Detailed description and menu of Kim Protasov's diet: how to achieve ideal weight without starving

The dream of many women is to lose weight without harming their health. Often, diets are not balanced and limit many healthy foods necessary for normal life. Kim Protasov's diet is unique, as it helps to get rid of hated fat, while having a positive effect on health.

To maintain the results for many years, it is very important to make the right exit from the diet. Let's take a closer look in our article.

This is interesting! Kim Protasov is an Israeli nutritionist. The diet he developed is very easy to tolerate and does not cause discomfort or hunger. The rules of the diet are quite simple, and the result can be seen after a month.

Description of the diet

For many years, Mr. Protasov developed his own nutrition system, thanks to which people who are overweight or have a couple of extra pounds could lose weight without much effort. An important aspect of Protasov’s diet is that it is comfortable to lose weight on this nutrition system.

In addition, you can improve your health, which has been negatively affected by poor nutrition for many years. It is also useful for people who do not suffer from excess weight to adhere to such a diet, since in this way they will be able to remove all excess from the body and will be able to gain extraordinary lightness.

The diet was published in magazines about 17 years ago, and during this time it gained real popularity. It owes its popularity to its simplicity. During the diet, you will not have to cook for many hours any one dish, the ingredients for which cost a lot. All products are available in unlimited access on store shelves and markets throughout the year. The summer-autumn period is considered a particularly , when prices for vegetables and fruits drop noticeably, and you get the opportunity to buy natural products that are not stuffed with chemicals.

Doctor on the Kim Protasov diet. Who is Kim Protasov:

Before you start a diet, you need to find out what the nuances of this method of losing weight are, and also think about whether you can adhere to these restrictions. The duration of the diet itself is exactly 5 weeks . The bulk of excess weight will be lost during the last two weeks, so you should be prepared for the fact that the result will not be visible immediately, although you will feel lightness throughout your body starting from the second week of losing weight.

The period for quitting the diet is also 5 weeks . You need to exit the diet slowly and gradually. The slower you go off the diet, the higher your chances of maintaining the results achieved. Therefore, in general, the duration of weight loss will be 10 weeks or 2.5 months . A special feature of this diet is the low content of carbohydrates and fats in the products. The results of a diet when followed correctly can be stunning. You will lose from 5 to 20 kg without experiencing much discomfort.

During the diet, it is recommended to drink enough water. The minimum volume of liquid is 1.5 -2 liters per day , as this is very important for the normal functioning of the body and the removal of toxins. Elena Malysheva gives the same recommendations in her diet.

Diet Basics

Dr. Kim Protasov developed a nutritional system, believing that it is healthier for a person to eat fresh vegetables - they contain more fiber, which means weight loss will happen faster. The diet was developed back in 1999 and became popular among girls due to its ease. The diet is designed to consume certain foods. According to those who are losing weight using the Protas system, the diet allows you to completely reconsider your own habits. The nutritionist himself talks about the initial transition to a raw food diet or vegetarianism.

As mentioned above, Kim Protasov’s diet lasts for 10 weeks - 5 of them the person gradually loses weight, 5 - restores nutrition. Of course, there is no talk of returning to fatty foods and other delicacies, but you can continue to consume elementary foods necessary for a normal diet.

This is important: Kim Protasov’s diet provides a specific table of permitted foods. If you have allergies or individual intolerances, you should exclude certain foods from your diet. Also, you should not force your body by eating dishes or products that you do not like - experts have noted that with such weight loss you should not expect results.

The diet is based on raw vegetables and fruits (apples), fermented milk products with low fat content - up to 5%, as well as lean meats and fish in limited quantities. Drink up to 2 liters of clean water daily.

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

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

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

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

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

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

Sample Protasov diet menu for 1-2 weeks

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

Approximate menu of the Protasov diet for 3-5 weeks

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

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

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

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

Exit from the Protasov diet

After the main period is over, the body has time to adapt and get used to the new diet. A rapid return to high-calorie foods can provoke uncontrolled overeating, gastrointestinal problems, and metabolic disorders.

To avoid negative consequences, exiting the diet should be gradual:

• Starting from the sixth week, vegetable oil (3 teaspoons) is added to the daily diet.
• It is recommended to use nuts and seeds as snacks.
• Apples can be replaced with any unsweetened fruit: pear, oranges, peaches, plums.
• Gradually, porridge and hot soups are being introduced into the menu.

Also prohibited are baked goods, sweets, pasta, and potatoes. The duration of the fixing phase is calculated individually. The minimum period is 30-35 days.

