetables.

We will be glad if you have no questions about the Protasov diet. The detailed description above is based on the creator's book and personal experience with this weight loss technique.

Thank you for the article (22)

Kim Protasov's diet is a modern and revolutionary nutrition in order to overcome excess weight. As practice shows, the diet is similar to the basic principles of proper nutrition and involves eating only healthy plant foods and fermented milk products. If you strictly adhere to all the recommendations of the diet, then in five weeks you can lose up to 20 kilograms of weight!

Kim Protasov is a well-known Israeli nutritionist who was able to discover his innovative ways to deal with excess weight. The peculiarity of his diet is that the nutritionist diligently rejects all previously invented weight loss formulas and makes his revolutionary contribution. Kim Protasov is a rather witty person, and therefore he often commented on all his recommendations, stating, literally, “a skinny cow is not yet a gazelle.”

The most important intention of the nutritionist is to make it clear to everyone that it is impossible to make a cult out of food in any case. This bribed the majority of the "wishing to lose weight" of the public. According to Kim, you can lose weight not only effectively, but also comfortably.

Kim Protasov's diet has many benefits that are appreciated not only by losing weight people, but also by most doctors.

The basic principles of the diet:

• The basic rule of this diet is to stick to a light and fairly simple diet, which mainly consists of vegetables, dairy and sour-milk products.
• A distinctive feature of this diet is that the nutritionist does not recommend infringing on oneself in nutrition. Allowed foods can be consumed at different times of the day, even in the evening and at night, and in unlimited quantities. We can safely say that such a diet says in plain text: "Eat to lose weight"
• The downside of the diet is that after all, it involves eating only a list of allowed foods.
• The advantage of the diet is that it is quite “fast” and involves only five weeks of nutrition according to the regimen and in accordance with the rules. These five weeks consist of four periods in which you need to make up your diet.
• Subject to all the rules of nutrition on the diet of Kim Protasov, the daily calorie intake is from 1200 kcal to 1500 kcal
• Kim Protasov's diet is very similar to the well-known principles of healthy eating, which are usually followed by those who take care of their health with their beauty.

List of allowed foods on the diet of Kim Protasov

Kim Protasov's diet is effective only because its main secret is a large amount of fiber in food. Fiber, in combination with protein, is capable of doing a good job for the body in combination:

• cleanse the intestines of accumulated toxins and toxins, thereby improving the functioning of the intestinal tract, improving metabolism and contributing to the normal absorption of food
• normalize blood sugar levels
• it is good to satisfy the feeling of hunger and give satiety for a long time
• reduce a person's cravings for junk and sweet foods

Fiber is the basis of a healthy diet according to Kim Protasov's diet

The diet menu from Kima Protasov involves eating the following foods:

• Fresh vegetables - absolutely any that allows the season chosen for the diet and the country of residence: tomatoes, cucumbers, zucchini, peppers, herbs, beets, carrots, and so on. The exception is potatoes, potatoes are starch that slows down the process of losing weight.
• Freshly squeezed vegetable juices without adding salt and sugar, canned juices should not be eaten according to Kim Protasov's diet
• Lean and dietary meat - you can safely eat chicken and turkey meat without skin, beef and veal
• Fish and all kinds of seafood you can eat any fish along with seafood, as they have a positive effect on the digestion process and are conducive to weight loss
• Dairy and dairy products - you can eat any food that does not exceed a fat content of 3%: milk, kefir, cottage cheese, yogurt, yogurt, whey
• Eggs
• Apples- not sweet varieties, especially green apple
• Liquid - any drinks: teas, coffee, decoctions, herbal infusions, non-carbonated water - up to two liters per day

Along with the permitted food, there is a list that prohibits eating foods such as:

• Cheese - especially soft or dessert, the most harmful types of cheese are feta, cheese and mascarpone
• Dairy and dairy products, which exceed the fat percentage of 4%: yogurt, sour cream, cheese mass, cottage cheese, butter
• Bakery products- rolls, bread, baguette, long loaf, cookies, pastries
• Potato - in any form: fried, boiled, baked
• Cereals - any kind of cereal
• Any sausage and smoked products: sausage, frankfurters, bacon, ham, basturma
• Fat meat: pork, duck, lamb
• Fast food - absolutely any modern fast food: hot dog, pita bread, shawarma, hamburger
• Confectionery - any cakes, cakes, sweets and other sweets
• Sugar
• Salt
• Alcohol

Kim Protasov's diet, 1 week of Protasov's diet

Nutrition according to the diet of Kim Protasov involves eating the entire list of permitted foods without restrictions in size and time of day. Each week of the proposed five allows you to eat non-fat yogurt without sugar and any additives: berries, honey, nuts. You can also eat hard cheeses in limited quantities.

The first week of the diet is referred to as the "beginning" and involves the following nutrition:

• At any time of the day, prepare yourself a light puree of any vegetable. This puree can be sprinkled with a thin layer of cheese chips to emphasize the pleasant taste.
• You can also cook vegetable stew without vegetable oil, for this, vegetables are poured into a vat or a slow cooker: tomato, zucchini, eggplant, carrots, onions and stew until tender. Ready stew can be sprinkled with fragrant cheese
• Prepare a simple vegetable casserole: put zucchini, eggplant, carrots, peppers, tomatoes and any other vegetables in layers in a mold, sprinkle them with cheese and bake until tender
• Make a "healthy" vegetable sandwich without bread. You can use raw zucchini as a base, on which any other vegetable and a slice of cheese are placed
• Cook easy vegetable soups with carrots, onions, garlic, broccoli, cauliflower and celery
• The first week of the diet also allows you to eat one boiled egg once a day.
• You can also make an egg omelet with vegetables for breakfast.
• Apples can only be eaten green, as they are not sweet, but even such apples should be in limited quantities - no more than three pieces a day
• Coffee and tea can be drunk without restrictions, you can not add sugar and any sweeteners to it

Kim Protasov's diet, 2 weeks of nutrition on the Protasov diet

• If the first week was called "Beginning", then the second is called "Continuation"
• This week of the diet has such a name because it fully involves the continuation of the previous diet.
• This is necessary because the body in the first week began to get used to such a diet.
• If desired, for greater efficiency, you can refuse a boiled egg per day and reduce the amount of cheese eaten per day
• If you provide yourself with any physical activity: sports, fitness, yoga or regular long walks, you can achieve quick and effective weight loss.
• The body feels light, strength and energy appear in the body, a person becomes more mobile and much more active.

