Protasov's diet for 3 weeks is possible. Protasov's diet menu for every day for effective weight loss. The right way out of the diet

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

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

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

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

Fat is organic in the Protasov diet.

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

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The basics of the Protasov diet (Bashing)

• Duration: 5 weeks + 5 weeks for proper exit.
• The content of a large amount of fiber and proteins in the diet;
• Reduction of fats and carbohydrates consumed per day.
• The basis of the diet: raw vegetables, 5% cheese and dairy products, green apples, lean meat and fish (from day 15), tea and coffee without sugar, water.
• Daily calorie intake of at least 1200-1500 kcal.
• Efficiency: weight loss from 5 kg.
• Contraindications: there are no contraindications for healthy people, otherwise, consult a doctor. If you are pregnant, consult your doctor. Children should not go on a diet without doctor's advice.
• Recommended frequency: no more than 1 time per year.
• Additional benefits: body cleansing, detoxification, reduced cravings for sugar and sweets, normalization of digestion.

The history of the diet

A description of this diet appeared on the pages of the weekly Israeli newspaper Russian Israelite, which was popular in the late 90s. The article came out with a quote titleOstap Bender – “Do not make a cult out of food: a thin cow is not yet a gazelle” , the author of this article, where there was a description of the diet, was indicated - Kim Protasov, who positions himself as a nutritionist. The essence of the method of losing weight described by him was distinguished by ease of use in comparison with other diets. He criticized long and "starvation" diets, which contribute to health problems, and the result of such diets is not durable.

Kim Protasov divided his diet into stages by weeks in such a way that the process of losing weight was 5 weeks and consolidating the result for another 5 weeks. Completely Protasovskaya diet lasts - 10 weeks, during which there is no hunger and other uncomfortable phenomena.

Readers of the publication "Russian Israeli" took Kim Protasov's article as a call to action and began testing a new way to lose weight. For most of them, the process of losing weight proceeded in accordance with the description of the author and ended very successfully. After that, the Protasov diet gained a lot of followers.

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

Principles and Rules of Brawl

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

The first, second week of the Protasov diet

• Raw vegetables. All vegetables should be eaten raw.
• Raw milk and sour milk products up to 5% fat: cottage cheese, cheese (meaning grained cheese or grained cottage cheese), yogurt, kefir, fermented baked milk. It is advisable to choose exactly 5%, and not fat-free foods.
• Boiled egg - 1 piece per day.
• Spices, salt.

Third, fourth, fifth weeks

• Boiled egg - 1 piece per day.
• Green apple - 3 pieces per day.
• Vegetables, dairy products 5% fat.
• 300 grams per day of lean meat (chicken, beef, turkey) or fish (meaning the weight of the raw product). Cooked meat or fish should be without oil: baked in foil, steamed, stewed or boiled.
• Slightly reduce the amount of cheese and yogurt consumed.

General for the entire course of weight loss

• The number of products and the time of meals is not limited.
• Be sure to drink during the day2 liters of water. Tea, coffee can be drunk in any quantity (without sugar), but it is better to give preference to green tea. For a more accurate calculation of the amount of water, use the formula:

0.03 x weight (kg) = liters per day

• You should not feel hungry, so you need to eat on:

1400 – 1500 calories per day.

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

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Allowed Products

• • Natural yoghurts without sugar, thickeners and fruit additives.
  • Ryazhenka, curdled milk, katyk, varenets, kefir, sourdough - all 5% fat.
  • Soft, grained or traditional cottage cheese.
  • Unsalted cheese, better homemade.
  • Fermented milk products can be subjected to heat treatment - frozen, boiled, made casseroles, etc.

Meat, poultry and fish.

• • Meat should be lean: turkey, beef, chicken (lean parts and no skin).
  • Seafood.
  • Fish caviar can be included in the menu from the 15th day.
  • Low-fat fish. Any white fish.

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

• • Apples greencolors - 3 pieces per day.

