Nutrition for Kim Protasov. Diet of Kim Protasov: detailed description by week, menu for every day. Exit from the Protasov diet by week

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 is 1 chicken or 3 - 4 boiled quail eggs. 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 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:

• yoghurts homemade sugarless;
• 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 move into the category of side dishes, and the meat ingredient becomes the basis of dishes. You can bake meat in foil or on the grill, stew it, 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.

Kim Protasov's diet is one of the short-term weight loss programs. A popular scheme involves the inclusion of a large amount of coarse fiber and fermented milk components in the daily diet. Not everyone can maintain such a diet. It is not recommended to go on a diet if you have health problems.

Protasov’s diet has fairly simple but strict principles:

• The main composition of the diet is vegetables. To maintain microflora and ensure the normal functioning of the gastrointestinal tract, the menu includes fermented milk products.
• All fruits are prohibited except green apples. Up to 3 pieces per day.
• Food can be consumed raw, baked, or steamed.
• Do not fry or add any fats or oils to food.
• There is no specific meal schedule; you can eat at will at any time.
• The daily norm is 1200-1500 kcal/day.
• During the day, you need to drink 2-2.5 liters. ordinary clean water.
• To ensure the required amount of microelements in the body, during a diet, you need to drink a vitamin complex.

The beginning of the program is the most difficult period of restrictions. For 14 days, you should eat only vegetables, mostly raw. Meat and fish are included in the menu starting from the third week.

Permitted and prohibited products

The proposed weight loss scheme has certain food restrictions. The daily diet should be based only on the main list of acceptable foods. Any prohibited components are excluded.

Table No. 1 List of ingredients for “shuffling”.

Diet of Kim Protasov: stages

The nutrition program involves 2 main and one consolidating phase.

It is necessary to adhere to the dietary system for at least 5 weeks:

• First period– “preparation”, lasting 2 weeks. The main goal is to accustom the body to a different type of nutrition, change taste preferences. The diet may contain only vegetables, a little sour milk, green apples and eggs. On average, in 14 days you can lose up to 2-2.5 kg.
• Second– “activation”, takes 3 weeks. Meat and fish are added to the dairy and vegetable menu. During the period of intensive weight loss, up to 4-5 kg ​​are lost.
• Quitting the diet. At the end of the main period, a smooth and gradual expansion of the diet occurs. The final stage is aimed at maintaining weight. It takes 5 to 7 weeks to consolidate the achieved results.

Protasov's diet: menu for every day for the first two weeks

During the day, 4-5 meals are expected. You need to eat up to 500 g of various vegetables per day. In the early morning and 3-4 hours before bedtime, fermented milk drinks and cottage cheese are generally consumed.

For second breakfast and afternoon snack, it is recommended to eat 1 apple and any permitted drink. You can afford eggs no more than 2-3 times a week.

Table No. 2. Sample menu for two weeks.

Diet of Kim Protasov: recipes for every day

Using permitted ingredients, the daily diet can be supplemented and diversified, depending on individual preferences and imagination.

Even from a limited list of acceptable products, if desired, you can prepare tasty and interesting snacks.

Light cuts will be ideal for dinner.

To prepare a healthy salad, you will need the following ingredients:

• tomato – 2 pcs.;
• one medium cucumber;
• radishes – 3 pcs.;
• a bunch of greenery;
• low-fat unsweetened yogurt;
• a pinch of salt.

How to do: Wash and dry the products. Cut cucumbers and tomatoes into strips, cut radishes into semicircles. Place the prepared ingredients in a container, add yogurt, add salt. Sprinkle the finished dish with finely chopped dill or parsley.

Casserole is a great dessert for tea.

To prepare a hearty breakfast you will need:

• cottage cheese – 300g;
• one egg;
• apple – 1 pc.;
• yogurt – 50 g;
• cinnamon.

Preparation method:

1. Mash cottage cheese and egg in a deep bowl
2. Add grated fruit.
3. Pour in a small amount of yogurt and mix everything.
4. Place the prepared mixture into the mold and sprinkle cinnamon on top.
5. Bake in the oven for 20-25 minutes.

For 1 serving of omelet you will need:

• low-fat cheese durum varieties– 100 g;
• one raw egg;
• 0.5 cups of kefir;
• salt.

How to cook: Beat the egg, add finely chopped pieces of cheese and kefir. Mix the resulting consistency well and add salt. Pour the prepared mixture into a non-stick frying pan and cover with a lid. Sprinkle the hot omelette with herbs.