Kim Protasov's diet, 3 weeks of nutrition on the Protasov diet

• The third week of the diet - the third stage in combination
• It has a fairly simple and understandable name and is called "Meat on the Menu"
• This week involves the introduction of non-fatty and lean meats into the main diet.
• The diet allows you to eat daily up to 300 grams of poultry, beef or fish, as well as seafood
• Meat can be boiled, baked, added to vegetable dishes, boiled broth - any cooking of meat without adding oil favors the diet
• Meat is pure protein, and since now there will be enough of it in the body, you can significantly limit other protein foods: cheese, cottage cheese, yogurt, milk

• The fourth week of the diet according to Kim Protasov is called "Fixation", it involves the continuation of the diet of the third week
• We need such a diet in the fourth week because the body must finally get used to simple and not heavy food
• This week you can cook a variety of dishes from a combination of allowed products, make them as tasty as possible with the help of spices and spices, lemon juice and fragrant herbs.
• The fourth week involves drinking a day of the established norm of liquid - two liters of water
• A variety of menus is a prerequisite, it is necessary to regularly prepare liquid dishes: vegetable and lean broths
• Eating is allowed at any time of the day in any quantity
• Salt and sugar remain banned

Kim Protasov's diet, 4 weeks of nutrition on the Protasov diet

The fifth week, along with the fourth, has the same name - "Consolidation". It represents the last fourth stage of losing weight and is necessary in order to consolidate the result for a longer time. The menu of this week is exactly the same as that which was present in the fourth week and requires compliance with the same rules:

• Do not eat more than 300 grams of meat, fish or seafood per day
• Eat low-fat vegetables and dairy products
• Avoid salt and sugar
• Drink enough water per day
• Engage in active activities: sports, fitness, yoga, hiking

Kim Protasov's diet, contraindications for dieting

Like any diet, this one has its small drawbacks and can also be contraindicated. It is worth considering its shortcomings:

• The main disadvantage of the diet is poor nutrition during the first two weeks, which is built mainly on vegetables, cheese and yogurt. From this it is worth concluding that it is best to follow such a diet in the summer, in winter it will be more difficult due to the fact that there are few vegetables, they are not so nutritious and expensive
• Another disadvantage is that cheese is not more than 5% fat. Such a product is not at all easy to find and sometimes even impossible. You can replace it with pressed or home-made cottage cheese, lightly salted or without salt at all.
• Yogurt can only be consumed in a pure, not sweet form without the addition of fruits and berries
• The main disadvantage is the monotony of dishes, which makes them uninteresting and boring.

The diet of Kim Protasov has a number of important contraindications and therefore it cannot be followed by those who:

• suffers from lactose intolerance and cannot eat dairy products
• suffers from sensitivity to a variety of irritants and is allergic to plant products
• has gastritis and other peptic ulcers of the gastrointestinal tract
• women in position
• breastfeeding mothers
• suffering from high blood pressure
• suffering from kidney disease
• suffering from diseases of the cardiovascular system
• suffering from metabolic disorders

Exit from the diet of Kim Protasov, how to finish the diet and not get better?

Yes, five weeks of correct and precise adherence to the Protasov diet involves no small weight loss. In particular, the diet promises to lose fifteen to twenty kilograms of weight. But no matter how strictly you adhere to this diet, the exit from the diet should also be correct. This is necessary in order to maintain weight, not gain it again and permanently consolidate the result.

In any case, you should leave the diet smoothly. It is best if you can replace one type of food with another of the same calorie level and do not exceed the allowable vice of 1500 kcal per day. Apples can now be replaced with any other sour and non-sweet fruits. Part of the dairy products can be completely removed and, in order to compensate for the lack of fat, a small amount of vegetable oil can be included.

The morning portion of food can be easily replaced with some kind of porridge or cereal, which can also be supplemented with either vegetables or non-sweet fruits.

Kim Protasov's diet dishes, what can you cook delicious on a diet?

The list of allowed foods on this diet is rather meager and simple, but nevertheless it allows you to cook various delicious dishes:

• A variety of vegetable salads with a simple dressing of lemon juice or unsweetened yogurt. Such salads can be sprinkled with a spoonful of flaxseed and fresh herbs.
• It’s good if you cook simple soups for lunch every day. The first two weeks will fly by unnoticed if you are not too lazy to cook vegetable soups with broccoli and cauliflower, mushrooms and celery. In the third, fourth and fifth weeks, you can use lean meat broths as a basis. Chicken broth with chopped green onions and half a boiled egg will be tasty and nutritious
• Eat not only salads from raw vegetables, but also from boiled ones. Snacks such as squash or beetroot caviar will be delicious.
• Prepare a variety of casseroles and stews that are easy to make without adding oil. Pour tomato juice into the bowl, in which vegetables will be stewed
• Quench your thirst and occasional bouts of hunger with water, not fatty yogurt or an apple, as well as a cup of tea

Kim Protasov's diet, photos before and after dieting

Due to its strictness and at the same time permissiveness, the diet according to the recommendations of Kim Protasov gives excellent weight loss results. The advantage of the diet is that it is not long-term, and if you start it in the hot summer month, you can achieve impressive results in just a matter of days. In summer, vegetables are tasty, healthy and plentiful.

Video: "Kim Protasov's diet"

Israeli dietitian Kim Protasov compiled a rational dietary system, which frees the body from excess accumulated kilograms and contributes to the normalization of metabolism.

Due to its effectiveness and simplicity, the diet quickly fell in love with many losing weight, gained popularity and subsequently began to be called simply by the people - “scuffle”.

A diet without starvation and harm to health is Kim Protasov's diet. The description by week is calculated for 35 days, the main loss of extra pounds occurs at the end of the 5th week.

Advantages and features of "Scrambler" over other diets

The total duration of the Protasov diet is divided into 2 periods: 35 days of the main diet, the next 5 weeks - the right way out of the rational nutrition system. For 10 weeks, the human body changes, active weight loss begins after 24 days.

The first positive results are the cleansing of the body, which occurs in the process of healthy nutrition. Losing weight people stop reaching for sweets, flour, sweets, muffins - these products contribute to the accumulation of subcutaneous fat.

The essence of Kim Protasov's diet (in a weekly description) is a compressed intake of fatty foods. The body takes energy from carbohydrates and proteins that enter the body.

An important role in the "shuffling" is played by water involved in the exchange process.

Diet principles and rules

The role of proteins

According to modern medicine and dietetics, every second person in our country feels the lack of proteins in the body. Protein is involved in the production and construction of all cells in the organs and tissues of the human body., its role is difficult to overestimate.

When there is not enough protein in the body, it draws it from the tissues of the muscles, brain, and other organs. In this case, people lose their memory, they become irritated, the body is exhausted.

The diet of Kim Protasov, based on the description by week, is designed to increase protein intake to 85-110 g daily, which, of course, more than provides the tissues of all systems with the necessary norm.

Carbohydrates

As is known, carbohydrates are involved in digestive processes, improve metabolic functions. When earlier, when eating muffins or chocolates, the body received satisfaction, then during the Protasov diet, it will have to work on the breakdown of complex carbohydrates, without relaxation and the ability to store fats.

Water balance

Everyone knows that a person should consume at least 1.5-2 liters of water daily, and if you calculate more accurately, this is 25 ml per kilogram of body weight.

In the diet of Kim Protasov, special attention is paid to the normalization of water balance., since the liquid plays a leading role in stabilizing the water balance.

Approximate diet for the day

Prohibited foods of the Protasov diet

Like any dietary restriction, this system also has foods that should not be consumed by those who are losing weight. These include:

• flour and sweet, chips, crackers, seeds, nuts;
• sausages, semi-finished products, fast food products;
• soy, gelatin;
• steamed vegetable dishes, vinegar (even for salad dressing);
• avocados, dairy products, juices from stores;
• alcoholic drinks.

