Protasov's diet: detailed description. Protasov's diet: a slim body at any age

The origin of Kim Protasov's diet is surrounded by mystery. There are several versions of the appearance of the “shuffle”. According to one of them, this nutrition system was named after the journalist who recorded and published the diet. Another (the most popular) claims that Kim Protasov is an Israeli nutritionist, who is the direct creator of the diet. Measures of investigation and research into the issue invariably lead to a dead end - in Israel they have never heard of either Dr. Protasov or a journalist with that name. Perhaps for the first time in history, the creator of an information product wished to remain in the shadows and not receive a well-deserved reward. Unlike, by the way, Robert Atkins, who made a fortune on his diet.

Kim Protasov's diet spread like lightning in Russia and penetrated into the consciousness of all those who are losing weight. The mysterious doctor Protasov promised impressive results without fasting or restrictions. What is hidden behind the fashionable nutrition system and how well the results live up to expectations - these and other questions will be discussed in the most scrupulous manner below.

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Protasov's diet - description of the “phenomenon”

The most pleasant news that anyone who intends to learn more about the “shuffle” encounters is the statement that you can eat at any time, even after 12 at night. Moreover, you can eat it in any quantity. On this optimistic note, the introductory part of the diet ends.

For 5 weeks, you can eat, with few exceptions, only vegetables and dairy products. At the same time, the fat content of the latter should not exceed 5%. Each week of the “shuffle” has its own specific features.

Week 1

You can only eat raw vegetables, dairy products (up to 5% fat) and one (!) boiled egg.

Week 2

The second week is hardly different from the first. Perhaps the desire to eat that same egg will disappear - and great! The body has adjusted to a healthy mode of functioning, it feels good and easy.

Week 3-5

Vegetables and dairy products must be accompanied by an impressive piece of fried meat (up to 300 g) or fish. Thus, from the 3rd to the 5th week, the diet of a person losing weight consists of: raw vegetables, cheeses and dairy products, eggs, meat or fish. The amount of dairy products should be reduced slightly. The most intense weight loss begins in the last two weeks.

Throughout all weeks, you must drink at least 2 liters of water per day; tea and coffee (without sugar, of course) can be consumed in any quantity. The diet includes a fruit bonus - 3 green apples daily.

You need to leave the diet carefully; for this, Kim Protasov gives the following recommendations:

In the first week after completing the 5-week marathon, you need to add a little vegetable oil (but no more than 3 teaspoons) to vegetable salads, and reduce the fat content of some of the milk.
In the second week, one of the three apples is replaced with any fruit (unsweetened and non-starchy).
A little later, any porridge (2 tablespoons of dry cereal, boiled in water) is added to the morning meal.

Leaving the diet can last up to five weeks, you need to focus on your well-being. You need to refrain from eating rice for at least two more months. bakery products and other foods with a high glycemic index.

Protasov's diet - obvious and hidden results

What does a person who decides to lose weight this way get as a result? Promised benefits:

good metabolism
getting rid of cravings for sweets,
the desire to eat junk food disappears,
getting rid of fat tissue while building muscle,
good bowel function,
getting rid of allergies,
strengthening the immune system,
loss of up to 12 kg of weight.

Weight loss will depend on the individual needs of each body. Dr. Protasov says that everyone will get rid of exactly the amount of kilograms that is necessary and useful for them.

It should be understood that in the presence of a number of gastrointestinal diseases (gastritis, ulcers, duodenitis, etc.), such an abundance of coarse fiber will lead to an exacerbation of the disease.

During the first two weeks, the consumption of fats is almost completely eliminated, which will invariably affect the condition of the skin. It would be wisest to start the diet immediately from the third week, when meat is allowed. However, once you remember the most radical nutrition systems, such as a raw food diet, you feel less inclined to criticize the “sheltering”.

It is obvious that the choice of products in this food system is quite thoughtful. Vegetables provide the body with vitamins and fiber. Dairy products - milk protein, lactose, calcium. But this harmony is only an appearance. In fact, it is quite difficult to gain the minimum required 1200 kcal with such a meager diet, not to mention the fact that there will be a clear lack of fat. But in the last two weeks, the amount of these fats may well go off scale.

And the promised redistribution of fat mass into muscle mass borders on fantasy. No diet without physical activity can do this. So maybe it’s not without reason that the author of this diet is hiding from people?

What does Protasov’s diet menu look like?

It is certainly possible to lose weight on this diet. And this is primarily due to its low calorie content and long duration. What might the indicative menu look like?

Protasov's diet: menu 1-2 weeks

Breakfast: vegetable salad dressed with yogurt; green tea.

Second breakfast: salad with apple and cottage cheese, dressed with yogurt, you can add cinnamon and vanilla.

Lunch: cold vegetable soup (in a blender); vegetable salad with egg, kefir, herbs and garlic.

Afternoon snack: dried peppers stuffed with cottage cheese and chopped vegetables; freshly squeezed juice (vegetables-apple).

Dinner: vegetable salad dressed with cottage cheese; apple.

Protasov's diet: menu 3-5 weeks

Breakfast: casserole of cottage cheese, eggs and apple with cinnamon.

Second breakfast: vegetable salad with apple, seasoned with lemon juice.

Lunch: cold vegetable soup (for example, okroshka).

Afternoon snack: salad of tomatoes, herbs, cottage cheese; boiled chicken.

Dinner: boiled chicken; cabbage salad with apple, seasoned with kefir.

It is quite obvious that Kim Protasov’s diet, the menu of which at first glance does not differ in variety, is at the first stages a formalized sample vegetarian diet. Those losing weight made sure that the process of losing weight was as tasty and nutritious as possible, and began to create real culinary masterpieces based on the recommended products.

Protasov's diet: recipes

Here are a couple of examples of recipes that we liked:

A mixture of grated cheese, herbs, garlic, lemon juice and yogurt is spread on tomato slices.
Cheese cheese, egg, celery, Bell pepper, tomatoes are cut into small pieces. Add red onion pickled in lemon juice to the salad. The mass is seasoned with freshly squeezed tomato juice.
An apple sprinkled with cinnamon is baked in the microwave.
Roll any dietary meat generously in spices and bake without oil in the oven.

