Klim Protasov's diet description by week. Protasov's diet - menu and original recipes. Diet Protasov. Detailed description

How long does the diet last?

5 weeks, continuously.

Is an exit required?

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

How many kilograms can you lose during a diet?

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

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

The main message of Kim Protasov:

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

How does weight loss happen?

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

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

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

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

It is much more pleasant to lose weight once than to push kilograms back and forth. This is the only way we can maintain health, without which there can be no long-lasting beauty.

Principles of the Protasov diet in questions and answers

In 5 weeks of losing weight we will go through several stages. The products they have in common 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 this?

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

Low-fat milk against weight loss on Protasovka!

Can milk with additives be used?

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

Drinking regimen: what liquid and how much to drink?

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

Calorie count and portion size?

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

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

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

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

What about salt? Is it possible to salt food?

You can't skip salt! It should be limited to an average rate of 3 to 5 grams per day. This is 1 full teaspoon. We remember the amount for the future: it is optimal for healthy physiology.

Do I need to take supplements with vitamins and minerals?

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

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

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

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

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

Protasov's diet: weekly menu

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

• Raw vegetables, cottage cheese, kefir, yogurt 5% fat are the foundation of the diet.
• Additionally/optional: 1 chicken 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 - standard menu for the first weeks.

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

Attention!

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

What do we eat in the 3rd, 4th and 5th 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.

Method of preparation: boiled, steamed, stewed or fried, but without oil.

By weight - 300 grams. Here is the approximate amount of raw product you will need:

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

Canned meat and fish are acceptable, containing only water, salt, meat/fish.

Sample menu with meat/fish:

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

Delicious recipes according to Protasov

No detailed description of the diet would be complete without recipes. Each recipe will please us with ease of preparation and juicy rich taste.

Redechny salad

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

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

1 more week (10th):

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

Pros of losing weight according to Protasov

1) Psychological comfort.

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

The author himself insists that losing weight is not fasting! Fasting means slowing down your metabolism and forcing your body to store every calorie it receives. Therefore, “Eat!” - the first and loud call of the creator of the methodology.

2) Combating hyperinsulinism.

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

3) Easy absorption of products.

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

4) Additional detoxification due to intestinal cleansing.

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

5) Beneficial protein and calcium.

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

Disadvantages of the technique

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

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

Even if you love vegetables and milk and easily endure restrictions, you can’t greatly underestimate the calorie content per day. This slows down your metabolism and interferes with weight loss. It will come faster.

Direct contraindications for the Protasov diet:

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

We will be glad if you have no questions about Protasov’s diet. Detailed description above is based on the creator's book and personal experience using this method of losing weight.

Thank you for the article (49)

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. Mysterious author. But the diet gives results, and for many this is the most important thing. But who invented it, how it happened, is another question. Protasov’s diet – detailed description and reviews, that’s what we’ll talk about today.

No one knows who is the author of the diet that has been worrying minds since the era of the USSR. There is a version that it was created by someone 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 gained a lot of followers.

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

Like every diet, “shuffling” has its own individual characteristics:

1. The basis of the diet in this diet is vegetables and dairy products.
2. The revolutionary thing here is that instead of starvation, the diet suggests not to deny yourself meals. You can eat as much as you want and when you want.
3. There is a list of permitted products. We will discuss them a little later.
4. The duration of the diet is five weeks and each week has its own principles. We will also talk about this in more detail.
5. No salt - this is Kim Protasov’s recommendation. This rule avoids swelling and improves the general condition of the body.
6. The mechanism on which the method is based is that proteins cleanse the intestines and normalize blood sugar levels. This also helps reduce cravings for sweets.

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 resorption of fats.

Authorized Products

Dairy products should have a fat content of no more than 5%, but not low-fat. We buy natural fermented milk - without sweeteners, dyes and starch.

Water balance- daily at least two liters every day. This includes:

• drinking still water;
• coffee and tea without sugar/sweet substitutes;
• With freshly squeezed juices Not from fruits, but from vegetables.

Additionally you can:

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

Prohibited Products

All alcohol is also prohibited.

Diet of Kim Protasov - description by week

First week. At this stage, you are allowed to eat raw vegetables in any quantity. You can prepare vegetable puree, salads or smoothies. You can afford cheese and a boiled egg - only one per day. No more than three green apples during the day.

