Protasov's diet detailed description of the menu by week. Diet of Kim Protasov: description by week. Diet exit option

The Protasov diet, designed for five weeks, allows you to effectively lose weight exactly as much as it is beneficial for the body. Some people manage to lose 15 to 20 kg in such a short period of time! For the first time, the essence of the unique technique was outlined by the author, Kim Protasov, in the note “Don’t make a cult out of food. A skinny cow is not yet a gazelle,” which was published in 1999 in the Russian Israeli newspaper. Since then, the number of “protasovites” has been growing at lightning speed, because the system really works and gives excellent results in the form of a slim figure, thin waist and excellent health. The Protasov diet is recommended not only for overweight people, but also for those who want to thoroughly cleanse their body without harming their health.

Video diagram of the diet proposed by Protasov

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Benefits of the Protasov diet

Since the diet does not limit the amount of food consumed, the effect of psychological comfort is created when you clearly know that you can eat your fill at any time. Maintaining this diet is much easier than many strict diets.
Limiting carbohydrates with a high glycemic index normalizes the functioning of the pancreas and suppresses cravings for sweets.
Eating plenty of fiber improves performance gastrointestinal tract.
Together with dairy products and eggs, the body receives a sufficient amount of protein, calcium and lactose, which allows you to lose excess weight without losing muscle mass.
Helps cleanse the body, so it can be used as a detox diet.
The diet limits, but does not completely eliminate the consumption of fat, which is extremely important for the normal functioning of the body.

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Five weeks on the road to perfection

Protasov’s system for losing weight and cleansing the body is designed for 35 days, during which you will have to eat mainly fresh vegetables and low-fat dairy products. It will take another five weeks to get out of the diet correctly. The technique is simple and not burdensome, but it has a number of nuances that must be taken into account without fail.

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the energy value of food consumed per day should be about 1200-1500 kcal;
You should consume 1.5 to 2 liters of fluid daily: mineral water low in salt, unsweetened tea (preferably green, since black tea promotes dehydration), natural coffee without sugar and milk, freshly squeezed juices from vegetables and green apples;
to replenish the body’s need for vitamins, minerals, macro- and microelements, it is recommended to take vitamin-mineral complexes;
For more intense weight loss, exercise is advisable.

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The first and second weeks of the diet

Any time of the day or night in unlimited quantity It is allowed to eat raw vegetables (non-starchy) and dairy products with 5% fat content (grain cottage cheese, Chechil cheese, yoghurts, kefir). Be sure to drink 2 liters of clean water every day, in addition to tea and coffee, which can be consumed in any volume, but only without sugar and milk. You are also allowed to eat one boiled egg and three medium green apples per day. Yogurts must certainly be natural and live, and most importantly, without sugar or fruit additives. Yogurt products, sweet cheeses and curds are not suitable! Only cottage cheese without additives, kefir without fruit fillers and pure unsweetened yogurt. You can diversify your diet with pickles and tomatoes, as well as sauerkraut, if they are prepared without the use of sugar. All permitted products can be consumed in any combination, and dishes can be seasoned with natural spices and herbs.

Important points:

There should be exactly as much vegetables in the diet as low-fat dairy products. Some smart people manage to eat kilograms of cottage cheese and yoghurt, eating them with a pathetic cucumber. It won't work like that! You can't fool the body! With a predominance of dairy products, the body will receive too much protein and fat, and not enough carbohydrates. Not only will this not help you lose weight, but it can also be harmful to your health.

Should not be abused table salt and salty cheeses, in particular feta cheese. By retaining fluid in the body, salt becomes another obstacle on the path to slimness.

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Third, fourth and fifth weeks of weight loss

14 days of a milk-vegetable diet are replaced by 21 days of milk, meat, fish and vegetable rations. We slightly reduce the amount of yoghurts and cheeses, but supplement the daily diet with 300 g of boiled, fried (only without oil!) or steamed meat, fish or poultry. You can also introduce seafood, canned meat and fish containing only meat/fish, water and salt (salmon, tuna in its own juice, etc.). We consume vegetables, eggs and apples in the same volume as in the first two weeks. It is during the last two weeks that excess weight is lost most intensively.

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The right way out of Kim Protasov's diet

It is necessary to gradually switch to a normal diet after the end of the diet, and the best way A modified diet will help with this, which involves replacing some foods with others with a minimal increase in calorie content.

We replace some dairy products with low-fat ones (0.5-1% fat), compensating for the lack of fat by adding vegetable oil to salads, but not more than 15 g per day (3 teaspoons). Total fat consumption per day should not exceed 35 grams!
We replace two out of three apples with any unsweetened fruit (exclude pears, grapes, mangoes, dried dates, bananas).
We replace the morning portion of vegetables with porridge made from coarse cereals cooked in water. The serving volume should not exceed 250 ml. We complement the porridge with cottage cheese and vegetable salad.
We replace some dairy products with lean meat.

All changes are being introduced in stages.

Five-week procedure for quitting the diet:

Week 6 is the same as week 5 of the diet, but we take less fatty dairy products and add a few tablespoons of water-based porridge made from wholemeal.
Week 7 is the same as week 6, only we replace apples with any unsweetened fruit.
Week 8 is the same as week 7, plus we add quite a bit of dried fruit.
Week 9 is the same as week 8, we increase the amount of meat, replacing some of the dairy products with it, and introduce boiled vegetables.
From week 10, we begin to gradually reduce the amount of dietary products, replacing them with whole foods. Gradually introduce light meat and vegetable broths. For several more months, it is advisable not to consume flour, bakery products, rice and pasta.

