Kim Protasov's diet is simple, affordable and very effective. It was created in hot Israel, for our compatriots such a diet will be relevant in the summer and autumn, since the main dishes on the menu recommended by Kim Protasov's diet are fresh vegetables and fruits.
Clinical picture
What Doctors Say About Weight Loss
Doctor of Medical Sciences, Professor Ryzhenkova S.A.:
I have been dealing with weight loss issues for many years. Women often come to me with tears in their eyes, who have tried everything, but either there is no result, or the weight is constantly returning. I used to advise them to calm down, go back on a diet and do grueling workouts in the gym. Today there is a better way out - X-Slim. You can simply take it as a nutritional supplement and lose up to 15 kg per month in a completely natural way without diets and physical. loads. This is a completely natural remedy that is suitable for everyone, regardless of gender, age or health condition. At the moment, the Ministry of Health is conducting a campaign "Let's save the people of Russia from obesity" and each resident of the Russian Federation and the CIS can receive 1 package of the drug FOR FREE
Learn more>>
From how much time has passed since the development of any diet, we can conclude how effective it is, and even more so if it has been widely used.
Diet Benefits
The author of the diet, Kim Protasov, urges not to limit the amount of food eaten - this condition solves, first of all, a psychological problem, because for many losing weight, a sharp decrease in the amount of food consumed can be a decisive factor for abandoning any diet.
The menu according to Kim Protasov mainly consists of raw vegetables, as well as dairy and sour-milk products. They include fiber and protein, they are indispensable for the proper functioning of the intestines, cleansing the body, and saturating it with the necessary energy.
It takes only 5 weeks to achieve results, it takes another 2 weeks to competently switch to regular food. Kim Protasov promised that with the help of this diet, you can lose up to 20 kg.
For those with a sweet tooth, Protasov's diet recommends weaning their eating habits by replacing sweets with juicy fruits.
The use of fermented milk products improves the functioning of the stomach and intestines and the complete absorption of vitamins contained in fruits.
Our readers write
Subject: Lost 18kg without dieting
From: Lyudmila S. ( [email protected])
To: taliya.ru administrations
Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to get rid of excess weight. I lead an active lifestyle, got married, live and enjoy every moment!
And here is my story
Ever since I was a child, I was a pretty fat girl, I was teased all the time at school, even the teachers called me a pomp... it was especially terrible. When I entered the university, they completely stopped paying attention to me, I turned into a quiet, notorious, fat nerd. What I haven’t tried to lose weight ... And diets and all sorts of green coffee, liquid chestnuts, chocoslims. I don’t even remember now, but how much money I spent on all this useless garbage ...
Everything changed when I accidentally stumbled upon an article on the Internet. You have no idea how much this article has changed my life. No, do not think, there is no top-secret method of losing weight, which is full of the entire Internet. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total for 2 months for 18 kg! There was energy and a desire to live, I signed up for a gym to pump up my ass. And yes, finally I found a young man who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I just remember everything on emotions :)
Girls, for those I tried a bunch of all sorts of diets and weight loss techniques, but I still couldn’t get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!
Go to article>>>
How it works
The biochemical effect is explained as follows: protein is needed to build cells, no diet excludes it. When combined with carbohydrates found in vegetables and fruits, protein regulates the process of their assimilation: the gradual entry of sugars into the blood and a decrease in insulin release.
A huge amount contained in vegetables helps to eliminate toxins. The menu offered by Kim Protasov allows you to speed up your metabolism, stop cravings for sweets and improve the functioning of the pancreas.
The diet of Kim Protasov includes several stages. In the first two, it is recommended to consume mainly dairy products, but you should not choose only fat-free ones, the body needs healthy fats. Such fats even contribute to weight loss.
Follow the rules
The Protasov diet implies the observance of certain rules, in order to achieve the maximum effect, they should be followed. Therefore, before studying a detailed description of the menu, you should pay attention to its basic principles:
1. When choosing fermented milk products, it is necessary to pay attention to their composition: they should not contain sugar, chemical components, starch.
2. You should avoid eating any sweets, even sugar substitutes - this can trigger the release of insulin and there will be a feeling of hunger and a constant desire to feel the sweetness in your mouth again.
3. Coffee without sugar is allowed.
4. The menu should include dishes that are low in salt. For example, in cheeses, its presence is difficult to guess, so you should choose soft varieties.
5. The Protasov diet develops a gradual desire to avoid eating sweets and along with it. In this case, you can reduce the amount of food eaten, even if the diet offers large volumes.
6. Occasionally it is allowed to treat yourself to a dessert of fruits or berries with whipped cream.
Stories from our readers
I lost 15 kg without diets and training in a month. How nice to feel beautiful and desirable again. Finally, I got rid of the sides and stomach. Wow, I've tried so many things and nothing worked. How many times have I tried to start exercising in the gym, but I had enough for a maximum of a month, and the weight remained the same. I tried different diets, but I constantly fell for something tasty and hated myself for it. But everything changed when I read this article. Anyone who has problems with being overweight - a must read!
Read full article >>>8. In the third week, you can include meat in the menu, but you can eat it in small portions and always with a side dish of raw vegetables.
9. Protasov's diet allows you to eat three green apples a day, but they can be replaced with any other not very sweet fruits or berries.
When developing a diet, Kim Protasov paid special attention to fluid intake. Every day you need to drink non-carbonated clean water in the amount of two liters. You can replace part of this volume with green tea.