Eat according to the proportion: for every 30 g of fermented 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 should not eat heat-treated vegetables, I would recommend adding variety to your diet. With a large amount of raw vegetables, constipation, bloating or exacerbation of gastritis may occur. Do you need this?

• Instead of boiled eggs, make a low-milk omelet or steam soufflé. In this form, eggs are easier to digest by the body. I know from myself that I cannot eat more than 1 boiled egg a day. But I love omelette with vegetables :)
• Follow the “50/50” rule. Divide your daily intake of vegetables. Eat half of it raw, steam the rest or bake in foil.
• Cheese can be replaced with homemade cheese. She is less fat.
• You can cook cottage cheese casseroles, cheesecakes in the oven, or make homemade cottage cheese.

Second week. The nutrition of the first week smoothly transitions into the second. The body gradually gets used to the products 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 leave the body. This is approximately 2-3 kg. And then the weight may rise. And you need to connect here physical exercise. At least just a simple walk. By the way, I wrote about that.

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. This can be done on a non-stick coating.

The consumption rate formula has changed to:

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

This week you can diversify your breakfast with oatmeal on the water. Pour one or two tablespoons of cereal with the required amount of boiling water. Let it sit 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. To diversify your diet, you should combine different combinations for every day. For example, vegetables and fish or meat and vegetables.

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

Menu for every day

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

Monday

• Breakfast: 120 grams of cottage cheese and a green apple.
• Dinner: Creamy cauliflower soup, Greek salad.
• afternoon tea: One boiled egg.
• Dinner: Zucchini and tomato casserole with garlic and herbs.

Tuesday

• Breakfast: Green apple, yogurt.
• Dinner: Cabbage soup with chicken broth.
• afternoon tea: Freshly squeezed carrot juice with celery.
• Dinner: Curd casserole, fermented baked milk.

Wednesday

• Breakfast: Oatmeal on water, hard cheese.
• Dinner: Salad of arugula, cherry tomatoes and carrots.
• afternoon tea: Kefir okroshka with cucumber and herbs.
• Dinner: Cauliflower and broccoli stew with spices.

Thursday

• Breakfast: Cheesecakes, kefir.
• Dinner: Zucchini puree soup.
• afternoon tea: Green apple.
• Dinner: Salad with carrots and garlic, baked chicken breast.

Friday

• Breakfast: Smoothie made with spinach, cucumber, green apple and water.
• Dinner: Steamed fish with salad of radishes, cucumbers, boiled egg and dill.
• afternoon tea: Cottage cheese, fermented baked milk.
• Dinner: Baked eggplants stuffed with tomatoes, bell peppers and cheese.

Saturday

• Breakfast: Salad of tomatoes, peppers and cucumbers.
• Dinner: Gazpacho.
• afternoon tea: Vegetable sandwiches (cheese slice, tomato, lettuce, cheese slice).
• Dinner: Fish soup.

Sunday

• Breakfast: Omelet, coffee.
• Dinner: Chicken cutlets, beet and garlic salad.
• afternoon tea: Green apple puree.
• Dinner: Pumpkin puree soup.

Quitting the diet

The “exit” stage is no less important than the active five weeks of the diet itself. At this stage, the effect is consolidated. Gradually, it’s time to return to a place where variety and choice reign. Tips for a smooth transition to your usual diet:

• Add vegetable oil when cooking vegetables. Better olive, linen or saffron. But, no more than three teaspoons in one day.
• Replace green apples with other fruits of the same size. Just don't start with grapes and bananas. It can be a kiwi or an unsweetened pear.
• For breakfast, cook cereals, but so far only on the water.
• It's time for nuts. Don't use them right away. It's better to start with almonds.

All this must stretch for two weeks after five on a diet.

• Replace dairy products with fish and meat.
• Prepare soups with stronger broths and introduce vegetables not only from the permitted list.
• If you are not yet accustomed to such a diet and you are drawn to “forbidden” foods, try to wait. For a month, do not include pasta, baked goods, potatoes, or any processed foods that contain white flour in your new diet.
• Bring snacks with you to work. Good for this cocktails suitable for weight loss.

