Kim Protasov's diet - stages, menus, recipes, reviews and results

According to reviews, Kim Protasov’s diet is quite effective and helps to lose extra pounds in 5 weeks without harm to the body. It is based on the consumption of fermented milk products with a fat content of 5%, apples, meat and raw vegetables. One of the advantages of the diet is that there is no need to adhere to exact portion sizes: you can eat as much as you need to be full. To consolidate the results of the Protasov diet and avoid the return of lost kilograms, it is recommended to exit it correctly, for which another 5 weeks are given.

The essence of the Protasov diet

The weight loss program is designed for 5 weeks. At the same time, it does not put the body into a state of stress.

Foods that are sources of fast carbohydrates and fats are excluded from the menu. The diet for the first 14 days is based on eating fruits, vegetables, and fermented milk products with a fat content of no more than 5%. Starting from the third week and until the end of the diet, you can eat meat, poultry, eggs and greens. This approach to nutrition has the most beneficial effect on the pancreas. The load is removed from the organ, which allows its functionality to be normalized. During the diet, you can overcome your cravings for sweet foods.

Since the menu contains an abundance of protein foods, this allows you to get rid of the fat layer, and not muscle mass. Due to vegetables and fruits rich in dietary fiber, the functioning of the digestive organs is normalized. At the same time, stagnant fluid is removed from the body. During the diet, a person will not experience bouts of hunger.

By following this weight loss technique, you will be able to get rid of 10 kg of excess weight in 5 weeks. Moreover, after completing the diet, the lost fat will not return.

Principles of the Protasov diet

The principles of the Protasov diet were compiled by nutritionists.

There are quite a lot of them, but you must adhere to them:

The diet itself lasts exactly 5 weeks, then comes out of it, which takes 30-32 days.
During the first 14 days you need to drink fermented milk drinks and eat vegetables. Portion sizes are limited by the appetite of the person losing weight, but for every 30 g of fermented milk drink you need to eat 70 g of vegetables. During the day you need to eat at least 1.2 kg of vegetables. As for fruits, you can only eat green apples, no more than 3 pieces per day. No other products are included in the menu. You are also allowed to eat a chicken egg per day.
Any vegetables are allowed in the diet, only potatoes are prohibited. Also, don't put too much weight on the beets.
When the second week is over, you can diversify the menu with meat products. You are allowed to eat 0.3 kg of low-fat meat, fish, shrimp, chicken or turkey per day. At the same time, you need to drink 2 times less fermented milk drinks.
Apples are eaten in the first half of the day, the rest of the meals are left at the discretion of the person losing weight.
If yogurt was chosen as a fermented milk drink, then you need to use only a natural product that does not contain fruit, sweeteners or preservatives.
It is permissible to consume no more than 3 g of salt per day.
You can improve the taste of dishes with the help of spices.
Portions should be small, so as not to stretch the walls of the stomach. You should eat at least 5 times a day.
The norm of vegetables for men is 2.1 kg per day.
The daily water intake is 2 liters.
In order not to stimulate the appetite and not provoke sudden jumps in insulin, you need to give up lozenges, syrups and cough lozenges.
Healthy fats should be present in the menu regardless of the stage of the diet, but their amount is limited to 30 g per day. In this case, you need to choose only lean products.
To avoid vitamin and mineral deficiencies, you should take food supplements throughout the diet.
You need to eat foods according to a given sequence.
If your health worsens during the diet (headaches, abdominal pain, changes in blood pressure, menstrual irregularities, etc.), then you should abandon the diet. You should definitely visit a doctor.

First week of the diet

In the first period, it is necessary to free the intestines from the breakdown products of past meals. This is achieved through the consumption of increased amounts of plant fiber.

It is recommended to completely eliminate baked goods from your diet and increase your water intake.

It is also advisable to drink at least one glass of fermented milk products per day, for example, kefir or fermented baked milk.

Periods of the Protasov diet

The periods of the Protasov diet are as follows:

Stage one is “Adaptation”, which takes 1-2 weeks. During this time, you can lose an average of 2.5 kg.
Stage two is “Intensive weight loss”, which takes from 3 to 5 weeks. This period allows you to get rid of another 4-5 kg.
Stage three – “Exit”. When it is completed, only then will it be possible to evaluate the final result.

When the first stage of the diet is over, you will notice how the desire to eat sweets has decreased. This is explained by the normalization of blood glucose levels due to the rejection of fast carbohydrates.

Diet of Kim Protasov. Detailed menu for every day. Table

The entire diet is divided into 2 periods , not counting the period of exit from the diet.

