Kim Protasov's diet: a healthy way to lose weight

My personal, perhaps subjective, opinion is that there are no ideal diets! If you need to get rid of extra pounds, then you just need to create a calorie deficit, and it doesn’t matter what exactly you limit - fats, carbohydrates or certain foods. The number of meals, intervals between meals, etc. does not play a significant role.
In the process of weight loss, energy balance, or more precisely, its reduction in comparison with the body’s expenses, is the basis. But besides this, there are many more individual aspects that are very important in the process of losing weight. This is motivation, this is the secondary benefit of being overweight, and, finally, certain individual characteristics of the metabolic processes of the body. That is why I consider the ideal strategy in the process of losing weight to be a healthy diet, and it is quite simple. This is not a short-term diet designed for a certain time and certain restrictions, but an ongoing story with the introduction of correct eating habits, normalization of eating behavior and the absence of “food waste” in the diet.

However, one cannot turn a blind eye to the popularity of various dietary programs, which sometimes, if all the rules are followed, taking into account contraindications and in the absence of psychological addictions and eating disorders, can give good results.

One such program that is of interest to those who want to lose weight is the Protasov diet.

The Protasov diet is a “democratic” method of gradual weight loss with a minimum number of contraindications.

At the end of the twentieth century, an original article by the famous nutritionist Kim Protasov appeared in the newspaper “Russian Israeli”, which turned people’s minds upside down, as it forced them to completely rethink their eating behavior.

“Don’t make a cult out of food. A skinny cow is not yet a gazelle,” the doctor’s phrase sounded like a sentence. In addition to a harsh statement of fact, Protasov presented for public viewing a self-developed dietary nutrition plan, with a description of the weekly menu and a list of permitted foods. Since then, after the first publication, the diet was nicknamed in honor of the author, and it “bears” 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 weight loss method does not cause stress to the body, but, on the contrary, promotes the systematic loss of extra pounds without compromising health.

Content:

• The essence of the technique
• Advantages and disadvantages
• Diet rules
• First stage
• Recipes for approved dishes of the first stage
• Second phase
• The third stage is “exit”
• Common mistakes
• FAQ
• Conclusion

Weight loss occurs as a result of eliminating simple carbohydrates and fats from the diet. And it is based on the consumption 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, greens from the 3rd to the 5th week. In addition, carbohydrates with a high glycemic index, which slow down the weight loss process, are completely excluded from the diet of those losing weight. Thanks to this, it is possible to reduce the load on the pancreas, as a result, its work is normalized, and the craving for sweets is reduced.

The abundance of protein in the menu helps burn fat tissue and build muscle, and the fiber contained in raw vegetables normalizes the functioning of the gastrointestinal tract, removes excess fluid, and ensures a quick feeling of satiety.

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

It is noteworthy that cottage cheese, yogurt, and vegetables can be eaten whenever and as much as you want. Drinks you are allowed to drink are purified water, green tea, and weak coffee without sugar.

According to reviews from those who have lost weight, “shuffling” changes a person’s taste sensations, as a result the body gets used to a new healthy diet and there is absolutely no desire to eat forbidden foods (fried, fatty foods, flour, confectionery products).

The author of the diet argued that while following a protein-vegetable diet, a person loses weight exactly as much as it is beneficial directly for his body. Intensive weight loss occurs between days 21 and 35.

According to reviews from nutritionists, it is recommended that the Protasov diet be followed every year as a preventive measure to relieve the body of the body, even those who do not have problems with excess weight.

Protasov's diet

May 4, 2010

Protasovka, or the Protasov diet, is named after the author, most likely fictitious. Elena Chedia, a nutritionist of the highest category at the Clinic of the Institute of Nutrition of the Russian Academy of Medical Sciences, comments.