• • Raw non-starchy vegetables and herbs - in any quantities and combinations.
  • All kinds of cabbage. Cucumbers, radishes, peppers, asparagus, garlic, zucchini, pumpkin, (petioles), wild garlic.
  • Greens: onions (bulb, leek, chives, trampoline, shallots, green feathers); lettuce and all leafy salads; sorrel; turnip tops and edible tops of other vegetables; leaf beet (chard); parsley; spinach; basil and other table herbs.
  • Horseradish roots, ginger, celery (not pickled!).
  • Raw medium-starchy vegetables are allowed to a limited extent.
  • Carrots, beets, soy sprouts, turnips, eggplants.
  • Frozen vegetables are heat-treated - they should not be consumed!
  • Nori and other seaweeds, sea kale.
  • Allowed raw, fried without oil, dried (natural drying).
  • One egg per day. Heat treatment is required (boiled, fried without oil, poached).
  • Coffee and tea without restrictions, but without sugar, sweeteners, milk, cream, fruits and berries. The exception is lemon or lime juice.
  • Freshly squeezed juices from apples, tomatoes and other vegetables.
  • Juices only homemade! Purchased packaged juices contain sugar - they are prohibited!
  • Lime or lemon juice (but not acid) for dressing vegetables and adding to drinks.
  • Herbal decoctions and infusions.
  • Seasonings.
  • Mustard powder, cinnamon, vanillin (pure powder), natural spices and herbs, dried bell pepper.
  • Multivitamins are needed to maintain the balance of the body during the diet.

Wholly or partially restricted products (prohibited products)

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

When to start a diet

Women should start the Protasov diet after the end of menstruation. You must be healthy, as a diet is always stressful for the body.

Kim Protasov's diet menu by week

So, consider the menu for 5 weeks.

First stage. 1st and 2nd weeks.

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

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

Eat vegetables only in raw form (it can be salads or smoothies). Fermented milk products can be cooked hot dishes, such as cheesecakes (without flour) or cottage cheese casserole.

Be sure to consume one chicken egg per day or 5 quail eggs - boiled, fried without oil, and also poached.

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

Second phase. 3rd - 5th weeks.

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

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

It is allowed to cook steamed dishes from the selected meat product, using cooking and baking without oil, and you can eat them at one time or as an ingredient in other meals.

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

In order to make it easier to start losing weight on the Protasov diet, consider a sample menu by day.

Sample menu for the day

➤ Sample menu for the day of the first week

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

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

Lunch- Beijing cabbage and onion salad seasoned with lemon juice.

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

afternoon tea- homemade cottage cheese with grated apple, any freshly squeezed juice.

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

Protasov's diet recipes

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Natural yogurt.

Homemade yogurt is more convenient to make in a slow cooker or yogurt maker, but you can do without them.

Ingredients:

• milk 3.5% - 1 liter;
• natural or thermostatic activia yogurt - 1 can or sourdough (can be bought at a pharmacy).

In a multicooker.

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

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

Salad sauce (mayonnaise)

Ingredients:

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

Cooking:

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

If desired, you can replace yogurt with thick kefir, as well as add cottage cheese.

Tomato salad with basil

Ingredients:

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

Cooking:

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

Okroshka

Ingredients:

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

Cooking:

Cut everything and season with kefir.

Lithuanian Pratosovsky borscht

Ingredients:

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

Cooking:

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

Getting out of the diet

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

• • At 6 weekspart of the dairy products in the diet must be replaced with the same, but with less fat content or fat-free. In parallel with these changes, salads can already be seasoned with vegetable oils (in the beginning - no more than 3 teaspoons per day).
  • The amount of oil should be further reduced.if you started eating nuts or olives after the Protasov diet. In total, you should receive no more than 35 g of fat daily - you can calculate their amount using special tables:
  • At 7 weeksafter the start of the Protasov diet, from the three green apples that you consumed daily, two can be replaced with other fruits - but not a banana or dates. Unsweetened pears, plums, orange, as well as berries are suitable for replacement.
  • For breakfast, instead of vegetables, you can already eat oatmeal boiled in water. With porridge, you can also eat a few tablespoons of low-fat cottage cheese or vegetable salad.
  • At 8 weeksfrom the beginning of the Kim Protasov diet, a small amount of dried fruits can be gradually added to the diet.
  • At 9 weeksadd boiled vegetables to the menu. Part of the dairy products in the daily diet can be replaced with a small amount of lean meat, chicken, fish.
  • From 10 weeksthe menu may already include low-fat broths and other dishes with a low content of carbohydrates and fats.
  • Experts recommend to everyone who followed the diet of Kim Protasov,within one or two months do not eat bread, bakery products, pasta, potatoes.

Contraindications

This diet is only suitable for healthy adults. If you do not have chronic diseases, then you can safely start using it. Be sure to monitor your condition and mood. The first 3-4 days the body will be rebuilt and some people will have a slight irritation. Diet should not affect your health negatively. Just always listen to your body.

For people with diseases, this diet is not suitable. Just contact a nutritionist who will select the food specifically for your case.

