Diet of Kim Protasov: description, menu, recipes for every day

Quite effective is the well-known and popular diet of Kim Protasov, the recipes for 1 and 2 weeks are easy to follow. The main principles of such healthy nutrition were published back in 1999. Many years have passed, but the Protasov diet does not lose its popularity among a fairly large number of people who want to get rid of extra pounds. It is easily tolerated by the body. A person losing weight will not feel exhaustion and psychological hunger, since the amount of food is not limited in terms of calories and weight.

You can eat food at absolutely any time of the day. The diet during the first week is very simple. During this time, quite noticeable weight loss occurs. But the second week of the diet will be more active. That is, a person will lose almost all excess weight. To get such results, you must follow the food intake system compiled by a specialist.

Using dietary nutrition, you can lose as many kilograms as your body needs to function. Lightness will appear in the body, the shape will become appetizing, and the waist will become more graceful and thin. But the most important thing is that in two weeks the human body will be cleansed and the craving for constant consumption of sweets will disappear. But for those with a sweet tooth, this will be a very important victory over candy and chocolate addiction, which increases the number of extra pounds.

The essence of dietary nutrition

The essence of dietary nutrition is to reduce the use of foods that are high in fat. Protasov’s fairly simple diet involves the use of a significant amount of complex carbohydrates and proteins, which will become very important sources of energy for the body.

You should try to drink enough water during the diet. It will help a person speed up the process of losing excess weight. Protasov recommends consuming as much protein as possible. If the body previously enjoyed a portion of buns and chocolate, then during the diet it will need to work on breaking down carbohydrates, which will prevent fat from growing.

For two weeks you are allowed to eat an unlimited amount of fresh vegetables. It will be very useful if a third of the weekly vegetable diet is taken up by white cabbage, which is incredibly beneficial for the body.

From fermented milk products, you need to choose cottage cheese, kefir, cheese and yogurt, which have a maximum of 5% fat content. You can eat 1 boiled egg per day. People who really like coffee or tea can drink these drinks, but use milk instead of sugar.

It is recommended to eat at absolutely any time: evening, morning, night or day. You should not allow yourself to go hungry for a long time. You can eat vegetables with a little salt and low-fat yogurt. Greens will help improve the taste of dietary products. Moreover, lettuce leaves, dill and the most common parsley are real storehouses of vitamins necessary during the implementation of the diet.

Permitted and prohibited products

Below are the products recommended for consumption:

• cucumbers, tomatoes, radishes, cabbage, peppers, carrots, eggplants, beets, pumpkin, celery stalks, lettuce, dill, parsley;
• vegetable juices;
• apples;
• beef, veal, poultry, rabbit;
• eggs;
• low-fat river and sea fish;
• shrimp, squid;
• low-fat cheeses and cottage cheese, fermented milk products with a fat content of no more than 5%, ayran, tan.

Interesting! Cheese with a fat content of 5% is difficult, if not impossible, to find. An alternative to this product can be cottage cheese or homemade cheese.

A number of foods are prohibited on the diet:

• potatoes, corn, celery root;
• cereals;
• legumes;
• nuts;
• processed cheese;
• fatty pork and lamb;
• sausages, frankfurters and small sausages;
• fast food;
• marinades, pickles;
• butter, spreads and margarine;
• sugar, sweeteners;
• baked goods, bread;
• pasta;
• packaged juices and nectars, lemonade;
• alcoholic drinks.

What can and cannot be cooked for a successful diet?

Healthy are salads made from fresh vegetables, to which you can add cottage cheese and a boiled egg.

As you know, the second week of nutrition should include approximately 300 g of lean fish or poultry in your diet.
It is best to cook these products in a double boiler. Gradually you need to reduce the amount of fermented milk products. There are no significant changes in the diet. And you will be able to see how your figure changes for the better. But after finishing the diet, a person will not greedily pounce on bread, dumplings, sweets, and sausages.