To make sure that Kim Protasov’s diet is an exciting journey into the world of cooking, you need to go to numerous thematic forums. The abundance of recipes will amaze even the most seasoned culinary master.

Protasov's diet - reviews from those who have lost weight, expert opinions

Kim Protasov (if such a character existed at all), whose diet became a phenomenal success, was well versed in psychology. Nobody likes to be undernourished and stop at “125.5 grams”. Shuffling allows you to “gobble” to your heart’s content, that is, as many bowls of salad as you like. Another thing is that you can’t eat too many of these basins. The problem is this: after completing the diet, the stomach of someone who has lost weight from these basins expands significantly, and out of habit, the person begins to eat a lot. And if this “lot” does not consist of vegetables, then a disastrous result will soon reveal itself.

You can, of course, eat little by little so that the size of your stomach remains the same. But eating a little bit of vegetables means missing out on a significant amount of vitamins and minerals.

Experts do not criticize such a system, because it is quite balanced with a reasonable approach. Fats, proteins, carbohydrates - it contains all the necessary building components. It can really improve your health, remove toxins and even help you lose weight. Protasov’s diet is no worse, and even better, than many diet offerings on the “market”. However, even she will not be able to insure every single person from the rapid return of kilograms back.

“I’ve always been a heavy-set girl, I tried to keep my weight at 65, but after giving birth I gained almost 75. Shuffling helped me lose 11 kg, although I was on it for much more than 5 weeks. She ate not only raw, but also boiled vegetables. However, I always wanted to eat.”

“Last year I sat on it and lost 8 kg. Then, the truth corroded again. I’ll be sitting down for the shuffle again...”

“I was on a diet strictly for 10 weeks and did not allow myself any deviations. The first days, of course, were terrible, then I started searching on the forums delicious recipes- and off we go! In 10 weeks – minus 10 kg. After a diet, I try to eat only healthy foods.”

Obviously, losing weight on a “shuffle” will not be completely painless. However, almost all reviews indicate that the diet has an effect. Another thing is that the result needs to be maintained in the future. However, keeping oneself in check is the credo of any strong person. A strong man will always find a hundred and one ways to get rid of excess weight. And it doesn’t matter what this method is called.

safeyourhealth.ru

In the article we discuss Protasov’s diet. You will get acquainted with the basic rules and features of this diet, find out what foods are allowed to be consumed, how to prepare dishes according to the Kim Protasov diet, and what contraindications there are for it.

Description of the Protasov diet

This diet is a special nutrition program for active weight loss, which was developed by Israeli nutritionist Kim Protasov in 1999.

Basic principles of the diet

meals according to a specific plan, designed for 5 weeks;
reducing the consumption of fatty foods (animal and vegetable fats);
exclusion from the diet of fast (simple) carbohydrates - sugar, baked goods, starch, pasta, etc.;
eating large amounts of fiber and high-protein foods;
consumption of “allowed” vegetables without restrictions;
mandatory exit from the diet, lasting 5 weeks;
maintaining water-salt balance throughout the diet - unlimited fluid intake throughout the day;
refusal of salt and carbonated and alcoholic drinks.

Benefits of the diet

getting rid of extra pounds in a short time;
normalization of metabolism in the body;
getting rid of toxins and waste;
increased intestinal motility and normalization of stool.

Description of the diet by week

The first week - daily consumption of fresh vegetables in unlimited quantities, low-fat cottage cheese, fermented milk products or low-fat cheese, as well as no more than three apples and one boiled chicken egg per day.

Second week - the list of products is saved.

Third week - add lean red meat, poultry and fish to the daily diet - no more than 250-300 grams per day, and also reduce the consumption of fermented milk products and cheese by about a third.

Fourth and fifth weeks - list of products from the third week.

Diet features

Drink at least 2 liters of fluid throughout the day. This can be clean drinking water, green or black tea without sugar or artificial sweeteners.
Cottage cheese and cottage cheese should have no more than 5% fat content.
Dairy and fermented milk products - no more than 1.5% fat, but it is better to choose low-fat products.
Yogurt should not contain additives in the form of berries, fruits, muesli, or starch.
Use no more than 15 grams of vegetable oil per day.
You can eat food at absolutely any time of the day.
If you cannot find cheese with low content m of fat, then you can limit yourself to eating cottage cheese.
Consume vegetables mainly raw; you can also steam or lightly boil vegetables.
It is better to start eating according to the Protasov system during the harvest season - from mid-summer to early autumn, when you can purchase ripe seasonal vegetables.

Allowed foods on the Protasov diet

Below is a list of vegetables, fruits and other foods that are allowed on the diet:

Vegetables: cucumbers, tomatoes, zucchini, radishes, white and red cabbage, carrots, bell peppers, eggplants, turnips, pumpkin, beets, celery, asparagus, leafy vegetables, herbs, as well as onions and garlic.
Freshly prepared vegetable juices or smoothies.
Of the fruits on this diet, you can only eat green sour apples.
Lean meat and animal products: chicken, turkey, veal, beef, rabbit, horse meat, chicken or quail eggs.
Fish and seafood: cod, river pike, pollock, flounder, tuna, chum salmon, river and sea perch, pike perch, scallop, shrimp, squid.
Low-fat dairy and fermented milk products: cottage cheese, cheese, yogurt, sour cream, kefir, fermented baked milk, skim milk.

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.

Menu for every day

Below is an approximate daily diet according to the Protasov diet for each week. The ingredients in the dishes from this menu can be changed at your discretion, the main thing is that they comply with the list of permitted products and comply with the nutritional rules established for each week.

For the first week

cottage cheese or cheese;
salad of cucumbers, tomatoes and radishes, seasoned with sour cream;
3 green apples;
zucchini and carrot spaghetti;
green or herbal tea.

For the second week

yogurt or cottage cheese;
salad of raw beets, carrots and leafy vegetables with 1 tbsp. olive oil;
3 green apples;
steamed zucchini and asparagus;
boiled egg- 1 PC. or 3 boiled quail eggs;
green or herbal tea.