For kids

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

During pregnancy and lactation

Dieting is stressful for the body. If you are pregnant or breastfeeding, you should also not go on a restrictive diet. Just calculate your KBJU and eat by compiling yourself

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Pros and cons

Positive points:

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

Negative points

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

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

Protasov calculator

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

Weight for 5 weeks (kg) = (ROV x QAF - UPC) / 100

ALE- basic metabolism [kcal/day], can be calculated using the new Harris-Benedict formula.

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

KAZH- coefficient of life activity, taken equal to:

1.2 - for a sedentary lifestyle;

1.4 - for the average level of activity;

1.5 - for an active lifestyle;

1.75 for extremely active.

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

In the article we discuss the Protasov diet. You will get acquainted with the basic rules, features of the regimen, find out what foods are allowed to be consumed, how to cook dishes, what contraindications there are for it.

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

Basic principles

The principles of nutrition according to the Protasov system:

• nutrition according to a specific scheme, designed for 5 weeks;
• reducing the consumption of fatty foods (animal and vegetable fats);
• exclusion from the diet of fast (simple) carbohydrates - sugar, pastries, starch, pasta, etc .;
• eating a lot of fiber and high-protein foods;
• the use without restrictions of "allowed" vegetables;
• mandatory exit lasting 5 weeks;
• maintaining water-salt balance throughout the entire scheme - unlimited fluid intake throughout the day;
• refusal of salt, carbonated, alcoholic beverages.

Advantages

Diet Benefits:

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

Description by week

The first is the daily consumption of unlimited fresh vegetables, low-fat cottage cheese, sour-milk drinks or low-fat cheese, as well as no more than three apples, one boiled chicken egg per day.

Second, the list is saved.

Third, lean red meat, poultry, and fish are added to the daily diet - no more than 250-300 grams per day, and the consumption of sour-milk drinks and cheese is reduced by about a third.

Fourth, fifth - the list of the third week.

Peculiarities

Diet features:

• Drink at least 2 liters of fluid throughout the day. It can be pure drinking water, green or black tea without sugar and artificial sweeteners.
• Cottage cheese, cheese should be no more than 5% fat.
• Dairy, sour-milk products - no more than 1.5% fat, but it is better to choose low-fat products.
• Yogurt should not contain additives in the form of berries, fruits, muesli, starch.
• Vegetable oil use no more than 15 grams per day.
• You can eat at any time of the day.
• If you can’t find low-fat cheese on sale, then you can limit yourself to eating cottage cheese.
• Eat vegetables mostly raw, you can also steam them or lightly boil them.
• It is better to start eating according to the system in the harvest season - from mid-summer to early autumn, when you can buy ripe seasonal vegetables.

Allowed Products

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

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

Forbidden

Products that are prohibited:

• Starchy vegetables - potatoes, corn, sweet potatoes, celery root, parsley, etc.
• Cereals, beans.
• Dairy, sour-milk products with a fat content of more than 5%.
• Soft types of cheeses, processed cheese.
• Fatty meats - pork, lamb.
• Meat and fish smoked products, sausages.
• Fast food.
• Pickles, marinades.
• Butter, margarine.
• Sugar, its substitutes.
• Bakery, bakery, pasta.
• Yeast.
• Purchased concentrated vegetable, fruit juices, soft drinks.
• Nuts, any snacks.
• Alcoholic drinks.

Menu for every day

Below is a sample daily diet for each week. The ingredients in the dishes from this menu can be changed at your discretion, the main thing is that they comply with the list of allowed foods, the nutrition rules established for each week.

For the first

• cottage cheese or cheese;
• cucumber, tomato and radish salad dressed with sour cream;
• 3 green apples;
• zucchini and carrot spaghetti;
• green tea or herbal tea.

For the second

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

For the third

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

For the fourth

• cottage cheese;
• salad of cucumbers, eggs with sour cream, herbs;
• steamed fish with broccoli;
• vegetable smoothies;
• 3 green apples;
• green or herbal tea.

For the fifth

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

How to cook fish

When following a dietary regimen, you should not eat foods fried in oil. Give preference to cooking meat, steamed fish. However, if you have a non-stick cookware that can be used for frying without oil, you can cook fish in it. Below is a recipe for frying fish.

You will need:

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

How to cook:

1. Wash, remove excess moisture from the fish fillet with a paper towel.
2. Chop carrots, onions into thin rings.
3. Heat the pan, put the fish on it.
4. Add about 3 tablespoons of water to the pan, cover the fish with a lid, simmer for 5-7 minutes.
5. Pour sour cream into the pan.
6. Put onions and carrots on top of the fish, close the lid.
7. Stew fish with vegetables until tender.