However, during the diet you need to forget about eating sausages, flour products and sugar. It’s better to spend 10 minutes, but prepare a salad or stew the fish in the oven. Protasov prohibits the use of semi-finished products in the diet, as well as products that contain gelatin and soy. Fresh salads should not be seasoned with vinegar. It is better not to steam vegetables. Juices from packages and fermented milk products with additives should not be drunk, as they contain sugar. It is better to give preference to fresh juices.

How and why Shuffle works

The secret of the success of Protasov’s technique lies in the mechanics of the effects of products. The main emphasis is on foods that are rich in fiber. In tandem with it, the diet is enriched with protein products. Due to this, the gastrointestinal tract is cleared of harmful elements. The human circulatory system returns to normal due to a decrease in sugar levels.

Normalizing sugar reduces the effect of hunger, which also reduces cravings for unhealthy foods - sugar-containing, fatty and flour products. If all recommendations are carefully followed, the body receives a large amount of amino acids, which increases the overall energy level of the body. This increases the tone and endurance of muscle muscles and allows you to remove fat deposits in problematic and hard-to-reach areas.

Foods with more dietary fiber have bulk, which means food takes up more space in the stomach, reducing the amount you eat.

Description by week

A detailed menu is offered for every day of all 5 weeks.

1. You can eat raw vegetables that do not contain starch, 1400 g per day. You cannot boil or fry. 1 chicken egg or 4-5 quail eggs are allowed per day. The diet should also include cheeses, cottage cheese, kefir, and 5% fat yogurt. Cheeses are unsalted. You should not add fruit or muesli to these treats. You can drink tea and coffee without sweetening in any quantity. You need to eat 3 green apples. Drink 2 liters of water per day in small sips.
2. The products are the same as in the first week. The difference is that a person begins to enjoy such nutrition, does not feel hungry, and feels light.
3. The diet is similar, but there are changes. The amount of dairy food is gradually reduced by 300 g. There are no restrictions for other dishes. Fish, poultry, lean meat can now be consumed in 300 g quantities. How to cook: fry, but without oil, grill, boil, stew, bake or create steamed culinary masterpieces.
4. The fourth and fifth weeks roughly repeat the third. If possible, you should further reduce your consumption of dairy products. At this time, the mass decreases with high intensity. There are restrictions: 1.4 kg of vegetables, 3 green apples, 600 g of dairy products.

Advantages and disadvantages of nutrition according to Protasov

The main advantages include:

1. No food restrictions.
2. Availability of products and their low price.
3. The technique does not depend on the season.
4. Normalizes metabolism and the functioning of all parts of the gastrointestinal tract.
5. It is almost impossible to “overeat”, which creates the effect of lightness throughout the day.
6. A balanced amount of vitamins, protein and even fats (in limited quantities!).

Like all other weight loss methods, the Protasov diet also has a number of negative qualities:

1. The first 2 weeks consist of a raw food diet. In winter, it is extremely difficult to maintain such a diet.
2. It is necessary to eat foods with a certain fat content, sometimes they are difficult to find.
3. Yogurt and cottage cheese with fruit are consumed only in their natural form, without adding other elements.
4. It is forbidden to eat the same foods; you need to expand your diet as much as possible.

Dietary precautions

You cannot “break out” and include even a little sweet pills, cookies, lollipops, even cough suppressants, and candies in your diet. This can lead to a surge in insulin, sudden feelings of hunger and the desire to eat too much sweets.

Dairy products should not only contain 5% fat, but also without flavor enhancers, sweeteners, dyes, gelatin, starch, thickeners and additives. Fat content should not be reduced by consuming low-fat foods.

The proportions of vegetables and fermented milk products should be observed, 70 g - 30 g, respectively, the amount of salt should be reduced.