1 The first period of the diet lasts two weeks. During this period, you are allowed to eat any non-starchy vegetables in unlimited quantities. They can only be consumed raw, so choose vegetables that you can eat without heat treatment. Only light heat treatment is allowed, or, in extreme cases, steaming . The nutritionist advises including white cabbage in most of your diet. Even at this stage, the following low-starch vegetables are allowed (more about this here):

Chinese and cauliflower cabbage;
pepper;
salad;
onion;
eggplant;
cucumbers;
zucchini;
green beans;
asparagus, etc.

In addition to vegetables, you can eat fermented milk products with low fat content. Low-fat milk, yoghurts without added sugar, kefir, low-fat cheese, granular cottage cheese with a fat content of no more than 5% are acceptable in the diet . Also diversify your daily menu with 1 boiled egg and three small unsweetened apples. Additionally, you can drink drinks such as tea and coffee, but without sugar, honey, milk or cream. Adding sugar to drinks is strictly prohibited by the diet. After a few days, your taste buds will be rebuilt, and you will be able to drink unsweetened tea or coffee .

You can eat at any time of the day, whenever it is convenient for you. A large amount of complex carbohydrates in the diet will force the body to work, improving the functioning of the gastrointestinal tract. Vegetables can be lightly salted and eaten in the form of salads. your salads with classic yogurt instead of sour cream and sunflower oil. You can include greens in your diet, since dill, parsley, celery, etc. will only bring benefits to the body.

Sample Protasov diet menu for 1-2 weeks

2 From the third week, the second stage of the diet begins: weight will begin to disappear more actively, and you will be able to feel this thanks to weekly weighing. After the milk-vegetable stage of shuffling, lean meat or fish fillet . This type of product can be boiled, baked, grilled or steamed. With the addition of meat products, the amount of dairy products is reduced by about a third compared to the previous 2 weeks.

Approximate menu of the Protasov diet for 3-5 weeks

3 Quitting the diet does not relate to the diet itself, but, nevertheless, is an important step in the stage of consolidating the achieved results. Leaving the diet should be smooth and gradual, only in this case you will be able to maintain the required weight. When leaving the diet, the menu expands. For breakfast you are allowed to eat porridge in water with the addition of nuts. Two out of three apples in the daily diet should be replaced with any other fruit similar in volume, except grapes, bananas, dates, and figs. The amount of dairy products is gradually decreasing, and salads can now be seasoned with olive oil. These recommendations are followed during weeks 6 and 7 .

The order of introducing products at the stage of Exiting the Diet

In the last three weeks allocated to leaving the diet, you are allowed to replace dairy products with meat and fish, and add light vegetable and meat broths to your diet. Low-fat dairy products can be gradually replaced with regular ones. It is allowed to replace apples with other types of fruits and gradually introduce dried fruits into the diet. During the period of leaving the diet, it is advisable to refrain from pasta, baked goods, potatoes, rice, and semi-finished products .

Approximate daily menu of Protasov’s diet at the Exit stage

Recipes for stage 1 of the Protasov diet

Beetroot

To prepare the dish you will need the following products:

Vegetables one at a time: red pepper, cucumber and beets.
100 g cheese 5%.
40 g lettuce.
20 g ginger root.
50 ml kefir.

Vegetables and cheese are chopped, ginger is ground. All products are mixed, seasoned with kefir (kefir needs to be diluted with 100 ml of cool water). The dish is served cold.

Green Boat Salad

To prepare the dish you will need the following products:

4 cucumbers.
1 bell pepper.
200 g cottage cheese.
Dill, pepper, salt and garlic.

The cucumbers are cut lengthwise into two halves and the core is removed and cut into pieces. Dill and pepper are chopped separately, and the juice is squeezed out of the garlic. All products are mixed, prepared minced vegetables are filled with cucumbers. A sail for a boat can be formed from cheese pinned on a toothpick.

Stuffed egg “Protasov style”

To prepare the dish you will need the following components:

One egg and one clove of garlic.
20 g processed cheese.
Salt.

Boil the eggs, cut them into 2 halves, and remove the yolks. The garlic is passed through a press, mixed with melted cheese and yolk, and salted. The resulting minced meat is filled with an egg and sprinkled with grated cheese.

Salad "Freshness"

To prepare the salad you will need the following ingredients:

One each: onion, cucumber, radish.
Two tomatoes.
15 ml yogurt.
Dill, parsley, salt and pepper.

All vegetables are chopped and mixed in a salad bowl, seasoned with yogurt, the dish is salted and decorated with herbs.

Gazpacho

To prepare the dish you will need the following components:

One piece each: celery, bell pepper, garlic clove.
Two cucumbers.
150 ml tomato juice.
Half an onion.
15 ml lemon juice.

Grind cucumber, 1/2 pepper, onion and garlic in a blender, add tomato juice and 50 ml of water. The remaining products are cut into cubes and added to puree. Season the dish with lemon juice and garnish with celery.

