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

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

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

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

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

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

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

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

Diet principles and rules

The role of proteins

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

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

Protein deficiency causes exhaustion of the body, memory impairment

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

Carbohydrates

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

Water balance

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

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

Approximate diet for the day

Prohibited foods of the Protasov diet

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

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

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

First and second weeks

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

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

Dairy products should not exceed 5% fat content:

• homemade yoghurts without sugar;
• cottage cheese of a granular consistency;
• fat-free kefir;
• fat-free varieties of hard cheese.

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

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

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

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

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

Vegetables can be salted, chopped and seasoned with yogurt. Adding a lot of greens improves the taste of the dish. Dill, parsley and lettuce contain a vitamin treasure. You can add a boiled egg to salads or replace it with a spoonful of cottage cheese.

Kim Protasov's diet has many adherents who claim that strict adherence to the weekly diet (description will follow) will certainly lead to harmony and health.

Third and fourth weeks. Description

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

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

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

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

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

Fifth week (description) and consolidation of the result

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

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

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

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

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

Recipes for the Protasov diet

Protasov omelette

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

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

Stuffed eggs

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

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

A delicately flavored dish is ready to serve.

cooking diet pizza

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

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

Beetroot kefir-ginger duet

Ingredients:

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

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

Cutlets "Protasovskaya dream" with beans

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

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

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

Side dish with meatballs is ready for lunch.

Cabbage chicken salad

To prepare this delicious dish you will need:

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

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

Fish in the milky lake

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

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

"Green boats"

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

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

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

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

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

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

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

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 results of such diets are 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 discovered “her own diet” in the ranking in second place after the Dukan diet, after which she shared the creation story on a page on a social network.

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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Approved 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
    • 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.

Vegetables should be eaten 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, by means of 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. the 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;
• Protasovsky mayonnaise (sauce) or yogurt.

Cooking:

Cut the tomatoes into slices. Finely chop the basil. Grate the 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

Kim Protasov's 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.
  • On 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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Advantages and disadvantages

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 the 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. This refers to the average value for 35 days of the diet.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

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

The essence of Kim Protasov's diet

The essence of this diet is to drastically reduce fat intake. Preference in food is given to low-fat or low-fat foods. Energy in the body will come from protein foods and foods containing. Particular attention in the process of losing weight is paid to water balance. Without a sufficient amount of water drunk per day, weight loss will not occur. Therefore, carefully monitor the drinking regime during weight loss according to the Kim Protasov system: drink less than one and a half liters of purified natural water per day.

The author of the diet, Israeli doctor Kim Protasov, when compiling his weight loss methodology, focused on protein, which he recommends consuming at least 80 grams per day. Protein is an important substance involved in building muscle tissue. With an insufficient amount of protein products in the diet, a person's memory worsens, poor health, depression, and fatigue are noted.

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

Detailed description of the diet

The diet of Kim Protasov is conditionally divided into two stages:

1. the first two weeks - the mood of the body to lose weight;
2. from the third week to the day you leave the diet (lasts as long as you need to achieve the desired weight) - the maximum loss of extra pounds.

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

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

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

List of prohibited products

Absolutely all types of bakery products fall under a strict ban during the diet according to the Kim Protasov system. It is forbidden to eat dishes that include flour. You will have to completely exclude all convenience foods and fast food, they will not be of any benefit to the body, but only harm to the figure and diet violations. Dishes with gelatin and soy should not be consumed during weight loss. In addition to the above products during the diet, the following are prohibited:

• avocado;
• sugar;
• shop yogurts with additives;
• juices in packages;
• sweets (cookies, chocolate, sweets, etc.);
• milk with a fat content of more than 1.5%;
• peas;
• beans;
• sugar substitutes;
• mushrooms;
• alcohol;
• cereals;
• potato.

Sample menu by week

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

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

To make the diet menu new every day and not get bored, while losing weight according to the Kim Protasov system, choose different vegetables for preparing salads and other dishes: bell pepper, petiole celery, arugula, chives, beets, carrots, etc.

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

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

Recipes with photos

Salad with celery

Products:

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

Cooking instructions:

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

Refrigerator with beets and kefir - suitable for a lunch menu

Products:

• large young beets;
• fat-free kefir - 70 ml;
• boiled chicken egg - 1 pc.;
• dill, parsley, green onions - a bunch.
• garlic optional - 1-2 cloves.