Rules

For maximum weight loss results, follow these recommendations:

1. It is best to lose weight in August-September, when basic products are cheap and abundant.
2. “Innocent” mistakes in nutrition (sweet pills, one-piece cookies, sweets) are fraught with a serious breakdown. All these “little things” give an impetus to insulin, which will not hesitate to respond with an attack of hunger.
3. Criteria for choosing dairy products: minimum percentage of fat content (from 1 to 5%), absence of flavor enhancers, starch, coloring agents, gelatin, sweeteners, thickeners and other additives.
4. Keep the amount of salt to a minimum.
5. There should be 2 times more vegetables in the diet than fermented milk products. Ideal proportions: 70 grams of vegetables - 30 ml of milk.
6. Don't force yourself to eat what you don't want. In the 2nd week, the surges in blood glucose will stop and your appetite will wane. You can reduce the amount of food you eat.
7. For meat and fish, heat treatment is required. They can be fried, but without oil, stewed, baked on the grill, in the oven, over coals, boiled, steamed. Even barbecue is possible if the marinade does not contain unauthorized products.
8. Green apples, which are the basis of the diet, must be fresh.
9. If a breakdown occurs, you should not punish yourself for it. Have a vegetable fasting day and continue to follow the system. No need to start all over again. And within 2-3 days you will have to increase physical activity.

Many people ask which is better: the Protasov diet or the Dukan diet? Both are high-protein and low-carbohydrate. However, Israeli has one clear advantage over French: its basis is vegetable fiber. This eliminates the main disadvantage of protein nutrition - the high load on the kidneys. It also provides deep cleansing of the body.

Keep in mind. As part of the Protasov diet, fermented milk products are allowed to be heat-treated, i.e., frozen, boiled, or made into casseroles.

What can you eat?

For those who are interested in the Protasov diet, a detailed description of the permitted products:

1. Natural yoghurts. They must be free of sweeteners, additives and other harmful ingredients.
2. Dairy products such as fermented baked milk, yogurt, kefir.
3. Cottage cheese. You can use traditional or grainy, soft.
4. Homemade cheese is best.

For those who liked Kim Protasov’s diet, the week-by-week description makes it clear that you can eat meat, fish and poultry, but not from the first weeks. Now, more specifically, which of these products are allowed:

• lean meat;
• Beef is better instead of pork;
• instead of duck and goose - turkey, chicken;
• from the second week - fish caviar;
• fish, preferably lean, and fatty varieties are allowed 2 times a week.

Since this is Kim Protasov’s seasonal diet, the daily menu must include vegetables:

• cabbage of all varieties;
• radishes, peppers, zucchini, pumpkin, wild garlic, celery, asparagus;
• onions of various types, including leeks, trampoline, onions, shallots;
• leaf lettuce, lettuce;
• sorrel;
• edible tops of various vegetables, such as turnips;
• leaf beets - chard;
• basil and other table herbs;
• spinach;
• unpickled ginger, horseradish, celery roots.

In a limited amount, eggplants, beets, turnips, soy sprouts and other medium-starchy vegetables can be included in fractional meals.

But the Protasov diet does not allow frozen ones; the weekly menu can only include those that have not undergone heat treatment, even that.

Seasonings you can use are cinnamon, natural vanillin, spices of natural origin, dried bell pepper, mustard powder.

What you can drink:

1. In the desired quantities - tea, coffee. You cannot add sugar, sugar substitutes, cream, milk, berries or fruits to the mug. You can use lime or lemon juice.
2. Juices from apples, tomatoes and vegetables (but do not add salt or sugar). All of them should be homemade, and not packaged from stores.
3. Infusions, herbal decoctions.

Contraindications

Losing weight with the help of “shuffling” is not possible for all people. First of all, it is dangerous for those who have lactose intolerance and allergic reactions to fruits and vegetables. People suffering from gastrointestinal diseases and various forms of gastritis should not adhere to this type of diet. Problems with nutrition and stool also occur in those who suffer from metabolic disorders. Breastfeeding women can follow the diet, but with caution.

What should you exclude from your diet?

Here is a list of prohibited foods and drinks:

• alcohol-containing products;
• canned food, including homemade products;
• vegetables that have undergone heat treatment, you cannot even fry eggs with tomatoes or bell peppers;
• smoked and dried foods;
• sausages;
• crab sticks;
• vinegar of any type;
• all sweeteners, even honey;
• ready-made store-bought salads;
• meat, fish, vegetable broths;
• soy food;
• anything that contains gelatin, agar-agar or any other gelling agents;
• juices from packages;
• milk and fermented milk products with various additives;
• avocado;
• cereals;
• beans;
• watermelons;
• biological additives, with the exception of vitamin complexes;
• mushrooms;
• cocoa.