Omelet “Protasovski style”

To prepare the dish you will need the following products:

150 g cottage cheese.
Egg.
Greens and salt.

Beat the egg, mix it with cottage cheese and herbs, salt and bake in the microwave for 3 minutes.

Apple kefir smoothie

To prepare the dish you will need the following components:

15 ml lemon juice.
Two apples.
Cinnamon.
0.2 liters of yogurt.

All components are mixed together, passed through a blender, poured into a glass and decorated with mint leaves.

First stage

The diet for 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;
onion;
celery;
cucumbers;
asparagus (except Korean);
bell pepper;
okra;
cottage cheese;
yogurt;
kefir;
cheese;
green apple (no more than 3 pieces per day and only after eating the main course);
egg (1 piece per day).

It is preferable to consume vegetables raw; in extreme cases, minimal heat treatment and steam are allowed.

At first glance, due to the strict restriction of products, 1 week may seem unbearable, but this is not so. From the above ingredients you can prepare many healthy cocktails, salads, and snacks that will diversify your menu.

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

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

Prohibited at the first stage:

sugar, sweeteners;
meat fish;
vinegar, sauces, mayonnaise, ketchup;
Korean carrots;
sausage, frankfurters;
seafood;
gelatin-containing dishes;
honey;
packaged store-bought juices;
soy products;
avocado;
meat broths;
fermented milk products with fillers and additives (muesli, fruit).

Considering the fact that during the first stage the body adapts to a new diet and this period is not easy to tolerate, let us consider in detail the diet of a person losing weight every day.
Menu for 1 week

Days	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Day No. 1	Kefir – 200 ml, cheesecakes	Chamomile decoction, apple – 1 pc.	Beetroot soup with kefir and ginger	Tomato juice, cucumber salad	Apple, cottage cheese, kefir
Day No. 2	Green Boat Salad	Herbal tea, apple	Boiled egg, cabbage salad	Apple, carrot, pumpkin smoothie	Yogurt, low-fat cottage cheese
Day No. 3	Sweet peppers, tomatoes, Protasovsky omelette	Apple kefir smoothie	Cottage cheese balls with garlic, salad of greens, onions, carrots, cucumbers	Cooling cocktail of green tea, apple, cinnamon, ice	Cheese pancakes, yogurt
Day No. 4	Deviled egg, lettuce	Carrot-apple juice	Beetroot salad with sour cream and garlic, egg, tomato juice	Yogurt, apple	Curd casserole, kefir
Day No. 5	Baked eggplants with cottage cheese, green tea	Boiled egg	Gazpacho	Kefir, carrots	Salad "Freshness"
Day No. 6	Omelet “Protasovski style”, yogurt	Apple, tomato juice	Sauerkraut, sweet pepper, green tea	Pumpkin, kefir	Cheese, cucumber salad, seasoned with lemon juice
Day No. 7	Cottage cheese, yogurt	Apple juice with cinnamon	Cheese, tomato salad, egg	Carrot	White cabbage salad with sour cream, tomato

Menu for every day, week 2

Days	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Day No. 8	Baked bell peppers with cheese and garlic filling	Apple	“Green Boat” salad, kefir	Cottage cheese	Cucumber soup, yogurt
Day No. 9	Cabbage salad, apples, stuffed egg	Tomato juice	Gazpacho	Cheesecakes, green tea	Salad with zucchini and onions
Day No. 10	Green peas, omelette, tomato juice	Green tea, cheesecakes	Okroshka made from greens, radishes, cucumbers	Cottage cheese, yogurt	Herbal tea, carrot casserole with cinnamon
Day No. 11	Freshness salad, cheese, green tea	Yogurt-apple smoothie	Boiled egg, carrot-pumpkin juice, cabbage salad	Baked apples	Salad of greens, radishes, beets, garlic
Day No. 12	Apple casserole, herbal tea	Yogurt with cinnamon	Stuffed egg “Protasov style”, cucumber and tomato salad	Tomato juice	Green Boat Salad
Day No. 13	Salad of carrots, sweet peppers, lettuce, herbal tea	Baked apple stuffed with cottage cheese	Boiled egg, beetroot soup	Apple-carrot juice	Salad of bell pepper, onion, herbs, tomato, seasoned with sour cream, kefir
Day No. 14	Omelet “Protasovski style”, tomato juice	Yogurt	Gazpacho	Cheesecakes, green tea	Salad “Freshness”, kefir

Recipes for stage 2

Chicken and carrot salad

To prepare the dish you will need the following components:

Boiled chicken breast – 1/4 part.
Carrots – 2 pcs.
Egg.
3 spoons of yogurt.
Mustard – 1/4.

The egg and breast are chopped, the carrots are grated. Separately mix mustard with yogurt, add salt and pepper, and season the salad with this sauce.

