Kim Protasov's diet menu description. A detailed description of Kim Protasov's diet by week: menus, recipes, results

Leave volume to your lashes!

Birth of a legend

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

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

Do not make a cult out of food

(A thin cow is not yet a gazelle)

Diet diet is different. If someone advises me to eat a leaf of lettuce for breakfast, a third of an egg white for lunch, and a quarter of a glass of mineral water for dinner, I stop communicating with a vile adviser. He clearly wishes me a slow and painful death. If some magazine promises me to lose ten kilograms in five days, I ruthlessly throw away this waste paper. Ten kilos are lost in five days, it won’t be said about us, in cholera barracks, but in normal life such weight loss is impossible.

The diet that I want to introduce you to is pleasant, and uncomplicated, and "at first glance, it seems as if it is not visible ...". That is, it will not occur to others that you are on a diet. And the effect is fantastic! In five weeks, you will lose exactly as much weight as it is useful for you.

The main provisions of the Shuffle:

Total duration 10 weeks (5 weeks of basic diet and 5 weeks of REQUIRED EXIT)

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

FIRST WEEK.

On the first day, as well as the second, third, and so on for the whole week, you eat ONLY raw vegetables, as well as cheeses and yogurts with a five percent fat content (no more, but not fat-free). ANY quantity! One boiled egg per day is allowed. ANY time of day! The point of this progressive diet is to eat as many vegetables as possible and as much 5% dairy as possible. Tea, coffee can be in any quantity (of course, without milk and sugar, you should not get carried away with a sweetener), and water is mandatory two liters per day. Did you feel a little sad? So be it, on my own behalf, I allow you three more green apples. What? No thanks, good luck.

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

And just dare to complain that you are hungry! Eat calmly in the morning, afternoon, evening, night - for a whole week. And just like that - SECOND WEEK.

Surprisingly, from the second week on, you no longer want to eat anything but vegetables, cheese, and the apples I gave you. Many even refuse the boiled egg, which they greedily eat at the beginning of the diet. By the end of the second week, you will feel an extraordinary lightness in your whole body and in ... thoughts. Not burdened with fat, meat and sweets, the body will require liveliness of actions, and you will have to make an effort not to fall into adultery.

From the beginning of the THIRD WEEK, you must add to vegetables and cheeses a piece (300 grams) of boiled, steamed or fried (without oil!) Meat, poultry or fish. Please cut down on cheeses and yogurts a little. Vegetables, cheeses, meat, eggs and apples you eat more THREE WEEKS. AND EVERYTHING!!! Three weeks after the start of the diet, you will simply melt in front of astonished colleagues and household members.

The last two weeks are the most intense weight loss.

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

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

What can you eat on the Kim Protasov Diet

First and second weeks

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

Third, fourth and fifth weeks

All the same plus a piece of meat, poultry or fish. Several cut down on cheeses and yogurts.

Let's break it down into pieces

And now let's arrange a little debriefing, or rather look at what the unforgettable Kim Protasov offers us? Let's separate, so to speak, the seeds of meaning that will be useful to us on our way of 10 weeks.

The diet itself lasts 5 weeks and, according to the laws of the building genre, the exit from it should last the same amount if our task was not a momentary joy when meeting the desired number on the scales, but a stable result that will delight us for a long time (provided that fast food vendors will permanently cross us off the list of regulars in their establishments).

What are we going to eat?

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

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

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

Suitable cheeses

1. Cheese Valio Polar 5%

2. Homemade Karat Cheese

3. Philadelphia Soft Cheese 5%

4. Cheese Green 4% (rather like a seasoning, but nevertheless CHEESE)

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

6. Chechil snail 4%

BUT NOT Grunlander - it has 5% NOT FAT, but yogurt content! Fat there is MORE THAN 5%!

But all these names can remain just names if you do not live in a large settlement (I’ll tell you a secret, and in a large one some of these rare animals are not found everywhere), and the feeling of deprivation negatively affects our worldview. Therefore, craftsmen (praise be to you, the goddess of the hearth) learned how to cook the cheese of the fat content we need themselves and, what is even more valuable, shared their knowledge with us, simple consumers of someone else's wisdom. Recipe options can be found on our website in the appropriate section.

