Protasov's diet by week description and recipes. The famous "Protasovka": five weeks for food re-education. Advantages and disadvantages

Kim Protasov's diet is very popular today. The menu allows you to eat permitted foods as much and whenever you want, which is the main advantage of the Israeli nutritionist's method. We bring to your attention a description of the diet of Kim Protasov by week.

Many people mistakenly believe that Protasov's diet lasts 5 weeks - this is how much time you need to lose 10-12 kg. An important point of every weight loss system is the logical completion of the diet. Therefore, Kim Protasov offers another 5 weeks to consolidate the results.

You can eat all permitted products in any quantity and at any time of the day. It was this permissibility that attracted thousands of fans to the side of the Protasov diet. The weekly menu you will compose yourself from all the components that are on the list. Thus, you can organize yourself both mono meals and prepare delicious meals from products.

This method of losing weight is recommended not only for those who are overweight. For the recovery of the body, it will not be harmful for any person to follow the Protasov diet once a year. The weekly description that we have prepared will be your guide to losing weight and detoxifying the body for the next 10 weeks.

Diet Protasov - menu for the week

Each week has its own set of permitted foods. The peculiarity of the technique is to reduce carbohydrates, especially fast ones, with a general balance of the Protasov diet. The menu for the entire period includes the following products:

• all types of vegetables;
• dairy products with a fat content of 5%;
• Tea coffee;
• apples;
• boiled chicken eggs;
• lean meat (poultry or fish);
• 2 liters of drinking water daily.

Diet Protasov - 1 week

The list of permitted foods includes:

1. Any vegetables. Eat them raw, boil them, stew them, make salads out of them. The only limitation is that you do not use vegetable oil when cooking. It will be prohibited until the 6th week of the Protasov diet. Week 1 recipes are mostly vegetable salads. You can fill them with lemon or low-fat yogurt. When chopped, many vegetables release juice, which will be enough for salad dressing.
2. Cottage cheese and cheese with a fat content of 5%.
3. Chicken egg - one per day optional as an additional component.
4. Green apples - up to 3 pcs. in a day. This is if you need carbohydrates and fiber.

Diet Protasov - menu of the first week for 1 day:

• Breakfast: fresh salad with low fat yogurt.
• Lunch: salad of green vegetables, 200 ml of kefir.
• Afternoon snack: green apple, cottage cheese 5%.
• Dinner: salad of boiled vegetables (pumpkin, carrots).

Diet Protasov - 2 weeks

During the second week, fully adhere to the regime and diet of the first week. The exclusion of fast carbohydrates, heavy and fatty foods is one of the advantages of the Protasov diet. The first week only trains your body to eat light food. In the second stage, you already feel the results. This is a few lost pounds and an extraordinary lightness of the body.

Diet Protasov - 3 weeks

A little meat and fish are introduced into your diet, no more than 300 g per day. Choose lean poultry and fish. Remember that when cooking, their weight decreases, so to get 300 g of fried meat, send 400-500 g of raw product to the pan.

Also, cut back on dairy products. Don't forget about your drinking regimen. In addition to tea, coffee, the liquid contained in vegetables, you should consume 2 liters of regular water per day.

Diet Protasov - third week menu for 1 day:

• Breakfast: a light salad of fresh vegetables with the addition of an apple.
• Lunch: a portion of fried low-fat fish, vegetable salad with cheese and eggs, yogurt 5%.
• Afternoon snack: green apple.
• Dinner: a portion of skinless fried poultry, fresh cabbage salad, an apple.

Diet Protasov - 4 weeks

New products are not added to your menu. You continue your usual diet, the body gets used to the foods that you eat, and begins to actively burn fat. It is during this period that the most intense weight loss occurs.

Diet Protasov - 5 weeks

The process of your weight loss is entering its final stage. Continuing to eat already known foods and dishes, you do not feel hunger, but only lightness from the lost pounds and healthy food. Many note that at 4 and 5 weeks, their body does not even require a chicken egg, limiting itself only to an apple from additional products.

Diet Protasov - menu of the fourth and fifth week for 1 day:

• Breakfast: a couple of slices of cheese 5%, a cup of unsweetened tea or coffee.
• Lunch: A serving of skinless fried poultry, fresh vegetable salad with low-fat yogurt.
• Afternoon snack: cottage cheese 5%, green apple.
• Dinner: salad of fresh vegetables with the addition of an apple, a glass of kefir.

Exit from the Protasov diet - 6-10 weeks

The further menu also does not require strict restrictions on the amount of food consumed per day. Kim Protasov identifies several rules, observing which, you can be sure that the lost kilograms will not return.

1. Exclude dairy products 5%. Eat low-fat or low-fat milk, kefir, cottage cheese.
2. Eat not 3 green apples a day, but just one. Instead of apples, add other fruits to the diet.
3. For breakfast, make yourself oatmeal porridge. Buckwheat, millet, and oatmeal are also good options. If desired, cook porridge in low-fat milk, but consume no more than 1.5 cups of milk per day.
4. Use vegetable oil when preparing salads. The optimal rate of vegetable fat is 40 g per day. Try to replace all animal fat with it.
5. Legumes and nuts are allowed.

The Protasov diet, designed for five weeks, allows you to effectively lose weight just as much as it is beneficial for the body. Some of them manage to lose 15 to 20 kg in such a short time! For the first time, the essence of the unique technique was outlined by the author, Kim Protasov, in the article “Don't make a cult out of food. A thin cow is not a gazelle yet ”, which was published in 1999 in the newspaper“ Russian Israelite ”. Since then, the number of "protasovites" has been growing at lightning speed, because the system really works and gives excellent results in the form of a slim figure, thin waist and excellent health. The Protasov diet is recommended not only for overweight people, but also for those who want to cleanse their body qualitatively without harming their health.

Video diagram of the diet proposed by Protasov

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Benefits of the Protasov diet

• Since the diet does not limit the amount of food consumed, the effect of psychological comfort is created when you clearly know that you can eat your fill at any time. This diet is much easier to maintain than many strict diets.
• Restricting high-glycemic carbohydrates normalizes pancreatic function and suppresses sugar cravings.
• Eating a lot of fiber improves the functioning of the gastrointestinal tract.
• Along with dairy products and eggs, the body receives a sufficient amount of protein, calcium and lactose, which allows you to lose excess weight without losing muscle mass.
• It helps to cleanse the body, therefore it can be used as a detox diet.
• The diet limits, but does not completely exclude the consumption of fat, which is extremely important for the normal functioning of the body.

