Protasov's diet - a detailed description and reviews. Description of the Protasov diet: the right menu for every day

Israeli dietitian Kim Protasov compiled a rational dietary system, which frees the body from excess accumulated kilograms and contributes to the normalization of metabolism.

Due to its effectiveness and simplicity, the diet quickly fell in love with many losing weight, gained popularity and subsequently began to be called simply by the people - “scuffle”.

A diet without starvation and harm to health is Kim Protasov's diet. The description by week is calculated for 35 days, the main loss of extra pounds occurs at the end of the 5th week.

Advantages and features of "Scrambler" over other diets

The total duration of the Protasov diet is divided into 2 periods: 35 days of the main diet, the next 5 weeks - the right way out of the rational nutrition system. For 10 weeks, the human body changes, active weight loss begins after 24 days.

The diet of Kim Protasov (description by week) consists in limited consumption of fatty foods and "leaning" on proteins

The first positive results are the cleansing of the body, which occurs in the process of healthy nutrition. Losing weight people stop reaching for sweets, flour, sweets, muffins - these products contribute to the accumulation of subcutaneous fat.

The essence of Kim Protasov's diet (in a weekly description) is a compressed intake of fatty foods. The body takes energy from carbohydrates and proteins that enter the body.

An important role in the "shuffling" is played by water involved in the exchange process.

Diet principles and rules

The role of proteins

According to modern medicine and dietetics, every second person in our country feels the lack of proteins in the body. Protein is involved in the production and construction of all cells in organs and tissues human body , its role is difficult to overestimate.

When there is not enough protein in the body, it draws it from the tissues of the muscles, brain, and other organs. In this case, people lose their memory, they become irritated, the body is exhausted.

Protein deficiency causes exhaustion of the body, memory impairment

The diet of Kim Protasov, based on the description by week, is designed to increase protein intake to 85-110 g daily, which, of course, more than provides the tissues of all systems with the necessary norm.

Carbohydrates

As is known, carbohydrates are involved in digestive processes, improve metabolic functions. When earlier, when eating muffins or chocolates, the body received satisfaction, then during the Protasov diet, it will have to work on the breakdown of complex carbohydrates, without relaxation and the ability to store fats.

Water balance

Everyone knows that a person should consume at least 1.5-2 liters of water daily, and if you calculate more accurately, this is 25 ml per kilogram of body weight.

In the diet of Kim Protasov, the normalization of water balance is given Special attention , since the liquid plays a leading role in stabilizing the water balance.

Approximate diet for the day

Prohibited foods of the Protasov diet

Like any dietary restriction, this system also has foods that should not be consumed by those who are losing weight. These include:

flour and sweet, chips, crackers, seeds, nuts;
sausages, semi-finished products, fast food products;
soy, gelatin;
steamed vegetable dishes, vinegar (even for salad dressing);
avocados, dairy products, juices from stores;
alcoholic drinks.

All forbidden food is compensated by the desire and result of a slender figure. Thinking about the future attractive appearance, the desire to eat hunger with chocolate and flour will disappear by itself.

First and second weeks

Kim Protasov's diet contains a list of products that are allowed for their weekly use, from the description it follows that the diet consists of 2 stages.

In the first 14 days, the use of a variety of raw vegetables is allowed. The third part of the diet should consist of cabbage dishes.

Dairy products should not exceed 5% fat content:

yoghurts home cooking sugarless;
cottage cheese of a granular consistency;
fat-free kefir;
fat-free varieties of hard cheese.

Menu for 1 week
	Breakfast	Lunch	Dinner	afternoon tea	Dinner
Day #1	Kefir - 200 ml, syrniki	Chamomile decoction, apple - 1 pc.	Beetroot with kefir and ginger	Tomato juice, cucumber salad	Apple, cottage cheese, kefir
Day #2	Salad "Green Boat"	Herbal tea, Apple	Boiled egg, coleslaw	Apple, carrot smoothie, pumpkin	Yogurt, fat-free cottage cheese
Day #3	Sweet peppers, tomatoes, Protasovski omelette	Apple-kefir smoothie	Cottage cheese balls with garlic, salad of greens, onions, carrots, cucumbers	Cooling cocktail of green tea, apple, cinnamon, ice	Cheesecakes, yogurt
Day #4	Stuffed egg, lettuce	Carrot apple juice	Beet salad with sour cream and garlic, egg, tomato juice	Yogurt, apple	Cottage cheese casserole, kefir
Day #5	Baked eggplant with cottage cheese, green tea	boiled egg	Gazpacho	Kefir, carrot	Salad "Freshness"
Day #6	Protasovski omelette, yogurt	apple, tomato juice	Sauerkraut, Bell pepper, green tea	Pumpkin, kefir	Cheese, cucumber salad dressed with lemon juice
Day #7	Cottage cheese, yogurt	Apple juice cinnamon	Cheese, tomato salad, apple	Carrot	Salad from white cabbage with sour cream, tomato

It is allowed to include in the daily diet 1 boiled chicken egg, 3 medium sour apples (such as Semerenka). To the whole healthy diet you need to add a large number of plain water.

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

Eating is allowed without time limits: at dawn, during the daytime, in the evening, at night. You can’t starve - this is fraught with psychological breakdowns, an increase in portions from one to three.

Menu for every day, 2 weeks
	Breakfast	Lunch	Dinner	afternoon tea	Dinner
	Baked bell peppers with cheese and garlic filling		Salad "Green Boat", kefir		Cucumber soup puree, curdled milk
	Cabbage salad, apples, stuffed egg	Tomato juice		Cheesecakes, green tea	Zucchini salad, onion
	Green peas, scrambled eggs, tomato juice	Green tea, cheesecakes	Okroshka from greens, radish, cucumbers	Cottage cheese, yogurt	Herbal tea, carrot casserole with cinnamon
	Freshness salad, cheese, green tea	Yoghurt apple smoothie	Boiled egg, carrot-pumpkin juice, cabbage salad	Baked apples	Salad of greens, radish, beets, garlic
	Apple casserole, herbal tea	Yogurt with cinnamon	Stuffed egg Protasovski, cucumber and tomato salad	Tomato juice	Salad "Green Boat"
	Salad of carrots, sweet peppers, lettuce, herbal tea	Baked apple stuffed with cottage cheese	Boiled egg, beetroot	Apple-carrot juice	Salad from bell pepper, onion, greens, tomato, seasoned with sour cream, kefir
	Protasovski omelette, tomato juice			Cheesecakes, green tea	Salad "Freshness", kefir

Vegetables can be salted, chopped and seasoned with yogurt. Adding a lot of greens improves the taste of the dish. Dill, parsley and lettuce contain a vitamin treasure. 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 (description will follow) will certainly lead to harmony and health.

Third and fourth weeks. Description

The result of following the rules of the diet on the third and fourth diets will be:

elimination of excess weight in large quantities;
removal of psychological stress;
improved mood and improved health.

The third and fourth weeks of Kim Protasov's diet are the second phase of the weight loss program.

In this phase, the diet becomes richer in fish and poultry meat (non-fatty varieties). The daily intake of animal protein is 320 g. Meat dishes can be steamed or fried, but without the addition of vegetable oils.

During the third and fourth weeks, it is required to reduce the consumption of sour-milk products. This is due to the fact that the diet now has animal protein.

Fifth week (description) and consolidation of the result

In the fifth week, the body is already getting used to this diet and is not stressed.

Subject to the Protasov diet, the exact implementation of all recommendations is required. The exit from the power system should be smooth, without disruption. The exit procedure takes the same amount of time as the diet itself - 35 days. Proper consolidation of the result is an important stage in the normalization of water balance and nutritional needs.

A long process is due to the required consolidation of the effectiveness of achievements and the adjustment of the body for further healthy lifestyle life. With a sharp exit, the weight can return, and the well-functioning work of the rebuilt metabolic system will be disrupted in the digestive tract.

vegetable and dairy products should not leave the menu;
salad dressings need to add a little olive oil;
instead of three apples a day, you need to eat 1, and replace the remaining two fruits with other fruits or apples (bananas with grapes are prohibited);
breakfast should be served with oatmeal, buckwheat or millet porridge (the initial diet should be a small amount);
the amount of meat and fish dishes is allowed to be increased by reducing the dairy.