Vegetables, sour milk, 1 egg and 3 green apples. Why three? Because according to the opinion of many nutritionists, it is 3 green apples that contain the daily intake of carbohydrates that are needed for the normal functioning of the brain. Everything else is a prank, that's it.

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

Long awaited meat!

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

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

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

How to cook?

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

Despite the fairly simple rules, questions still arise "Can I have olive oil? Can I have avocado? Can I have vinegar? Can I also have seaweed and mushrooms?", so here is a list of foods that are NOT allowed. Hmm, maybe add the word CATEGORICALLY, for rigor. Not worth it? Okay, agreed.

What not to eat on Kim Protasov's diet:

Flour and bran, starch

Nuts and seeds

Vinegar

Gelatin

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

Mushrooms

Algae, including seaweed

meat broths,

Avocado (fatty fruit)

Alcohol

We did it! What's next?

So, 5 weeks behind you, as Kim Protasov promised, you flutter and practically leave no traces on the ground (verified by personal experience). But what's next? How not only to consolidate the result, but also to throw off more, and ideally to accustom yourself to Proper Nutrition - after all, life after a diet does not end and many are afraid that having started eating “as usual” everything will return and “will call friends”. Well, for starters, let's say that although this diet is really amazing and after it the result lasts a very long time, but let's not be impudent and hope that 5 weeks of the diet give us the right to subsequently settle in a bakery. And yet, in order to help our body enter normal life smoothly and least traumatically, rules were drawn up, which are called "Exit". This very "Exit" takes 5 weeks, gradually allowing more and more variety into our diet. The last, tenth week for many becomes a kind of template for further nutrition, which undoubtedly corresponds to all the rules of a healthy lifestyle.

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

Approximate exit schedule:

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

Gradually reduce the amount of dietary products. For at least 1-2 months, do not include in the diet (rice, pasta, bakery products).

However, since these rules are not unshakable, unlike the main ones that make up the Kim Protasov Diet itself, it is not forbidden to discuss the order and set of products, deliberately adjust them. But if you are not sure that you yourself are able to choose the right foods that should be introduced first of all, without violating the process of a smooth transition from the Diet to normal nutrition, then do not experiment - follow the Exit plan that is offered to you here. And of course, this site was created for this purpose, so that more experienced, and sometimes - and this is a great success - more knowledgeable in matters of nutrition could help you with advice.

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

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

Hello.

I continue to discuss with you the most popular diets and nutrition systems. We've already covered:

Analyzing them, I am not trying to impose my point of view on you and say whether the system is good or not. I try to give you food for thought and add a bit of my knowledge of physiology and weight loss experience. And it’s quite significant for me, because trying to build more muscle, I often have to get rid of excess fat that has accumulated due to unsuccessful training programs. So you can safely trust me in the weight loss business. But my advice on pumping up muscles, I myself would not trust yet.

But let's not be distracted, I have Protasov's diet for you to analyze today.

Diet Protasov. Detailed description

You know, given the great popularity of this weight loss system, I was just sure that it was quite gentle and did not require much sacrifice. How wrong I was! A person who decides to lose weight using this method will have to face such a bunch of restrictions that he is unlikely to be able to withstand 5 (!) Weeks of the diet itself and another 5 weeks of leaving it. At the same time, supporters of the “shuffle” argue that its main advantage is that there is no restriction on the amount of food eaten, therefore, while following this diet, there is no feeling of hunger. I wonder if they tell me that today I can eat, for example, only tomatoes, and at the same time I can’t stand them, will it make me feel better that I can eat them as much as I like so as not to feel hungry?

But I'm already picking on this, let's first.

The essence of the Protasov diet

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 sweet, starchy foods, and drink tea and coffee without sugar. The diet also eliminates fatty foods. But the amount of clean water is gradually adjusted to 2 liters per day.

