Kim Protasov's diet: a detailed description by week, a menu for every day

Those who want to switch to proper nutrition, get rid of excess weight, Kim Protasov’s diet is perfect - recipes for 1-2 weeks, the menu of which is based on apples, vegetable salads and fermented milk products (yogurt, kefir, cottage cheese). Adhering to such a nutrition system is easy, since there is no need to give up a lot of your favorite food. Thanks to the various recipes of the Protasov Kim diet, it is possible not only to lose up to 14 kg of excess weight, but also to improve the functioning of the digestive system.

What is Kim Protasov's diet

The main principle of Protasov Kim's diet is to maintain a balance of dietary fiber and proteins. Such a diet contributes to the gentle cleansing of the intestines and the body from toxins, toxins, the breakdown of fats, and normalizes the blood sugar level. Fiber, being in the stomach, swells, due to this, the feeling of hunger is quenched, appetite and cravings for harmful foods are reduced.

Nutritionists recommend limiting salt intake to Kim Protasov's diet: this helps to eliminate edema. As a result, there is a feeling of lightness, the skin acquires a healthy appearance. The Protasov diet (recipes 1-2 weeks) does not put forward restrictions on the amount of food eaten. Officially permitted foods can be eaten for breakfast, lunch, lunch, afternoon tea, dinner, and even at night. It is important to drink more water, green tea, herbal infusions are acceptable.

Stages of the Protasov diet

The shuffle is designed for 5 weeks, consists of three main periods, each of which has its own rules. To achieve the desired result, it is important to adhere to all recommendations regarding the diet. There are such stages of Protasov Kim's diet:

1. Vegetarian. It lasts two weeks, in recipes you can use raw vegetables, green apples, boiled eggs, low-calorie dairy products.
2. Dairy and vegetable diet + meat. Lean meat, fish are added to the recipes of the first stage, such nutrition must be observed for 1 week.
3. Exit from the diet. Aimed at consolidating the result. This period (lasts 2 weeks) provides for a gradual increase in the calorie content of food, the introduction of other products into the diet.

Protasov diet menu 1-2 weeks

During the first 2 weeks of weight loss on the Protasov Kim diet, the menu consists of vegetables and dairy products in a 2: 1 ratio. Milk for recipes should be chosen low-calorie, not higher than 5% fat, it can be kefir, yogurt without additives, home-made cheeses. Choose vegetables that are low in starch:

• cucumbers;
• cabbage (Beijing, white cabbage);
• dill, parsley, onion;
• eggplant, zucchini;
• string beans.

It is advisable to cook foods for a couple or not at all to subject them to heat treatment. Daily with fermented milk products, vegetables, you can eat 1 boiled egg and 3 sweet and sour apples, preferably green ones. It is important to add fruits to the main food, and not to snack on them, since the high glycemic index of apples can cause hunger and increase appetite. They should only be fresh - baked, soaked, dried is not yet possible.

Allowed foods on the Protasov diet

Like other weight loss systems, Protasov Kim's diet highlights a number of recommended and prohibited foods. By adhering to this table, you can easily give up junk food, reduce the amount of energy consumed to 1500 kcal per day. Allowed products include:

• eggs;
• fresh juices;
• kefir, fermented baked milk, milk, low-fat yogurt, 3% cottage cheese;
• green apples;
• fish;
• meat (chicken, veal);
• fresh vegetables (radishes, zucchini, cucumbers, bell peppers, radish, cabbage, carrots).

Protasov diet recipes 1-2 weeks

Based on the acceptable products of the Protasov Kim's diet, many delicious dishes have been compiled, thanks to which you can diversify your diet. You do not have to spend a lot of time on them - the recipes are simple and easy. By experimenting with food processing methods, you can indulge yourself every day with new gourmet culinary masterpieces. From different combinations of fruits and vegetables, you can come up with many unusual salads, cocktails, snacks and desserts.

Diet okroshka on kefir

It is difficult to imagine Russian cuisine without okroshka, this cold soup pleases with its excellent taste at any time of the year. Fragrant greens and vegetables give a feeling of freshness and coolness on a summer day. Radish gives the soup a spicy bitterness, kefir - a slight sourness and a delicate taste, and the absence of meat products makes okroshka low-calorie. Why is this recipe not an option for diet food?

Ingredients:

• cucumber (fresh) - 1 pc.;
• radish - 7 pcs.;
• green onions - 150 g;
• greens - ½ bunch;
• kefir (1%) - 1 l;
• spices - to taste.

Cooking method:

1. Radishes, cucumbers finely chopped.
2. Chop the onion, mix everything.
3. Pour the ingredients with kefir (you can dilute it a little with water), add spices.
4. Sprinkle each serving on top with finely chopped herbs.

Celery soup for weight loss with tomato juice

• Cooking time: 45 minutes.
• Servings: 4 persons.
• Calorie content of the dish: 58 kcal / 100 g.
• Destination: for lunch.
• Type of cuisine: Russian.

Vegetables form the basis of Protasov Kim's diet, so soup with celery will be an excellent dietary dish. The leaves and roots of the plant contain a lot of vitamins, and celery itself contributes to the normalization of metabolism, blood sugar levels, and the removal of excess fluid from the body. In addition to useful properties, this soup also has an excellent taste and aroma.