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

Protasov's diet - reviews and results

For you to accept correct solution and understand what awaits you, I suggest that you 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’s more, they are not found on any other diet. I'm in my second week. There is no desire to “break loose” and it is generally easy to cope when this approach is based. I recommend to all.

Jeanne: I made it through my five weeks. We passed easily. Lost almost 12 kg. For some reason, in the first weeks, the weight went away slowly, but in the last two weeks everything went smoothly and the arrows on the scales were very pleasing.

Irishka: I tried the diet twice and lost 5 kg. But, the exit from the diet did not go according to the rules. I broke down and the weight quickly returned.

Lera: It took me two days. Such severe hunger tormented me that I decided to quit the diet before I could start. From vegetables there is no feeling of satiety, and I do not like sour-milk products.

Anna: Little hot, which is detrimental to the stomach, especially in the cold period of time. I think you should watch the body's reaction. For some, the diet is suitable, but for some it is definitely not.

conclusions

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

By the way, I recently read that scientists have discovered an interesting feature. It turns out that if you lose weight not alone, but with someone, then the result of weight loss is 50% higher. It turns out that the expression “together is easier” works. Therefore, let’s unite together against extra pounds and give them a fight back :)

And I say goodbye, dear readers! Share the article on in social networks, take care of yourself and do not forget, before starting any diet, it is better to consult with your doctor. How will the results be, write your reviews about the Protasov diet. Let's discuss it together. Until we meet again! And so as not to miss the most important things, stay tuned for updates :)

Kim Protasov’s diet differs from others in that you can stick to it without harming your wallet and stomach. Her menu contains those products that each of us sees on the table every day, without even thinking that with their help you can lose weight.

At the end of the 20th century, Israeli scientist, doctor and nutritionist Kim Protasov invented a revolutionary method of losing weight. At that time, it was considered unrealistic because it refuted all the principles and laws of already existing diets.

The resourceful Doctor Protasov invented not only a guide to action, but also popular expression, outlining in a few words the state of the body and soul of a woman who must lose weight correctly: “A skinny cow is not a gazelle!” Thus, he attracted maximum attention to himself and the unique diet he invented.

Basic principles of the diet

How effective the Protasov diet is can be judged by what reviews of the results are noted by those who have already lost weight with its help. Among the advantages of this power system are:

• A tasty and healthy diet that consists of dairy products and vegetables.
• Unlike other weight loss methods that promote minimizing food consumption, Protasovka advises not to deny yourself food. That is, the diet is designed to help you eat deliciously and lose weight. Moreover, eating is allowed not only during the day, but also in the evening and at night. The main thing is to choose the right recipes from permitted products.
• Due to the fact that the menu includes only healthy ingredients, people who do not want to lose weight use this diet to maintain normal health.

The calorie content of Kim Protasov's diet should not exceed 1200-1500 kcal.

It is difficult for a modern person to prove that you can eat as much as you want and lose weight until you get results, but this diet is a clear confirmation of this. The principle of operation of the Protasov system is simple - fiber, together with a large amount of protein foods, normalizes blood sugar levels, helps the body independently get rid of fat reserves and eliminates cravings for sweets and starchy foods.

Protasov’s diet menu contains foods that help the body become saturated with amino acids and a boost of energy, while fat deposits act as a catalyst for human vital activity. Fiber, swelling in the stomach, gives a feeling of fullness, and a person consumes a much smaller amount of food than he could.

The only strict requirement of Kim Protasov’s diet is a complete abstinence from salt and sugar. This gives the following results: helps remove swelling from body tissues, improves well-being, and gives a feeling of freshness and lightness.

Detailed menu description

What is possible

Components of the diet of Kim Protasov’s nutrition system:

• All vegetables. The main thing is cabbage! You can choose the rest according to your taste and discretion: zucchini, eggplant, tomatoes, radishes, bell peppers, any greens, etc.
• Freshly squeezed (in-house) vegetable juices.
• Dietary meat - chicken, veal, beef.
• Sea and river fish, seafood.
• Cottage cheese (only 1% fat).
• Cheeses with a fat content of up to 5%.
• Fermented milk products with low fat content.
• Chicken or quail eggs.
• Necessarily! Green apples.
• Tea and coffee without sweeteners.
• Pure still water - 2 liters per day.

