Diet Protasov: detailed description, weekly menu, recipes and reviews. Diet Protasov: a detailed description Diet of Kim Protasov for a woman of 60 years old

Israeli nutritionist Kim Protasov in 1999 first published the principles of a revolutionary diet at that time, in which he rejected many of the generally accepted postulates of all diets in general.

The witty nutritionist provided his publication with an apt commentary "A skinny cow is not a gazelle yet" , and a request - not to make a cult out of food, which immediately attracted a large audience to this food system, who wanted to lose weight - but do it comfortably.

Principles of the Protasov diet and its features

Since the advent of the diet from the specialist Kim Protasov, its advantages and numerous advantages have been noted both those who are losing weight, and nutritionists all over the world.

Later we will go over in detail all the positive aspects of this power system, and now let's talk about its essence.

So, the basis of Kim Protasov's diet is an easy and tasty diet. mainly from vegetables and dairy products.
The revolutionary diet of Kim Protasov is that instead of the strict dietary restrictions that almost all diets require from those who want to lose weight, this nutrition system calls indulge in food... That is, nutritionist Kim Protasov, implementing the principle "What else to eat in order to lose weight!", Allows you to eat as much as you want, at any time of the day or even night.
But the diet of Kim Protasov's diet itself naturally regulates list of approved products.

is designed for 5 weeks and contains four main periods

If the Protasov diet is followed correctly, then the approximate daily calorie content of the diet will be no more than 1200 - 1500 kcal.
By the way, Kim Protasov's diet will be good not only for those who want to get rid of extra pounds, but also for those people who advocate healthy eating.

We - modern people, and we do not believe in a fairy tale that this is possible: eat whatever you like and lose weight. There must be a secret of the diet, which allows the body to start the mechanism of losing weight, getting rid of fats.

In the diet of Kim Protasov this mechanism is dietary fiber in combination with complete proteins products that contribute not only to cleansing the intestines, but also normalize the level of sugar in human blood, satisfy the insatiable appetite during this diet, significantly reduce cravings for sweet, fatty and starchy foods.

The body is saturated with amino acids, energy, which has a positive effect on the condition of muscle muscles, all organs and systems, and the resorption of fat deposits. Dietary fiber is bulky and therefore reduces appetite and makes you feel full.

In his power system, Kim Protasov strongly recommends stop eating salt - this allows you to eliminate edema, improves the general condition of a person, gives a feeling of lightness.

What products does the menu consist of?

Products that mainly make up the diet of Kim Protasov's diet:

Fresh vegetables - eggplants, carrots, beets, bell peppers, herbs, cucumbers, zucchini, onions, radishes, garlic, turnips, tomatoes.
Fresh vegetable juices (not canned).
Lean meat - chicken, beef, veal.
Fish and seafood.
Cottage cheese 1-3% fat.
Kefir, yogurt, milk, fermented baked milk, low-fat cheeses (but not fat-free).
Fresh apples (green).
Coffee Tea.
Still drinking water - at least two liters per day.

Menu by week in Kim Protasov's diet:

In any week of the diet, you can eat yogurt (up to 5% fat), hard cheese and raw vegetables every day - as much as you want.

1 week diet - start

During this period you can eat puree from raw vegetables (any), or vegetable sandwiches (no bread) with thin slices of cheese. You can also eat one boiled egg per day. From fruits in the first week, you can eat green apples - no more than three per day.

Drinking in 1 week of the diet you need water without gas - up to 2 liters daily, as well as unsweetened tea and coffee in unlimited quantities.

2 week diet - continuation

This week the food scheme is the same as in the first week ... As the body begins to get used to such a diet, you can skip the daily boiled egg and reduce the number of pieces of cheese on the menu.

You should pay attention to your physical activity- the lightness that appears in the body will contribute to sports, and the kilograms of excess weight will go away much more actively.

3 week - meat on the menu

You can go to your previous menu add 300 grams of poultry, fish or lean meat daily , boiled or fried without adding oil. Due to the fact that protein will now come from meat, you should reduce the amount of yogurt and cheese eaten daily.

4 and 5 weeks of the diet - fixing the result

Meals for 4 and 5 weeks - according to the same scheme as in the third ... In this period, it is necessary to diversify the menu due to the most diverse combinations of permitted vegetables, varieties of meat, poultry, and fish. Dishes should be prepared in a variety of ways so that the diet is enjoyable and does not feel monotonous.

7 days menu

When drawing up the menu, you should use the lists of approved products.

Monday:

1st Breakfast. 120 g low-fat cottage cheese, 1 apple, a glass of water or unsweetened tea.
2nd Breakfast. Kiwi, 1 boiled egg.
Dinner. Soup on chicken broth, cucumber and tomato salad, 1 bell pepper, tea.
Dinner. Baked eggplant with garlic, herbal or green tea.

Tuesday:

1st Breakfast. Greek salad, baked apple, herbal tea or coffee.
2nd Breakfast. Yogurt, some cottage cheese.
Dinner. Tomato and hard cheese salad, 200 ml of freshly squeezed tomato juice.
Dinner. Curd cheese pancakes, kefir.

Wednesday:

1st Breakfast. Hercules porridge without sugar and milk, 1 boiled egg, herbal or green tea.
2nd Breakfast. Kefir cocktail with cucumber or apple.
Dinner. Soup with celery, carrots and herbs, or ear. Green tea.
Dinner. Whole grain crisps with eggplant stew (eggplant, carrot, grated hard cheese).

Thursday:

1st Breakfast. Cucumber and tomato salad.
2nd Breakfast. Cottage cheese pancakes with cinnamon, freshly squeezed apple juice.
Dinner. Okroshka with cauliflower without meat and without potatoes, carrot salad with garlic and sour cream, herbal tea or unsweetened coffee.
Dinner. Boiled chicken, cabbage salad with apple, seasoned with kefir, green tea.