After passing the scheme in 10 weeks, for another 60 days, a ban on flour, rice and sweets should be maintained.

Recipes for the Protasov diet

Protasov omelet

You will need coarse-grained cottage cheese (fat-free) in the amount of 90 g, an egg - 1 pc., cheese. Cottage cheese needs to be mixed with a boiled egg (grate the egg and cheese on a coarse grater). The resulting mass should be put in the microwave for 4 minutes, at the end of the time, take it out, sprinkle with grated cheese on top.

The finished dish turns out to be tasty, satisfying, nutritious, and most importantly, not contrary to the recommendations of the diet.

Stuffed eggs

This dish can be prepared for several days, but the recipe calls for 1 egg serving.

The chicken egg is boiled, cooled, cut into two halves lengthwise. It is required to remove the yolk from it, add half a slice of garlic crushed through a garlic press, a spoonful of cheese (melted). With a fork, knead the entire composition well until a homogeneous mass is obtained, lightly add salt and spread back over the two halves of the protein.

A delicately flavored dish is ready to serve.

cooking diet pizza

To prepare a diet pizza, you will need cottage cheese (fat-free 90 g), yogurt, a third of a teaspoon of soda, a little salt, an egg, a tomato, a Bulgarian pepper, a third of a clove of garlic, mustard (without sugar).

The curd product is mixed with yogurt (half), a little salt, an egg, soda are added. The mixture is poured onto a baking sheet at high temperatures. A mixture is laid out on the prepared base: a tomato and garlic processed by a blender with the remaining half of the yogurt and mustard.

Beetroot kefir-ginger duet

Ingredients:

medium beets - 1;
cucumbers - 1;
ginger root - a small piece;
pepper (red) - 1;
cheese - 110 g;
kefir - 60 ml;
lettuce - 50 g.

Beets, cucumber, ginger are processed with a medium-sized grater. Lettuce with hot pepper is cut into thin strips, cheese - into cubes. All processed ingredients are mixed into one composition, added. Then kefir and 90 ml of cold boiled water are added. The chilled dish is ready to serve.

Cutlets "Protasovskaya dream" with beans

You need chicken fillet - 260 g, onion (bulb) - 140 g, egg- 1 pc., pepper and salt to taste. The dish is cooked in a double boiler for a quarter of an hour.

For garnish: 750 g green beans (can be replaced with asparagus), a clove of garlic, Apple vinegar(preferably homemade).

The ends are cut off from the beans, the whole product is cut into 3-6 cm cubes. Take water into a saucepan, boil, add the processed beans, cooking continues for 6 minutes over high heat. Throwing the beans into a sieve, draining the water, you need to put the cooked dish in another bowl, where finely processed garlic and vinegar are added.

Side dish with meatballs is ready for lunch.

Cabbage chicken salad

To prepare this delicious dish you will need:

fillet (boiled) chicken - 330 g;
pepper (Bulgarian) - 1 pc.;
3 medium tomatoes;
fresh cabbage -290 g;
one apple;
squid (boiled fillet) -160 g;
150 ml of yogurt;
one lemon;
salt.

Chicken fillet is cut into small cubes, squid (fillet) - into strips of 1.5 cm. Apples and tomatoes are peeled from the middle, cut into cubes. The processed apple is sprinkled with lemon juice diluted 1:2 with water. Cabbage is chopped into small pieces and mixed with diced bell peppers.

Fish in the milky lake

Products: 0.5 kg of fish (cod, haddock), milk - 90 ml, greens (dill, parsley), salt. Chopped greens are added to cold milk, salted.

Foil is placed in a deepened baking sheet, a fish is lined on it, and the milk mixture is poured on top. The foil around the edges needs to be tucked up so that the milk does not spread. You don't need to cover. In an oven, heated cabinet (190 degrees), the fish is cooked for half an hour.

"Green boats"

Fat-free cottage cheese - 220 g, small cucumbers - 4 pcs., Bulgarian pepper - 1 pc., garlic - 2 cloves, dill, salt and pepper in a small amount.

Cucumbers are cut lengthwise into 2 halves, the centers are taken out and cut into squares. Garlic with pepper and dill are crushed, mixed, combined with cottage cheese. The mixture decomposes into cucumber boats. If you insert a toothpick with a slice of cheese strung on it, you get a sail.

The opinions of doctors and those who are losing weight about the effectiveness of the Rumble

Nutritionists say that the scheme for losing extra pounds and improving the harmony of the figure according to Protasov works 100%. Clients who used the diet in question reduced their weight from 7 to 12 kilograms in one course.

If you look at the reviews of visitors to weight loss forums, then almost always about diet positive reviews , and most importantly - it is easy to transfer without disruption and stress.

Gastroenterologists note an improvement in the functioning of the gastrointestinal tract in patients who adhere to the Protasov diet.

Kim Protasov's diet - description by week (first and second) - in this video:

Protasov's diet is based on a gradual decrease in consumption daily allowance calories. This is achieved by eliminating pastries, sweets, refined foods, fried and fatty foods from the diet. If to speak in simple words, then this diet is “vegetable”.

According to reviews, in 5 weeks of the diet, you can easily lose 20 kilograms. But, according to the author himself, everyone who adheres to the system will be able to “remove” as many kilograms as he needs.

Who exactly Kim Protasov is unknown. But, for the first time, his diet was applied in 1999, when it was published in an Israeli newspaper for the Russian-speaking population. The article was released in a slightly ironic style, immediately arousing great sympathy and interest among people.

In fact, the Brawl is quite “tough”, but the goal of “removing” 20-30 extra pounds should be inspiring. Moreover, it pleases the fact that the diet for these 5 weeks is quite diverse, but it is very important to strictly observe it.

The principle of the Protasov diet
What products are allowed
Prohibited Products
"Stagnation" of weight
Meal routine
To whom the diet is contraindicated
How to get out
Nutrition when leaving the diet
Reviews of doctors
Diet cost

The principle of the Protasov diet

In large quantities, fermented milk products and fiber quickly cope with toxins in the intestines, and prepare it for the normal absorption of protein foods. Moreover, all products from the diet contain a large amount of useful vitamins and minerals that effectively speed up metabolism and improve general state all organs and systems of the body.

The minimum fat content and the complete absence of simple carbohydrates reduce the total daily calorie intake. But, the total amount of food is not "cut". All this allows you to lose weight very quickly and but without feeling hungry.

The main advantage of the Kim Protasov diet is that you can notice the result after the first week. The disadvantages of such a diet are a large amount of coarse fiber, because it mechanically quite strongly irritates the intestines with the stomach.

What products are allowed

All dairy products must have a fat content of no more than 5%. What can you eat:

Any natural yogurt without chemical additives (sweeteners, thickeners, etc.);
- Katyk, fermented baked milk, curdled milk, kefir, varenets, sourdough - all this should be low-fat;
- Cottage cheese;
- Homemade, unsalted cheese.

Important! If the package with cottage cheese, cheese or kefir has the word “product”, then you cannot buy such food, since such a product is considered to be of the lowest quality and does not meet the requirements of the diet.

All dairy products are allowed to be processed thermal method- boil, fry, bake, and freeze.

Poultry, fish and meat:

Meat is exceptionally lean. It is better to choose beef instead of pork. And instead of duck and goose, buy chicken;
- You can eat all natural seafood;
- Liver, kidneys, stomachs are also allowed;
- Fish caviar can be eaten from the second week of the diet;
- Fatty fish should be consumed no more than 2 times a week;
- Be sure to process products by thermal method. You need to stew and fry without oil, you can bake on the grill or in the oven, steam, water, cook on charcoal.

Be sure to eat 3 apples a day. It is also allowed to use greens and vegetables in any combinations and quantities:

Radish, cabbage, asparagus, cucumbers, pumpkin, zucchini, wild garlic;
- From greens: leeks, onions, shallots, batun, lettuce, sorrel, any leafy salads: from turnips, tops, beets, parsley, etc.;
- Ginger root, celery, horseradish;
- Carrots, turnips, beets, eggplant, soy sprouts.