Salad “Lightness and Freshness”

To prepare it you will need

: two hundred and fifty grams of tomatoes, one medium-sized fresh cucumber, onions, one small radish, salt, parsley, dill and a small spoon of vinegar.

Cooking method.

Wash the vegetables (radish, cucumber and tomatoes) thoroughly and chop thinly. Add finely chopped onion, salt and pepper (all to taste), season with vinegar. If desired, you can add a hard-boiled egg.

Approximate diet for 2 weeks

Protasov's diet, menu for every day, table for the first and second weeks:

Quitting the diet

When the desired result is achieved, you need to make concessions and return to a normal diet. This does not mean that you need to pounce on food; the consumption rate should not exceed 2000 kcal. There are several rules for quitting the diet:

• extended period. Every day they add 200-300 kcal to their usual diet;
• adding cereal. It can be rice, oatmeal, buckwheat, millet. Any cereal is eaten only in the first half of the day;
• adding sweet fruits. You can also eat dried fruits: dried apricots, prunes;
• adding meat. You can boil young beef, pork is prohibited.

The exit should be smooth. The more correctly and slowly the daily norm of 2000 kcal is achieved, the greater the likelihood that the kilograms will not return.

Completion according to the rules

When Protasov’s diet has come to an end, the solution must be competent. You need to return to your previous food carefully, gradually. After all, the body is accustomed to completely different food.

In the next 2 weeks:

• Vegetable oils should be added little by little to the diet, 3 tsp. in a day;
• you need to gradually reduce the fat content of dairy products;
• in the morning you need to eat porridge with water, you can gradually add nuts;
• apples should not be excluded from the diet yet; you can replace them with other fruits, but not bananas, dates and grapes;
• Instead of part of the fermented milk products, you should include lean meat in your diet, but not pork.

Then you need to gradually replace fermented milk products with meat and fish. Eat a little broth, meat and vegetable, but light.

For another 2 months you cannot eat pasta, baked goods, dishes made from potatoes and white flour.

Flaws:

• Judging by the reviews, the Protasov diet is difficult to maintain for those people who cannot tolerate dairy products (this can be either an allergy to the components or an individual intolerance).

• Large amounts of fiber for certain diseases of the internal organs can only be consumed in combination with cereals, which envelop the walls of the stomach and intestines, protecting them from damage.

• People suffering from hypertension and heart disease should limit their fluid intake, otherwise edema cannot be avoided.

Diet recipes

To make your diet tasty and healthy, you should prepare stuffed tomatoes. Take 1 boiled egg, chop, add a little chopped garlic and herbs. In the mixture thus obtained, add 2 tbsp. l. cottage cheese. Cut medium-sized fresh tomatoes in half, remove the core, and stuff them with a nutritious and tasty dressing.

For breakfast, the ideal dish is a salad with a very tender and tasty egg pancake. You need to cook an omelette from 1 egg in a Teflon frying pan. The fully prepared pancake should be cooled, cut into pieces and allowed to cool. Chop garlic (2 cloves), 2 tomatoes and 1 bell pepper into a separate container. Mix the above mixture thoroughly, add chopped omelette and 1 egg white, 2 tablespoons of yogurt. Sprinkle grated cheese on top of the finished salad.

However, eating only salads for several weeks is very boring. Therefore, you should diversify your diet menu. And an Italian soup called “Gazpacho” will help you do this. To prepare it, you need to take red and yellow bell peppers, 3 tomatoes, 3 cloves of garlic, 2 cucumbers, 1 onion. Greens and a few drops of lemon juice are used as a dressing.

Peel the tomatoes and cut into slices. Chop all the remaining vegetables and put half of the resulting mass into a blender. The vegetable mixture obtained in this way should be diluted with a small amount of water, add ice, salt, lemon juice and herbs, and then mix with the chopped vegetables.