Friday:

1st Breakfast. Cottage cheese casserole, kefir or fermented baked milk.
2nd Breakfast. Vegetable salad with apple, seasoned with lemon juice.
Dinner. Cold vegetable soup (such as gazpacho), green tea, or freshly squeezed tomato juice.
Dinner. Vegetable salad dressed with cottage cheese, an apple, a glass of water.

Saturday:

1st Breakfast. Tomato and sweet pepper salad, yogurt.
2nd Breakfast. Apple-carrot juice, apple.
Dinner. 200 gr. baked fish fillet, vegetable salad, unsweetened tea or coffee.
Dinner. Zucchini and hard cheese casserole, tomato, green tea or water.

Sunday:

1st Breakfast. Spinach omelet, unsweetened coffee or tea.
2nd Breakfast. Applesauce with cottage cheese.
Dinner. Vegetable salad with shrimps or chopped chicken cutlets, fermented baked milk.
Dinner. Carrot, apple and pumpkin salad, yogurt, unsweetened green or herbal tea.

Benefits and positive results of losing weight

The main advantages of the Protasov diet:

Kim Protasov's nutritional system does not limit the amount of food taken daily, and also does not have a strict time frame for eating - you can eat even at night, if you really want to - but only the foods specified in the diet.
Kim Protasov's diet is based on all foods available and does not have expensive or unavailable menu items.
Diet Protasov out of season - it can be followed in summer and winter.
Kim Protasov's diet is able to normalize metabolism. It has a beneficial effect on the activity of the pancreas, excretory, digestive, cardiovascular and endocrine systems.
Despite the fact that the amount of food is not limited by the diet, it is impossible to overeat on it, due to the "lightness" of the dishes, the abundance of fiber and protein.
A large amount of protein in the diet helps to eliminate excess fat from the body. In combination with physical activity, protein in the diet menu helps to increase muscle tone.
The Protasov diet does not prohibit eating fats, it only limits their amount. The predominant milk fat in this food system provides the body with conjugated linoleic acid to help burn other fats and convert them into energy.
On the Protasov diet, the intestines work better even in those people who suffer from chronic constipation.
The diet of the Protasov diet contains a normal amount of vitamins, minerals, fiber.
The results of the diet persist for a long time.

Photo of the results of the Protasov diet:

Disadvantages and harm to the body

Let's analyze the main disadvantages of the Protasov diet:

The main disadvantage of Kim Protasov's diet is the diet of the first two weeks, which is based on the use of exclusively raw vegetables and foods without cooking - cheese, yogurt. If it's winter outside, it becomes a little more difficult to keep such a diet than in summer - this must be taken into account.
Cheese with a fat content of 5% can not be found everywhere. But you can replace such cheese in the menu with grainy or pressed cottage cheese of identical fat content, homemade cheese (but not salted feta cheese!).
Kim Protasov's diet does not provide for the use of yogurt and cottage cheese with fruits - these products should be consumed in in kind, without fruit and sugar.
On Kim Protasov's diet, you cannot eat monotonous dishes, the same products, vegetables. It is necessary to diversify the diet as much as possible from the permitted products - today you can find a huge number of recipes delicious dishes on the diet of Kim Protasov on the Internet.

Who is contraindicated in the Kim Protasov diet?

People who are allergic to milk and dairy products, lactose intolerance in dairy products.
Allergy sufferers sensitive to permitted vegetables and fruits.
People who have gastritis with high acidity.
Pregnant and lactating women.
People with hypertension, heart failure, serious kidney disease, vascular pathologies can follow a diet, but after the permission of the attending physician and with a restriction on the amount of daily drinking fluid.
People with metabolic disorders should not start a diet on their own - they should first consult a doctor.

We remind you that a doctor's consultation before starting this and any other diet will not hurt people who consider themselves completely healthy- to change your diet and your health should be treated very reasonably!

The way out of Kim Protasov's diet should be very slow thoughtful. You cannot immediately pounce on foods rich in carbohydrates and fats - the entry into the usual diet must be done gradually.

It is worth noting that most people who followed the Kim Protasov diet happily adhere to basic nutritional principles for this system and further, no longer on a diet.

The authoritative opinion of doctors and nutritionists about Kim Protasov's diet:

Nutritionist Mark Anatolyevich:

Although Kim Protasov's diet can be followed equally successfully in warm and cold seasons, I recommend that my patients adhere to this nutritional system in the summer. The fact is that most of the diet according to the Protasov diet is made up of vegetables - and in the summer they contain much more vitamins and minerals, therefore, they are more useful.
If we talk about the Protasov diet in general, it is the most balanced of all popular diets, so I often recommend that my patients adhere to this nutritional system - both for weight loss and simply for improving the body.

Gastroenterologist Vera Sergeevna:

Very often I see patients who have tried one or more weight loss diets and, unfortunately, have the sad consequences of a rash approach to them. It must be borne in mind that the Kim Protasov diet menu contains many foods rich in fiber and protein - and this sometimes leads to increased gas production, flatulence and problems with stools. If this diet is followed for a longer time than the diet recommends, diseases of the gastrointestinal tract and stomach may occur.
In order not to experience problems with increased gas production during the Protasov diet, I recommend eating in smaller portions, but much more often. You should also review your diet in favor of foods containing less fiber - pumpkin, carrots, sweet potatoes, cauliflower.

Therapist Inna Ignatievna:

It should be borne in mind that fiber, of which there is a lot in the diet of Kim Protasov's diet, may interact with some medicines... If you have to take any medications, you should consult your doctor before starting this diet.