During this time, we are promised a weight loss of 8 or more kilograms. Sounds good, basically. But how realistic is it? Let's try to figure it out.

I came across another phrase on the Internet that is obscure: “It’s 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.

Most dairy products contain the sugar lactose. It's called "milk sugar". If you want to avoid its consumption, then you need to give preference to cottage cheese and cheese. But the desire to stick to only low-fat products can just lead to involuntary consumption of the most common sugar. For example, if you buy low-fat yogurt, then most likely it contains sugar to add flavor to the drink. So be vigilant. It is better to buy 2-3% natural yogurt (as it should be written on the label) than low-fat offal.

Claimed Benefits

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.

This is really wonderful . At first sight.

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.

I doubt very much that such a method of “not wanting” sweets will work.

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

As soon as I hear about toxins and slags, I immediately understand that either an amateur wrote, or they are trying to cheat me.

Drinking water promotes the active elimination of toxins.

Twenty-five again.

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.

The body does not adapt to healthy food, it is not a programmable robot. It’s just easier to take the right substances from the right food.

Kim Protasov's diet: description by week

So, all your subsequent diet will be scheduled for five weeks. At the same time, it will be divided into 2 parts: the first two weeks one menu, the next three - small adjustments.

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.

I don’t know about you, but I can’t call this approach to nutrition comfortable. At the same time, carrots and zucchini do not belong to vegetables with a high content of starch. Medium, yes, but not big.

There was a time when I practiced a raw food diet. I remember that time with a smile. I went to the kitchen, took an apple, ate it in front of the TV, and again to the kitchen to look for something else to eat. If you have just started to lose weight, then you will not get enough of vegetables and fruits.

Well, maybe at least cottage cheese and yogurt will help out.

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.

Same. I can say for myself, here I would have definitely broken.

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.

Yay, meat. Three hundred grams, but at least something.

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 the internal organs begin to work more actively after a good cleaning.

Not understood. Active phase of weight loss from 22 days? Usually by this time, on any other diet and system, weight loss is actively slowing down, since the body has already given up excess fluid and most of the visceral (internal) fat.

Once again. Internal organs do not need any cleaning. These are not sewer pipes clogged with garbage - this is a living self-renewing system. They cannot be more active. They can be more productive if they don't have to digest chips, sausage rolls, and crackers. The point here is not at all the “activity” of the internal organs, the point is that more wholesome food is digested faster and the body can spend the resources that it used to spend on digesting “harmful” food for something more useful. Due to this, both lightness and energy appear and you will get enough sleep faster and better.

Indeed, I noticed on my own, with active weight loss, somewhere after the third week this very “lightness” begins to be felt. But this is not due to the elimination of toxins (I already wrote about this), but due to the fact that by this time, the body needs less food and less resources are spent on “maintenance” of the digestive system. That's the whole secret. And there is no need for complex formulations about the "cleansing" of the body.

Way out of the Protasov diet

An important moment, calculated for another 5 weeks. The menu of each next week repeats the menu of the previous one, some products are additionally allowed.

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. After leaving the diet, it is advised not to use flour for another 1-2 months, to reduce the consumption of sweets to a minimum and not to include rice dishes in the diet.

That is, after 5 weeks of basic weight loss, you will have to spend another five on an exit that does not involve a significant change in the menu. In general, the Protasov diet is 10 full weeks of self-restraint. After which you can not eat bread for another 2 months.

Sample menu for each day for the first two weeks

1 day

2 day

3 day

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

day 12

day 13

Day 14

As you can see, the menu can hardly be called comfortable. Such a diet is difficult to follow if you do not sit at home around the clock. Yes, and two weeks without meat is a dubious pleasure. No, at first glance everything looks good. But trust me, by the end of the first week, you'll start dreaming about sausages and cakes.

My conclusions about the Protasov diet

I really do not like that we are told that the body begins to lose weight from the fact that it gets rid of toxins and toxins. This is a completely unscientific statement. I understand that modern medicine does not yet know the whole truth about the work of our body, but toxins and toxins ... excuse me, only those who want to believe in them still believe in them.