For the third week

salad of leafy vegetables, celery and grated cheese;
yogurt or kefir;
boiled chicken or turkey fillet;
3 green apples;
baked pumpkin;
green or herbal tea.

For the fourth week

cottage cheese;
cucumber and egg salad with sour cream and herbs;
steamed fish with broccoli;
vegetable smoothies;
3 green apples;
green or herbal tea.

For the fifth week

boiled chicken egg - 1 pc. or 3 boiled quail eggs;
fermented baked milk or kefir;
boiled beef with Chinese cabbage salad;
3 green apples;
carrot or beet cutlets;
vegetable smoothies;
green or herbal tea.

How to cook fish on the Protasov diet

While following this diet, you should not eat foods fried in oil. Give preference to steaming meat and fish. However, if you have non-stick cookware that can be used for frying without using oil, you can cook the fish in it. Below is a recipe for frying fish.

You will need:

cod fillet - 400 grams;
onion - 1 pc.;
carrots - 1 pc.;
low-fat sour cream - 2 tbsp.

How to cook:

Wash and remove excess moisture from the fish fillets using a paper towel.
Chop carrots and onions into thin rings.
Heat a frying pan and place the fish on it.
Add about 3 tablespoons of water to the pan, cover the fish with a lid and simmer for 5-7 minutes.
Pour sour cream into the pan.
Place onions and carrots on top of the fish and close the lid.
Simmer the fish with vegetables until cooked.

Calories:

Calorie content per 100 grams of product is 71 kcal.

Carrot cutlets on the Protasov diet

Carrot cutlets can be steamed or in a slow cooker. To prevent the cutlets from falling apart during cooking, you can add flaxseed flour, which does not contain fast carbohydrates and is rich in fiber.

You will need:

carrots - 700 grams;
skim milk - 100 ml;
chicken egg - 1 pc.;
flaxseed flour - 4 tbsp.

How to cook:

Wash, peel and grate the carrots on a coarse grater.
Add to carrot mince a raw egg, milk and flaxseed flour, mix.
Use your hands to form cutlets of the required size.
Carefully place the cutlets in the steamer container in the middle compartment.
Cook the cutlets for 15-20 minutes.

Calories:

Calorie content per 100 grams of product is 59 kcal.

Quitting the diet

In order not to harm your health and consolidate your weight loss results, a gradual and competent exit from the Protasov diet is necessary.

Scheme for exiting the Protasov diet

In the sixth week, you must maintain the same diet as in the fifth.
From the beginning of the seventh week, add fruits to your diet. The exceptions are bananas, grapes, exotic fruits and dried fruits.
During the eighth and ninth weeks, gradually add dried fruits to your daily diet, increase the number of meat dishes and reduce the consumption of dairy products.
From the beginning of the tenth week, eat broths or light vegetable soups and gradually, in large portions introduce familiar foods into your diet.

Kim Protasov's diet results

If you strictly follow all the rules of nutrition and exit from this diet, you can reduce weight by an average of 8-10 kilograms. Noticeable results of the diet are usually observed from the fourth week. In addition to losing weight, the diet helps cleanse the body of toxins, improve metabolism, increase intestinal motility and normalize stool.

Minus 10 kg.

For more active weight loss on the Protasov diet and consolidation of the results for a long period of time, it is necessary to lead an active lifestyle - take walks, do morning exercises, do not sit at the computer for a long time. However, during the diet you should refrain from active physical activity in the fitness room.

Minus 5 kg.

Reviews from doctors and those who have lost weight about the diet

Alla Andreeva, nutritionist, Moscow

Any short-term diet for weight loss is stress for the body. In order to reduce the risk of developing negative consequences, it is not enough to simply go on the Protasov diet and quit it. This diet also needs to be entered correctly. 3-4 weeks before starting the diet, gradually reduce your intake of fatty foods, sugar, salt and baked goods. This rule will help you achieve best results from diet and minimize harm to the body.

Christina, 39 years old

I sit on the “shuffle” at the end of every summer, when you can buy the freshest and healthiest vegetables at the city market. During all five weeks I eat vegetables only in raw form. Instead of store-bought apples, I use apples grown in my own garden. The diet helps me lose 5-7 kilograms at a time.

Maria, 28 years old

The Kim Protasov diet became my next experiment this year in the fight against excess weight. Pros - I lost 4 kilograms per course and felt a strong surge of energy within a month after the diet. Cons: Eating green apples every day made my stomach swell.

Valentina, 41 years old

A very comfortable diet! Given my habit of constant overeating, the “shuffle” turned out to be just a treasure. In 5 weeks on the diet, I lost 6.5 kilograms. This is a record for me. But the most important thing is that the process of burning excess weight also occurred while leaving the diet - minus another 4 kilograms. I recommend to everyone!

Contraindications to the Protasov diet

Despite the fact that the Kim Protasov diet is considered moderately gentle and safe for the body, it is nevertheless strictly contraindicated for the following diseases:

erosive and ulcerative diseases of the gastrointestinal tract, including a history of;
acute heart failure;
vascular pathologies;
diseases of the hematopoietic system;
serious metabolic disorder;
diabetes of any type.

It is also not recommended to adhere to this diet during pregnancy and breastfeeding. All necessary nutritional recommendations during pregnancy or breastfeeding can only be obtained from your attending physician.

What to remember

This diet is aimed not only at active weight loss, it also helps to normalize metabolism.
A competent way out of the diet is necessary. If the recommendations are not followed, you can harm the body and not get the desired result.
The diet involves reducing fat intake, but you should not completely exclude foods rich in fatty acids from your diet.
Kim Protasov’s diet does not have officially confirmed medical studies. If you have any chronic diseases, consult your doctor before using the diet.

anukapohudei.ru

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.

Nobody knows who is the author of the diet, which has been troubling 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 attracted the attention of many and the diet gained many 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 Oganesyan became Kim Protasov and, not knowing what to write about, she spoke about in an article about diet. The source of information was Ganna’s friend, who at that time was eating exactly according to such a system.