What not to do

• Soft cheeses. This could be: feta cheese, feta, mozzarella, suluguni, etc.
• Milk and dairy products with fat content higher than 4%.
• Any oil.
• Cereals, flour products. Dumplings are especially not recommended.
• Fried potatoes.
• Semi-finished products and sausages, smoked meats.
• Fatty meat - pork or lamb.
• It is strictly forbidden to eat in fast food restaurants.
• It is necessary to exclude fast carbohydrates from the diet - sweets and baked goods.
• You can not add salt and sweeten food.
• Nuts.
• Any alcohol.

Weekly diet

The following foods can be included in the daily diet of each of the days of the Shuffle:

• yogurt (unsweetened) with fat content up to 4-5%;
• hard cheeses;
• vegetables in any quantity.

The diet is divided into a weekly menu, for each of which you can choose recipes or come up with your own.

Week #1 - Start!

• Smoothie (or puree) from fresh vegetables. The diet recommends eating them only fresh.
• Vegetable salads or sandwiches. You can add a small piece of hard cheese.
• Chicken egg - 1 pc. in a day.
• Green apples - 3 pcs. per day.
• It would not be superfluous to recall that it is imperative to drink clean still water in a volume of 2 liters daily.

Week #2 - Getting used to it!

The second week of Shuffle is not much different from the first in terms of diet. Or rather, it’s not different at all. You still continue to eat vegetables, cheese, eggs and apples. If you want to achieve the best results, try to exclude cheese from the menu and eat eggs not every day.

During this period, it is recommended to start playing sports. An unusual lightness will appear in the body, and this will contribute to the rapid burning of calories during training. It is not necessary to exhaust yourself on exercise machines; you can limit yourself to short jogging or walking for 2-3 hours a day.

Week #3, 4 and 5 - Meat on the table!

This is a wonderful time for meat lovers! Every day, Kim Protasov’s weight loss program allows you to add 200-300 g of fish or meat to the menu for the past 2 weeks. However, it should be remembered that all meat and fish dishes should be cooked exclusively by steaming or boiling. Prepare food so that it is pleasant and tasty to eat, otherwise you will quickly get bored with the diet, and you may break down when you are halfway through the final.

The optimal duration of the Protasov diet is 5 weeks. The most active weight loss occurs in weeks 4 and 5. The exit from it should be the same amount of time that you spent on observing it.

Indicative menu and recipes for the week

It is advisable to create a description of the menu and recipes for the Protasov diet in advance so that you always have the necessary products in the refrigerator and you can prepare the necessary dishes at any convenient time. This menu can be followed starting from the 3rd week of the diet:

Low-fat cheese: video recipe

Pros and cons of the diet

Advantages

Reviews from those losing weight indicate that among the positive aspects and results that they achieved with the help of Shuffling, the following can be noted:

• Under the only condition - to eat only foods allowed by the diet - you can eat them even at night.
• One of the significant advantages of this type of diet is the availability of ingredients. That is, you can buy all the necessary products at any time in any store. At the same time, they are inexpensive.
• Protasov's nutrition system can be used both in summer and spring, and at any other time of the year.
• The diet normalizes metabolism and has a beneficial effect on the functioning of the gastrointestinal tract, heart and blood vessels.
• The amount of food provided in the food set is not limited, but it is impossible to overeat on a diet.
• Light and satisfying meals consisting of protein and fiber will not let you go hungry throughout the entire period.
• Invent recipes yourself or look for them on the Internet to make your dishes tasty and varied.
• Proteins help eliminate fat deposits. Under normal conditions physical activity Protein foods stimulate the development of muscle mass.
• Another important plus is that the diet does not prohibit the consumption of fatty foods. Preference is given to milk fats.
• Normalization of the gastrointestinal tract and intestines occurs even in those who constantly suffer from constipation.
• Protasovka’s diet, balanced in the composition of minerals and vitamins, helps to stay in good shape.
• The results can be saved for a long time.