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Every girl wants to be the most beautiful, the most attractive or even perfect. There are many ways to lose weight and they are all very different from each other. Each has its own pros and cons. Sport? If you have no contraindications, then sport will only bring benefits. Pills? Nowadays, few pills inspire confidence. Belts? Plasters? Even if they help you lose weight, you definitely won’t see a significant result. Diets? Not so many diets can really help not only lose weight, but also maintain the desired result.

And here is one of them. Diet of Kim Protasov. This diet “saw the light” in 1999. You need to stay on the Protasov diet for 5 weeks to get a certain result.

The first and second weeks of the diet: You can eat raw vegetables, cheese and yogurt (kefir) in any quantity and in any form (for example, make a salad and season it with yogurt). The fat content of dairy products should not exceed 5%. In addition, every day you can “treat” yourself to 1 boiled egg and 3 (no more) green apples.

5% cheese is grained cheese or grained cottage cheese. It is better to eat 5% cottage cheese. You shouldn't eat a lot of salty cheese.

2 liters of water per day are required (tea, coffee in any quantity, but without sugar).

By the end of the first stage of the diet, you will probably notice that a small miracle has happened - you have a desire to eat only apples, vegetables and cheese. You will also feel an unearthly lightness.

Third, fourth, fifth weeks of the diet: Nutrition at stage 2 remains the same (we continue to eat vegetables, eggs, cheese, yoghurt and apples), in addition we add a piece of lean meat - up to 300g (or poultry, fish, it doesn’t matter ) and slightly reduce the consumption of cheese and yoghurt.

At the same time, according to reviews of those who have lost weight on the Protasov diet, in the last 2 weeks the extra pounds are lost most intensively.

ADVANTAGES OF THE PROTASOV DIET

• The absence of restrictions on the amount of food is good from a psychological point of view: if you broke off previous diets due to hunger and the desire to chew, this diet is for you.

• By limiting foods with a high glycemic index in the diet, cravings for sweets are reduced and the functioning of the pancreas is normalized.

• Dairy products are a source of protein, calcium and lactose, which in itself promotes the loss of fat tissue.

• The body receives vitamins and microelements, fiber from vegetables. If you follow a diet, as its author recommends, and consume a large amount of vegetables, your body will receive enough plant fiber for normal intestinal function.

• From apples – pectin, apples can be eaten baked.

The Protasov diet is contraindicated precisely because of the large amount of raw vegetables for those who suffer from diseases of the upper gastrointestinal tract (gastritis, peptic ulcer of the stomach and duodenum...).

EXIT FROM KIM PROTASOV'S DIET

Kim Protasov's diet will help you make an initial breakthrough and free yourself from cravings for sweets. The result of the diet will be not only weight loss and cleansing of the body, but also the fact that after these five weeks you will not at all want to immediately load up on dumplings and sandwiches, help your body, support it in the desire to eat healthy food, and for a long time you will enjoy your a slender body without any diets.

However, there are certain rules that it is advisable to adhere to when leaving the Protasov diet (at least for 1-2 weeks): • in the first days, it is recommended to start dressing salads with vegetable oil (no more than 3 teaspoons per day), at the same time, it is extremely undesirable to consume more than 35 g of fats per day (both vegetable and animal),

• then start replacing 2 apples out of the allowed three with other fruits (not the sweetest ones),

• add porridge to your morning diet (it’s best to start with oatmeal with water) and low-fat cottage cheese,

• if desired, gradually add lean meat and fish, while reducing the amount of dairy products.

If, after leaving the diet, you stick to this diet, the excess weight will continue to go away completely unnoticed.

Kim Protasov’s diet has gained well-deserved popularity both among those losing weight and lovers of a healthy lifestyle. The diet involves eating only healthy and wholesome foods: fresh vegetables, natural yoghurts and kefir, 5% cottage cheese and cheese, plus one boiled egg per day, starting from the 3rd week - meat or fish is added.

The article offers some recipes for dishes that can be prepared from products allowed by Kim Protasov’s diet.

The basis of the diet should be fresh vegetables, these can be: any greens, cabbage, zucchini, cucumbers, tomatoes, bell peppers, pumpkin... For the first 2 weeks, it is recommended to eat mainly vegetable salads, seasoned with low-fat yogurt or kefir.