Chicken in kefir

To prepare the dish you will need the following ingredients:

0.5 chicken fillet.
0.5 l of kefir.
Salt and pepper.

The chicken is cut, placed in a baking dish, poured with kefir, and left for 2 hours. Bake the chicken in the oven at 180 °C for 40 minutes.

Salad with vegetables and trout

To prepare the dish you will need the following products:

Lightly salted trout – 0.25 kg.
Radishes – 10 pcs.
One each: apple, cucumber, bell pepper.
Yogurt, salt and pepper

All salad components are cut into strips, placed in a salad bowl, mixed, poured with yogurt, salt and pepper.

Seafood salad

To prepare it you will need the following products:

Salad leaves.
Bell pepper – 1 pc.
Boiled chicken egg.
Peeled shrimp – 0.2 kg.
Tomatoes.
Kefir for dressing.

The shrimp are boiled and cooled, peppers, eggs and tomatoes are cut, lettuce leaves are torn by hand. All components are mixed in a salad bowl, poured with kefir, and salted.

Tuna and Avocado Salad

To prepare the dish you will need the following products:

Avocado – 1 pc.
Lettuce leaves – 4 pcs.
Canned tuna – 1 can.
6 cherry tomatoes.
Spices.

The avocado is cut into cubes, the lettuce is torn by hand, the tuna is mashed with a fork, the tomatoes are cut into halves. All ingredients are mixed, spices are added, seasoned with lemon juice and a teaspoon of olive oil.

Chopped chicken cutlets

To prepare cutlets you will need the following products:

1 kg chicken fillet.
2 eggs.
2 cloves of garlic.
Spices.

Cut the chicken into cubes, add egg, garlic and herbs to the minced meat, and salt the resulting mixture. Form cutlets from the minced meat and bake them in the oven for a quarter of an hour at a temperature of 180 °C.

Caesar salad"

To prepare the salad you will need the following products:

Salad leaves.
8 cherry tomatoes.
Egg.
0.4 kg chicken fillet.
Yogurt.

Marinate the chicken fillet in kefir overnight, then fry it in a frying pan. Bring the meat to full readiness in the oven, covered in foil. The finished fillet is cut into strips, the lettuce is torn by hand, the cherry tomatoes are cut in half, the eggs are cut into cubes. Place all the salad ingredients in a bowl, pour in yogurt and mix.

Dessert "Light".

The apple is grated, poured with yogurt, a little vanillin and cinnamon are added. Dessert is ready.

Second phase

After 14 days, Protasov’s diet menu undergoes the following changes: 300 grams of meat or fish are added to lactic acid products and non-starchy vegetables. At the same time, when preparing dishes, it is worth considering that this weight is indicated in 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 weight loss process stops.

With the introduction of meat/fish into the daily diet, you need to reduce the amount of lactic acid products consumed 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, and oatmeal.

To prepare dressings and sauces for salads, use lemon juice, vegetable oil (sesame, flaxseed, olive), and butter are prohibited.

Detailed menu for the day, week 3

breakfast – “Diet” pizza, unsweetened tea;
lunch – beetroot and carrot salad with apple slices;
lunch – chicken baked in kefir;
afternoon snack – apple juice with cinnamon;
dinner - fish cake or buckwheat porridge, cabbage salad.

Diet 4 weeks

No new products are introduced to the menu; you should adhere to the diet for the third week. During this period, intensive weight loss occurs, since the body is already accustomed to low-calorie foods and begins to actively burn fat deposits.

Sample menu for 4 weeks per day:

breakfast – salad with tuna, avocado;
lunch - apple stuffed with cottage cheese;
lunch – chopped chicken cutlet, beetroot salad with garlic;
afternoon snack – tomato juice, egg;
dinner – okroshka made from vegetables and herbs.

Week 5 instructions

Starting from day 29, the weight loss process reaches the finish line. 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, and lightness appears from the lost kilograms.

Menu for day 5 of week:

breakfast – cottage cheese casserole;
lunch – apple-yogurt dessert with cinnamon;
lunch – fish soufflé, mix of cabbage, carrots, apple;
afternoon snack – baked pumpkin with cheese;
dinner - oatmeal, apple.

Recipes for approved dishes of the second stage

We bring to your attention a detailed description of “Protasovsky” delicacies.

Pizza "Diet"

Ingredients:

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

Cooking principle:

Beat the egg, add salt and soda.
Mash the cottage cheese with 50 milliliters of yogurt, add the egg mixture.
Pour the “protein” dough onto a baking sheet and bake in the oven at 180 degrees until cooked.
Cool the prepared base.
Half a tomato, bell pepper cut into rings.
Prepare the sauce: pass the garlic through a garlic press, mix with mustard, salt, and 50 milliliters of yogurt. Make tomato puree from the second half of the tomato. Add to sauce. Grease the crust with the resulting dressing, place chopped vegetables on top, sprinkle with cottage cheese, and put the pizza in the microwave for 5 minutes.
When serving, decorate with herbs.