What's the point

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

The basis of the diet in this diet is vegetables and dairy products.
The revolutionary thing here is that instead of fasting, the diet suggests not denying yourself meals. You can eat as much as you want and when you want.
There is a list of permitted products. We will discuss them a little later.
The duration of the diet is five weeks and each week has its own principles. We will also talk about this in more detail.
No salt - this is Kim Protasov’s recommendation. This rule avoids swelling and improves general state body.
The mechanism on which the method is based is that proteins and fiber cleanse the intestines and normalize blood sugar levels. This helps reduce appetite and 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;
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 how many calories are lost when walking.

Third week. You can add 300 grams of fish, lean meat and poultry to your usual diet. They can be boiled, stewed, baked in the oven, steamed or fried, but without oil. This can be done on a grill pan with 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 for every day, you should combine various combinations. 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 snack: One boiled egg.
Dinner: Zucchini and tomato casserole with garlic and herbs.

Tuesday

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

Wednesday

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

Thursday

Breakfast: Cheesecakes, kefir.
Dinner: Zucchini puree soup.
Afternoon snack: 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 snack: 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 snack: Vegetable sandwiches (cheese slice, tomato, lettuce, cheese slice).
Dinner: Fish soup.

Sunday

Breakfast: Omelette, coffee.
Dinner: Chicken cutlets, beet and garlic salad.
Afternoon snack: 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. Olive, flaxseed or camelina are better. But, no more than three teaspoons in one day.
Replace green apples with other fruits of approximate size. Just don't start with grapes and bananas. It could be kiwi or an unsweetened pear.
For breakfast, cook cereals, but for now only with water.
It's time for nuts. You shouldn't abuse them right away. It's better to start with almonds.

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

Replace dairy products with fish and meat.
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. Weight loss cocktails are good for this.

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

So that you accept correct solution and understand what awaits you, I suggest 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 the basis. I recommend to all.

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

Irishka: I tried the diet twice and lost 5 kg. But leaving the diet did not follow the rules. I lost it and the weight quickly returned.

Lera: Two days were enough for me. I was so hungry that I decided to quit the diet before I even started. Vegetables don’t make you feel full, and I don’t like fermented milk products.

Anna: Not enough hot food, which is harmful to the stomach, especially during cold periods. I think you should monitor the body’s reaction. The diet suits some people, but definitely not others.

conclusions

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

Well, if it’s difficult for you to cope with giving up junk food on your own, but you really want to change your diet. Then pay attention to Galina Grossman’s video training dedicated to getting rid of food addiction. Moreover, it is now heard completely for free!

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 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. See you again! And in order not to miss the most important things, subscribe to updates :)

Sincerely, Olga Sologub

takioki.ru

Kim Protasov’s diet is very popular today. The menu allows you to eat permitted foods as much as you want, whenever you want, which is the main advantage of the Israeli nutritionist’s method. We bring to your attention a description of Kim Protasov's diet week by week.

Protasov's diet - 10 weeks

Many people mistakenly believe that the Protasov diet lasts 5 weeks - that’s how long it will take you to lose 10-12 kg. An important point of each weight loss system is the logical conclusion of the diet. Therefore, Kim Protasov suggests another 5 weeks to consolidate the results.

You can eat all permitted products in any quantity and at any time of the day. It was this permissiveness that attracted thousands of fans to the side of Protasov’s diet. You will create the weekly menu yourself from all the components that are on the list. Thus, you will be able to organize both a mono-meal for yourself and prepare delicious dishes from the products.

This weight loss technique is recommended not only for those who are overweight. To improve the health of the body, it will not be harmful for any person to follow the Protasov diet once a year. The week-by-week descriptions that we have prepared will become your guide to losing weight and cleansing your body for the next 10 weeks.

Protasov's diet - menu for the week

Each week has its own set of permitted products. The peculiarity of the technique is to reduce carbohydrates, especially fast ones, with an overall balance of Protasov’s diet. The menu for the entire period includes the following products:

all types of vegetables;
dairy products with 5% fat content;
Tea coffee;
apples;
boiled chicken eggs;
lean meat (poultry or fish);
2 l drinking water daily.

Protasov's diet - 1 week

The list of permitted products includes:

Any vegetables. Eat them raw, boil them, stew them, and make salads from them. The only limitation is do not use vegetable oil when cooking. It will be prohibited until week 6 of the Protasov diet. Week 1 recipes are mainly vegetable salads. You can season them with lemon or low-fat yogurt. Many vegetables, when chopped, release juice, which will be enough to dress the salad.
Cottage cheese and cheese with 5% fat content.
Chicken egg - one per day, optional as an additional component.
Green apples - optional, up to 3 pcs. in a day. This is if carbohydrates and fiber are needed.

Protasov's diet - first week menu for 1 day:

Breakfast: fresh salad with low-fat yogurt.
Lunch: green vegetable salad, 200 ml kefir.
Afternoon snack: green apple, cottage cheese 5%.
Dinner: salad of boiled vegetables (pumpkin, carrots).

Protasov's diet - week 2

During the second week, completely follow the regime and diet of the first week. The exclusion of fast carbohydrates, heavy and fatty foods is one of the advantages of the Protasov diet. The first week only accustoms your body to eating light food. In the second stage, you already feel the results. This means several lost kilograms and extraordinary lightness of the body.

Protasov diet - week 3

A little meat and fish is introduced into your diet, no more than 300 g per day. Choose lean poultry and fish. Remember that their weight decreases when cooked, so to get 300 g of fried meat, add 400-500 g of raw product to the frying pan.

Also reduce your intake of dairy products. Don't forget about your drinking regime. In addition to tea, coffee, liquid contained in vegetables, you should consume 2 liters of ordinary water per day.

Protasov's diet - menu of the third week for 1 day:

Breakfast: light salad of fresh vegetables with the addition of an apple.
Lunch: a portion of fried lean fish, vegetable salad with cheese and eggs, 5% yogurt.
Afternoon snack: green apple.
Dinner: a portion of fried poultry without skin, fresh white cabbage salad, an apple.