Thanks to this volume of liquid, not only the body is cleansed of accumulated harmful substances, water helps proteins to be absorbed, regulating protein synthesis.
It is necessary to dose the liquid at 50-100 g, since it is this volume that is necessary for the absorption of water. Otherwise, the body will urgently expel its excess.
Read more:
low carb diet
The essence of Kim Protasov's diet
In the first and second weeks, vegetables and dairy products are allowed in unlimited quantities, but exactly twice as many vegetables should be eaten. The recommended fat content of dairy products is 5%.
Description of the permitted products of the first stage of the Kim Protasov diet:
- Milk;
- Cottage cheese;
- Kefir;
- Ryazhenka;
- Katyk;
- Yogurt;
- Homemade cheese.
Protasov's diet allows vegetables that contain starch to a minimum. Can:
- Any cabbage;
- Greenery;
- Celery;
- eggplant;
- Zucchini;
- Artichokes;
- Beans in pods.
It is better to eat all vegetables raw, they can be lightly steamed. Every day, you can eat three green apples as a dessert, and add an egg to salads. Apples must be included in the menu as the main meal along with other dishes. This fruit has a high glycemic index and can provoke appetite.
At the second stage, Kim Protasov's diet involves adding meat to the menu. It is allowed to eat up to 300 g of meat dishes per day. They should be steamed, grilled, or boiled. Oil should not be used in cooking.
Since the amount of protein on the menu has increased, dairy products will have to be consumed three times less, but eggs and apples remain. The second stage of Kim Protasov's diet takes three weeks.
Adaptation and exit from the diet
The transition to regular food should be gradual - this condition must be observed in order not to return the previous weight. Kim Protasov's diet implies a smooth transition to regular food within two weeks.
A detailed description of the stages of the adaptation period after the diet of Kim Protasov:
- Olive or linseed oil can be added to salads.
- Dairy products should be less fat.
- Switching to high-calorie breakfasts, including cereals boiled in water and nuts.
- Instead of apples, there are any other fruits (except bananas and grapes).
- In the seventh week, instead of meat, you can eat fish.
- Add vegetable and meat broths.
- Dairy products can be eaten with any fat content.
After Kim Protasov's diet is over, the menu cannot include:
- Pasta;
- Potato;
- Sugar;
- Candies;
- Flour products.
Menu for every day
In order to understand how to use the diet proposed by Kim Protasov, you should study the detailed description of the dishes for every day.
| Stage 1 | Stage 2 | |
|---|---|---|
| Breakfast | Salad with green apples, low-fat cottage cheese and yoghurt flavored with cinnamon and vanilla | Cottage cheese casserole; baked apple with cinnamon |
| 2 breakfast | Salad with fresh beets and carrots, grated on a coarse grater and paprika, dressed with lemon | Salad with grated carrots and beetroot dressed with natural yogurt |
| Dinner | Tomato soup, with the addition of 1 egg, garlic, seasoned with kefir | Cold soup on kefir from cucumber and herbs with boiled meat |
| afternoon tea | Carrot and celery juice; peppers stuffed with vegetables | Tomatoes stuffed with cottage cheese and garlic |
| Dinner | Cabbage salad with onion and pepper, tomato puree | Peppers stuffed with cabbage and tomatoes, seasoned with yogurt |
Recipes for the first two weeks
The experience of many women has shown that the Protasov diet is very effective, they achieved the desired results without any problems by coming up with various recipes.
Salads
1. Take: tomatoes - 2 pieces, cucumber - 1 piece, radish - 1 piece, cut into strips, mix and season with low-fat yogurt. You can include 1 egg.
2. You will need: carrots, Brussels sprouts, green peas. Finely chop Brussels sprouts and carrots, mix with 50 g of green peas, sprinkle with caraway seeds and pour over natural yogurt.
3. Ingredients: white cabbage - 200 g; leek - 50 g; kelp - 100 g; cucumber - 1 pc. Chop the cabbage and cut the cucumber into slices, mix with kelp, season with kefir.
4. You will need: arugula - 50 g, spinach - 50 g, avocado - 1 piece, cherry tomatoes - 100 g, lime juice - 1 tsp. Peel and cut the avocado into cubes, tear the spinach and arugula leaves with your hands, cut the tomatoes in half, mix everything and pour over the lime juice.
Diet Kim Protasova has become popular due to the fact that it allows you to lose extra pounds exclusively and develops a stable habit of healthy food.
Sticking to a diet is not difficult, because it does not contain strict restrictions and is quite diverse. The main thing is to follow the basic principles of the weight loss system and correctly “get out” of long-term fasting.
"Brawl": a description of the diet
The secret of the mechanism that allows you to start the process of getting rid of extra pounds lies in the successful combination of useful fiber with the proteins necessary for the body.
As a result, it is possible not only to cleanse the intestines, improve the functioning of the pancreas, but also normalize blood sugar, reduce cravings for flour, sweet and fatty foods. Refusal of salt, in turn, will allow you to remove excess fluid from the body and thereby normalize the work of the kidneys.
"Brawl" is also popular because it allows you to lose those extra pounds. If there are few of them, then the result will be appropriate. Intensively weight "leaves" mainly at 4 and 5 weeks diet, which indicates an improvement in metabolic processes in the body.