Calories:

Calorie content per 100 grams of product - 71 kcal.

carrot cutlets

Carrot cutlets can be steamed or in a slow cooker. In order for the cutlets not to fall apart during cooking, you can add flaxseed flour to them, which does not contain fast carbohydrates and is rich in fiber.

You will need:

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

How to cook:

1. Wash, peel, grate carrots on a coarse grater.
2. Add a raw egg, milk, flaxseed flour to the minced carrot, mix.
3. Form cutlets of the required size with your hands.
4. Carefully place the cutlets in the steamer bowl on the middle compartment.
5. Cook cutlets for 15-20 minutes.

Calories:

Calorie content per 100 grams of product - 59 kcal.

Exit

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

Output circuit

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

results

With strict observance of all the rules of nutrition and output, you can reduce weight by an average of 8-10 kilograms. Noticeable results are usually seen from the fourth week. In addition to weight loss, the diet helps to cleanse the body of toxins, tidy up the metabolism, increase intestinal motility and normalize stools.

Minus 10 kg.

For more active weight loss, fixing the result for a long time, you need to lead an active lifestyle - take walks, do morning exercises, do not sit at the computer for a long time. However, when you are following a dietary regimen, you should refrain from strenuous exercise in the fitness room.

If you want to lose weight without undermining your health and not gaining those extra pounds back, then you should definitely read the detailed description of the Protasov diet.

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

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

• In the first weeks, you can eat low-fat dairy products, and then there is a transition to meat and poultry.
• Foods that can be eaten while on a diet are high in protein. This leads to the fact that it is the extra pounds that disappear, and the muscle mass remains.
• The diet allows you to get rid of cravings for sweet and unhealthy foods, removes fluid from the body and does not cause bouts of hunger due to fruits and vegetables.

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

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

Monitor your condition carefully. If it suddenly became bad, then the diet should be abandoned and visit a doctor.

Pros and cons

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

Pros:

• There are no strong restrictions and feelings of hunger.
• Loss of cravings for junk food and sweets.
• It is possible not only to lose weight, but also to build muscle mass, if you play sports.
• Metabolic processes and microflora of the stomach will improve.
• It will be easier to control your appetite.
• The mental state will improve, problems with the stool will disappear, and libido will also increase.
• The result will remain for a long time.

Minuses:

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

Prohibited Products: List

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

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

1. Conservation.
2. Any alcohol.
3. Vegetables are not raw.
4. Pickles and smoked meats.
5. Sweets, sugar and substitutes.
6. Sausages.
7. Crab sticks.
8. Dietary supplements other than vitamins.
9. Juices from packages, milk, cocoa.
10. Milk drinks with additives.
11. Mushrooms, legumes, cereals, soybeans.
12. Honey, vinegar.

Detailed description of the diet by week

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

Periods

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

First

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

Second

The second week is no different from the first. Let's do the same as before. Most importantly - do not abuse the "milk", it should be less than vegetables. Avoid eggs if possible.

Third

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

Fourth

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

Fifth

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

Sample menu for every day

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

What can you eat in the first week:

Sample menu for the second week:

Sample menu of the third week:

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

Sample menu for the fourth week:

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

Approximate menu of the final stage:

• Breakfast: casserole.
• Snack: fruit and a glass of liquid yogurt.
• Lunch: vegetable mix, baked fish.
• Snack: a glass of unsalted tomato juice.
• Dinner: oatmeal with an apple.

How to get out of Kim Protasov's diet?

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

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

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

But even after the release, it is still too early to relax. In the next two months, it is worth giving up heavy food. Do not eat pasta, bread, mushrooms, rice. They need to be introduced gradually so that the body can get used to, adapt and respond correctly.

One of the most popular diets in the world is the Kim Protasov method. The system is designed for several months, but it provides for a completely saturated diet, involves weight loss up to 20 kg and a long-term effect. Under this scheme, you are not limited in the amount of food. Weight loss is due to the quality of products, changes in eating habits. A detailed description and reviews of the Protasov diet are in our material.

In many sources, Kim Protasov is called a well-known Israeli nutritionist who developed a unique weight loss technique - "Scrambler". Only here you will not find any photographs of the author of the diet, nor his biography, nor an interview with him. Yes, and Kim Protasov does not accept patients. And this is not mysticism, but a unique example of the accidental creation of an effective technique that has helped millions of people correct figure flaws.

Kim Protasov is the pseudonym of a journalist for the Russian Israeli newspaper, which was published in the 90s for emigrants in this country. The use of a fictitious name is a common practice in print media. And this time, the author of the publication decided to publish a diet that her friend simply advised her, signing: "Kim Protasov."