Ingredients:

• celery root (medium) - 1 pc.;
• potatoes - 2 pcs.;
• cabbage - ½ head;
• carrots - 1 pc.;
• onion - 1 pc.;
• water - 2 l;
• parsley, spices - to taste.

Cooking method:

1. Peel all vegetables, chop cabbage.
2. Bring water to a boil, put vegetables in it, cook until tender.
3. Add spices to taste, sprinkle with parsley.

Diet omelet with vegetables

Try to cook an excellent dietary omelet according to the recipe for 1-2 weeks of Protasov Kim's diet. It has an amazing unique taste, is easily digested and at the same time saturates the body for a long time, satisfies the feeling of hunger. With such a simple recipe, you can not only diversify your daily diet, but also quickly get rid of extra pounds.

Ingredients:

• egg - 1 pc.;
• cottage cheese (fat-free) - 120 g;
• cheese - 50 g;
• dill, parsley - 30 g each;
• salt - a pinch.

Cooking method:

1. Beat the raw egg with a mixer.
2. Add cottage cheese to it, whisk again.
3. Grate the cheese on a coarse grater, mix with the curd-egg mixture.
4. Salt, add greens.
5. You can bake in the microwave for three minutes or in a pan over low heat until cooked through.

Tomatoes stuffed with cottage cheese and herbs

• Servings: 4 persons.
• Calorie content of the dish: 76 kcal / 100 g.
• Type of cuisine: Russian.
• Difficulty of preparation: easy.

Stuffed tomatoes for the Protasov diet for the first weeks are very easy to prepare. They can be both a regular everyday snack and a festive treat. The combination of cottage cheese, herbs and garlic with the delicate pulp of a tomato gives an amazing delicate taste to the dish. The bright colors of the ingredients of the appetizer cheer up. To make the treat especially tasty, choose the most ripe and juicy tomatoes.

Ingredients:

• cottage cheese (low-calorie) - 1 cup;
• medium-sized tomatoes - 5 pcs.;
• garlic - 1 clove;
• salt, pepper - a pinch;
• lettuce leaves - 5-6 pieces;
• dill, parsley - for decoration.

Cooking method:

1. Chop the greens, grate the garlic on a fine grater.
2. Add cottage cheese to them, pepper, salt, mix thoroughly.
3. Cut the tops off the tomatoes and scoop out the core with a tablespoon.
4. Add the pulp of tomatoes to the curd mass, mix.
5. Stuff the tomatoes with the resulting mixture, put the lettuce leaves on a plate first, and then the stuffed tomatoes.
6. Decorate with greenery if desired. Enjoy your meal!

Carrot salad with yogurt

• Cooking time: 20 minutes.
• Servings: 3 persons.
• Calorie content of the dish: 35 kcal / 100 g.
• Purpose: for breakfast, lunch, dinner.
• Type of cuisine: Russian.
• Difficulty of preparation: easy.

This salad from Protasov Kim's diet as a recipe for 1-2 weeks is a real find for people who want to lose weight. Thanks to simple ingredients, cooking does not take much time, and an unusual combination of products gives the treat an excellent taste and aroma. In order not to increase the energy value of the snack, it is better to take fat-free yogurt, without additives and sweeteners.

Ingredients:

• carrots - 200 g;
• garlic - 1 clove;
• natural yogurt (without additives) - 40 g;
• salt - a pinch.

Cooking method:

1. Grate carrots on a coarse grater.
2. Squeeze garlic, add to carrots.
3. Season the salad with yogurt, salt, mix.

Beetroot on kefir for weight loss

• Cooking time: 30 minutes.
• Servings: 5 persons.
• Calorie content of the dish: 105 kcal / 100 g.
• Purpose: for breakfast, lunch, dinner.
• Type of cuisine: Russian.
• Difficulty of preparation: easy.

Beetroot is a close relative of okroshka. The fresh vegetables and herbs included in the recipe for the soup enrich the body with the necessary vitamins and minerals. Thanks to low-fat kefir, beetroot turns out to be light, low-calorie, quickly absorbed, and beets help to gently cleanse the intestines. Such a wonderful soup gives a feeling of satiety for a long time and refreshes on a hot summer day. Treat yourself to a healthy and easy cold beetroot recipe.

Ingredients:

• medium beets (raw, boiled) - 1 pc.;
• boiled egg - 1 pc.;
• cucumber - 1 pc.;
• kefir (0-1%) - 1 l;
• green onions, dill - to taste.

Cooking method:

Homemade skim milk cheese

• Cooking time: 25 minutes.
• Number of servings: 25 persons.
• Calorie content of the dish: 98 kcal / 100 g.
• Purpose: for breakfast, lunch, dinner.
• Type of cuisine: Russian.
• Difficulty of preparation: easy.

Fat-free cheese is one of the best allowed foods on the Protasov Kim diet, especially in the first two weeks. It is not easy to find it in the store, but it is quite possible to cook it yourself. In addition, the ingredients of homemade fat-free cheese will be natural, fresh, without preservatives and other additives. With this simple recipe, you will have more than one favorite protein-based dish.