Description by week
The rules of the Protasov diet can be reduced to several principles:
Detailed description by week
Menu for every day
You can make a menu yourself, using the list and norm of products that are allowed by this weight loss system. However, if there are problems with an independent choice, you can use an approximate scheme by breaking the daily menu into several doses. The easiest way is to prepare one or two salads and eat them during the day.
Monday
Tomato - cucumber salad with onions.
Pieces of cheese (5%) and chopped bell pepper.
Apple and cottage cheese. You can add cinnamon for flavor.
Smoothies from vegetables. It is advisable to choose varieties of red.
Tuesday
A large portion of salad is being prepared, which includes Chinese cabbage, slices of bell pepper, dill, and tomato.
As a dessert, it is advisable to prepare a cocktail of kefir, cinnamon and an apple.
Wednesday
As an option, dietary okroshka (cucumbers, eggs, radishes, herbs, fermented baked milk) is well suited. It is recommended to supplement the menu with tomato slices and cottage cheese seasoned with garlic.
As a drink - vegetable smoothies.
Thursday
For breakfast, you can afford sandwiches with a Chinese cabbage leaf and slices of cheese, tomato, cucumber. 
Friday
Sliced tomatoes and cucumbers.
Baked cottage cheese with an apple in the form of a cupcake.
Saturday
Okroshka (possible with the same ingredients as on Wednesday).
Sliced vegetables (you can choose to your taste). 
Any dairy products.
Smoothies (green vegetables).
Sunday
Cottage cheese and apples (you can sprinkle with cinnamon for taste).
Tomato salad with onions.
Chinese cabbage, cucumber and onion salad.
Vegetable smoothies from fruits of green color and greens.
Next week, you can use the same list of dishes. And starting from third to the end fifth weeks in the daily diet, you must enter 250-300 gr. meat and fish products baked or boiled.
Kim Protasov's diet: recipes 1-2 weeks
We have prepared a few more detailed recipes for you:
How to get out of the diet?
Getting out of the diet takes as much time as losing weight itself - 5 weeks:
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious :)
Content
Those who want to switch to proper nutrition, get rid of excess weight, Kim Protasov’s diet is perfect - recipes for 1-2 weeks, the basis of the menu of which are apples, vegetable salads and fermented milk products (yogurt, kefir, cottage cheese). Adhering to such a nutrition system is easy, since there is no need to give up a lot of your favorite food. Thanks to the various recipes of the Protasov Kim diet, it is possible not only to lose up to 14 kg of excess weight, but also to improve the functioning of the digestive system.
What is Kim Protasov's diet
The main principle of Protasov Kim's diet is to maintain a balance of dietary fiber and proteins. Such a diet contributes to the gentle cleansing of the intestines and the body from toxins, toxins, the breakdown of fats, and normalizes the blood sugar level. Fiber, being in the stomach, swells, due to this, the feeling of hunger is quenched, appetite and cravings for harmful foods are reduced.
Nutritionists recommend limiting salt intake to Kim Protasov's diet: this helps to eliminate edema. As a result, there is a feeling of lightness, the skin acquires a healthy appearance. The Protasov diet (recipes 1-2 weeks) does not put forward restrictions on the amount of food eaten. Officially permitted foods can be eaten for breakfast, lunch, lunch, afternoon tea, dinner, and even at night. It is important to drink more water, green tea, herbal infusions are acceptable.
Stages of the Protasov diet
The shuffle is designed for 5 weeks, consists of three main periods, each of which has its own rules. To achieve the desired result, it is important to adhere to all recommendations regarding the diet. There are such stages of Protasov Kim's diet:
- Vegetarian. It lasts two weeks, in recipes you can use raw vegetables, green apples, boiled eggs, low-calorie dairy products.
- Dairy and vegetable diet + meat. Lean meat, fish are added to the recipes of the first stage, such nutrition must be observed for 1 week.
- Exit from the diet. Aimed at consolidating the result. This period (lasts 2 weeks) provides for a gradual increase in the calorie content of food, the introduction of other products into the diet.
Protasov diet menu 1-2 weeks
During the first 2 weeks of weight loss on the Protasov Kim diet, the menu consists of vegetables and dairy products in a 2: 1 ratio. Milk for recipes should be chosen low-calorie, not higher than 5% fat, it can be kefir, yogurt without additives, home-made cheeses. Choose vegetables that are low in starch:
- cucumbers;
- cabbage (Beijing, white cabbage);
- dill, parsley, onion;
- eggplant, zucchini;
- string beans.
It is advisable to cook foods for a couple or not at all to subject them to heat treatment. Daily with fermented milk products, vegetables, you can eat 1 boiled egg and 3 sweet and sour apples, preferably green ones. It is important to add fruits to the main food, and not to snack on them, since the high glycemic index of apples can cause hunger and increase appetite. They should only be fresh - baked, soaked, dried is not yet possible. 
Allowed foods on the Protasov diet
Like other weight loss systems, Protasov Kim's diet highlights a number of recommended and prohibited foods. By adhering to this table, you can easily give up junk food, reduce the amount of energy consumed to 1500 kcal per day. Allowed products include:
- eggs;
- fresh juices;
- kefir, fermented baked milk, milk, low-fat yogurt, 3% cottage cheese;
- green apples;
- fish;
- meat (chicken, veal);
- fresh vegetables (radishes, zucchini, cucumbers, bell peppers, radish, cabbage, carrots).