Cooking:

1. Peel raw beets and grate on a fine grater.
2. Mix the vegetable with low-fat kefir.
3. Add finely chopped greens, onion feathers and crushed garlic to the products to taste.
4. Before serving, add half a boiled egg to the soup dish.

Salad "Shopsky" with cottage cheese - for the evening menu

Products:

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

Cooking:

1. Cut the onion into half rings, the pepper into strips, the tomatoes into slices, and the cucumbers into slices.
2. Mix the products, season with lemon juice and put on a dish.
3. On top of the salad lay out the granular cottage cheese and olives.
4. If desired, your favorite greens are added to the salad: dill, green onions, parsley. Serve the dish for dinner.

Chopped chicken cutlets - an option for a lunch menu

Products:

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

Cooking:

1. Grind the chicken fillet into small cubes.
2. Grate onion on a coarse grater.
3. Mix meat with onion, add raw egg, crushed garlic and chopped greens.
4. From minced meat, form cutlets of the desired shape.
5. Place cutlets on a parchment-lined baking sheet.
6. Bake the dish at a temperature of 180 degrees for about half an hour.

How to get out of the diet?

Kim Protasov's diet consists not only in following a special menu during the first few weeks of the diet, but also in the correct exit from weight loss. In order for the lost weight not to return, it is necessary to return to the usual diet correctly. Once you reach your desired weight, start gradually introducing other foods to the menu. So, at this stage it is allowed to fill the salad with vegetable oil (preferably olive oil). Instead of oil, to increase the amount of fat in the diet, sometimes use nuts or olives in dishes, but the daily dose of fat should not exceed 35 grams.

In addition to already fed up apples, eat other fruits, mangoes or dried fruits, but not bananas, as they contain a lot of sugar. During all the weeks of weight loss according to the Kim Protasov system, cereal dishes were banned. When leaving the diet, include cereals in the breakfast menu, preferably oatmeal or buckwheat, boiled in water. Vegetables can already be not only raw, but also boiled. The exit from the diet can last two months - as long as the body needs to adapt to the previous diet.

Contraindications

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

Kim Protasov's diet is not popular, but numerous reviews of people who have lost weight note its effectiveness. The author provides step-by-step instructions for its observance and a detailed description of the menu for each day, its exact calculation. The diet has both advantages and disadvantages. The latter are manifested in a reduction in fluid intake, so the gastrointestinal tract must be absolutely healthy, as constipation often occurs. There are also contraindications under which such a regimen cannot be observed. These include individual intolerance to fermented milk products, frequent mental stress, diseases of the gastrointestinal tract.

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The diet consists of two stages that contribute to weight loss.

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Detailed description of the diet

The diet of Kim Protasov is weekly, and it can be conditionally divided into the following stages:

1. 1. In the first two weeks, the body adjusts to the process of losing weight.
2. 2. From the third week to the day of leaving the diet, there is a maximum loss of extra pounds.

At the first stage, almost the entire diet consists of raw vegetables. At this time, it is allowed to use any of them in unlimited quantities. The advantage of this method of losing extra pounds is to follow a clear schedule for eating and counting calories. On this diet, you need to eat only permitted foods, regardless of the time of day. According to the author's recommendations, the menu should be designed so that white cabbage represents a third of the vegetable diet. It can be consumed in its pure form, added to salads.

In addition to various vegetables, the diet at the first stage of the diet should include fermented milk products, the fat content of which is not more than 5%. These include: kefir, cottage cheese, fat-free fermented baked milk, low-fat hard cheese, natural yogurt without sugar. It is also necessary to include a boiled chicken egg in the daily menu - 1 pc. and sweet and sour apples - 3 pcs. To enhance the taste, finely chopped greens can be added to salads. Salt is not allowed. Tea, coffee should be drunk without sugar, it should be excluded.

At the second stage of the diet, it is allowed to consume not only vegetables and dairy products, but also lean meat, fish and poultry. Meat dishes must be prepared without salt and oil. It is best to boil, stew or bake on the grill. A portion of a meat dish should be 300 g. During this period, the consumption of sour-milk products should be reduced.

