The diet of Kim Protasov, a nutritionist from Israel, received high authority. It has been proven that the diet cannot harm the body, and relieves it of excess ballast: toxins, carcinogens, liquid and fat.
Many will agree that Kim Protasov’s diet is easily tolerated and without pressure on the psyche, since a debilitating feeling of hunger will not occur if all recommendations and a detailed dietary menu are followed.
Following the diet is easy and simple: its developer does not limit foods by weight, calories or number of dishes . In total, the diet lasts 5 weeks , during which you are allowed to eat at any time, even at night. Please note that the main thing is not only to stay on a diet for 5 weeks, but also to exit it correctly! The exit from the diet also lasts 5 weeks. But the result in the mirror will make you extremely happy, and your cravings for sweets, flour and fatty foods will disappear. In fact, you will not just lose weight, but also change your gastronomic preferences.
During the diet, you can get rid of 8-10 kg of “extra” weight and even more , which is confirmed by reviews of those losing weight. Many people lose weight by the end of the first and second weeks, many are happy with the lost kilograms after completing the diet.
The essence of the Protasov diet
A well-known nutritionist from Israel 15 years ago (namely, in 1999) developed a unique nutritional system, which, according to many doctors, is one of the healthiest. In 5 weeks, the popular “shuffle” allows you to completely change your eating habits and abandon stereotypes. You should eat raw vegetables, apples, as well as fermented milk products with a low fat content (no more than 5%). You can’t eat sweets, and drink tea and coffee without sugar. The diet also excludes the consumption of fatty foods. But the amount of clean water is gradually increased to 2 liters per day.
It’s worth mentioning right away that our domestic dairy industry practically does not produce 5% products, and those samples that come across contain sugar. In order not to violate the rules of the diet, it is better to purchase low-fat dairy products.
The diet is designed for 5 weeks, you can lose 8 kg or more. The exit from the diet is designed for another 5 weeks, and then for 2 months you should abstain from certain foods.
Prohibited Products
- Alcohol
- Canned food, including homemade
- Dried, salted, pickled products, smoked products
- All types of sugar and its substitutes
- Sausages
- Crab sticks
- Vinegar
- Prepared foods including salads, Korean carrots, asparagus and more.
- Vegetable, meat and fish broths
- Soybeans and all soy products
- Anything that contains gelatin
- Packaged juices
- Milk
- Dairy products with fruit, sweeteners, muesli and other additives
- Watermelon, avocado, cereals, beans
- Gelatin, agar-agar and other gelling products
- Cocoa
- Supplements other than vitamin complexes
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.
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 stress 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, and greens from 3 to 5 weeks. 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 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, the Protasov diet is recommended for everyone, even those who do not have problems with excess weight, to undergo the Protasov diet every year as a preventive measure to relieve the body.
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.
Doctors' opinion
Experts recommend following this diet during the summer season. At this time, it is much easier to formulate a diet and choose suitable foods for food.
If we consider the reviews of doctors, they consider Protasov’s diet to be one of the most balanced at the moment.
The basic needs of the body are taken into account, a large amount of proteins, vitamins and microelements is supplied.
The main thing is to get off the diet correctly. Change the menu gradually; sudden introduction of other foods into the diet can lead to additional problems and minimize the achieved results.
Contraindications
• Diseases of the upper gastrointestinal tract.
• Peptic ulcers of the stomach and intestines.
• Gastritis.
• Esophagitis.
• Duodenitis.
• Metabolic disease.
A detailed description of Protasov’s diet will allow you to create a menu yourself or use some of our tips. The main thing is to carefully read the recommendations and pay attention to the common mistakes of those who have already used this power system.
Protasov's diet: weekly menu
First week
Get ready for the next 7 days to actively eat exclusively raw (or baked) vegetables, as well as cottage cheese and yoghurt. The quantity of fresh vegetables is unlimited, and you can eat them at any time of the day. The menu for the first week of the Protasov diet also includes 1 boiled egg per day and several green apples.
At first, it may seem incredibly difficult to eat this way. But in fact, by the end you can easily give up even a boiled egg. By the way, vegetables such as zucchini, potatoes, pumpkin, beets, and carrots contain starch. During the diet you need to give them up or consume very little.
Second week
Recipes for 1-2 weeks of the Protasov diet are repeated. From the 8th to the 14th day, the menu will continue to consist of fermented milk products, vegetables and apples. If you have sufficient willpower, you can stop eating eggs.