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Five weeks on the road to excellence

The system of slimming and cleansing the body according to Protasov is designed for 35 days, during which you will have to eat mainly fresh vegetables and low-fat dairy products. Another five weeks will take the correct exit from the diet. The technique is simple and not burdensome, but it has a number of nuances that must be taken into account without fail.

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• the energy value of food consumed per day should be about 1200-1500 kcal;
• 1.5 to 2 liters of liquid should be consumed daily: mineral water with a low salt content, unsweetened tea (preferably green, since black promotes dehydration), natural coffee without sugar and milk, freshly squeezed juices from vegetables and green apples;
• to replenish the body's need for vitamins, minerals, macro- and microelements, it is recommended to take vitamin and mineral complexes;
• sports activities are desirable for more intense weight loss.

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First and second weeks of the diet

At any time of the day or night, in unlimited quantities, it is allowed to eat raw vegetables (non-starchy) and dairy products with 5% fat content (granular cottage cheese, chechil cheese, yoghurts, kefir). It is imperative to drink 2 liters of pure water every day, in addition to tea and coffee, which can be consumed in any volume, but only without sugar and milk. It is also allowed to eat one boiled egg and three medium green apples per day. Yoghurts must be natural and lively, and most importantly without sugar and fruit additives. Yoghurt products, sweet curds and curds are not suitable! Only cottage cheese without additives, kefir without fruit fillers and pure unsweetened yogurt. You can diversify your diet with pickles and tomatoes, as well as sauerkraut if cooked without sugar. All permitted products are allowed to be consumed in any combination, and the dishes can be seasoned with natural spices and herbs.

Important points:

• There should be exactly as much vegetables in the diet as there are low-fat dairy products. Some clever people manage to eat cottage cheese with yoghurts in kilograms, seizing them with a pitiful cucumber. This will not be the case! The body cannot be fooled! With the predominance of dairy products, too much protein and fat will enter the body, and not enough carbohydrates. This will not only not contribute to weight loss, but it can also be harmful to health.
• Do not overuse table salt and salted cheeses, in particular feta cheese. Retaining fluid in the body, salt becomes another obstacle on the path to harmony.

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The third, fourth and fifth weeks of weight loss

14 days of the dairy-vegetable diet is replaced by 21 days of milk, meat, fish and vegetable rations. We slightly reduce the amount of yoghurts and cheeses, but supplement the daily diet with 300 g of boiled, fried (only without oil!) Or steamed meat, fish or poultry. You can also introduce seafood, canned meat and fish, containing only meat / fish, water and salt (salmon, tuna in their own juice, etc.). We eat vegetables, eggs and apples in the same amount as in the first two weeks. It is during the last two weeks that excess weight is lost most intensively.

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The correct way out of the diet of Kim Protasov

It is necessary to switch to normal nutrition at the end of the diet gradually, and a modified diet will help in this in the best way, which provides for the replacement of some foods with others with a minimum increase in calorie content.

1. We replace some of the dairy products with low-fat (0.5-1% fat), compensating for the lack of fat by adding vegetable oil to salads, but no more than 15 g per day (3 teaspoons). The total fat intake per day should not exceed 35 grams!
2. We replace two apples out of three with any unsweetened fruit (excluding pears, grapes, mangoes, dried dates, bananas).
3. We replace the morning portion of vegetables with cereal porridge cooked in water. Serving size should not exceed 250 ml. We supplement the porridge with cottage cheese and vegetable salad.
4. We replace part of dairy products with lean meat.

All changes are introduced in stages.

Five-week diet plan:

• Week 6 is like a 5 week diet, but we take less fatty dairy products and add a few tablespoons of porridge in water made from coarse cereals.
• 7 week as well as 6, only we replace apples with any unsweetened fruits.
• 8 weeks like 7, plus we add quite a bit of dried fruit.
• Week 9 like 8, we increase the amount of meat, replacing it with some of the dairy products, we introduce boiled vegetables.
• From week 10, we begin to gradually reduce the amount of dietary products, replacing them with full-value food. We gradually introduce light meat and vegetable broths. For several more months, it is advisable not to consume flour, bakery products, rice and pasta.

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Prohibited foods

We'll have to exclude sugar and sweeteners, sausages, sausage, ham, meat and vegetable broths, crab sticks, boiled vegetables, sweet fruit yoghurts, sweet cheeses and curds, soy and soy products, boiled vegetables, juice from bags, vinegar, gelatin, avocado.

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Contraindications and restrictions

• The diet is contraindicated for people with allergic reactions to permitted foods and lactose intolerance.
• Not recommended for diseases of the gastrointestinal tract (peptic ulcer and duodenal ulcer, gastritis with high acidity, esophagitis, duodenitis, etc.). Eating a lot of vegetables without starchy foods that have an enveloping effect can lead to flare-ups.
• Pregnant women and nursing mothers should abstain from the diet.

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How the diet works

If we take into account that for a person the average daily calorie content is about 1800-2500 kcal, then when switching to food with a total caloric content of about 1200-1500 kcal per day, provided that the previous physical activity is maintained, an energy deficit of 500 to 1000 kcal per day will inevitably arise. ... For five weeks of the diet, the energy deficit will be approximately 17,500-35,000 kcal. The body will replenish the lack of energy due to the reserves stored in adipose tissue. Increased physical activity will significantly improve results.

Due to the large amount of fiber contained in fresh vegetables, the gastrointestinal tract is cleansed and normalized, which has a beneficial effect not only on the digestive system, but also on metabolism and weight. The exclusion of starch and sugars from the diet reduces the amount of carbohydrates consumed, and dairy products saturate the body with the necessary proteins, calcium and lactose.

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Diet Results Videos

In five weeks, many dieters are so drawn into the new diet that they continue to eat predominantly healthy foods with plenty of fruits and vegetables after the diet is over.

Kim Protasov's diet has a detailed description by week and will be a real boon for those who want to lose weight through diets without harm to health. Developed by a leading Israeli nutritionist, it will help you lose weight without unnecessary stress and hunger strikes. She gained her fame at the end of the last century and still remains one of the most popular ways to lose weight.