There are several options for making homemade mayonnaise:

A) With garlic

• yogurt – 200 g;
• garlic – 4-5 medium cloves;
• mustard – 2 teaspoons.

B) With lemon

• yogurt – 150 g;
• lemon juice – 2 teaspoons;
• mustard – 1.5 teaspoons.

The dish can be prepared for lunch starting from the third week of the diet.

For cutlets, you will need to take the following components:

• pollock fillet (you can use any lean fish);
• egg – 2 pcs.;
• seasonings - to taste.

Cooking method:

1. Cut the fish into small pieces and place in a container.
2. Beat eggs, pour into a cup, salt, pepper.
3. Mix the resulting mass well.
4. Spread in small circles on a preheated dry frying pan. Fry on both sides.

Exit from the Protasov diet

After the main period is over, the body has time to adapt and get used to the new diet. A rapid return to high-calorie foods can provoke uncontrolled overeating, gastrointestinal problems, and metabolic disorders.

To avoid negative consequences, exiting the diet should be gradual:

• Starting from the sixth week, vegetable oil (3 teaspoons) is added to the daily diet.
• As a snack, it is recommended to use nuts, seeds.
• Apples can be replaced with any unsweetened fruit: pear, oranges, peaches, plums.
• Gradually, cereals and hot soups are introduced into the menu.

Also prohibited are baked goods, sweets, pasta, and potatoes. The duration of the fixing phase is calculated individually. The minimum term is 30-35 days.

Conclusion

Strict dietary restrictions and calorie reduction lead to a decrease in body volume. However, when returning to your usual diet, all the lost kilograms will inevitably return again.

Sudden weight gains can lead to metabolic processes in organism. Find slim figure, and at the same time maintaining health, is possible only by maintaining a balanced diet and leading an active lifestyle.

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 a well-aimed comment "A skinny cow is not yet 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 and 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, each of which has its own set of specially selected products for creating a diet for those losing weight.
• 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, sweet peppers, herbs, cucumbers, zucchini, onions, radishes, garlic, turnips, tomatoes.
• Fresh vegetable juices (not canned).
• Lean meat - chicken, beef, veal.
• Fish and seafood.
• Cottage cheese 1-3% fat.
• Kefir, yogurt, milk, fermented baked milk, low-fat cheeses (but not 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 of raw vegetables (any), 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 excess weight will leave much more actively.

• 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. Salad of tomatoes and hard cheese, 200 ml 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, seasoned with lemon juice.
Dinner. Cold vegetable soup (such as gazpacho), green tea or freshly squeezed tomato juice.
Dinner. Vegetable salad dressed with cottage cheese, 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.
• Diet results are saved 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 their natural form, without fruit and 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 delicious dishes on 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—the introduction 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 increased gas formation during the Protasov diet, 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 over, these lost liters will easily return again.
The loss of fat mass is a very long and gradual matter. Therefore, you need to be patient and not expect quick results.

For a long time now, Kim Protasov’s diet, or as it is popularly called “shuffle”, has confidently occupied the top of popular weight loss methods. From a psychological point of view, this is a very successful diet, since it does not limit the amount and time of food intake.

Often, most people associate diets with hungry fainting and constant “chocolate malaise.” What if this is not the case? What if there is such a diet that would eat a lot and weigh little?

DIET OF KIM PROTASOV OR KIMA PROTASOV?

Kim Protasov’s diet is already widespread all over the world, but, no matter how paradoxical it may be, who Kim Protasov personally is is practically unknown. According to unofficial sources, this person is an Israeli doctor who in 1999 published an article under the attractive title “A skinny cow is not a gazelle.” There is no more information about him. Therefore, it is not at all surprising when someone says that he likes Kima Protasova’s diet. Confusion is common here.

But still, despite the hunger for information on the topic of the author of this weight loss method, Kim’s diet itself has been tested by many people and is recognized as one of the most effective.

THE MAIN RULE OF THE DIET

The basis of Kim Protasov's diet is to eat as many raw vegetables as possible. But Kim does not encourage you to give up other joys of life either. Dairy products 5% fat, boiled eggs, apples, fried meat, fish, poultry - all this is allowed in this complex.