Chicken in kefir

Ingredients:

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

Cooking technology:

Wash, cut the chicken fillet into 3 parts, beat.
Place the meat in a container, season with salt and spices, pour in kefir so that the liquid completely covers the bird, marinate for 2 hours.
Preheat the oven to 200 degrees.
Place the fillet in a heat-resistant dish, add 50 milliliters of marinade, cook for 50 minutes.

Fish soufflé

Ingredients:

pollock fillet – 300 g;
egg – 1 piece;
milk – 50 ml;
salt;
lemon juice – 5 ml;
spices (dried onions, ground coriander, thyme, hot pepper).

Cooking sequence:

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

Seafood salad

Ingredients:

peeled shrimp – 200 g;
bell red pepper – 1 piece;
low-fat yogurt without additives – 100 ml;
tomato – 1 piece;
lettuce leaves – 1 piece;
hard cheese – 30 g;
lemon juice – 5 ml;
salt.

Sequence of work:

Boil the shrimp and leave to cool.
Chop vegetables, cheese, herbs.
Mix the ingredients, add salt, spices, yogurt, lemon juice.

Chopped chicken cutlets

Ingredients:

egg – 1 piece;
chicken breast – 300 g;
garlic – 2 cloves;
onion – 0.5 pcs;
salt;
spices.

Cooking technology:

Prepare the minced meat: place all ingredients in a blender bowl and grind.
Form cutlets from the resulting meat mixture.
Place in a steamer and bake for 20 minutes.

Baked fish with vegetables

Ingredients

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

Cooking principle:

Peel the ginger and grind in a blender.
Wash the greens and cauliflower, and divide the latter, in turn, into inflorescences.
Prepare the marinade. Mix salt, mustard, chopped ginger.
Rub the fish fillet with marinade, place in a container, add arugula, cauliflower, and pour kefir over everything.
Place in the oven for 20 minutes, cook at 200 degrees.

The low-calorie dishes described above will help diversify the menu of those losing weight and minimize the likelihood of breakdowns.

Allowed and prohibited foods of the Protasov diet

Foods that can be eaten:

Vegetables	Dairy	Meat products
Bulgarian pepper	Yogurt	Beef
Tomatoes	Kefir	Chicken
Eggplant	Ryazhenka	Turkey
Zucchini	Milk	Veal
Carrot	Cottage cheese	Rabbit meat
Cabbage	Cheese 5% (homemade)	Seafood
Cucumber	Tang	By-products
Garlic	Ayran
Beet
Greenery
Onion
Radish
Turnip

Products that should not be eaten during the Protasov diet:

Alcohol.
Canned foods.
Heat-treated vegetables.
Fermented foods, saltiness.
Smoked and dried products.
Sugar and its substitutes.
Sausage.
Crab sticks.
Vinegar.
Korean salads.
Broths with vegetables, fish, meat.
Beans and soybeans.
Any products containing gelatin.
Juice in bags.
Milk.
Fermented milk drinks with additives.
Cereals, avocado, watermelon.
Agag-agar and other substances that promote gelling of dishes.
Cocoa and honey.
Mushrooms.
Dietary supplement (vitamins can be taken).

Menu examples

Approximate menu for Shuffling, taking into account the features of weekly recommendations for stages 1 and 2 for weight loss.

Week #1

The serving size and number of meals varies individually. Numerical instructions concern mandatory products (apples, eggs).

Monday
Breakfast	cottage cheese with chopped tomato (garlic optional)
Dinner	bell pepper stuffed with cottage cheese
Afternoon snack	applesauce; fermented milk drink
Dinner	zucchini fritters; tomato juice
Tuesday
Breakfast	cottage cheese casserole with apple
Dinner	egg salad with cucumbers and green onions; fermented milk drink
Afternoon snack	freshly squeezed apple juice; cheese
Dinner	fermented milk drink; fresh vegetables
Wednesday
Breakfast	grain cottage cheese; apple
Dinner	spring salad; fermented milk drink
Afternoon snack	cheese; apple
Dinner	salad of chicken egg, tomatoes, asparagus; apple
Thursday
Breakfast	apple-yogurt smoothie
Dinner	beet salad with cabbage low fat cheese
Afternoon snack	applesauce fermented milk drink
Dinner	zucchini fritters tomato juice
Friday
Breakfast	cabbage salad, 1 apple
Dinner	1 egg omelette with cheese; a fresh vegetable salad
Afternoon snack	2 apples; fermented milk drink
Dinner	salad of fresh vegetables with herbs, dressed with yogurt
Saturday
Breakfast	grated carrots, low-fat cheese; 1 apple
Dinner	salad with tomato, basil, cheese
Afternoon snack	fermented milk drink
Dinner	cottage cheese and apple casserole
Sunday
Breakfast	sliced fresh tomatoes, cucumbers, sprinkled with low-fat cheese; 1 apple
Dinner	salad with boiled egg, fresh vegetables, green onions
Afternoon snack	yogurt 1.5%; 1 apple
Dinner	chopped pumpkin, carrots, apple; fermented milk drink