Important! It is forbidden to eat all frozen vegetables, as they are thermally processed.

You can also eat:

Seaweed, seaweed, nori;
- Dried, non-fried products, without added oils;
- 1 raw egg per day;
- Tea and coffee in any quantities, but without the addition of sugar, cream, milk;
- Apple and tomato juice without salt, but only homemade.

From seasonings, you can take mustard, vanillin, natural spices, black pepper, herbs.

Prohibited Products

What not to eat in the diet:

Alcohol;
- Canned food (even home-made);
- Vegetables subjected to heat treatment. For example, an omelet with a tomato;
- Smoked meats, dried, salted, pickled dishes;

- All types of sugar;
- Sausage;
- Crab sticks;
- Vinegar;
- Purchased ready-made salads;
- Broths from fish, meat and vegetables;
- Everything where gelatin is present;
- Juices from packages;
- Cereals, avocados, muesli, beans;
- Cocoa;
- Mushrooms;
- Honey;
- All types of dietary supplements.

Why can't you eat sugar substitutes?

In terms of calories, sugar substitutes are harmless. But, in Protasov's diet, they are forbidden to eat for the reason that the very mechanism of food intake will be disrupted due to the release of insulin into the body. That is, as soon as we eat something sweet, even with a minimum calorie content, glucose enters the bloodstream, which our body must “neutralize”.

As a result of these processes, our body systems begin to produce insulin, and since there will be no glucose, an avalanche process will begin, and we will begin to experience a great desire to eat as much sweets as possible. So, any small violation of the regime will be followed by a big breakdown.

What to do if a breakdown does occur?

Probably the very first and most important thing is not to reproach yourself for this situation. And after that, calm down, and make another “vegetable day” for yourself, and continue the diet further. You don't need to start all over!

Can you eat soy sauce while on a diet?

This question causes a lot of controversy among those who "sit" on the Protasov diet. But, the decision is purely individual. AT classic version diet soy sauce, exactly like all its "derivatives", is prohibited.

But, often it is a small “relaxation” that prevents a person from completely completing what he started. In case you really love soy sauce, and just can't live without it, then the answer is unequivocal - you can eat it. But only in small portions.

And, most importantly, you need to remember that it should not contain any sweeteners, sugar, and the product should be expensive - high-quality, and proven. But, nevertheless, remember that it is better to refuse soy sauce for the duration of the diet.

"Stagnation" of weight

Stopping the weight is called the "plateau effect". Yes, this is very unpleasant, but during the diet this effect simply cannot be avoided. Therefore, this condition should not cause panic, because it is considered normal.

It is important to understand that we will lose weight “not by numbers”. Weight stagnation is most often caused by the individual characteristics of each person, and it has nothing to do with body fat in our body.

Moreover, Kim Protasov's diet is specially designed for such long term. And until it passes, we should not demand something incredible from our body. That is, in simple words - "chairs in the morning, money in the evening."

But, in order to understand the cause of stagnation of weight, it is worth trying to understand some of the subtleties:

Weight fluctuations can be caused by changes in the amount of fluid in the body. Water can be stored and excreted, and its difference in terms of body weight can be significant;
- If the body has a lot of toxins, and it is not cleared of them, then there can be up to 30 kilograms of feces alone. Therefore, at the very beginning of the diet, the result can be simply amazing, but then there will be no such “plumb lines”. That is, main reason plateau effect - balancing of biological fluids in the body;
- Stagnation of weight in a girl or woman can be triggered by features menstrual cycle. Therefore, the Protasov diet should be started only after the completion of menstruation;
- During the diet, the load on the body will be “unaccustomed”, and muscles that were not prepared may swell slightly. This is also a normal process.

Meal routine

Take for example a menu that can be considered a classic for our diet.

1st and 2nd weeks

Monday:

Breakfast - tomatoes with cucumbers mixed with grated cheese, unsweetened tea;

Lunch - cucumber salad with eggs, green onions, tea;

Snack - sour yogurt;

Dinner - pumpkin with carrots, 200 grams of kefir.

Tuesday:

Breakfast - salad with cheese and carrots, herbal infusion;

Lunch - tomato salad with basil;

Snack - curdled milk or varenets;

Dinner - casserole of apples and cottage cheese.

Wednesday:

Breakfast - coffee with chicory, for dessert - an apple with yogurt;

Lunch - fried cottage cheese, cabbage salad;

Snack - Varenets, apple puree;

Dinner - zucchini casserole, homemade apple juice.

Thursday:

Breakfast - apple and cabbage soufflé, unsweetened coffee;

Lunch - rolls;

Dinner - cucumbers, bell peppers, and tomatoes.

Friday:

Breakfast - cucumber salad with onion and egg, tea;

Lunch - cabbage salad, apple casserole;

Afternoon snack - carrot juice;

Dinner - fried cottage cheese, sour yogurt.

Saturday:

Breakfast - grained cottage cheese, herbal infusion;

Lunch - zucchini salad, kefir;

Snack - cottage cheese, yogurt;

Dinner - eggs with tomatoes and asparagus, an apple.

Sunday:

Breakfast - garlic with cottage cheese, tomato slices, coffee;

Lunch - Bulgarian pepper with onions and cottage cheese;

Snack - apple soufflé;

Dinner - zucchini pancakes, homemade tomato juice, kefir.

3rd, 4th and 5th weeks

Monday:

Breakfast - cucumber-celery salad, coffee;

Lunch - fried white poultry schnitzel;

Snack - fermented baked milk or sour yogurt;

Dinner - tomato-cucumber salad, scrambled eggs.

Tuesday:

Breakfast - grated apples with pumpkin, chicory;

Lunch - veal roll with cottage cheese, carrot, freshly squeezed juice;

Afternoon snack - greens, kefir;

Dinner - an egg with tomatoes and cottage cheese, mixed with kefir.

Wednesday:

Breakfast - fried cheese, radish with onions, tea;

Lunch - cabbage salad with cucumbers;

Snack - egg, apple puree;

Dinner - fish with bell pepper, yogurt;

Thursday:

Breakfast - apple casserole with cottage cheese;

Lunch - steamed fish, cucumbers, tomato juice;

Afternoon snack - greens, kefir;

Dinner - onions with tomatoes, kefir.

Friday:

Breakfast - cheese with egg, basil with tomatoes;

Lunch - a salad of apples, beets, and cheese;

Snack - sour-milk drink;

Dinner - turkey meatballs, Varenets.

Saturday:

Breakfast - cheese salad with carrots, apple, tea;

Lunch - steamed veal, bell pepper, carrot juice;

Afternoon snack - ryazhenka;

Dinner - rolls, shrimp, yogurt.

Sunday:

Breakfast - radish grated with carrots, cottage cheese, herbal infusion;

Lunch - steamed turkey cutlets, greens, cabbage with carrots;

Snack - juice from freshly squeezed apples;

Dinner - stuffed peppers with cheese, kefir.

Important! In the entire diet, where there are no more than 3 apples, they must be included additionally. You can eat them in any quantity, but not less than three! It is important not to forget about the normal drinking regime - at least 2 liters per day.

Detailed description of the diet for all 5 weeks

Now let's look at all the weeks in as much detail as possible.

First week

At the very beginning of our journey, we will eat raw vegetables with low levels of glycemine. All dairy products must have a maximum of 5% fat. Also in the diet should be apples, boiled eggs.

To minimize stress from an excess of fiber and minimal fat content of foods, you can boil vegetables for the first few days, and add potatoes and carrots to your food.

In the first week of the Protasov diet, the food is quite simple. Vegetables can be eaten in any quantity, and at any time of the day. It is important not to forget about the "daily" three apples.

The bulk of the protein will be ingested from eggs and dairy products. For a day, you can eat one boiled egg, and any "dose" of fermented milk products. Tea and coffee can be drunk in any quantity.

Second week

In the second week of the Protasov diet, we will eat exactly the same foods as in the first. But, now you can eat raw vegetables, and only those with the lowest glycemic coefficient. Drinks and apples - everything remains the same.