Detailed diet menu by week

Week #1

1

The first day:

• Breakfast: low-fat cottage cheese, classic yogurt, coffee without sugar;
• Second breakfast: unsweetened apple;
• Lunch: hard-boiled egg, grated boiled beets with garlic and sour cream, tomato juice;
• Afternoon snack: fruit salad of apples and yogurt;
• Dinner: vegetable salad with sour cream, a glass of kefir.

2

Second day:

• Breakfast: carrots and applesauce, a few pieces of cheese, tea without sugar;
• Second breakfast: low-fat cottage cheese;
• Lunch: Greek salad, tomato juice;
• Afternoon snack: yogurt;
• Dinner: cottage cheese casserole with eggs and apples, milk.

3

Day three:

• Breakfast: cheesecakes baked in the oven, coffee without sugar;
• Second breakfast: a glass of kefir;
• Lunch: boiled egg, salad of grated carrots and cottage cheese, with garlic;
• Afternoon snack: baked apples;
• Dinner: vegetable puree, cottage cheese with sour cream, tea.

4

Day four:

• Breakfast: boiled egg, applesauce, herbal tea without sugar;
• Second breakfast: yogurt;
• Lunch: vegetable cabbage rolls, vegetable juice;
• Afternoon snack: cheese, a glass of low-fat kefir;
• Dinner: salad with carrots, cabbage, apple, low-fat cottage cheese with sour cream, tea.

5

Day five:

• Breakfast: steam omelette of one egg and milk with the addition of tomatoes, tea without sugar;
• Second breakfast: rose hip decoction, apple;
• Lunch: oven-baked or grilled vegetables (eggplant, peppers, zucchini), vegetable juice;
• Afternoon snack: apple and carrot puree (you can use baby puree, but without sugar);
• Dinner: tomatoes stuffed with curd filling with garlic, kefir.

6

Day six:

• Breakfast: low-fat cottage cheese with low-fat sour cream, apple, tea without sugar;
• Second breakfast: a glass of carrot and apple juice;
• Lunch: baked bell pepper stuffed with cottage cheese, kefir;
• Afternoon snack: fruit apple salad with yogurt;
• Dinner: boiled egg, vegetable salad with feta cheese, rosehip infusion.

7

Day seven:

• Breakfast: baked cottage cheese pancakes, tea;
• Second breakfast: classic yogurt;
• Lunch: vegetable stew (can be made from frozen vegetables), vegetable juice;
• Afternoon snack: kefir;
• Dinner: boiled egg, cabbage salad with cucumber and green peas, a glass of herbal tea.

By clicking the button, you can get a free new “shuffle” menu for 5 weeks. If you wish, you can make your own adjustments to it.

Print Kim Protasov's diet menu on the refrigerator

The first two weeks are vegetable. All dishes are a variety of salads. To prevent food from becoming boring, you need to use your imagination and try to diversify your menu. Monotonous food can lead to depression, depression and failure of the entire diet. Many recipes can be found on sites where those who have passed the diet test share their impressions and new recipes. We offer several types of dishes that can be used for diet

Salad with omelet

It requires:

• 1 egg:
• 2 tablespoons of milk;
• low-fat yogurt;
• cucumber;
• tomato:
• Bell pepper.

Steam an omelet from milk and eggs, cool, cut into small cubes and add chopped vegetables. Season everything with yogurt.

Tomato bizet

To get this dish you need to take:

• 200 grams of cottage cheese;
• 2 small and 2 large tomatoes;
• chopped greens (dill, parsley).

Finely chop two tomatoes and grind them with cottage cheese. Cut large tomatoes in half and put the resulting mass on each half, sprinkle with herbs on top.

Bell pepper sandwich with cottage cheese

You need to take:

• two large bell peppers;
• cottage cheese 200 gr;
• clove of garlic;
• one tomato;
• dill.

Cut the sweet pepper into halves, remove the seeds and wash. Grind the cottage cheese with one finely chopped tomato and garlic. Place curd mixture on each pepper half and place a sprig of dill on top

cucumber plate

Required Products:

• hard-boiled egg;
• green onions;
• sprig of dill;
• 1 tablespoon of yogurt;
• long cucumber

Boiled egg, onion, dill, finely chop. Top with yogurt. Cut the cucumber along its entire length into two slices. Place the resulting mixture on each half.

Salad "Trio"

It contains the simplest ingredients:

• beet;
• carrot;
• green apple;
• yogurt

Boil beets and carrots and grate on a fine grater. Add grated apple. Season everything with yogurt. You can make the salad raw.