Ingredients:

• milk (skimmed) - 1 tbsp.;
• fat-free cottage cheese - 1 kg;
• butter - 15 g;
• vegetable oil - 1.5 tsp;
• egg - 1 pc.;
• soda - ½ tsp;
• salt - 1 tsp

Cooking method:

1. Mix cottage cheese with milk in a saucepan until smooth.
2. Put on a slow fire, constantly stirring, boil. Cook for about 10 more minutes.
3. Throw the fermented milk mixture into a colander (if necessary, cover with gauze), let the liquid drain.
4. Add egg, butter, salt, soda to the curd mass, stir well. Boil for another 10 minutes over low heat.
5. When the mass thickens, put in a mold greased with vegetable oil, put in the refrigerator overnight.

Cabbage-apple salad

• Cooking time: 25 minutes.
• Servings: 3 persons.
• Calorie content of the dish: 42 kcal / 100 g.
• Purpose: for lunch, dinner.
• Type of cuisine: Russian.
• Difficulty of preparation: easy.

Fresh vegetables and fruits are useful not only for health, but also for weight loss. Try to cook a simple cabbage-apple salad, invented for Kim Protasov's diet for 1-2 weeks. Ingredients for snacks are always at hand, cooking does not take much time, but everything turns out very tasty. Choose the freshest vegetables and fruits for salad - they will enrich your body with vitamins and important trace elements.

Ingredients:

• cabbage - 250 g;
• Bulgarian pepper - 1 pc.;
• sweet and sour apple - 1 pc.;
• onion - 1 pc.;
• salt, apple cider vinegar - to taste.

Cooking method:

1. Shred cabbage, grind with salt.
2. Cut the pepper into strips, onion into half rings, grate the apple on a coarse grater.
3. Mix all the ingredients, season with vinegar, let stand for 20 minutes.
4. You can add an egg pancake, cut into strips, to the salad.

Diet cottage cheese casserole with apples

• Cooking time: 40 minutes.
• Servings: 3 persons.
• Calorie content of the dish: 170 kcal / 100 g.
• Purpose: for dinner.
• Type of cuisine: Russian.
• Difficulty of preparation: easy.

One of the advantages of Kim Protasov's diet is that there is no need to deny yourself your favorite foods, you can even eat desserts. All recipes are adapted for each week of the system. Even at the beginning of losing weight, you can treat yourself to something sweet, for example, cook a cottage cheese casserole. The absence of sugar makes the delicacy low-calorie, and apples add flavors. You can also make cheesecakes from cottage cheese, bake them in the oven, add sour cream (low-calorie) to them.

Ingredients:

• cottage cheese (low percentage) - 400 g;
• yogurt (2.5% fat) - 150 g;
• apples - 250 g;
• egg - 1 pc.

Cooking method:

1. Peel apples, cut into cubes.
2. Grind cottage cheese, yogurt, egg and ½ apples with a blender.
3. Pour the second half of the apples into a greased form, pour over the curd-fruit mass.
4. Bake in the oven for half an hour.

Fruit salad with yogurt for weight loss

During 1-2 weeks of Kim Protasov's diet, only apples are allowed to be eaten, so the salad can only consist of them. Filling such an appetizer is allowed with low-fat or low-calorie yogurt. Try adding cinnamon, vanilla to the salad, and it will acquire an amazing aroma. Such a treat can be an excellent substitute for cakes and pastries. Due to the low energy value, fruit salad contributes to rapid weight loss.

Ingredients:

• apples - 2 pcs.;
• yogurt (fat-free) - 150 g;
• cinnamon, vanilla - to taste.

Cooking method:

1. Peel apples, cut into cubes.
2. Add yogurt, stir.
3. Top with a pinch of cinnamon and vanilla.
4. Garnish with a sprig of mint, serve in bowls.

Video: diet according to Protasov

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"

Dermatovenereologist, cosmetologist, trichologist, honored author of Evehealth

09-09-2014

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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

Kim Protasov's diet gained its fame in 1999 after being published in an Israeli newspaper for the Russian-speaking population. The author of the diet was introduced as a popular Israeli nutritionist. During the year, the diet gained extraordinary popularity, mainly due to Internet resources.

The principle of the Protasov diet and its menu

The essence of the diet lies in a strictly predetermined menu. At the same time, nutrition is not limited by either the amount of food or the time frame, that is, you can do it anytime and as much as you like. The main rule is the use of only certain products - dairy products with 5% fat content and fresh vegetables. Coffee and tea can be drunk in any volume, but without the addition of sugar. Water must be drunk at least two liters per day.

The duration of Kim Protasov's diet is five weeks. The food menu according to Protasov looks something like this:

The principle of the diet is based on the replacement of carbohydrates and animal fats (flour, sweets, meat fatty semi-finished products), which have a high glycemic index, with dietary fiber and proteins contained in dairy products, fish and lean meat. Due to such a nutrition system, blood sugar levels are normalized and craving for sweets is reduced.