Most interesting fact lies in the fact that it is in the second week that the weight can stop. You need to be ready for such a change in events. But, as we have already said, you should not be afraid - if the physical activity is sufficient, then an active increase in muscle mass will be noticeable, due to a change in metabolism.

Fat will “leave” the same way, but weight loss will not be noticeable.

Third week

In addition to raw vegetables and apples with fermented milk products, 250-400 grams of baked meat or fish, poultry are added to the diet.

Fourth and fifth weeks

The menu is completely the same as the previous week. By now, you should notice that your eating habits have changed and dieting has become much easier and even more enjoyable.

10 recipes for the Protasov diet

There are just such recipes. great amount, and the menu for the day can even be compiled by yourself, based on your food preferences and opportunities. But, let's still look at the 10 most popular recipes.

Protasovsky mayonnaise

There are 2 options for its preparation:

150 g of yogurt;
- 3-4 cloves of garlic;
- 2 tsp Dijon mustard. If it is not there, then you can replace it with ordinary, but it should not contain sugar.

150 g of yogurt;
- 2 tsp lemon or lime;
- 2 tsp mustard.

If you allow yourself soy sauce, then there is also a third option. It uses only yogurt and soy sauce.

5% cheese

The fact is that cheese with just such a fat content is quite problematic to find in stores. Therefore, we will do it ourselves. What do you need:

0.5 kg. cottage cheese with a minimum fat content;
- 200 ml. 3% milk;
- 1 tbsp. l. butter;
- 1 egg;
- 1 tsp salt;
- 1/3 tsp soda.

How to cook: crumble cottage cheese into hot milk, and cook on the lowest heat for 15 minutes. A lot of liquid will stand out - so it is necessary. Then everything is poured onto gauze, and left for a while until the liquid drains.

Now everything needs to be transferred to a clean gauze, then to a bowl, add the remaining ingredients, and mix everything thoroughly, put on the stove. Cook also for 15 minutes, gradually stirring. It is better to do all this in a water bath so that nothing burns.

If you cook such cheese on an open fire, then outwardly and to taste it will resemble melted cheese, if in a water bath it will look like hard cheese. After the operations done, you need to give the cheese, and wait until it cools completely.

Tomato salad with basil

We need:

2 small tomatoes of fleshy varieties;
- Chopped bunch of basil;
- 150 g of cheese, grated on a coarse grater;
- Homemade mayonnaise.

All ingredients just need to be mixed.

Spicy zucchini salad

Taken:

1 zucchini, weighing about 400 grams, which is peeled and rubbed on a coarse grater;
- Half a medium-sized onion head;
- 2 tbsp. l. horseradish, grated on a fine grater;
- Chopped green onions;
- Greens to taste;
- Mayonnaise.

Carrot cheese salad

What do you need:

100 grams of any yogurt;
- A couple of small carrots;
- 1 boiled egg;
- Low-fat grated cheese;
- 3 cloves of garlic, squeezed into a salad.

Salad "Green-yellow"

Ingredients:

A pair of medium-sized cucumbers;
- A bunch of green onions;
- 1 boiled egg;
- 100 g of yogurt;
- Half tsp. lemon juice;
- Pepper.

Cottage cheese casserole

- 150 g of pressed crumbly and cottage cheese;
- 1 raw egg;
- 1 medium apple;
- Half a small pack of yogurt;
- Cinnamon - to taste.

All this is mixed and baked for 30-40 minutes.

Cheese omelette

Low-fat hard cheese is cut into slices or medium-sized pieces. Then it is mixed with a raw egg and 45 tbsp. l. kefir, one pinch of salt is added. All this is poured with a mixture of cheese on teflon pan. The vessel is covered with a lid, and baking begins at the lowest heat. The omelet is sprinkled with parsley.

Salad "Puff Apple"
This salad is laid out on a dish in layers in the following sequence:

Onions are cut, poured with a small amount of lime or lemon juice;

Chopped boiled egg is added;

An apple chopped into strips is added (can be grated);

Watered with a third of any yogurt;

Grated beets are added;

Watered with a third of any yogurt;

The cheese is crumbling.

Puff "Tomato-Cheese Salad"

The ingredients must be laid out in layers in the following sequence:

The bottom of the dish is rubbed with garlic;
- 1 large tomato with a thick skin, cut into circles, and evenly distributed on a dish;
- Hard cheese is rubbed on top;
- A boiled egg grated on a fine grater is added;
- Chopped herbs and peppers are added.

To whom the diet is contraindicated

The Protasov diet is prohibited for people with:

Diseases of the digestive system. For example, with ulcers, duodenitis, gastritis, etc.;
- Lactase deficiency;
- Allergy to milk proteins;
- Problems with metabolic processes;
- Cardiomuscular ischemia, vegetative-vascular dystonia, elevated blood pressure, vascular sclerosis;
- The presence of stones in the gallbladder;
- During pregnancy;
- Cancer.

Advantages and disadvantages of the diet

The main advantages of the Protasov diet:

There are no restrictions in the diet and products;
- There are no strict limits on food intake - you can eat even at night, even in the morning;
- Inexpensive and accessible products are used;
- Independence from the season;
- The ability to normalize all metabolic processes in the body;
- Positive influence on the work of the pancreas;
- No load on the endocrine and cardiovascular system;
- Efficiency in eliminating fats through the consumption of large amounts of protein;
- There is no strict ban on fats in foods and dishes;
- Perfectly combined with systematic physical activity;
- Helps to increase muscle tone;
- Allows you to improve the work of the intestine;
- Contains the optimal amount and combination of nutrients;
- The result can be stored for a long time.

Main disadvantages:

The main disadvantage of the Protasov diet is the menu for the first 2 weeks. Indeed, during this period, a person will eat exclusively raw vegetables, without any processing, as well as cheese and yogurt. So, if it is winter outside, then sticking to such a diet will be more problematic than in the summer;
- Not everywhere in stores you can find cheeses with a fat content of 5%. But, you can cook them yourself, or replace them with pressed cottage cheese, or homemade cheese;
- In this diet, you can not constantly eat the same dishes, because the diet should be as diverse as possible. But, we have already considered various recipes that will help solve this problem.

How to get out

Foods that have a high glycemic index produce so-called "empty" calories and various carbohydrates. The latter are considered energy for our body, and when they are minimized in the diet, its calorie content also decreases.

In the process of going through the Protasov diet, you are guaranteed to slowly but “surely” lose weight. The diet will be much less high-calorie, and much more carbohydrates will come.

Dishes, the calorie content of which is very high, are completely excluded from the menu. The norm per day should not exceed 1300 calories. This reserve will be enough to gradually lose weight without dietary restrictions without harming the body. But, without a trace, all this, of course, does not pass.

Moreover, our body is not very willing to "say goodbye" to fat deposits, as it considers them to be its "strategic" reserve. Sometimes fat becomes even more necessary than muscle mass. Therefore, losing it is quite difficult.

If the body has been in this state for a long period of time, then its fat reserves will be directed to cope with the usual metabolic processes. Therefore, when it is lost, they can slow down.

The body "turns on" the "energy conservation" mode. It is these reasons that often become the culprits of constant apathy during the diet, and a strong desire to sleep. If after the diet you immediately return to the usual diet, then the body will not switch to the “old” mode for some time, and the restoration of metabolic processes will occur gradually.

The body will save what energy it can save in order to "secure" itself from such diets in the future. Therefore, you can often hear that a person has lost 10 kg., And after leaving the diet, he gained 15.

To avoid this, you need to properly exit the diet. Therefore, let's look at all the basic rules for exiting the diet, which will help minimize stress on the body, and allow you to keep the results of the diet as long as possible.

The main principles of leaving the diet of Kim Protasov

As we know, the diet has a duration of 5 weeks. Therefore, the exit from it will last the same amount. After the end of the diet, you will not have any indulgences. You will have to eat according to the rules of the system.

That is, you will gradually include more and more new products in your diet. First, you need to increase the content of carbohydrates in food, then fats, since they were significantly limited during the diet.

If you have taken any vitamin complexes, then their course should be continued during the exit, since it will be simply unrealistic to balance the diet as fully as possible at first.