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Prohibited Products

You will have to exclude sugar and sweeteners, sausages, sausage, ham, meat and vegetable broths, crab sticks, boiled vegetables, sweet fruit yoghurts, sweet cheeses and curds, soy and soy products, boiled vegetables, packaged juices, vinegar, gelatin, avocado.

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Contraindications and restrictions

The diet is contraindicated for people with allergic reactions to permitted foods and lactose intolerance.
Not recommended for diseases of the gastrointestinal tract ( peptic ulcer stomach and duodenum, gastritis with high acidity, esophagitis, duodenitis, etc.). Eating large amounts of vegetables without starchy foods that have a coating effect can lead to exacerbations.
Pregnant women and nursing mothers should avoid the diet.

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How the diet works

If we take into account that the average daily calorie content for a person is about 1800-2500 kcal, then when switching to a diet with a total calorie content per day of about 1200-1500 kcal, provided that the same physical activity is maintained, an energy deficit of 500 to 1000 kcal per day will inevitably arise . Over a five-week diet, the energy deficit will be approximately 17,500-35,000 kcal. The body will make up for the lack of energy using reserves stored in adipose tissue. Increased physical activity will significantly improve results.

Due to the large amount of fiber contained in fresh vegetables, the gastrointestinal tract is cleansed and normalized, which has a beneficial effect not only on the digestive system, but also on metabolism and weight. Eliminating starch and sugars from the diet reduces the amount of carbohydrates consumed, and dairy products saturate the body with essential proteins, calcium and lactose.

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Video with diet results

In five weeks, many dieters become so addicted to new mode diet, that even after the end of the diet they continue to eat mainly healthy foods with big amount fruits and vegetables.

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

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

The principles of the Protasov diet and its features

Since the advent of the diet from specialist Kim Protasov, its benefits and numerous advantages have been noted both those losing weight themselves and nutritionists around the world.

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

So, the basis of Kim Protasov’s diet is a light and tasty diet mainly from vegetables and dairy products.
The revolutionary nature of Kim Protasov’s diet lies in the fact that instead of the strict dietary restrictions that almost all diets require from those who want to lose weight, this nutritional system encourages do not deny yourself food. That is, nutritionist Kim Protasov, implementing the principle “What else can you eat to lose weight!”, allows you to eat as much as you want, at any time of the day and even night.
But the diet itself of Kim Protasov, naturally, regulates list of approved products.

is designed for 5 weeks and contains four main periods

If Protasov’s diet is followed correctly, then the approximate daily calorie intake 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 don’t believe in the fairy tale that this is possible: eat whatever you want and lose weight. There must be a secret diet that allows you to launch a mechanism in the body for losing weight and getting rid of fat.

In the diet of Kim Protasov this mechanism is dietary fiber in combination with complete proteins products that not only help cleanse the intestines, but also normalize the level of sugar in a person’s blood, satisfy an insatiable appetite during this diet, and significantly reduce cravings for sweet, fatty and starchy foods.

The body is saturated with amino acids and energy, which has a positive effect on the condition of muscle muscles, all organs and systems, and the resorption of fat deposits. Dietary fiber has bulk, and therefore it reduces appetite and gives a feeling of fullness.

In his nutrition system, Kim Protasov strongly recommends stop eating salt – this allows you to eliminate swelling, improves the general condition of a person, and gives a feeling of lightness.

What products does the menu consist of?

Products that mainly make up the diet of Kim Protasov:

Fresh vegetables - eggplants, carrots, beets, Bell pepper, greens, 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 low-fat).
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 kind), or vegetable sandwiches (without bread) with thin slices of cheese. You can also eat one boiled egg per day. In the first week, you can eat green apples as fruit - no more than three per day.

During the 1st week of the diet, you need to drink still water - up to 2 liters daily, as well as unsweetened tea and coffee in unlimited quantities.

Week 2 of the diet – continued

this week diet plan is the same as in the first week . As the body begins to get used to this diet, you can give up 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 kilograms of excess weight will disappear much more quickly.

Week 3 – meat on the menu

You can return 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.

Weeks 4 and 5 of the diet – consolidating the results

Meals at 4 and 5 weeks – according to the same scheme as in the third . During this period, it is necessary to diversify the menu with a variety of combinations of permitted vegetables, types 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.

Menu for 7 days

When creating a menu, you should use lists of permitted products.

Monday:

1st Breakfast. 120 gr. low-fat cottage cheese, 1 apple, a glass of water or unsweetened tea.
2nd Breakfast. Kiwi, 1 boiled egg.
Dinner. Chicken broth soup, cucumber and tomato salad, 1 bell pepper, tea.
Dinner. Baked eggplants with garlic sauce, herbal or green tea.