Week #3

It is recommended to make the menu varied to avoid diet breakdowns. Meat dishes are added to the diet.

Monday
Breakfast	cottage cheese and apple casserole
Dinner	steamed fish fillet, fresh vegetables; apple smoothie
Afternoon snack	yogurt 1.5% with added herbs
Dinner	salad with tomato, onion, herbs, seasoned with kefir
Tuesday
Breakfast	cheese omelette; fresh tomatoes, basil
Dinner	salad of apples, beets, cheese; homemade tomato juice
Afternoon snack	fermented milk drink
Dinner	chicken breast meatballs with yogurt 1.5%
Wednesday
Breakfast	1 apple; salad of grated carrots and cheese
Dinner	steamed veal; fresh vegetables with herbs, seasoned with yogurt 1.5%
Afternoon snack	yogurt 1.5%; 2 apples
Dinner	homemade rolls; fermented milk drink
Thursday
Breakfast	salad of grated radish, carrots, sprinkled with grated cheese
Dinner	steamed turkey breast cutlets with herbs; freshly sliced tomatoes
Afternoon snack	applesauce
Dinner	bell pepper stuffed with cottage cheese and herbs; fermented milk drink
Friday
Breakfast	salad of fresh radishes, green onions, seasoned with yogurt 1.5%; 1 apple
Dinner	cabbage and cucumber salad
Afternoon snack	applesauce; poached egg
Dinner	baked fish fillet; tomatoes with herbs; fermented milk drink
Saturday
Breakfast	grated pumpkin, apple
Dinner	boiled veal; freshly squeezed carrot juice
Afternoon snack	fermented milk drink with added herbs; 2 apples
Dinner	salad with egg, tomatoes, cheese; fermented milk drink
Sunday
Breakfast	fresh cucumber, celery, apple
Dinner	baked chicken breast; tomato slices
Afternoon snack	fermented milk drink; 2 apples
Dinner	cheese omelette; sliced cucumbers, tomatoes

Pros and cons of the Protasov diet

Among the main advantages of the diet:

The diet is not starvation, there are no strict restrictions.
During the diet, you will be able to reduce your desire to consume unhealthy foods.
If you combine diet with exercise, you can build muscle.
The result can be seen after the second week of losing weight.
Metabolic processes in the body will return to normal.
The diet promotes quality detox.
The intestinal microflora will be restored.
Libido will increase.
Your appetite will become easier to control.
During the diet, you will be able to stabilize your mental state.
If a person suffered from constipation, then a diet will solve this problem.
Products for creating menus are freely available.
The result will last for a long time.
After eating, there will be no feeling of heaviness in the stomach.

Disadvantages of the Protasov diet:

The first stage of the diet does not allow the consumption of hot dishes, which can negatively affect the functioning of the pancreas.
Since the body will not receive enough carbohydrates, this can lead to a deterioration in well-being, which is expressed in increased weakness and fatigue.
You will need to eat fairly impressive portions of vegetables per day.
You will need to stop drinking alcohol for a long time.
The diet is not particularly varied.

What you need to know

The diet is regulated by the list of foods allowed during this period. It is designed for five weeks, that is, a little more than a month. There are four basic periods, with a set of products offered for each. The menu will be compiled from them.

Without deviating from the truths prescribed by the diet, someone losing weight will receive from 1200 to 1500 kcal, which will certainly affect weight loss and volume reduction.

It is important that such a diet is useful not only for those who want to lose extra pounds, but also for those who follow a healthy diet.

Reviews of Protasov’s diet are left by both categories of people, and almost all of them are positive. Doctors also praised the effectiveness of such nutrition.

Contraindications

Contraindications to the Protasov diet:

Diseases of the digestive system: ulcers, gastritis, esophagitis, duodenitis.
Lactase deficiency.
Allergic reactions to milk protein.
Disturbances in metabolic processes.
Ischemia of the heart muscle, VSD, high blood pressure, atherosclerotic changes in blood vessels.
Urolithiasis, the presence of stones in the bile ducts.
Carrying a child, breastfeeding.
Oncological diseases.