Nutrition when leaving the diet

So, how to get out of the Protasov diet in 5 weeks.

Week 1

During this period, your task is to prepare the body for new carbohydrate foods, as well as saturate it with foods rich in fatty acids. "lean" will need to vegetable oil and nuts. Every day you will need to eat 20 grams of one or the other.

It may seem that such a quantity of products will be extremely insufficient, but in reality it will significantly help improve the state of health, which was slightly worsened during the diet.

From carbohydrate foods, you need to pay attention to cereals, but do not eat refined white rice or semolina. The maximum daily amount of products is 20-30 grams in dry form. For a full-fledged side dish, this one will be missed, therefore, cereals should be added to the main dishes.

2 weeks

During this period, the diet will need to be “sweetened”. The best option is to diversify it with regular apples, as they contain enough glucose to support brain function.

After some time, any person begins to get used to apples, and can completely abandon the usual sweets, and this product can even become the best holiday treat.

A little later, two or three daily apples will need to be replaced with other fruits of a similar size. Bananas and grapes are banned because they contain too much natural sugar.

3 week

Now it is allowed to add dried fruits to the diet. After 7 weeks of food restriction, they will even seem too sweet to you. So, during the course you will need to eat about 50 grams of dried fruits, except for raisins and dates, since they also have quite a lot of sugar.

Dried fruits can be eaten both in the classical form and thermally processed, which is prohibited during the diet. That is, the diet will be much more diverse, as it will be possible to make a variety of delicious desserts.

4 week

In the 4th week, no new foods are added, but a new method of cooking them appears. Previously, vegetables could only be eaten raw, which was necessary to preserve dietary fiber in them.

Now half of the vegetables for right exit from the diet you can start cooking. This will help to significantly diversify the diet, as well as increase the choice of vegetables for your dishes. Frozen vegetables, beets and all those that are not very tasty in fresh, you can cook.

5 week

This week the menu for the day will be much more varied and tasty. Now it remains only to add soups and broths to it. Their cooking should be such that as little fat as possible remains.

For these purposes, the so-called "second broth" is suitable. Meat, poultry and fish are first boiled a little (half an hour), then the water is drained and poured cold again. The process is repeated, and then the dish is brought to full readiness in the usual way.

In 1999, the Russian Israeli newspaper published a new diet signed by Kim Protasov. The accessibility and simplicity of the diet immediately made it popular, and the people dubbed their favorite weight loss system "shuffling". Losing weight without hunger is the Protasov diet, a detailed description of which you will find in our article.

The article, published back in 1999, urged readers not to build food into a cult and, with a certain amount of humor, talked about people's obsession with both food and weight loss. Kim Protasov is the pseudonym of Ganna Hovhannisyan, a newspaper employee who is the author of the diet. However, the "shuffling" is so effective that it is easy to believe that it was developed by the famous Israeli nutritionist Kim Protasov.

The essence of the diet is as follows.

Protasov is categorically against starvation. If you experience hunger during a diet, then be prepared for a mandatory breakdown. Shuffle allows you to eat as much as you want, whenever you want, including during the night hours. Of course, you can only eat permitted foods, but the feeling of hunger due to strict regime or small portions you are no longer threatened.
The diet lasts, for which, thanks to the right combination nutrients and reducing the amount of fat in food, your body will be cleansed, swelling will come down, thoughts will clear up. It is noteworthy that starting from the 3rd week, the craving for sweets will release the inveterate sweet tooth. And by the end of week 5, you will be so used to healthy food that you no longer want to overeat and eat unhealthy foods.
The diet does not limit you in calories. But you can achieve more impressive results when compiling a menu of 1200-1500 calories.
Physical activity will increase the effectiveness of the diet. If you don’t have time or desire for sports, take a half-hour brisk walk daily.
The obligatory moment is a large amount of liquid in your diet. Drink 30 ml of pure non-carbonated water for every kilogram of your weight. After a few days you will feel the need for water and you will not have to force yourself to drink. The intake of 2 liters of water per day provides the correct water balance, removes harmful decay products from the body, including split fats and gives you a feeling of lightness.

How does the Protasov diet work? It is based on the already known principle of proper nutrition, namely the rejection of fatty and sweet foods, semi-finished products, excess salt, and alcohol. The basis of the diet is high-quality proteins and complex carbohydrates.

According to statistics, every second person on the planet suffers from a lack of protein. In this regard, we are haunted by poor health, exhaustion nervous system, lack of energy, absent-mindedness, memory impairment and many other ailments. Protasov recommends that each person eat up to 100 g of protein daily. In his diet, protein will enter your body from meat, fish, and dairy products.
Complex carbohydrates, which are contained in cereals and vegetables, have a positive effect on all metabolic processes in the body and give a person enough energy for physical and mental work. During the "shuffling" you will get used to the "correct" carbohydrates, which, by the way, require much more energy to process than to break down fast or simple carbohydrates. Over time, chocolate and buns will no longer seem so vital to you.
To speed up the process of losing weight, the diet provides for the restriction of fats. A significant reduction in animal fats will protect you from feeling of heaviness in the stomach after eating, heartburn, lack of energy.

Protasov's diet - menu

Approved Products

All vegetables must be raw. Any heat treatment will significantly reduce the amount of vitamins you need for healthy weight loss.
Dairy products 5% fat. These are yogurt, low-calorie cheeses, cottage cheese, kefir. If you are a big fan of milk, you are allowed to drink up to 300 ml of this drink per day, provided that its fat content does not exceed 1.5%. Finding 5% fat cheese in Russia is quite difficult, because the diet was made in Israel, where such a product is available. Eat the leanest cheese you can find in the store, in small amounts.
Hard boiled chicken eggs.
Green apples.
Lean meat, poultry, fish - up to 300 g daily starting from 3 weeks. Boil meat and fish, bake, stew without oil and with a minimum of salt.
Pure drinking water.
Freshly squeezed juices and fresh vegetables without salt and sugar.
Tea and coffee without sugar.

Prohibited Products

Sugar in all its manifestations.
Sweet pastries, all sweet desserts, chocolate, ice cream.
Sausages, sausages, semi-finished products.
Sour-milk products with additives (cottage cheese masses, sweet yoghurts, kefir products).
Soft cheese such as feta and brynza, as they contain a lot of salt.
Packaged juices.
Butter and vegetable oil.
Cereals, pasta, potatoes.
Fast food.
Bread.
Alcohol.

1-2 weeks diet

In the first 2 weeks, you switch to a different diet and eat only vegetables and dairy products with a fat content of up to 5%. You can prepare salads from vegetables and season them with natural yogurt, or you can eat them yourself. Also, eat 1 boiled chicken egg and up to 3 green apples every day. Be sure to observe the water regime - up to 2 liters pure water daily. If eggs are not your favorite food, then cut them down to 3 per week.

On the Protasov diet, 1 week unloads your body, teaches it to eat healthy food. Many note a feeling of lightness and even happiness during this period of the Protasov diet.

Week 2 will give you a real miracle, because you will feel that you are not only losing weight, but also losing cravings for harmful foods - sausage, fatty fried meat, sweet.

The diet may seem rather boring and monotonous to you. We bring to your attention for each stage, you will find them at the end of the article.

3-5 week diet

Add some lean meat, poultry or fish to already known products - no more than 300 g per day. This will be enough to provide your body with complete protein, restore metabolic processes in the body and, remarkably, further reduce the desire to eat sweets. After all, the body, which receives all the necessary substances, feels healthy and does not need to “feed” with chocolate to relieve stress.

At week 5, the second stage of the Protasov diet ends. Reviews suggest that the most intense weight loss occurs in the last 2 weeks. Therefore, if at stage 1 your weight loss was insignificant, do not despair and follow the system. The results will not keep you waiting.

Exit from the diet of Kim Protasov

If, after 5 weeks of the diet, you abruptly return to the previous nutrition schedule, you will inevitably gain all the lost kilograms. As evidenced, the passion for overeating disappears at the end of the "scuffle". However, knowing the rules for exiting the diet will ensure that you keep the results.