Tuesday:

1st Breakfast. Greek salad, baked apple, herbal tea or coffee.
2nd Breakfast. Yogurt, a little cottage cheese.
Dinner. Tomato and hard cheese salad, 200 ml of freshly squeezed tomato juice.
Dinner. Curd cheesecakes, 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 ukha. Green tea.
Dinner. Whole grain bread with stewed eggplant (eggplant, carrots, 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, dressed lemon juice.
Dinner. Cold vegetable soup (such as gazpacho), green tea or freshly squeezed tomato juice.
Dinner. Vegetable salad dressed with cottage cheese, apple, 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. Scrambled eggs with spinach, unsweetened coffee or tea.
2nd Breakfast. Applesauce with cottage cheese.
Dinner. Vegetable salad with shrimp 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 nutrition system does not limit the amount of food taken daily, and also does not have strict time limits 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 products available to everyone and does not have expensive or unavailable menu items.
The Protasov diet is out of season - you can follow it both in summer and winter.
Kim Protasov's diet can 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 eliminate excess fat from the body. In combination with physical activity, protein in the diet menu helps to increase muscle tone.
Protasov's diet does not prohibit eating fats, it only limits their amount. The predominant milk fat in this diet provides the body with conjugated linoleic acid, which helps burn other fats and convert them into energy.
On the Protasov diet, intestinal function improves even in those people who suffer from chronic constipation.
The Protasov diet contains a normal amount of vitamins, minerals, and fiber.
The results of the diet last a long time.

Photos of the results of the Protasov diet:

Disadvantages and harm to the body

Let's look at the main disadvantages of the Protasov diet:

The main disadvantage of Kim Protasov’s diet is considered to be the diet for the first two weeks, which is based on the consumption of exclusively raw vegetables and uncooked foods - cheese, yogurt. If it’s winter outside, maintaining such a diet becomes a little more difficult than in the summer - this must be taken into account.
You can't find cheeses with 5% fat content everywhere. But you can replace such cheese in the menu with granular or pressed cottage cheese of identical fat content, homemade cheese (but not salted feta cheese!).
Kim Protasov's diet does not include the consumption of yogurt and cottage cheese with fruit - these products should be consumed in in kind, no fruits or sugar.
On the Kim Protasov diet you cannot eat the same dishes, the same foods, vegetables. It is necessary to diversify the diet of permitted foods as much as possible - today you can find a huge number of recipes for delicious dishes according to Kim Protasov’s diet on the Internet.

Who is the Kim Protasov diet contraindicated for?

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

We remind you that consulting a doctor before starting this and any other diet will not hurt people who consider themselves completely healthy– you should be very sensible about changing your diet and your health!

There should be a way out of Kim Protasov's diet very slow , thoughtful. You can’t immediately pounce on foods rich in carbohydrates and fats - entering into a regular diet must be done gradually.

It is worth noting that most people who follow Kim Protasov’s diet are happy to adhere to basic principles of nutrition according to this system and further, no longer being on a diet.

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 both 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 consists of vegetables - and in the summer they contain much more vitamins and microelements, therefore they are more useful.
If we talk about the Protasov diet as a whole, it is the most balanced of all the popular diets, so I often recommend that my patients adhere to this nutritional system - both for weight loss and simply for improving the health of the body.

Gastroenterologist Vera Sergeevna:

Very often I see patients who have tried one or more diets for weight loss and, unfortunately, have the sad consequences of a thoughtless approach to them. It must be borne in mind that Kim Protasov’s diet menu contains many foods rich in fiber and protein - and this sometimes leads to increased gas formation, flatulence and problems with stool. If this diet is followed for a longer period of time than the diet recommends, diseases of the gastrointestinal tract and stomach may occur.
In order not to experience problems with the Protasov diet increased gas formation, I recommend eating in smaller portions, but much more often. You should also reconsider 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, which is very abundant in Kim Protasov’s diet, can interact with some medicines. If you are forced to take any medications, you should consult your doctor before starting this diet.

Nutritionist Maria Valerievna:

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

Svetlana Markova

Beauty - how gem: the simpler it is, the more precious it is!

Content

Every person who wants to lose excess weight is looking for a suitable way to get rid of unnecessary pounds. Among the variety of methods for losing weight, Kim Protasov’s diet stands out. “Shuffle,” as it is also called, allows you to lose excess weight without starving yourself, without significant dietary restrictions, and the lost kilograms do not return after completing the diet.

The essence of Kim Protasov's diet

The essence of this diet is to radically reduce fat consumption. Preference in food is given to low-fat or completely low-fat foods. Energy will come to the body from protein foods and foods containing. Special attention In the process of losing weight, attention is paid to water balance. Without drinking enough water per day, weight loss will not occur. Therefore, watch carefully drinking regime while losing weight according to Kim Protasov’s system: drink less than one and a half liters of purified natural water per day.

The author of the diet, Israeli doctor Kim Protasov, when drawing up his weight loss method, focused on protein, which he recommends consuming at least 80 grams per day. Protein is an important substance involved in the construction of muscle tissue. If there is an insufficient amount of protein products in the diet, a person’s memory deteriorates, they feel unwell, depressed, and tired.

But not only protein should be present in large quantities in the diet when losing weight. It is necessary to include complex carbohydrates in the diet menu. When they enter the body digestive system works hard, it spends a lot of energy on processing and assimilation of food, due to which fat reserves are burned.

Detailed description of the diet

Kim Protasov’s diet is conditionally divided into two stages:

the first two weeks – the body’s mood for weight loss;
from the third week until the day you quit the diet (lasts as long as you need to achieve your desired weight) - maximum loss of extra pounds.

The basis of the diet at the first stage of weight loss according to Kim Protasov’s system consists mainly of raw vegetables. Absolutely any vegetables are allowed in unlimited quantities. The advantage of this weight loss technique is that you do not need to adhere to a strict meal schedule and count calories. On a diet, you only need to eat permitted foods at any time of the day. The author recommends creating a menu so that a third of the vegetable diet is White cabbage, it is allowed to be used as in pure form, and make salads for weight loss.