Indications and contraindications

The Protasov diet is suitable for anyone who wants to lose weight. Contraindicated for people who fall into these categories:

They are allergic to dairy products and lactose intolerant.
Patients with gastritis and sensitive to high acidity and vegetables or fruits.
Women during pregnancy or breastfeeding.
People who suffer from hypertension, heart or kidney problems can stick to the diet, but first of all, be sure to consult a doctor and undergo all the necessary tests.
It is not recommended to start a diet for people who have metabolic disorders. In this case, consultation with a specialist is necessary.

Common Mistakes

Protasov's diet allows you to get rid of 7-10 kg of excess weight in just 5 weeks without harm to your health. At the same time, the skin will not sag, and the muscles will acquire a beautiful relief. During the diet, it will be possible to cleanse the body of harmful substances and normalize metabolic processes.

The most common mistakes made by people following the Protasov diet are the following:

Sharp restriction of diet. Sometimes, in an effort to quickly lose weight, those losing weight limit their daily caloric intake to 400 kcal or even less. This leads to the fact that after completing the diet, the weight returns very quickly.
If you neglect breakfast in the morning, then at lunch a person will definitely overeat, which will lead to disruption of the pancreas.
Snacks must be taken into account, that is, included in the total caloric intake.
You can't overeat while on a diet. Despite the fact that the products are low in calories, the standard portion cannot be increased.
You can't give up snacks. If the body does not receive food for more than 4 hours, this will lead to a slowdown in metabolic processes. For snacks you need to choose the right foods: yogurt, cottage cheese, nuts. They are sources of protein and will not lead to excess weight gain.
Calories need to be calculated efficiently. If you do this hastily, the risk of overeating increases.
If a person consumes too much cheese during a diet, this is a sign of excess salt accumulation in the body. Salt promotes the formation of edema, which means the weight will not go away.
During a diet, it is unacceptable to refuse physical activity. It should be taken into account that to burn one kilogram of fat you will need to spend 7500 kcal more than what a person ate.
It is unacceptable to eat glazed curd cheeses or drink fermented milk drinks with additives. This is one of the most common mistakes that people make when losing weight.
If a person drinks less than 2 liters of water per day, then the weight loss process will not occur as intensively as the diet suggests.
During the diet you only need to eat raw vegetables. They can be treated at high temperatures no more than once every five days.
You cannot eat only dairy products, as this will lead to intoxication of the body caused by a surge in ketone bodies.

Operating principle

The nutrition of the diet is structured in such a way that those losing weight can restore proper metabolism. According to women, at the end of the second week they stopped experiencing strong cravings for sweets and other unhealthy foods.

The main thing is to always remember that you need to eat 3 apples every day. They will support the body’s weakened immune system and fill it with sugars and healthy pectins.

Principle of operation:

An adult should consume from 1.8 to 2.5 thousand calories per day.
Kim Protasov's diet menu accepts only milk protein and a large amount of vegetables, so it reduces the figure to approximately 1.2-1.5 thousand calories per day.
The diet promotes a feeling of fullness due to the increased fiber content in food and the slow process of protein digestion.
Those who are losing weight experience virtually no discomfort or other restrictions.
The technique helps cleanse the intestines , allowing the body to better absorb protein.
During the diet , the body easily gets used to juicy and natural food.
The result will be more impressive if you add several effective physical exercises aimed at burning fat.
During the diet, it is prohibited to drink alcohol in any quantity. As a last resort, you are allowed to drink a little dry wine.

News of the development of this technique was first reported back in 1999. At first, she was an active participant in disputes between nutritionists. Only many years of practice have been able to prove the effectiveness of the weight loss system, which can be found on the official website https://dietaprotasova.ru/. Over the entire period of its existence, it has gained a lot of fans all over the world.

FAQ

When will weight loss start on the Protasov diet?
In just two weeks you will be able to see the visible results. During this time, it can take from 1 to 3 kg. If you continue to adhere to the rules of the diet, you will be able to lose up to 10 kg.
Is it possible to eat cheese with a fat content of more than 5% on the Protasov diet?
No you can not. When “cheese” is indicated on the menu, we are talking about grain or homemade cottage cheese.
Is it necessary to eat apples while dieting?
No, not necessarily, they can be used as a snack, as a source of carbohydrates.
Can you eat watermelons while on a diet?
No, you can’t, because this berry leads to an increase in blood glucose levels.
Is it possible to use herbs and spices to improve the taste of dishes?
It is possible, but they must have a natural base.
Should I give up salt completely?
No, it can be consumed in small quantities.
Why is a breakdown dangerous?
This will lead to an increase in blood glucose levels, which means the weight will return.
Is it possible to repeat the diet again as soon as it ends?
No you can not. The diet can be repeated no earlier than in a year.
What grains can you eat while going off the diet?
Rice, peas, semolina, rye cereals, lentils, millet, beans.