The disadvantages of Kim Protasov’s diet and options for solving them include the following:

• Not every person can withstand a difficult two-week period, when a small set of products is allowed. Therefore, it is preferable to go on this diet in summer time of the year.
• Cheeses with fat content up to 5% are rarely found on store shelves. Therefore, feel free to replace them with low-fat cottage cheese or homemade cheese (except feta cheese).
• Yogurt and cottage cheese, recommended for consumption in the Protasov diet menu, should be eaten without sour cream, sugar, salt and other ingredients. It is allowed to add fruit.
• It is not advisable to eat the same type of dishes day after day. The diet should be balanced and varied. You can find recipes for menu development on the Internet.

Be sure to take vitamins while dieting.

Contraindications

Among the contraindications of the Protasov system are the following:

• Dr. Protasov's diet is contraindicated for those who suffer from allergic reactions to lactose.
• Allergy sufferers are not recommended to consume vegetables and fruits during the diet, to which they may have a reaction.
• The main contraindication is chronic diseases of the gastrointestinal tract, intestines and pancreas.
• This feeding method is strictly prohibited for pregnant women and nursing mothers.
• It is not advisable for those who are susceptible to cancer to go on a diet.
• Patients suffering from metabolic disorders should consult their doctor.

Before starting each diet, it is advisable to undergo a doctor’s examination and carefully monitor your own health.

Weekly exit from diet

On the first day of the sixth week, you should not switch to the diet that you had before Kim Protasov’s diet. Logging out should be gradual and slow. It is strictly forbidden to consume foods rich in fast carbohydrates. It is better to stick to the same diet - eat your favorite foods in the order that you like best.

So, the approximate nutritional plan when leaving the Protasov diet looks like this:

• Week 6. Dairy products should be used the same and with the same percentage of fat content as during the diet. It is allowed to add 1 tsp to salads. vegetable oil per serving. It is possible to consume fatty foods, only very little and infrequently.
• Week 7. Green apples are still allowed, but now they can be replaced with other fruits or berries. The exception is bananas.
• Week 8. You can add dried fruits and berries to the menu.
• Week 9. Vegetables are allowed to be boiled. Include more and more meat and fish in the menu.
• Week 10. Now you can eat chicken or turkey broth. Dishes low in carbohydrates and fat are allowed.

It is advisable not to eat bread, baked goods, pasta, potatoes and sweets for a long time.

Thanks to research, nutritionist Kim Protasov gave the world a healthy diet that helps fight painful excess weight. The author of the technique has an extraordinary approach to business, able to look at life with a positive attitude. He described his own diet as easy to follow. From the outside, no one will even notice that the person used this diet, but they will notice positive changes in appearance.

The essence of the Protasov diet

Kim Protasov's diet refers to those types of diets that are aimed at cleansing and healing the body. Following it helps you learn to eat right and get rid of the habit of overeating flour, sweets, and fatty foods. For 5 weeks on this diet, raw vegetables are consumed in unlimited quantities, fermented milk products without sugar and starch with a fat content of no more than 5%.

The main thing is that the ratio of products corresponds to the proportion: for every 70 g of vegetables you need to eat at least 30 g of fermented milk products. Allowed 1 chicken or 3 – 4 quail eggs boiled. As a dessert, an Israeli nutritionist allows you to eat 3 green apples a day.

Be sure not to forget about the importance of water for the body and drink at least 2 liters a day.

The diet works by reducing the amount of fat and increasing complex carbohydrates and proteins. This proportion triggers proper metabolism and, therefore, improves digestion. Which, in turn, affects not only weight, but also the overall health of the body.

Strong hair and clear skin are additional pleasant consequences of this diet. As a result, nutritionists advise practicing “shuffling” once a year, even for those who do not have problems with excess weight, but want to cleanse their body.

Benefits of Kim Protasov's diet

• You won't have to feel hungry. Kim Protasov's diet menu is designed in such a way that there is no need to limit the serving size. In addition, there are no restrictions on the time of eating: if you want to eat in the morning, eat; if you are hungry in the evening, no one forbids you to eat.
• Refusal of many sweets leads to the fact that the functions of the pancreas are gradually improved. The desire to eat something sweet and tasty gradually disappears.
• The large amount of fiber found in fruits and vegetables helps detoxify the body. The intestines and blood are perfectly cleansed.
• Drinking water promotes the active elimination of toxins.
• The main products of the first weeks of the diet are apples and fermented milk products, which supply the body with pectin, calcium, lactose and protein.
• The body gradually gets used to healthy food and rebuilds itself.