Salad “Freshness” We will need: • tomatoes - 250 g, • medium-sized fresh cucumber, • 1 medium-sized radish, • onion, salt, pepper, dill, parsley, • vinegar - 1 tablespoon. Finely chop the cucumber, radish, tomatoes and onion and mix. Add salt, pepper to taste, dill and finely chopped parsley. If you want, you can add a hard-boiled egg.

Salad of beets, carrots and apples We will need: • 1 raw beets, • 2 carrots, • 1 apple. Grate all the ingredients, add diced sweet peppers, parsley, season with a teaspoon of lemon juice and yogurt.

Pumpkin, carrot and apple salad Peel the vegetables and apple (antonovka), grate on a coarse grater, mix everything, add dill and a little salt, season with unsweetened yogurt.

Zucchini salad with garlic Peel and grate 1 medium zucchini, finely chop the onion. Grind 2 cloves of garlic and dill, grind with mustard, a little salt and black pepper. Mix everything.

Gazpacho To prepare the dish you need: • 2 cucumbers, • 3 tomatoes, • half each red and yellow sweet pepper, • onion (small), • lemon juice - 1 tbsp. spoon, • greens, maybe celery, Pour boiling water over the tomatoes, peel and chop. Finely chop half the remaining vegetables and garlic and grind in a blender. Cut the remaining half of the peppers and cucumbers into small cubes. Dilute the vegetables from the blender with water to the desired consistency, add ice (if desired) and chopped vegetables. Add lemon juice, pepper and salt. Decorate with greens.

Salad with egg pancake we will need: • 1 egg • Activia yogurt • 2 tomatoes • 2 peppers • garlic • processed cheese Beat the egg with 2-3 tablespoons of milk (or Activia), fry either without oil in a non-stick pan or with very little oil. Cut the resulting omelette into squares. Finely chop the tomatoes, peppers and garlic and pour 2 tablespoons of activia. Add omelette and cheese and stir.

Protasovsky omelette Take one raw egg, beat in a blender, add 100-150 g of cottage cheese or cheese, salt and herbs to taste and bake in the microwave for 3 minutes.

Stewed beef Cut the beef into pieces 4 by 4 cm. In a heated frying pan without oil, fry the meat until it stops looking raw and lightens. Separately, fry a little onion until golden brown. Place the beef in a saucepan with a thick bottom and pour boiling water over it. Add seasonings to taste, onion and simmer for 1-1.5 hours (depending on the quality of the meat).

Baked chicken Take a whole chicken. Do not cut, grease or rub anything, just wash. Place a whole lemon in the belly, also not cut or peeled. Pour 1 kilogram of salt onto a baking sheet and smooth it out. Preheat the oven to 200 degrees. Place the chicken with lemon on the salt, breast side up, and bake for one hour.

Seafood salad • 1 layer - finely chop the tomato and drain excess liquid • 2 layer - finely chop the pepper • 3 layer - grease everything with natural yogurt • 4 layer - sprinkle with onions • 5 layer - mash the canned fish • 6 layer - yogurt, on finely grated egg white. • 7th layer - finely grated yolk. Decorate with herbs.

Squid stuffed with vegetables You will need: • 4 squid carcasses • 2 small raw carrots • green onions • 1 egg • 2-3 tomatoes • salt and pepper to taste Clean the squid, wash, scald and remove the film. Finely chop the carrots, onions and tomatoes. Add the boiled egg, salt and pepper and mix. Fill the squid carcasses with this mixture and sew them up with thread. Place the squid in water, add salt and pepper and cook for no more than three minutes. Cool and serve, cutting lengthwise like sausage. You can make different minced meat for the filling according to your taste.

Preparing homemade cheese You will need: • low-fat cottage cheese - 1 kg • 1 glass of milk • 1 teaspoon of salt • half a teaspoon of soda • 1 raw egg • 1 tbsp. a spoonful of butter (or less) Place the cottage cheese in a saucepan, add hot milk and cook for 10 minutes. Then put the mass on a sieve and let the liquid drain. Transfer the mixture to a bowl, add the egg, oil, water and salt and mix well. Cook for 10 minutes, stirring constantly until the mixture becomes viscous. Place the cheese in a greased pan and press down. You can add finely grated garlic to the cheese and season salads with it.