Protasov diet recipes 1-2 weeks
Based on the acceptable products of the Protasov Kim's diet, many delicious dishes have been compiled, thanks to which you can diversify your diet. You do not have to spend a lot of time on them - the recipes are simple and easy. By experimenting with food processing methods, you can indulge yourself every day with new gourmet culinary masterpieces. From different combinations of fruits and vegetables, you can come up with many unusual salads, cocktails, snacks and desserts.
Diet okroshka on kefir
- Cooking time: 35 minutes.
- Servings: 4 persons.
- Calorie content of the dish: 128 kcal / 100 g.
- Type of cuisine: Russian.
-
It is difficult to imagine Russian cuisine without okroshka, this cold soup pleases with its excellent taste at any time of the year. Fragrant greens and vegetables give a feeling of freshness and coolness on a summer day. Radish gives the soup a spicy bitterness, kefir - a slight sourness and a delicate taste, and the absence of meat products makes okroshka low-calorie. Why is this recipe not an option for diet food?
Ingredients:
- cucumber (fresh) - 1 pc.;
- radish - 7 pcs.;
- green onions - 150 g;
- greens - ½ bunch;
- kefir (1%) - 1 l;
- spices - to taste.
Cooking method:
- Radishes, cucumbers finely chopped.
- Chop the onion, mix everything.
- Pour the ingredients with kefir (you can dilute it a little with water), add spices.
- Sprinkle each serving on top with finely chopped herbs.
Celery soup for weight loss with tomato juice
- Cooking time: 45 minutes.
- Servings: 4 persons.
- Calorie content of the dish: 58 kcal / 100 g.
- Destination: for lunch.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
Vegetables form the basis of Protasov Kim's diet, so soup with celery will be an excellent dietary dish. The leaves and roots of the plant contain a lot of vitamins, and celery itself contributes to the normalization of metabolism, blood sugar levels, and the removal of excess fluid from the body. In addition to useful properties, this soup also has an excellent taste and aroma.
Ingredients:
- celery root (medium) - 1 pc.;
- potatoes - 2 pcs.;
- cabbage - ½ head;
- carrots - 1 pc.;
- onion - 1 pc.;
- water - 2 l;
- parsley, spices - to taste.
Cooking method:
- Peel all vegetables, chop cabbage.
- Bring water to a boil, put vegetables in it, cook until tender.
- Add spices to taste, sprinkle with parsley.
Diet omelet with vegetables
Try to cook an excellent dietary omelet according to the recipe for 1-2 weeks of Protasov Kim's diet. It has an amazing unique taste, is easily digested and at the same time saturates the body for a long time, satisfies the feeling of hunger. With such a simple recipe, you can not only diversify your daily diet, but also quickly get rid of extra pounds.
Ingredients:
- egg - 1 pc.;
- cottage cheese (fat-free) - 120 g;
- cheese - 50 g;
- dill, parsley - 30 g each;
- salt - a pinch.
Cooking method:
- Beat the raw egg with a mixer.
- Add cottage cheese to it, whisk again.
- Grate the cheese on a coarse grater, mix with the curd-egg mixture.
- Salt, add greens.
- You can bake in the microwave for three minutes or in a skillet over low heat until fully cooked.
Tomatoes stuffed with cottage cheese and herbs
- Servings: 4 persons.
- Calorie content of the dish: 76 kcal / 100 g.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
Stuffed tomatoes for the Protasov diet for the first weeks are very easy to prepare. They can be both a regular everyday snack and a festive treat. The combination of cottage cheese, herbs and garlic with the delicate pulp of a tomato gives an amazing delicate taste to the dish. The bright colors of the ingredients of the appetizer cheer up. To make the treat especially tasty, choose the most ripe and juicy tomatoes.
Ingredients:
- cottage cheese (low-calorie) - 1 cup;
- medium-sized tomatoes - 5 pcs.;
- garlic - 1 clove;
- salt, pepper - a pinch;
- lettuce leaves - 5-6 pieces;
- dill, parsley - for decoration.
Cooking method:
- Chop the greens, grate the garlic on a fine grater.
- Add cottage cheese to them, pepper, salt, mix thoroughly.
- Cut the tops off the tomatoes and scoop out the core with a tablespoon.
- Add the pulp of tomatoes to the curd mass, mix.
- Stuff the tomatoes with the resulting mixture, put the lettuce leaves on a plate first, and then the stuffed tomatoes.
- Decorate with greenery if desired. Bon appetit!
Carrot salad with yogurt
- Cooking time: 20 minutes.
- Servings: 3 persons.
- Calorie content of the dish: 35 kcal / 100 g.
- Purpose: for breakfast, lunch, dinner.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
This salad from Protasov Kim's diet as a recipe for 1-2 weeks is a real find for people who want to lose weight. Thanks to simple ingredients, cooking does not take much time, and an unusual combination of products gives the treat an excellent taste and aroma. In order not to increase the energy value of the snack, it is better to take fat-free yogurt, without additives and sweeteners.
Ingredients:
- carrots - 200 g;
- garlic - 1 clove;
- natural yogurt (without additives) - 40 g;
- salt - a pinch.
Cooking method:
- Grate carrots on a coarse grater.
- Squeeze garlic, add to carrots.
- Season the salad with yogurt, salt, mix.
Beetroot on kefir for weight loss
- Cooking time: 30 minutes.
- Servings: 5 persons.
- Calorie content of the dish: 105 kcal / 100 g.