Protasovka, or the Protasov diet, was named after the author, Kim Protasov

, most likely fictional.
Traditionally, the shuffle lasts five weeks. In the first and second weeks, you are allowed to eat raw vegetables, cheese and yogurts of five percent fat without restrictions. One boiled egg and three green apples per day are allowed. In addition - tea, coffee (without sugar), water. You need to drink two liters of water a day. In the third, fourth and fifth weeks, about 300 grams of fried meat, poultry or fish are added to this, with a slight reduction in the share of cheeses and yoghurts. Elena Chedia, a nutritionist of the highest category at the Clinic of the Institute of Nutrition of the Russian Academy of Medical Sciences, comments. This diet is not balanced according to basic nutritional criteria. In the first phase, any meat and fish are prohibited, which means that in two weeks the body does not receive valuable amino acids
and iron.
In the second phase, fried meat and fish are included in the diet. But they cannot be called
dietary products at all.
Shuffling is also characterized by a large proportion of raw vegetables and fruits in the diet. From a healthy eating point of view, this is not bad. only a completely healthy
gastrointestinal tract
can digest such quantities of raw vegetables and fruits In case of pathology of the digestive organs, this approach can lead to an exacerbation of the disease. In addition, such a diet does not require adherence to a diet
, which is extremely important in the treatment of obesity.
It is worth remembering that the main principle of therapeutic nutrition for obesity is to reduce the calorie content of the diet with a sufficient amount of basic food ingredients (proteins, fats, carbohydrates, vitamins, micro- and macronutrients). Since shuffling implies that permitted foods can be eaten in any quantity and at any time of the day, this principle is practically unattainable
.
After all, the energy value of the diet depends not only on the quality, but also on the quantity of food eaten, and the absorption of food depends on the diet. Conclusion
: the Protasov diet could be a good temporary diet for weight loss, if not for its bias towards an abundance of raw fiber, fried foods and the complete absence of any kind of diet.

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• furia666 muscle tissue breaks down even if you eat 100g+ protein per day, but consume fewer calories than your basal metabolic rate. tested repeatedly on myself. I was doing strength training, gave it up and switched to running - in six months I lost 2 kg of muscle. Now I’m doing strength training again, but if I eat little, my muscles get tired faster during training, I do fewer repetitions: apparently, the body gnaws them for energy. and if you sit on your butt, it’s scary to imagine how much muscle you’ll burn...
• elektrikivanov I agree with ruzy, leading nutritionist Elena Chedia obviously did not familiarize herself with the essence of the diet, so this article does not reflect the essence of the diet. Muscle tissue is definitely not destroyed because you get protein from cottage cheese and yogurt. I just mowed it - the result is 6 kg, and that’s worth a lot
• Rusy_szk I’m just about to use it, but it helped my work friends (in fact, I advised them)). I just found errors in the description: for example, not fried meat and fish, but ONLY boiled breast (usually chicken).
• Pe4eneg Added daily jogging and push-ups to this diet. While quitting smoking, I lost 12 kg along the way. Losing muscle mass while losing weight can only happen in one case: you stopped eating, but never started working. If you keep your body in good shape, and not sit in front of the computer or TV, then there can be no talk about any loss of muscle mass.
• hohlachov Was it really fat? or did you burn muscle tissue? Where should you take amino acids especially in the first week?
• lenavolf I was on this diet. Lost 7 kg weight

Advantages and disadvantages

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

Advantages of the technique:

• no strict restrictions on food;
• reduction of cravings for sweet “bad” foods;
• wide range of approved products;
• building muscle mass (physical activity combined with protein intake tones muscle muscles);
• obtaining visible results after the second week of losing weight;
• normalization of metabolism;
• detoxification of the body;
• saturation of the intestines with bacteria and probiotics;
• increased libido;
• appetite suppression;
• lack of psychological stress;
• elimination of constipation (fiber, which is contained in vegetables, stimulates intestinal motility);
• improvement of the functional condition of the skin;
• accessibility (allowed products, unlike Energy diet mixtures, can be found in any supermarket);
• lasting result (if done correctly);
• feeling of lightness after eating.

Despite many advantages, the Protasov diet, if not followed correctly or practiced in “forbidden” cases, can cause harm to the body.

Contraindications for using the technique:

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

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

Disadvantages of the diet:

• lack of hot dishes during the first stage of the diet (provoking pancreatic dysfunction);
• insufficient consumption of carbohydrate foods (in 80% of cases 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.

Nutritionists strongly recommend that before practicing this weight loss method, carefully study its advantages, disadvantages, contraindications and consult with your doctor.

Disadvantages of the Protasov diet

The main problem with this diet is that it almost completely eliminates the consumption of fats and carbohydrates.
If there is a lack of these essential components, serious health problems can occur. If the body does not have enough carbohydrates, it begins to “eat” its own muscle tissue. Anyone losing weight will have to adapt to the ever-present feeling of hunger, which can only be eaten with raw vegetables. Also, due to a lack of carbohydrates, ketone bodies are formed in the body, which is expressed in a feeling of fatigue, sometimes headaches and nausea. Due to a lack of fats, problems with hair and nails may begin. The body's thermoregulation may also be affected.

All these points cause the main precaution: if you have problems with the kidneys, liver and other organs, Kim Protasov’s diet is not suitable for you. And you absolutely cannot sit on it for more than five weeks, otherwise you can cause very serious harm to the body.