Try to create a menu so as not to overuse fermented milk products to the detriment of vegetables. The diet consists equally of products from both groups. It is necessary to avoid feta cheese and salted cheese, since salt retains fluid in the body and swelling appears.
Third week
From the 15th day, you can gradually add meat to the diet (no more than 300 g), and the amount of fermented milk products, on the contrary, is reduced. Meat can be boiled, baked or grilled. It is better to use turkey, rabbit or chicken.
Fourth and fifth weeks
The menu corresponds to the 3rd week, only from the 22nd day the active weight loss phase begins. This is due to the fact that the body gets rid of toxins, and the internal organs begin to work more actively after a good cleansing.
Beetroot soup with kefir for weight loss
- Cooking time: 30 minutes.
- Number of servings: 5 persons.
- Calorie content of the dish: 105 kcal / 100 g.
- Purpose: for breakfast, lunch, dinner.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
Beetroot soup is a close relative of okroshka. The fresh vegetables and herbs included in the soup recipe enrich the body with essential vitamins and minerals. Thanks to low-fat kefir, beetroot is light, low-calorie, quickly absorbed, and beets help to gently cleanse the intestines. This wonderful soup gives you a feeling of fullness for a long time and is refreshing on a hot summer day. Treat yourself to a healthy and easy recipe for cold beetroot soup.
Ingredients:
- medium beets (raw, boiled) – 1 pc.;
- boiled egg – 1 pc.;
- cucumber – 1 pc.;
- kefir (0-1%) – 1 l;
- green onions, dill - to taste.
Cooking method:
- Boil the beets, peel and grate.
- Chop the cucumber, finely chop the egg, chop the onion and greens.
- Combine all ingredients, pour kefir, mix.
Exit from the Protasov diet
A crucial moment for another 5 weeks. The menu of each subsequent week repeats the menu of the previous one, with some additional foods allowed. So,
- Week 6. Add 3 tablespoons of porridge cooked in water to the diet.
- Week 7. In addition to apples, you can eat plums and avocados.
- Week 8. We gradually introduce dried fruits into the diet; you can cook compotes without sugar.
- Week 9. Add boiled vegetables. You can eat more meat, but at the same time reduce the amount of fermented milk products.
- 10th week. We add weak broths and light soups to the diet.
After leaving the diet, we advise you not to eat flour for another 1-2 months, reduce the consumption of sweets to a minimum and not include rice dishes in your diet.
Protasov's diet: menu for every day for the first two weeks
The main thing is to immediately adjust to the fact that in the next 14 days you will eat exclusively vegetables and dairy products. But this does not mean at all that Protasov’s diet menu will be boring and monotonous. On the contrary, by skillfully combining vegetables, you can prepare many delicious salads, snacks and cocktails.
1 day
Breakfast. Baked cheesecakes, a glass of kefir Lunch. Apple, herbal tea. Dinner. Greek salad of cucumbers, tomatoes, olives and cheese, 200 ml of tomato juice. Afternoon snack. Yogurt, apple. Dinner. Cottage cheese with grated apple, kefir.
Day 2
Breakfast. Low-fat cottage cheese, yogurt. Lunch. Apple, green tea. Dinner. Carrot, cabbage and apple salad, 1 boiled egg. Afternoon snack. Carrot-pumpkin juice, apple. Dinner. Curd cheesecakes, kefir.
Day 3
Breakfast. Boiled egg, tomato and sweet pepper salad. Lunch. Apple cocktail with kefir. Dinner. Cucumber stuffed with cottage cheese and garlic. Afternoon snack. Apple, glass of yogurt. Dinner. Salad of tomatoes, cucumbers and onions, seasoned with sour cream, balls of cottage cheese and garlic.
4 day
Breakfast. Low-fat cottage cheese, a glass of yogurt. Lunch. Apple, glass of carrot-apple juice. Dinner. Salad of grated beets with garlic, seasoned with sour cream + 250 ml of tomato juice, egg. Afternoon snack. Fruit salad of apples with yogurt. Dinner. Curd cheesecakes, kefir.
5 day
Breakfast. Boiled egg, cottage cheese, yogurt. Lunch. Apple + glass of kefir. Dinner. Tomatoes stuffed with cottage cheese + a glass of tomato juice. Afternoon snack. Baked cheesecakes, kefir. Dinner. Baked eggplants with garlic and cottage cheese sauce, green tea.