DETAILED DESCRIPTION OF THE DIET OF KIM PROTASOV

• The duration of the diet is 5 weeks. Plus, 5 more to exit the diet.
• First two weeks Kim Protasov's diet You can eat raw vegetables, as well as low-fat 5% cottage cheese and yogurt.
• Fermented milk products must be natural, without additives, without sugar and starch.
• You are also allowed to eat three green apples and one boiled egg per day.
• What to drink: it is better to give preference to water and green tea, although you can not limit yourself in consuming black tea and coffee, the main thing is to forget about sugar.
• With the beginning of the third week, the menu, which has already become familiar, is slightly changed: Kim Protasov recommends reducing the amount of fermented milk consumed and adding 300 g of fried poultry, fish or meat.
• During the fourth and fifth weeks, we do not deny ourselves anything on this list: meat (poultry, fish), raw vegetables, apples, low-fat dairy products, eggs. The main weight loss occurs during this period.
• As for leaving the diet, it is gradual, with the gradual introduction of a new diet. By the way, after the first two “meat-free” days of the diet, it will be difficult for you to eat even a small piece of meat. You will have to force yourself to do it. This interesting point is emphasized by everyone who completed the “Shuffle” to the end.

5 weeks of Kim Protasov's diet

We invite you to view and evaluate the effectiveness of the diet menu ( Reviews and results are below in the comments.), analyzing it week by week. And most importantly, its main advantage is the complete absence of psychological discomfort and feelings of hunger.

• • First week

At the start of the "Shuffle" you can eat any vegetables, cottage cheese or cheese with 5% fat content. You eat all this in any quantity. The time of administration, portion and order are not important. Everything is done at your own discretion, based on your desires. As for additional products, Kim Protasov includes boiled chicken eggs and green apples. They should be eaten in limited quantities: no more than 1 egg and 3 apples per day. We also must not forget about the intake of fluid into the body; its volume should be 2 liters per day.

• • Second week

The diet's diet remains the same as in the first one. The same products, the same restrictions and measurements.

• • Third week

You need to add 300 g of fried meat to your already familiar diet. It should be lean, preferably poultry or fish. As for dairy, its quantity needs to be reduced slightly. Everything else remains unchanged. You also eat vegetables in unlimited quantities, drink up to 2 liters of water, and if necessary, supplement your diet with a chicken egg and 3 apples.

• • Fourth week

The diet remains the same as in the third week, only now you can drink coffee and tea. Although it is better to give preference healthy drink– green tea. Whatever you choose, the main thing is to follow one condition - you don’t need to add any sugar. Tea and coffee are not included in 2 liters of liquid.

• • Fifth week

The diet is completely identical to the fourth week of the diet. Exiting a diet also has its own rules and light restrictions. Here breakfast should be replaced with oatmeal porridge with water. You can drink milk with 1.5% fat content, but not more than 300 ml per day. Two out of three apples should be excluded, and other unsweetened fruits should be taken instead. Mangoes, dates and bananas are not allowed. We add vegetable oil to salads, but partially remove 5% milk, replacing it with one percent.

Kim Protasov's diet menu

During the “Shuffle”, it is allowed to include raw vegetables in the menu separately or mix them and get tasty, healthy salads(without dressing with vegetable oil and mayonnaise).

• Weeks: 1.2
• Breakfast: tomatoes with cucumbers and grated cheese.
• Lunch: salad of carrots, beets, cabbage and apples. A glass of kefir.
• Afternoon snack: apple, cottage cheese.
• Dinner: salad of pumpkin, apple, cucumber and carrots.

• Week: 3
• apple, carrot and beet salad.
• fried fish (150 g), salad with egg, cheese, carrots and cabbage, yogurt.
• apple.
• fried skinless chicken (150 g), apple, salad with cucumber, tomato and cabbage.

• Weeks: 4.5
• cheese, tea/coffee.
• fried meat (150 g), beetroot, cabbage and apple salad.
• cottage cheese, apple.
• salad with cucumber, cabbage, carrots and apple, kefir.

As you can see, Kim Protasov created the diet menu in such a way that you can use the ready-made option given above, or you can create something of your own based on it. The main thing is not to forget about the rules of the diet and not to go beyond it.

PROS AND DISADVANTAGES OF “SHUGGING”

Like many other weight loss systems, the diet has pros and cons.

There is no need to limit yourself in food, you can eat whenever and as much as you want. Don't forget that vegetables are not only tomatoes, cucumbers, but also paprika, celery, broccoli, cabbage, carrots, zucchini, pumpkin and lettuce. Also, after the second week, you can add fruits (except bananas, mangoes, grapes, dried fruits).