Since fish and lean meat contain beneficial trace elements and complete protein, the body receives all the amino acids necessary for the proper functioning of the body, which contributes to muscle tone and fat reduction. Thanks to dietary fiber, the stomach is filled to the full and there is no feeling of hunger, and the work of the gastrointestinal tract is also normalized. The absence of salt in the diet menu contributes to the removal of excess fluid and the disappearance of edema, and fat restriction contributes to rapid weight loss.

Way out of the Protasov diet

The way out of Kim Protasov's diet should be gradual and not too fast.

Based on the observations of losing weight, a special five-week menu was developed to exit the diet:

After completing the Protasov diet, it is not recommended to eat rice and bakery products for 1-2 months.

The results of the Protasov diet

As a result of the application of the Protasov nutrition system, the weight begins to melt rapidly during the last two weeks of the diet. Reviews of the Protasov diet say that in 5 weeks of such nutrition, you can lose from 3 to 7 kilograms of excess weight.

At the end of the diet, the body will get used to such a nutrition system and returning to the usual diet will be quite difficult. Five weeks of dieting develops a specific eating habit that remains after the completion of the weight loss process. This makes it easy to switch to a healthy diet with plenty of fruits and vegetables.

Even in the absence of excess weight, the Protasov diet is recommended to be used at least once a year for. When combined diet with physical activity contributes to better results.

Recipes for the Protasov diet

It is quite easy to follow Kim Protasov's diet. Despite its seeming limitation in the choice of food, a wide variety of dishes can be prepared from the permitted products, which allows you to eat not only healthy, but also tasty.

There are a considerable number of recipes for the Protasov diet on the Internet. They differ in their purpose for the time period. As an example, you can give only a small fraction of the recipes for cooking in Protasov:

1-2 weeks

"Admiralty" salad

Grate green apple, carrot and radish. One boiled egg is divided into a protein, which is finely chopped, and a yolk, which can simply be crumbled. The ingredients are stacked in layers in the following order: radish, protein, carrot, apple, yolk. Layers are smeared with natural yogurt. The top of the salad can be decorated with corn and herbs.

Cleansing salad for weight loss

Finely grate the peeled green radish. Add finely chopped parsley and dill and celery stalks. Fill the resulting mixture with fat-free kefir. When using lettuce, cleansing is caused by a pronounced diuretic and laxative effect.

3-5 weeks

Fish fillet in milk

Salt and spices are added to taste in half a glass of milk with 0.5% fat. A fish fillet is placed in a foil-lined form, poured with milk and sprinkled with chopped herbs. You need to bake the fish at a temperature of 180 degrees for 30 minutes in a preheated oven.

Chicken in kefir

Season chicken pieces with salt and seasonings to your liking. Then pour 0.5 l of kefir and leave the chicken for 2 hours to marinate. After this time, place the chicken together with the marinade in a mold and bake until golden brown at a temperature of 180 degrees for about an hour.

6-10 weeks (exit)

Omelet with spinach

Coarsely chop 2 large bunches of spinach, throw them into boiling water and cook for 4 minutes after boiling, then drain the water and squeeze the spinach to get rid of residual water. In vegetable oil, fry 1 onion cut into half rings, add 3 chopped cloves of garlic, and after 40 seconds - spinach and fry for 2 minutes. Pour the mixture with 2 beaten eggs and half a glass of milk, salt and pepper. Cover the pan with a lid and fry for 2 minutes, then stir in the omelet and fry for another 30 seconds. Serve with tomatoes and green onions.

Zucchini and cheese casserole

Coarsely grate the pulp of zucchini in the amount of 800 g and squeeze out excess liquid. Mix 200 g of homemade cheese or cottage cheese with 50 g of grated hard cheese, add 2 cloves of minced garlic and salt the resulting mixture. Mix 3 beaten eggs with cheese mass. Put the zucchini on a baking sheet greased with vegetable oil, pour over the cheese and egg mass and mix a little. Bake for 30-40 minutes in the oven at 250 degrees.

Contraindications of the Protasov diet

Kim Protasov's diet is contraindicated for people with diseases of the gastrointestinal tract due to the presence of a large amount of raw vegetables in it. This diet is not recommended for people with lactose intolerance. It is strongly not recommended to lose weight according to a similar scheme for women during pregnancy and lactation.

Advantages and disadvantages of Kim Protasov's diet

The advantages of Kim Protasov's diet include its good tolerance, since the amount of food is not limited. During the diet, the metabolism is normalized, and optimal conditions are created for its further functioning. Due to the large volume of dairy products, the body receives protein, lactose and calcium in the required amount. Eating a large amount of vegetables fills the need for fiber and minerals, and also perfectly improves bowel function.

Among the few disadvantages, highlight the lack of hot meals in the first two weeks of the diet and some lack of carbohydrates. Insufficient consumption of carbohydrate-containing food can cause increased fatigue, dizziness, general weakness of the body, however, during the diet, critical changes in the body will not occur.

Another disadvantage of the Protasov diet is that in order to gain the required number of calories, you need to eat a fairly large amount of vegetables. If you eat food in large portions, then the stomach gets used to such volumes and in the future it is quite difficult to return to the usual amount of food. Therefore, using the Protasov diet, you should eat in small portions, but very often.