Diet description

Significant reduction in fat

The main point of the diet is to significantly reduce the amount of fat by increasing the amount of protein and complex carbohydrates. Water must be consumed in 30 ml for each kilogram of the body, so that the body is cleansed of toxins, and the process of losing weight is supported.

If we talk in more detail about proteins, then its deficiency can be found in most people. The need for this component is dictated by its properties. All tissues and organs of the human body are built with the help of protein. In case of insufficient intake of an element from the outside, the process of "self-eating" can begin, when the use of protein from already existing organs begins. It is for this reason that a general depletion of the body begins, even if it is burdened with excess weight. A diet from an Israeli specialist helps to increase the number of "building blocks" by including 80 to 100 grams of protein in the diet.

The use of complex carbohydrates is intended to start the full work of the digestive system, which will positively affect the state of the body and its metabolic processes. Unlike fast carbohydrates, which are present in many fast foods and contribute to fat gain due to their rapid digestibility, their complex companions are aimed at long-term work of the gastrointestinal tract without the formation of fatty deposits.

Duration of the diet

The duration of the "shuffle" can be divided into two main periods:

• The first is the diet itself, which takes 5 weeks.
• The second is a smooth exit from the diet so that the body can properly rebuild and consolidate the results of weight loss.

The greatest and most effective weight loss occurs after the first 3 weeks. But to obtain such results, you must relentlessly follow the dietary regimen. In response, the extra pounds will go away irrevocably. At the same time, you cannot miss the period of exiting the diet, otherwise you will not get the maximum effect.

Another feature of Kim Protasov's diet is that the body gets rid of exactly the amount of kilograms that will be most optimal.

Therefore, even the absence of the desired result after 10 weeks may mean a full-fledged state of the body that does not need to lose weight. In this case, it is advised to maintain the existing figures on the scales for about a year, and then try again to use the Protasov diet.

Frequent consumption of such a diet is not encouraged, as addiction can occur, which will prevent you from adjusting your figure properly.

Contraindications

• colitis;
• enterocolitis;
• duodenitis;
• gastritis;
• stomach ulcer;
• duodenal ulcer.

Additionally, it should be borne in mind that the abundance of fiber supplied with vegetables can cause exacerbations in the digestive system. Also, people with kidney disease are included in the list of restrictions. You should not go on this diet if you have an allergic reaction to certain vegetables or intolerance to lactose and dairy products.

Changing the diet on the advice of Protasov is prohibited for women in position and breastfeeding, since with such a diet they will not be able to receive the amount of substances required during the indicated periods. As a result, this can adversely affect the health of the child.

Kim Protasov's diet menu by week

When compiling food for every day, you can use a special table that will help you eat a balanced diet and find the necessary recipes to create a varied menu.

Week number	Sample menu for every meal
first, second	Breakfast: tomatoes with cucumbers and grated cheese. Dinner: salad of carrots, beets, cabbage and apples. A glass of kefir. Afternoon snack: apple, cottage cheese. Dinner: pumpkin, apple, cucumber and carrot salad.
third	Breakfast: apple, carrot and beet salad. Dinner: fried fish (150 g), salad with eggs, cheese, carrots and cabbage, yogurt. Afternoon snack: Apple. Dinner: fried skinless chicken (150 g), apple, salad with cucumber, tomato and cabbage.
fourth, fifth	Breakfast: cheese, tea / coffee. Dinner: fried meat (150 g), beetroot, cabbage and apple salad. Afternoon snack: curd, apple. Dinner: salad with cucumber, cabbage, carrot and apple, kefir.

First week of the diet

For the first week, only raw vegetables should be eaten daily. It is also allowed to eat yoghurts and cheeses (fat content no more than 5%, but not fat-free). Any amount of food in the form of raw vegetables is allowed! Moreover, you can eat no more than one boiled chicken egg every day.

Also, the time of meals is not limited - at any time of the day or night.

Allowed in any amount of coffee and tea, but without sugar (you should not use sweeteners) and without milk. The total amount of water consumed per day should be at least two liters.

Sample menu:

Breakfast: a large plate of fresh vegetable salad - cucumbers, tomatoes, peppers, onions, green lettuce leaves, various greens, chop everything and season with freshly squeezed lemon juice. A piece of hard cheese up to 5% fat and unsweetened green tea.

Dinner: a large plate of fresh vegetable salad with boiled eggs. For the salad, grate two fresh cucumbers and a small radish, chopped green onion feathers, any greens on a coarse grater, season with a small amount of fresh lemon juice and mix with low-fat yogurt, sprinkle with three chopped quail eggs on top. A piece of cheese and unsweetened custard natural coffee.

Dinner: a large portion of white cabbage salad, fresh carrots, herbs, season with lemon juice. A glass of kefir, unsweetened tea.

For snacks: in the intervals between breakfast, lunch and dinner, satisfy your hunger with green apples and just any vegetables, drink low-fat yoghurts, kefir, do not forget to drink water.

Second week of the diet

It was noticed that, starting from this period, the desire to eat everything, except for the already familiar and permitted vegetables, cheese and green apples, disappears. Many who have tried this diet often even refuse to eat the allowed boiled chicken egg, which in the first week is almost the only product for them with which they can get the desired proteins, and they greedily eat it in the first week.

Sample menu:

Breakfast: a portion of cottage cheese 5% fat, fill or wash down with low-fat and unsweetened yogurt, a "vegetable garden" of assorted raw vegetables, herbal tea.

Dinner: raw vegetable puree, consists of: any seasonal vegetables (zucchini, pumpkin, cucumbers, radishes, cabbage, beets, eggplants, carrots, tomatoes, bell peppers, herbs, garlic, spices, etc.) grind in a blender, season with low-fat fermented baked milk or add 5% fat cottage cheese; one boiled chicken egg. Green tea.

Dinner: a large plate of green lettuce, kohlrabi, a bunch of chopped herbs, a small cucumber, capers, spices and herbs to taste, chop and mix, add a teaspoon of lemon juice. A piece of hard cheese, tea.

For snacks: Eat any raw vegetables as much as you like, drink low-fat kefir, fermented baked milk, yogurt and do not forget about water.

Before bedtime: drink a glass of low-fat and unsweetened kefir or yogurt.