Disadvantages of Kim Protasov's diet

• Judging by the reviews, the Protasov diet is difficult to maintain for those people who cannot tolerate dairy products (this can be either an allergy to the components or an individual intolerance).
• Large amounts of fiber for certain diseases of the internal organs can only be consumed in combination with cereals, which envelop the walls of the stomach and intestines, protecting them from damage.
• People suffering from hypertension and heart disease should limit their fluid intake, otherwise edema cannot be avoided.

The first and second weeks of the Kim Protasov diet

Kim Protasov's diet contains a list of foods allowed for weekly consumption; from the description it follows that the diet consists of 2 stages. In the first 14 days, the consumption of a variety of raw vegetables is allowed. The third part of the diet should consist of cabbage dishes. Fermented milk products should not contain more than 5% fat:

• homemade yoghurts without sugar;
• cottage cheese with a grainy consistency;
• low-fat kefir;
• low-fat varieties of hard cheese.

It is allowed to include in the daily diet 1 boiled chicken egg, 3 medium sour apples (like Semerenka). A large amount of plain water must be added to the entire healthy diet.

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

Eating is allowed without any time restrictions: at dawn, during the day, in the evening, at night. You can’t go hungry - this is fraught with psychological breakdowns and increasing portions from one to three.

Vegetables can be salted, chopped and topped with yoghurt. Adding plenty of greens improves taste quality dishes. Dill, parsley and lettuce contain a treasure trove of vitamins. You can add a boiled egg to salads or replace it with a spoonful of cottage cheese.

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

Information for men

Week 3-5 of Kim Protasov's week

During this period, lean meat is added to the diet. Vegetables become side dishes, and the meat ingredient becomes the basis of the dish. You can bake meat in foil or on the grill, stew it, or fry it in a Teflon-coated pan without oil. The meat can be steamed or boiled in water.

There are many variations in preparing dishes with meat and vegetables. The simplest recipe is to fry the meat in a dry frying pan, add any vegetables, herbs, aromatic herbs, and simmer under the lid until cooked. If the vegetables do not produce much juice, add water to the pan.

Complete list of allowed foods on the Protasov diet

• Fermented milk products with a fat content of 5% or close to it.
• Natural yoghurts without sweeteners, thickeners or fruit additives.
• Ryazhenka, curdled milk, katyk, Varenets, kefir, sourdough - all high fat content.
• Soft, grained or traditional cottage cheese.
• Unsalted cheese, preferably homemade.
• Do not buy cottage cheese, kefir, cheese, etc. from this list if the name contains the word “product” (kefir, cheese, curd, etc.). This is a low quality product that does not meet the requirements.
• Fermented milk products can be heat-treated - frozen, boiled (for example, cheese), made into casseroles, etc.
• Meat, poultry and fish.
• The meat should be lean. Beef is preferable to pork. Chicken and turkey are preferable to goose and duck.
• Seafood.
• By-products (liver, kidneys, chicken gizzards, etc.).
• Fish caviar can be included in the menu from the 15th day.
• Fish, preferably low-fat varieties. Fatty fish - maximum 2 times a week.
• Heat treatment is required. You can stew and fry without oil, bake in the oven, on the grill (including in an air fryer), on coals (kebabs), boil in water and steam. The barbecue marinade should not contain unauthorized ingredients.
• Green apples - 3 pieces per day.
• Raw non-starchy vegetables and herbs - in any quantities and combinations.
• All types of cabbage. Cucumbers, radishes, peppers, asparagus, garlic, zucchini, pumpkin, celery (stalks), wild garlic.
• Greens: onions (onions, leeks, chives, trampoline, shallots, green feathers); lettuce and all leaf lettuces; sorrel; turnip tops and edible tops of other vegetables; Swiss chard; parsley; spinach; basil and other table herbs.
• Horseradish roots, ginger, celery (not pickled!).
• Raw medium-starchy vegetables are allowed in limited quantities.
• Carrots, beets, soy sprouts, turnips, eggplants.
• Frozen vegetables are heat-treated - they cannot be consumed!
• Nori and other seaweeds, seaweed.
• Allowed raw, fried without oil, dried (natural drying).
• One egg a day.
• Heat treatment is required (boiled, fried without oil, poached).
• Unlimited coffee and tea.
• Without sugar, sweeteners, milk, cream, fruits and berries. The exception is lemon or lime juice.
• Freshly squeezed juices from apples, tomatoes (no salt!) and other vegetables.
• Only homemade juices! Bagged purchases are prohibited!
• Lime or lemon juice (not acid) for dressing vegetables and adding to drinks.
• Herbal decoctions and infusions.
• Seasonings.
• Mustard powder, cinnamon, vanillin (pure powder), natural spices and herbs, dried bell pepper.