Nutritionist Maria Valerievna:

Very often I come across such patients who, eager to lose weight quickly, begin to combine Kim Protasov's diet with other methods - for example, taking any means for losing weight, special teas. I strongly do not recommend doing this!
The thing is that such drugs stimulate the excretion of water from the body, not fat. As a result, a person really loses weight - but not due to the loss of fat mass, as you understand. When the medication is over, these lost liters will easily come back again.
The loss of fat mass is a very long and gradual matter. Therefore, you need to be patient and not wait for quick results.

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 the diet?

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

We do not think that we should be guided by 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 people from the cholera barracks” (God forbid, it will not be said about us!).

The main message of Kim Protasov:

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

How does weight loss work?

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

Feasible physical education is desirable (walking, stairs instead of an elevator, exercise at home, habitual 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, which 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 lasting beauty.

Principles of the Protasov diet in questions and answers

In 5 weeks of losing weight, we will go through several stages. Foods common to them are raw vegetables and fermented milk 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. It promotes the absorption of nutrients, primarily calcium and fat-soluble vitamins. And also reduces glycemic index dairy products.

Skimmed milk against weight loss at Protasovka!

Can I use milk with additives?

No! No sugar and fruit in cottage cheese and yogurt. Only a natural product. We give preference to granular cottage cheese, and whenever possible we make drinks at home using sourdough. Don't want to cook yourself? We choose a reputable trade mark with live bacteria (for example, TM "Activia", we repeat - without sugar and additives!).

Drinking regime: what liquid and how much to drink?

Net drinking water- 2 liters per day.
Let's say green tea and coffee up to 2-3 cups a day - no 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 serving weight?

We never reduce the calorie content below 1200 kcal per day. Better to stay in the 1200-1500 kcal per day range. Or calculate your basal metabolic rate (BMR):

OOB (kcal) = 9.563 x weight + 1.850 x height (cm) - 4.676 x age + 655.1

Often in the description of Protasov's diet, the words "any amount" and "at any time" appear. 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 food intake are not strictly limited - you can eat immediately, as soon as you feel hungry.

On our own behalf, we add that it is better to divide the food into 4-6 meals and observe 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 first days do not deny yourself food at an inopportune hour.

What about salt? Can food be salted?

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

Do I need to drink preparations with vitamins and minerals?

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

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

"Carbohydrate withdrawal" is possible on Protasovka as well as on any other diet that restricts fast carbohydrates. However, according to numerous reviews, expressed problems are akin to a light-headed state or the inability to work does not happen.

Why is it so important to completely eliminate sugar and sugar-containing foods?

One candy is as bad as 10 if we focus less on calories than on metabolic restructuring. 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 disrupted - the body needs to start the adjustment for weight loss first.

Diet Protasov: menu weekly

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 egg and 3 green apples.

Approximate proportion for permitted products:

1400 g vegetables + 600 g 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 pieces. Cut the tomatoes and the egg into rings and pour with kefir. Sprinkle the vegetable salads with yoghurt dressing with cottage cheese. We eat cottage cheese with a sauce of herbs and kefir, and whisk the kefir smoothie with leafy herbs, 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 fermented 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's the approximate amount of raw food you'll need:

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

Delicious recipes according to Protasov

None detailed description diet is not complete without prescriptions. Each recipe will delight us with its simplicity of preparation and rich, juicy taste.

Redechny salad

Cut tomatoes (250 g), cucumbers (250 g), radishes (or Daikon radish, 200 g) in your favorite size. Finely chop the available greens (dill, parsley, spinach, wild garlic). Combine the ingredients and add kefir as a sauce. You can sprinkle with cottage cheese or cut into 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.

The advantages of losing weight according to Protasov

1) Psychological comfort.

In the first 2 weeks there is no strict restriction on the amount of food, so there is no psychological discomfort. If you have not been dieting in the past due to an obsessive desire to "chew something", Shuffle will suit you perfectly. Chew cucumbers, tomatoes, cabbage, and peppers dipped in yogurt.

The author himself insists that losing weight is not fasting! Fasting means slowing down the metabolism and forcing the body to conserve every calorie it receives. Therefore, "Eat!" - the first and loud appeal of the creator of the technique.

2) Fight against hyperinsulinism.

Carbohydrate metabolism is normalized, hyperinsulinism, the scourge of contemporaries, is receding. This is due to the composition of the products: there are no samples with a high glycemic index among them.

3) Easy assimilation of products.

Raw vegetables contain substances that make them easier to assimilate. On this diet, the pancreas can rest a little.

4) Additional detoxification by cleansing the intestines.

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 contribute to fat burning. And they do it in full with the dairy menu participants.

Cons of the technique

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

The second possible problem- too low calorie content in the first two weeks. This can be avoided if you estimate the calories consumed and strive to get to the Basic Metabolism, which was mentioned above in this article in the "General Help" section. On average, for women, the RVV fluctuates around 1300-1500 kcal / day.

Even if you adore vegetables and milk and easily tolerate restrictions, you cannot greatly underestimate the calorie intake per day. This slows down the metabolism and interferes with weight loss. It will come faster.

Direct contraindications for the Protasov diet:

Casein and lactose intolerance;
Inflammatory diseases of the stomach, duodenum and intestines;
Sharp not love for cottage cheese, fermented 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 by this method of losing weight.

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Hello dear readers of my blog! Today I want to bring to your attention one of the most effective diets... Its name, as usual, is in honor of the author. A mysterious author. But, the diet gives results, and for many this is the most important thing. And who invented it, how it happened, is another question. Diet Protasov - a detailed description and reviews, that's what we'll talk about today.