In addition to cabbage and other vegetables, the basis of the diet at the first stage should be fermented milk products with a fat content of no more than 5%: cottage cheese, low-fat varieties of hard cheese, unsweetened Greek yogurt, kefir, low-fat fermented baked milk. Also, once a day the menu includes one boiled chicken egg and no more than three medium-sized sweet and sour apples. To enhance the taste, finely chopped greens are added to weight loss salads, but not salt. Drinks (tea, coffee) should be drunk without adding sugar, which should be completely excluded from the menu.

At the second stage of the diet, compiled by nutritionist Kim Protasov, lean meat, poultry, and fish are added to the list of permitted foods. Meat products should be prepared without adding oil or salt. Give preference to boiling, stewing or grilling. A serving of a meat dish should not exceed 300 g. The amount of fermented milk products at this stage of the diet is slightly reduced, no other changes are made to the diet.

List of prohibited products

Absolutely all types are strictly prohibited during the diet according to Kim Protasov’s system. bakery products. It is forbidden to eat dishes that contain flour. You will have to completely eliminate all processed foods and fast food; they will not provide any benefit to the body, but will only harm your figure and disrupt your diet. Dishes with gelatin and soy should not be consumed during weight loss. In addition to the above products, the following are prohibited during the diet:

avocado;
sugar;
store-bought yoghurts with additives;
juices in packages;
sweets (cookies, chocolate, candies, etc.);
milk with fat content more than 1.5%;
peas;
beans;
sugar substitutes;
mushrooms;
alcohol;
cereals;
potato.

Sample menu by week

For the first and second weeks of the diet, the following menu is suitable:

Breakfast: 150 g of cottage cheese mixed with low-fat sour cream and grated sour apple. Unsweetened coffee.
Snack: apple, boiled egg.
Lunch: shredded white cabbage with tomatoes and cucumbers. Dress the salad with low-fat Greek yogurt. 50 g low-fat hard cheese. Tea.
Afternoon snack: apple, 50 g cottage cheese.
Dinner: grate fresh cucumbers (5-6 pieces) on a fine grater, mix with chopped herbs (dill, parsley, cilantro). Pour low-fat kefir over the vegetables and stir.

So that the diet menu is new every day and does not get boring, when losing weight according to Kim Protasov’s system, choose different vegetables for preparing salads and other dishes: bell pepper, petiole celery, arugula, chives, beets, carrots, etc.

For the third week and until the end of the diet, the following menu is suitable:

Breakfast: boiled egg and salad with fresh vegetables (cabbage, cucumbers, tomatoes) and herbs, dressed with Greek yogurt. Unsweetened coffee.
Snack: boiled salad chicken fillet with sweet peppers, cucumbers, tomatoes. Season the dish with low-fat sour cream and herbs.
Lunch: boiled low-fat fish (250 g), coleslaw with lemon juice.
Afternoon snack: low-fat kefir with apple.
Dinner: bell peppers or tomatoes stuffed with low-fat cottage cheese with herbs, garlic and yogurt. Unsweetened tea.

Recipes with photos

Celery salad

Products:

petiole celery - a bunch;
fennel – 1 pc.;
sour apple – 1 pc.;
parsley, cilantro - a bunch;
juice of half a lemon.

Cooking instructions:

Cut celery and fennel into thin slices.
Chop the apple into slices.
Finely chop the greens.
Mix the products, season with lemon juice. Serve as a breakfast dish.

Kholodnik with beets and kefir - suitable for the lunch menu

Products:

large young beets;
low-fat kefir – 70 ml;
boiled chicken egg – 1 pc.;
dill, parsley, green onions- bunch.
garlic, if desired - 1-2 cloves.

Preparation:

Peel the raw beets and grate them on a fine grater.
Mix the vegetable with low-fat kefir.
Add finely chopped herbs, onions and crushed garlic to the food to taste.
Before serving, add half a boiled egg to the soup dish.

“Shopski” salad with cottage cheese – for the evening menu

Products:

bell pepper yellow color;
one large cucumber;
tomatoes – 2 pcs.;
a small head of onion;
low-fat cottage cheese – 100 g;
lemon juice - a couple of tablespoons"
olives – 5-6 pcs.

Preparation:

Cut the onion into half rings, pepper into strips, tomatoes into slices, and cucumbers into slices.
Mix the products, season with lemon juice and place on a plate.
Place cottage cheese and olives on top of the salad.
If desired, add your favorite greens to the salad: dill, green onions, parsley. Serve the dish for dinner.

Chopped chicken cutlets - an option for the lunch menu

Products:

chicken fillet – 500 g;
onion - a small head;
one egg;
a couple of cloves of garlic;
greenery.

Preparation:

Grind the chicken fillet into small cubes.
Onion grate on a coarse grater.
Mix meat with onions, add raw egg, crushed garlic and chopped herbs.
Form the minced meat into cutlets of the desired shape.
Place the cutlets on a baking sheet lined with parchment.
Bake the dish at 180 degrees for about half an hour.

How to get out of a diet correctly?