The third and subsequent weeks of the diet

From this period, it is strictly necessary to add boiled (fried (without oil) or steamed meat, fish or poultry) to all consumed products. However, it is worth slightly reducing the intake of yoghurts and cheeses. meat, low-fat cheeses, chicken eggs and green apples.

Sample menu:

Breakfast: boiled chicken breast 100-150 g and a large plate of any raw vegetable salad dressed with yogurt, green tea.

Dinner: grilled tuna 150-200 g, "vegetable garden" in an assortment of raw vegetables and herbs, a small piece of cheese and brewed natural coffee.

Dinner: a portion of granular cottage cheese with low-fat fermented baked milk, herbal tea.

For snacks: eat any vegetables and herbs in any quantity, green apples and drink more water.

Before bedtime: a glass of low-fat and unsweetened fermented baked milk or yogurt.

Two weeks after the start of the Protasov diet, weight loss itself begins. In the period of the fourth and fifth weeks, the predominant loss of body weight remains. It is during this period that the intensity of weight loss is greatest.

Allowed and Prohibited Products

What allowed eat on the diet of Kim Protasov:

• fresh vegetables that form the basis of the diet;
• natural freshly squeezed vegetable juices;
• low-fat meats;
• seafood and fish meat;
• low fat dairy products;
• chicken eggs;
• green apples;
• water, teas and coffee.

From what follows refuse:

• soft and fatty cheeses;
• dairy products (except fat-free);
• fatty heavy meat;
• fast carbohydrates or fast food;
• sweet in any form;
• alcoholic drinks;
• nuts, cereals and flour products;
• any oils;
• fried, in particular potatoes;
• semi-finished meat products;
• sugar and salt.

Exiting the diet

How to get out of the diet?

In order to prevent sudden changes in the diet and the rapid return of extra pounds, it is necessary to gradually add other foods at the exit from the diet.

• In the sixth week, you can include a few tablespoons of porridge boiled in water to the main list. In addition to rice, semolina, rye and wheat porridge.
• On the seventh, you can eat avocados and plums, but don't forget about the apple.
• On the eighth - dried fruits and compotes cooked from them without sugar are allowed.
• On the ninth, it is allowed to cook vegetables, and also eat a little more fish and poultry instead of a certain amount of dairy products.
• On the tenth, light soups and weak broths are added.

1. Dairy products(not all, but some of them!) use fat-free (no more than 0.5-1% fat).
2. Allowed to add to salads to compensate for the lack of fat in dairy products vegetable oil. No more than 15 grams of vegetable oil (or no more than 3 teaspoons) is allowed per day. It is allowed to eat no more than 35 grams of fat per day, including fats contained in meat, dairy and fish products, in salad and eggs (for calculation, it can be assumed that one yolk of a chicken egg contains approximately 4-6 grams of fat.
3. Two of the three green apples you used in your diet should be replaced with any other fruit(preferably not sweet). Bananas, mangoes and dried dates are strongly discouraged.
4. It's better to eat for morning breakfast porridge(we use it to replace the vegetables habitual during the diet). It is recommended to cook porridge from coarse rolled oats: 1-2 tablespoons of dry rolled oats per relative volume of water. The total serving size should be limited to 250 ml. You can also use low-fat cottage cheese and vegetable salad with porridge.
5. The rest of the dairy products (which, according to the first point, we did not replace with fat-free ones) must be replaced lean chicken, meat and other alternative sources of protein, but preferably lean.

After the successful exit from the diet has been completed, you can slowly introduce everything else into the diet, limiting the amount of fat to 40 grams per day. To achieve a more stable result, you should not dramatically increase the amount of sweet and starchy foods over the next 1-2 months.

Although, according to observations, more often after a diet, a person does not feel the cravings for high-calorie foods as before, several schemes are proposed for exiting Kim Protasov's diet within five weeks, like the diet itself.

Advantages and disadvantages

The pros and cons of dieting may simply be different sides of the coin, as many have seen from their own experience. But let's start with the pros:

• the number and time of meals is not limited due to the low calorie content of dishes;
• preparing salads from raw vegetables does not take much time and frees up time for busy people;
• prolonged rejection of sweets and the straightening of metabolic processes reduce the desire to eat sugar;
• the work of the digestive tract is normalized due to the enhanced work of the digestive system during the digestion of complex carbohydrates;
• after the diet, it is much easier to continue with proper nutrition;
• "Shuffle" not only helps to lose weight, it perfectly cleanses the body of toxins.

The negative points can be as follows:

• a low-calorie diet allows for a small amount of foods that may soon get bored;
• for the development of disorders in the work of the digestive system, it is not necessary to be at risk, since even in a healthy person, the body may not accept a large amount of fiber;
• within 10 weeks of the diet and withdrawal from it, it is possible to get used to large portions and short breaks between meals, after which you will have to control yourself for a long time and switch back to small portions of ordinary foods;
• the use of the Protasov diet presupposes the presence of a result not immediately, as in many strict diets, but over time, which may raise doubts about its effectiveness.

Leave volume to your eyelashes!

The birth of a legend

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

Many years ago, namely in 1999, an article with the memorable title "Don't make a cult out of food. A thin cow is not a gazelle" appeared in an Israeli newspaper, in which a certain Kim Protasov, in an amazing and amusing manner, told the sufferers how healthy and a fairly simple way to get rid of extra pounds and gain lightness in body and mind. The original text is so self-contained that it makes sense to cite it in full here.

Don't make food a cult

(A thin cow is not a gazelle yet)

Diet diet is different. If someone advises me to eat a leaf of lettuce for breakfast, a third of an egg white for lunch, and a quarter of a glass of mineral water for dinner, I stop communicating with the dastardly advisor. He clearly wishes me a slow and painful death. If some magazine promises me to lose ten kilograms in five days, I mercilessly throw away this waste paper. They lose ten kilos in five days, it will not be said about us, in cholera barracks, and in normal life such a weight loss is impossible.

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

The main provisions of the Shuffle:

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

So attention! The length of the diet is FIVE WEEKS.

FIRST WEEK.

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

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

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

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

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

The last two weeks have seen the most intense weight loss.

Prepare for the fact that when the diet is completed, you, lady, who looks like a flexible doe, and you, sir, who resembles a reed bending under a gentle breeze, will not be able to immediately pounce on all kinds of dishes. You will have to work hard to force yourself to eat bread and butter, fried potatoes, or dumplings.