Protasov diet - week 4

Your menu is not updated with new products. You continue your usual diet, your body gets used to the foods you eat and begins to actively burn fat. It is during this period that the most intense weight loss occurs.

Protasov diet - week 5

Your weight loss process is entering its final stage. Continuing to eat already known foods and dishes, you do not feel hungry, but only lightness from the lost kilograms and healthy food. Many people note that at 4 and 5 weeks their body does not even require a chicken egg, limiting itself to only an apple from additional products.

Protasov's diet - menu of the fourth and fifth weeks for 1 day:

Breakfast: a couple of slices of 5% cheese, a cup of unsweetened tea or coffee.
Lunch: a portion of fried poultry without skin, a salad of fresh vegetables with low-fat yogurt.
Afternoon snack: cottage cheese 5%, green apple.
Dinner: salad of fresh vegetables with the addition of an apple, a glass of kefir.

Exit from the Protasov diet - 6-10 weeks

The further menu also does not require strict restrictions on the amount of food consumed per day. Kim Protasov identifies several rules, following which you can be sure that the lost kilograms will not return.

Exclude 5% dairy products. Consume low-fat or low-fat milk, kefir, and cottage cheese.
Eat not 3 green apples a day, but just one. Instead of apples, introduce other fruits into your diet.
For breakfast, prepare yourself oatmeal porridge. A good option Buckwheat, millet, and oatmeal will become available. If desired, cook porridge with low-fat milk, but consume no more than 1.5 glasses of milk per day.
When preparing salads, use vegetable oil. The optimal rate of vegetable fat is 40 g per day. Try to replace all animal fat with it.
Legumes and nuts are allowed.

Dermatovenerologist, cosmetologist, trichologist, honored author of Evehealth

09-09-2014

17 709

Verified information

This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

Kim Protasov's diet gained popularity in 1999 after publication in an Israeli newspaper for the Russian-speaking population. The author of the diet was presented as a popular Israeli nutritionist. Over the course of the year, the diet gained extraordinary popularity, mainly thanks to Internet resources.

The principle of the Protasov diet and its menu

The essence of the diet is a strictly prescribed menu. At the same time, nutrition is not limited either by the amount of food or by the time frame, that is, you can whenever and as much as you want. The main rule is to eat only certain foods - 5% fat dairy products and fresh vegetables. You can drink coffee and tea in any amount, but without adding sugar. It is necessary to drink water and at least two liters per day.

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

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

Since fish and lean meat contain useful microelements and complete protein, the body receives all the amino acids necessary for the proper functioning of the body, which contributes to the tone of muscle tissue and the reduction of fat. Thanks to dietary fiber, the stomach is filled completely and the feeling of hunger does not arise, and the functioning of the gastrointestinal tract is also normalized. The absence of salt in the diet menu helps remove excess fluid and eliminate swelling, and limiting fat promotes rapid weight loss.

Exit from the Protasov diet

Exiting Kim Protasov’s diet should occur gradually and not too quickly.

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

A week	Name of permitted products
VI	Some dairy products are replaced with lower fat ones (0.5-1% fat content). The replacement is compensated by adding vegetable oil to salads (no more than 3 teaspoons of oil per day). On average, the amount of fat consumed should not exceed 30-35 g per day.
VII	Two apples out of the required three pieces are replaced with any unsweetened fruit.
VIII	For breakfast, instead of vegetables, prepare porridge from 1-2 tbsp. cereals The porridge is complemented with vegetable salad and low-fat cottage cheese. Dried fruits are added to the menu.
IX	Some dairy products are replaced with lean meat or chicken. Boiled vegetables are added to the diet.
X	It is allowed to use light broths and add regular products to the menu.

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

Results of the Protasov diet

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

At the end of the diet, the body will get used to such a nutrition system and returning to its usual diet will be quite difficult. Five weeks of dieting develop a certain eating habit that remains after the weight loss process is completed. Thanks to this, the transition to healthy eating with lots of fruits and vegetables.

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

Recipes for the Protasov diet

Following Kim Protasov's diet is quite easy. Despite its apparent limited choice of food, a wide variety of dishes can be prepared from permitted foods, which allows you to eat not only healthy, but also tasty.

There are a considerable number of recipes for dishes for the Protas diet on the Internet. They differ in their purpose for the time period. As an example, we can give only a small fraction of recipes for preparing dishes in Protasovsky style:

1-2 weeks

"Admiralty" salad

Grate the green apple, carrots and radishes. One boiled egg is divided into a white, which is finely chopped, and a yolk, which can simply be chopped. The ingredients are laid in layers in the following order: radish, egg white, carrot, apple, yolk. The layers are coated with natural yoghurt. The top of the salad can be decorated with corn and herbs.

Cleansing salad for weight loss

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

3-5 weeks

Fish fillet in milk

Salt and spices are added to half a glass of milk with 0.5% fat content to taste. The fish fillet is placed in a foil-lined dish, poured with milk and sprinkled with chopped herbs. Bake the fish at 180 degrees for 30 minutes in a preheated oven.

Chicken in kefir

Salt portioned chicken pieces and sprinkle with seasonings to your liking. Then pour in 0.5 liters of kefir and leave the chicken to marinate for 2 hours. After this time, place the chicken along with the marinade in a mold and bake until golden brown at 180 degrees for about an hour.

6-10 weeks (exit)

Omelette with spinach

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

Zucchini and Cheese Casserole

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

Contraindications of the Protasov diet

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

Advantages and disadvantages of Kim Protasov's diet

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

Among the few disadvantages is the lack of hot meals in the first two weeks of the diet and some lack of carbohydrates. Insufficient consumption of carbohydrate-containing foods can cause increased fatigue, dizziness, and general weakness of the body, but no critical changes in the body will occur during the diet.

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

If the diet does not suit any parameters, for example, you do not like raw vegetables or dairy products, then you should not start the diet, since it will be very difficult to tolerate it. The Protasov diet is definitely not suitable if you have stomach problems or allergies to permitted foods.