Protasov recommends another 5 weeks, during which you will gradually introduce new foods into the diet. Guided by the rules proposed by an Israeli nutritionist, you can create a Protasov diet for yourself every day, that is, eat almost everything, limiting yourself to products that are harmful to your figure.

At week 6, add porridge boiled in water to the menu.
At week 7, replace apples with any other fruit that you like.
In week 8, treat yourself to dried fruits.
At week 9, heat the vegetables - stew, boil, steam.
From week 10, add meat broths and soups to them.

reduce the fat content of dairy products;
add vegetable oil to vegetable salads;
count fats - no more than 35 g per day;
start the day with porridge, combining it with vegetable salads or cottage cheese;
eat more lean meat instead of some dairy products;
1 month after the diet do not eat pasta, rice and bakery products.

Protasov diet - results

For each individual, because the number of lost kilograms depends on the initial weight and the calorie content of the menu that you choose for yourself. But reviews about the diet are almost 100% positive. Losing weight note the absence of hunger, an improvement in the condition of hair and nails, and, of course, a decrease in volume.

Protasov's diet - recipes

Salad "Freshness"

Ingredients:

tomatoes - 2 pcs.,
cucumber - 1 pc.,
radish - 1 pc.,
onion - 1 pc.,
greens,
vinegar - 1 tbsp.

Grind all the ingredients, mix, season with vinegar. Salad will be tastier with fresh parsley and dill. If desired, add 1 boiled chicken egg.

Garlic zucchini salad

Ingredients:

zucchini - 1 pc.,
onion - 1 pc.,
garlic - 2 cloves,
dill,
mustard.

Grind the peeled zucchini with a grater, finely chop the onion, mix the ingredients. Add chopped dill and crushed garlic to the mustard. Dress salad with mustard dressing, lightly salt.

Gazpacho

Ingredients:

cucumber - 2 pcs.,
tomato - 3 pcs.,
fresh sweet pepper - 0.5 pcs. red and 0.5 pcs. yellow,
onion - 1 pc.,
garlic - 2 cloves,
lemon juice - 1 tbsp,
greens.

Remove the skin from the tomatoes and chop them finely. Send 1 cucumber and half of the peppers to a blender, add chopped onion and garlic to them, beat until smooth. Cut the remaining cucumber and half of the peppers with a knife. Dilute the whipped vegetable mass with water to make a soup, add the remaining vegetables to it, cool. Garnish with herbs and serve.

Protasov omelet

Ingredients:

chicken egg - 1 pc.,
cottage cheese (optional cheese) - 150 g,
greens.

Whisk all the ingredients in a blender, salt to taste. The omelette should be prepared microwave oven three minutes. Decorate with greens.

Dessert in Protasov style

Ingredients:

apple - 1 pc.,
natural yogurt - 3-4 tablespoons,
cinnamon,
baby applesauce - 1-2 tbsp.

Grind the apple with a grater, pour it with 4 tbsp. yogurt, for taste, add a little cinnamon and baby puree.

Meat in kefir

Ingredients:

chicken meat - 0.5 kg,
kefir - 1 glass,
spices,
onion - 1 pc.,
garlic - 3 cloves.

Cut the meat into portions, salt, add spices and pour 200 ml of kefir over it. Leave the chicken to marinate in a cool place for an hour. Coarsely chop the onion, chop the garlic and fry the vegetables in a pan. Send the pieces of meat to the fire, and after a while pour in all the remaining marinade. Cover the pan with a lid and simmer until the meat is cooked through.

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The Protasov diet, first published in the emigrant press, has enjoyed enviable popularity for many years - with the relative ease of compliance, it is easily tolerated and gives not only a noticeable, but also a long-lasting effect. The best time for Russians to start the “shuffle” invented in hot Israel is in the spring or summer, when fresh vegetables are cheap and plentiful. According to the promise of the mysterious author of the diet, everyone will lose "as much as they need" on it.

Three green apples a day are responsible for the fruit component of Protasov's diet, providing a controlled amount of pectin, a plant-based carbohydrate. Pectin acts as a powerful sorbent, removing traces from the body heavy metals and toxins.

Kim Protasov's diet detailed description

Duration: 5 weeks (and 2 weeks for a competent exit from the diet);

Peculiarities: a fiber and protein diet low in carbohydrates and fats;

Price: low, especially during the harvest season;

The result of the Protasov diet: from minus 5 to minus 20 kg;

Additional effect: normalization of the digestive tract, getting rid of irresistible cravings for sweets, detoxification of the body;

"Brawl" not suitable for: those who suffer from allergies, lactose intolerance, gastritis, as well as diseases of the upper gastrointestinal tract and irritable stomach syndrome. Not recommended for pregnant and lactating women. Before starting a diet, you should consult with your doctor!

Protasov's diet - a gift from an anonymous well-wisher

The diet of Kim Protasov, now also known as the "brawl", "came" to Russia from Israel. In the late nineties, an article signed by Kim Protasov appeared on the pages of one of the Russian-language newspapers that were published at that time in Tel Aviv. Under the heading “Don’t make a cult out of food: a thin cow is not yet a gazelle,” the ironic but sensible author outlined the original scheme of the new weight loss diet, which Russian Israelis liked so much that they began to cut or copy the note and mail it to relatives in former USSR. Since then, it is this article that appears as a detailed description of the Protasov diet.

Years have passed since then, but the army of fans of the Protasov diet is only growing: they organize communities on the Internet and thematic meetings in reality. They are not embarrassed that the very fact of the existence of Kim Protasov as real person nothing has been confirmed.

Protasov's diet has become part of the national culture of getting rid of excess weight, and, perhaps, the absence of a TV speaker and author releasing new books is only good for her. The five-week menu presented many years ago is not subject to any changes and comments - and continues to work without failures, allowing those who are losing weight to change both their diet and their lives for the better.

Protasov's diet: captivating features

The diet of Kim Protasov is built on the principle, but a cunning device. The average daily menu on this diet provides the body with energy in the amount of approximately 1200-1500 calories. The diet consists of a large amount (non-starchy vegetables and allowed fruits), as well as protein (for the first two weeks, protein comes from dairy products and a boiled egg, meat is added later).

In addition, in some cases, the volume of servings on the Protasov diet is not limited. This facilitates the task of losing weight both psychologically and biochemically: protein not only slowly and with energy costs is absorbed by itself, but also slows down the absorption of carbohydrates from vegetables and fruits. The result is an even supply of sugar to the blood throughout the day, a comfortable feeling of satiety and insurance against insulin surges that provoke hunger flares.

This principle is typical for anyone, and the advantage of the Protasov diet in this series is also that it includes a large amount of fiber in the menu, which reduces the load on the kidneys (overloading the excretory systems is one of the main risks of protein nutrition plans!).

According to reviews, the Protasov diet becomes a real salvation for enthusiastic sweet teeth who decide to crack down on a disturbing habit: in five weeks of the diet, the body weans itself from the "flashes" of sugar that make it reach for a new candy and begins to enjoy healthy, juicy, minimally thermally processed food. Changing eating habits becomes the key to long-term preservation of the result of the diet.

The duration of the Protasov diet

The dietary nutrition plan proposed by the mysterious Kim Protasov is designed for five weeks of the actual weight loss program and two weeks of consolidating the result and exiting the diet (but if desired, the “output stage” can become a new style of eating and last at least a lifetime).

Each week has its own rules, which are important to follow in order to count on the result. Protasov's diet can be divided into three stages: vegetarian, with the addition of meat and fixing.

Cons of the Protasov diet

Protasov's diet is most comfortable to follow in the warm season, when the choice of fresh vegetables is large and the cost is low. In addition, in spring and summer it is physiologically easy to eat mostly raw food and drink plenty of water.

Some who lost weight on the Protasov diet in winter noted that they experienced bouts of chills and a noticeable lack of warm food - cereals, soups. Be sure to take this into account when making your final decision.

Drinking regimen on the Protasov diet

It is advisable to drink at least 2 liters per day. About half a liter of water can be replaced green tea without additives. Water not only stimulates intestinal peristalsis and promotes the timely evacuation of food residues from the body, but is also an integral part of the proper absorption of proteins.