Protasov's diet tidies up metabolism and restores intestinal function. Since the body does not starve during the diet, it is quite easy to leave it without consequences. It is enough to abstain from large amounts of fatty foods, although people who have tried this diet on themselves claim that at the end of it you simply will not want to eat fatty and high-calorie foods.

Ease of remembering the diet plan: everyone can create their own diet menu, because it is very easy. The rules of the diet are quite simple and quite loyal.

Dairy products are selected with a fat content of 5%. It is this fat content that helps not only get rid of extra pounds, but also normalize the functioning of the gastrointestinal tract. And also, in combination with physical exercise can make the skin elastic and toned.

The disadvantages of Protasov’s diet include the difficulty of finding cheese with 5% fat content. Another disadvantage is that yoghurts, kefir and cottage cheese with additives are prohibited. But not everyone enjoys eating unsweetened kefir or cottage cheese. And buying them is a little difficult; you have to read the composition of each, clearly delving into the ingredients.

In the end, the pros outweigh the cons. Therefore, you have more reasons to go on this diet than not to. Kim Protasov's diet is great easy way losing weight.

Protasov diet recipes

Kim Protasov, whose diet is known all over the world, initially believed that the rules would be enough to maintain a proper diet. But, over time, it became obvious that without the appropriate recipes, Protasov’s diet would not be able to fully satisfy the needs of her followers.

So, we offer 9 original and delicious recipes that are so easy to prepare in your home kitchen.

Protasov's recipes for 1 and 2 weeks of the diet

OMELETTE

Ingredients: - 5% cottage cheese (100 g), - boiled egg (1 pc.), - cheese.
Mix cottage cheese with a coarsely grated boiled egg and place in the microwave for 2-3 minutes. Cool slightly and sprinkle grated cheese on top. It turns out healthy and tasty, and most importantly, the recipe does not contradict the rules of the diet.

CASSEROLE

Ingredients: - cottage cheese 5% fat (100 g), - baking soda(a third of a teaspoon), - an egg (1 pc.), - tomatoes (2 pcs.), - bell pepper (1 pc.), - garlic (a third of a clove), - yogurt, - mustard, - salt.
Mix cottage cheese with half a portion of yogurt, add salt, egg and soda. Pour onto a baking sheet and bake in the oven for high temperatures. As soon as the base is ready, take the tomatoes, peppers and garlic and pass them through a meat grinder. Add the second half of the yogurt and mustard. Grease the finished casserole with the resulting mixture.

BEET SOUP

Ingredients: - medium-sized beets (1 pc.), - cucumber (1 pc.), - small ginger root, - red hot pepper (1 pc.), - cheese (100 g), - lettuce (40 g) , - kefir (50 ml).
Beets, cucumber and ginger must be grated on a medium grater. Red hot pepper and lettuce should be cut into small strips. Cut the cheese into cubes. Mix everything in one bowl, add a little salt. Mix. Mix kefir with 100 ml of cold boiled water and pour into the total mass. The dish needs to be cooled and ready to eat.

GREEN SALAD

Ingredients: - cottage cheese 5% fat (200 g), - long cucumbers (4 pcs.), - bell pepper (1 pc.), - garlic (2 cloves), - dill, - salt, - pepper.
Cucumbers must be cut in half lengthwise. The middle, where the seeds are, must be carefully cut out of the vegetable. As a result, you should get some kind of “green boats”. We do not throw away the cucumber center, but cut it into cubes. We also chop the pepper and dill. The garlic must be crushed to release its juice. Mix all the ingredients with cottage cheese, season and stuff the cucumber boats with the resulting mixture. It turns out very tasty and beautiful. You can also make sails for these boats using a toothpick and a thin piece of cheese.

STUFFED EGGS

Ingredients: - eggs (1 pc.), - half a clove of garlic, - processed cheese (1 tsp.).
The egg must be boiled, cooled and cut in half lengthwise. Remove the yolk from both halves and place in a separate bowl. Add crushed garlic and a spoonful of melted cheese to the yolk. Mix everything and, by kneading, bring it to a state homogeneous mass. Add a little salt and fold back into the egg white halves.

Protasov's recipes for 3,4 and 5 weeks of diet

There are also special recipes designed for preparing dishes for 3-5 weeks of the diet. As you can see, Kim Protasov’s diet includes recipes for all its intervals. And with them, losing weight becomes a creative culinary journey! Here are the recipes for 3-5 weeks:

FISH WITH MILK

Ingredients: - cod fish (500 g), - 0.5% milk (100 ml), - parsley, - dill, - salt.
Add chopped herbs to cold milk and add salt. Take an oven sheet and cover it with special foil. Place the fish on top and pour the seasoned milk over it. Leave the edges of the foil tucked in, the dish should be open. Preheat the oven to 180°C, place the fish with milk in the oven and bake until done. Typically this process takes no more than 30 minutes.