Advantages and disadvantages of the diet

The benefits of the Protasov diet are as follows:

• a person does not have a feeling of hunger;
• you can eat at any time of the day, and it is not limited in quantity;
• the work of the pancreas is normalized;
• a person can get rid of the desire to consume sugar in an average week;
• the diet makes it easy to refuse fatty and starchy foods;
• all toxic substances are removed;
• the body is replenished with calcium and protein;
• the body is reorganized into a healthy diet.

The disadvantages of the diet are as follows:

• the diet requires an absolutely healthy gastrointestinal tract;
• have to limit fluid intake;
• you can not eat large portions, as it is possible to stretch the stomach;
• constipation often occurs.



Contraindications

Kim Protasov's diet is contraindicated for people who have problems with the gastrointestinal tract. If you neglect this contraindication, then the consumption of cabbage can contribute to the appearance of flatulence, bloating, pain and pain in the pancreas.

In addition, the diet is contraindicated for people who often experience mental stress. At the first stage, you can not eat meat products, and this can provoke severe fatigue, weakness and deterioration in concentration.

It is contraindicated to follow the Protasov diet for people with individual intolerance to dairy products, since the diet consists of a large amount of fermented milk products.



Allowed and prohibited products

During the diet, it is allowed to use:

• one boiled egg per day;
• three sweet and sour apples;
• lemon juice without pulp;
• fermented milk products, the fat content of which does not exceed 5%;
• vegetables at least a third of the total diet per day;
• meat, fish, poultry, seafood, offal in the amount of 300 g - from the third week;
• more than 1200 kcal per day;
• two liters of water per day, excluding tea and coffee.

Eating is possible at any time of the day, but carbohydrates should be consumed before 6 pm.

When following the Protasov diet, minimal physical activity is necessary, since it is necessary that fat deposits are burned, but muscles do not disappear.

It is forbidden to use:

• in any form, fruits and berries, as well as various dried fruits and compotes. The exception is sweet and sour apples, as they contain a small amount of sugar;
• thermally processed vegetables; also, do not eat foods from the freezer, as they have been processed at low temperatures;
• any preservation, this applies to stew and homemade preparations; it is worth giving up salted cucumbers and tomatoes, squash caviar;
• pickled dishes and marinades; you can not eat carrots in Korean;
• fermented milk products with the addition of various syrups and bran;
• sweets (sweets, chocolate, honey, marmalade, cocoa), this also applies to sweets for diabetics;
• sauces and vinegar;
• soy products (asparagus, soy sauce, meat substitutes);
• sugar and sweeteners;
• Japanese dishes and products (rolls, sushi, wasabi, ginger);
• carbonated drinks, as gas promotes appetite;
• olive oil;
• sports nutrition.

Menu for every day

The menu for the first week looks like this:

days	Breakfast	Dinner	afternoon tea	Dinner
Monday	Curd crackers with greens	Tomatoes stuffed with egg and vegetables	Cottage cheese casserole made from granular cottage cheese. Apple puree	Salad made from pepper, onion, cabbage, dill, cucumber and seasoned with kefir
Tuesday	cream cheese soup	Salad made from tomato, Chinese cabbage, bell pepper and seasoned with natural yogurt. boiled egg	Celery, carrot, parsley and yogurt smoothie	Grainy cottage cheese pasta with garlic and herbs, which is laid out on halves of tomatoes
Wednesday	Soup of zucchini, cucumber, kefir and garlic	Red cabbage and apples seasoned with natural yogurt	Cucumbers stuffed with fat-free cottage cheese and garlic	Salad made from arugula, tomatoes and cottage cheese
Thursday	Salad "Brush", it consists of lemon juice, beets, white cabbage, carrots, herbs, water	Yogurt dressed carrots with apples and celery	Parsley, celery, tomato and green onion soup with cilantro, dressed with yoghurt	Yogurt with apples and pumpkin
Friday	Cottage cheese casserole with cinnamon, egg and raw apple	Salad with spinach, carrots and broccoli	Homemade cheese, cherry tomatoes and cucumbers	Boiled egg, natural yogurt, white cabbage
Saturday	Omelet with herbs and cottage cheese	Omelette rolls on the water in a temp form, wrapped in cabbage, greens, tomatoes	Pumpkin salad with ryazhenka and tomatoes	Soup with green apple, celery, kefir and cucumber
Sunday	Smoothies with carrots, apples and kefir	Egg, carrot, cabbage filled with kefir	Greek yogurt with apples	Soup with paprika, garlic, herbs, tomatoes and kefir