Kim Protasov's diet consists not only of following a special menu during the first few weeks of the diet, but also of the right way out of losing weight. To prevent the lost weight from returning, you need to properly return to your normal diet. Once you reach your goal weight, gradually begin to introduce other foods into your menu. So, at this stage it is allowed to season the salad with vegetable oil (preferably olive oil). Instead of butter, sometimes use nuts or olives in dishes to increase the amount of fat in your diet, but the daily dose of fat should not exceed 35 grams.

In addition to the already boring apples, eat other fruits, mangoes or dried fruits, but not bananas, as they contain a lot of sugar. Throughout all the weeks of weight loss according to Kim Protasov’s system, cereal dishes were prohibited. When leaving the diet, include porridge in your breakfast menu, preferably oatmeal or buckwheat, boiled in water. Vegetables can already be not only raw, but also boiled. Leaving the diet can last two months - as long as the body needs to adapt to the previous diet.

Contraindications

Kim Protasov's diet is contraindicated for people with any diseases of the gastrointestinal tract. The fact is that a large amount of cabbage in the diet can cause bloating, flatulence, pain and cramping in the pancreas.
The diet is also contraindicated for those engaged in mental activity. At the first stages of losing weight, meat products and dishes made from them are prohibited, which provokes weakness, a feeling of fatigue, and poor concentration.
This diet is also prohibited for people who are allergic to dairy products, since Protasovka has a large number of fermented milk dishes on the menu.

Kim Protasov's diet is simple, accessible and very effective. It was created in hot Israel; for our compatriots this diet will be relevant in the summer and autumn period, since the main dishes on the menu recommended by the Kim Protasov diet are fresh vegetables and fruits.

Clinical picture

What doctors say about losing weight

Doctor of Medical Sciences, Professor Ryzhenkova S.A.:

I have been dealing with weight loss problems for many years. Women often come to me with tears in their eyes, who have tried everything, but there is either no result, or the weight keeps coming back. Previously, I advised them to calm down, go back on a diet and do grueling workouts in gym. Today there is a better solution - X-Slim. You can simply take it as a nutritional supplement and lose up to 15 kg in a month absolutely naturally without diets or exercise. loads This is completely natural remedy, which is suitable for everyone, regardless of gender, age or health status. At the moment, the Ministry of Health is holding a campaign “Save the inhabitants of Russia from obesity” and every resident of the Russian Federation and the CIS can receive 1 package of the drug FOR FREE

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From how much time has passed since the development of any diet, one can conclude how effective it is, and even more so if it has found wide application.

Benefits of diet

The author of the diet, Kim Protasov, calls not to limit the amount of food eaten - this condition solves, first of all, a psychological problem, because for many people losing weight, a sharp reduction in the amount of food consumed can be a decisive factor for abandoning any diet.

The menu according to Kim Protasov mainly consists of raw vegetables, as well as dairy and fermented milk products. They contain fiber and protein, they are indispensable for the proper functioning of the intestines, cleansing the body, and saturating it with the necessary energy.

To achieve results it will take only 5 weeks; to competently switch to regular food you need another 2 weeks. Kim Protasov promised that with this diet you can lose up to 20 kg.

For those with a sweet tooth, the Protasov diet recommends weaning themselves from their eating habits by replacing sweets with juicy fruits.
Consumption of fermented milk products helps improve the functioning of the stomach and intestines and the complete absorption of vitamins contained in fruits.

Our readers write

Subject: Lost 18kg without dieting

From: Lyudmila S. ( [email protected])

To: Administration taliya.ru

Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I lead an active lifestyle, got married, live and enjoy every moment!

And here is my story

Since childhood I was quite full girl, at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me completely, I turned into a quiet, notorious, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...

Everything changed when I accidentally came across an article on the Internet. You have no idea how much this article changed my life. No, don’t think about it, there is no top-secret method of losing weight that the entire Internet is replete with. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total, 18 kg in 2 months! I gained energy and a desire to live, so I joined the gym to tone up my butt. And yes, I finally found it young man, who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I’m just remembering everything from emotions :)

Girls, for those of you who have tried a bunch of different diets and methods for losing weight, but have never been able to get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!

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How does it work

The biochemical effect is explained as follows: protein is necessary to build cells; no diet excludes it. When combined with carbohydrates contained in vegetables and fruits, protein regulates the process of their absorption: the gradual entry of sugars into the blood and a decrease in insulin emissions.

The huge amount contained in vegetables helps remove toxins. The menu proposed by Kim Protasov allows you to speed up your metabolism, stop cravings for sweets and improve the functioning of the pancreas.

Kim Protasov's diet includes several stages. In the first two, it is recommended to consume mainly dairy products, but you should not choose only low-fat ones; the body needs healthy fats. Such fats even promote weight loss.

Follow the rules

The Protasov diet involves following certain rules in order to achieve maximum effect should be adhered to. Therefore, before studying detailed description menu, you should pay attention to its basic principles:

1. When choosing fermented milk products, you need to pay attention to their composition: they should not contain sugar, chemical components, or starch.

2. You should avoid eating any sweets, even sugar substitutes - this can trigger the release of insulin and you will feel hungry and constantly want to feel sweetness in your mouth again.

3. Coffee without sugar is allowed.

4. The menu should include dishes with low salt content. For example, its presence in cheeses is difficult to guess, so you should choose soft varieties.

5. Protasov’s diet develops a gradual desire to avoid eating sweets and at the same time. In this case, you can reduce the amount of food you eat, even if the diet suggests large amounts.