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

During the period of following the Kim Protasov diet, it is advisable to take it to avoid possible micronutrient deficiencies. It is necessary to consume at least 1200-1500 kcal per day.

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

To learn more about Kim Protasov’s diet, you can watch a video describing the diet and reviews of people who have lost weight with it:

Video about Protasov's diet

Video about the results of Kim Protasov's diet

Video about Protasov's diet

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

The essence of Kim Protasov's diet

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

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

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

Detailed description of the diet

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

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

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

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

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

List of prohibited products

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

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

Sample menu by week

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

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

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

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

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

Recipes with photos

Celery salad

Products:

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

Cooking instructions:

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

Kholodnik with beets and kefir - suitable for the lunch menu

Products:

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

Preparation:

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

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

Products:

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

Preparation:

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

Chopped chicken cutlets - an option for the lunch menu

Products:

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

Preparation:

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

How to get out of a diet correctly?

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

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

Contraindications

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

Leave volume to your eyelashes!

Birth of a legend

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

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

Don't make a cult out of food

(A skinny cow is not yet a gazelle)

Diet and diet are different. If someone advises me to eat a leaf of salad at breakfast, a third of an egg white at lunch, and a quarter glass for dinner mineral water, I stop communicating with the vile adviser. He clearly wants me to die slowly and painfully. If some magazine promises me a loss of ten kilograms in five days, I mercilessly throw away this waste paper. Ten kilos are lost in five days, it will not be said about us, in cholera barracks, but in normal life such weight loss is impossible.

The diet that I want to introduce you to is pleasant and uncomplicated and “at first glance it seems not visible...”. That is, it won’t occur to others that you are on a diet. And the effect is phantasmagoric!!! In five weeks, you will lose exactly as much weight as is good for you.

Basic provisions of the Shuffle:

Total duration 10 weeks (5 weeks main diet and 5 weeks ESSENTIAL Eating)

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

FIRST WEEK.

On the first day, as well as the second, third, and so on for the whole week, you eat ONLY raw vegetables, as well as cheeses and yoghurts of five percent fat (no more, but not low-fat either). ANY quantity! One boiled egg per day is allowed. ANY time of day! The point of this progressive diet is to eat as many vegetables as possible and as much five percent dairy products as possible. You can have tea and coffee in any quantity (of course, without milk and sugar, don’t get carried away with sweeteners), and two liters of water a day is a must. Are you feeling a little sad? So be it, on my own behalf I allow you three more green apples. What? No need for gratitude, good luck.

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

And just dare to complain that you are hungry! Eat calmly in the morning, during the day, in the evening, at night - for a whole week. And exactly the same - SECOND WEEK.

Surprisingly, from the second week you lose the desire to eat anything other than vegetables, cheese and the apples I gave you. Many even refuse boiled eggs, which they greedily eat at the beginning of the diet. By the end of the second week, you will feel extraordinary lightness throughout your body and in your thoughts. An organism not burdened with fat, meat and sweets will require liveliness of action, and you will have to make an effort not to fall into adultery.

From the beginning of the THIRD WEEK, you must add a piece (300 grams) of boiled, steamed or fried (without oil!) meat, poultry or fish to vegetables and cheeses. Please cut back on cheeses and yoghurts a bit. You also eat vegetables, cheeses, meat, eggs and apples THREE WEEKS. AND THAT'S ALL!!! Three weeks after starting the diet, you will begin to simply melt in front of the amazed eyes of your colleagues and household members.

The last two weeks have been the most intense weight loss.

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

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

What can you eat on the Kim Protasov Diet

First and second weeks

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

Third, fourth and fifth weeks

All the same plus a piece of meat, poultry or fish. Reduce cheeses and yoghurts somewhat.

Let's break it down

Now let's do a little debriefing, or rather, let's look at what the unforgettable Kim Protasov offers us? Let us separate, so to speak, the grains of meaning that will be useful to us on our 10-week journey.

The diet itself lasts 5 weeks and, according to the laws of the building genre, the exit from it should last as long if our goal was not a momentary joy when meeting the coveted number on the scale, but a stable result that will please us for a long time (provided that fast food sellers will forever remove us from the list of regulars in their establishments).

What are we going to eat?

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

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

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

Suitable cheeses

1. Cheese Valio Polar 5%

2. Homemade Cheese Karat

3. Philadelphia soft cheese 5%

4. Green Cheese 4% (more like a seasoning, but CHEESE nonetheless)

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

6. Chechil snail 4% (rare, but I have seen it and even had it in my regular diet for quite a long time)

BUT NOT Grunlander - it has 5% NOT FAT, but yogurt content! There is MORE than 5% fat!

But all these names can remain just names if you do not live in a large populated area (I’ll tell you a secret, some of these rare animals are not found everywhere in large ones), and the feeling of deprivation negatively affects our worldview. That's why craftsmen(praise be to you, goddesses of the hearth) they learned to make cheese of the fat content we needed themselves and, what is even more valuable, they shared their knowledge with us, simple consumers of other people's wisdom. You can find recipe options on our website in the appropriate section.

Vegetables, sour milk, 1 egg and 3 green apples. Why three? Because according to the opinion of many nutritionists, it is 3 green apples that contain the daily requirement of carbohydrates, which are needed for normal brain function. Everything else is pampering, that’s how it is.

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

The long-awaited meat!

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

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

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

How to cook?

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

Despite quite simple rules, questions still arise "Can I have olive oil? And avocado? Can I have vinegar? And also seaweed and mushrooms?", so here's a list of foods you CAN'T eat. Hmm, maybe I can add the word CATEGORICALLY, for severity. Not worth it? Okay, we convinced you.

What you can’t eat on Kim Protasov’s diet:

Flour and bran, starch

Nuts and seeds

Vinegar

Gelatin

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

Mushrooms

Algae, including seaweed

Meat broths,

Avocado (fatty fruit)

Alcohol

We did it! What's next?