Diet for the second week of the diet:

days	Breakfast	Dinner	afternoon tea	Dinner
Monday	Vegetable rolls (cucumber, carrot, homemade cheese, zucchini, pepper)	Savoy cabbage rolls with herbs, grainy cottage cheese	Oven baked egg with cottage cheese. applesauce sauce	Rolls stuffed with egg pancake, cucumber, sweet pepper and cottage cheese
Tuesday	Pumpkin salad, apple and carrot	Cabbage rolls from tomatoes, cottage cheese, parsley, basil wrapped in Chinese cabbage leaves	Cocktail consisting of kefir, herbs, tomato	Okroshka from tomato, eggs, greens, seasoned with kefir
Wednesday	Omelet, lemon-celery fresh	Borscht made from garlic, greens, cabbage, beetroot, tomato, bell pepper, mineral water	Smoothie with ryazhenka, cinnamon, yogurt and vanillin	Salad of grated beets, carrots, homemade cheese, garlic and fermented baked milk
Thursday	Cottage cheese crackers and carrot juice	Beets, cheese, carrots, yogurt with herbs and garlic	Grated carrots with apple	Blended beetroot, carrot, red onion, savoy cabbage, cucumber, herbs, seasoned with natural yogurt
Friday	Grated beets with apple	Salad of garlic, cottage cheese, carrots and yogurt	Smoothie with tomato juice, lemon juice, cucumber, pepper	Cottage cheese mixed with egg white and greens, fried in a pan without oil
Saturday	Gazpacho of tomatoes, celery, herbs, bell pepper, fermented baked milk. Mix the ingredients in a blender	Rolls stuffed with cucumber and cottage cheese	Apple and yogurt cocktail	Boiled egg salad, herbs, kefir, radish and cucumber
Sunday	Egg omelet with ryazhenka and tomatoes	Salad with tomatoes, carrots, egg and ryazhenka	Mint, apple and yogurt smoothie	Kefir with herbs, cauliflower, cucumber and garlic

The menu for the third week is as follows:

days	Breakfast	Dinner	afternoon tea	Dinner
Monday	Salad of egg, white cabbage, cucumber, parsley, spinach, yogurt mixed in a blender	Salad of cherry tomatoes, red pepper, eggs, chicken breast, curdled milk	Roll of scrambled eggs, fat-free cottage cheese and cucumber	Salad of cottage cheese, grated carrots, bell peppers, tomatoes, radishes
Tuesday	Carrots, cheese and daikon filled with kefir	Greens, garlic, diet yogurt with beets	Salad made from tomatoes, peppers, onions, lemon juice, cauliflower	Sweet pepper, shrimps, lettuce, lemon juice, cucumber
Wednesday	Herb stuffed eggs	Oven baked trout in foil with tomatoes and raw cucumbers	Salad of radish, apple, carrot and grain yogurt	Applesauce and cottage cheese
Thursday	Boiled omelet made from egg mixture that is boiled in a bag	Eggs poached with fresh tomatoes	Dessert puff of grated carrots, soft cottage cheese with cinnamon, apple, whipped protein with cinnamon	Vinaigrette without oil and preservation
Friday	Pancakes from cottage cheese and garlic	Steamed fish fillet cutlets with herbs	Pepper stuffed with vegetables, cottage cheese	Curdled milk, salad of peppers, cucumbers, tomatoes, radishes, Brussels sprouts
Saturday	Cottage cheese, greens and fresh cucumbers filled with kefir	Cucumber, celery, a pinch of salt, apple, cabbage, dill	Salad made from carrots, iceberg lettuce, zucchini, apple, dressed with lemon juice	Chicken fillet baked under cottage cheese
Sunday	Soup of cucumber, garlic, spices, herbs, seasoned with kefir	Salad of chicken, squid and Chinese cabbage	Radishes, herbs and carrots seasoned with lemon juice	Salad of tomatoes, red cabbage, peppers, radishes and herbs