CHICKEN CABBAGE SALAD

Ingredients: - chicken fillet(400 g), - squid fillet (150 g), - bell pepper (1 pc.), - tomatoes (3 pcs.), - fresh cabbage(300 g), - apple (1 pc.), - yogurt (150 ml), - lemon (1 pc.), - salt.
Boil chicken and squid fillet. Cut the chicken into small cubes, and cut the squid into strips 2-2.5 mm wide. Tomatoes and apples must be cored and cut into cubes. Apples need to be sprinkled with the juice of one lemon (diluted with water in a ratio of 1:2). Finely chop the cabbage, remove the seeds from the bell pepper and cut into cubes. Take a deep mold and gradually add the ingredients. After adding each of them, the dish must be stirred. The sequence of food combinations is as follows: chicken, squid, peppers, apples, tomatoes, cabbage, yogurt. The whole dish needs to be salted and mixed again.

CHICKEN CUTLETS

Ingredients: - chicken fillet (250 g), - onions (150 g), - egg (1 pc.), - salt, - pepper.
Pass the chicken fillet through a meat grinder along with the onion. Add one egg to the prepared mixture. Season the minced meat with salt and pepper, mix thoroughly until smooth. Form small cutlets and cook using a double boiler. If you don’t have a steamer, you can boil water in a saucepan, put a colander, put the cutlets in it and cover with a lid. Steam cutlets are cooked no more than 10 minutes.

SPICY BEANS

Ingredients: - green beans (800 g), - garlic (1 tooth), - Apple vinegar(1 tsp).
Trim the ends of the beans, cut the rest into 4-5 cm pieces. Boil water and throw the beans into it. Cook over high heat for 4-5 minutes, then drain the water and place the beans on a sieve. Immediately put in a separate bowl, add crushed garlic and vinegar. Mix everything thoroughly and you can serve.

The diet lasts 5 weeks. The main weight loss occurs in the last 2 weeks. The exit from the diet lasts 5 weeks.

The amount of food is not limited, you will not feel hungry, you can eat whenever you want and as much as you want.

The essence of the diet is to limit carbohydrates with a high glycemic index, as a result of which the functioning of the pancreas is normalized and cravings for sweets are suppressed.

Protein during the diet is guaranteed by dairy products and eggs.

Fat is organic in the Protasov diet.

In the first two weeks of the diet, it is forbidden to eat meat, so that the body can cleanse itself as much as possible on raw vegetables and begin an active start to losing weight.

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The basics of the Protasov diet (Bashing)

• Duration: 5 weeks + 5 weeks for proper exit.
• Content of a large amount of fiber and proteins in the diet;
• Reducing fats and carbohydrates consumed per day.
• The basis of the diet: raw vegetables, 5% cheese and dairy products, green apples, lean meat and fish (from day 15), tea and coffee without sugar, water.
• Daily calorie intake is at least 1200-1500 kcal.
• Effectiveness: weight loss from 5 kg.
• Contraindications: there are no contraindications for healthy people; otherwise, consult a doctor. If you are pregnant, consult your doctor. Children should not go on a diet without doctor's advice.
• Recommended frequency: no more than once a year.
• Additional benefits: cleansing the body, detoxifying, reducing cravings for sugar and sweets, normalizing digestion.

History of the diet

A description of this diet appeared on the pages of the weekly Israeli newspaper “Russian Israeli,” which was popular in the late 90s. The article was published with a quote headlineOstap Bender – “Don’t make a cult out of food: a skinny cow is not a gazelle” , the author of this article, which described the diet, was Kim Protasov, positioning himself as a nutritionist. The essence of the method of losing weight he described was easy to use compared to other diets. He criticized long and “starvation” diets, which contribute to health problems, and the results of such diets are not durable.

Kim Protasov divided his diet into stages by week in such a way that the process of losing weight was 5 weeks and consolidating the results for another 5 weeks. The complete Protas diet lasts 10 weeks, during which there is no hunger or other discomfort.

Readers of the publication “Russian Israeli” took Kim Protasov’s article as a call to action and began testing a new method of losing weight. For most of them, the weight loss process proceeded in accordance with the author’s description and ended very successfully. After which, the Protasovskaya diet received many followers.