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

Prohibited foods on the Protasov diet

Products that are prohibited on this diet:

• Starchy vegetables - potatoes, corn, sweet potatoes, celery root and parsley, etc.
• Cereals and legumes.
• Dairy and fermented milk products with a fat content of more than 5%.
• Soft types of cheeses, processed cheese.
• Fatty meats - pork, lamb.
• Smoked meat and fish, sausages.
• Fast food.
• Pickles and marinades.
• Butter, margarine.
• Sugar and its substitutes.
• Baking, bakery and pasta products.
• Yeast.
• Purchased concentrated vegetable and fruit juices, lemonades.
• Nuts and any snacks.
• Alcoholic drinks.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

Those wishing to go to proper nutrition, get rid of excess weight, Kim Protasov’s diet is perfect - recipes for 1-2 weeks, the basis of the menu is apples, vegetable salads and fermented milk products (yogurt, kefir, cottage cheese). It is easy to adhere to such a nutritional system, since there is no need to give up large amounts of your favorite food. Thanks to the various recipes of Protasov Kim's diet, it is possible not only to lose up to 14 kg of excess weight, but also to improve the functioning of the digestive system.

What is the Kim Protasov diet

The main principle of Protasov Kim’s diet is maintaining a balance of dietary fiber and proteins. This diet helps gentle cleansing intestines and body from waste, toxins, breakdown of fats, normalizes blood sugar. Fiber, being in the stomach, swells, due to this the feeling of hunger is satisfied, appetite and cravings are reduced. harmful products.

Nutritionists who follow Kim Protasov’s diet recommend limiting salt intake: this helps eliminate edema. As a result, a feeling of lightness appears, the skin becomes healthy. appearance. Protasov's diet (recipes for 1-2 weeks) does not impose restrictions on the amount of food eaten. Officially approved products can be eaten for breakfast, lunch, lunch, afternoon snack, dinner and even at night. It's important to drink more water, it is permissible to drink green tea and herbal infusions.

Stages of the Protasov diet

The shuffle lasts 5 weeks and consists of three main periods, each of which has its own rules. To achieve the desired result, it is important to adhere to all recommendations regarding diet. The following stages of Protasov Kim’s diet are distinguished:

1. Vegetarian. Lasts two weeks, recipes can use raw vegetables, green apples, boiled eggs, low-calorie dairy products.
2. Milk-vegetable diet + meat. Lean meat and fish are added to the first stage recipes; this diet must be followed for 1 week.
3. Quitting the diet. Aimed at consolidating the results obtained. This period (lasts 2 weeks) involves a gradual increase in the calorie content of food and the introduction of other foods into the diet.

Protasov diet menu 1-2 weeks

During the first 2 weeks of weight loss on the Kim Protasov diet, the menu consists of vegetables and fermented milk products in a 2:1 ratio. For recipes, you need to choose low-calorie milk, no more than 5% fat, it can be kefir, yogurt without additives, or homemade cheeses. Give preference to vegetables with low starch content:

• cucumbers;
• cabbage (Peking cabbage, white cabbage);
• dill, parsley, onion;
• eggplants, zucchini;
• green beans.

It is advisable to steam foods or not heat them at all. Every day, with dairy products and vegetables, you can eat 1 boiled egg and 3 sweet and sour apples, preferably green ones. It is important to add fruits to your main meal rather than snack on them, since the high glycemic index of apples can cause hunger and increase appetite. They should only be fresh - baked, soaked, or dried cannot be eaten yet.