- Purpose: for breakfast, lunch, dinner.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
Beetroot is a close relative of okroshka. The fresh vegetables and herbs included in the recipe for the soup enrich the body with the necessary vitamins and minerals. Thanks to low-fat kefir, beetroot turns out to be light, low-calorie, quickly absorbed, and beets help to gently cleanse the intestines. Such a wonderful soup gives a feeling of satiety for a long time and refreshes on a hot summer day. Treat yourself to a healthy and easy cold beetroot recipe.
Ingredients:
- medium beets (raw, boiled) - 1 pc.;
- boiled egg - 1 pc.;
- cucumber - 1 pc.;
- kefir (0-1%) - 1 l;
- green onions, dill - to taste.
Cooking method:
Homemade skim milk cheese
- Cooking time: 25 minutes.
- Number of servings: 25 persons.
- Calorie content of the dish: 98 kcal / 100 g.
- Purpose: for breakfast, lunch, dinner.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
Fat-free cheese is one of the best allowed foods on the Protasov Kim diet, especially in the first two weeks. It is not easy to find it in the store, but it is quite possible to cook it yourself. In addition, the ingredients of homemade fat-free cheese will be natural, fresh, without preservatives and other additives. With this simple recipe, you will have more than one favorite protein-based dish.
Ingredients:
- milk (skimmed) - 1 tbsp.;
- fat-free cottage cheese - 1 kg;
- butter - 15 g;
- vegetable oil - 1.5 tsp;
- egg - 1 pc.;
- soda - ½ tsp;
- salt - 1 tsp
Cooking method:
- Mix cottage cheese with milk in a saucepan until smooth.
- Put on a slow fire, constantly stirring, boil. Cook for about 10 more minutes.
- Throw the fermented milk mixture into a colander (if necessary, cover with gauze), let the liquid drain.
- Add egg, butter, salt, soda to the curd mass, stir well. Boil for another 10 minutes over low heat.
- When the mass thickens, put it in a mold greased with vegetable oil, refrigerate overnight.
Cabbage-apple salad
- Cooking time: 25 minutes.
- Servings: 3 persons.
- Calorie content of the dish: 42 kcal / 100 g.
- Purpose: for lunch, dinner.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
Fresh vegetables and fruits are useful not only for health, but also for weight loss. Try to cook a simple cabbage-apple salad, invented for Kim Protasov's diet for 1-2 weeks. Ingredients for snacks are always at hand, cooking does not take much time, but everything turns out very tasty. Choose the freshest vegetables and fruits for salad - they will enrich your body with vitamins and important trace elements.
Ingredients:
- cabbage - 250 g;
- Bulgarian pepper - 1 pc.;
- sweet and sour apple - 1 pc.;
- onion - 1 pc.;
- salt, apple cider vinegar - to taste.
Cooking method:
- Shred cabbage, grind with salt.
- Cut the pepper into strips, onion into half rings, grate the apple on a coarse grater.
- Mix all the ingredients, season with vinegar, let stand for 20 minutes.
- You can add an egg pancake, cut into strips, to the salad.
Diet cottage cheese casserole with apples
- Cooking time: 40 minutes.
- Servings: 3 persons.
- Calorie content of the dish: 170 kcal / 100 g.
- Purpose: for dinner.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
One of the advantages of Kim Protasov's diet is that there is no need to deny yourself your favorite foods, you can even eat desserts. All recipes are adapted for each week of the system. Even at the beginning of losing weight, you can treat yourself to something sweet, for example, cook a cottage cheese casserole. The absence of sugar makes the delicacy low-calorie, and apples add flavors. You can also make cheesecakes from cottage cheese, bake them in the oven, add sour cream (low-calorie) to them.
Ingredients:
- cottage cheese (low percentage) - 400 g;
- yogurt (2.5% fat) - 150 g;
- apples - 250 g;
- egg - 1 pc.
Cooking method:
- Peel apples, cut into cubes.
- Grind cottage cheese, yogurt, egg and ½ apples with a blender.
- Pour the second half of the apples into a greased form, pour over the curd-fruit mass.
- Bake in the oven for half an hour.
Fruit salad with yogurt for weight loss
During 1-2 weeks of Kim Protasov's diet, only apples are allowed to be eaten, so the salad can only consist of them. Filling such an appetizer is allowed with low-fat or low-calorie yogurt. Try adding cinnamon, vanilla to the salad, and it will acquire an amazing aroma. Such a treat can be an excellent substitute for cakes and pastries. Due to the low energy value, fruit salad contributes to rapid weight loss.
Ingredients:
- apples - 2 pcs.;
- yogurt (fat-free) - 150 g;
- cinnamon, vanilla - to taste.
Cooking method:
- Peel apples, cut into cubes.
- Add yogurt, stir.
- Top with a pinch of cinnamon and vanilla.
- Garnish with a sprig of mint, serve in bowls.
Protasov's diet was published in 1999 by journalist Ganna Oganesyan in the Russian Israeli newspaper.The proposed 5-week diet after its publication has gained universal acceptance and has been supported by many forum communities.
There are a number of contraindications to the diet, and, due to the lack of its individualization, and the fuzziness of instructions on energy value, the results of following the proposed diet are unpredictable.