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

What you can eat on the Kim Protasov Diet

First and second weeks

Raw vegetables. All kinds of cheeses and yoghurts with 5% fat content. One boiled egg. Three green apples. Coffee, tea, water. Do not forget that THIS IS EVERYTHING in any quantity and at any time of the day.

Third, fourth and fifth weeks

Everything is the same plus a piece of meat, poultry or fish. Cut cheeses and yoghurts somewhat.

Let's put it on the shelves

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

The diet itself lasts 5 weeks and, according to the laws of the construction genre, the way out of it should last as long, if our task was not a momentary joy when meeting the coveted figure on the scales, but a stable result that will delight us for a long time (provided that fast food sellers will forever remove us from the list of regulars at their places).

What are we going to eat?

For the first two weeks, our diet will consist of any vegetables that you can eat raw. But do not get carried away and to spite the enemy to bite into the potatoes, presenting them fried in oil and with onions. Preference should be given to vegetables, for the processing of which the body will spend a lot of energy - white cabbage, celery stalks - these are wonderful friends and assistants in our fight against extra pounds. Carrots, while reputed to be the only food consumed by dieters, can actually be quite insidious. Therefore, although we do not ostracize her, we will not make her the favorite of our table.

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

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

Suitable cheeses

1. Cheese Valio Polar 5%

2. Cheese Homemade Carat

3. Philadelphia soft cheese 5%

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

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

6. Chechil snail 4% (rare, but I met and even had it in a constant diet for quite a long time)

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

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

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

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

Long-awaited meat!

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

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

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

How to cook?

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

Despite the fairly simple rules, questions still arise "Can I have olive oil? Can I have an avocado? Can I have vinegar? And also seaweed and mushrooms?" so here is a list of foods that CAN'T. Hmm, I can add the word CATEGORALLY, for severity. Not worth it? Well, okay, persuaded.

What you can't eat on Kim Protasov's diet:

Flour and bran, starch

Nuts and seeds

Vinegar

Gelatin

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

Mushrooms

Algae, including seaweed

Meat broths,

Avocado (fatty fruit)

Alcohol

We did it! What's next?

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

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

An approximate routine for exiting the diet:

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

Reducing gradually the amount of dietary products. For at least 1-2 months, do not include in the diet (rice, pasta, baked goods).

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

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

• List of foods that can be consumed:

  Only raw vegetables (sometimes it is permissible to use sauerkraut without sugar in small quantities)

  1 boiled egg a day

  3 green (not sweet) apples

  Lemon juice (not pulp)

  Fermented milk products not higher than 5% fat. There should be 1/3 less vegetables. This balance is a must!

  From the 3rd week 300 grams of meat / poultry / fish / offal / seafood. We calculate the weight according to the finished dish.

  At least 1200 kcal per day.

  You can eat at any time of the day, but carbohydrates (apples) are better until 6 pm.

  At least minimal physical activity, so as not to burn muscle, instead of body fat.

  2 liters of water per day (tea, coffee DO NOT count)

  List of foods that should not be consumed:

  Cereals and legumes (including soybeans)

  Flour and bran, starch

  Nuts and seeds

  Sugar, sweeteners are also undesirable.

  Crab sticks, sausage, sausages, ham.

  Vinegar

  Gelatin

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

  Mushrooms

  Seaweed

  Meat broths,

  Vegetable broths and boiled vegetables.

  Sour milk with additives and sweet yoghurts.

  Avocado (fatty fruit)

  Alcohol

Diet Protasov - "democratic" way of gradual weight loss with a minimum number of contraindications.

At the end of the twentieth century, the newspaper "Russian Israeli" published an original article by the famous nutritionist Kim Protasov, which turned the minds of people, as it forced them to fully rethink their eating behavior.

“Don't make a cult out of food. A thin cow is not a gazelle yet ”- the doctor's phrase rumbled like a sentence. In addition to the strict statement of the fact, Protasov presented for general familiarization an independently developed dietary scheme, with a description of the weekly menu and a list of permitted products. Since then, after the first publication, the diet was nicknamed in honor of the author, and it "carries" its name to this day.

The essence of the technique

Kim Protasov's diet is designed for five weeks. Unlike most express programs (kefir, watermelon, cucumber, apple, chocolate), this method of losing weight does not stress the body, but, on the contrary, promotes the systematic shedding of extra pounds without harm to health.

Weight loss occurs as a result of the elimination of simple carbohydrates and fats from the diet. And it is based on the use of vegetables, fruits, lactic acid products with a fat content of up to 5% during the first 14 days, as well as eggs, poultry, meat, herbs from 3 to 5 weeks. In addition, carbohydrates with a high glycemic index, which slow down the process of losing weight, are completely excluded from the diet of those who are losing weight. Thanks to this, it is possible to reduce the load on the pancreas, as a result, its work normalizes, and the craving for sweets decreases.

The abundance of protein in the menu contributes to the burning of adipose tissue and muscle building, and the fiber contained in raw vegetables normalizes the digestive tract, removes fluid, and ensures the rapid onset of a feeling of satiety.

The Protasov diet allows you to deal with 10 excess kilograms in 5 weeks, while its main advantage is that after the completion of the program, the weight does not return again.

It is noteworthy that you can eat cottage cheese, yogurt, vegetables whenever you want and as much as you want. From drinks it is allowed to drink purified water, green tea, weak coffee without sugar.

According to the reviews of those who have lost weight, "protasovka" changes a person's taste sensations, as a result, the body gets used to a new healthy diet and does not want to eat prohibited foods (fried, fatty foods, flour, confectionery).

The author of the diet argued that during the period of adherence to the protein - vegetable diet, a person loses weight just as much as it is beneficial directly for his body. Intense weight loss occurs between 21 and 35 days.

According to the reviews of nutritionists, it is recommended that Protasov's diet be passed every year as a preventive measure to unload the body, for everyone, even those who do not have problems with being overweight.

Advantages and disadvantages

Despite the fact that the "skirmish" was developed at the end of the last century, it gained popularity only at the beginning of the 21st century.