Celery salad

The simplest and most healthy salad made from young celery roots. For it you need:

• 200 grams of celery;
• 3 tablespoons of yogurt.

Peel the root and cut into small strips, add yogurt. Keep in the refrigerator for 30 minutes. There is no need to add anything else. The salad is very spicy.

Prefabricated salad

Vitamin salad of herbs and plants that are rarely used:

• young nettle leaves;
• green lettuce leaves;
• sorrel;
• green onions;
• dill;
• cucumbers;
• yogurt.

The ingredients are taken randomly. Everything is finely chopped and mixed well. Top with yogurt. Let it sit for a while.

Meat salad with vegetables

Boiled meat goes well with any vegetables. You should constantly change the composition of vegetables by adding different components to them.

Summer caviar

To prepare you will need:

• tomatoes 2-3 pieces;
• sweet pepper 3-4 pcs.;
• eggplants 2 pcs.;
• garlic 3-4 cloves;
• salt pepper.

Bake all vegetables in the oven and peel. Scald the tomatoes with boiling water and remove the skin. Finely chop everything, add salt, pepper, garlic.

When meat and fish are added to the menu, it can be diversified. You can bake delicious dishes.

Baked fish muffins

For this you will need:

• 300 grams of fish;
• 1 egg;
• 120 grams of cottage cheese;
• greens (dill);
• pepper, salt.

Add raw egg, cottage cheese, dill, salt and pepper to finely chopped fish. Mix everything thoroughly. Place the resulting mixture into the muffin tins. Bake in a preheated oven for 20 minutes at 180 degrees.

Baked chicken cutlets

The chicken breast bakes well and becomes very tasty. You should take 1 kg of meat and finely cut it into cubes. Add garlic, herbs, 1 egg, salt, pepper. Mix everything thoroughly and form cutlets. Bake in a preheated oven at 180 degrees for 20 minutes.

Diet rules and contraindications

1. Choose foods for your diet carefully. It is advisable to choose seasonal vegetables, without unnecessary chemicals. Carefully study the composition of fermented milk products purchased for your diet. Avoid products with sweeteners, fruit additives, dyes, preservatives, starch, thickeners, etc.
2. Do not include sweeteners in your diet , and do not indulge yourself in sweets, as otherwise the craving for sweets will not disappear, but will only intensify.
3. When dieting, do not try to choose only low-fat foods. A moderate amount of fat is necessary for the normal functioning of the body.
4. If you eat less food than your daily diet, don't push yourself. Do not forcefully eat any foods . However, try to find adequate substitutes for foods that you have eliminated from your diet.
5. Limit your salt intake . Choose lightly salted varieties of cheese, and do not overdo it when adding salt to your food. Excessive salt in the body stimulates fluid retention in the body, which can lead to edema. In turn, edema can force the internal systems of the body to work with effort and provoke chronic diseases.
6. Maintain drinking regime . If you can reduce the amount of food you consume, then you should not reduce the amount of water. It is thanks to water that wastes and toxins that interfere with the normal functioning of the body’s vital systems will be removed from the body. Remember also that not all drinks replace water. For example, kefir is considered more of a food than a drink.

Protasov's diet has a number of contraindications . It should not be used by people with the following diseases:

• gastritis;
• diseases of the upper gastrointestinal tract;
• allergy.

Pregnant women and nursing mothers should avoid the diet.

Nourishing weight loss with protein and fiber

Kim Protasov's diet does not involve any special difficulties. Its main phases last seven weeks. And the “Shuffle” itself is conditionally divided into three stages.

The main place in the daily diet during this period consists of vegetables with a low amount of starch in their composition, fermented milk products, meat and fish. This means that the method is based on the consumption of fiber and protein.

But carbohydrates and fats are not completely eliminated, but only optimized. This is important because it allows the body to receive all the usual and necessary substances. For example, the fermented milk at Protasovka is not low-fat, but has a low fat content - up to five percent.

For those losing weight, Protasov’s diet menu provides a “bonus” for every day: three apples and a boiled egg. Agree, not bad, considering that in some diets fruits and chicken egg whites are the entire daily diet. And in “Protasovka” there is no ban on coffee. The main thing is that it is unsweetened. The diet requires drinking plenty of water - from two liters of still water per day. It is better not to overuse salt, the norm is up to 4 g per day. You can use soy sauce, but without fanaticism.

Pros and cons of “shuffling”

How did the Protasov diet appear?

Before we look at all the nuances of this technique, we’ll tell you a little about the author, since this is a truly amazing story. People all over the world have sat on Protasovka and successfully lost weight. Over time, rumors and versions about its creator grew around the method like a snowball.