RECIPES FOR EXITING THE PROTASOV DIET

Salad with oranges We will need: • 2 tomatoes, • an orange, • bell pepper, • a little cheese and 1% yogurt. Chop tomatoes, oranges, peppers, add cheese and top the salad with yogurt.

Cucumbers with meat We will need: • 4 small cucumbers, • 250 g of veal, • egg, • 1 tbsp. spoon of butter, • 1 tbsp. a spoonful of flour, • 1 onion, • bay leaf, a few black peppercorns. Prepare the minced meat: Peel the onion, put it in a saucepan along with the meat, add hot water, bring to a boil, skim off the foam, cook for 20 minutes. Add seasoning and cook for another 10 minutes. Cool the meat and grind it using a meat grinder, add softened butter, egg, salt and flour. Peel the cucumbers, cut them in half and cut out the middle. Stuff the cucumbers with minced meat, connect the halves and tie with thread. Pour in meat broth and simmer over low heat for 10 minutes.

Oatmeal cookies You will need: • low-fat cottage cheese - 250 g, • oatmeal - 1.5 cups, • chop 10 dates, • 2 tbsp. spoons of milk, • 1 egg, • 1 tsp. honey (to taste). Mix the ingredients, make flat cakes and place on tracing paper sprinkled with flour. Bake until golden brown at 180 degrees.

Source: www.AzbukaDiet.ru

Series of messages “Diets”:
Part 1 - How to lose 5 kg in one week Part 2 - Oatmeal diet ... Part 49 - Angelina Jolie's diet: rules and contraindications. Products and low-carb dishes of the Jolie diet Part 50 - Fitness diet. Part 51 - Kim Protasov's diet + recipes.

What dishes does Protasov recommend preparing?

While on a diet, sometimes you want to eat something sweet. For example, you can chop a green apple using a grater, pour it over yogurt, and add a little cinnamon. Now the dessert is ready.

Treat yourself to meat several times a week. You need to take 500 g of poultry meat, cut it into cubes and pour in 200 ml of kefir. After this, the meat should be peppered and salted. Place this mixture in the refrigerator for 1 hour. At this time, cut the onion into thin rings, and chop the garlic using a grater. In a frying pan you need to fry the garlic and onions, after 3 minutes add the meat there, but without the kefir marinade. When the meat is saturated with the aroma of garlic and onions, you can add the marinade and continue to simmer until it is cooked.

Add a dish such as cottage cheese chips to your diet. You will need the following ingredients: ground black pepper, 200 g low-fat cottage cheese, dill, 1 egg, ground red pepper and salt. Mix all ingredients. If the cottage cheese is crumbly, then you can add a small amount of kefir. You first need to place a special silicone mat on a preheated baking sheet. Then you can put 1 tbsp of the mixture on it. l., immediately flattening. This is necessary in order to get flat circles. Chips should be baked for 20 minutes at 220°C. You can get 12 chips. It is recommended to use them with soup or tea.

And you can quickly prepare diet pizza. The dough includes 60 g of yogurt, 200 g of cottage cheese, 1 egg, 13 teaspoons of soda and salt. It must be immediately poured into the mold and baked. Pizza toppings can consist of tomato, mustard, bell pepper, garlic and yogurt. In the second week of the diet, you are allowed to add a little meat to this filling.

Advantages

• You won't have to feel hungry. Kim Protasov's diet menu is designed in such a way that there is no need to limit the serving size. In addition, there are no restrictions on the time of eating: if you want to eat in the morning, eat; if you are hungry in the evening, no one forbids you to eat.

• Refusal of many sweets leads to the fact that the functions of the pancreas are gradually improved. The desire to eat something sweet and tasty gradually disappears.

• The large amount of fiber found in fruits and vegetables helps detoxify the body. The intestines and blood are perfectly cleansed.

• Drinking water promotes active elimination of toxins.