Day 6
Breakfast. Cottage cheese, yogurt. Lunch. Apple-kefir cocktail. Dinner. Tomato and homemade cheese salad, tomato juice. Afternoon snack. Baked cheesecakes, kefir. Dinner. Apple, cabbage and carrot salad, seasoned with sour cream, boiled egg, green tea.
Day 7
Breakfast. Egg, Greek salad of cucumbers, tomatoes, cheese and olives. Lunch. Apple juice + apple. Dinner. Soup puree of grated cucumbers with kefir and herbs. Afternoon snack. Cheesecakes + yogurt. Dinner. Baked bell pepper stuffed with cottage cheese and garlic.
Day 8
Breakfast. Fried egg pancake, tomato, cucumber. Lunch. Cottage cheese, yogurt. Dinner. Salad of cucumbers, bell peppers and homemade cheese, kefir. Afternoon snack. Apple, Apple juice. Dinner. Stuffed tomatoes, tomato juice.
Day 9
Breakfast. Cottage cheese, kefir. Lunch. Grated apple with cheesecakes. Dinner. Okroshka made from kefir, cucumbers, radishes and herbs, herbal tea. Afternoon snack. Carrot dessert with cinnamon and yogurt. Dinner. Cottage cheese, yogurt.
10 day
Breakfast. Boiled egg, cucumber and tomato salad. Lunch. Apple dessert with cinnamon and yogurt. Dinner. Stuffed cucumbers, carrot-pumpkin juice. Afternoon snack. Baked apples. Dinner. Cottage cheese, yogurt.
Day 11
Breakfast. Baked apples, herbal tea. Lunch. Yogurt, cottage cheese. Dinner. Okroshka, carrot salad with garlic and sour cream. Afternoon snack. Apple smoothie with yogurt. Dinner. Green tea, beet salad with garlic, radish and herbs.
12 day
Breakfast. Cottage cheese, kefir. Lunch. Tomato salad, bell pepper, red onion, seasoned with lemon juice, herbal tea. Dinner. Soup with celery, carrots and herbs. Afternoon snack. Grated apple with cottage cheese. Dinner. Salad of cucumbers, bell peppers, herbs and sour cream, 1 glass of kefir.
Day 13
Breakfast. Cottage cheese, yogurt. Lunch. Apple juice + apple. Lunch Carrot salad with garlic, 1 egg, tomatoes. Afternoon snack. Baked cheesecakes with sour cream, green tea. Dinner. Stuffed tomatoes, baked bell peppers.
Day 14
Breakfast. Cheese pancakes, yogurt. Lunch. Herbal tea, carrot dessert with cinnamon and yogurt. Dinner. Okroshka, tomato and bell pepper salad with sour cream. Afternoon snack. Grated apple with cottage cheese. Dinner. Salad of radish, cucumber, onion and egg, dressed with sour cream and herbs. A glass of green tea.
Kim Protasov’s approximate diet menu for the first two weeks looks exactly like this. If you wish, you can diversify it with some interesting recipes or completely change it to your taste.
Diet of Kim Protasov: menu for every day (table)
Celery soup for weight loss with tomato juice
- Cooking time: 45 minutes.
- Number of servings: 4 persons.
- Calorie content of the dish: 58 kcal / 100 g.
- Purpose: for lunch.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
The basis of Protasov Kim's diet is vegetables, so celery soup will be an excellent dietary dish. The leaves and roots of the plant contain a lot of vitamins, and celery itself helps normalize metabolism, blood sugar levels, and remove excess fluid from the body. In addition to its beneficial properties, this soup also has excellent taste and aroma.
Ingredients:
- celery root (medium) – 1 pc.;
- potatoes – 2 pcs.;
- cabbage – ½ head;
- carrots – 1 pc.;
- onion – 1 pc.;
- water – 2 l;
- parsley, spices - to taste.
Cooking method:
- Peel all the vegetables and chop the cabbage.
- Bring water to a boil, add vegetables to it, cook until tender.
- Add spices to taste, sprinkle with parsley.
Protasov diet recipes
1-2 week
1. Beet salad with garlic.
Grate the raw beets, add chopped garlic cloves and a couple of tablespoons of kefir.