6. Occasionally, you are allowed to treat yourself to a dessert of fruits or berries with whipped cream.

Stories from our readers

I lost 15 kg without dieting or training in a month. How nice it is to feel beautiful and desired again. I finally got rid of my sides and belly. Oh, I tried so many things - nothing helped. How many times have I tried to start working out in the gym, but it only lasted me for a month at most, and the weight remained the same. I tried different diets, but I always fell for something tasty and hated myself for it. But everything changed when I read this article. Anyone who has problems with excess weight should read it!

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8. In the third week, you can include meat in the menu, but you can eat it in small portions and always with a side dish of raw vegetables.

9. Protasov’s diet allows you to eat three green apples a day, but they can be replaced with any other not very sweet fruits or berries.

Kim Protasov paid special attention to fluid intake when developing a diet. You need to drink non-carbonated water every day clean water in a volume of two liters. You can replace some of this volume with green tea.

Thanks to this volume of liquid, not only does the body cleanse itself of accumulated harmful substances, water helps proteins to be absorbed, regulating protein synthesis.

It is necessary to dose the liquid in 50-100 g increments, since this is the volume required for the absorption of water. Otherwise, the body will urgently expel its excess.

Low carb diet

The essence of Kim Protasov's diet

In the first and second weeks, vegetables and dairy products are allowed in unlimited quantities, but exactly twice as many vegetables should be eaten. The recommended fat content of dairy products is 5%.

Description of permitted products of the first stage of Kim Protasov’s diet:

Milk;
Cottage cheese;
Kefir;
Ryazhenka;
Katyk;
Yogurt;
Homemade cheese.

Protasov's diet allows vegetables that contain starch to a minimum. Can:

Any cabbage;
Greenery;
Celery;
Eggplant;
Zucchini;
Artichokes;
Beans in pods.

It is better to consume all vegetables raw; light steaming is allowed. Every day you can eat three green apples as a dessert, and add an egg to salads. Apples should be included in the menu as a main meal along with other dishes. This fruit has a high glycemic index and can stimulate your appetite.

At the second stage, Kim Protasov’s diet involves adding meat to the menu. You are allowed to eat up to 300 g per day meat dishes. They should be steamed, grilled, or boiled. Oil should not be used when preparing the dish.

Since the amount of protein in the menu has increased, you will have to consume three times less dairy products, but eggs and apples will remain. The second stage of Kim Protasov's diet takes three weeks.

Adaptation and exit from diet

The transition to regular food should be gradual - this condition must be observed in order not to regain the previous weight. Kim Protasov's diet involves a smooth transition to regular food for two weeks.

Detailed description of the stages of the adaptation period after Kim Protasov’s diet:

You can add olive or flaxseed oil to salads.
Dairy products should be lower in fat.
Switch to high-calorie breakfasts, including cereals cooked in water and nuts.
Instead of apples, eat any other fruit (except bananas and grapes).
In the seventh week, you can eat fish instead of meat.
Add vegetable and meat broths.
You can eat dairy products of any fat content.

After Kim Protasov’s diet has ended, the menu cannot include:

Pasta;
Potato;
Sugar;
Candies;
Flour products.

Menu for every day

In order to understand how to use the diet proposed by Kim Protasov, you should study the detailed description of the dishes for every day.

	Stage 1	Stage 2
Breakfast	Salad with green apples, low-fat cottage cheese and yogurt, seasoned with cinnamon and vanilla	Cottage cheese casserole; baked apple with cinnamon
2 breakfast	Salad with fresh beets and carrots, coarsely grated and paprika, dressed with lemon	Salad with grated carrots and beets, dressed with natural yogurt
Dinner	Tomato soup, with the addition of 1 egg, garlic, seasoned with kefir	Cold kefir soup made from cucumber and herbs with boiled meat
Afternoon snack	Carrot and celery juice; peppers stuffed with vegetables	Tomatoes stuffed with cottage cheese and garlic
Dinner	Cabbage salad with onions and peppers, tomato puree	Peppers stuffed with cabbage and tomatoes, dressed with yogurt

Recipes for the first two weeks

The experience of many women has shown that the Protasov diet is very effective; they achieved the desired results without any problems, coming up with various recipes for dishes.

Salads

1. Take: tomatoes – 2 pcs., cucumber – 1 pc., radish – 1 pc., cut into strips, mix and season with low-fat kefir. You can include 1 egg.

2. You will need: carrots, Brussels sprouts, green pea. Brussels sprouts and finely chop the carrots, mix with 50 g of green peas, sprinkle with caraway seeds and pour in natural yogurt.

3. Ingredients: white cabbage – 200 g; leek – 50 g; kelp – 100 g; cucumber – 1 pc. Chop the cabbage and cut the cucumber into slices, mix with kelp, season with kefir.

4. You will need: arugula – 50 g, spinach – 50 g, avocado – 1 piece, cherry tomatoes – 100 g, lime juice – 1 tsp. Peel and cut the avocado into cubes, tear the spinach and arugula leaves with your hands, cut the tomatoes in half, mix everything and pour over lime juice.

In May 1999, the Russian Israeli newspaper published an article entitled “Don’t make a cult out of food. A skinny cow is not yet a gazelle.” Its author, a certain Kim Protasov, described in it a diet based on vegetables and apples.

According to some sources, this is a famous Israeli nutritionist and doctor. Other sources claim that under this pseudonym was hiding an ordinary Russian journalist, leading a culinary column in this publication. One way or another, the “shuffling” has gained many followers. And if this system really helps you lose weight, why not take advantage of it?