Diet rules

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

Diet principles of Kim Protasov

1. Choose natural fermented milk products. Food that contains harmful additives is prohibited: starch, dyes, sweeteners, thickeners, flavor enhancers, flavorings, stabilizers. The best option for daily consumption is home-cooked food.
2. Maintain drinking regime. To stimulate intestinal function on an empty stomach, it is recommended to drink 500 milliliters of pure water (30 minutes before a meal). The daily fluid intake is 2 liters. Drink water in small portions (30-50 milliliters), having previously distributed 70% of the daily volume over the first half of the day. Lack of fluid leads to hormonal imbalance, as a result, the effectiveness of weight loss decreases by 2–3 times.
3. Avoid taking lozenges, lozenges or cough syrups. Ignoring this rule leads to stimulation of insulin triggers, and as a result, increased feelings of hunger and cravings for sweet foods.
4. During the first two stages of the diet, eat exclusively lean foods. At the same time, it is prohibited to completely exclude “healthy” fats from the menu; the daily norm is 30 grams.
5. Take multivitamin complexes to compensate for micronutrient deficiencies.
6. Monitor the content of “hidden” salt in food. An excess of this substance leads to fluid retention in the body, edema and disruption of the heart.
7. Do not change the sequence of taking approved products.
8. Monitor the condition of the body. If during the diet you experience headaches, intestinal cramps, pain in the epigastric region, pressure surges, renal colic, menstrual irregularities, you should immediately consult a doctor and interrupt the weight loss process.

The following periods of “shuffling” are distinguished:

• the first stage “Adaptation” (1 – 2 weeks);
• second stage “Intensive weight loss” (3 – 5 weeks);
• third stage “Exit”.

After completing the first stage of the diet, blood glucose levels normalize, and as a result, cravings for sweet foods decrease.

Thanks to this, in 14 days the weight decreases by 2 - 3 kilograms. Compliance with the mentioned rules during the second “fixing” phase will help you lose another 4 – 5 kilograms. However, we can talk about results only if we exit the diet correctly.

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

Diet of Kim Protasov - reviews

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Tatiana

https://irecommend.ru/content/devchonki-obyazatelno-poprobuite

Advantages:

• effective, easy and inexpensive
• It’s especially easy to follow in the summer
• not hungry
• teaches healthy eating

Girls and boys, be sure to try this diet; people over 100 kg of weight lose weight on it, transforming beyond recognition. I know many examples of whom this diet really helped. Unlike other diets, the “shuffle” diet is not a starvation diet or strict; by following it, in a few days you will feel differently (I judge by myself) you no longer crave fatty, starchy foods, and your body acquires some kind of lightness. In principle, some people “sit” on such a diet all their lives, sometimes allowing themselves indulgences in food and do not gain weight and their health improves. After giving birth, I weighed 70 kg and on this diet I lost 10 kg in 6 weeks, I want to lose another 5 and I will be an inch. So try it, you won’t go wrong.

Nayra

https://irecommend.ru/content/byvaet-2

Advantages:

• It’s especially easy to follow in the summer
• practically no need to cook
• teaches healthy eating
• simple products

Flaws:

• long duration
• It doesn’t help everyone, you have to cook separately for your family
• patience is required

I am on the Protasov diet 3 times. The first time - 2.5 years ago - it was very easy, the weight went somehow unnoticeably, but those around me immediately noticed, the size of my clothes dropped by 2 sizes, I bought a lot of outfits to celebrate. By the way, I didn’t strictly adhere to food restrictions (for example, I drank kefir the whole time, I was convinced that there was no sugar in it, and only at the end of the diet I noticed the presence of sugar; I bought store-bought cheese 40-45%, because we don’t have any others, making it myself was a chore - I generally don’t like messing around in the kitchen).

I sat down for the second time about a year later - but couldn’t stand it, I quit after 3 weeks - there were no results, no pleasure either.

Now I sit 3 times - but there are no such results as the first time. Week 4 - and the minus is only 3 kg, and there are no visible changes. Right now I’m sitting here kicking myself - literally an hour ago at lunch I ate (I can’t find another word for it) a smoked chicken leg, whole, with a greasy skin, and didn’t choke. And the worst thing is, I feel a seductive taste in my mouth.

I think it's all about age. 2.5 years ago I had not yet gone through menopause. Now it is in full swing. and I don’t know what to do - I don’t want to put on weight, I still have a closet full of clothes bought 2.5 years ago, many of them still have labels because I haven’t had time to wear them.

