Reviews of Kim Protasov’s diet and weight loss 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.

Description of the Protasov diet

The essence of Protasov’s diet is the negative calorie content of vegetables. In other words, the body expends more calories to digest plant fiber (fiber) than is contained in the vegetable itself.

1. The technique is based primarily on raw vegetables. The fact is that the basis of vegetables is coarse fiber, which helps the gastrointestinal tract function.
2. The second most important component of Kim Protasov’s diet is fermented milk drinks. The bifidobacteria they contain have a beneficial effect on the microflora of the stomach and intestines.
3. The apples present in this menu serve as a kind of dessert. The recommended green variety has the lowest concentration of sugar, which will help maintain a stable level of insulin in the blood, thus controlling the feeling of hunger.
4. A boiled chicken egg, present in the mandatory daily diet, saturates the body with a sufficient amount of microelements, fats and groups of vitamins “A, E, D, B12”, which are contained in the yolk.

The listed vitamins primarily play an important role in the nutrition of nails and hair, and also help maintain the stability of the menstrual cycle, which is important for women. The yolk of one egg contains a third of the daily requirement of fat. The rest is supplemented by dairy products.

Operating principle

Over its twenty-year history of existence, Kim Protasov’s diet has gained many fans who received positive results without depleting the body. Users succinctly summarized the main thesis of the entire methodology: “A skinny cow is not a gazelle.” The essence of this expression is to ridicule the modern cult of food. In addition to those who have lost weight, the positive properties of the diet are noted by world-famous nutritionists. Although it is worth noting that not all of them speak unambiguously about the technique.

Kim Protasov's diet is based on the following principles:

1. The main emphasis in the diet is on light but nutritious meals, mainly using fresh or frozen vegetables, or dairy products.
2. The diet does not require sadomasochism from a person; there is no need to severely reduce the diet and reduce the amount of food per day to zero. On the contrary, such a nutrition system encourages food intake, and works on the principle: “Do you want to lose weight? Eat!” Moreover, eating is also allowed at night.
3. Kim Protasov's method is based on a strictly regulated diet, completely excluding other foods.
4. The duration is 5 weeks, during which there are 4 stages. Each stage has a different diet.
5. Proper adherence to a diet involves a daily meal of food, the calorie content of which ranges from 1.2 to 1.5 thousand calories.

Additional tips:

1. Daily fat intake should be limited to 35 grams.
2. Sometimes you can replace fresh vegetables with oatmeal, which is boiled in water. Paired with porridge, you can eat up to 100 grams of low-fat cottage cheese.
3. You shouldn’t force yourself to drink exactly 2 liters of fluid a day. If the body resists, then the required portion of water has already arrived.

You should not believe methods that promise weight loss with a free diet. All mechanisms of the body are triggered by the competent mutual work of the micro and macro elements of food.

Permitted and prohibited products

Here is the “white list” for Kim Protasov’s diet recipes:

1. Classic vegetables. Exceptionally fresh: eggplant, radishes, beets, onions, garlic, cucumber, cabbage, carrots, tomatoes, bell peppers, turnips and greens.
2. Vegetable juices. Exclusively freshly squeezed.
3. Beef, veal, chicken. Fillet without fat.
4. Seafood and white, non-oily fish.
5. Dairy products with minimal fat content: milk, kefir, cottage cheese, fermented baked milk and yogurt. Anything above 4% fat is not acceptable. However, these products should not be completely fat-free.
6. Boiled chicken egg.
7. Green apple.
8. Tea coffee.

The following list contains items that must be excluded from the Protasov diet menu:

1. Vegetable and butter.
2. Any flour products and cereals.
3. Meat and meat products, except as stated in the permitted list above.
4. Non-classical cheeses such as feta, feta cheese, etc.
5. Sugar and sugar-containing products, without exception. Including sweeteners.
6. Potatoes, nuts, salt, any alcohol.

We offer you more detailed information in the Protasov diet table.