Advantages of the technique:

• lack of strict restrictions on food;
• reduction of cravings for sweet "harmfulness";
• a wide range of approved products;
• building up muscle mass (physical activity in combination with the reception leads to muscle tone);
• getting visible results after the second week of losing weight;
• normalization of metabolism;
• detoxification of the body;
• saturation of the intestine with bacteria and probiotics;
• increased libido;
• suppression of appetite;
• lack of psychological stress;
• elimination of constipation (fiber, which is contained in vegetables, stimulates intestinal motility);
• improving the functional state of the skin;
• availability (permitted foods, unlike Energy Diet blends, can be found in any supermarket);
• lasting result (with the right output);
• feeling of lightness after eating.

Despite the many advantages, the Protasov diet, if not properly followed or practiced in "prohibited" cases, can harm the body.

Contraindications for using the technique:

• stomach ulcer, chronic gastritis, duodenitis, esophagitis;
• lactose intolerance;
• milk protein allergy;
• metabolic disease;
• stones in the kidneys, bile ducts;
• ischemic heart disease, vegetative-vascular dystonia, hypertension, atherosclerosis;
• irritable bowel syndrome;
• pregnancy and lactation;
• oncology.

In addition, the dietary diet is not without its drawbacks.

Cons of the diet:

• lack of hot meals during the first stage of the diet (provocation of pancreatic dysfunction);
• insufficient intake of carbohydrate food (in 80% of cases it causes dizziness, fatigue, weakness);
• the need to take "bulk" portions of vegetables - more than a kilogram per day (to achieve the daily calorie intake);
• the need to completely eliminate alcohol;
• monotonous diet.

Diet rules

Since the Protasov diet does not imply strict restrictions on food, strict adherence to the fundamental rules is required to achieve a lasting result. Violation of at least one of them slows down the process of losing weight and moves away from the desired figure on the scales.

Principles of Kim Protasov's diet

1. Choose natural fermented milk products. Food that contains harmful additives is prohibited: starches, dyes, sweeteners, thickeners, flavor enhancers, flavors, stabilizers. The best option for daily consumption is homemade food.
2. Observe the drinking regime. To stimulate the intestines on an empty stomach, it is recommended to consume 500 milliliters of pure water (30 minutes before a meal). The daily fluid intake is 2 liters. Water is drunk in small portions (30 - 50 milliliters), after distributing 70% of the daily volume in the first half of the day. Lack of fluid leads to hormonal imbalance, as a result, the effectiveness of weight loss decreases 2 - 3 times.
3. Avoid taking lozenges, lozenges or cough syrups. Ignoring this rule leads to the arousal of insulin triggers, and as a result, to an increase in the feeling of hunger and cravings for sugary foods.
4. Eat only lean foods during the first two phases of the diet. At the same time, it is forbidden to completely exclude "healthy" fats from the menu, the daily norm of trideglycerides is 30 grams.
5. Take multivitamin complexes to compensate for the deficiency.
6. Monitor the content of "hidden" salt in food. An excess of this substance leads to fluid retention in the body, the occurrence of edema and disruption of the heart.
7. Do not change the sequence of intake of approved products.
8. Monitor the state of the body. If during the diet there are headaches, intestinal cramps, painful sensations in the epigastric region, pressure surges, renal colic, menstrual irregularities, you should immediately consult a doctor and interrupt the process of losing weight.

There are the following "shuffle" periods:

After the completion of the first stage of the diet, the blood glucose level normalizes, and as a result, the craving for sugary foods decreases.

Thanks to this, in 14 days the weight is reduced by 2 - 3 kilograms. Compliance with the above rules, during the second "fixing" phase, will help to lose another 4 - 5 kilograms. However, the results can only be talked about with the right way out of the diet.

Let's take a closer look at the description by week.

First step

The diet of the next 14 days consists exclusively of fermented milk products with a fat content of 0 to 5% and vegetables.

What you can eat at the first stage:

• lettuce leaves;
• paprika;
• eggplant;
• green beans;
• zucchini;
• artichokes;
• parsley dill;
• white cabbage, Chinese cabbage;
• celery;
• cucumbers;
• asparagus (except Korean);
• bell pepper;
• okra;
• cottage cheese;
• yogurt;
• kefir;
• green apple (no more than 3 pieces per day and only after taking the main course);
• egg (1 piece per day).

Vegetables are preferably eaten raw, in extreme cases, minimal heat treatment, steam is allowed.

At first glance, in view of the strict restriction of products, 1 week may seem unbearable, but it is not. From the above ingredients, you can make many healthy cocktails, salads, snacks, which will diversify the menu.

In the first 14 days, it is important to ensure that the ratio of dairy products to vegetables eaten is 1: 2.

Use low-fat unsweetened yogurt, fermented baked milk, or lemon juice as a salad dressing.

Prohibited at the first stage:

• sugar, sweeteners;
• meat fish;
• vinegar, sauces, ketchup;
• Korean carrots;
• sausage, sausages;
• seafood;
• gelatinous dishes;
• packaged store juices;
• soy products;
• avocado;
• meat broths;
• fermented milk products with fillers, additives (muesli, fruits).

Considering the fact that during the first stage the body adapts to a new diet and this period is not easily transferred, we will consider in detail the diet of losing weight for every day.

1 week menu

Days	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Day number 1	Kefir - 200 ml, syrniki	Chamomile decoction, apple - 1 pc	Beetroot with kefir and ginger	Tomato juice, cucumber salad	Apple, cottage cheese, kefir
Day number 2	Green boat salad	Herbal tea, apple	Boiled egg, cabbage salad	Apple, carrot, pumpkin smoothie	Yogurt, low fat cottage cheese
Day number 3	Sweet peppers, tomatoes, omelette "Protasovski"	Apple-kefir smoothie	Balls of cottage cheese with garlic, salad of herbs, onions, carrots, cucumbers	Cooling cocktail of green tea, apple, cinnamon, ice	Cheesecakes, yogurt
Day number 4	Stuffed egg, lettuce	Carrot and apple juice	Beet salad with sour cream and garlic, egg, tomato juice	Yogurt, apple	Curd casserole, kefir
Day number 5	Baked eggplant with cottage cheese, green tea	Boiled egg	Gazpacho	Kefir, carrots	Freshness salad
Day number 6	Omelette "Protasovski", yoghurt	Apple, tomato juice	Sauerkraut, bell peppers, green tea	Pumpkin, kefir	Cheese, cucumber salad dressed with lemon juice
Day number 7	Curd, yogurt	Apple juice with cinnamon	Cheese, tomato salad, egg	Carrot	White cabbage salad with sour cream, tomato