Some said that Kim Protasov was an Israeli nutritionist, others claimed that he was an emigrant doctor, according to others, this man was a traditional healer, and still others said that he was not at all connected with medicine and the sciences of the human body.

Everything turned out to be much more unexpected. Kim Protasov does not exist in nature at all! This is the pseudonym of screenwriter Nelly Oganesovna Slutske (Oganesyan), who at that time lived in Israel and wrote articles for the newspaper. Among her responsibilities was writing a column about weight loss and diets.

Having published a diet for 5 weeks and signed “Kim Protasov”, she could not have imagined that the method she invented would be used for weight loss all over the world, and quite successfully at that.

This is how the author jokingly describes his diet: “That diet is as simple as a bar of soap! Eat only salads for two weeks, and then salads and a piece of meat for another two months. And that’s it!!!”

Reviews from doctors. Reviews and results of those who lost weight on the Protasov diet with Before and After photos

Despite all the visible advantages, doctors do not recommend sticking to this diet more than once a year . Since, despite the tangible benefits, a person does not receive enough of all the most important substances during the diet, and the body may experience stress, experiencing a constant lack of certain vitamins and microelements. Also, before starting a diet, it is better to consult with your specialist so as not to provoke a deterioration in your health or manifestations of chronic diseases .

Nadezhda, 39 years old: The diet is simply wonderful. I found it a couple of years ago on the Internet. Now I have become a real fan of shuffling. I definitely go on this diet once a year. During the diet I lose about 6-8 kg, but in a year I can gain 3-4 kg again, since it is very difficult for me to completely give up sweets. Every August, as a rule, I go on this diet. Just during this period, all vegetables are in full swing, clean, not sprayed with chemicals, our domestic ones. I love eating raw vegetables or simple vegetable salads. However, cabbage often makes me feel bloated, so I eat cabbage stewed. When I can add meat to my diet, I make stewed cabbage with meat. It turns out very tasty and low in calories. I also drink a lot of kefir, I try to choose tasty, non-sour ones. It depends on the manufacturer, so you can search for your favorite one. I often add simple classic yogurt to salads, and sometimes I make mustard sauce with sesame seeds to dress salads. I found a lot of delicious vegetable dishes on the Internet that are ideal for this diet. I don’t feel hungry at all, so I lose weight easily. By the way, during the first 2-3 weeks the weight hardly comes off. As stated in the diet, the weight comes off towards the end of the diet. So be patient.

Ruzanna, 22 years old: I really liked Kim Protasov’s diet. I tried it for the first time last year. I was very pleased with the result. Minus 9 kg!!! At the same time, I always went well-fed. When I was on this diet, I was studying at university, and I had absolutely no time to cook. The convenience of the diet is that, even when you are away from home, you can always and everywhere find vegetable salads. In the mornings I ate vegetable salads and a boiled egg, washed down with tea without sugar. During the day I ate 2 servings of salad (tomatoes, cabbage, carrots, peppers) in the university cafeteria. Sometimes I took salad with me from home for classes and ate it during breaks. I also ate my daily allowance of 3 apples while I was at school. In the evening I also ate vegetables. In the last weeks of the diet, I cooked chicken several days in advance and ate it for dinner. Until bedtime, I fought off the feeling of hunger, since I went to bed late. In general, I recommend the diet to anyone who wants to lose weight without denying themselves vegetables, as is customary in most diets.

Daria, 28 years old: I can’t say that I’m delighted with the diet. It was a little hard for me to sit on it. I couldn’t eat a lot of vegetables, so I still felt hungry from time to time. At such moments, curd mixed with yogurt was very helpful. It was also difficult to eat only raw vegetables and completely exclude porridge from the diet. For example, for many years I had oatmeal for breakfast or ate muesli, so in the morning I allowed myself oatmeal, although I boiled it in water and cut an apple into pieces. It was quite tasty. I was only able to stay on the diet for 3.5 weeks and lost only 4 kg of weight. Although my friend, who advised me on the diet, says that if I tried and stayed for the allotted time, and then went out smoothly, the result would surprise me. I don't know if I'll ever be able to stick to this diet again. Maybe I chose the wrong time - I sat on it in the spring. Finding cheap vegetables was quite problematic, you had to overpay. Therefore, most of the diet was unpalatable to me. But then I was happy to go on a low-carbohydrate diet; food rich in proteins suited me very well. So, my conclusion is that the diet is suitable for true fans of vegetables, and be sure to try it in the summer or autumn, when there are many products available. My result is in the photo.

Video experiment. -10 kilograms in 6 weeks:

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