At the same time, on this diet you will definitely lose weight. Why? Because, as in any other weight loss system, you will be deprived of sweet, salty and starchy foods. You are unlikely to throw off the promised 8 kilograms, but it is quite possible to get rid of 5-6 kilograms in 5 weeks. As well as on any other system of proper nutrition. Even if it does not have such a rigid menu.

In general, such a system will suit you in two cases:

If you are determined to lose weight, and the first diet that caught your eye turned out to be a “brawl”
If you are used to sticking to rigid limits and believe that you cannot lose weight if you do not keep yourself in a "black body"

The choice, of course, is up to you, but it seems to me that 10 weeks of strict nutrition control is too much to pay for the result, which can be achieved with more comfortable methods.

Good luck on your way to the figure of your dreams.

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 needs to 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 for 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 in 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.

Pros and cons

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
Week 1	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 Beijing 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.

25.10.2015 admin

Protasov's diet is very popular: the number of followers and the amount of dropped kilograms is growing.

The essence of the Protasov diet

Kim Protasov's diet refers to those types of diets that are aimed at cleansing and healing. Its observance helps to learn how to eat right and get rid of the habit of overeating flour, sweet and fatty foods. Within 5 weeks, raw vegetables are consumed in unlimited quantities, sour-milk products without sugar and starch with a fat content of not more than 5%.

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

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

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

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

Diet Benefits

The main advantage of the diet is that you can eat in any quantities and at any time of the day.. But only products that are included in a strictly defined, rather rather big list. This is convenient from a psychological point of view and is great for people who, due to their lifestyle, cannot eat by the hour.
Exclusion from the diet of fast carbohydrates helps to get rid of attachment to sweets. And an excess of dairy products helps to avoid breakdowns.
The protein that a person receives through fermented milk products helps to get rid of fat mass and is involved in building muscle. In combination with physical activity, a beautiful toned body is provided.
Lots of raw vegetables- a storehouse of fiber and vitamins. The work of the gastrointestinal tract is getting better. Fiber removes toxins, which justifies the cleansing effect of this diet.

Disadvantages and harm to the body

Since the diet is not balanced in terms of the amount of fat, it cannot be used as a nutrition system.

Speaking of vegetables that can be eaten raw, cucumbers, tomatoes and carrots are the first to come to mind. Some do not refuse uncooked beets either. Eating only them is boring, which means that breakdowns cannot be avoided. If you take this shortcoming creatively, you can not only effectively lose weight, but also discover new interesting tastes.

Since "Protasovka" was developed in Israel, the residents of Russia may have the question "Where can I buy 5% fat cheese?". This is due to the fact that on Israeli products fat content is indicated for 100 g of total weight, and domestic companies inform about the fat content in dry matter.

In order not to torment yourself with complex calculations, you can replace cheese granular cottage cheese. It is just according to Protasov: it does not contain sugar and fits into the prescribed 5% fat content.

Contraindications

Due to the fact that the Protasov diet is not curative, the presence of any chronic diseases is a contraindication for its use. Also, do not choose this diet if you are allergic to any permitted product. It is absolutely not suitable for people with lactose intolerance, since fermented milk products are indispensable at Protasovka.

In addition, nutritionists advise postponing weight loss for all expectant and nursing mothers.

The most correct decision before starting a diet - consult with your doctor.

Protasov's diet for weeks

In the first and second weeks, you need to eat only raw vegetables and sour-milk products with a 5% fat content. It is allowed to add 1 chicken or 3-4 quail boiled eggs to your diet. Since sweets are strictly prohibited, you can treat yourself to 3 green apples a day.

By the way, the most popular dessert among Protasovites is apple with cottage cheese and cinnamon. It was during this period that many housewives first tried to make homemade cheese.

With the beginning of the third week, a piece of meat or fish is added to the already familiar diet. Approximately 300 g. The meat can be boiled, grilled or fried without oil. With this innovation, it is necessary to proportionally reduce the amount of cheeses and yogurts. This menu is kept for another three weeks.