The most important drawback of the method was the lack of recommendations for returning to normal nutrition. However, this shortcoming was soon eliminated. The physician and financier Elena Stoyanova, who considers nutrition as her hobby, proposed an exit scheme, which immediately began to be seen as a continuation of the “Protasov diet”, i.e. she is 6-10 weeks old.
Exit along Stoyanova
Stoyanova considers the exit mode as important as dieting.
Below is the exit menu by week, in brackets is the week number from the start of weight loss.
| A week | Products |
| 1 (6) |
Porridge on the water (2-3 tablespoons, prepared from 30-40 g of dry cereals). Egg - 1 piece. Green apples - 3 pieces. Tea, coffee (without sugar). |
| 2 (7) | Raw vegetables - no limit.
Dairy products with a fat content of 0.5-1%. Porridge on the water (2-3 tablespoons). Fried meat, fish, poultry (300 g). Egg - 1 piece. Sour fruits (instead of apples) - 3 pieces. Tea, coffee (without sugar). |
| 3 (8) | Raw vegetables - no limit.
Dairy products with a fat content of 0.5-1%. Porridge on the water (2-3 tablespoons). Fried meat, fish, poultry (300 g). Egg - 1 piece. Any fruits and dried fruits. Tea, coffee (without sugar). |
| 4 (9) | Raw and boiled vegetables.
Dairy products (partially) are replaced with meat. Porridge on the water (2-3 tablespoons). Fried meat, fish, poultry (300 g). Egg - 1 piece. Any fruits and dried fruits. Tea, coffee (without sugar). |
| 5 (10) | Return to the previous diet, adding broths. |
The proposed diet Stoyanova calls "modified mode".
Only 400 g of 5% dairy products are replaced with skimmed 1% dairy products, 15 g of vegetable oil (3 teaspoons) are added instead. The total amount of fat at the output is recommended to be no more than 30-35 g per day, with a gradual increase in their amount. First, fats are used as a salad dressing, as part of egg yolks (4-6 g), and are used for frying meat.
Porridges are cooked first on water, with a gradual replacement of water with milk. At the same time, dairy products are replaced with meat. Low-fat cottage cheese and are added to the porridge.
On a modified regime, as well as on the Protasov diet, you need to drink enough clean water.
Attention!Stoyanova recommends replacing products with a small (or even zero) increase in the calorie content of the modified regimen.
In Protasov's diet, the calorie content of the diet is not indicated, but users estimate it at 1300-1500 kcal. The transition to a normal diet in 5 weeks at such a low calorie content is impossible.
Even at the end of the exit (after the 10th week), it is not recommended to include rice and bakery products in the diet for 1-2 months.
Critique
The main drawback of the above-described exit from the Kim Protasov diet, as well as the diet itself, of which it is a continuation, is the lack of regulated accounting for the energy value of the diet, which is no less important at the exit than on the diet.
Since the Protasov diet is extreme and low-calorie, at the exit from it it is necessary not only to gradually change the diet qualitatively (in terms of the composition of the products), but also to gradually increase the energy value of the diet, achieving:
- increasing the level of metabolism to the appropriate weight and physical activity of the thinner;
- the absence of demotivating gains with an increase in the energy value of the diet.
The proposed regimen is not, this is a continuation of the Protasov diet with ongoing weight loss, and a further program is required to get out of it. However, such a program is not provided, and the issue of completing the Protasov diet continues to be open.
Rational Exit Circuit
Important!Gradually, the amount of fat should be brought to a value of 1 gram per kilogram of body weight, and this is by no means less than 50 grams.
To get out of the Protasov diet in 5 weeks, bringing the metabolic rate to the pre-diet level, we offer a different, more rational scheme for getting out of the Protasov diet with a detailed description:
By the end of the fifth week of release, your metabolic rate will reach pre-diet values, and you can safely switch to a normal diet, however, without doing more.
Since the exit from the Protasov diet should be considered as a kind of another diet, the question arises about the benefits and harms of the exit, and about the presence of contraindications.
Benefit and harm
The benefits of the exit are undeniable:
- metabolic processes in the body return to normal, pre-diet levels;
- the body begins to receive more than on a diet, vitamins and minerals;
- the psychological state of losing weight improves, anxiety disappears.
Can going out of the diet hurt? Maybe if there were already contraindications to the diet, and you did not heed the warnings in a timely manner. Then, if you feel worse, you should immediately consult a doctor.
Protasov's diet- Diet for 5 weeks. This diet practically does not limit the amount of food consumed and is divided into 2 stages. Each stage has its own list of allowed dishes.
The diet has been known since 1999 and was published in the Russian Israeli magazine under the heading: “Do not make a cult out of food. A skinny cow is not yet a gazelle.” In this text, the author described the basic principles of "shuffling", promised to save adherents of this diet from cravings for sweets and fats, as well as gain "lightness in thoughts" and become healthier.
On the Internet, the famous Israeli nutritionist Kim Protasov is called the author of the Protasov diet, who allegedly invented this nutrition system to help his patients lose a few kilograms without harm to health. In fact, no one has heard of such a nutritionist; it is impossible to find the author of the Protasov Diet.
Meanwhile, the absence of any comments from the author: he did not speak either on TV or on the radio, made the diet popular, helping people lose weight for decades.
What is the essence of the Protasov diet?
The essence of the “shuffling” is a combination of vegetables and animal protein from fermented milk products.
Basic moments:
A lot of energy is spent on digesting foods rich in fiber, which makes it possible to classify many vegetables as negative calorie foods, since the energy costs for their digestion are higher than the energy you get from them.