days	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cottage cheese, arugula with bell pepper, egg, cherry tomatoes	Yogurt with apple, grated carrot, beetroot	Cucumbers stuffed with cottage cheese and spices	Turkey baked in the oven with lemon, basil, kefir
Tuesday	Soup with tomato, cucumber, sweet pepper, herbs and kefir	Salad of boiled beef tongue, cucumber, eggs and low-calorie mayonnaise	Vegetable slices, egg sandwiches with homemade cheese	Salad of young cabbage, yogurt without additives, herbs, tomatoes, cheese
Wednesday	Cottage cheese casserole in yogurt sauce	Salad with celery, scrambled eggs, Greek yogurt, bell peppers, tomatoes	Okroshka vegetable with kefir	Stewed liver on kefir, turnip and carrot salad
Thursday	Cottage cheese casserole with egg and ryazhenka	Steamed cutlets, salad of tomatoes, cabbage, cucumber, greens	Tomatoes stuffed with herbs and cottage cheese	Salad of cucumber, fresh zucchini with acidophilus
Friday	Omelet with herbs and fish	Borscht of greens, beets, cucumber and kefir	Cottage cheese rolls with cilantro, scrambled eggs, cucumber and seaweed	Beetroot from raw beets, herbs, tomatoes, cucumbers, garlic, kefir
Saturday	Soufflé from cottage cheese	Pancakes with vegetables	Mint cocktail of apple, mint, vanilla, kefir and water (mixed in a blender)	Pie consisting of two layers of egg pancakes, cucumber, chicken meat, cottage cheese
Sunday	Smoothies from kefir, carrots, beets, carrots, apples	Salad of tomatoes, squid, cheese and garlic	Cheese casserole	Apple, zucchini, raw pumpkin, grated on a fine grater, curdled milk

For the fifth week, the following menu has been selected:

days	Breakfast	Dinner	afternoon tea	Dinner
Monday	Sweet envelopes of cottage cheese, greens, apple and Chinese cabbage	Eggs stuffed with vegetables	Smoothies from apples and kefir	Salad of fried chicken liver, garlic, bell pepper, Chinese cabbage
Tuesday	Cottage cheese crackers	Salmon baked in lemon juice with raw vegetables	Yogurt with apple, celery and parsley	Lettuce, homemade cheese, cauliflower and tomatoes
Wednesday	Salad of ryazhenka, cucumber, celery	Salad of cheese, tomatoes, onions, yogurt	Yogurt with apple and sweet pepper	Oven-baked veal
Thursday	Cottage cheese, white cabbage, garlic, egg and dill	Kefir-fried chicken with spinach, spices and yogurt	Daikon, carrot, pepper, herb yogurt	Natural yogurt, carrot, cheese, onion, egg
Friday	Children's cottage cheese with vanilla and cinnamon, yogurt with apple	Hake baked with herbs and garlic	Chopped tomatoes in a blender with ground pepper, lemon juice and salt	Squash pasta, fresh basil and tomatoes
Saturday	Yogurt with apple and celery	Vegetable rolls	Apple, carrot with cottage cheese	Caesar salad of curd cheese, herbs, garlic, Iceberg lettuce, cherry tomatoes, chicken fillet
Sunday	Homemade cheese with tomatoes	Homemade boiled egg pate, stewed liver, yogurt	Cucumber, tomato, greens, radish and kefir cocktail	Layered salad of eggs, sweet peppers, radishes, tomatoes

The right way out of the diet

In order for the Protasov diet to give a positive result, it is required not only to follow a special menu throughout the diet, but also to exit it correctly. Immediately after the desired result is achieved, you need to start gradually connecting other products. At this time, you can add vegetable oil to salads, olive oil is best. To increase the amount of fat in the diet, it is necessary to consume olives and nuts, however, their daily dose should not exceed 35 g.

To get out of the diet, you need to eat not only apples, but also various other fruits, dried fruits, however, you can’t eat bananas, as they contain a lot of sugar. During the first week after leaving the diet, it is worth eating buckwheat, oatmeal, boiled in water. Vegetables are allowed not only fresh, but also boiled.

The duration of the exit from the diet is about two months.

Recipes

Since during the Protasov diet you need to follow a certain diet, which consists of allowed simple products, you need to cook dishes according to the appropriate recipes. Products for cooking:

• beets (young large) - 1 pc;
• low-fat kefir - 70 ml;
• chicken egg (boiled) - 1 pc.;
• dill - 1 bunch;
• parsley - 1 bunch;
• onion (green) - 1 bunch;
• garlic (optional) - 2 cloves.