Later it turned out that “Kim Protasov” was a pseudonym that she sometimes used (daughter of Soviet screenwriter and director Genrikh Oganesyan). She led a culinary column in the Russian Israeli publication. It was she who published the diet in 1999, which became known as the Kim Protasov or Protasovka diet. In 2013, Ganna Slutsky discovered “her diet” in the ranking in second place after the Dukan diet, after which she shared the story of its creation on a page on a social network.

Principles and rules of Shuffling

Kim Protasov's diet is one of the simplest weight loss systems. The menu for the first week is very simple, you can make it quite varied if you think through the recipes in advance.

The first, second week of the Protasov diet

• Raw vegetables. Any vegetables should be consumed only raw.
• Raw milk and fermented milk products up to 5% fat: cottage cheese, cheese (meaning grain cheese or grain cottage cheese), yogurts, kefir, fermented baked milk. It is advisable to choose exactly 5%, and not low-fat products.
• Boiled egg – 1 piece per day.
• Spices, salt.

Third, fourth, fifth weeks

• Boiled egg – 1 piece per day.
• Green apple – 3 pieces per day.
• Vegetables, fermented milk products 5% fat.
• 300 grams per day of lean meat (chicken, beef, turkey) or fish (meaning raw weight). Meat or fish should be prepared without oil: baked in foil, steamed, stewed or boiled.
• Slightly reduce the amount of cheese and yoghurt you consume.

General for the entire weight loss course

• The number of products and the time of meals is not limited.
• You need to drink a lot during the day2 liters of water. You can drink tea and coffee in any quantity (without sugar), but it is better to give preference to green tea. To more accurately calculate the amount of water, use the formula:

0.03 x weight (kg) = liters per day

• You shouldn't feel hungry, so you need to eat:

1400 – 1500 calories per day.

• Quantity vegetablesshould be70% from your daily diet.
• The first three days of a diet are always the hardest. You just need to “endure” them, that’s how dietary changes happen. Your body gets used to doing without sugar and other favorite foods.

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Authorized Products

• • Natural yoghurts without sugar, thickeners or fruit additives.
  • Ryazhenka, curdled milk, katyk, Varenets, kefir, sourdough - all 5% fat.
  • Soft, grained or traditional cottage cheese.
  • Unsalted cheese, preferably homemade.
  • Fermented milk products can be heat treated - frozen, boiled, made into casseroles, etc.

Meat, poultry and fish.

• • The meat should be lean: turkey, beef, chicken (lean parts and without skin).
  • Seafood.
  • Fish caviar can be included in the menu from the 15th day.
  • Low-fat fish. Any white fish.

Heat treatment of meat or fish is required. You can stew and fry without oil, bake in the oven, on the grill, on coals, boil in water and steam, or cook in a slow cooker.

• • Apples greencolors – 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, (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).
  • Coffee and tea without restrictions, but without sugar, sweeteners, milk, cream, fruits and berries. The exception is lemon or lime juice.
  • Freshly squeezed juices from apples, tomatoes and other vegetables.
  • Only homemade juices! Store-bought packaged juices contain sugar - they 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.
  • Multivitamins are needed to maintain body balance during the diet.

Fully or partially restricted products (prohibited products)

• • • Alcohol
    • Any canned food, incl. homemade
    • Dried, salted, pickled products, smoked products
    • All types of sugar and its substitutes
    • Sausages
    • Crab sticks
    • Any vinegar
    • Ready-made store-bought, including Korean salads, which include Korean carrots, asparagus, etc.
    • Vegetable, meat and fish broths
    • Soybeans and all soy products
    • Anything that contains gelatin
    • Packaged juices
    • Milk
    • Fermented milk products with fruits, sweeteners, muesli and other additives
    • Watermelon, avocado, grains, beans
    • Gelatin, agar-agar and other gelling agents
    • Cocoa
    • Mushrooms
    • Dietary supplements, except vitamin complexes

When to start a diet

Women should start the Protasov diet after their period ends. You must be healthy, since diet is always stressful for the body.

Kim Protasov's diet menu by week

So, let's look at the menu for 5 weeks.

First stage. 1st and 2nd weeks.

The first two weeks the menu consists of raw vegetables and fermented milk products of 5% fat, 1 boiled egg and 3 apples per day.

Try to eat 4-5 meals a day. This is necessary so that your body does not feel hungry. The amount of raw vegetables you eat per day should be at least 1.2 kg and 400-500 grams of fermented milk products up to 5% fat. The ratio of vegetables and fermented milk foods per day is 70/30.