Diet Features
The most important features of this diet include the following points:
- Unlimited food. Foods that are allowed on a diet can be eaten in any quantity, even the largest portions. However, the diet is good because it does not schedule meals by the hour - you can eat as nutritionists advise: 4-5 times a day, in small portions. As a result, sugar evenly enters the bloodstream throughout the day, you do not feel strong hunger.
- The low-calorie diet is offset by a large number of vegetables.. Vegetables contain a lot of fiber, which helps to quickly get enough and cleanses the body. There is also a lot of protein in the diet, which is responsible for satiety.
- You can eat raw vegetables and dairy products on this diet in almost any amount. The combination of these products improves the functioning of the gastrointestinal tract.
- During the time that you are on a diet, the body will rebuild and you will not like sweets and pastries as much as before - this will ensure that the result achieved on the diet is maintained.
Duration
The total duration of the diet is 5 weeks.
This time is divided into two stages:
- Stage 1. Every day it is allowed to eat vegetables without heat treatment, fermented milk products - cottage cheese, kefir, natural yogurt, etc., 3 green apples a day and 1 boiled egg. The volume of vegetables is unlimited, however, to achieve the maximum effect, it is recommended to adhere to a ratio of 2:1. That is, two parts of vegetables account for one part of fermented milk products: for example, 1 kg of vegetables per 0.5 kg of fermented milk. This mode continues for 2 weeks.
- Stage 2. At week 3, it is necessary to maintain the nutritional principles of the first weeks, but add 300 g of cooked meat, chicken or fish to the daily diet. They can be baked, fried without oil or boiled.
The number of fermented milk products on the menu should be reduced by about a third, i.e. instead of 0.5 kg of cottage cheese or 0.5 l of kefir, you can eat about 350 g of cottage cheese or drink 1 glass of kefir. An egg and three green apples remain on the menu. This stage lasts three weeks.
Products
Allowed
1-2 week diets include the following foods:
- any vegetables that can be eaten raw: green salads, cucumbers, tomatoes, herbs (dill, parsley, cilantro, basil), onions, Beijing cabbage, white cabbage, carrots, bell peppers, etc .;
- cottage cheese;
- kefir;
- natural yogurt without additives;
- thermostatic fermented baked milk;
- curdled milk;
- eggs;
- apples.
3-5 week diet includes:
- the same foods that were allowed on 1-2 weeks of the diet;
- lean meat: beef, chicken, turkey;
- fish: cod, pangasius, halibut, salmon, etc.
Forbidden
Diet Rules
- When losing weight, you must follow the diet menu and there is only what is allowed this week.
- No need to count calories.
- Eat regardless of the time of day and in any volume, but choose only allowed foods. Nutritionists recommend eating 1 kg of vegetables and 0.5 kg of fermented milk products + 1 egg and 3 apples for 5-6 meals at the first stages of the diet, distributing them evenly throughout the day.
- It is necessary to observe the drinking regimen: drink 1.5 - 2 liters of water a day. This will dull the feeling of hunger and speed up the metabolism.
- In addition to water, you can drink black or green tea, coffee. Do not add sugar, sweeteners, cream or milk to these drinks.
- Check the composition of the products: many supposedly natural fermented milk products contain starch, thickeners, and other ingredients prohibited on the Protasov Diet.
- Keep track of the fat content of foods: 2-5% varieties of cottage cheese or kefir are recommended. Eating completely fat-free foods (especially in the early stages of the diet) will lead to fat deficiency and health problems.
- Limit vegetable oil consumption to 15 g per day(one tablespoon). This is quite enough for dressing salads, spices and a little salt can also be added to them.
You can not expose vegetables to heat treatment: boil, fry, bake.
Advantages and disadvantages
| pros | Minuses |
| Lots of allowed food. The combination of proteins and fiber in the menu contributes to the rapid onset of satiety and the absence of hunger. The diet is long, which means you will learn how to eat right and will not gain weight back soon. After a weekly diet of this type, cravings for sweets and fats disappear, the body is rebuilt to love vegetables. Simple and affordable products. | If you carry out a diet NOT in the summer-autumn period, then it will be problematic to diversify the menu with fresh vegetables, there will be a shortage of hot food - cereals, soups, etc. The absence of complex carbohydrates, such as cereals, can negatively affect your energy levels, you may feel weak and tired quickly. If these symptoms do not go away within a few days on the diet, it is recommended to stop it. |
Menu for 5 weeks
Sample menu for 5 weeks of the diet in the table:
| Day | Menu |
| 1 Week | Breakfast: egg vegetable omelet Snack: jar of natural yogurt Dinner: lettuce "panicle", a pack of cottage cheese (200 g) Snack: a glass of yogurt Dinner: gazpacho soup, 50 g cheese 5% fat |
| 2 weeks | Breakfast: cottage cheese casserole (you can add an apple) Snack: 1 glass of kefir Dinner: vegetable salad, a jar of natural yogurt (150 g) Snack: apple Dinner: cold soup |
| 3 week | Breakfast: soft cottage cheese 2% fat, with apple pieces and cinnamon Snack: light cottage cheese dessert Dinner: vegetable salad, steamed chicken cutlets Snack: apple Dinner: vegetable salad (Beijing cabbage, cucumbers, fresh herbs) |
| 4 week | Breakfast: fresh carrot salad (carrot, juice of 1⁄2 lemon), 1 boiled egg Snack: apple Dinner: chicken breast soup, cold Snack: 150 g cottage cheese, you can add 1⁄2 tsp. cinnamon Dinner: vegetable salad with baked fish |
| 5 week | Breakfast: egg vegetable omelette (egg, spinach, low fat cheese) Snack: 1 glass of kefir Dinner: vegetable salad (cabbage, carrot, apple) with boiled beef Snack: 2 apples, cut into wedges and sprinkled with cinnamon Dinner: vegetable salad (cucumbers, tomatoes, fresh dill), baked chicken breast |
Recipes
vegetable dishes
During the diet, you will have to eat a lot of vegetables and make an exact menu for the entire period of the diet, so prepare in advance: choose a few recipes that suit you, but don't be afraid to try something new! Consider a detailed description of some recipes.