It is incredible, but the method turned out to be so effective that people began to make copies of a newspaper article and send it to relatives in other countries. So "Protasovka" began its world tour to burn excess fat. Next is a detailed description of Kim Protasov's diet, menu features and reviews.

Satisfying weight loss on proteins and fiber

Kim Protasov's diet does not imply any particular difficulties. Its main phases last seven weeks. And the "Protasovka" itself is conditionally divided into three stages.

The main place in the daily diet during this period is vegetables with a low amount of starch in the composition, dairy products, meat and fish. This means that the method is based on the use of fiber and protein.

But carbohydrates and fats are not completely excluded, but only optimized. This is important because it allows the body to receive all the usual and necessary substances. For example, sour milk at Protasovka is not skimmed, but with a low fat content - up to five percent.

For those who lose weight, the Protasov diet menu provides a “bonus” for every day: three apples and a boiled egg. Agree, not bad, considering that in some diets, fruits and chicken egg white are the entire daily diet. And in "Protasovka" there is no ban on coffee. The main thing is to be unsweetened. The diet provides for abundant drinking - from two liters of non-carbonated water per day. It is better not to abuse salt, the norm is up to 4 g per day. You can use soy sauce, but without fanaticism.

Menu stages of the Protasov diet

The menu for 5 weeks is thought out so that you definitely will not have to starve. Although you will need to take the time to cook healthy food. In more detail, the stages and the weekly menu of the Protasov diet are described below.

Stage 1 - two weeks

Daily diet:

• vegetables;
• three apples;
• boiled chicken egg.

Notes

• The amount of vegetables consumed per day should prevail twice over the volume of fermented milk products.
• Give preference to kefir, cheese, cottage cheese, unsweetened yogurt.
• Drinking milk and eating cheese is not recommended.
• From plant foods, choose greens, onions, cabbage, eggplant, cucumbers.
• Most vegetables are best eaten raw.

Stage #2 - three weeks

Daily diet:

• vegetables;
• natural fermented milk products without additives, the fat content of which is not higher than 5%;
• three apples;
• boiled chicken egg.

Notes

• Meat or fish should be weighed before cooking, raw.
• You can eat poultry and animal meat, as long as the flesh is lean.
• Meat and fish need to be boiled or baked, you can use the microwave.
• It is at the second stage of the “Brawl” that the most significant “plumb line” will be noticeable.

Stage number 3 - two weeks

Daily diet:

• vegetables;
• natural fermented milk fat-free products;
• lean meat or fish fillet in the amount of 300 g;
• olive oil in the amount of three teaspoons;
• one apple;
• two low-calorie fruits of your choice;
• boiled chicken egg;
• a portion of porridge from low-calorie cereals on the water with nuts.

Notes

• It is better to eat porridge for breakfast, and enrich salads with vegetable oil.
• Dairy products should be consumed less, and meat - more.
• Changes in the menu should be made gradually, extending the innovations to the sixth and seventh weeks of the diet.

After the seventh week of the “Scrabble”, you can gradually include fatty dairy products, broths, and vegetable soups in the menu. But for another two months it is better not to return to the list of prohibited foods, where there are potatoes, bread, sweets, fatty and fried foods, pasta.

What can be cooked

Of the advantages of the diet - its acceptable cost. "Protasovka" is especially good in spring, summer and early autumn, when the vegetable season is in full swing. Then the recipes for 1 and 2 weeks of the diet, you can choose the most diverse. For example, vegetable salad with cottage cheese or tomatoes with cheese filling.

A tasty and healthy dish - vegetable platter soup with egg on kefir. Also pay attention to the cottage cheese and vegetable casserole with an egg. The table below shows an example of the daily menu for the first week of Brawl.

Table - Possible menu for the first week of the Protasov diet for one day

And what to cook at the second stage of losing weight, after the appearance of fish and meat on the menu? Salad with cabbage and chicken, fish cakes, meat casseroles with vegetables ... You just lick your fingers.

You determine the menu for the first two weeks, as well as at other stages, on your own, guided by the basic prompts of the Shuffle. But be careful: the lack of quantitative restrictions on food intake does not mean that you need to fill up to satiety. The measure must be To control the feeling of hunger, it is better to eat more often, but in small portions.

Reviews of those who have lost weight about the "plummet" and well-being

According to the reviews of those who have lost weight on the Protasov diet, the system is generally well tolerated, and the results motivate them to adhere to the recommended menu even after losing weight. Moreover, they say that the body seems to be rebuilding in a new way and nothing “harmful” is simply wanted.