2. Fresh carrot dessert.
Grate the carrots on a fine grater, add a little cinnamon and yogurt.
3. Apple dessert.
The apple can be cut into pieces or grated, sprinkled with cinnamon and topped with yogurt.
4. Okroshka.
1 cucumber, a couple of radishes, a boiled egg and greens should be chopped and poured with kefir.
5. Vegetable salad with yogurt.
Chop the cucumber and tomato, add a couple of spoons of yogurt and herbs.
6. Homemade cheese.
Pour 500 g of cottage cheese into a glass of milk and cook for about 15 minutes. Place the resulting mixture on a sieve and let the water drain. After this, in a separate bowl, mix the cottage cheese with spices, egg and boil for about 10 minutes. Let it harden.
7. Stuffed cucumbers.
Cut the cucumbers lengthwise, remove the core and chop. Mix it with cottage cheese, herbs and garlic. Fill half the cucumbers with the mixture.
8. Vegetable salad with pancake.
Beat the egg and bake in a pan in the form of a pancake, which is then rolled into a tube and cut. Chop tomatoes and bell peppers, mix with pancakes and season with yogurt.
9. Diet sushi.
Bake a pancake from a beaten egg, prepare 2 sheets of seaweed. Place half of the pancake and the filling of cottage cheese with garlic and herbs on top of a sheet of seaweed. Roll the rolls and cut lengthwise with a sharp knife.
10. Stuffed tomatoes.
Cut off the top of the tomatoes and remove the middle. Make minced meat from cottage cheese, boiled egg and bell pepper with herbs. Fill the tomatoes with the mixture.
Recipes from 3-5 weeks
Let us remind you that the results of the Protasov diet do not appear immediately. But from the third week you can supplement the menu with delicious meat and fish dishes.
1. Original chicken salad.
Cut 200 g of meat into cubes, add chopped nuts, onions, sour cream (3 spoons) and pomegranate seeds.
2. The meatballs are tender.
Grind 300 g of veal, half a zucchini and an onion in a meat grinder, add the egg, spices and knead the minced meat. Form small vegetable-meat balls onto a baking sheet and bake until done.
3. Fruit salad of grapefruit and pineapple.
Cut the fruit pulp into cubes, add strawberries, season with yogurt.
Diet okroshka with kefir
- Cooking time: 35 minutes.
- Number of servings: 4 persons.
- Calorie content of the dish: 128 kcal / 100 g.
- Purpose: for lunch, dinner.
- Type of cuisine: Russian.
- Difficulty of preparation: easy.
It’s hard to imagine Russian cuisine without okroshka; this cold soup delights with its excellent taste at any time of the year. Fragrant greens and vegetables give a feeling of freshness and coolness on a summer day. Radish gives the soup a piquant bitterness, kefir gives it a slight sourness and delicate taste, and the absence of meat products makes okroshka low-calorie. Why is this recipe not an option for dietary nutrition?
Ingredients:
- cucumber (fresh) – 1 pc.;
- radishes – 7 pcs.;
- green onions – 150 g;
- greens – ½ bunch;
- kefir (1%) – 1 l;
- spices - to taste.
Cooking method:
- Finely chop the radishes and cucumbers.
- Chop the onion and mix everything.
- Pour kefir over the ingredients (you can dilute it a little with water), add spices.
- Sprinkle each serving with finely chopped herbs on top.
Protasov's diet: results and reviews
The power supply system is recognized as one of the most comfortable and effective. The average weight loss is 8 kg over the entire period. But if you rely on reviews, then Kim Protasov’s diet helps you lose from 6 to 20 kg of excess weight. A gentle weight loss system, after which the body really works with renewed vigor, getting rid of waste and toxins. Despite the restriction in the diet, a gradual and careful exit from the diet ensures a comfortable transition to regular meals. Although over such a long period of time the body acquires many useful habits in terms of nutrition. The original weight is not returned. The maximum you can expect is +2 kilograms. You can also leave a review if you are on this diet.
The only thing that is considered a disadvantage of the diet is the acquisition of the habit of eating abundantly. Since portions are not limited in size during the diet, immediately after switching to a regular diet, it is important to control your weight and try not to overeat. Despite many laudatory reviews, the author of the diet himself does not recommend practicing such a nutritional system more than once a year.
Tags: weight loss
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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 basic principles of the diet and the correct exit from it guarantee a systematic weight loss of up 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 grain 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.