It is required to peel the raw beetroot and chop it on a fine grater. Next, you need to mix fat-free kefir with a vegetable. After that, you need to add onion, herbs and garlic to the products to taste. Before serving the dish on the table, it should be decorated with a boiled egg.

Salad Shopska with cottage cheese

The required products are:

• yellow bell pepper - 1 pc. ;
• large cucumber - 1 pc.;
• tomato - 2 pcs.;
• onions - 1 small head;
• cottage cheese of low fat content - 100 g;
• lemon juice - a few tablespoons;
• olives - 6 pcs.

First you need to cut the onion into half rings, then cut the tomatoes into slices, the pepper into strips, and the cucumbers into circles. Mix all the products and add lemon juice, put the salad on a dish. Top with cottage cheese and olives. Optionally, you can add green onions, dill, parsley. Served salad for dinner.

chicken cutlets

Required Ingredients:

• chicken fillet - 500 g;
• onion - 1 head;
• chicken egg - 1 pc.;
• garlic - 1 clove;
• greens - a bunch.

It is necessary to cut the chicken fillet into small cubes. Next, you need to grate the onion on a coarse grater. All ingredients should be thoroughly mixed, add garlic, herbs and a raw egg. Then form meatballs. Line a baking sheet with parchment paper and lay the patties on it. Preheat oven to 180°C and bake for about 30 minutes.

homemade cheese

To make homemade cheese you will need:

• milk 2.5% - 1 l;
• kefir - 1 l;
• eggs - 6 pcs.;
• salt and herbs to taste.

It is necessary to place kefir and milk in a saucepan, put the container on low heat. Next, you need to pour a fresh egg into a bowl and pour kefir with milk into it until it boils, stirring so that the eggs do not curdle. Bring the contents to a boil over low heat until the whey separates.

The mixture must be removed from heat and allowed to cool for 3 minutes, pour chopped greens. Pour the resulting mass into a colander, and cover with two layers of gauze on top so that the whey is glass. After that, move the entire mass into gauze and twist it in a knot. The product must be discarded again in a colander and covered with gauze, covered with a saucer on which to set the jar. Then homemade cheese should be put in the refrigerator. Cottage cheese can be eaten in an hour.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

Among the many girls and women who have decided to radically change their lives and say goodbye to being overweight, Kim Protasov's diet is very popular. It was published in one of the women's magazines back in 1999, and during all this time it has gained high prestige among the mass of people who are losing weight.

Kim Protasov is an Israeli nutritionist who worked on compiling a rational nutrition system for those who want to lose a couple of kilograms without the slightest harm to the body. All his achievements have found their application and are now actively practiced.

Protasov's diet very easily tolerated and anyone who wants to try it will not be difficult to hold out. There will be no psychological hunger and a feeling of exhaustion, because the amount of food consumed is not limited by weight and calories, you can eat at any time of the day absolutely not scolding yourself for violating the regime.

The diet lasts for five weeks. During this time, nutritionists promise noticeable weight loss, but the most active will fall on the fourth and fifth weeks. Because of this, it is necessary to strictly observe the nutrition system in order to see results at the end of the term that will make your head spin. But there is one important point.: if your desire to part with extra pounds is great, and you no longer want to accumulate them, then you should get out of the diet correctly. Following the entire ten-week diet cycle, you will lose as many kilograms as your body needs for normal functioning. Your forms will become appetizing, your waist will be thin, and an amazing lightness will appear in your body that you have never experienced before. The body is cleansed in accordance with the rules and Most importantly, the craving for sweets will pass! For big sweet tooth, this will be a very important victory over chocolate and candy addiction, which collects extra pounds and fat on the sides.

The essence of the diet

The essence of the diet is to significantly reduce the amount of fat. Your main source of energy will be proteins and complex carbohydrates. It will not do without a sufficient amount of water, which contributes to the cleansing of the body and the very process of weight loss. Let's see how all the component diets help us.

Let's start with squirrel, because almost every second person lacks it. Why is it so necessary? First of all, protein is the "builder" of all body cells, and, accordingly, tissues and organs. If the body is offended by a lack of protein, then it desperately takes revenge, scooping it from the brain, other organs and muscles. Then we begin to complain about memory impairment, general irritation and exhaustion. Protasov advises to consume a lot of protein, namely from 80 to 100 grams, and for this he is a big “thank you”.