Has anyone tried this diet during menopause, does it work for older women?

ElKanexydeika

https://irecommend.ru/content/dieta-protasova-0-kg

I read reviews about Protasov’s diet. Minus 10, minus 8, etc.. I also decided. It's the fourth week of the diet. I did NOT eat anything except sour milk, cheese and raw vegetables. Every morning 10 minute exercise

Result -0 kg. Start of the diet April 28, 2015-70 kg today -70 kg. everything is in its place. Height 169. Volumes are nowhere minus a centimeter. Maybe I ate something wrong?

Ler4ik

https://otzovik.com/review_4907129.html

Advantages:

• works

Flaws:

• there may be problems with the gastrointestinal tract

When I started having problems with my joints, they began to actively recommend that I lose weight. Due to my underlying illness, I could not resort to the usual methods - running, walking, going to the gym. In general, monitoring your weight when your health is poor is problematic.

Then I started looking for a diet, and I had quite strict requirements for it:

• so that it does not affect blood pressure in terms of increase
• so as not to be hungry
• so that it can be easily carried
• and so that there is a result with a minimum of loads.

I’ll tell you more about the minimum.

If you take into account all my days and months, then in general, I was engaged in shuffling for about a year, until I was diagnosed with “arthrosis” and a state in which all my previous wrestling experiences became inaccessible to me. Roughly speaking: when you sit, you have two options: eat everything you want and be, as they say, “in the body,” or eat like a bird and think that maybe it won’t be worse. So now I eat a little more than a bird, I’ve thrown out everything, including mayonnaise sauces, fried foods, soft bread, and I’m gaining weight, even though I’ve never been Thumbelina for the reasons already mentioned. So the diet works, in total, I managed to lose 6-7 kilograms on it, for me, with low mobility, this is the result. Of course, I didn’t sit still like a mushroom in a clearing. I did all the physical exercises that were available to me and walked up the stairs. Every day. Two floors up, two floors down. The result was visible, my old jeans fell off me one fine morning. A week later I had to update my wardrobe.

Now, of course, I am almost the same weight as I was: it is impossible, in my case, to control my weight while taking pills. Now I have another valuable instruction from the doctor: “Eat everything, take care of the bones.” Only salt is seriously limited. And now I endure food restrictions much harder than during the shuffle. The diet was not hungry even once. For the first week I crunched on vegetables like a hare, at any time of the day or night. I took non-starchy vegetables - cucumbers, tomatoes, cabbage, bell peppers. I cheated with the milk - they generally recommend kefir or low-fat yogurt, but I don’t tolerate sour milk well, so I replaced it with fermented baked milk at 4% (milk up to 5% is allowed). I calmly drank a liter. The egg was also eaten with a bang. But things didn’t work out for me with apples; I don’t like them. I also hardly ate cheese and didn’t want it. Therefore, instead of 3 pieces, I had difficulty stuffing 2 apples into myself. I ate the allowed grain cottage cheese less often than possible. I didn’t have a headache, I was full, my blood pressure dropped to normal. It was recommended to limit salt, so I removed it altogether for a week.

The second week of food was the same as the first, only I ate even more vegetables. Since heat treatment is excluded, these were mainly salads. Dressed with yogurt.

In the third week, meat is added - 300 grams. I barely ate 200. After introducing meat, it is recommended to reduce the consumption of cheese and cottage cheese, but I did not reduce it because I ate them to a minimum.

Instead of meat, you can take fish or poultry. That's why I alternated meat days with fish days. I took the most ordinary cod and boiled it. You can bake it, but I didn’t bother.

The diet has not changed for the last two weeks. It is important to drink water at all stages.

Getting out of the diet was quite easy: every week you need to gradually introduce, or rather, return, foods. I remember starting with two sips (literally) of potato broth and a few drops of vegetable oil in the salad.

After leaving the shuffle, I changed my diet a little, but basically I didn’t change anything. The doctor who measured my blood pressure in the waiting room asked: “Are you sure you have hypertension? You can be sent into space."