Myths and refutation

Myth 1 : To lose weight, you need to eliminate fats from your diet and reduce your calorie intake as much as possible.

Refutation 1 : Fats should never be excluded from the diet! The amount of calories consumed (depending on certain characteristics of the body), on the contrary, should be increased in order to start and normalize metabolism.

Myth 2 : Pain during a diet is normal, because the body does not receive elements.

Refutation 2 : Stomach pain is a sure sign that the diet is not suitable for the body. You should immediately stop the diet and consult a doctor.

Myth 3 : To lose weight, you only need to eat according to Kim Protasov.

Rebuttal 3 : Some people really only need to diet to lose weight. However, all doctors recommend playing sports, this will improve not only physical, but also mental performance.

Diet according to Protasov by week

Throughout the entire period of the diet, you must drink at least two liters of clean water daily. In general, the technique consists of two stages, with a total duration of five weeks. The first two weeks we eat mainly raw vegetables and dairy products.

The daily diet necessarily includes one egg and three green apples. Recommended proportion, two to one:

• two parts vegetables;
• one part dairy product.

Those. for two kilograms of vegetables - one kilogram of dairy products, respectively. Otherwise there are no restrictions.

From the third week we introduce three hundred grams of boiled or baked meat into the daily diet.

In order not to get confused and to achieve maximum effect, it is important to follow your food intake during the day:

1. First breakfast;
2. Lunch;
3. Dinner;
4. Dinner.

Made wisely

You can make your own yogurt. You just need to add yogurt starter, which is sold in stores, or a jar of natural yogurt to warm milk.

Wrap the container and leave at room temperature for 12 hours. This time is enough to ferment the products. Then divide the finished yogurt into portions and put it in the refrigerator.

Homemade yogurt can be stored in the cold for three days.

You can make homemade diet mayonnaise using homemade yogurt.

To do this, take 100-125 ml of yogurt, mix in a blender with a teaspoon of soy sauce and Dijon mustard; if desired, you can add chopped garlic. The mixture is whipped until it becomes an emulsion. They can also be stored for no more than three days.

You can also make your own cheese at home. To do this you will need a glass of milk, half a kilo of low-fat cottage cheese, one egg.

Half a tablespoon of salt and butter, baking soda on the tip of a knife.

Boil the cottage cheese in milk for about 10 minutes, stirring constantly. Then the mass is allowed to cool to room temperature, filter it through cheesecloth and add all the remaining ingredients.

Mix everything well and place in a water bath for 10 minutes. Then place the finished cheese in a suitable container, cover and place under a press to drain excess moisture. You can try it in the morning.

You can make a very tasty casserole using your own yogurt and milk. For 250 g of cottage cheese, take 2 tablespoons of yogurt, 1 egg, 2 apples.

Place thinly sliced ​​apples on the bottom of the pan. Pour a mixture of the above products on top, which must first be mixed in a blender.

The dish is baked in the oven at 180 degrees for half an hour. The casserole should cool slightly, about 10 minutes, in the switched off oven.

Menu for every day

Below is a detailed description of one week of the Protasov diet by day:

The first day:

1. one hundred grams of cottage cheese; one apple; Black tea.
2. egg; kiwi.
3. chopped tomatoes with cheese; a glass of freshly squeezed tomato juice.
4. syrniki; kefir.

Second day:

1. cucumber-tomato salad with cheese; baked apple; green tea.
2. cottage cheese, 100 gr; kefir, 200 ml.
3. chopped tomatoes with cheese; a glass of freshly squeezed tomato juice.
4. syrniki; Ryazhenka

Day three:

1. boiled lean rolled oats; one egg; coffee.
2. kefir with the addition of chopped cucumber or apple.
3. boiled fish or carrot stew with the addition of herbs and celery; Herb tea.
4. vegetable stew of carrots and eggplants with the addition of cheese; whole grain bread, 50 gr.