Complex carbohydrates allow the digestive system to work properly with full dedication, improving metabolism and the general condition of the body. Previously, the body was crazy about the next portion of chocolate or a lush bun, and now it will have to actively work on the breakdown of complex carbohydrates, which will not let you relax and store fat.

Well, a lot has already been said about the benefits of water, a lot of books have been read, but not everyone has made it a rule to drink 30 ml. water for every kilogram of your weight. And try it, you won't regret it! After the first positive results, you will not understand how you could not follow the right lifestyle and drink at least 2 liters of water before.

What can you eat on Kim Protasov's diet?

There are two stages in the diet, namely the period from the first day to two weeks, and from the second week to the last day of it. Exit doesn't count.

So here it is in the first and second week it is allowed to eat a variety of vegetables, exclusively in the form of cheese. It is desirable that a third of the vegetable diet is occupied by white cabbage. Stock up on fermented milk products with no more than 5% fat content: kefir, unsweetened yogurt, grainy cottage cheese or low-fat cheese. But you should not chase after 5% cheese, there is a suitable one only in Israel, which is the birthplace of Kim Protasov. In addition to fermented milk products and vegetables, it is allowed to eat one boiled chicken egg and three medium-sized green apples, such as Simirenko or Granny Smith. And, of course, water, lots of water. Tea or coffee lovers are not forbidden to drink these drinks, but in no case is sugar, its substitutes and milk unacceptable. I do not like? But what to do, because beauty is worth it, you can’t do without sacrifices, but the result will be stunning.

Eat at your leisure at any time: early morning, afternoon, evening and even late at night. Do not allow yourself to starve, otherwise multiple breakdowns may follow, and instead of one serving you will eat 2-3. There will be no harm, but it will be difficult for the body to cope with complex carbohydrates, because before they did not appear in such quantities in the usual diet.

You can eat vegetables slightly salted, or cut them into cubes, mix and season with yogurt. A large amount of greens will improve the taste, especially since dill, parsley and lettuce are just a storehouse of vitamins that are so necessary during a diet. You can crumble an egg into a salad and add a spoonful of cottage cheese. In general, the options for eating vegetables are very different, you choose.

Beginning with third week, Kim Protasov's diet begins to gain momentum: the weight finally decides to go away, the mood improves, and your favorite dress will soon fit. And then poultry meat or lean fish in the amount of 300 grams is added to the diet. Cook it in a double boiler or fry, but WITHOUT adding vegetable oil. The amount of kefir and other fermented milk products should be slightly reduced, compensating for it with tender, delicious meat. There are no other dietary changes. Continue in the same spirit for another three weeks, and such a long-awaited miracle will happen: you will begin to melt in front of your loved one, girlfriends and employees. Change will inspire you, and you will not be able to back down and defeat those extra pounds.

In recent weeks the weight will rapidly begin to decrease, and you will turn into a slender or slender fellow. An amazing fact: at the end of the diet, you will not be able to easily and greedily pounce on previously familiar dishes such as dumplings, sausages, bread, but what can I say, you even look at sugar with indifference, or even disgust.

Let's see what is absolutely NOT on Kim Protasov's diet

Primarily forget about all flour products, sugar and sausages. Avoid anything you are not sure about. It is better to spend 5-10 minutes, but make a natural salad or stew fish with herbs. All processed foods are also strictly prohibited, as well as anything that contains soy and gelatin. Do not season salads with vinegar, and do not steam vegetables, they should be consumed only raw. This will ensure the maximum amount of vitamins, and in the summer it is simply necessary to stock up on them. Sour-milk products with additives and juices from packages cannot be drunk; they contain sugar in its pure form, absolutely useless for the body. Give preference to freshly squeezed juices and fresh juices. Avocado is an exotic fruit, it is also forbidden by the diet.

As you can see, there are many prohibitions, but you shouldn’t get hung up on them, it’s better to think about your future slimness and attractiveness, and then the desire to devour a chocolate bar or a pie will disappear at once. The diet is easily tolerated, because the feeling of hunger will be immediately eliminated.