No one knows who is the author of the diet, which excites minds since the era of the USSR. There is a version that it was created by a certain Kim Protasov. He published its principles in 1999 in one of the Russian-language Israeli newspapers. At that time, the article had a revolutionary effect, as it rejected the most important postulates of all known diets. In an ironic form, the author urged not to make a cult out of food. This approach has attracted the attention of many and the diet has a lot of followers.

But, about Mr. Protasov, no one knew anything. But one day another article appeared. In it, a journalist from Israel said that she took a pseudonym in order to publish recipes for a column in a newspaper. Ganna Hovhannisyan became Kim Protasov and, not knowing what to write about, she told in an article about diet. The source of the information was Ganna's friend, who at that time was eating exactly according to such a system.

Like every diet, the "shuffle" has its own individual characteristics:

The basis of the diet in this diet is vegetables and dairy products.
What is revolutionary here is that instead of starvation, the diet suggests indulging in meals. You can eat as much as you want and when you want.
There is a list of approved foods. We will discuss them a little later.
The duration of the diet is five weeks and each week has its own principles. We will also talk about this in more detail.
No salt - this is the recommendation of Kim Protasov. This rule avoids edema and improves the general condition of the body.
The mechanism on which the method is based is that proteins and fiber cleanse the intestines and normalize blood sugar levels. This can reduce your appetite and reduce sugar cravings.

It should be noted that within five weeks the body receives amino acids and energy, which has a positive effect on muscles, all organs and promotes the absorption of fats.

Allowed Products

Dairy products should be no more than 5% fat, but not fat-free. We buy natural sour milk - without sweeteners, dyes and starch.

Water balance- not less than two liters every day every day. This includes:

still drinking water;
coffee and tea without sugar / sweeteners;
with pressed juices- not from fruits, but from vegetables.

Additionally, you can:

apples - only fresh and only green;
egg - 1 chicken or 4-5 quail a day.

Prohibited foods

Any alcohol is also banned.

Kim Protasov's diet - description by week

First week. At this stage, it is allowed to eat raw vegetables in any quantity. You can make vegetable purees, salads, or smoothies. You can afford cheese and a boiled egg - only one a day. No more than three green apples per day.

Eat according to the proportion: for every 30 g of sour milk, 70 grams of vegetables are allowed

Daily consumption rate:

1400 g vegetables + 600 g fermented milk products + 1 egg + 3 fruits + 2 liters of water

Although the diet says that you cannot eat thermally processed vegetables, I would recommend adding variety to the diet. Large amounts of raw vegetables can lead to constipation, bloating, or worsening gastritis. Do you need this?

Instead of boiled eggs, make a low-milk omelet or steamed soufflé. In this form, eggs are more easily absorbed by the body. I know from myself that I can't eat more than 1 boiled egg a day. But I love omelet with vegetables 🙂
Follow the 50-50 rule. Divide the daily amount of vegetables. Eat half raw, cook the rest or bake in foil.
Cheese can be replaced with homemade feta cheese. It is less greasy.
You can cook cottage cheese casseroles, cheese cakes in the oven, make homemade cottage cheese.

Second week. The nutrition of the first week smoothly passes into the second. The body gradually gets used to food and regimen. You can skip eggs and reduce your cheese intake. Gradually, you can replace apples with other fruits (except mango, banana and avocado).

In the first 2 weeks, excess water will go away from the body. This is about 2-3 kg. And then the weight can get up. And you need to connect here physical exercises... At least simple walking. By the way, I wrote about how many calories are lost when walking.

Third week. You can add 300 grams of fish, lean meat and poultry to your usual diet. They can be boiled, stewed, baked in the oven, steamed or fried, but without oil. You can do this in a non-stick grill pan.

The consumption rate formula has changed to:

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

This week's breakfast can be diversified with oatmeal in the water. Pour one or two tablespoons of cereal with the required amount of boiling water. Leave to infuse for 15 minutes. And the oatmeal is ready. You can add healthy fruits.

Fourth week. All foods that could be cooked and eaten in the first, second and third weeks are transferred to the fourth. For a variety of diet for every day, you should combine different combinations. For example, vegetables and fish or meat and vegetables.

Fifth week. The diet ends with a week in which you can eat absolutely all foods from the permitted list.

Menu for every day

I suggest that you familiarize yourself with a sample menu for a week. You can use my suggestions or compose the menu yourself. Focusing on the first week, it will be easier for you to think over your diet for the entire period of the diet.

Monday

Breakfast: 120 grams of cottage cheese and a green apple.
Dinner: Cauliflower soup, greek salad.
Afternoon snack: One boiled egg.
Dinner: Zucchini and tomato casserole with garlic and herbs.

Tuesday

Breakfast: Green apple, yogurt.
Dinner: Soup with cabbage in chicken broth.
Afternoon snack: Freshly squeezed carrot juice with celery.
Dinner: Cottage cheese casserole, fermented baked milk.

Wednesday

Breakfast: Oatmeal on the water, hard cheese.
Dinner: Arugula, cherry tomato and carrot salad.
Afternoon snack: Kefir okroshka with cucumber and herbs.
Dinner: Cauliflower and broccoli stew with spices.

Thursday

Breakfast: Syrniki, kefir.
Dinner: Zucchini puree soup.
Afternoon snack: Green apple.
Dinner: Carrot and garlic salad, baked chicken breast.

Friday

Breakfast: Spinach, cucumber, green apple and water smoothie.
Dinner: Steamed fish with radish, cucumber, boiled egg and dill salad.
Afternoon snack: Cottage cheese, fermented baked milk.
Dinner: Baked eggplant stuffed with tomato, bell pepper and cheese.

Saturday

Breakfast: Tomato, pepper and cucumber salad.
Dinner: Gazpacho.
Afternoon snack: Vegetable sandwiches (slice of cheese, tomato, leaf salad, a slice of cheese).
Dinner: Fish soup.