If the diet does not fit in any way, for example, you do not like raw vegetables or dairy products, then you should not start a diet, as it will be very difficult to tolerate. The Protasov diet is definitely not suitable if you have stomach problems or allergies to allowed foods.

If acceptable products are replaced with completely different ones or the timing of the diet is reduced, then such nutrition is no longer the Protasov diet and, accordingly, the results will differ significantly from those expected.

During the period of following the diet of Kim Protasov, it is advisable to take it in order to avoid a possible deficiency of trace elements. It is necessary to consume at least 1200-1500 kcal per day.

If during the diet you experience pain, discomfort or cycle disturbances, you should immediately return to your daily diet and immediately consult a doctor for advice.

For a more detailed acquaintance with the diet of Kim Protasov, you can watch a video describing the diet and with reviews of people who have lost weight with it:

Video about Protasov's diet

Video about the results of Kim Protasov's diet

Video about Protasov's diet

Leave volume to your lashes!

Birth of a legend

Appearance Kim Protasov's diet entangled in myths, and the very personality of the person who gave it to the world is a subject for conjecture and conjecture, because no reliable information about the mysterious and powerful Kim Protasov can be found, no matter how much you surf the Internet. It is quite possible that a collective image is hidden behind this name - well, well, our Israeli Kozma Prutkov gave us a magic ball, which is designed to show the way to a brighter future - the Moor has done his job, the Moor can leave!

Many years ago, namely in 1999, an article appeared in an Israeli newspaper with the memorable title "Do not make a cult out of food. A thin cow is not yet a gazelle", in which a certain Kim Protasov, in an amazing and entertaining manner, told the suffering about how healthy and a fairly simple way to get rid of extra pounds and gain lightness in the body and thoughts. The original text is so self-sufficient that it makes sense to quote it here in full.

Do not make a cult out of food

(A thin cow is not yet a gazelle)

Diet diet is different. If someone advises me to eat a leaf of lettuce for breakfast, a third of an egg white for lunch, and a quarter of a glass of mineral water for dinner, I stop communicating with a vile adviser. He clearly wishes me a slow and painful death. If some magazine promises me to lose ten kilograms in five days, I ruthlessly throw away this waste paper. Ten kilos are lost in five days, it won’t be said about us, in cholera barracks, but in normal life such weight loss is impossible.

The diet that I want to introduce you to is pleasant, and uncomplicated, and "at first glance, it seems as if it is not visible ...". That is, it will not occur to others that you are on a diet. And the effect is fantastic! In five weeks, you will lose exactly as much weight as it is useful for you.

The main provisions of the Shuffle:

Total duration 10 weeks (5 weeks of basic diet and 5 weeks of REQUIRED EXIT)

So, attention! The duration of the diet is FIVE WEEKS.

FIRST WEEK.

On the first day, as well as the second, third, and so on for the whole week, you eat ONLY raw vegetables, as well as cheeses and yogurts with a five percent fat content (no more, but not fat-free). ANY quantity! One boiled egg per day is allowed. ANY time of day! The point of this progressive diet is to eat as many vegetables as possible and as much 5% dairy as possible. Tea, coffee can be in any quantity (of course, without milk and sugar, you should not get carried away with a sweetener), and water is mandatory two liters per day. Did you feel a little sad? So be it, on my own behalf, I allow you three more green apples. What? No thanks, good luck.

Moreover, you are free to use products in any combination. If you want - gnaw cucumbers, sprinkling them with Bulgarian cheese (5%), if you want - dip tomatoes and bell peppers in yogurt, if you want - create a huge portion of salad from all kinds of vegetables, cut a boiled egg there and sprinkle everything with cheese.

And just dare to complain that you are hungry! Eat calmly in the morning, afternoon, evening, night - for a whole week. And just like that - SECOND WEEK.

Surprisingly, from the second week on, you no longer want to eat anything but vegetables, cheese, and the apples I gave you. Many even refuse the boiled egg, which they greedily eat at the beginning of the diet. By the end of the second week, you will feel an extraordinary lightness in your whole body and in ... thoughts. Not burdened with fat, meat and sweets, the body will require liveliness of actions, and you will have to make an effort not to fall into adultery.

From the beginning of the THIRD WEEK, you must add to vegetables and cheeses a piece (300 grams) of boiled, steamed or fried (without oil!) Meat, poultry or fish. Please cut down on cheeses and yogurts a little. Vegetables, cheeses, meat, eggs and apples you eat more THREE WEEKS. AND EVERYTHING!!! Three weeks after the start of the diet, you will simply melt in front of astonished colleagues and household members.

The last two weeks are the most intense weight loss.

Prepare yourself for the fact that when the diet is completed, you, lady, like a flexible doe, and you, master, like a reed bending under a light breeze, will not be able to immediately pounce on all kinds of dishes. You will have to make a lot of effort to force yourself to eat bread and butter, fried potatoes or dumplings.

I advise everyone, even those who are not overweight, once a year to cleanse their body through such an easy and light diet.