So, 5 weeks are over, you, as Kim Protasov promised, are fluttering and leaving virtually no traces on the ground (tested from personal experience). But what next? How to not only consolidate the result, but also lose more, and ideally accustom yourself to Proper Nutrition - after all, life after a diet does not end and many experience the fear that once they start eating “as usual,” everything will return and “call their friends.” Well, for starters, let’s say that although this diet is truly amazing and the results last for a very long time, let’s not get impudent and hope that 5 weeks of the diet give us the right to subsequently live in a bakery. And yet, in order to help our body enter normal life smoothly and least traumaticly, rules were drawn up that are called “Exit”. This very “Exit” takes 5 weeks, gradually allowing more and more variety into our diet. The last, tenth week for many becomes a kind of template for further nutrition, which undoubtedly complies with all the rules of a healthy lifestyle.

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

An approximate schedule for quitting the diet:

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

Gradually reducing the amount of dietary foods. Do not include in the diet (rice, pasta, baked goods) for at least 1-2 months.

However, since these rules are not unshakable, unlike the main ones that make up the Kim Protasov Diet itself, the order and set of products cannot be discussed or deliberately adjusted. But if you are not sure that you yourself are able to correctly select those products that should be introduced first, without disrupting the process of a smooth transition from the Diet to normal nutrition, then do not experiment - follow the Exit plan that is proposed to you here. And of course, this site was created so that more experienced, and sometimes - and this is great luck - more knowledgeable in matters of nutrition could help you with advice.

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

List of foods that can be consumed:
Only raw vegetables (it is sometimes acceptable to use sauerkraut without sugar in small quantities)
1 boiled egg per day
3 green (not sweet) apples
Lemon juice (not pulp)
Fermented milk products do not exceed 5% fat content. There should be 1/3 less vegetables. This balance is a must!
From the 3rd week 300 grams of meat/poultry/fish/offal/seafood. We calculate the weight based on the finished dish.
At least 1200 kcal per day.
You can eat at any time of the day, but carbohydrates (apples) are better before 18.00 in the evening.
At least minimal physical exercise so as not to burn muscle instead of body fat.
2 liters of water per day (tea, coffee are NOT included)
List of foods that should not be consumed:
Cereals and legumes (including soybeans)
Flour and bran, starch
Nuts and seeds
Sugar and sweeteners are also undesirable.
Crab sticks, sausage, frankfurters, ham.
Vinegar
Gelatin
Korean carrots and other salads that may contain oil or other prohibited foods
Mushrooms
Sea kale
Meat broths,
Vegetable broths and boiled vegetables.
Sour milk with additives and sweet yoghurts.
Avocado (fatty fruit)
Alcohol

If you want to lose weight without compromising your health or gaining those extra pounds back, then you should definitely read the detailed description of Protasov’s diet.

Basic principles and essence of Kim Protasov’s diet

The essence of the diet is quite simple - to remove extra pounds without causing harm. It is designed for five weeks and allows you to start the process of losing weight without putting the body into stress mode. This is followed by exit and smooth recovery.

The diet is based only on healthy products, but fast carbohydrates and fats are practically excluded.

In the first weeks, you can consume low-fat dairy products, and then there is a transition to meat and poultry.
The foods you can eat while on a diet contain a lot of protein. This leads to the fact that the extra pounds disappear, but the muscle mass remains.
The diet allows you to get rid of cravings for sweets and harmful products, removes fluid from the body and does not cause hunger pangs due to fruits and vegetables.

To successfully lose weight, you must adhere to the principles of this diet:

The duration of the diet is five weeks, but you can add 30 days to exit.
At first, you are allowed to eat only raw vegetables and drink fermented milk products. Moreover, their ratio is as follows: for 30 grams of “milk” - 70 grams of vegetables. And per day there should be at least a kilogram for women and two kilograms for men. You are allowed to eat apples, but only green ones and no more than three. There are no restrictions on vegetables, only potatoes are prohibited and beets are undesirable.
After 2 weeks, you are allowed to eat 300 grams of lean meat, poultry or fish, but the amount of dairy drinks will have to be reduced.
If you decide to drink yogurt, it must be natural, without additives.
There is also a limit on salt - no more than three grams per day, but other spices can be used.
You need to drink at least two liters of water per day.
There should be at least five meals a day, but in small portions.
The amount of fat is strictly limited - only 30 grams per day and this healthy fats from lean products.
It is advisable to take vitamin complexes along with minerals to avoid their deficiency.

Monitor your condition carefully. If you suddenly feel unwell, you should give up the diet and visit a doctor.

Advantages and disadvantages

Kim Protasov's diet, like any other, has its disadvantages and advantages, which you should definitely familiarize yourself with before starting the process of losing weight.

Pros:

There are no strong restrictions or feelings of hunger.
The craving for unhealthy foods and sweets disappears.
It is possible not only to lose weight, but also to build muscle mass if you exercise.
Metabolic processes and gastric microflora will improve.
It will be easier to control your appetite.
Your mental state will improve, bowel problems will disappear, and your libido will also increase.
The results will last a long time.

Minuses:

At the beginning of the diet, it is forbidden to eat hot food, and this may not have a very good effect on the pancreas.
Fatigue and weakness may appear due to a sharp decrease in the amount of carbohydrates.
You will have to eat a lot of vegetables, so it is better to stick to this diet in the summer.
Complete abstinence from alcohol for a designated period.

Prohibited products: list

The diet in this diet is not very varied, you will have to get used to it.

Therefore, the list of products that are strictly prohibited is quite impressive.

Conservation.
Any alcohol.
Vegetables are not raw.
Pickles and smoked meats.
Sweets, sugar and substitutes.
Sausages.
Crab sticks.
Dietary supplements, except vitamins.
Juices from packages, milk, cocoa.
Milk drinks with additives.
Mushrooms, legumes, cereals, soybeans.
Honey, vinegar.

Detailed description of the diet by week

That's the most important thing. Protasov's diet consists of three periods and five weeks.

Periods

It takes 1-2 weeks, called adaptation. During this time, you begin to get used to eating, cravings for sweets disappear, and up to 2.5 kilograms of fat are lost.
Period from 3 to 5 weeks. The process of active weight loss is underway. You can remove up to five more kilograms.
And the last stage is the exit. Only when it passes will it be possible to fully evaluate the result.