Without the electrostatics of hydrogen bonds, protein synthesis is impossible: during the formation of a protein molecule, water provides its structure not only with flexibility, but also with a stable state. Therefore, only in the company of a sufficient amount of fluid protein in the diet will benefit.

You also need to drink correctly - often, but in small portions (30-50 ml each), otherwise the body will not have time to master the water and begin to remove it.

Coffee on the Protasov diet is allowed, but without additives (sugar, honey, milk, cream).

It is also possible (and necessary) to drink kefir, but its use during the shuffle is more like food than liquid, and the volume of the fermented milk drink drunk does not reduce the need for plain water.

Five rules of the Protasov diet

1 When choosing fermented milk products, watch their composition: it should not contain not only sweeteners and dyes, but also starch, thickeners and other chemicals.
2 Do not use sweeteners and try to avoid "small sins" in the form of sweets, cough drops, cookies, etc. Even such a tiny liberty can excite insulin triggers, causing you to experience a bout of hunger and.
3 V active stages x diets (first and second) do not aim for the use of exclusively fat-free foods: healthy fats are necessary for the normal functioning of the body and even stimulation of weight loss.
4 Watch out for hidden salt: choose low-salt cheeses and do not overuse soy sauce, which is considered to be allowed on the Protasov diet. Excess salt contributes to the retention of water in the body and provokes heart disease.
5 Listen to your body: as a rule, after the jumps in blood sugar are smoothed out, the appetite naturally subsides. There is no need to eat everything prescribed if you do not want to.

The first stage of the Protasov diet: vegetables and dairy products

This diet is valid in the first two weeks of the Protasov diet. The volume of vegetables and dairy products is not limited, but it is important to monitor their ratio, vegetables should prevail (proportion for orientation - 2: 1, for two parts of vegetables - 1 part of milk). From dairy products, you should choose those whose fat content is in the region of 5%: kefir, homemade cheeses, natural yogurt without additives.

From vegetables at the first stage of the Protasov diet, it is necessary to choose non-starchy ones - parsley, dill, "tops" of celery, leafy vegetables, different types of onions, white and chinese cabbage, paprika, eggplant, bamboo shoots, cucumbers, green beans, zucchini, okra, asparagus (not Korean!), artichokes. You can eat them in any form, but a minimum is desirable. heat treatment, in extreme cases - steam cooking.

It is allowed to eat three green apples and one egg per day. It is recommended to eat apples not as a snack, but at the same time as one of the main meals - this fruit has a relatively high glycemic index and, when eaten separately, can provoke a feeling of hunger.

The second stage of the Protasov diet: plus meat!

At the end full second weeks of shuffling, the menu undergoes changes: 300 grams of lean animal or poultry meat is added to non-starchy vegetables and dairy products, fish fillets are also possible. Attention, 300 gr - the weight of the product in its raw form! The meat can be baked without fat, grilled, steamed or boiled.

With the introduction of meat on the menu, it is desirable to reduce the amount of dairy products by about a third. One egg and three apples keep their positions. The duration of the second stage is three weeks (full third, fourth and fifth). Judging by the reviews, qualitative weight changes occur mainly in the third week of the shuffle.

The third stage of the Protasov diet: there is a way out

The exit from the Protasov diet is no less important section of it than the first two "active" stages. It is at this stage that the effect is fixed, and the person who is losing weight gradually returns to the world of “big food”, increasing the variety and calorie content of the food consumed, but avoiding the breakdowns that an incorrect end to the diet is often fraught with.

So, at the end of the fifth week, the shuffle should:

reduce the fat content of dairy products and start adding high-quality vegetable oil (linseed, olive, camelina) to salads in the amount of about 3 teaspoons per day;
start having breakfast with porridge (on the water), adding nuts;
replace two of the three apples with any other fruit of a similar volume or weight (but not bananas, dates or grapes).

These replacements and additions should be carried out gradually and stretch over two weeks (sixth and seventh). At the end of them, you can go further and:

continue to replace dairy products with meat or fish;
start introducing light vegetable and weak meat broths into the menu;
gradually switch from low-fat dairy products to regular ones.

The first two months after the end of the main stages of the Protasov diet, it is highly advisable not to include pasta, potatoes, pastries and any products made from white flour in the diet.

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Diet Kim Protasov

The diet of Kim Protasov exempts from eating strictly by the hour, which is important for people who cannot starve and deny themselves the desire to eat deliciously. Despite some restrictions in the diet, there are many recipes, thanks to which even on a diet you can eat tasty and varied. The Protasov diet for weight loss is comfortable and safe, but using it better people who have no health problems.

The essence of the Protasov diet

A well-known nutritionist from Israel 15 years ago (namely, in 1999) developed a unique nutrition system, which, according to many doctors, is one of the healthiest. In 5 weeks, the popular "shuffle" allows you to completely change your eating habits and abandon stereotypes. You need to eat raw vegetables, apples, as well as sour-milk products with a low fat content (no more than 5%). You can not eat sweets, and drink tea and coffee without sugar. The diet also excludes the use fatty foods. But the amount of clean water is gradually adjusted to 2 liters per day.

It is worth mentioning right away that our domestic dairy industry practically does not produce 5% products, and those samples that come across contain sugar. In order not to violate the rules of the diet, it is better to purchase low-fat dairy products.

The diet is designed for 5 weeks, you can lose weight by 8 kg or more. The exit from the diet is designed for another 5 weeks, and then for 2 months you should refrain from certain foods.

Advantages

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

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

A large amount of fiber, which is found in fruits and vegetables, provides detoxification of the body. Perfectly cleanses the intestines and blood.

Drinking water promotes the active elimination of toxins.

The main products of the first weeks of the diet are apples and dairy products that supply the body with pectins, calcium, lactose and protein.

The body gradually gets used to healthy food and rebuilds itself.

Flaws:

Judging by the reviews, the Protasov diet is difficult to withstand for those people who cannot tolerate dairy products (this can be either an allergy to the components or an individual intolerance).

A large amount of fiber in some diseases of the internal organs can be consumed only in combination with cereals, which envelop the walls of the stomach and intestines, protecting them from damage.

People suffering from hypertension, heart disease, should limit fluid intake, otherwise edema cannot be avoided.

Contraindications

Diseases of the upper gastrointestinal tract.

Ulcerative diseases of the stomach and intestines.

Gastritis.

Esophagitis.

Duodenitis.

Metabolic disease.

A detailed description of the Protasov diet will allow you to create a menu yourself or use some of our tips. The main thing is to carefully read the recommendations and pay attention to the common mistakes of those who have already applied to this power system.

Protasov's diet: weekly menu

First week

Get ready for the fact that for the next 7 days you will actively eat only raw (or baked) vegetables, as well as cottage cheese and yogurt. The number of fresh vegetables is not limited, and you can eat at any time of the day. The menu of the first week of the Protasov diet also includes 1 boiled egg per day and several green apples.

At first, it may seem that eating like this is incredibly difficult. But in fact, by the end you can easily refuse even a boiled egg. By the way, vegetables such as zucchini, potatoes, pumpkin, beets, carrots contain starch. For the duration of the diet, they should be discarded or consumed very little.

Second week

Recipes for 1-2 weeks of the Protasov diet are repeated. From the 8th to the 14th day, the menu will continue to consist of fermented milk products, vegetables and apples. If you have enough willpower, you can stop eating eggs.

Try to make a menu so as not to abuse dairy products to the detriment of vegetables. The diet is equally composed of products of both groups. It is necessary to give up cheese and salty cheese, since salt retains fluid in the body, swelling appears.

Third week

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

Fourth and fifth weeks

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

Way out of the Protasov diet

A crucial moment, calculated for another 5 weeks. Each menu next week repeats the menu of the previous one, some products are additionally allowed. So,

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

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

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

9 week. Add boiled vegetables. You can eat more meat, but at the same time we reduce the amount of dairy products.

10 week. We add weak broths and light soups to the diet.

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

The main thing is to immediately tune in to the fact that in the next 14 days you will eat exclusively vegetables and dairy products. But this does not mean at all that the Protasov diet menu will be boring and monotonous. On the contrary, skillfully combining vegetables, you can prepare many delicious salads, snacks and cocktails.