Day four:

1. Cucumber and tomato salad.
2. cottage cheese casserole with cinnamon; Apple juice.
3. lean okroshka soup from “white list” products with cabbage; carrot salad with garlic, seasoned with sour cream; coffee.
4. baked chicken breast; apple and cabbage salad seasoned with fermented baked milk; green tea.

Day five:

1. syrniki; a glass of plain yogurt.
2. vegetable salad with the addition of apple, sprinkled with lemon juice.
3. chilled vegetable soup; a glass of freshly squeezed tomato juice.
4. assorted vegetable salad with added cottage cheese; apple; coffee.

Day six:

1. bell pepper and tomato salad; yogurt.
2. apple; freshly squeezed apple and carrot juice.
3. baked fish, 200 gr; mixed vegetable salad; chamomile tea with thyme.
4. baked tomatoes and zucchini with cheese; Black tea.

Day seven:

1. omelet with added spinach; coffee.
2. Apple puree with added cottage cheese.
3. chopped chicken cutlets or assorted finely chopped vegetables with the addition of shrimp; Ryazhenka
4. pumpkin and apple salad with carrots; a glass of kefir; from chamomile with thyme.

Thus, the given example of Kim Protasov’s diet for every day will help to compose a convenient menu focused on the entire period of the method.

An approximate menu for Protasov’s diet in the table:

Evidence of effectiveness: photos, videos, reviews

Videos, photo results and reviews from those who have lost weight about Kim Protasov’s diet will help you get a clearer idea of ​​its effectiveness.

I have been using Protasov’s method for the 11th day, during which time I have lost almost 4 kg. The first week was hard, but on the 8th day, all the desire to eat the wrong food disappeared as if by clicking. So far I'm happy with everything!

Lyudmila

At first I didn’t believe that I could sit out the entire term, but I did it. I was on a diet for 10 weeks, after which I lost 15 kg, and for 3 months I never had the desire to break.

Tamil

I’m using Protasov’s method for the second time, the first time – minus 8 kg. Now it’s week 5, during which I have already lost 6 kg. The body easily tolerates the diet, there are no problems. I recommend that after completing the course, you load up on flour – it helped me maintain the results.

Elena

Photo selection of those who lost weight before and after completing the Protasov diet:

From the reviews above it follows that Kim Protasov’s diet really works, the difficulty arises only in the first week. Over the course of a full course, you can lose from 5 to 8 kg if you follow all the recommendations and don’t break down.

Protasov's diet: way out

Consolidation of results and a soft exit from the diet is ensured by compliance with certain rules. The adaptation period provides for a similar five-week period, ensuring a harmonious exit from the Protasov diet:

First week:

• Small portions of lean porridge made from simple grains are included in morning meals. Such as oatmeal, buckwheat and dark rice.
• Vegetable salads are seasoned with a small amount of olive oil.
• Several nuts and olives are added to the daily diet.

Second week:

• Gradual introduction of simple fruits (pear, orange, berries) into the daily diet.
• Except banana and grapes.

Third week:

• 50 g is added. a day of various dried fruits.

Fourth week:

• Vegetables can be boiled, stewed or baked.
• We replace half of the dairy list with permitted meat.

Fifth week:

• Daily chicken broth and gradual introduction of familiar dishes.
• It is recommended to avoid white rice, various pastas and baked goods in your diet for as long as possible. This measure will significantly contribute to the long-term consolidation of the effect.

Doctor's opinion

Protasov's diet does not involve strong restrictions. While losing weight, a person will not be bothered by the feeling of hunger. The craving for sweets and unhealthy foods will gradually decrease. Using a weight loss system, a person can not only lose weight, but also build muscle mass. To do this you need to play sports. Consumption of fermented milk products and vegetables leads to the fact that metabolic processes and intestinal microflora are normalized. A person can easily control his appetite. Mental state stabilizes. The method allows you to get rid of problems with stool and increase libido. The results achieved will be maintained for a long time.