Many describe a state of lightness, cleansing, uplifting. Although, they admit that at the beginning of the journey they experienced weakness and problems with blood pressure.

Some girls managed to lose even about 30 kg on the “Protasovka”. Although, there are results when the final "plumb" is no more than five kilos. What else distinguishes the diet among many other methods for losing weight?

• Normalizes metabolic processes. Shaking has a positive effect on the metabolism in the body, promotes natural cleansing and recovery.
• Helps sweet tooth. There are no carbohydrates with a high glycemic index in the diet menu. Sugar is proportionally supplied to the blood. Uncontrolled releases of insulin that provoke hunger and cravings for sweets are suppressed.
• Preserves muscle tissue. The diet is saturated with protein products, which gives the body the strength to lose weight by breaking down fat, not muscle.
• Gives a vitamin "charge". In raw vegetables, which form the basis of nutrition on the Protasov diet, there are many vitamins and other useful substances. It is this nourishment that the body needs during weight loss in order to maintain health and restore strength in time.

There are nuances in the diet. Among the minuses is the fact that fermented milk products with a five percent fat content are hard to find on sale. Those who have lost weight share their experience that in such cases they ate more popular dairy products, where the percentage is 2.5. Another point - it is uncomfortable to sit on the "Protasovka" in winter. First, it is more difficult to achieve variety in the menu. And secondly, the lack of hot dishes in the cold, we additionally test the body for strength.

The good reputation of the diet

It is interesting that Protasov's method finds many positive responses among practicing physicians. Doctors say that this is one of the most balanced and sparing weight loss schemes.

In May 1999, the Russian Israeli newspaper published an article titled “Don't make a cult out of food. A thin cow is not yet a gazelle. Its author, a certain Kim Protasov, described in it a diet based on vegetables and apples.

According to some reports, this is a famous Israeli nutritionist and doctor. Other sources claim that under this pseudonym an ordinary Russian journalist was hiding, leading a culinary column in this publication. One way or another, the "brawl" has a lot of followers. And if this system really allows you to reduce weight, why not use it?

Mechanism of action

The Protasov diet involves the use of fiber and proteins in large quantities for as long as 5 weeks, while reducing fats and carbohydrates. Daily energy value - up to 1,500 kcal.

Specific results are not prescribed, as they are purely individual. Judging by the numerous reviews, they can be either 2 or 20 kg for the entire weight loss course. The abundance of vegetables and greens on the menu for such a long time activates numerous processes in the body:

• low calorie meals make you waste fat reserves;
• the body is cleansed - a thorough detoxification is carried out;
• digestion is getting better;
• metabolism improves;
• cravings for sweets are reduced;
• thanks to the protein components of the diet, muscle mass does not suffer during weight loss;
• fiber creates a feeling of satiety for a long time;
• protein (fermented milk products and meat) itself is absorbed slowly and slows down the process of digestion of carbohydrates (fruits and vegetables), as a result, sugar evenly enters the bloodstream throughout the day;
• this eliminates insulin surges that provoke hungry breakdowns;
• foods with a high glycemic index control the work of the pancreas.

Despite the fact that the weight loss mechanism promises a comfortable feeling and no hunger for all 5 weeks, in the reviews you can find complaints that the first days are very difficult. So willpower will be needed in any case.

On a note. Kim Protasov's diet is recommended not only for weight loss, but also for those who are looking for a healthy method of cleansing and rejuvenating the body.

Product Lists

The diet describes in detail which foods are acceptable in the diet for the next 5 weeks, and which are prohibited.

The list of allowed fermented milk products can be described in more detail:

• yogurt - natural, without sweeteners and additives;
• katyk, fermented baked milk, curdled milk, varenets, sourdough, kefir;
• cottage cheese - soft, grainy, traditional;
• cheese - unsalted, ideally homemade.

Vegetables with a minimum content of starch and greens:

• all varieties of cabbage, cucumbers, radishes, asparagus, peppers, celery, garlic, zucchini, pumpkin, wild garlic;
• greens: onions (leek, onion, chives, trampoline, green, shallots), lettuce, leafy lettuces, vegetable tops, sorrel, chard, parsley, basil, spinach;
• horseradish roots, celery,;

The use of medium-starchy vegetables is limited, so do not get carried away:

• carrots;
• beet;
• soy sprouts;
• turnip;
• eggplant.

Even less in the diet should be potatoes and corn. If you want to achieve maximum results, you can completely refuse them.

controversial points

Are boiled vegetables allowed on the Protasov diet?

In limited quantities - yes, but in its classic version, vegetables should be fresh, that is, not thermally processed. They are best used in salads.