First

In the very first week, you are allowed to eat only raw vegetables, without any heat treatment, and fermented milk products, for example, natural yoghurts or cottage cheese. You can treat yourself to green apples, but only in the morning. But you can eat a lot of vegetables at any time of the day. One boiled egg is also acceptable.

Second

The second week is no different from the first. The same as before is acceptable. The most important thing is not to overuse milk; there should be less of it than vegetables. If possible, skip the egg.

Third

This week you are allowed to eat some meat, for example, lean chicken, turkey or beef, but not more than 300 grams per day and not fried. Dairy products are declining.

Fourth

As before, the basis of nutrition is raw vegetables with a small amount of meat. The difference is that the active phase of weight loss begins.

Fifth

It is allowed to eat the same things as at 3-4 weeks. The amount of dairy products is reduced by three times, but you can add a little millet, oatmeal or buckwheat.

Sample menu for every day

pay attention to daily norm products. So, in the first week there should be about one and a half kilograms of vegetables, a little more than 500 milliliters of dairy drinks, one boiled egg, three green apples are acceptable and two liters of water are required.

What you can eat in the first week:

Day of the week	Breakfast	Snack	Dinner	Snack	Dinner
Monday	Approximately 200 milliliters of kefir and baked cottage cheese.	Chamomile tea and apple.	Beetroot soup with kefir.	Sliced raw vegetables, any natural juice.	A glass of kefir, a little curd mass, apple slices.
Tuesday	Salad with Chinese cabbage and cucumbers.	Tea without sugar or substitute.	One boiled egg, shredded cabbage.	Vegetable smoothie, apple.	A glass of yoghurt and cottage cheese.
Wednesday	Vegetable salad.	Kefir drink with apple slices.	Vegetable salad, cottage cheese balls.	Green tea with cinnamon and apple pieces.	Cheesecakes and some yogurt.
Thursday	Stuffed egg.	Carrot juice.	Tomato juice and vegetable salad.	Natural yogurt and apple.	Cottage cheese casserole, kefir.
Friday	Eggplant salad, cottage cheese.	Hard boiled egg.	Vegetable salad.	Kefir and apple.	Cottage cheese and salad.
Saturday	Yogurt without additives.	Tomato juice, apple.	Tea and salad.	Kefir.	Vegetable salad.
Sunday	Cottage cheese and a glass of yogurt.	Apple juice.	Egg and vegetables.	Raw carrots.	Vegetable salad.

Sample menu for the second seven-day period:

Day	Breakfast	Snack	Dinner	Snack	Dinner
Monday	Sliced vegetables, egg.	Yogurt, curd mass.	Kefir and vegetables.	Apple or juice.	Tomato juice, cottage cheese.
Tuesday	Kefir, cottage cheese.	Apple.	Vegetable okroshka with kefir.	Carrot dessert.	Natural yogurt and cottage cheese.
Wednesday	Vegetable salad, egg.	A glass of natural yogurt.	Tomato juice, salad.	Baked apples	Cottage cheese
Thursday	Herbal tea, apple.	Yogurt.	Salad, okroshka	A drink made from kefir, apple and cinnamon.	Green tea, vegetable salad.
Friday	Cottage cheese, kefir.	Vegetable salad.	Yogurt	Cottage cheese with apple.	Salad, kefir.
Saturday	A glass of fermented milk drink without additives.	One fruit, a glass of natural juice.	Any vegetable salad and one egg.	Green tea, a little cottage cheese.	Salad from any vegetables without heat treatment.
Sunday	Cottage cheese and a glass of yogurt.	Not black tea and one apple.	Salad, okroshka.	Apple with cottage cheese.	A cup of tea, some raw vegetables.

Sample menu for the third week:

Breakfast: herbal tea, a little cottage cheese.
Snack: any salad made from raw vegetables.
Lunch: pieces of chicken fillet baked in the oven.
Snack: a glass of natural apple juice.
Dinner: buckwheat, baked fish, some vegetables.

Sample menu for the fourth week:

Breakfast: tomatoes, tuna.
Snack: apple, cottage cheese.
Lunch: chicken cutlets, vegetable salad.
Snack: juice, one egg.
Dinner: kefir okroshka with herbs and vegetables.

Sample menu for the final stage:

Breakfast: casserole.
Snack: fruit and a glass of liquid yogurt.
Lunch: mixed vegetables, baked fish.
Snack: a glass of unsalted tomato juice.
Dinner: oatmeal with apple.

How to get out of Kim Protasov's diet correctly?

Last and no less important stage this diet is the right way out. The period lasts the same, five weeks. You need to eat right, observing the amount of fat - it should not be more than 35 grams per day.

In addition, there are other nuances that must be observed. At first glance it seems difficult, but after a few weeks of preparation you will easily cope with it.

We remove fermented milk drinks and start consuming low-fat dairy products instead.
We introduce healthy fats in the form of three tablespoons of olive oil and a small amount of nuts.
Be sure to count all incoming fats from meat, poultry and fish. In total, no more than 35 grams should be consumed per day.
It is allowed to eat porridge, for example, oatmeal or buckwheat, but only a little. And cook them only in water, no milk, butter or spoons of salt.
Instead of three apples, you can now only eat one, but other fruits are introduced. In principle, any, except for the most high-calorie ones - bananas, avocados and grapes.
In the eighth week, you can pamper yourself a little and start eating dried fruits. First of all, dates, dried apricots, raisins, prunes, but not in chocolate and just a little, as they are very high in calories.
In the fourth week of leaving the diet, you can finally process vegetables, for example, bake, boil, stew and even fry, but without oil and preferably on a non-stick coating.
In the last week, you can start preparing light vegetable soups with the addition of lean meat and poultry.

But even after leaving, it’s still too early to relax. In the next two months, you should give up heavy foods. Do not eat pasta, bread, mushrooms, rice. They need to be introduced gradually so that the body can get used to it, adapt and react correctly.