All forbidden food is compensated by the desire and result of a slender figure. Thinking about the future attractive appearance, the desire to eat hunger with chocolate and flour will disappear by itself.

First and second weeks

Kim Protasov's diet contains a list of products that are allowed for their weekly use, from the description it follows that the diet consists of 2 stages.

In the first 14 days, the use of a variety of raw vegetables is allowed. The third part of the diet should consist of cabbage dishes.

Dairy products should not exceed 5% fat content:

• homemade yoghurts without sugar;
• cottage cheese of a granular consistency;
• fat-free kefir;
• fat-free varieties of hard cheese.

It is allowed to include in the daily diet 1 boiled chicken egg, 3 medium sour apples (such as Semerenka). To the whole healthy diet, you need to add a large amount of plain water.

Fans of coffee drinks and tea ceremonies may not give up their usual diet, but granulated sugar must be excluded.

Eating is allowed without time limits: at dawn, during the daytime, in the evening, at night. You can’t starve - this is fraught with psychological breakdowns, an increase in portions from one to three.

Vegetables can be salted, chopped and seasoned with yogurt. Adding a lot of greens improves the taste of the dish. Dill, parsley and lettuce contain a vitamin treasure. You can add a boiled egg to salads or replace it with a spoonful of cottage cheese.

Kim Protasov's diet has many adherents who claim that strict adherence to the weekly diet (description will follow) will certainly lead to harmony and health.

Third and fourth weeks. Description

The result of following the rules of the diet on the third and fourth diets will be:

• elimination of excess weight in large quantities;
• removal of psychological stress;
• improved mood and improved health.

The third and fourth weeks of Kim Protasov's diet are the second phase of the weight loss program.

In this phase, the diet becomes richer in fish and poultry meat (non-fatty varieties). The daily intake of animal protein is 320 g. Meat dishes can be steamed or fried, but without the addition of vegetable oils.

During the third and fourth weeks, it is required to reduce the consumption of sour-milk products. This is due to the fact that the diet now has animal protein.

Fifth week (description) and consolidation of the result

In the fifth week, the body is already getting used to this diet and is not stressed.

Subject to the Protasov diet, the exact implementation of all recommendations is required. The exit from the power system should be smooth, without disruption. The exit procedure takes the same amount of time as the diet itself - 35 days. Proper consolidation of the result is an important stage in the normalization of water balance and nutritional needs.

A long process is due to the required consolidation of the effectiveness of achievements and the adjustment of the body to a further healthy lifestyle. With a sharp exit, the weight can return, and the well-functioning work of the rebuilt metabolic system will be disrupted in the digestive tract.

• vegetable and dairy products should not leave the menu;
• salad dressings need to add a little olive oil;
• instead of three apples a day, you need to eat 1, and replace the remaining two fruits with other fruits or apples (bananas with grapes are prohibited);
• breakfast should be served with oatmeal, buckwheat or millet porridge (the initial diet should be a small amount);
• the amount of meat and fish dishes is allowed to be increased by reducing the dairy.

After passing the scheme in 10 weeks, for another 60 days, a ban on flour, rice and sweets should be maintained.

Recipes for the Protasov diet

Protasov omelette

You will need coarse-grained cottage cheese (fat-free) in the amount of 90 g, an egg - 1 pc., cheese. Cottage cheese needs to be mixed with a boiled egg (grate the egg and cheese on a coarse grater). The resulting mass should be put in the microwave for 4 minutes, at the end of the time, take it out, sprinkle with grated cheese on top.

The finished dish turns out to be tasty, satisfying, nutritious, and most importantly, not contrary to the recommendations of the diet.

Stuffed eggs

This dish can be prepared for several days, but the recipe calls for 1 egg serving.

The chicken egg is boiled, cooled, cut into two halves lengthwise. It is required to remove the yolk from it, add half a slice of garlic crushed through a garlic press, a spoonful of cheese (melted). With a fork, knead the entire composition well until a homogeneous mass is obtained, lightly add salt and spread back over the two halves of the protein.

A delicately flavored dish is ready to serve.

cooking diet pizza

To prepare a diet pizza, you will need cottage cheese (fat-free 90 g), yogurt, a third of a teaspoon of soda, a little salt, an egg, a tomato, a Bulgarian pepper, a third of a clove of garlic, mustard (without sugar).

The curd product is mixed with yogurt (half), a little salt, an egg, soda are added. The mixture is poured onto a baking tray at high temperatures. A mixture is laid out on the prepared base: a tomato and garlic processed by a blender with the remaining half of the yogurt and mustard.

Beetroot kefir-ginger duet

Ingredients:

• medium beets - 1;
• cucumbers - 1;
• ginger root - a small piece;
• pepper (red) - 1;
• cheese - 110 g;
• kefir - 60 ml;
• lettuce - 50 g.

Beets, cucumber, ginger are processed with a medium-sized grater. Lettuce with hot pepper is cut into thin strips, cheese - into cubes. All processed ingredients are mixed into one composition, added. Then kefir and 90 ml of cold boiled water are added. The chilled dish is ready to serve.

Cutlets "Protasovskaya dream" with beans

You need chicken fillet - 260 g, onion (bulb) - 140 g, chicken egg - 1 pc., Pepper and salt to taste. The dish is cooked in a double boiler for a quarter of an hour.

For garnish: 750 g green beans (can be replaced with asparagus), a clove of garlic, apple cider vinegar (preferably homemade).

The ends are cut off from the beans, the whole product is cut into 3-6 cm cubes. Take water into a saucepan, boil, add the processed beans, cooking continues for 6 minutes over high heat. Throwing the beans into a sieve, draining the water, you need to put the cooked dish in another bowl, where finely processed garlic and vinegar are added.

Side dish with meatballs is ready for lunch.

Cabbage chicken salad

To prepare this delicious dish you will need:

• fillet (boiled) chicken - 330 g;
• pepper (Bulgarian) - 1 pc.;
• 3 medium tomatoes;
• fresh cabbage -290 g;
• one apple;
• squid (boiled fillet) -160 g;
• 150 ml of yogurt;
• one lemon;
• salt.

Chicken fillet is cut into small cubes, squid (fillet) - into strips of 1.5 cm. Apples and tomatoes are peeled from the middle, cut into cubes. The processed apple is sprinkled with lemon juice diluted 1:2 with water. Cabbage is chopped into small pieces and mixed with diced bell peppers.

Fish in the milky lake

Products: 0.5 kg of fish (cod, haddock), milk - 90 ml, greens (dill, parsley), salt. Chopped greens are added to cold milk, salted.

Foil is placed in a deepened baking sheet, a fish is lined on it, and the milk mixture is poured on top. The foil around the edges needs to be tucked up so that the milk does not spread. You don't need to cover. In an oven, heated cabinet (190 degrees), the fish is cooked for half an hour.

"Green boats"

Fat-free cottage cheese - 220 g, small cucumbers - 4 pcs., Bulgarian pepper - 1 pc., garlic - 2 cloves, dill, salt and pepper in a small amount.