Sunday

Breakfast: Omelet, coffee.
Dinner: Chicken cutlets, beetroot and garlic salad.
Afternoon snack: Green apple puree.
Dinner: Pumpkin puree soup.

Exiting the diet

The "exit" phase is just as important as the active five weeks of the diet itself. At this stage, the effect is consolidated. Gradually it's time to return to the place where variety and choice reign. Tips for a smooth transition to a familiar diet:

Add vegetable oil when you cook vegetables. Better olive, linseed or camelina. But, no more than three teaspoons in one day.
Replace green apples with other fruits that are roughly sized. Just don't start with grapes and bananas. It can be kiwi or unsweetened pear.
Cook cereals for breakfast, but for now only on water.
It's time for nuts. Don't overuse them right away. Better to start with almonds.

It all has to stretch for two weeks after five on a diet.

Replace dairy products with fish and meat products.
Cook soups with stronger broths and include vegetables from other than the permitted list.
If you are not yet accustomed to such a diet and you are drawn to "forbidden" foods, try to wait. Avoid pasta, baked goods, potatoes, and any prepared foods that contain white flour for a month.
Take snacks with you to work. Good for that slimming cocktails.

Many diet habits can be left as principles healthy eating and try to stick to them as much as possible. For example, avoiding sweet, starchy and white flour

Diet Protasov - reviews and results

So that you make the right decision and understand what awaits you, I propose to read the reviews of those who have tried the diet on themselves. You will find out what the result is, as well as what pros and cons are encountered in practice.

Ksyusha: I'm on the Protasov diet and so far I'm happy with the results. They already exist, and what has to do with such, which has not been on any other diet. I'm in the second week. The desire to "break" is absent and in general it is easy to cope when such an approach is at the heart of it. Recomend for everybody.
Jeanne: I survived my five weeks. We went easily. I lost almost 12 kg. For some reason, in the first weeks, the weight went away slowly, but in the last two, everything went smoothly and the arrows on the scales were very pleasing.
Irishka: I tried the diet twice and lost 5 kg. But, the way out of the diet did not take place according to the rules. It broke off and the weight quickly returned.
Lera: Two days was enough for me. Such a strong hunger tormented that I decided to quit the diet without having time to start. There is no feeling of satiety from vegetables, and I do not like fermented milk products.
Anna: A little hot, which is detrimental to the stomach, especially in the cold period. I think you should monitor the reaction of the body. The diet is suitable for someone, but for someone it is definitely not.

conclusions

From all of the above, you have to draw your own conclusions. Because each of us is unique and each has a different reaction to diets and foods. The "shuffle" has its advantages, especially for lovers of dairy products and vegetables. There are disadvantages for those who cannot live without fried in oil or cannot tolerate casein. My advice is to look for your diet, study the information and choose only yours for yourself.

By the way, I recently read that scientists have found out an interesting feature. It turns out that if you are not losing weight alone, but with someone, then the result of weight loss is 50% higher. It turns out that the expression "together is easier" works. Therefore, we unite together against the extra pounds and give them a return battle 🙂

And I say goodbye, dear readers! Share the article on social networks, take care of yourself and do not forget, before starting any diet, it is better to consult with your doctor. As will be the results, write your feedback on the Protasov diet. Let's discuss together. Until next time! And in order not to miss the most important thing, subscribe to updates 🙂

Among many girls and women who decided to radically change their lives and say goodbye to being overweight, Kim Protasov's diet is very popular. It was published in one of the women's magazines back in 1999, and during this time it has gained high prestige among the mass of losing weight people.

Kim Protasov Is an Israeli nutritionist who worked on drawing up a rational nutritional system for those who want to lose a couple of kilograms without the slightest harm to the body. All his developments have found their application and are now actively practiced.

Diet Protasov it is very easily tolerated and for everyone who wants to try it it will not be difficult to hold out. There will be no psychological hunger and feelings of exhaustion, because the amount of food consumed is not limited by weight and calories, you can eat at any time of the day absolutely not scolding himself for violating the regime.

The diet lasts for five weeks... During this time, nutritionists promise noticeable weight loss, but the most active will fall on the fourth and fifth weeks. Because of this, it takes place to strictly observe the nutritional system in order to see the results at the end of the term, from which the head will spin. But there is one important point.: if your desire to part with extra pounds is great, and you no longer want to accumulate them, then it is worth getting out of the diet correctly. By following the entire ten-week diet cycle, you will lose as much kilogram as your body needs to function properly. Your forms will become appetizing, your waist is thin, and your body will have an amazing lightness that you have never experienced before. The body is cleansed in accordance with the rules and the most important thing is that the cravings for sweets will pass! For the big sweet tooth, this will be a very important victory over the chocolate-candy addiction, which collects extra pounds and fat on the sides.

The essence of the diet

The essence of the diet is to significantly reduce the amount of fat... Protein and complex carbohydrates will be your main source of energy. It will not do without a sufficient amount of water, which contributes to cleansing the body and the very process of weight loss. Let's see how all compound diets help us.

Let's start with squirrel, because almost every second person lacks it. Why is he so necessary? First of all, protein is the "builder" of all cells in the body, and, accordingly, tissues and organs. If the body is offended by the lack of protein, then it desperately takes revenge, drawing it from the brain, other organs and muscles. Then we begin to complain of memory impairment, general irritation and exhaustion. Protasov advises to consume a lot of protein, namely from 80 to 100 grams, and for this he is very grateful.

Complex carbohydrates allow the digestive system to work properly with full dedication, improving metabolism and general condition of the body. Previously, the body was bald by the next portion of chocolate or a fluffy bun, but now it will have to actively work on the breakdown of complex carbohydrates, which will not allow you to relax and store fat.