What can you eat on the Kim Protasov Diet

First and second weeks

Raw vegetables. All kinds of cheeses and yoghurts with five percent fat content. One boiled egg. Three green apples. Coffee, tea, water. Do not forget that THIS IS EVERYTHING in any quantity and at any time of the day.

Third, fourth and fifth weeks

All the same plus a piece of meat, poultry or fish. Several cut down on cheeses and yogurts.

Let's break it down into pieces

And now let's arrange a little debriefing, or rather look at what the unforgettable Kim Protasov offers us? Let's separate, so to speak, the seeds of meaning that will be useful to us on our way of 10 weeks.

The diet itself lasts 5 weeks and, according to the laws of the building genre, the exit from it should last the same amount if our task was not a momentary joy when meeting the desired number on the scales, but a stable result that will delight us for a long time (provided that fast food vendors will permanently cross us off the list of regulars in their establishments).

What are we going to eat?

For the first two weeks, our diet will consist of any vegetables that you can eat raw. But do not get carried away and, in spite of the enemy, bite into potatoes, imagining them fried in oil and with onions. Preference should be given to vegetables, for the processing of which the body will spend a lot of energy - white cabbage, celery stalks - these are wonderful friends and helpers in our fight against extra pounds. But the carrot, although it has a reputation as the only product consumed by dieters, can actually be very insidious. Therefore, although we do not betray her to ostracism, we will not make her the favorite of our table either.

Having thus collected vegetables for breakfast, lunch, dinner and a lot of snacks, we get a total mass of about 1200-1500 grams. Did you seriously expect to get by with two cucumbers and one bell pepper? No, it's not for us. Everything is serious here.

In addition to vegetables, we include sour-milk products of 5% and fat content close to this. The share of sour milk should be 1/3 less than vegetables. In the original text, the word cheese is found, under which Kim Protasov, apparently, meant cottage cheese, but we are used to the accuracy of the printed word - it says CHEESE, so be it. And as a result, we have the Internet community, puzzled by the question "Where can I get 5% fat cheese?". But whoever searches will always find, and here is a list of cheese brands that meet our requirements:

Suitable cheeses

1. Cheese Valio Polar 5%

2. Homemade Karat Cheese

3. Philadelphia Soft Cheese 5%

4. Cheese Green 4% (rather like a seasoning, but nevertheless CHEESE)

5. All grained types of cottage cheese, which, due to their saltiness, are the siblings of Karat cheese.

6. Chechil snail 4%

BUT NOT Grunlander - it has 5% NOT FAT, but yogurt content! Fat there is MORE THAN 5%!

But all these names can remain just names if you do not live in a large settlement (I’ll tell you a secret, and in a large one some of these rare animals are not found everywhere), and the feeling of deprivation negatively affects our worldview. Therefore, craftsmen (praise be to you, the goddess of the hearth) learned how to cook the cheese of the fat content we need themselves and, what is even more valuable, shared their knowledge with us, simple consumers of someone else's wisdom. Recipe options can be found on our website in the appropriate section.

Vegetables, sour milk, 1 egg and 3 green apples. Why three? Because according to the opinion of many nutritionists, it is 3 green apples that contain the daily intake of carbohydrates that are needed for the normal functioning of the brain. Everything else is a prank, that's it.

Thus, 2 weeks will pass and you will really miss the offered products. The variety of dishes that can be prepared from this amaze the imagination of the inexperienced.

Long awaited meat!

But in the third week, the absolute holiday begins. You can have meat! Beef, chicken, turkey, fish, seafood - everything that you can catch, kill and cook in the right way. Or buy, whichever you prefer. Just leave piglets and rams alone, they are not comme il faut - they are fat and indeed. Not kosher. And in poultry, it is preferable to take lean breast, although this is not specifically stipulated. But with fish you can be not so scrupulous - fish oil contains Omega 3 fatty acids, which are very useful and in general even contribute to weight loss. But do not forget - the total daily fat intake during the build - no more than 30 grams. So on the day you decide to indulge in a chicken leg, it might be a good idea to skim the milk. 300 grams of finished meat product is a lot. In its raw form it is:

beef - 480g
veal - 450g
chickens (breast) - 420g
fish - 380g

Therefore, we will sacrifice the same amount of sour milk. Bash on bash, what do you want?

How to cook?

By the right way of cooking, we mean mainly baking (the most soulful way), steaming, boiling and frying in a dry pan. Well, if you pathologically do not want to bother with all this, then it is quite acceptable to indulge in canned fish or meat / chicken. But ONLY the one with fish (meat/chicken), water, salt, pepper and NO OIL!

Despite the fairly simple rules, questions still arise "Can I have olive oil? Can I have avocado? Can I have vinegar? Can I also have seaweed and mushrooms?", so here is a list of foods that are NOT allowed. Hmm, maybe add the word CATEGORICALLY, for rigor. Not worth it? Okay, agreed.

What not to eat on Kim Protasov's diet:

Flour and bran, starch

Nuts and seeds

Vinegar

Gelatin

Korean carrots and other salads that may contain oil or other prohibited foods.

Mushrooms

Algae, including seaweed

meat broths,

Avocado (fatty fruit)

Alcohol

We did it! What's next?