Allowed foods on the Protasov diet

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

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

Protasov diet recipes 1-2 weeks

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

Diet okroshka with kefir

• Cooking time: 35 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 128 kcal / 100 g.
• Type of cuisine: Russian.
• 
  

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

  Ingredients:

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

  Cooking method:

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

  Celery soup for weight loss with tomato juice

  • Cooking time: 45 minutes.
  • Number of servings: 4 persons.
  • Calorie content of the dish: 58 kcal / 100 g.
  • Purpose: for lunch.
  • Type of cuisine: Russian.
  • Difficulty of preparation: easy.

  The basis of Protasov Kim's diet is vegetables, so celery soup will be an excellent dietary dish. The leaves and roots of the plant contain a lot of vitamins, and celery itself helps normalize metabolism, blood sugar levels, and remove excess fluid from the body. Besides useful properties This soup also has excellent taste and aroma.

  Ingredients:

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

  Cooking method:

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

  Diet omelette with vegetables

  
  

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

  Ingredients:

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

  Cooking method:

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

  Tomatoes stuffed with cottage cheese and herbs

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

  Stuffed tomatoes for the Protasov diet for the first weeks are very easy to prepare. They can be a regular everyday snack or a holiday treat. The combination of cottage cheese, herbs and garlic with tender tomato pulp gives the dish an amazingly delicate taste. The bright colors of the snack components lift your spirits. To make the treat especially tasty, choose the ripest and juiciest tomatoes.
  

  Ingredients:

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

  Cooking method:

  1. Chop the greens and grate the garlic on a fine grater.
  2. Add cottage cheese to them, pepper, salt, and stir thoroughly.
  3. Cut off the tops of the tomatoes and remove the core with a tablespoon.
  4. Add the tomato pulp to the curd mass, stir.
  5. Stuff the tomatoes with the mixture, place the lettuce leaves on a plate first, and then the stuffed tomatoes.
  6. Decorate with herbs if desired. Bon appetit!

  Carrot salad with yogurt

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

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

  Ingredients:

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

  Cooking method:

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

  Beetroot soup with kefir for weight loss

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

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

  Ingredients:

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

  Cooking method:

  
  

  Homemade skim milk cheese

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

  Low-fat cheese is one of the best permitted foods on the Protasov Kim diet, especially in the first two weeks. Finding it in the store is not easy, but preparing it yourself is quite possible. In addition, the ingredients of homemade low-fat cheese will be natural, fresh, without preservatives or other additives. Thereby simple recipe you will have more than one favorite dish based on a protein product.

  Ingredients:

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

  Cooking method:

  1. Mix cottage cheese with milk in a saucepan until homogeneous mass.
  2. Place on low heat, stirring constantly, and bring to a boil. Cook for about 10 minutes more.
  3. Place the fermented milk mixture in a colander (line with gauze if necessary), and allow the liquid to drain.
  4. Add to curd mass egg, butter, salt, soda, stir well. Boil for another 10 minutes over low heat.
  5. When the mixture thickens, place it in a greased mold. vegetable oil, put in the refrigerator overnight.

  Cabbage-apple salad

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

  Fresh vegetables and fruits are not only good for health, but also for weight loss. Try to prepare a simple cabbage-apple salad, invented for Kim Protasov’s diet for 1-2 weeks. The ingredients for the snack are always at hand, preparation does not take much time, and everything turns out very tasty. Choose the freshest vegetables and fruits for your salad - they will enrich your body with vitamins and important microelements.

  Ingredients:

  • cabbage – 250 g;
  • bell pepper – 1 pc.;
  • sweet and sour apple – 1 pc.;
  • onion – 1 pc.;
  • salt, Apple vinegar- taste.

  Cooking method:

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

  Dietary cottage cheese casserole with apples

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

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

  Ingredients:

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

  Cooking method:

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

  Fruit salad with yogurt for weight loss

  
  

  During 1-2 weeks of Kim Protasov’s diet, only apples are allowed to be eaten, so the salad can only consist of them. You can top this snack with low-fat or low-calorie yogurt. Try adding cinnamon and vanilla to the salad, and it will acquire an amazing aroma. This treat can be an excellent replacement for cakes and pastries. Due to its low energy value, fruit salad promotes rapid weight loss.

  Ingredients:

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

  Cooking method:

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