Vegetables should only be eaten raw (this can be salads or smoothies). Fermented milk products can be used to prepare hot dishes, for example, cheesecakes (without flour) or cottage cheese casserole.

Be sure to eat one chicken egg a day or 5 quail eggs– boiled, fried without oil, as well as poached.

Apples will replace your sweets. Allow 3 green apples. They can be eaten raw or baked in the microwave (oven).

Second phase. 3rd – 5th weeks.

This stage begins in the third week and lasts 21 days. Meat dishes are added to the original menu.

From 3 to 5 weeks, lean meat and/or fish in the amount of 300 grams (raw product) is introduced into the daily menu. You need to choose lean, not fatty meat or fish.

It is allowed to prepare dishes from the selected meat product by steaming, boiling and baking without oil, and they can be eaten at one time or as an ingredient in other meals.

At this stage, apples and eggs are consumed according to the usual pattern, but the amount of fermented milk products should be reduced by approximately 1/3.

To make it easier to start losing weight on the Protasov diet, let's look at a sample menu by day.

Sample menu for the day

➤ Sample menu for the day of the first week

• Breakfast - options to choose from:
  • Cheesecakes in the oven, a glass of kefir.
  • Cheese cheese with cucumber, baked apple, cup of coffee.
  • Cottage cheese with cinnamon, a glass of kefir.
  • Boiled egg, cottage cheese, yogurt.
  • Cottage cheese, yogurt, hot drink (tea, coffee)
• Snack – options to choose from:
  • • Apple, herbal tea.
    • Apple, glass of kefir.
    • Smoothie made from apple and kefir.
    • Baked apple.
• Lunch - options to choose from:
  • Greek salad of cucumbers, tomatoes, olives and cottage cheese, 200 ml of tomato juice.
  • Carrot, cabbage and apple salad, 1 boiled egg.
  • Salad of grated beets with garlic, seasoned with sour cream + 250 ml of tomato juice, egg.
  • Soup puree of grated cucumbers with kefir and herbs.
  • Lithuanian cold borscht(beets, cucumber, lemon, dill)
• Afternoon snack – options to choose from:
  • Yogurt, apple.
• Dinner – options to choose from:
  • Cottage cheese with grated apple, kefir.

Breakfast- a piece of unsalted cheese with cucumber, a baked apple, a cup of coffee.

Lunch- salad from Chinese cabbage and onions, seasoned with lemon juice.

Dinner- tomato, cucumber, bell pepper, green beans, cut and mixed into a salad, a slice of yellow cheese, tomato juice.

Afternoon snack- homemade cottage cheese with grated apple, any freshly squeezed juice.

Dinner- cold cream broccoli soup (beat the boiled cabbage in a blender, adding salt and spices, then a spoonful of sour cream).

Protasov diet recipes

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Natural yogurt.

It’s more convenient to make homemade yogurt in a slow cooker or yogurt maker, but you can do it without them.

Ingredients:

• milk 3.5% – 1 liter;
• Activia yogurt natural or thermostatic – 1 jar or starter (can be bought at the pharmacy).

In a slow cooker.

It is more convenient to do in glass jars of 200-250g. Pour the milk into jars and add a spoonful of Activia to each, then stir. Turn on yogurt mode.
Easy cooking without appliances.

Heat milk to 40ºС (you can boil and then cool). Pour in the starter or activation and mix. Close the pan with a lid that matches it, wrap it in a blanket and leave for 8-12 hours. Pour the finished yogurt into jars. Store in the refrigerator for no more than 3 days.

Salad sauce (mayonnaise)

Ingredients:

• natural yogurt up to 5% – 250 ml;
• chicken egg – 1 pc (or quail eggs up to 5 pcs);
• garlic;
• lemon juice – 1 tbsp. spoon;
• basil or dill to taste;
• salt/pepper to taste.

Preparation:

Chop the garlic and herbs, mix all the ingredients in a blender and cool in the refrigerator. Use the sauce as a dressing for vegetable salads, as well as white fish or meat.

If desired, you can replace yogurt with thick kefir, and also add cottage cheese.

Tomato and basil salad

Ingredients:

• 2 tomatoes;
• 100 g low-fat cheese;
• bunch of basil;
• protasovo mayonnaise (sauce) or yogurt.

Preparation:

Cut the tomatoes into slices. Finely chop the basil. Grate the cheese on a coarse grater. Mix the ingredients. Season with mayonnaise.