So, 5 weeks behind you, as Kim Protasov promised, you flutter and practically leave no traces on the ground (verified by personal experience). But what's next? How not only to consolidate the result, but also to throw off more, and ideally to accustom yourself to Proper Nutrition - after all, life after a diet does not end and many are afraid that having started eating “as usual” everything will return and “will call friends”. Well, for starters, let's say that although this diet is really amazing and after it the result lasts a very long time, but let's not be impudent and hope that 5 weeks of the diet give us the right to subsequently settle in a bakery. And yet, in order to help our body enter normal life smoothly and least traumatically, rules were drawn up, which are called "Exit". This very "Exit" takes 5 weeks, gradually allowing more and more variety into our diet. The last, tenth week for many becomes a kind of template for further nutrition, which undoubtedly corresponds to all the rules of a healthy lifestyle.

And here are the exit rules themselves, which were not developed by Kim Protasov himself, since after the memorable article no one else heard anything about him, but which have already become so entrenched in the minds of everyone who is familiar with this diet that they have become an integral part of it.

Approximate exit schedule:

• 6 weeks like 5, but on less fatty sour milk + 2-3 tablespoons of porridge on the water.
• 7 week as 6, we replace apples with other unsweetened fruits.
• 8 week as 7, add some dried fruits.
• 9 week as 8, add boiled vegetables + replace part of the milk with meat.
• From the 10th week, we begin to introduce light broths and other products of everyday life into the diet.

Gradually reduce the amount of dietary products. For at least 1-2 months, do not include in the diet (rice, pasta, bakery products).

However, since these rules are not unshakable, unlike the main ones that make up the Kim Protasov Diet itself, it is not forbidden to discuss the order and set of products, deliberately adjust them. But if you are not sure that you yourself are able to choose the right foods that should be introduced first of all, without violating the process of a smooth transition from the Diet to normal nutrition, then do not experiment - follow the Exit plan that is offered to you here. And of course, this site was created for this purpose, so that more experienced, and sometimes - and this is a great success - more knowledgeable in matters of nutrition could help you with advice.

Well, now you are armed with knowledge, support from like-minded people, a set of products - so what are you waiting for? Let's hit the road! And may success accompany you!

• List of products that can be consumed:

  Only raw vegetables (it is permissible sometimes and in small quantities to use sauerkraut without sugar)

  1 boiled egg per day

  3 green (not sweet) apples

  Lemon juice (not pulp)

  Dairy products are not higher than 5% fat. Should be 1/3 less vegetables. This balance is a must!

  From the 3rd week 300 grams of meat / poultry / fish / offal / seafood. We count the weight of the finished dish.

  At least 1200 kcal per day.

  You can eat at any time of the day, but carbohydrates (apples) are better before 18.00 in the evening.

  At least minimal physical activity, so as not to burn muscle, instead of body fat.

  2 liters of water per day (tea, coffee NOT included)

  List of foods that should not be consumed:

  Cereals and legumes (including soybeans)

  Flour and bran, starch

  Nuts and seeds

  Sugar, sweeteners are also undesirable.

  Crab sticks, sausage, sausages, ham.

  Vinegar

  Gelatin

  Korean carrots and other salads that may contain oil or other prohibited foods

  Mushrooms

  sea ​​kale

  meat broths,

  Vegetable broths and boiled vegetables.

  Sour milk with additives and sweet yoghurts.

  Avocado (fatty fruit)

  Alcohol

To reduce and control weight, it is recommended to monitor the glycemic index of products. Eating foods with a high glycemic index markedly increases the likelihood of uncontrolled weight gain. If you follow this indicator, the situation changes radically. You can eat quite a variety, but still lose weight. Kim Protasov's diet is based on this rule, only it does not force you to consider complex and obscure tables every time, instead, all recommended products are already indicated. Not only the main stage of losing weight is of great importance, but also the way out of Kim Protasov's diet by weeks. It will allow you to gradually accustom your stomach and body as a whole to a simpler diet and not gain the lost kilograms again.

Foods with a high glycemic index most often include the so-called empty calories, as well as various sources of carbohydrates. Carbohydrates are energy for our body. With their reduction, the caloric content of the diet also decreases markedly. Due to this, you will slowly but surely lose weight. During the Kim Protasov diet, you have to severely limit the calorie content of the diet, as well as its carbohydrate saturation.
Products with a high content of carbohydrates are excluded completely. The daily calorie intake for women usually does not exceed 1200 calories. Such a reserve will allow you to lose weight without causing harm to health, but still it does not pass completely without a trace for the body.
Our body is not so willing to say goodbye to extra pounds, because for him this is a strategic reserve. In difficult situations, fat becomes even more significant and necessary than muscle. Therefore, losing it often becomes so difficult.
If for a long time the body was in such a state that it had to spend fat reserves to perform normal metabolic processes, they slow down. The body goes into energy conservation mode. It is for this reason that complex and strict diets often cause such side effects as a constant desire to sleep and apathy.
If after such a diet, you immediately switch to a normal one, the body does not recover the usual pace of metabolic processes for some time. Instead, he puts all the energy that he manages to save into reserve in order to protect himself in advance from similar "hunger strikes" in the future. That is why in reviews of all kinds of diets you can often hear “lost 5 kg, then gained another 10”.
In order to avoid this unpleasant phenomenon, the correct way out of Kim Protasov's diet for weeks is provided.