Well, a lot has already been said about the benefits of water, many books have been read, but not everyone has taken it as a rule to drink 30 ml. water for every kilogram of your weight... Try it, you won't regret it! After the first positive results, you will not understand how you could not follow the correct lifestyle before and not drink at least 2 liters of water.

What can you generally eat on Kim Protasov's diet?

There are two stages in the diet, namely the period from the first day to two weeks, and from the second week to its last day. Exit doesn't count.

So, in the first and second week it is allowed to eat a variety of vegetables, exclusively in syrup. It is desirable that a third of the vegetable diet is occupied by white cabbage. Stock up on fermented milk products of no more than 5% fat: kefir, unsweetened yogurt, granular cottage cheese or low-fat cheese. But you should not chase just 5% cheese, there is only suitable one in Israel, which is the birthplace of Kim Protasov. In addition to fermented milk products and vegetables, it is allowed to eat one boiled chicken egg and three medium-sized green apples, such as Simirenko or Granny Smith. And, of course, water, a lot of water. Lovers of tea or coffee are not prohibited from drinking these drinks, but in no case are sugar, its substitutes and milk unacceptable. I do not like? And what to do, because the beauty is worth it, you cannot do without sacrifices, but the result will be stunning.

Eat to your satisfaction at any time: early morning, afternoon, evening and even late at night. Do not allow yourself to starve, otherwise numerous breakdowns may follow, and instead of one serving, you will eat 2-3. There will be no harm, but it will be difficult for the body to cope with complex carbohydrates, because they did not appear in such quantities in the usual diet before.

You can eat a little salted vegetables, or cut them into cubes, stir and season with yogurt. A large amount of greens will improve the taste, especially since dill, parsley and lettuce are just a storehouse of vitamins that are so necessary during a diet. You can add an egg to the salad and add a spoonful of cottage cheese. In general, the options for eating vegetables are very different, you choose.

Beginning with third week, Kim Protasov's diet begins to gain momentum: the weight finally decides to leave, the mood improves, and the favorite dress will soon fit. And then poultry or lean fish meat in the amount of 300 grams is added to the diet. Cook it in a double boiler or fry it, but WITHOUT adding vegetable oil. The amount of kefir and other fermented milk products should be slightly reduced, compensating for it with delicate delicious meat. There are no other changes in the diet. Continue in the same vein for another three weeks, and such a long-awaited miracle will happen: you will begin to melt in front of your loved one, friends and coworkers. Change will inspire you, and you will not be able to back down and beat those extra pounds.

In recent weeks weight will rapidly begin to decrease, and you will turn into a slender woman or a slender fellow. Amazing fact: at the end of the diet, you cannot easily and greedily pounce on previously familiar dishes such as dumplings, sausages, bread, but what can I say, you even look at sugar with indifference, or even disgust.

Let's see what is absolutely NOT on Kim Protasov's diet

First of all forget about all flour products, sugar and sausages... Avoid anything you are not sure about. Better to spend 5-10 minutes, but make a natural salad or stew the fish with herbs. All semi-finished products are also strictly prohibited, as well as anything that contains soy and gelatin. Do not season salads with vinegar, and do not steam vegetables; they should only be eaten raw. This will provide the maximum amount of vitamins, and in the summer it is simply necessary to stock up on them. Fermented milk products with additives and juices from packages should not be drunk there contains sugar in pure form, absolutely useless for the body. Give preference to freshly squeezed juices and fresh juices. Avocado is an exotic fruit, it is also forbidden by the diet.

As you can see, there are a lot of bans, but you should not get hung up on them, better think about your future harmony and attractiveness, and then the desire to gobble up a chocolate bar or cake will disappear at once. The diet is easily tolerated, because the feeling of hunger will be immediately eliminated.

By the way, many people say that drinking milk during the Protasov diet is also prohibited. But someone neglects this and allows himself 300 ml of low-fat milk (1.5%) per day. The result of the diet does not change, whether to drink milk or not - decide for yourself. For those who think that Kim Protasov's diet is boring and monotonous, we hasten to dispel this misconception and provide some recipes for 1-2 and 3-5 weeks of the diet.

Kim Protasov's diet: recipes for the first weeks

Stuffed tomatoes

For cooking, take one boiled egg and chop it finely, add chopped garlic, more herbs and mix everything thoroughly. Put a couple of spoons of cottage cheese or kefir in the mixture and mix again.

Cut the tomatoes in half and core them, then fill them with the prepared dressing. Perfect for breakfast!

Egg pancake salad

Cooking an omelet from one egg, but without adding oil, on Teflon. If not, add one drop of oil. Cut the finished pancake into pieces and give it a spine.

Chop 2 small tomatoes, bell pepper and garlic separately. Toss the vegetables with two tablespoons of yogurt or cottage cheese and add the egg pancake. Sprinkle the salad with herbs and small amount cheese (you can take "President easy"). Bon Appetit!

Gazpacho

There is no doubt that eating salads alone is boring, and you want something new. We offer you a soup from Italy "Gazpacho". It is very simple to cook it, but in the summertime it is simply irreplaceable, so try it. You will need: 3 medium tomatoes, a couple of cucumbers, red and yellow bell peppers, a small onion and garlic to taste. Dressing - a spoonful of lemon juice, herbs.

Pour boiling water over the tomatoes and peel them. Cut into wedges. Chop the rest of the vegetables into cubes and strips and throw half into a blender along with all the tomatoes and garlic. Dilute the resulting vegetable mixture with water, add lemon juice, herbs, salt, ice if desired and serve with the rest of the vegetables.

Your household will not mind trying such a dish. Lose weight for health!

Light dessert from Protasov

When you want something sweet and hate hunting, prepare this:

Grate the green apple and pour over the yogurt. Add cinnamon and a spoonful of baby puree for beauty and voila - dessert is ready!