To summarize: I liked the diet, it even gave results in my case. And if a healthy person sets a goal for himself, overcomes his appetite and gives himself physical activity, then, I think, the results will be much higher.

lara li

https://irecommend.ru/content/otlichnaya-dieta-no-est-minusy

Advantages:

• easy and not hungry

Flaws:

• I have problems with digestion, I have to cook separately for my family

I learned about this diet a year ago from my friend, she followed it honestly for 10 weeks (with minor violations, though) and she managed to lose not less than 10 kg. Of course my eyes lit up, I bought vegetables and milk and went to FIGHT!!! in the first days everything went quite normally, the weight came off, and I felt light and wanted to lose weight even faster, but by the middle of the second week I realized that not everything was as “chocolate” with me as with my friend! My stomach hurt very badly, I constantly felt sick, my body felt weak... then I decided it was time to stop... The result was minus 3 kg in less than 2 weeks, but I realized that this diet is not suitable for people who have problems with the gastrointestinal tract. This is my personal experience, but it’s up to YOU ​​to decide))).

Victoria

https://dietyiotzyvy.ru/diety/kima_protasova

I stayed on this diet for 3 weeks and lost 10 kg. I am very pleased with the results of my weight loss.

Helena

https://dietyiotzyvy.ru/diety/kima_protasova

The diet is wonderful, I followed it twice with a long break. The first time the effect was more noticeable. God loves a trinity. I will try again. I recommend seasoning raw vegetables with Fetaki cheese - it’s delicious and you don’t feel hungry. It just turns out something like a Greek salad, and the taste can be varied with all sorts of greens - cilantro, basil, etc. By the way, a boiled egg can also be chopped into a salad once a day.

ALTYN

https://safeyourhealth.ru/dieta-kima-protasova-otzyivyi-menyu-i-retseptyi/

The first 10 days - 5 kg, and all the weight remains, today is the 4th day of the third week, and the weight remains unchanged ((((

Lisa

https://dietyiotzyvy.ru/diety/kima_protasova

I really liked the diet, I tried it the first time, I lost 10 kg, I want to do it again. You fill up very well with vegetables and are not hungry. Everyone at work and at home noticed, but they won’t recognize it. I seasoned the vegetable salad with vegetable oil (it didn’t hurt, literally a spoon).

Guest

https://www.woman.ru/health/diets/article/87470/

I just finished the diet, it was difficult, I thought about food all the time for the first week, I dreamed about how I was eating. But I lost weight, even my husband noticed. I lost 7 kg. , not very happy, height 174, now I weigh 80.

Svetlana Muzychenko28

https://lady.mail.ru/forum/topic/kima_protasova_dieta/

The most competent diet I know!!! With her help I lost 20 kg. I changed my wardrobe)) and generally became a different person. I often unload to keep myself in good shape.. I recommend it to everyone!!!

Ann22

https://www.nadietah.ru/dieta-kima-protasova

Hi all!

Unfortunately, the Protasov diet is not suitable for me personally: ( I read a lot and read a lot about it before I started. The fourth week has begun, and the result is only minus 1 cm in all respects and minus 1 kg... I’m doing everything right, we are sitting on Protasovka with my father, he is much larger than me, so 15 cm has already gone from his stomach. So, apparently, to each his own. But I’m not upset, I decided to sit through Protasovka, and when I’m finished, just normalize my diet (don’t eat about after eight, because I always go to bed late, drink a lot of water, don’t eat fried foods, flour. I already consume salt and sugar in very small quantities, because I don’t want any more.) I also plan to seriously engage in bodyflexing, and then airshape.

I wish everyone not to despair because of the negative or “no” results of diets! It’s always easier to hang up your legs and resign yourself than to fight to the last to achieve what you want. Work hard and never give up!

Hooray : )))

Irina

https://www.pravilnoe-pokhudenie.ru/diety/dieta-kima-protasova-otzyvy.shtml

Last year I was on the Protasovsky diet and lost seven kilograms, but due to the fact that I did not pay attention, or rather, was too lazy to find out about leaving the diet, I did not consolidate the result. Now I’m sitting on it again, for the third week already. Well, what can I say, I lost a little in kilograms, but the volumes went well. I had to update my wardrobe. I found some loopholes in this diet. Here is one of them - you can drink dry wine (just a little). Now I have a sore throat and have to use throat lozenges

Olga Tingaeva

https://lady.mail.ru/forum/topic/kima_protasova_dieta/

A wonderful diet, not even a diet, but a proper nutrition system. I liked it, you don’t go hungry and the kilograms come off gradually. Class

Lily

https://www.azbukadiet.ru/2017/12/22/otzyvy-o-diete-kima-protasova.html

Last year I was on the Protasov diet, followed all the recommendations and lost 10 kilograms. With a height of 165 cm, I weighed 57 kg, which suited me quite well. This weight remained for a relatively long time, but recently began to increase again. I decided to take a course of Protasov’s weight loss method again. I would like to note that for me it is easy because I am a vegetarian. But my friend, for example, who was accustomed to eating meat and sweets every day, was never able to reach the end.

di1003

https://www.woman.ru/health/diets/article/87470/

I lost 15 kg during the postpartum shuffle!