• The main products of the first weeks of the diet are apples and fermented milk products, which supply the body with pectin, calcium, lactose and protein.

• The body gradually gets used to healthy food and rebuilds itself.

What's negative about Protasov's diet?

Sometimes it can be difficult to find 5% fat cheese, as well as yogurt without additives or sweeteners.
But you can prepare such products yourself, which takes time. The diet should be exactly like this, dietary, throughout the diet. You should not eat sweets, even in small quantities.

At first, eating may seem monotonous. If you look at the days, it’s only difficult in the first 3. You need to mentally prepare.

There is a risk of oversaturating the body with fiber. Therefore, it is worth eating as wide a variety of vegetables as possible.

The diet is seasonal, so if a person decides to lose weight in winter, it will be difficult to find a variety of vegetables. Imported products are more expensive.

Shortage of hot dishes. It will be difficult for those who cannot live without soups.

The feeling of chills is something that many who follow this diet report.

The essence of the diet

The second name for the diet is “shuffling”. The exact origin is unknown. The diet was first published by an Israeli magazine under the signature of a certain Kim Protasov. There was a discussion around the diet, and then popularity came, because it really works. Nutrition is based on the principle of eating low-calorie foods. A person eats about 1200-1500 kcal per day. Most of his diet should consist of plant-based fiber and protein products. The diet does not limit food consumption by volume.

Eating protein helps slow down the processing of carbohydrates in the body. Sugar does not enter the blood in a chaotic manner, but evenly throughout the day. As a result, the feeling of fullness practically does not leave a person, there are no sudden surges of the hormone insulin, so the risk of breaking the diet is reduced significantly. For lovers of sweets, the Protasov diet is the best option for weight loss.

In addition to getting rid of hated kilograms, the diet helps restore intestinal microflora. Fermented milk products are allowed on the menu, so you don’t have to worry about the health of your intestines and stomach. While following a diet, for maximum results you need to exercise and lead an active lifestyle. Incoming protein in the required amount will help you gain a beautiful athletic figure and form a sculpted torso.

On a note! The diet must be followed for 2-3 weeks to obtain the desired results.

Basic rules of Shuffle

In order for Protasov’s diet to bring maximum results, it is important to study a detailed description of the rules of eating behavior:

• strict adherence to the recommended food set;
• The Protasov diet consists of 5 weeks of the main regimen, the exit lasts an identical amount of time;
• the amount of daily calorie intake is from 1200 to 1500 kcal;
• the amount of salt does not exceed 3 g per day (take into account the component included in the finished product - cheeses, fish, etc.);
• complete exclusion of sugar and sugar-containing products. Don't forget that the ingredient is hidden in syrups, milkshakes, juices, etc.;
• give preference to food prepared independently. It is not possible to calculate the calorie content of industrially produced ready-made meals;

• protein products must be chosen as dietary ones, i.e. low fat;
• the percentage of vegetables and dairy products is 70/30;
• apples and vegetables are consumed raw, the remaining components are heat treated. Preferably baking, boiling, stewing. Frying is acceptable with minimal addition of unrefined oil;
• the number of meals is distributed depending on the degree of employment, varies from 3 to 5 times;
• It is recommended to drink at least 2 liters of liquid;
• the use of a vitamin-mineral complex is allowed as needed.

Advantages and disadvantages

Strengths and weaknesses accompany any method. All that remains is to compare possibilities and preferences.

Weight stagnation

Plateauing or stopping the loss of extra pounds is a natural process. The frozen arrow of the scale should not stop or cause panic. It is enough to understand the reasons to move further towards the desired goal:

• the amount of fluid in the body changes. Water accumulates and is released, causing weight fluctuations or stagnation. It is necessary to stabilize the water-salt balance by adjusting the intake of salt and water;
• excess waste and feces are eliminated from the body in the first week due to the abundant intake of fiber in the body. This provides amazing weight loss in the first 7 days, after which rapid loss is not expected. Conclusion: The plateau is caused by the balancing of the body's biological materials;
• A peculiarity of the female body is that the menstrual cycle provokes swelling.