The third stage is “exit”

It is important to return to your usual diet slowly and systematically. If, at the end of the diet, you “pounce” on fatty and sweet foods, the weight will quickly return. In addition, the risk of pancreatitis or inflammation of the gastric mucosa increases. You can eliminate the likelihood of these problems by following a five-week program that provides the correct way out of the “shuffle.” It is advisable to take the proposed diet as the basis for the daily menu.

Exit from the Protasov diet by week

week 6

Replace half of the fermented milk products consumed over the previous 7 days with low-fat analogues, and introduce 15 milliliters of vegetable oil into the diet. The daily intake of fat is 30-35 grams. The sixth week menu should be supplemented with olives or nuts (up to 50 grams), proportionally reducing the amount of oil consumed. You can determine the fat content of foods and create a dietary diet using special tables in the “about diet” section on Kim Protasov’s official website;

week 7

Replace two green apples with other fruits: plums, unsweetened pears, oranges. Dates, mangoes, bananas, and persimmons are prohibited. Supplement the previous week's menu with 100 grams of oatmeal;

8 week

Enrich the “previous” diet with dried fruits (prunes, dried apricots, figs) – 150 grams;

Week 9

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 leaving the diet, systematically reduce the amount of dietary products, replacing them with familiar dishes that contain fats and carbohydrates. In the tenth week, you are allowed to eat “light” broths.

Reviews from nutritionists (Natalia Kravtsova, Galina Aniseni, Kim Protasov) and those who have lost weight indicate that more lasting results are obtained if, at the end of the diet, you refrain from eating rice, pasta, bakery and confectionery products for a month.

Reviews about the Protasov diet

Savelyeva Svetlana, nutritionist:
“In general, the Protasov diet is a good system for losing excess weight. However, I will supplement it with some recommendations. If a person experiences flatulence, this indicates an excessive intake of fiber into the body. You can get rid of the problem simply by drinking more water and reducing the portions of raw vegetables. You should also give preference to those products that do not contain so much dietary fiber.”

Evgeniya Salitova, nutritionist:
“The Protasov diet has a balanced menu, so when my patients have no contraindications, I recommend it. In this case, you cannot take any other drugs aimed at losing excess weight. All of them interfere with metabolic processes, disrupting them. I also do not recommend getting involved in heavy sports. The calorie content of the dishes is not high, so you won’t have enough energy for intense training.”

Antonina Stepanovna, gastroenterologist:
“Protasov’s diet can cause bloating and stool disorders, as it contains a lot of fiber and protein. You cannot stick to such a diet for a long time, so as not to provoke various pathologies of the digestive system. You can minimize the risk of their development if you eat food in small portions, but often. You need to choose foods that do not contain large amounts of fiber.”

Irina Yurievna, therapist:
“Fiber from foods can react with some medications a person takes. Therefore, before starting a diet, you should definitely consult a specialist.”

Advantages and disadvantages

The technique is suitable for almost everyone who wants to lose extra pounds.
Moreover, its effectiveness has been repeatedly confirmed in practice. Among the main advantages that this technique can offer are:

The process is well tolerated , since the person losing weight does not need to count the grams consumed.
Within 4 weeks, a person’s metabolism is completely restored.
The body gets used to proper functioning.
The internal cells are completely saturated with the necessary amount of calcium, protein and lactose.
Internal systems are filled with the necessary amount of vitamins, microelements and other useful substances.
Nutrition completely restores intestinal function.

Those who have already managed to evaluate the method from personal experience assure that sometimes difficulties still arise that have to be overcome thanks to willpower:

In the first 14 days , a person losing weight is prohibited from consuming any hot foods, which is why there is a noticeable lack of carbohydrates in the body.
Women experience dizziness , increased fatigue, and a feeling of general weakness.
per day .
Over time , the size of the stomach becomes larger, so women experience difficulty when trying to return to their usual diet.

You don't have to eat a lot of food at one time. You should eat in small portions, but as often as possible. Despite the constant weakness, nothing terrible will happen to the body during the entire period of losing weight, so you should not be afraid of critical changes.

Diet according to Protasov: advantages

The Protasov diet is good because it allows you to perfectly cleanse the body of toxins. Losing weight with it is very effective. Thanks to the presence of a large amount of fiber, the intestines work well, and the body quickly eliminates everything unnecessary. During such a diet, the body receives a lot of calcium, vitamins and other useful substances.

Another plus is that at the end of the diet, the craving for sweets and flour completely disappears. And you don’t really have to go hungry on the “shuffle” diet. You are allowed to eat as many vegetables as you want. But you have to fight the urge to cut off a piece of bread and spread butter on it. It is better not to keep these products at home at all.