Kim Protasov's diet: recipes for 3-5 weeks

Meat in kefir (ala barbecue)

Take half a kilogram of poultry meat, cut it into cubes and fill it with a glass of kefir. Season with salt, pepper well, shake and refrigerate for an hour.

Cut one onion into rings and grate the garlic. In a well-heated skillet, fry the onion and garlic and when they begin to brown, add the meat, but without the marinade. After a while, the meat will nourish the aroma of garlic and onion, then add the marinade and simmer until tender. Bon Appetit!

Dressing for salads

Take Unsweetened Activia yogurt and add garlic, herbs and mustard if desired. A great dressing for any salad!

At the end of five weeks, an exit follows, which is equal to the diet itself in time and should be slow, gradual.

What is allowed when leaving?

Now dairy products you need to take with a lower fat content or completely fat-free, but vegetable oil is now allowed to be added to salads (15 gr. - 3 tsp). You can replace the oil with nuts or olives, but do not exceed the allowed daily rate fat - 30-35 grams. Consider fats a must!

Long-loved and slightly bored apples replace with other fruits, but by no means bananas, dates or mangoes - they are very sweet.

On breakfast now is the best to eat porridge... Ideally oatmeal (coarse) or buckwheat. Serving size is not more than 250 ml. ready-made. Eat porridge with salad or cottage cheese.

Well, replace some of the dairy products with meat, the protein should be leaner.

But! Do not replace everything at once, but gradually. For example:

6 week - enter porridge,
7th - replace apples with other fruits,
8th - plus dried fruits,
9th - meat with boiled vegetables,
10th - add broths and reduce the amount dietary meals going back to normal eating habits.

Avoid rice, pasta, and bread for at least a month.

Diet Protasov: the results are impressive

Everyone who tried the diet from Kim Protasov was very pleased, the kilograms went away gradually, but once and for all. But it all depends on the characteristics of the body: someone will lose kilograms from the first weeks, and actively, and someone will rejoice at the lost kilograms closer to the end of the diet. But before you go on a diet, be sure to go for a consultation with a doctor, because such food is allowed only for those people whose intestines and stomach function normally.

Be sure to exclude alcohol during proper nutrition, and it would be nice to add gymnastic exercises and then diet of Protasov the results will be excellent. The maximum weight loss can reach 8 or even 10 kilograms without any harm to health and hunger strikes.

Hello.

I continue to discuss with you the most popular diets and nutrition systems. We have already sorted out:

Analyzing them, I am not trying to impose my point of view on you and say whether the system is good or not. I try to give you food for thought and add a little of my knowledge of physiology and weight loss experience. And I have it quite significant, since trying to build up more muscles, I often have to get rid of excess fat accumulated due to unsuccessful training programs. So you can safely trust me in the matter of losing weight. But my advice on pumping muscles, I myself would not trust it yet.

But let's not be distracted, I have Protasov's diet for you today to analyze.

Diet Protasov. Detailed description

You know, given the great popularity of this weight loss system, I was just sure that it is quite gentle and does not require big sacrifices. How wrong I was! A person who decides to lose weight using this method will have to face such a bunch of restrictions that he is unlikely to be able to withstand 5 (!) Weeks of the diet itself and another 5 weeks of getting out of it. At the same time, supporters of the "shuffle" argue that its main advantage is that there is no limit on the amount of food eaten, therefore, while following this diet, there is no feeling of hunger. I wonder if they tell me that I can eat today, for example, only tomatoes, and at the same time I hate them, will it make me feel better that I can eat them as much as I want so as not to feel hungry?

But this I am already finding fault, let's first.

The essence of the Protasov diet

In 5 weeks, the popular "shuffle" allows you to completely change your eating habits and abandon stereotypes. You need to eat raw vegetables, apples, and fermented milk products with a low fat content (no more than 5%). You cannot eat sweets, flour, and tea and coffee are drunk without sugar. The diet also excludes the use of fatty foods. And here is the amount pure water gradually increase to 2 liters per day.

During this time, we are promised a weight loss of 8 or more kilograms. Sounds pretty good, in principle. But how real is it? Let's try to figure it out.

I also met such an obscure phrase on the Internet: “It should be noted right away that our domestic dairy industry practically does not produce 5% products, and those samples that come across contain sugar. In order not to break the rules of the diet, it is better to purchase low-fat dairy products. "

Basically, all dairy products contain lactose sugar. It is called "milk sugar". If you want to avoid consuming it, then you need to give preference to cottage cheese and cheese. But the desire to stick to only low-fat products can just lead to the involuntary consumption of the most common sugar. For example, if you buy low-fat yogurt, you probably have sugar in it to add flavor to your drink. So be careful. It is better to buy 2-3% natural yogurt (it should be written on the label) than low-fat offal.

Declared benefits

You don't have to feel hungry. Kim Protasov's diet menu is designed in such a way that there is no need to limit the portion size. In addition, there are no restrictions on the time of food intake: if you want to eat in the morning - eat, if hunger torments you in the evening - no one forbids refreshment.

This is really wonderful . At first sight.

The rejection of many sweets leads to the fact that the functions of the pancreas are gradually improving. The urge to eat something sweet and tasty gradually disappears.

I doubt very much that this method of "unwillingness" for sweets will work.

The high amount of fiber found in fruits and vegetables detoxifies the body. The intestines and blood are perfectly cleansed.

As soon as I hear about toxins and slags, I immediately understand that either an amateur wrote or they are trying to cheat me.

Drinking water promotes the active elimination of toxins.

Again twenty-five.

The main products of the first weeks of the diet are apples and dairy products, which supply the body with pectins, calcium, lactose and protein.
The body gradually gets used to healthy food and rebuilds.