Cucumbers are cut lengthwise into 2 halves, the centers are taken out and cut into squares. Garlic with pepper and dill are crushed, mixed, combined with cottage cheese. The mixture decomposes into cucumber boats. If you insert a toothpick with a slice of cheese strung on it, you get a sail.

The opinions of doctors and those who are losing weight about the effectiveness of the Rumble

Nutritionists say that the scheme for losing extra pounds and improving the harmony of the figure according to Protasov works 100%. Clients who used the diet in question reduced their weight from 7 to 12 kilograms in one course.

If you look at the reviews of visitors to weight loss forums, then about the diet is almost always positive feedback, and most importantly - it is easy to transfer without disruption and stress.

Gastroenterologists note an improvement in the functioning of the gastrointestinal tract in patients who adhere to the Protasov diet.

Kim Protasov's diet - description by week (first and second) - in this video:

Kim Protasov's diet is simple and affordable. The number of products is not limited, and the result is stored for a long time. Learn how to eat right and cook diet meals to get rid of extra pounds forever.

Kim Protasov's diet is simple, affordable and effective. Its popularity rests on the relative ease of following the recommendations, good performance and stability of the results achieved. Not promising miracles from heaven, the Israeli author offers everyone to lose as much weight as they need, and most importantly - with benefit. The highlight of the diet are fresh vegetables and green apples. Therefore, it is best to start the "shuffle" in the season when they are cheap and plentiful.

Brief characteristics of the diet

Duration: 5 weeks + 2 to 5 weeks for a competent exit.

Basic principle: the use of large amounts of fiber and proteins; reduction in fat and carbohydrate intake.

Main products: vegetables, 5% cheese and dairy products, green apples, lean meat and fish (from day 15), tea and coffee without sugar, water.

Cost: during the season of vegetables - low.

Daily calorie intake: 1200-1500 kcal.

Efficiency: weight loss from 5 to 20 kg.

Difficulty: medium.

Contraindications: available, detailed description below.

"Bonuses": cleansing the body, detoxification, reducing cravings for sweet foods, normalizing digestion.

The benefits of the Protasov diet

1. Availability. Your diet will not only not require additional costs, but, perhaps, will become more economical. Especially if you guess right with seasonal vegetables.
2. Benefit for health. The metabolism will improve, and the abundance of vegetable fiber will help to make a “general cleaning” in the body.
3. Optimal rate of weight loss. Five weeks, for which the Kim Protasov diet program is designed, allow, on the one hand, to achieve a fairly quick result, and on the other hand, to prevent the stress of the body, which it tends to remember and not only catch up, but also make solid reserves for a possible new one. attack.
4. diet effectiveness. The weight loss is palpable and falls precisely on adipose tissue, without causing damage to muscle tissue. How much you can throw off depends on the accuracy of following the recommendations, the initial body weight and other characteristics of the body.
5. No restrictions on the amount of food. No upper limit of food consumed is set if it corresponds to the recommended list and does not violate the prohibition on individual items.

Minuses

1. Despite the general availability of the necessary, sometimes it is difficult to find 5% cheese and pure from harmful chemical and fruit additives and yoghurt sweeteners. How to cook such cheese yourself, you will find below.
2. Even a small deviation from the ban on sweets is unacceptable.
3. At first, the food may seem monotonous, the hardest thing is the first decade of the diet, especially on the third day. You just need to be ready for this.
4. There is a danger of oversaturation with fiber. The more varied the vegetables, the less likely it is.
5. There is a certain seasonality. In winter, losing weight may be faced with an insufficient variety of vegetables. In addition, imported vegetables are more expensive during this period.
6. Lack of hot food. This is especially true for those who love first courses.
7. Those who lose weight on the Protasov diet often notice a feeling of chills.

How does the weight go and where does the craving for sweets go?

"Scrambler" can be included in the list of low-calorie food systems, but it is cleverly arranged. Its principle provides comfortable weight loss due to the interaction of proteins and carbohydrates. Plant fiber comes from some of the fruits and non-starchy vegetables allowed on the menu. The source of protein in the first 14 days of the Protasov diet is eggs and dairy products, and then meat is added to them.

The protein consumed is not only slowly absorbed by itself, but also slows down the process of assimilation of carbohydrates that come with fruits and vegetables. As a result, there is a uniform flow of sugar into the blood throughout the day, and spontaneous insulin releases, which are the main provocateurs of hungry breakdowns, are excluded. Control over the work of the pancreas is ensured by the absence of food with a high glycemic index in the diet. You feel full and comfortable.

It is this lack of sugar flashes that causes your hand to reach for the candy less and less. As a result, eating habits change, the craving for sweets that disturbs most obese people goes away, which is the key to the stability of the achieved result.

The difference between the Protasov diet and other protein and low-carbohydrate nutrition systems

The principle described above is also characteristic of other protein food systems. But, unlike them, "shuffling" focuses on plant fiber. This eliminates the main drawback and risk of protein nutrition - a high load on the kidneys. In addition, plant foods contribute to a deep cleansing of the body, and in the matter of losing weight and comprehensively bringing yourself and your health back to normal, this is the basis of the basics.

Fermented milk products, in turn, heal the intestinal microflora and provide high-quality processing of protein and other nutrients.

The simple and easy diet of Kim Protasov is recommended not only for those who are overweight, but also for everyone who wants to cleanse and rejuvenate their body (in the absence of contraindications).

Description of the diet by week

First week

Raw vegetables that do not contain starch.

• Not less than 1400 g per day. They will be discussed in detail separately. Important: only raw vegetables can be consumed at this stage!

1 boiled chicken egg per day.

• Can be replaced by 4-5 quail.

Yoghurts, kefir, cottage cheese and cheeses - all with 5% fat.

• Not less than 600 g. Cheeses must be unsalted.
• In a strict version, only cheeses and yogurts remain.
• Muesli and fruits as additional ingredients are not allowed in the composition.

Unsweetened tea and coffee in unlimited quantities.

• Sweetener is also not allowed.

3 green apples.

• Clean, without gas - at least 2 liters per day. Drink water regularly and preferably in small sips, not in one gulp.
• The exact amount of water needed is calculated using the formula 30 g of water per 1 kg of weight.

All this can be consumed in any combination, at any time and in any quantity, except for the egg.

Reviews of those who are losing weight show that it is best to prepare salads from these products, which can be seasoned with unsweetened yogurt, sprinkled with cheese and washed down with tea.

Second week

All products are the same as the first.

• The diet of the second week of the diet exactly repeats the diet of the first, but with the difference that you begin to enjoy all this and completely forget what hunger is. There comes a feeling of lightness in the body, and instead of thoughts about food - bright plans for the future.

Third week

The products are all the same as in the first week of Kim Protasov's diet.

From now on, the amount of dairy products can be slightly reduced. Optimal - 300 g. Everything else - in the same unlimited volume.

300 g lean meat, fish or poultry.

• Fry in a pan without oil, grill, stew, boil in water, bake in the oven and steam.
• Fatty fish is allowed no more than twice a week.

The weight of meat and fish is indicated in raw form!

Fourth and fifth week

The same as the third one.