Okroshka

Ingredients:

• cucumber;
• radish;
• greenery: green onions, dill, parsley;
• egg;
• kefir;
• salt to taste.

Preparation:

Cut everything and season with kefir.

Lithuanian borscht Pratos style

Ingredients:

• cucumber;
• dill;
• egg;
• kefir;
• beet;
• lemon;
• salt to taste.

Preparation:

Grate the beets and squeeze a little lemon juice on them - leave for 15 minutes to marinate. Grate the cucumber on a coarse grater, finely chop the greens, chop the egg, you can use a grater. Add all the crushed ingredients to the beets and pour in kefir.

Quitting the diet

Kim Protasov's diet is not only a way to lose weight, but also an opportunity to instill healthy eating habits. Eat more vegetables and fiber. Do not often eat fried, fatty foods and do not overeat at all, but listen to your body. Try not to rush into all serious things; let your exit from the diet be slow and thoughtful.

• • At 6 weeksSome dairy products in the diet must be replaced with the same ones, but with less fat or low fat. In parallel with these changes, salads can already be dressed vegetable oils(at first – no more than 3 teaspoons per day).
  • The amount of oil should be further reducedif you started eating nuts or olives after the Protasov diet. In total, you should receive no more than 35 g of fat daily - you can calculate their amount using special tables:
  • At 7 weeksafter starting the Protasov diet, of the three green apples that you consumed daily, two can be replaced with other fruits - but not banana or dates. Suitable substitutes include unsweetened pears, plums, oranges, and berries.
  • For breakfast, instead of vegetables, you can already eat oatmeal, boiled in water. You can also eat a few tablespoons of low-fat cottage cheese or a vegetable salad with the porridge.
  • At 8 weeksfrom the beginning of the Kim Protasov diet, you can gradually add a small amount of dried fruits to your diet.
  • At 9 weeksWe add boiled vegetables to the menu. Some dairy products in your daily diet can be replaced with a small amount of lean meat, chicken, and fish.
  • From 10 weeksThe menu may already include low-fat broths and other dishes with a low content of carbohydrates and fats.
  • Experts recommend that everyone who follows Kim Protasov’s diet shouldDo not eat bread, baked goods, pasta, or potatoes for one to two months.

Contraindications

This diet is only suitable for healthy adults. If you do not have chronic diseases, then you can safely start using it. Be sure to monitor your condition and mood. During the first 3-4 days, the body will readjust and some people will experience mild irritation. Diet should not have a negative impact on your health. Just always listen to your body.

This diet is not suitable for people with illnesses. Just contact a nutritionist who will select nutrition specifically for your case.

For children

Children should NOT use this feeding system. The child’s diet must be completely balanced, include a certain amount of calories and the correct ratio .

During pregnancy and lactation

Diet is stress for the body. If you are pregnant or breastfeeding, you should also not go on a restrictive diet. Just calculate your KBZHU and eat according to your own

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Advantages and disadvantages

Positive points:

1. There is no hunger.
2. No need to count calories.
3. You can eat whenever and as much as you want.
4. It's easy to find inexpensive vegetables in the summer.
5. After the diet, you acquire healthy eating habits.

Negative points

1. In winter it is difficult to find food. There are no inexpensive fresh vegetables.
2. Only for healthy and adults.

• It’s good to start Kim Protasov’s diet in the spring or summer, when there are a lot of vegetables.
• Drink water when you wake up. It is also easier to drink water in the first half of the day.
• Start the diet when you are completely healthy. For women, it is better to start after the end of menstruation.
• Plan your daily diet for the first week in advance, buy groceries and write down what you will cook.

Protasov's calculator

How many kilograms can you lose on the Protasov diet? You can calculate the possible plumb line in 5 weeks using the formula:

Weight for 5 weeks (kg) = (WV x KAZH - SKP) / 100

OOV– basal metabolic rate [kcal/day], can be calculated using the new Harris-Benedict formula.

• for women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in centimeters) - (4.330 x age in years)
• for men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in centimeters) - (5.677 x age in years)

KAZH– life activity coefficient, taken equal to:

1.2 – for a sedentary lifestyle;

1.4 – for an average level of activity;

1.5 – for an active lifestyle;

1.75 – for extremely active.

UPC- daily caloric intake of food [kcal] that you are going to eat on a diet, for example, 1200 kcal, or 1500, or 1600 - any other number you like that you are able to provide or withstand. This refers to the average value for 35 days of the diet.