Mechanism of action

Protasov's diet involves consuming large amounts of fiber and protein for a full 5 weeks while simultaneously reducing fat and carbohydrates. Daily energy value is up to 1,500 kcal.

Specific results are not prescribed, as they are purely individual. Judging by numerous reviews, they can be either 2 or 20 kg for the entire weight loss course. The abundance of vegetables and greens on the menu for such a long time activates numerous processes in the body:

low caloric content of dishes forces fat reserves to be used up;
the body is cleansed - thorough detoxification is carried out;
digestion improves;
metabolism improves;
craving for sweets decreases;
thanks to the protein components of the diet, muscle mass does not suffer when losing weight;
fiber creates a feeling of fullness for a long time;
protein (fermented milk products and meat) itself is absorbed slowly and slows down the process of digestion of carbohydrates (fruits and vegetables), as a result, sugar evenly enters the blood throughout the day;
this eliminates insulin surges that provoke hunger pangs;
foods with a high glycemic index control the functioning of the pancreas.

Despite the fact that the weight loss mechanism promises a comfortable feeling and lack of hunger throughout 5 weeks, in reviews you can find complaints that the first days are very difficult. So willpower will be needed in any case.

On a note. Kim Protasov's diet is recommended not only for weight loss, but also for those who are looking for a healthy method of cleansing and rejuvenating the body.

Product Lists

The diet describes in detail which foods are acceptable in the diet for the next 5 weeks, and which are prohibited.

The list of permitted fermented milk products can be described in more detail:

yogurt - natural, without sweeteners or additives;
katyk, fermented baked milk, yogurt, varenets, sourdough, kefir;
cottage cheese - soft, grained, traditional;
cheese - unsalted, ideally homemade.

Low-starch vegetables and greens:

all varieties of cabbage, cucumbers, radishes, asparagus, peppers, celery, garlic, zucchini, pumpkin, wild garlic;
greens: onions (leeks, onions, chives, trampoline, green, shallots), lettuce, leaf salads, vegetable tops, sorrel, chard, parsley, basil, spinach;
horseradish roots, celery, ;

The consumption of medium-starchy vegetables is limited, so do not get carried away:

carrots;
beets;
soybean sprouts;
turnip;
eggplants.

There should be even less potatoes and corn in the diet. If you want to achieve maximum results, you can completely abandon them.

Controversial issues

Are boiled vegetables allowed on the Protasov diet?

In limited quantities - yes, but in its classic version, vegetables must be fresh, that is, not thermally processed. It is better to eat them in salads.

Is it possible to have herring?

Not salted - yes.

Should you include soy sauce in your diet?

The classic Protasov diet prohibits any soy products, but if you cannot live without this seasoning, after 3 weeks you can treat yourself to diversify your diet.

In addition. Milk is not a fermented milk product, so it does not fit into Protasov’s diet.

Advantages and disadvantages

To ensure that the results do not disappoint, you should initially familiarize yourself with the advantages and disadvantages of the Protasov diet, based on reviews. This will allow you to prepare for negative points or warn them in a timely manner.

Advantages

Affordability: the diet does not require additional costs and will become more economical.
Health benefits: “shuffle” will improve metabolism and perform “spring cleaning” in the body.
The optimal period for losing weight: 5 weeks allows you to achieve lasting results and not plunge the body into a state of stress.
Efficiency: weight loss is quite noticeable, and the loss of kilograms is carried out due to fatty tissue without compromising muscle tissue.
Lack of quantitative limits for food: if the food corresponds to the permitted list, there is no restrictive limit for the size of portions - there is only a recommended one (for those who are aimed at “cosmic” results).

Flaws

Difficulty in purchasing 5% cheese and low-fat yogurt without additives or sweeteners.
The ban on sweets is too strict, given such a long period.
Diet monotony.
Oversaturation with fiber.
Seasonality: in winter, stores do not have such a variety of vegetables as in summer, and they are much more expensive.
Lack of hot liquid food (soups).
Among the most common side effects- feeling of chills.

A sufficient number of benefits make the diet very popular. And you can always overcome shortcomings. For example, oversaturation with fiber can be avoided by including different vegetables in the menu; You can lose weight in summer, not in winter (seasonality factor), etc.

Be careful. Do not buy cottage cheese, cheese, kefir if their name contains the word “product”. It indicates that it is a low-grade product of poor quality that will not be useful.

Contraindications

Due to the minimal amount of fat and the abundance of plant fiber and proteins, the Israeli doctor’s diet has a number of contraindications:

pregnancy;
lactation;
lactose intolerance;
impaired metabolism;
heart failure accompanied by swelling;
kidney diseases;
hypertension;
gastrointestinal pathologies.

Usually, all these diseases and conditions do not allow weight loss on any diet, and this system was no exception.

Helpful advice. To maintain your body, take multivitamin complexes for all 5 weeks. B vitamins are especially desirable.