• If possible, continue to reduce the consumption of dairy products. During this period, there is a particularly intensive decrease in body weight.

Protasov's diet does not limit the use of permitted food (except for eggs) according to the upper limit. But sticking to the recommended minimum is highly desirable.

It is 1.4 kg of vegetables, 3 apples (green!) And 600 g of dairy products with 5% fat content. For men, this rate increases to 2100 g of vegetables and 900 g of fermented milk products and cheese. Starting from the 15th day, this amount is reduced by adding meat, poultry or fish.

Milk is not a fermented milk product. You can not use it for all 5 weeks!

Note!

1. “Small sins” in the form of sweet dragees, piece cookies, lollipops (including cough drops), sweets and other things during a diet can turn into a serious breakdown. You can kick-start insulin, which will respond with a sudden onset of hunger and an uncontrollable craving for sweets. Don't wake the genie while he sleeps in his bottle.
2. When buying dairy products, pay attention not only to their percentage of fat content. Make sure that they are, if possible, free of flavor enhancers, coloring and sweetening agents, as well as starch, gelatin, other thickeners and chemical additives.
3. Watch the amount of salt, keeping it to a minimum. This also applies to the choice of cheeses, and the use of soy sauce, which will be discussed below. Excess salt is unhealthy in every way.
4. Do not try to reduce the fat content of fermented milk products by replacing them with low-fat counterparts. Depriving the body of healthy fats is not the best way to slimness.
5. Observe the proportions of vegetables and the sour-milk diet of the diet. The first should be twice as many. The ideal ratio: for 70 g of vegetables - 30 g of dairy products.
6. Listen to yourself. You don't have to force yourself to eat something you don't want to. In the second week, against the background of smoothing jumps in blood glucose, appetite usually subsides. Let the total amount of food decrease.

Full list of approved products

Dairy products with a fat content of 5% or close to them.

• Natural yoghurts without sweeteners, thickeners and fruit additives.
• Ryazhenka, curdled milk, katyk, varenets, kefir, sourdough are all high fat.
• Soft, grained or traditional cottage cheese.
• Unsalted cheese, better homemade.

Do not buy cottage cheese, kefir, cheese, etc. from this list if the name contains the word "product" (kefir, cheese, cottage cheese, etc.). This is a poor quality product that does not meet the requirements.

Fermented milk products can be subjected to heat treatment - frozen, boiled (for example, cheese), made casseroles, etc.

Meat, poultry and fish.

• The meat must be lean. Beef is preferred over pork. Chicken and turkey are preferred over goose and duck.
• Seafood.
• Offal (liver, kidneys, chicken stomachs, etc.).
• Fish caviar can be included in the menu from the 15th day.
• Fish preferably low-fat varieties. Fatty fish - a maximum of 2 times a week.
• Heat treatment is required. You can stew and fry without oil, bake in the oven, on the grill (including air grill), on coals (barbecue), boil in water and steam. Barbecue marinade must not contain unauthorized ingredients.

Green apples - 3 pieces per day.

Raw non-starchy vegetables and herbs - in any quantities and combinations.

• All kinds of cabbage. Cucumbers, radishes, peppers, asparagus, garlic, zucchini, pumpkin, celery (petioles), wild garlic.
• Greens: onions (bulb, leek, chives, trampoline, shallots, green feathers); lettuce and all leafy salads; sorrel; turnip tops and edible tops of other vegetables; leaf beet (chard); parsley; spinach; basil and other table herbs.
• Horseradish roots, ginger, celery (not pickled!).

Raw medium-starchy vegetables are allowed to a limited extent.

• Carrots, beets, soy sprouts, turnips, eggplants.

Frozen vegetables are heat-treated - they should not be consumed!

Nori and other seaweeds, sea kale.

• Allowed raw, fried without oil, dried (natural drying).

One egg per day.

• Heat treatment is required (boiled, fried without oil, poached).

Coffee and tea unlimited.

• Without sugar, sweeteners, milk, cream, fruits and berries. The exception is lemon or lime juice.

Freshly squeezed juices from apples, tomatoes (no salt!) and other vegetables.

Juices only homemade! Purchased packages are prohibited!

Lime or lemon juice (but not acid) for dressing vegetables and adding to drinks.

Herbal decoctions and infusions.

Seasonings.

• Mustard powder, cinnamon, vanillin (pure powder), natural spices and herbs, dried bell pepper.

To maintain a full balance in the body, take multivitamin complexes, which do not contain oils, starch and sugary substances. The presence of B vitamins is especially desirable.

What apples can be on Kim Protasov's diet?

Preference should be given to granny and simirenko varieties. If they are not available, you can eat other varieties of apples, but always green.

Apples must be fresh, not frozen, soaked or baked.

Prohibited Products

• Alcohol
• Any canned food, incl. homemade
• Cooked vegetables (for example, an egg omelette with a tomato is not allowed)
• Dried, salted, pickled products, smoked meats
• All types of sugar and its substitutes
• Sausages
• Crab sticks
• Any vinegar
• Store-bought, including Korean salads, which include Korean carrots, asparagus, etc.
• Vegetable, meat and fish broths
• Soybeans and all soy products
• Anything that contains gelatin
• Packaged juices
• Milk
• Dairy products with fruits, sweeteners, muesli and other additives
• Watermelon, avocado, cereals, beans
• Gelatin, agar-agar and other gelling agents
• Cocoa
• Mushrooms
• Dietary supplements, except for vitamin complexes

Why are sweeteners banned?

Despite their harmlessness in terms of calories, sweeteners remain banned. The reason lies in the mechanism of the nutrition system itself, aimed at eliminating the release of insulin into the blood. As soon as something sweet enters the mouth, even with zero calories, the brain signals the pancreas that glucose has entered the body and needs to be disposed of. Insulin is produced, and since there is no glucose, an avalanche-like process begins, and you begin to experience indomitable cravings for sweets.

The same applies to "small" violations, which are immediately followed by a big breakdown.

That dreaded word "breakdown"

What to do if it did happen? First and foremost, forgive yourself for this. And then give yourself an extra vegetable day and continue the diet further. No need to start all over!

Is it possible to "shuffle" soy sauce?

This question, which causes numerous disputes and categorical answers, must be resolved individually. In the strict classic version of this food system, soy sauce, like all soy derivatives (except for green shoots), are banned. But sometimes it is just a small indulgence that allows a person to complete the work he has begun. If for you this ingredient radically decides “to be or not to be” and your attitude (and it is very important with any nutrition system) improves significantly from the presence of soy sauce - eat. But in limited quantities. And remember that the sauce should not contain sugar, other sweeteners, and it should be of high quality. We strongly advise you to learn how to navigate in this product for quality.

Weight stagnation

Stopping the weight, the so-called. the “plateau” effect is an unpleasant, but almost inevitable period during weight loss. This is normal and should not cause panic. We are not losing weight by numbers! Stagnation can be caused by physical features and not related to body fat. In addition, the diet program is designed for a certain period, it is not over yet and you should not demand advances from your body. Chairs in the morning, money in the evening - it doesn't happen like that.

But you can try to figure out why this happens.