By the way, many people say that it is also forbidden to drink milk during the Protasov diet. But someone neglects this and allows himself 300 ml of low-fat milk (1.5%) per day. The result of the diet does not change, drink milk or not - decide for yourself. For those who think that Kim Protasov's diet is boring and monotonous, we are in a hurry to dispel this wrong opinion and provide some recipes for 1-2 and 3-5 weeks of the diet.

Kim Protasov's diet: recipes for the first weeks

stuffed tomatoes

To prepare, take one boiled egg and chop it finely, add chopped garlic, more greens and mix everything thoroughly. Put a couple of tablespoons of cottage cheese or kefir into the mixture and mix again.

Cut the tomatoes in half and remove the core, then stuff them with the prepared dressing. Ideal for breakfast!

Salad with egg pancake

Cooking an omelette from one egg, but without adding oil, on Teflon. If not, add one drop of oil. Cut the finished pancake into pieces and let it rest.

Separately chop 2 small tomatoes, bell pepper and garlic. Mix vegetables with two tablespoons of yogurt or cottage cheese and add egg pancake. Sprinkle the salad with herbs and a little cheese (you can take the “President Light”). Bon appetit!

Gazpacho

There is no doubt that eating salads alone is boring, and you want something new. We offer you a soup originally from Italy "Gazpacho". Cooking it is very simple, and in the summer it is simply indispensable, so try it. You will need: 3 medium tomatoes, a couple of cucumbers, red and yellow bell peppers, a small onion and garlic to taste. Dressing - a spoonful of lemon juice, herbs.

Pour boiling water over the tomatoes and peel them. Cut into slices. Chop the remaining vegetables into cubes and strips as well and throw half into a blender along with all the tomatoes and garlic. Dilute the resulting vegetable mixture with water, add lemon juice, herbs, salt, ice if desired and serve with the rest of the vegetables.

Your family members will not mind tasting such a dish. Lose weight for health!

Light dessert from Protasov

When you want sweets, and hate hunting, cook this:

Grate a green apple and pour yogurt over it. Add cinnamon and a spoonful of baby puree for beauty and voila - dessert is ready!

Kim Protasov's diet: recipes for 3-5 weeks

Meat in kefir (ala kebab)

Take half a kilogram of poultry meat, cut it into cubes and pour a glass of kefir. Salt, pepper well, shake and refrigerate for an hour.

Cut one onion into rings, and grate the garlic. In a well-heated frying pan, fry the onion and garlic and when they begin to blush, add the meat, but without the marinade. After a while, the meat will absorb the aroma of garlic and onions, just then add the marinade and simmer until tender. Bon appetit!

Dressing for salads

Take unsweetened Activia yogurt and add garlic, herbs and mustard to it if desired. Great dressing for any salad!

At the end of five weeks, an exit follows, which is equal to the diet itself in time and should be slow, gradual.

What is allowed upon exit?

Now dairy products you need to take with a lower fat content or completely fat-free, but now it is allowed to add vegetable oil to salads (15 gr. - 3 tsp). You can replace the oil with nuts or olives, but do not exceed the allowed daily allowance of fat - 30-35 grams. Be sure to count your fat!

Long loved and slightly bored apples we replace with other fruits, but in no case bananas, dates or mangoes - they are very sweet.

On the breakfast best to eat now porridge. Ideally, oatmeal (coarsely ground) or buckwheat. Portion no more than 250 ml. in finished form. Eat porridge with salad or cottage cheese.

Well, replace some of the dairy products with meat, the protein should be leaner.

But! Do not replace everything at once, but gradually. For example:

6 week - introduce cereals,
7th - replace apples with other fruits,
8th - plus dried fruits,
9th - meat with boiled vegetables,
10th - add broths and reduce the number of diet foods, returning to normal nutrition.

Avoid rice, pasta, and bread for at least a month.

Diet Protasova: the results are impressive

Everyone who tried the diet from Kim Protasov was very satisfied, the kilograms left gradually, but once and for all. But it all depends on the characteristics of the body: someone will lose kilograms from the first weeks, and actively, and someone will rejoice at the departed kilograms closer to the end of the diet. But before you go on a diet, be sure to go for a consultation with a doctor, because such food is allowed only for those people whose intestines and stomach function normally.

Be sure to exclude alcohol during proper nutrition, and it would be nice to add gymnastic exercises and then Protasov's diet results will be excellent. Maximum weight loss can reach 8 or even 10 kilograms without any harm to health and hunger strikes.