1 day

Breakfast. Baked syrniki, a glass of kefir
Lunch. Apple, herbal tea.
Dinner. Greek salad of cucumbers, tomatoes, olives and cheese, 200 ml tomato juice.
afternoon tea. Yogurt, apple.
Dinner. Cottage cheese with grated apple, kefir.

2 day

Breakfast. Fat-free cottage cheese, yogurt.
Lunch. Apple, green tea.
Dinner. Carrot, cabbage and apple salad, 1 boiled egg.
afternoon tea. Carrot-pumpkin juice, apple.
Dinner. Cottage cheese pancakes, kefir.

3 day

Breakfast. Boiled egg, tomato and sweet pepper salad.
Lunch. Cocktail from an apple with kefir.
Dinner. Cucumber stuffed with cottage cheese and garlic.
afternoon tea. Apple, glass of yogurt.
Dinner. Tomato, cucumber and onion salad dressed with sour cream, cottage cheese and garlic balls.

Day 4

Breakfast. Fat-free cottage cheese, a glass of yogurt.
Lunch. Apple, a glass of carrot-apple juice.
Dinner. Grated beetroot salad with garlic, dressed with sour cream + 250 ml of tomato juice, egg.
afternoon tea. Fruit salad with apples and yogurt.
Dinner. Cottage cheese pancakes, kefir.

Day 5

Breakfast. Boiled egg, cottage cheese, yogurt.
Lunch. Apple + a glass of kefir.
Dinner. Tomatoes stuffed with cottage cheese + a glass of tomato juice.

Dinner. Baked eggplant with garlic and cottage cheese sauce, green tea.

Day 6

Breakfast. Cottage cheese, yogurt.
Lunch. Apple-kefir cocktail.
Dinner. Salad of tomatoes and homemade cheese, tomato juice.
afternoon tea. Baked cheesecakes, kefir.
Dinner. Apple, cabbage and carrot salad dressed with sour cream, boiled egg, green tea.

Day 7

Breakfast. Egg, Greek salad of cucumbers, tomatoes, cheese and olives.
Lunch. Apple juice + apple.
Dinner. Soup puree from grated cucumbers with kefir and herbs.
afternoon tea. Cheesecakes + yogurt.
Dinner. Baked bell pepper stuffed with cottage cheese and garlic.

Day 8

Breakfast. Fried egg pancake, tomato, cucumber.
Lunch. Cottage cheese, yogurt.
Dinner. Salad of cucumbers, bell peppers and homemade cheese, kefir.
afternoon tea. Apple, Apple juice.
Dinner. Stuffed tomatoes, tomato juice.

Day 9

Breakfast. Cottage cheese, kefir.
Lunch. Grated apple with cheesecakes.
Dinner. Okroshka from kefir, cucumbers, radishes and herbs, herbal tea.
afternoon tea. Carrot dessert with cinnamon and yogurt.
Dinner. Cottage cheese, yogurt.

Day 10

Breakfast. Boiled egg, cucumber and tomato salad.
Lunch. Dessert of apples with cinnamon and yogurt.
Dinner. Stuffed cucumbers, carrot-pumpkin juice.
afternoon tea. Baked apples.
Dinner. Cottage cheese, yogurt.

Day 11

Breakfast. Baked apples, herbal tea.
Lunch. Yogurt, cottage cheese.
Dinner. Okroshka, carrot salad with garlic and sour cream.
afternoon tea. Apple smoothie with yogurt.
Dinner. Green tea, Beetroot Salad With Garlic, Radish And Herbs.

day 12

Breakfast. Cottage cheese, kefir.
Lunch. Salad of tomato, bell pepper, red onion, seasoned with lemon juice, herbal tea.
Dinner. Soup with celery, carrots and herbs.
afternoon tea. Grated apple with cottage cheese.
Dinner. Salad of cucumbers, bell peppers, herbs and sour cream, 1 glass of kefir.

day 13

Breakfast. Cottage cheese, yogurt.
Lunch. Apple juice + apple.
Lunch Carrot salad with garlic, 1 egg, tomatoes.
afternoon tea. Cheesecakes baked with sour cream, green tea.
Dinner. Stuffed tomatoes, baked bell peppers.

Day 14

Breakfast. Cheesecakes, yogurt.
Lunch. Herbal tea, carrot dessert with cinnamon and yogurt.
Dinner. Okroshka, tomato and bell pepper salad with sour cream.
afternoon tea. Grated apple with cottage cheese.
Dinner. Radish, cucumber, onion and egg salad dressed with sour cream and herbs. A glass of green tea.

The approximate diet menu of Kim Protasov for the first two weeks looks exactly like this. If you wish, you can diversify it with some interesting recipes or completely change it to your liking.

Kim Protasov's diet: menu for every day (table)

Protasov's diet recipes

1-2 weeks

1. Beet salad with garlic. Grate raw beets, add a chopped clove of garlic and a couple of tablespoons of kefir.

2. Dessert from fresh carrots. Grate carrots on a fine grater, add a little cinnamon and yogurt.

3. Apple dessert. An apple can be cut into slices or grated, sprinkled with cinnamon and seasoned with yogurt.

4. Okroshka. 1 cucumber, a couple of radishes, a boiled egg and greens should be chopped and poured over with kefir.

5. Vegetable salad with yogurt. Cut cucumber and tomato, add a couple of spoons of yogurt and herbs.

6. Homemade cheese. Pour 500 g of cottage cheese with a glass of milk and cook for about 15 minutes. Pour the resulting mixture into a sieve and let the water drain. After that, in a separate bowl, mix the cottage cheese with spices, an egg and boil for about 10 minutes more. Let it freeze.

7. Stuffed cucumbers. Cut the cucumber lengthwise, remove the core and chop. Mix it with cottage cheese, herbs and garlic. Fill half of the cucumbers with the mixture.

8. Vegetable salad with a pancake. Beat the egg and bake in a pan in the form of a pancake, which is then rolled into a tube and cut into pieces. Grind tomatoes and bell peppers, mix with pancake and season with yogurt.

9. Diet sushi. Bake a pancake from a beaten egg, prepare 2 sheets of seaweed. On top of the sheet of algae, put half the pancake and the filling of cottage cheese with garlic and herbs. Roll up the rolls and cut lengthwise with a sharp knife.

10. Stuffed tomatoes. Cut the top off the tomatoes and scoop out the middle. Make minced meat from cottage cheese, boiled eggs and bell peppers with herbs. Fill tomatoes with mixture.

Recipes from 3-5 weeks

Recall that the results of the Protasov diet do not appear immediately. But already from the third week you can supplement the menu delicious meals from meat and fish.

1. Original chicken salad. Cut 200 g of meat into cubes, add chopped nuts, onions, sour cream (3 tablespoons) and pomegranate seeds.

2. Meatballs are tender. Grind 300 g of veal, half a zucchini and an onion in a meat grinder, add an egg, spices and knead the minced meat. Form small vegetable-meat balls on a baking sheet and bake until tender.

3. Grapefruit and pineapple fruit salad. Cut the fruit pulp into cubes, add strawberries, season with yogurt.

Diet Protasova: results and reviews

The power supply system is recognized as one of the most comfortable and efficient. The average weight loss is 8 kg over the entire period. But if you focus on reviews, then Kim Protasov's diet helps to lose 6 to 20 kg of excess weight. A gentle weight loss system, after which the body really works with renewed vigor, getting rid of toxins and toxins. Despite the restriction in the diet, a gradual and careful exit from the diet provides a comfortable transition to regular meals. Although over such a long period of time the body acquires a lot good habits in terms of nutrition. The original weight is not refundable. The maximum that can be expected is +2 kilograms. You can also leave a review if you "sit" on this diet.

The only thing that is considered a minus of the diet is the acquisition of the habit of eating plentifully. Since portions are not limited in volume during the diet, immediately after the transition to a regular diet, it is important to control weight and try not to overeat. Despite the many accolades, the author of the diet himself does not recommend practicing such a nutrition system more than once a year.