Menu for every day, 2 weeks

Days	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Day number 8	Baked bell pepper with cheese and garlic filling	Apple	Green Boat salad, kefir	Cottage cheese	Cucumber puree soup, yogurt
Day number 9	Cabbage salad, apples, stuffed egg	Tomato juice	Gazpacho	Cheesecakes, green tea	Salad with zucchini, onions
Day number 10	Green peas, omelet, tomato juice	Green tea, syrniki	Okroshka from greens, radish, cucumbers	Curd, yogurt	Herbal tea, cinnamon carrot casserole
Day number 11	Freshness salad, cheese, green tea	Yoghurt and apple cocktail	Boiled egg, carrot and pumpkin juice, cabbage salad	Baked apples	Greens, radish, beetroot, garlic salad
Day number 12	Apple casserole, herbal tea	Cinnamon yogurt	Stuffed egg "Protasovski", salad of cucumbers, tomatoes	Tomato juice	Green boat salad
Day number 13	Salad with carrots, bell peppers, lettuce, herbal tea	Baked apple stuffed with cottage cheese	Boiled egg, beetroot	Apple-carrot juice	Bell pepper, onion, herbs, tomato salad, seasoned with sour cream, kefir
Day number 14	Omelette "Protasovski", tomato juice	Yogurt	Gazpacho	Cheesecakes, green tea	Fresh salad, kefir

Recipes for allowed dishes of the first stage

For a variety of menus for the first and second weeks, we recommend that you review the list of the most popular "protasov" dishes.

Recipes for their preparation

Beetroot

Ingredients:

• - 1 PC;
• red pepper - 1 pc;
• beets - 1 pc;
• cheese - 100 g;
• ginger root - 20 g;
• kefir - 50 ml;
• lettuce - 40 g.

Cooking principle:

1. Peel, chop vegetables and cheese.
2. Grate the ginger.
3. Mix the chopped ingredients in one container.
4. Dissolve kefir with 100 milliliters of cold water, season vegetables.
5. Cool the dish to 18 degrees before serving, garnish with herbs.

Green boat salad

Ingredients:

• cottage cheese 5% - 200 g;
• bell pepper - 1 pc;
• cucumbers - 4 pcs;
• Dill;
• salt;
• pepper;
• garlic.

The sequence of technological processes:

1. Cut the cucumbers lengthwise into two halves, cut seeds from the middle. Grind the resulting pulp.
2. Chop the bell pepper, dill.
3. Peel the garlic, squeeze the juice.
4. Mix chopped food with cottage cheese, salt.
5. Stuff the cucumber boats.
6. When serving, the dish can be decorated with a "sailboat" formed from a thin slice of cheese strung on a toothpick.

Stuffed egg "Protasovski"

Ingredients:

• processed cheese - 20 g;
• egg - 1 pc;
• garlic - 1 clove;
• salt.

Cooking principle:

1. Boil, cool the chicken egg, cut in half lengthwise. Remove the yolk from the halves obtained.
2. Grind the garlic with a garlic press.
3. Prepare the filling: combine melted cheese, yolk, garlic, mix thoroughly. Salt the resulting mixture.
4. Put the filling in the protein halves. Sprinkle with hard cheese when serving.

Freshness salad

Ingredients:

• onion - 1 pc;
• tomatoes - 2 pcs;
• cucumber - 1 pc;
• non-fat yogurt without fillers - 15 ml;
• radish - 1 pc;
• greens (dill, parsley);
• salt;
• pepper.

Sequence of creation:

1. Thinly chop vegetables, put in a salad bowl, stir.
2. Chop the greens, salt and pepper.
3. Mix all the components of the salad, season with non-fat, unsweetened yogurt without fillers. If desired, you can add an egg or cheese to the dish.

Gazpacho

Ingredients:

• bulgarian yellow pepper;
• cucumbers - 2 pcs;
• tomato juice - 150 ml;
• onions - 0.5 pcs;
• garlic - 1 clove;
• lemon juice - 15 ml.

1. Peel the onion and garlic.
2. One cucumber, half a pepper cut into 3 parts, place in a blender. Add onion, garlic, pour in tomato juice, 50 milliliters of purified water, chop until smooth.
3. Cut the remaining vegetables into cubes, combine with vegetable puree.
4. Season gazpacho with salt and pepper, season with lemon juice, garnish with celery when serving.

Omelette "Protasovski"

Ingredients:

• cottage cheese - 150 g;
• egg - 1 pc;
• greens;
• salt.

The principle of preparation is as follows: beat the egg, add all the ingredients to the air mixture, mix, pour into a baking dish, put in the microwave for three minutes.

Apple-kefir smoothie

Ingredients:

• cinnamon;
• lemon juice - 15 ml;
• apple - 2 pcs;
• yogurt - 200 ml.

To obtain a fortified drink, the ingredients must be mixed, whipped in a blender. Garnish with mint when serving.

Second phase

After 14 days, the Protasov diet menu undergoes the following changes: 300 grams of meat or fish are added to lactic acid products, necrochimal vegetables. At the same time, in the process of preparing dishes, it should be borne in mind that this weight is indicated in its raw form.

Meat or fish may be boiled, steamed or baked without fat. It is strictly forbidden to fry it.

This is due to the fact that during the cooking process the product absorbs all the fat, becomes high in calories, and leads to the accumulation of fatty deposits. As a result, the process of losing weight stops.

With the introduction of meat / fish into the daily diet, it is necessary to reduce the volume of consumed lactic acid products by a third. At the same time, “green apple” (3 pieces / day) and “egg” (1 piece / day) retain their positions. In addition, at the second stage, you can eat buckwheat, millet, oatmeal.

For the preparation of dressings and sauces for salads, use lemon juice, vegetable oil (sesame, linseed, olive), butter - prohibited.

Detailed menu for the day, 3 weeks

• breakfast - pizza "Diet", unsweetened tea;
• lunch - beet-carrot salad with apple slices;
• lunch - chicken baked in kefir;
• afternoon tea - apple juice with cinnamon;
• dinner - fish cake or buckwheat porridge, cabbage salad.

Diet 4 weeks

New products are not introduced into the menu; you should adhere to the dietary regimen of the third week. During this period, intensive weight loss occurs, since the body is already accustomed to low-calorie food and begins to actively burn body fat.