• Weight fluctuations can be masked by changes in the amount of fluid in the body. It is either excreted or accumulated, and the difference can be very significant in terms of weight.
• A slagged, uncleaned organism can accumulate up to 20-25 kg of feces alone! Therefore, at first, as the gastrointestinal tract is cleansed, the result can be stunning, but then there will be no such plumb lines. Balancing of biological masses and fluids are the main causes of the "plateau".
• Stagnation of weight in women can be triggered by the menstrual cycle. Advice: it is better to start the Protasov diet immediately after the end of menstruation.
• Large sudden physical exertion during a diet leads to swelling of overtrained untrained muscles.

Sample menu for every day

As a basis, you can take the following weekly menu, scheduled by day.

1 and 2 weeks

• breakfast - chopped tomatoes and cucumbers, sprinkled with grated cheese, and unsweetened coffee;
• lunch - cucumber salad, eggs and green onions, tea;
• afternoon snack - yogurt;
• dinner - grated carrots and pumpkin, filled with a glass of kefir.

• breakfast - cheese and carrot salad, herbal drink;
• lunch - tomato salad with basil, seasoned with Protasov mayonnaise;
• afternoon snack - varenets or yogurt;
• dinner - apple-curd casserole.

• breakfast - cabbage-apple soufflé, tea;
• lunch - Protasov-style rolls;
• dinner - a mixture of cucumbers, tomatoes and bell peppers.

• breakfast - yogurt-apple dessert, coffee with chicory;
• lunch - white cabbage and beetroot salad, fried cheese;
• afternoon snack - applesauce, varenets;
• dinner - zucchini casserole, homemade tomato juice.

• breakfast - grained cottage cheese, herbal tea;
• lunch - spicy squash salad, kefir;
• afternoon snack - yogurt, cheese;
• dinner - tomato slices with egg and asparagus, an apple.

• breakfast - cucumber salad with green onions and egg, apple, coffee;
• lunch - cabbage salad with apple and garlic, apple casserole;
• afternoon snack - carrot juice;
• dinner - fried cheese, yogurt.

• breakfast - cottage cheese with garlic on tomato slices, cheese, tea;
• lunch - Bulgarian pepper stuffed with cottage cheese and green onions;
• afternoon snack - apple soufflé;
• dinner - squash pancakes, squeezed squash juice, kefir.

3, 4 and 5 weeks

• breakfast - cucumbers, cut with celery, herbal infusion;
• lunch - fried white poultry schnitzel;
• afternoon snack - yogurt or fermented baked milk;
• dinner - scrambled eggs with cheese, tomatoes, cucumbers.

• breakfast - pumpkin grated with an apple, coffee with chicory;
• lunch - veal roll with cheese, fresh squeezed carrot juice;
• afternoon snack - yogurt with herbs;
• dinner - tomatoes with egg and cheese, seasoned with kefir.

• breakfast - fried cheese with coffee, radishes with green onions;
• lunch - Chinese cabbage with cucumbers, seasoned with mayonnaise in Protasov style;
• afternoon snack - applesauce, egg;
• dinner - fish baked with bell pepper, kefir.

• breakfast - apple-curd casserole;
• lunch - steamed fish with slices of fresh cucumbers, apple juice;
• afternoon snack - yogurt with herbs;
• dinner - tomatoes with onions seasoned with kefir.

• breakfast - scrambled eggs with cheese, tomatoes with basil;
• lunch - puff salad of apples, cheese and beets;
• afternoon snack - sour-milk drink;
• dinner - turkey meatballs under Varenets.

• breakfast - cheese and carrot salad, tea, apple;
• lunch - roast veal, bell pepper, tomato juice;
• afternoon tea - ryazhenka;
• dinner - Protasov-style rolls with shrimp, kefir.

• breakfast - grated radish mixed with carrots and low-fat cheese, herbal drink;
• lunch - steamed turkey cutlets with herbs, chopped and grated cabbage with carrots;
• afternoon snack - apple juice;
• dinner - peppers stuffed with cottage cheese with herbs, kefir.

Where there are less than three apples in the daily menu or they are absent altogether, they must be included at any time in the right amount.

Observe the drinking regime! It is better to drink before and after meals.

Recipes for 1-2 weeks

There are many recipes for the Kim Protasov diet nutrition program, and you can make the menu yourself, based on individual preferences and capabilities. We also offer several ready-made solutions that will help diversify your diet.

Protasovsky mayonnaise

With an abundance of ingredients for various vegetable salads, losing weight often lacks dressings for them to feel the fullness of the dish. Homemade yogurt-based sauce, tentatively called mayonnaise, makes this task much easier. Here are a few ways to prepare it.

1 option

• 125 g of yogurt;
• 1-3 cloves of garlic depending on size and preference
• 1-2 tsp Dijon mustard. You can replace the usual one if it does not contain sugar, or with wasabi, given its higher spiciness.

Option 2

• 125 g of yogurt;
• 1 tsp lemon or lime juice;
• 1/2 tsp Dijon mustard. For a replacement, see the first recipe. Salt is often found in this recipe, but it is better to do without it.

Option 3 (for those who allow themselves soy sauce, see above).

• 125 g of yogurt;
• 1 tsp soy sauce without sweeteners.

Recipe for 5% cheese

Cheese of such fat content is not always easy to find in the store. But you can do it yourself.

• 600 g low-fat cottage cheese;
• 150-160 ml of milk 3.2%;
• 1/2 tbsp butter;
• 1 egg;
• 1/2 tsp salt;
• 1/4 tsp soda.

Preparation: crumble cottage cheese into hot milk and cook over low heat for 10 minutes. A lot of liquid will stand out - this is normal. Pour everything on cheesecloth and let drain. Transfer everything remaining on cheesecloth to a bowl, add the rest of the ingredients, mix. Put on fire. Boil the cheese for 10 minutes, stirring continuously, preferably in a water bath, it will be better and will not burn. Cheese cooked on an open fire is more like processed, and in a bath - a hard variety. Press down and chill.

Tomato salad with basil

• 2 medium-sized fleshy tomatoes - coarsely cut into oblong slices;
• a bunch of basil - chopped;
• 100g lightly salted cheese - grate coarsely;
• mayonnaise to taste.

Spicy zucchini salad

• medium-sized zucchini (about 300g) - wash, peel and coarsely grate. The juice can be squeezed and drunk.
• 1/2 head of onion - chopped;
• 2 tbsp finely grated horseradish (you can replace wasabi);
• green onion - cut;
• dill and parsley, as well as any other herbs to taste and desire;
• protasovskiy mayonnaise.

Cheese-carrot salad

• packaging of yogurt 125 g;
• 2 medium-sized carrots - on a coarse grater;
• boiled egg;
• low-fat cheese - grate;
• garlic - squeezed into yogurt.

Salad "Yellow-green"

• 2 cucumbers - finely chopped or grated If there is a lot of juice - squeeze and drink;
• green onions - a bunch;
• boiled egg;
• 70 g of yogurt;
• 1/2 tsp lemon juice;
• pepper.

Salad "European"

• 2 sweet peppers;
• 2 slightly larger than average tomatoes
• 2 cucumbers;
• 70 g unsalted and low-fat cheese;
• 1 bulb.

