Diet of Kim Protasov: photo, menu for every day with a table, description by week

Kim Protasov's five-week diet is an excellent method of losing weight. During the battle, many girls became slimmer and thinner. It consists of 3 stages. The first two weeks are the hardest, the next three weeks (second step) are easier, and the third step is exiting the diet, lasts 5 weeks. During the diet, you can lose from 5 to 15 kg of excess weight.

Despite the fact that the diet was created at the end of the last century, it gained popularity only at the beginning of the 21st century.

Pros:

• lack of strict restrictions;
• reduction of cravings for “harmful” sweets;
• wide range of permitted;
• muscle building (physical activity with protein consumption tones muscle tissue);
• obtaining visible results after the 2nd week of losing weight;
• normalization of metabolism;
• detoxification of the body;
• saturation of the intestinal tract with probiotics;
• increased libido;
• appetite suppression;
• lack of stress;
• eliminating constipation (fiber contained in vegetables stimulates intestinal motility);
• improvement of skin condition;
• accessibility (allowed products can be found in any supermarket);
• stable result (with the correct conclusion);
• feeling of lightness after eating.

Despite the huge number of benefits, improper adherence can cause harm to the body.

Contraindications to the use of the technique:

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

Disadvantages of the diet:

• no frying of food at the first stage of the diet (possible pancreatic dysfunction);
• insufficient carbohydrate intake (in 80% of cases causes dizziness, fatigue, weakness);
• the need to consume “huge” portions of vegetables - more than a kilogram per day (for daily calorie intake)
• the need to completely eliminate alcohol;
• monotony of diet.

Nutritionists recommend that before practicing this method of losing weight, carefully study its advantages, disadvantages, contraindications and consult a doctor.

Basic rules of "combat"

To achieve results, you must follow the rules, namely:

• conscientiously adhere to the diet and the duration of all its stages, including the withdrawal period;
• the total energy value during the first day of the diet is in the range of 1200-1500 kcal;
• for men, portions of dishes should be increased by one third; strictly monitor the amount of salt consumed (no more than 2-3 g per day), taking into account its content in foods (soy sauce, cheese, fish, etc.);
• Sugar-containing products, including syrups, lollipops/marshmallows and other products, should be excluded, as their consumption may be a prerequisite for the activation of insulin, which leads to a feeling of hunger, to sweet foods; the normal option in this case would be home-cooked dishes;
• take only fresh vegetables, without introducing various “chemicals”;
• when choosing meat/fish products, give preference to low-fat varieties;
• in the first stage of the diet (14 days), eat only low-fat foods, but do not eliminate fats completely (the body requires a daily intake of 30 g of triglycerides to maintain normal function and help in weight loss);
• be careful when choosing dairy products, be careful with stabilizers, dyes, thickeners, sweeteners, starch and other additives;

• maintain the proportions of consumption of vegetables and dairy products, which should correspond to a percentage of 70/30 (vegetables / milk);
• eat apples and vegetables raw, other foods can be cooked (it is best to bake or boil them);
• plan your diet in advance according to your work, trying to spread the diet over 4-5 meals;
• do not forget about the need to drink daily (about 2 liters of water per day);
• if there is no desire, you cannot eat food (as a rule, in the later stages of the diet, appetite decreases due to normalization of sugar levels);
• consider additional vitamin and mineral supplements designed to compensate for micronutrient deficiencies;
• Monitor your health (headaches, pressure surges, gastrointestinal spasms, constipation, menstrual irregularities, etc.).

Features of leaving the diet

Having achieved positive results in losing weight, it is not recommended to forget that you will have to exit the diet, also following special requirements. The duration of adaptation to the previous diet is five weeks.

Features of the Protasov diet menu for exit, basic rules for the recovery period:

• change the menu - instead of fermented milk products, start eating dairy dishes (the only warning is to watch the fat content, it is better to use dairy ingredients with a low percentage of fat);
• scrupulously calculate the daily calorie content of meals - in order to maintain results and not start rapidly gaining weight, eat up to 1200 calories a day;
• gradually introduce nuts into the menu (a small handful of peanuts, cashews, hazelnuts per day is enough);
• prepare porridge daily (do not add milk, sugar, spices, cook cereals only in water);
• do not return sweets to the diet - it is only allowed to occasionally pamper the body with a few chocolate slices, cottage cheese casseroles (add stevia, bee honey instead of sugar), fruit desserts (marmalade, jelly, homemade marshmallows);
• actively consume fruits (exclude fruits with high calorie content - grapes, bananas);
• supplement the diet with dry fruits - prunes, pieces of apples, pears;
• three weeks after the Protasov diet, it is allowed to change the method of preparing dishes - stew, bake, even fry foods in a minimum amount of vegetable oil;
• at the last stage of leaving the diet, switch to vegetable soups with the addition of pieces of meat and fish.