Rules

For maximum weight loss results, follow these recommendations:

It is best to lose weight in August-September, when basic products are cheap and abundant.
“Innocent” mistakes in nutrition (sweet pills, one-piece cookies, sweets) are fraught with a serious breakdown. All these “little things” give an impetus to insulin, which will not hesitate to respond with an attack of hunger.
Criteria for choosing dairy products: minimum percentage of fat content (from 1 to 5%), absence of flavor enhancers, starch, coloring agents, gelatin, sweeteners, thickeners and other additives.
Keep the amount of salt to a minimum.
There should be 2 times more vegetables in the diet than fermented milk products. Ideal proportions: 70 grams of vegetables - 30 ml of milk.
Don't force yourself to eat what you don't want. In the 2nd week, the surges in blood glucose will stop - your appetite will wane - you can reduce the amount of food you eat.
For meat and fish, heat treatment is required. They can be fried, but without oil, stewed, baked on the grill, in the oven, over coals, boiled, steamed. Even barbecue is possible if the marinade does not contain unauthorized products.
Green apples, which are the basis of the diet, must be fresh.
If a breakdown occurs, you should not punish yourself for it. Have a vegetable fasting day and continue to follow the system. No need to start all over again. And within 2-3 days you will have to increase physical activity.

Many people ask which is better: the Protasov diet or? Both are high-protein and low-carbohydrate. However, Israeli has one clear advantage over French: its basis is vegetable fiber. This eliminates the main disadvantage of protein nutrition - high load on the kidneys. It also provides deep cleansing of the body.

Keep in mind. As part of the Protasov diet, fermented milk products are allowed to be heat-treated, i.e., frozen, boiled, or made into casseroles.

Description by week

The table shows the weekly change in diet: 1-2 weeks are given in more detail, since throughout next days meat is simply added and the amount of fermented milk products is reduced.

Exit

Exiting the Protasov diet requires special attention, which will take more than 1 week. If you ignore its main stages, the entire five-week fast may be useless. Without proper nutrition, lost pounds will quickly return.

6-7 weeks

Add vegetable oil little by little, 3 tsp at a time. in a day.
Reduce the fat content of dairy products to replace animal fats with vegetable fats.
Start the morning with porridge on water (same). Add nuts to them in small portions.
Continue eating apples. Gradually replace 2 out of 3 with other fruits, but in the same volume. Avoid grapes, dates and bananas.
Gradually replace fermented milk products with lean meat.

8-10 weeks

Continue replacing fermented milk products with fish and meat. Add them to the menu additionally.
Replace low-fat fermented milk products with your usual ones.
Start eating light broths little by little - meat and vegetable.
Do all this on different days.

Potatoes, baked goods, pasta, products made from white flour are banned for 2 months.

An approximate way out of the diet:

6th week: + porridge for breakfast;
7: + vegetable oil, + 2 fruits, - 2 apples;
8: + meat, some dried fruits;
9: + more meat and fish, boiled vegetables;
10: + light broths, .

The right way out of the diet is a guarantee of lasting results and consolidation of newly acquired eating habits. If you continue to limit yourself in the consumption of sweets, fatty and starchy foods (not to give them up completely, but just to minimize them), you can maintain a slim figure for a long time.

Recipes

Studying the menu, you will notice that it includes special dishes designed specifically for Protasov’s diet. You can find some recipes here.

Baked cheesecakes

Mix the egg with 2 tbsp. l. granulated sugar, add salt.
Stir in 400 grams of cottage cheese.
Bring to a homogeneous consistency and form cheesecakes. To make them come off your hands easier, use olive oil, which can be used to lubricate your palms.
Place the curd balls on a baking sheet and bake for 20 minutes.

Option 1. Mix 120 ml of yogurt, 3 chopped garlic cloves, 2 tsp. Dijon mustard.
2 option. Mix 120 ml yogurt, 20 ml lime juice, 2 tsp. Dijon mustard.
3 option. Mix 120 ml yogurt, 2 tsp. soy sauce.

Protasovsky homemade 5% cheese

Ingredients:

600 g of cottage cheese;
150 ml milk;
10 g butter;
egg;
2 g salt;
a pinch of soda.

Preparation:

Crumble the cottage cheese.
Pour hot milk.
Cook for 10 minutes over low heat.
Pour onto cheesecloth and leave to drain.
Transfer the remaining cheesecloth into a bowl.
Add other ingredients.
Mix.
Cook for another 10 minutes in a water bath, stirring continuously.
Press down.
Cool.

Protasovski-style omelette

Cut the cheese into slices.
Mix the egg with 50 ml, add a little salt.
Pour the egg-kefir mixture over the cheese and pour into the frying pan.
Cover with a lid and bake over low heat until done.
Sprinkle with herbs.

Cottage cheese casserole

Mix 200 grams of granular cottage cheese with a raw egg.
Grate the green apple along with the skin. Pour into the curd-egg mixture and beat.
Add 50 ml yogurt. Mix.
Pour onto a baking sheet.
Sprinkle cinnamon on top.
Bake in the oven until fully cooked.

Cheese and tomato puff salad

Lay out the layers in the following sequence:

Crush the garlic clove and rub the bottom of the plate over the entire area.
Slices of a large, fleshy tomato.
Grated feta cheese (cheese).
Boiled egg passed through a fine grater.
Chopped greens.
Black pepper powder.

Salad "European"

Mix 2 sweet peppers cut into strips, slices of 2 tomatoes and 2 cucumbers.
Sprinkle with 70 grams of grated cheese.
Add chopped onion.

Kim Protasov's diet is affordable, effective, and simple. It owes its popularity to the relative ease of recommendations and good results. Its author does not promise miracles out of thin air in the form of minus 10 kg in a week: according to this system, everyone can lose as many kilograms as needed, most importantly, without any harm to health.