Is it possible to have herring?

Not salted - yes.

Should I include soy sauce in my diet?

The classic Protasov diet forbids any soy products, but if you cannot live without this seasoning, after 3 weeks you can treat yourself to a diet variety.

In addition. Milk is not a fermented milk product, so it does not fit into Protasov's diet.

Pros and cons

So that the results do not disappoint, you should initially familiarize yourself with the advantages and disadvantages of the Protasov diet, based on reviews. This will allow you to prepare for negative moments or warn them in a timely manner.

Advantages

• Availability: the diet does not require additional costs and will become more economical.
• Health Benefits: Shuffling will improve metabolism and do a "spring cleaning" in the body.
• The optimal weight loss period: 5 weeks allows you to achieve a lasting result and not plunge the body into a state of stress.
• Efficiency: weight loss is quite noticeable, and the loss of kilograms is carried out due to adipose tissue without prejudice to muscle tissue.
• Lack of quantitative limits for food: if the food is on the allowed list, there is no restrictive bar for the size of portions - only the recommended one (for those who aim for "cosmic" results).

Flaws

• Difficulty purchasing 5% cheese and non-fat yogurt without additives or sweeteners.
• Too strict a ban on sweets, given such a long period.
• Uniform diet.
• Fiber overload.
• Seasonality: in winter, there is not such a variety of vegetables in stores as in summer, and they are much more expensive.
• Lack of hot liquid food (soups).
• Among the most common side effects is a feeling of chills.

A sufficient number of benefits make the diet very popular. And the shortcomings can always be dealt with. So, for example, a glut of fiber can be avoided by including different vegetables in the menu; you can lose weight in summer, not in winter (seasonal factor), etc.

Be careful. Do not buy cottage cheese, cheese, kefir, if their name contains the word "product". It indicates that this is a low-grade product of poor quality, from which there will be no benefit.

Contraindications

Due to the minimum amount of fat and the abundance of vegetable fiber and protein, the Israeli doctor's diet has a number of contraindications:

• pregnancy;
• lactation;
• lactose intolerance;
• disturbed metabolism;
• heart failure, accompanied by swelling;
• kidney disease;
• hypertension;
• pathology of the gastrointestinal tract.

Usually, all these diseases and conditions do not allow weight loss on any diets at all, and this system is no exception.

Useful advice. To maintain the body, take multivitamin complexes for all 5 weeks. Vitamins of group B are especially desirable.

Rules

For weight loss to be as effective as possible, follow these recommendations:

1. The best time to lose weight is in August-September, when staples are cheap and plentiful.
2. "Innocent" nutritional errors (sweet dragees, piece cookies, sweets) are fraught with a serious breakdown. All these "little things" give an impetus to insulin, which will not be slow to respond with an attack of hunger.
3. Criteria for choosing dairy products: the minimum percentage of fat content (from 1 to 5%), the absence of flavor enhancers, starch, coloring agents, gelatin, sweeteners, thickeners and other additives.
4. Keep salt to a minimum.
5. Vegetables in the diet should be 2 times more than dairy products. Ideal proportions: 70 grams of vegetables - 30 ml of milk.
6. Don't force yourself to eat what you don't want. On the 2nd week, jumps in blood glucose will stop - appetite will decline - you can reduce the amount of food eaten.
7. For meat and fish, heat treatment is required. They can be fried, but without oil, stewed, baked on the grill, in the oven, on coals, boiled, steamed. Even barbecue is possible if the marinade does not contain unauthorized products.
8. Green apples, which are the basis of the diet, should be fresh.
9. If there was a breakdown, do not punish yourself for it. Arrange a vegetable fasting day and continue to follow the system. You don't have to start over. And within 2-3 days you will have to increase physical activity.

Many people ask which is better: the Protasov diet or? Both are high-protein and low-carbohydrate. However, Israeli has one clear advantage over French: its basis is vegetable fiber. This eliminates the main drawback of protein nutrition - a high burden on the kidneys. It also provides deep cleansing of the body.

Keep in mind. Fermented milk products within the framework of the Protasov diet are allowed to be subjected to heat treatment, that is, to freeze, boil, make casseroles.

Description by week

The table shows the weekly change in the diet: 1-2 weeks are given in more detail, since over the next days meat is simply added and the amount of sour-milk products is reduced.

Exit

Particular attention is required to get out of the Protasov diet, which will take more than 1 week. If you ignore its main stages, the entire five-week hunger strike may be useless. Without proper nutrition, the lost kilograms will quickly return.