Salad "panicle"
Ingredients:
- 300-400 g of cabbage;
- fresh carrots;
- apple;
- vegetable oil;
- lemon juice;
- salt and pepper to taste.
Cooking:
Diet Greek Salad
Ingredients:
- cucumbers;
- tomatoes;
- bell pepper;
- vegetable oil;
- salt and pepper to taste.
Cooking:
"Chinese" vegetable salad
Ingredients:
- 300-400 gr of Chinese cabbage;
- fresh carrots;
- cucumber;
- vegetable oil;
- soy sauce;
- ginger;
- salt and black pepper to taste.
Cooking:
Stuffed tomatoes with egg and herbs
Ingredients:
- 2-3 large tomatoes;
- 1 boiled egg;
- garlic;
- dill;
- green onions;
- salt to taste.
Cooking:
Soups
Since it is forbidden to heat vegetables during the Protasov diet, you can only cook cold soups.
Tomato soup "Gazpacho"
Ingredients:
- 3-5 fresh tomatoes;
- salt;
- black pepper;
- basil.
Cooking:
Cold okroshka
Ingredients:
- cucumbers;
- green onions;
- onion;
- fresh peas;
- radish;
- 1 egg;
- chicken meat;
- salt and pepper to taste.
Cooking:
Curd dishes
Cottage cheese casserole
Ingredients:
- 200 g of cottage cheese;
- 1 egg;
- 1⁄2 tsp cinnamon.
Cooking:
Light cottage cheese dessert
Ingredients:
- 100 g of briquetted cottage cheese;
- 50 g soft cottage cheese;
- 1⁄2 tsp cinnamon
Cooking:
- mix together 100 g briquetted cottage cheese (not too dry), 50 g soft cottage cheese, 1⁄2 tsp. cinnamon;
- beat the mixture with a blender so that it becomes airy and tender.
Meat and fish dishes
Ingredients:
- fish fillet;
- fresh rosemary;
- garlic;
- lemon juice;
- salt and pepper to taste.
Cooking:
Ingredients:
- minced chicken 250-300 gr;
- 1 egg;
- dill and parsley;
- vegetable oil;
- salt and pepper to taste.
Cooking:
How to get out of the diet?
The way out of the Protasov diet is often singled out as a separate stage. It is in these 5 weeks that the results obtained on the diet are consolidated. Moreover, with the right exit, weight loss continues, the danger of breakdown and absorption of an uncontrolled amount of sweets disappears.
- 1 week release. Choose low-fat dairy products (0.5 - 1% fat). Replace animal fat from these products with vegetable: olive oil in salads, 10 nuts or 5 olives will be a good addition to your diet. Start breakfast with 2-3 tablespoons of porridge on the water: oatmeal, buckwheat, brown rice.
- 2 weeks out. We replace two apples a day with other unsweetened fruits. Dried fruits, bananas and grapes are prohibited. You can take pears, berries, oranges.
- 3 weeks out. Add dried fruits. A little, about 50 g per day: dried apricots, prunes, dates, etc.
- 4 weeks out. Vegetables, finally, can be boiled, steamed or stewed. Another part of dairy products can be replaced with lean meat. This will add more protein to your diet.
- 5 week release. Enter light vegetable and chicken broths into the menu, gradually add everyday products. Gradually reduce diet foods.
Even after a complete exit from the diet, it is recommended to leave vegetables and lean meat as the key products of your menu. But white rice, pasta (except whole grains) and pastries should be completely excluded. A new, healthy diet will help you maintain your results for as long as possible.
Diet Results
The results of the diet in people with different excess weight will be different. For example, if you have up to 10 kg of excess weight, then for the entire time of the diet you can lose 5-8 kg. Overweight people over 15-20 kg can lose at least 15 kg. The results depend on how well you follow the diet and whether you left it correctly.
Contraindications
- Lactose intolerance. Since the diet is high in fermented milk products, it will be very difficult for people with lactose sensitivity to tolerate it.
- Disease of the gastrointestinal tract. A large amount of fiber in vegetables irritates the stomach. Therefore, people with gastritis and irritable stomach syndrome are not recommended to follow this diet.
- Pregnancy or breastfeeding. Women who are expecting a baby or breastfeeding are contraindicated in dieting, as this may affect lactation.
- It is not recommended to carry out the Protasov Diet in winter and spring. At this time, the choice of fresh fruits and vegetables is limited; in the spring, many people experience beriberi. In addition, in the cold season, people on a diet note that they get cold faster and experience chills. This is due to the lack of hot foods in the diet.