Kim Protasov's diet lasts 5 weeks. The exit from it will be delayed by the same time. Immediately after the end of the main stage of losing weight, you have no concessions. You need to eat based on the rules of the diet.
During the exit, you gradually include more varied foods in your diet. First of all, the content of carbohydrates and fats in food increases, because they were also limited at the active stage of losing weight.
If you took vitamins during the diet, their course should be continued after, because a completely balanced diet still cannot be called.

Nutrition when leaving Kim Protasov's diet by week

The exit lasts 5 weeks, and each of them you include new types of products in your diet or replace something in the main menu:

- First week

During it, you should prepare your body a little for new sources of carbohydrates, as well as add polyunsaturated fatty acids to your diet. Nuts or vegetable oil are responsible for them. Every day you can eat 15 g of one or the other. At first glance, such a relaxation may seem completely insignificant, but in fact, even it will significantly improve the state of health, which could worsen during the diet due to a lack of fat. As a source of carbohydrates, it is necessary to use cereals, but not semolina or refined white rice. The number of cereals is limited to 30 g per day in dry form. This is not enough for a full-fledged side dish, so it is best to use cereals as part of dishes, for example, make flour from them and bake healthy desserts or stuff vegetables with them.

- Second week

During this week, you can make your diet more sweet. Usually the most ordinary green apples are responsible for this function in the diet. They have enough glucose to support the work of the brain and muscles. After a while, a person gets used to apples and the complete absence of habitual weaknesses, so any other fruit will become a real holiday treat. Now you can replace 2 apples with a diet with other fruits of about the same size. Yet under the ban, as usual, there are grapes and bananas. They have too much natural sugar.

- Third week

Now you can also afford dried fruits. After 7 weeks of limited nutrition, they will even seem too sweet to you. During the day, you can eat only 50 g of dried fruits, except for raisins and dates. They have too much sugar. Dried fruits can be cooked, which is usually not accepted during the classic version of the diet. It turns out that now you can make more interesting and varied desserts.

- Fourth week

No new foods are added to your diet this week, but you can use another cooking method. Vegetables during the active stage of losing weight, you could eat only fresh. This is necessary so that they retain as much dietary fiber as possible. They help to fill you up faster, due to the fact that they swell in the stomach. On the fourth week, according to the Protasov system, 50% of the vegetables consumed are allowed to be cooked at the exit from the diet. This not only helps to make more varied dishes, but also increases the choice of vegetables themselves. Beets, frozen vegetables or, for example, zucchini are not very pleasant to eat fresh, but after heat treatment they can become very interesting and varied dishes.

- Fifth week

At this time, your diet will already be quite varied. To finally prepare the body for the usual menu, it remains only to include broths and soups. It is best to cook them in such a way that as little fat as possible remains in the dish. For this, the so-called second broth is used in soups. Meat, poultry, fish or mushrooms are first boiled in cold water for 20-30 minutes. Then the water is drained, and a new one, again, cold, is poured in its place. The broth is then boiled until fully cooked. The broth made in this way will be more useful in losing weight.

Since the choice of products changes during each week, the menu will look unique during each week. Below you will see an example. If the exact weight and quantity of ingredients is not indicated, this means that they are not limited.
In addition to the main products, you can also include a few snacks in your diet, which should also consist only of foods allowed this week.

Menu of the first week of release

Breakfast: 30 g of oatmeal (in dry form, its volume will be more significant when ready), finely chopped green apple, allowed drink of your choice.
Lunch: Cheesecakes cooked on a non-stick coating.
Dinner: baked beef (no more than 300 g), fresh vegetable salad.

Menu of the second week of release

Breakfast: One egg scrambled eggs, 2 oranges, green tea.
Lunch: Fresh tomatoes stuffed with cottage cheese and herbs.
Dinner: Boiled chicken breast (no more than 300 g) and fresh vegetable salad with a spoonful of butter.

Menu of the third week of release

Breakfast: 30 oatmeal + 50 g dried apricots, coffee without additional ingredients.
Lunch: cottage cheese casserole in a slow cooker without sugar and its substitutes.
Dinner: baked pike perch (no more than 300 g) + fresh vegetable salad with oil.

Week 4 Menu

Breakfast: oatmeal pancakes with curd cream and peaches (no more than 30 g of oatmeal and no more than 2 peaches)
Lunch: Minced chicken soufflé (150 g), baked green beans.
Dinner: vegetable stew with a little beef (no more than 150 g of meat) + fresh vegetable salad.

Week 5 menu

Breakfast: one egg omelette with tomatoes, oatmeal toast (you have to cook it yourself, using 30 g of allowed oatmeal for this) and boiled veal (no more than 100 g), coffee without sugar.
Lunch: mushroom cream soup (no more than 200 g of mushrooms in one serving).
Dinner: a salad of your favorite vegetables with the addition of 1 tbsp of vegetable oil