6-7 weeks

1. Gradually add vegetable oil for 3 tsp. in a day.
2. Reduce the fat content of dairy products to replace animal fats with vegetable ones.
3. Start the morning with cereals on the water (same). Add nuts in small portions.
4. Keep eating apples. 2 out of 3 gradually replace with other fruits, but in the same volume. Avoid grapes, dates and bananas.
5. Gradually replace dairy products with lean meat.

8-10 weeks

1. Continue replacing sour-milk products with fish and meat. Enter them in the menu additionally.
2. Replace fat-free dairy products with the usual ones.
3. Start gradually eating light broths - meat and vegetable.
4. Do all this on different days.

Potatoes, pastries, pasta, white flour products are banned for 2 months.

An example of a way out of the diet:

• 6th week: + porridge for breakfast;
• 7: + vegetable oil, + 2 fruits, - 2 apples;
• 8: + meat, some dried fruits;
• 9: + more meat and fish, boiled vegetables;
• 10: + light broths, .

The correct way out of the diet is a guarantee of lasting results and the consolidation of newly acquired eating habits. If you continue to limit yourself in the use of sweet, fatty and starchy foods (do not give them up completely, but just minimize them), you can maintain a slim figure for a long time.

Menu

Protasov's diet can be divided into two stages:

1. 1-2 weeks: the diet is the same and includes vegetables and dairy products.
2. 3-5 weeks bring changes: meat is added, the amount of milk decreases.

Therefore, two sample menus are offered: for the first 2 weeks and for the next 3.

Menu for 1-2 weeks

Menu for 3-5 weeks

The menu is detailed by day, you can not change anything in it. The recommended daily amount of products is known, so distribute them and lose weight for health!

Do not forget! If there are less than 3 apples on the menu for the day or there are none at all, include them in the diet at any time.

Recipes

Studying the menu, you can see that it includes special dishes designed specifically for the Protasov diet. Some recipes you can find here.

Baked syrniki

1. Mix egg with 2 tbsp. l. granulated sugar, salt, add.
2. Stir in 400 gr of cottage cheese.
3. Bring to a homogeneous consistency and form cheesecakes. To make them loosen from your hands more easily, use olive oil to lubricate your palms.
4. Put the cheese balls on a baking sheet, bake for 20 minutes.

• 1 option. Mix 120 ml of yogurt, 3 minced garlic cloves, 2 tsp. Dijon mustard.
• 2 option. Mix 120 ml of yogurt, 20 ml of lime juice, 2 tsp. Dijon mustard.
• 3 option. Mix 120 ml of yogurt, 2 tsp. soy sauce.

Protasovsky homemade 5% cheese

Ingredients:

• 600 gr of cottage cheese;
• 150 ml of milk;
• 10 grams of butter;
• egg;
• 2 grams of salt;
• a pinch of soda.

Cooking:

1. Break up the curd.
2. Pour in hot milk.
3. Cook for 10 minutes over low heat.
4. Pour on cheesecloth, leave to glass liquid.
5. Transfer the remaining cheesecloth to a bowl.
6. Add other ingredients.
7. Mix.
8. Cook for another 10 minutes in a water bath, stirring constantly.
9. Press down.
10. Cool down.

Omelette "Protasovski"

1. Cheese cut into slices.
2. Mix the egg with 50 ml, add a little salt.
3. Pour the egg-kefir mixture over the cheese, pour into the pan.
4. Cover with a lid, cook over low heat until done.
5. Sprinkle with herbs.

Cottage cheese casserole

1. Mix 200 g of granular cottage cheese with a raw egg.
2. Grate the green apple with the skin. Pour into the egg-curd mixture, beat.
3. Add 50 ml of yogurt. Mix.
4. Pour onto a baking sheet.
5. Sprinkle cinnamon on top.
6. Bake in the oven until fully cooked.

Cheese and tomato puff salad

Lay out the layers in the following order:

1. Crush the garlic clove, rub it over the bottom of the plate over the entire area.
2. Slices of a large fleshy tomato.
3. Grated cheese (cheese).
4. Passed through a fine grater boiled egg.
5. Chopped greens.
6. Black pepper powder.

Salad "European"

1. Mix 2 sweet peppers cut into strips, circles of 2 tomatoes and 2 cucumbers.
2. Sprinkle with 70 gr of grated cheese.
3. Add chopped onion.

Kim Protasov's diet is affordable, effective, simple. It owes its popularity to the relative ease of recommendations and good performance. Its author does not promise miracles out of thin air in the form of minus 10 kg per week: according to this system, everyone can lose as many kilograms as needed, most importantly - without any harm to health.