Aitina2016

https://otzovik.com/review_4138293.html

Advantages:

• Possible weight loss if you are overweight

Flaws:

• Poor nutrition
• Digestive problems
• Lack of protein
• Limited product list
• Gastric distension

In March, I tried to go on the Protasov diet, nothing good came of it, I lost 2 kg in 4 weeks: I entered weighing 58 kg, came out weighing 56 kg, and did not continue on, because it is a mockery of the body:

• Coarse fiber injures any healthy mucous membrane - in the fourth week of the diet, my stomach stopped responding to any medications, and terrible pain did not leave me.
• A person needs 1-1.5 grams of protein per day to maintain muscle mass per desired weight; on days of sports, the amount should be increased to 2 grams. How much do we get from 1 egg and 600 grams of sour milk? It would be good if these 600 grams consisted of cottage cheese, but it is impossible to eat that much cottage cheese.
• Why can't you add sweeteners to your food? To forget the taste of sweets? For what? For what? The body must get sweets, especially since 3 apples a day is also sweet.
• No willpower, no go straight to PP? The willpower to go on a diet came from somewhere!

Of course, it’s easier to follow this diet because the list of products is limited, but sooner or later you’ll have to return to your usual lifestyle and eat everything. It’s easier to gradually switch to PN and eat nutritious food, rather than suffer for 8 weeks from the fact that you can’t do anything else except the grocery list.

Yana

https://pohudejkina.ru/dieta-kima-protasova.html

Not a bad diet, I tried it once and lost five kilograms. In addition to losing weight, there was lightness in the body.

Zvonok

https://www.pravilnoe-pokhudenie.ru/diety/dieta-kima-protasova-otzyvy.shtml

Advantages:

• It’s especially easy to follow in the summer
• no feeling of hunger
• simple products
• effective.

Flaws:

• the main thing is to start
• expensive products in winter.

Hi all. I want to share my SALAD recipe, which helped me stick to my diet very comfortably. The diet itself is very convenient and easy to follow, as there are few restrictions. The main thing is to endure the first 2-3 weeks without meat (as my daughter says). A detailed description of the diet can be found easily on this website. The most important thing is that in the first 2-3 weeks you can eat ANY (except avocado, beans, etc.) vegetables, dairy products up to 5% fat, 2 hard-boiled eggs and 3 green apples per day. I tried to eat everything separately, but in the end I developed my own SALAD: For 1 day: cut all available vegetables (cucumbers, tomatoes, of course), lettuce leaves, greens, bell peppers, something else... Add chopped hard-boiled 2 eggs (day norm) and most importantly, what adds satiety for the whole day - TU TU TU!!!! Cottage cheese "Homemade Cheese" 5% fat from the Karat factory. I prepared such a bucket for myself for the whole day. I don’t know how much it weighs (large salad bowl). And she ate little by little all day. There is no hunger, because the salad is very filling. If you are really hungry, eat “pure” Karat curd, it is very filling and has 5% fat content. There are no restrictions on the amount of salad. THERE IS NO HUNGER AT ALL. In my experience, if you eat everything separately, the diet is more difficult to tolerate.

I ended up losing 8 kilograms in 5 weeks. Good result.

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 approved dishes of the first stage

To diversify the menu of the first and second weeks, we recommend that you consider a list of the most popular “Protas” dishes.

Recipes for their preparation

Beetroot

Ingredients:

• cucumber – 1 piece;
• red pepper – 1 piece;
• beets – 1 piece;
• cheese – 100 g;
• ginger root – 20 g;
• kefir – 50 ml;
• lettuce – 40 g.

Cooking principle:

1. Peel and cut vegetables and cheese.
2. Grate the ginger.
3. Mix the crushed ingredients in one container.
4. Dilute kefir with 100 milliliters of cold water, season with vegetables.
5. Before serving, cool the dish to 18 degrees and garnish with herbs.

Green Boat Salad

Ingredients:

• cottage cheese 5% – 200 g;
• bell pepper – 1 piece;
• cucumbers – 4 pcs;
• dill;
• salt;
• pepper;
• garlic.

Sequence of technological processes:

1. Cut the cucumbers lengthwise into two halves and cut out the seeds from the middle. Grind the resulting pulp.
2. Chop the bell pepper and dill.
3. Peel the garlic, squeeze out the juice.
4. Mix the crushed products with cottage cheese and add salt.
5. Stuff 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 “Protasov style”

Ingredients:

• processed cheese – 20 g;
• egg – 1 piece;
• garlic – 1 clove;
• salt.