The body does not readjust to healthy food, it is not a programmable robot. It's just that it's easier to take the right substances from the right food.

Kim Protasov's diet: description by week

So, your entire subsequent diet will be scheduled for five weeks. In this case, it will be divided into 2 parts: the first two weeks, one menu, in the next three, small adjustments.

First week

Get ready for the next 7 days to actively eat exclusively raw (or baked) vegetables, as well as cottage cheese and yoghurts. The number of fresh vegetables is not limited, and you can eat at any time of the day.

The menu of the first week of the Protasov diet also includes 1 boiled egg per day and several green apples.

At first, it may seem that eating like this is incredibly difficult. But in fact, by the end you can easily give up even a boiled egg. By the way, vegetables such as zucchini, potatoes, pumpkin, beets, carrots contain starch. For the duration of the diet, they need to be abandoned or consumed quite a bit.

I don’t know about you, but I cannot call this approach to nutrition comfortable. At the same time, carrots and zucchini do not belong to vegetables with a high starch content. With an average, yes, but not with a lot.

There was a time when I practiced a raw food diet. I remember that time with a smile. I went into the kitchen, took an apple, ate it in front of the TV, and again into the kitchen to look for something else to eat. If you have just started to lose weight, then you will not be full of vegetables and fruits.

Well, maybe at least cottage cheese with yogurt will help out.

Second week

Recipes for 1-2 weeks of the Protasov diet are repeated. From the 8th to the 14th day, the menu will still consist of fermented milk products, vegetables and apples. If you have enough willpower, you can stop eating eggs. Try to compose the menu so as not to overuse fermented milk products to the detriment of vegetables. The diet is made up equally of the products of both groups. It is necessary to give up feta cheese and salted cheese, since salt retains fluid in the body, edema appears.

Same. I can say for myself, here I would definitely have lost it.

Third week

From the 15th day, meat can be gradually added to the diet (no more than 300 g), and the amount of fermented milk products, on the contrary, is reduced. Meat can be boiled, baked, or grilled. Better to use turkey, rabbit or chicken.

Hurray, meat. Three hundred grams, but at least something.

Fourth and fifth weeks

The menu corresponds to the 3rd week, only from the 22nd day the phase of active weight loss begins. This is due to the fact that the body gets rid of toxins, and the internal organs begin to work more actively after a good cleaning.

Did not understand. The active phase of losing weight from day 22? Usually by this time, on any other diet and system, weight loss is actively slowing down, since the body has already given up excess fluid and most of the visceral (internal) fat.

Once again. Internal organs do not need any cleaning. These are not sewer pipes clogged with debris - this is a living self-renewing system. They cannot work more actively. They can work more productively if they don't have to digest chips, baked sausages and croutons. It's not about "activity" internal organs, the fact is that more healthy food is digested faster and the body can spend the resources that it used to spend on the digestion of "harmful" food, on something more useful. Due to this, both lightness and energy appear and you will get enough sleep faster and better.

Indeed, I noticed on my own, with active weight loss, somewhere after the third week, this very "lightness" begins to be felt. But this is not due to the elimination of toxins (I have already written about this), but due to the fact that by this time, the body needs less food and less resources are spent on "servicing" the digestive system. That's the whole secret. And there is no need for complex formulations about "cleansing" the body.

Exit from the Protasov diet

An important point, calculated for another 5 weeks. The menu of each next week repeats the menu of the previous one, some products are additionally allowed.

6 week. We add 3 tablespoons of porridge boiled in water to the diet.

7 week. In addition to apples, you can eat plums, avocados.

8 week. Gradually we introduce dried fruits into the diet, you can cook compotes without sugar.

9 week. Boiled vegetables are added. You can eat more meat, but at the same time we reduce the amount of fermented milk products.

10 week. We add weak broths and light soups to the diet. After leaving the diet, it is advised not to consume flour for another 1-2 months, to reduce the use of sweets to a minimum and not to include rice dishes in the diet.

That is, after 5 weeks of basic weight loss, you will have to spend five more on an exit that does not provide for a significant change in the menu. In general, the Protasov diet is 10 full weeks of self-restraint. After which you cannot eat bread for another 2 months.

Sample menu for every day for the first two weeks

1 day

2nd day

Day 3

4th day

Day 5

6th day

Day 7

Day 8

Day 9

Day 10

Day 11

12 day

Day 13

Day 14

As you can see, the menu can hardly be called comfortable. Such a diet is difficult to follow if you do not sit at home around the clock. And two weeks without meat is a dubious pleasure. No, at first glance, everything looks good. But trust me, at the end of the first week you will already start dreaming about sausages and cakes.

My conclusions about the Protasov diet

I really do not like that we are told that the body begins to lose weight from the fact that it gets rid of toxins and toxins. This is a completely unscientific statement. I understand that modern medicine does not yet know the whole truth about the work of our body, but slags and toxins ... excuse me, they are still believed only by those who want to believe in them.

At the same time, on this diet, you will definitely lose weight. Why? Because, as in any other weight loss system, you will be deprived of sweet, salty and starchy foods. You are unlikely to lose 8 pounds promised, but it is quite possible to get rid of 5-6 kilograms in 5 weeks. As well as on any other system of proper nutrition. Even if it doesn't have such a rigid menu.

In general, such a system will suit you in two cases:

If you are determined to lose weight, and the first diet that caught your eye turned out to be a "shuffle"
If you are used to adhering to rigid boundaries and think that you will not be able to lose weight if you do not keep yourself in a "black body"

The choice, of course, is for you, but it seems to me that 10 weeks of strict nutritional control is too much a price to pay for the result, which can be achieved with more comfortable methods.

Good luck on your way to the shape of your dreams.