Sample menu 4 weeks per day:

• breakfast - salad with tuna, avocado;
• lunch - an apple stuffed with cottage cheese;
• lunch - chopped chicken cutlet, beet salad with garlic;
• afternoon tea - egg;
• dinner - okroshka made from vegetables, herbs.

Instruction 5 weeks

Starting from the 29th day, the process of losing weight "goes" to the home stretch. The menu of the last week of the second stage consists of already known dishes and products. At the same time, the feeling of hunger does not arise, taste preferences change, there is lightness from the dropped kilograms.

Menu for the day of the 5th week:

• breakfast - cottage cheese casserole;
• lunch - apple and yoghurt dessert with cinnamon;
• lunch - fish soufflé, mix of cabbage, carrots, apple;
• afternoon tea - baked pumpkin with cheese;
• dinner - oatmeal, apple.

Recipes for allowed dishes of the second stage

We bring to your attention a detailed description of the "protasov" delicacies.

Pizza "Diet"

Ingredients:

• egg - 1 pc;
• cottage cheese 5% - 100 g;
• bell pepper - 1 pc;
• tomato - 1 pc;
• garlic - 1 clove;
• yogurt - 100 ml;
• mustard;
• soda;
• salt.

Cooking principle:

1. Beat an egg, add salt and soda.
2. Mash the cottage cheese with 50 ml of yogurt, add the egg mixture.
3. Pour the "protein" dough onto a baking sheet, bake in the oven at 180 degrees until tender.
4. Cool the prepared base.
5. Cut the floor of the tomato, bell pepper into rings.
6. Prepare the sauce: pass the garlic through a garlic press, mix with mustard, salt, 50 milliliters of yogurt. Make tomato puree from the second half of the tomato. Add to sauce. Grease the cake with the resulting dressing, put the chopped vegetables on top, sprinkle with cottage cheese, put the pizza in the microwave for 5 minutes.
7. Garnish with herbs when serving.

Chicken in kefir

Ingredients:

• kefir - 200 ml;
• chicken breast - 300 g;
• garlic - 1 clove;
• spices (basil, chili, cloves, cumin, rosemary);
• salt.

Cooking technology:

1. Wash, cut into 3 pieces chicken fillet, beat off.
2. Put the meat in a container, season with salt, spices, pour in kefir so that the liquid completely covers the bird, marinate for 2 hours.
3. Preheat the oven to 200 degrees.
4. Put the fillet in a heatproof dish, add 50 milliliters of marinade, cook for 50 minutes.

Fish soufflé

Ingredients:

• pollock fillet - 300 g;
• egg - 1 pc;
• - 50 ml;
• salt;
• lemon juice - 5 ml;
• spices (dried onion, ground coriander, thyme, hot pepper).

Cooking sequence:

1. Cut the fish into small pieces (2 cm x 2 cm), put in a mold.
2. Beat the egg, salt, spices, milk. Pour the resulting mixture over the fish.
3. Preheat the oven, put the soufflé in the oven for 25 minutes. Bake at 180 degrees.
4. When serving, garnish the dish with lettuce, cherry tomato.

Seafood salad

Ingredients:

• peeled shrimp - 200 g;
• Bulgarian red pepper - 1 pc;
• non-fat yogurt without additives - 100 ml;
• tomato - 1 pc;
• lettuce leaves - 1 pc;
• hard cheese - 30 g;
• lemon juice - 5 ml;
• salt.

Sequence of work:

1. Boil the shrimps, leave to cool.
2. Cut vegetables, cheese, herbs.
3. Mix the ingredients, add salt, spices, yogurt, lemon juice.

Chopped chicken cutlets

Ingredients:

• egg - 1 pc;
• chicken breast - 300 g;
• garlic - 2 cloves;
• onions - 0.5 pcs;
• salt;
• spices.

Cooking technology:

1. Prepare minced meat: put all the ingredients in a blender bowl, grind.
2. Form cutlets from the resulting meat mixture.
3. Place in a double boiler, bake for 20 minutes.

Baked fish with vegetables

Ingredients

• blue whiting fillet - 300 g;
• kefir - 150 ml;
• mustard;
• arugula;
• cauliflower;
• ginger;
• salt;

Cooking principle:

1. Peel the ginger, chop in a blender.
2. Wash greens, cauliflower, and divide the latter into inflorescences.
3. Prepare the marinade. Mix together salt, mustard, chopped ginger.
4. Grate fish fillets with marinade, put in a container, add arugula, cauliflower, pour everything with kefir.
5. Put in the oven for 20 minutes, cook at a temperature of 200 degrees.

The above low-calorie meals will help diversify the weight loss menu and minimize the likelihood of breakdowns.

The third stage is "exit"

It is important to return to your usual diet slowly and systematically. If at the end of the diet "pounce" on fatty and sweet foods, then the weight will quickly return. It also increases the risk of pancreatitis or indigestion. You can eliminate the likelihood of these problems by adhering to a five-week program that ensures the correct exit from the "shuffle". It is advisable to take the proposed diet as the basis of the daily menu.

Exit from the Protasov diet by week

6 week

Half of the fermented milk products consumed during the previous 7 days should be replaced with fat-free analogues, and 15 milliliters of vegetable oil should be introduced into the diet. The daily intake of fat is 30 - 35 grams. Add the menu of the sixth week or nuts (up to 50 grams), proportionally reducing the amount of oil consumed. You can determine the fat content of foods and make up a dietary ration using special tables in the section "about diet" on the official website of Kim Protasov;

7 week

Replace two green apples with other fruits: plums, unsweetened pears, oranges. Banned - dates, mangoes, bananas, persimmons. Add 100 grams of oatmeal to the menu of the previous week;

8 week

Enrich the "previous" diet with dried fruits (prunes, dried apricots, figs) - 150 grams;

9 week

Add boiled vegetables to the menu: beets, carrots, potatoes, pumpkin. Replace half of the fermented milk products with lean meat (chicken, turkey, rabbit, veal) or lean fish (pollock, hake, perch, cod);

10 week

In the last 7 days of exiting the diet, systematically reduce the amount of dietary products, replace them with the usual meals that contain fats and carbohydrates. In the tenth week, it is allowed to eat "light" broths.