Cooking principle:

1. Boil, cool the chicken egg, cut in half lengthwise. Remove the yolk from the resulting halves.
2. Grind the garlic using a garlic press.
3. Prepare the filling: combine processed cheese, yolk, garlic, mix thoroughly. Salt the resulting mixture.
4. Place the filling into the egg white halves. When serving, sprinkle with hard cheese.

Salad "Freshness"

Ingredients:

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

Creation sequence:

1. Thinly slice the vegetables, place in a salad bowl, and mix.
2. Chop the greens, add salt and pepper.
3. Mix all salad ingredients, season with low-fat unsweetened yogurt without fillers. If desired, you can add an egg or cheese to the dish.

Gazpacho

Ingredients:

• celery;
• bell yellow pepper;
• cucumbers – 2 pcs;
• tomato juice – 150 ml;
• onion – 0.5 pcs;
• garlic – 1 clove;
• lemon juice – 15 ml.

Sequence of work:

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

Omelet “Protasovski style”

Ingredients:

• cottage cheese – 150 g;
• egg – 1 piece;
• greenery;
• salt.

The principle of preparation is as follows: beat an egg, add all ingredients to the air mixture, mix, pour into a baking container, and place 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 and blended in a blender. When serving, garnish with mint.

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:

1. Beat the egg, add salt and soda.
2. Mash the cottage cheese with 50 milliliters of yogurt, add the egg mixture.
3. Pour the “protein” dough onto a baking sheet and bake in the oven at 180 degrees until cooked.
4. Cool the prepared base.
5. Half a tomato, bell pepper cut into rings.
6. 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.
7. 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:

1. Wash, cut the chicken fillet into 3 parts, beat.
2. 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.
3. Preheat the oven to 200 degrees.
4. 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:

1. Cut the fish into small pieces (2 cm x 2 cm), place in a mold.
2. Beat egg, salt, spices, milk. Pour the resulting mixture over the fish.
3. Preheat the oven and place the soufflé in the oven for 25 minutes. Bake at 180 degrees.
4. 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:

1. Boil the shrimp and leave to cool.
2. Chop vegetables, cheese, herbs.
3. 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:

1. Prepare the minced meat: place all ingredients in a blender bowl and grind.
2. Form cutlets from the resulting meat mixture.
3. 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:

1. Peel the ginger and grind in a blender.
2. Wash the greens and cauliflower, and divide the latter, in turn, into inflorescences.
3. Prepare the marinade. Mix salt, mustard, chopped ginger.
4. Rub the fish fillet with marinade, place in a container, add arugula, cauliflower, and pour kefir over everything.
5. 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.

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.

Exit from the Protasov diet

After 5 weeks, when the body has shed excess fat and cleansed itself, you can gradually switch to normal nutrition. First, it is allowed to add vegetable oil to salads (it is prohibited during the diet) and eat nuts. Then the apples can be replaced with other fruits. For breakfast, instead of the usual vegetables, you should cook whole grain porridge or eat a small amount of low-fat cottage cheese.

Later, some vegetables can be replaced with chicken breast, milk and other protein products. All new ingredients are introduced into the menu gradually so as not to cause stress to the body. These are the main provisions and recommendations of the famous Protasov diet for every day.

Common mistakes

Kim Protasov's diet is a gentle weight loss technique that helps you lose 7 to 10 kilograms of excess weight in 5 weeks, while maintaining relief on your body. In addition, a special diet allows you to cleanse the body of toxins and normalize metabolism. This is evidenced by photos before and after people losing weight, presented on the nutritionist’s official website.

If, despite carefully following all the rules, the technique does not bring the desired effect, it is worth double-checking the correctness of its implementation.

Common mistakes “according to Protasov”