Salad "Puff Apple"

• chopped onion, sprinkle with a little lemon or lime juice;
• egg;
• 1/3 of yogurt;
• coarsely grated or thinly sliced ​​apple;
• 1/3 of yogurt;
• coarsely grated raw beets;
• 1/3 of yogurt;
• grated or crumbled cheese.

Cheese and tomato puff salad

It is laid out in layers in the following sequence:

• crush a clove of garlic and rub it on the bottom of a serving plate and spread over the entire area;
• cut a large fleshy tomato into thick circles across and arrange on a plate;
• grate cheese (cheese);
• boiled egg on a fine grater;
• chopped herbs and black pepper.

Take the above recipes as a basis, change the allowed ingredients and dressings - there will be a lot of options!

Cottage cheese casserole

• 200 g of cottage cheese. Ideally, mix equally crumbly and pressed;
• a raw egg;
• Apple;
• 1/2 small pack of yogurt Adjust the amount depending on the moisture content of the curd;
• cinnamon for sprinkling on top - to taste.

Mix and bake.

Omelet with cheese

• low-fat hard cheese - cut into slices or small pieces;
• mix a raw egg with 4 tbsp. kefir (part can be replaced with mineral water), a little salt;
• pour the egg mixture over the cheese and pour into a Teflon pan;
• cover with a lid and bake over low heat until the eggs are fully cooked;
• sprinkle with herbs.

Recipes for 3, 4 and 5 weeks

Here you will find recipes that will complement the Kim Protasov diet menu, starting from the 15th day of losing weight.

Ruddy veal roll

• 300 g of veal, cut into thin slices;
• 100 g of cottage cheese or cheese;
• any greens, Provence herbs, etc.;
• 1 st. varenets or ryazhenka.

Preparation: beat the meat as thin as possible, trying not to tear. Pepper and lightly salt. Finely chop the greens and mix with cheese or cottage cheese. Wrap the rolls, if necessary, chop them with toothpicks, sprinkle with dried spices. Fry quickly in a dry frying pan until golden brown. Cool the pan a little, pour ryazhenka or varenets and simmer over low heat until the meat is fully cooked. The dish can be prepared for two days by increasing the portion.

Turkey meatballs

Turkey can be replaced with white chicken meat.

• 300g turkey meat - turn into minced meat;
• 1/3 st. kefir, yogurt, Varenets or fermented baked milk;
• coriander greens, pepper, a pinch of salt.

Preparation: Mix all the ingredients very well, mold into a bun and refrigerate for half an hour. Take out and roll into small balls. Can be baked in the oven, microwave, or quickly fried without oil.

Turkey schnitzel rolls

• 300 g white meat turkey schnitzels;
• boiled egg;
• 1 tsp Dijon mustard or homemade table mustard without sugar;
• half an onion;
• 1 st. kefir;
• basil greens;
• clove of garlic;
• paprika, black pepper, a little salt.

Preparation: thinly beat off the schnitzel without tearing it. Season with salt and pepper and coat with mustard on one side. Mix the chopped egg and basil and lay out as a filling. Roll up as tightly as possible, chop with a toothpick, quickly brown on both sides in a dry frying pan, pour kefir, reduce the heat to a minimum and simmer until cooked.

Rolls in Protasov style

• egg;
• homemade cheese;
• kefir;
• garlic;
• dill;
• a few boiled shrimp;
• nori.

Preparation: beat the egg, adding a little salt. Fry in a pan as thin as possible. Finely grate the cheese, add dill, garlic and a little kefir to it for a soft consistency and stickiness. Put the pancake on the nori, cut off its edges. Spread the filling on top, and on it - a strip of shrimp. Roll up the roll and cut into pieces like rolls. Can be served with wasabi. Pickled ginger is not allowed!

Getting out of the diet

A competent exit from the period of abstinence is no less important than the active stages of the Protasov diet. The return to the world of "big food" should be gradual and cautious. Your body, accustomed to a qualitatively new diet, will be your best ally in this, and you will not have a physical desire to pounce on dumplings with potatoes. Over the past time, there has been a complete restructuring of food habits and needs.

And yet, a purely psychological factor can play its negative role, which can lead to an epic breakdown. Incorrect completion of the diet can negate all your efforts.

1. Start adding healthy types of vegetable oils to the menu little by little. Bring their number to 3 tsp. a day and that's enough for now.
2. Simultaneously with the inclusion of vegetable oil in the diet, reduce the fat content of dairy products. Thus, part of the animal fats will be replaced by vegetable fats.
3. Start your morning with porridge on the water. Gradually add nuts to it. Note that nuts also contain vegetable oil. For one serving of porridge we take 1-2 tbsp. dry cereal. You can add vegetable salads and low-fat cottage cheese to the diet.
4. Keep eating apples. But gradually replace two out of three with other fruits, in the same volume and weight. Except grapes, dates and bananas.
5. Part of the dairy products should be gradually changed to lean meat. It is desirable that it was not pork.

All of the above should not be done immediately, but alternately during the sixth and seventh weeks.

1. We continue to change sour-milk products for fish and meat, as well as introduce them into the diet additionally.
2. We change the low-fat sour-milk diet to the usual one.
3. We start, little by little, eating meat and vegetable broths. They should be light and not strong.

We also do all this gradually, on different days!

Potatoes, pasta, any pastries and other products made from white flour remain banned for another two months!

Diet exit option

This option is provided as an example. You can change the stages of enabling allowed products.

• Week 6: add breakfast from porridge and at the same time reduce the fat content of sour-milk food.
• 7th: we remove first one, and then the second apple, instead of them we eat other unsweetened fruits. We introduce vegetable oil.
• 8th: we include more meat and some dried fruits in the menu. It is better to use them in the morning, with porridge.
• 9th: we change even more dairy products for meat and fish, we eat boiled vegetables.
• 10th: we introduce into the diet first light broths, and then soups.

Contraindications

• Individual allergic lactose intolerance.
• Heart failure, especially accompanied by edema.
• Diseases of the kidneys and urinary tract.
• Metabolic disorders (consultation required).
• High blood pressure (may worsen with large amounts of water consumed).
• When breastfeeding.
• Increased acidity of gastric juice, gastritis, ulcers, irritable bowel syndrome and other gastrointestinal diseases.

Is it possible to follow the Kim Protasov diet during pregnancy and breastfeeding?

Pregnancy and breastfeeding place a high burden on a woman's body. Switching to a low-carb diet is stressful in and of itself, and double loading may not be desirable during such a difficult period.

However, in some cases, when a pregnant woman begins to gain weight quickly and even catastrophically, which is dangerous for the fetus, a vegetable diet may be recommended to her. In this case, Kim Protasov's nutrition system can be recommended, but with some exceptions. What exactly they should be - the doctor will indicate. It is necessary not to forget about vitamin complexes. In this case, they should be designed specifically for expectant mothers.

After childbirth with breastfeeding, the state of the mother's body no longer plays an important role for the child. And what comes first is what she eats, not how much she weighs. Therefore, this period is included in the list of contraindications.