However, the method of losing weight involves avoiding eating hot food. This can negatively affect the functioning of the pancreas. Due to the fact that there is a sharp decrease in the amount of carbohydrates, weakness appears and fatigue increases. During the weight loss method, you will consume a large amount of vegetables. For this reason, it is necessary to adhere to the Protasov diet in the summer. For the entire period of losing weight, you will have to completely give up alcohol. The method involves giving up a number of foods, which leads to a lack of substances. To prevent the body from experiencing discomfort and problems with the functioning of any systems, it is recommended to accompany the weight loss regimen with the use of vitamin and mineral complexes.

Contraindications

This diet is contraindicated for people with allergic reactions to components, minors, as well as women during pregnancy and lactation. Including the following ailments:

• metabolic disorder;
• diseases of the digestive system;
• cardiovascular disorders;
• cancer diagnoses;
• unstable blood sugar;
• liver and kidney diseases;
• endocrine system disorders;
• acute infectious diseases.

Duration

The founder of the method offers those losing weight a diet designed for 5 weeks.
It is divided into 2 stages, and at each of them, a person will not have to suffer from debilitating hunger:

1. First 14 days. The menu allows you to consume fresh vegetables in unlimited quantities and at any convenient time. You can supplement your diet with yoghurts with a fat content of no more than 5. Coffee and unsweetened tea in small quantities are suitable drinks. Daily fluid intake should be at least 2 liters.
2. Another 2 and 4 weeks. In these steps, you need to limit your consumption of dairy products, but add 1 piece of meat or fish to your diet. Vegetables are allowed to be consumed in the same quantity as 3 apples and 1 egg.

In other words, someone losing weight can have a snack at any time of the day or night, but only with yoghurts and fresh vegetables.

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:

1. The process is well tolerated , since the person losing weight does not need to count the grams consumed.
2. Within 4 weeks, a person’s metabolism is completely restored.
3. The body gets used to proper functioning.
4. The internal cells are completely saturated with the necessary amount of calcium, protein and lactose.
5. Internal systems are filled with the necessary amount of vitamins, microelements and other useful substances.
6. 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:

1. 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.
2. Women experience dizziness , increased fatigue, and a feeling of general weakness.
3. per day .
4. 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.

Reviews

Anna Volodina, 32 years old. Izhevsk:

“Protasov’s diet can be called complex and easy at the same time. The food was good, but I was constantly dizzy and wanted to sleep. But the result was able to impress me - minus 8 kilograms in 4 weeks.”

Irina Kreik, 27 years old. Volgograd:

“I was constantly in search of the perfect diet. Several times I lost more than 30 kg, but then relaxed. But the Protasov diet turned out to be an ideal option for me. I love fruits and vegetables, and I switched myself to low-fat milk a very long time ago. My result is minus 22 kg in 4 weeks.”

Diet and recipes

Meat, dairy, vegetable products, as well as boiled eggs and green apples are considered permitted products. As for prohibited items, the following are indicated here: baked goods, peanuts, alcohol, fried potatoes, pasta, as well as any canned food, home-canned products, semi-finished products, sausage, etc.

Compared to dairy diets, the main products of this method are vegetables. They should make up at least 70% of your daily food intake. These conditions will contribute to more effective weight loss than eating a wheel of cheese or buckwheat porridge every day.

Thanks to the wide selection of vegetables, modern cooking offers many different dishes.

Vegetable salads:

1. To prepare the salad , you will need 1 radish, 1 cucumber, 1 onion, 2 tomatoes, herbs, salt and spices. All of the listed ingredients are chopped into small pieces and seasoned with table vinegar.
2. Fresh white cabbage is cut into strips and 1 boiled egg is added. The entire mixture is topped with sugar-free yoghurt.
3. Brussels sprouts are crumbled , after which green peas and unsweetened yogurt are added.
4. Cheese, garlic and onion are crumbled into small pieces. Lemon juice is used as a dressing.
5. the apple and carrots on a fine grater - the salad is ready!

You can find thousands of similar recipes on the Internet. It should be remembered that vegetables can also be consumed in their natural form.