1. Reducing your daily diet to 300–400 calories. A minimal amount of food during the first stage leads to a weight loss of up to 6 kilograms. However, after stopping the diet, the lost kilograms return. This is evidenced by the reviews and results of people who have lost weight and the author of the method, Kim Protasov.
2. Refusal of breakfast. Skipping a morning meal in 90% of cases leads to overeating at lunch and pancreatic dysfunction.
3. Unaccounted meals. It is important to calculate the calorie content of the daily diet, taking into account even minor snacks.
4. Binge eating. This is due to the fact that the permitted foods are low-calorie, and as a result, in order to saturate the body, there is often a desire to increase the portion of the dish.
5. Avoid snacking. If you do not eat food every 4 hours, then the body, going into “starvation mode,” reduces protein synthesis and slows down metabolic processes. Protein products (raw nuts, cottage cheese, yogurt) are the best option for additional meals.
6. Calorie counting on the go. If you do not determine the energy value of your daily diet in advance, the risk of consuming “extra” food doubles.
7. Excessive consumption of cheese. Salt retains water in the tissues, causing swelling, as a result of which weight does not decrease.
8. Lack of physical activity. To lose 1 kilogram of weight, you need to burn 7,500 calories more than a person ate.
9. Consumption of sweet curds, glazed or processed cheeses, fermented milk products with a long shelf life (10-14 days). These products contain sugars, starches, and unnatural additives that help slow down weight loss.
10. Violation of the drinking regime. Insufficient water consumption leads to a slowdown in metabolism, and, as a result, to a halt in weight loss.
11. Thermal processing of food. Dr. Protasov's diet involves eating raw vegetables. Eating baked foods, especially at the first stage, is recommended extremely rarely - maximum once every 5 days.
12. Eating exclusively dairy products. A deficiency of complex carbohydrates in the daily diet leads to a slowdown in fat metabolism and the formation of ketone bodies, which provoke intoxication of the body.

Compliance with the fundamental rules of the diet and correcting mistakes is a guarantee of quick and effective weight loss.

Protasov's diet: diet for the fourth and fifth weeks

In the last weeks of the Kim Protasov diet, you continue to eat raw vegetables, lean meat, fish or chicken, eggs, cheeses and apples. Oddly enough, many of those who have gone through the “shuffle” claim that it is at this stage that the extra pounds are lost most intensively. It is important to mentally prepare yourself to leave the diet: if suddenly the Protasov diet has tired you a little, take comfort in the fact that soon you will be able to eat again many of the things that you have not seen for five long weeks! But be careful and moderate so that the effect of the Protasov diet lasts for a long time.

FAQ

How many days will it take you to lose weight on the “shuffle”?

The first results are noticeable after 14 days (minus 1 – 3 kilograms). Compliance with the fundamental principles of the diet and the correct exit from it guarantee a systematic weight loss to 10 kilograms in 10 weeks.

Is it acceptable to eat cheese with a fat content of more than 5%?

No. Kim Protasov, by the term “cheese”, means taking grained or homemade low-fat cottage cheese 1 - 5%. The best solution is to use a “dense” fermented milk product prepared by yourself. To create 5% cheese at home, you will need the following ingredients:

• whole milk – 250 ml;
• cottage cheese 5% – 1 kg;
• table sea salt – 4 g;
• raw egg – 1 piece;
• melted butter – 15 ml;
• baking soda – 1.5 g.

The cooking principle is as follows:

• pour the cottage cheese with hot milk (50 - 60 degrees) and boil for 10 minutes over low heat;
• pour the boiling mass onto a sieve and let it sit for 15 minutes;
• add oil, soda, salt, egg to the mixture and mix thoroughly;
• Boil the resulting mass until it becomes “sticky” (stirring constantly);
• Place the mixture in a container and press down.

It is advisable to prepare homemade cottage cheese in small portions at least once every two days.

Is eating apples a prerequisite for following a diet?

No, they are an additional product to maintain the balance of carbohydrates in the body. It is prohibited to replace apples with other fruits.

Is it possible to have watermelon on the Protasov diet?

It is forbidden. Watermelon is a high glycemic food. Since taking the berry leads to a sharp rise in blood glucose levels and the release of a large dose of insulin, the author of the diet classifies it as a prohibited ingredient.

Is it possible to add herbs and spices to food?

Yes. At the same time, it is important to ensure that the seasonings contain only natural ingredients. Vanilla sugar is prohibited.

Should I completely eliminate salt from my diet?

No. Salt can be consumed in minimal dosages - 5 grams per liter of liquid.

What are the risks of eating one piece of cake (breakdown)?

Taking even a small portion of “fast carbohydrates” disrupts the insulin balance, which is “responsible” for the deposition of fatty tissue. As a result, lost weight is returned.

Is it possible to repeat the course immediately after completion?

No. The maximum duration of Protasov’s three-stage diet is 10 weeks (5 – compliance, 5 – exit). After this, the body needs rest. Ignoring this recommendation is fraught with problems with the digestive tract, the return of lost weight and constant breakdowns. The optimal frequency of therapy is once a year.

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What cereals are best to exclude when leaving the diet?

Rye, rice, peas, semolina, legumes, lentils, wheat, beans.