If you want to lose weight without undermining your health and not gaining those extra pounds back, then you should definitely read the detailed description of the Protasov diet.

The essence of the diet is quite simple - to remove extra pounds without harming. It is designed for five weeks and allows you to start the process of losing weight without introducing the body into a stressful mode. This is followed by an exit and a smooth recovery.

The diet is based only on healthy foods, but fast carbohydrates and fats are practically excluded.

• In the first weeks, you can eat low-fat dairy products, and then there is a transition to meat and poultry.
• Foods that can be eaten while on a diet are high in protein. This leads to the fact that it is the extra pounds that disappear, and the muscle mass remains.
• The diet allows you to get rid of cravings for sweet and unhealthy foods, removes fluid from the body and does not cause bouts of hunger due to fruits and vegetables.

To successfully lose weight, you must adhere to the principles of this diet:

• The duration of the diet is five weeks, but you can still add 30 days to exit.
• At first it is allowed to eat only raw vegetables and drink fermented milk products. Moreover, their ratio is as follows: for 30 grams of "milk" - 70 grams of vegetables. And per day they should be at least a kilogram for women and two kilograms for men. It is allowed to eat apples, but only green ones and no more than three pieces. There are no restrictions on vegetables, only potatoes are prohibited and beets are undesirable.
• After 2 weeks, you are allowed to eat 300 grams of lean meat, poultry or fish, but the number of dairy drinks will have to be reduced.
• If you decide to drink yogurt, then it must be natural, without additives.
• There is also a restriction on salt - no more than three grams per day, but other spices can be used.
• You need to drink at least two liters of water per day.
• There should be at least five meals a day, but in small portions.
• The amount of fat is strictly limited - only 30 grams per day and these are healthy fats from lean foods.
• It is advisable to take vitamin complexes along with minerals to avoid their shortage.

Monitor your condition carefully. If it suddenly became bad, then the diet should be abandoned and visit a doctor.

Pros and cons

Kim Protasov's diet, like any other, has its drawbacks and advantages, which you should definitely familiarize yourself with before embarking on the process of losing weight.

Pros:

• There are no strong restrictions and feelings of hunger.
• Loss of cravings for junk food and sweets.
• It is possible not only to lose weight, but also to build muscle mass, if you play sports.
• Metabolic processes and microflora of the stomach will improve.
• It will be easier to control your appetite.
• The mental state will improve, problems with the stool will disappear, and libido will also increase.
• The result will remain for a long time.

Minuses:

• At first, the diet is forbidden to eat hot food, and this may not be very good for the pancreas.
• Fatigue and weakness may appear due to a sharp decrease in the amount of carbohydrates.
• You will have to eat a lot of vegetables, so it is better to stick to this diet in the summer.
• Complete abstinence from alcohol for a specified period.

Prohibited Products: List

The diet in this diet is not too varied, you will have to get used to it.

Therefore, the list of products that are strictly prohibited is quite impressive.

1. Conservation.
2. Any alcohol.
3. Vegetables are not raw.
4. Pickles and smoked meats.
5. Sweets, sugar and substitutes.
6. Sausages.
7. Crab sticks.
8. Dietary supplements other than vitamins.
9. Juices from packages, milk, cocoa.
10. Milk drinks with additives.
11. Mushrooms, legumes, cereals, soybeans.
12. Honey, vinegar.

Detailed description of the diet by week

That's the most important thing. The Protasov diet consists of three periods and five weeks.

Periods

1. It takes 1-2 weeks, called adaptation. During this time, you begin to get used to food, cravings for sweets disappear, up to 2.5 kilograms of fat are lost.
2. Period from 3 to 5 weeks. There is a process of active weight loss. You can remove up to five kilograms.
3. And the last step is exit. Only when it passes, it will be possible to fully evaluate the result.

First

In the very first week, only raw vegetables are allowed, without any heat treatment, and fermented milk products, such as natural yogurt or cottage cheese. You can treat yourself to green apples, but only in the morning. But you can eat a lot of vegetables and at any time of the day. One boiled egg is also acceptable.

Second

The second week is no different from the first. Let's do the same as before. Most importantly - do not abuse the "milk", it should be less than vegetables. Avoid eggs if possible.

Third

This week it is allowed to eat some meat, for example, lean chicken, turkey or beef, but not more than 300 grams per day and not fried. Dairy products are on the decline.

Fourth

As before, the basis of nutrition is raw vegetables with a small amount of meat. The difference is that the active phase of losing weight begins.

Fifth

It is allowed to eat the same as in 3-4 weeks. The amount of dairy products is cut three times, but you can add a little millet, oatmeal or buckwheat.

Sample menu for every day

Pay attention to the daily norm of products. So, in the first week there should be about one and a half kilograms of vegetables, a little more than 500 milliliters of milk drinks, one boiled egg, three green apples are acceptable and two liters of water are required.

What can you eat in the first week:

Sample menu for the second week:

Sample menu of the third week:

• Breakfast: herbal tea, a little cottage cheese.
• Snack: any salad of raw vegetables.
• Lunch: pieces of chicken fillet baked in the oven.
• Snack: a glass of natural apple juice.
• Dinner: buckwheat, baked fish, some vegetables.

Sample menu for the fourth week:

• Breakfast: tomatoes, tuna.
• Snack: apple, cottage cheese.
• Lunch: chicken cutlets, vegetable salad.
• Snack: juice, one egg.
• Dinner: kefir okroshka with herbs and vegetables.

Approximate menu of the final stage:

• Breakfast: casserole.
• Snack: fruit and a glass of liquid yogurt.
• Lunch: vegetable mix, baked fish.
• Snack: a glass of unsalted tomato juice.
• Dinner: oatmeal with an apple.

How to get out of Kim Protasov's diet?

The last and no less important stage of this diet is the right way out. The period lasts the same, five weeks. You need to eat right, observing the amount of fat - they should not be more than 35 grams per day.

In addition, there are other nuances that must be observed. At first glance it seems that it is difficult, but after a few weeks of preparation, you can easily handle it.

• We remove sour-milk drinks and instead begin to use low-fat dairy products.
• We introduce healthy fats in the form of three tablespoons of olive oil and a small amount of nuts.
• Be sure to consider all incoming fats from meat, poultry and fish. In total, more than 35 grams should not be released per day.
• It is allowed to eat cereals, for example, oatmeal or buckwheat, but very little. And cook them only on water, no milk, butter and spoons of salt.
• Instead of three apples, you can now eat only one, but other fruits are introduced. In principle, any, except for the most high-calorie - bananas, avocados and grapes.
• In the eighth week, you can treat yourself a little and start eating dried fruits. First of all, dates, dried apricots, raisins, prunes, but not in chocolate and a little bit, as they are very high in calories.
• On the fourth week of leaving the diet, you can finally process vegetables, for example, bake, boil, stew and even fry, but without oil and preferably on a non-stick coating.
• In the last week, you can start preparing light vegetable soups with the addition of lean meat and poultry.

But even after the release, it is still too early to relax. In the next two months, it is worth giving up heavy food. Do not eat pasta, bread, mushrooms, rice. They need to be introduced gradually so that the body can get used to, adapt and respond correctly.