Quitting a diet is not a reason to immediately return to your previous diet. Nutritionists warn that you need to eat for a few more weeks without introducing heavy dishes (mushrooms, fatty foods) into the menu. It is also not recommended to consume baked goods, pasta, and rice.

Protasov's diet device

Kim Protasov's diet is organized according to the basic rules of a low-calorie diet with a limitation of the energy value of food consumed per day in the region of 1200-1500 kcal.

The diet is rich in fiber obtained from fruits and non-starchy vegetables, as well as protein, which is obtained in the first two weeks from chicken eggs and processed dairy products, which are eaten or added to meat dishes. Plant fibers and slowly digested animal protein provide a feeling of satiety, and a reduction in the calorie content of consumed foods and their significant combination contribute to the active burning of fat.

In addition, cleansing the intestines with plant-based and sour milk helps the body process protein foods more efficiently, thereby slowing down the absorption of plant-based carbohydrates. The result is stabilization of sugar levels, which does not allow the release of insulin during the diet, which protects against hunger and practically eliminates the desire for sweets.

During 5 weeks of the diet, the body gets used to changes in glucose levels, which makes it reflexively feel sweetness, and on a mental level it participates in the process of consuming healthy food. This configuration of food preferences is the key to long-term preservation of the result, and with constant physical activity, the effect is significantly enhanced.

Contraindications

The nutrition system, developed by nutritionist Kim Protasov specifically for those who want to lose weight, has its contraindications.

It cannot be observed by the following categories of people:

• persons who have recently suffered from colds, flu, acute respiratory infections or have been exposed to severe stress;
• people with lactose intolerance;
• allergy sufferers, especially when allergic reactions occur to foods included in the diet;
• those who suffer from diseases of the gastrointestinal tract in acute or chronic form;
• pregnant and lactating women.

Persons belonging to these categories can also adhere to a dietary food system, but another, the Protasov diet, is not suitable for them.

Having looked at the photo of Kim Protasov’s diet, which shows images of girls before the start of the technique and at the end of it, there is no doubt about the high effectiveness of this nutrition system developed by an Israeli nutritionist:

• Kim Protasov's diet is contraindicated for people with any diseases of the gastrointestinal tract. The fact is that a large amount of cabbage in the diet can cause bloating, flatulence, pain and cramping in the pancreas.
• The diet is also contraindicated for those engaged in mental activity. At the first stages of losing weight, meat products and dishes made from them are prohibited, which provokes weakness, a feeling of fatigue, and poor concentration.
• This diet is also prohibited for people who are allergic to dairy products, since Protasovka has a large number of fermented milk dishes on the menu.

Drinking regime on a diet

Kim Protasov focused his attention only on the drinking regime in the diet.

Most of the diet consists of regular drinking water without gas in the amount of 1.5-2 liters, it is periodically replaced with green tea without sugar. Water helps stimulate intestinal motility and release food from the body, and is a major component of proper protein absorption and synthesis.

In this regard, the protein basis of a diet without water makes no sense. Water should also be consumed in a certain way: drink little by little in small glasses, because the body cannot absorb water in large quantities and eliminate it immediately.

It is allowed to drink tea or coffee on a diet, but without any additives (sugar, sweeteners, honey, milk or cream).

Kefir is allowed to be consumed, but most of it can be equated to food, not water. And you should know that the volume of kefir you drink will not reduce the required volume of water.

Authorized Products

• Natural yoghurts, thickeners and fruit additives without sugar.
• Ryazhenka, curdled milk, jam, jam, kefir, sourdough - all 5% fat.
• Soft, grainy or regular cottage cheese.
• Unsalted cheese, preferably homemade.
• Dairy products can be prepared - frozen, boiled, baked, etc.

Meat, poultry and fish.

• Lean meat: turkey, beef, chicken (lean and skinned).
• Seafood.
• Fish caviar can be included in the menu for 15 days.
• Lean fish. Any white fish.

Heat treatment of meat or fish is necessary. You can stew and fry without oil, bake in the oven, grill, cook over charcoal, boil in water and steam, or cook in a slow cooker.

• Green apples - 3 pieces per day.
• Raw non-starchy vegetables and herbs - in any quantity.
• All types of cabbage. Cucumbers, radishes, peppers, asparagus, garlic, zucchini, pumpkin, celery (stalks), wild garlic.
• Greens: onions (leeks, onions, trampoline, shallots, green feathers); lettuce and all leaf lettuces; sorrel; turnip tops and edible tops of other vegetables; beet leaf (chard); parsley; spinach; basil and other table herbs.
• Horseradish, ginger, celery (not pickled!).
• Raw medium-starchy vegetables are allowed in limited quantities. Carrots, beets, soy sprouts, turnips, eggplants. Frozen vegetables should not be eaten!
• Nori and other marine aquatic plants, seaweed. Raw, fried without oil, dried (natural drying) is allowed.
• One egg a day. Heat treatment (cooked, fried without oil, steamed).
• Coffee and tea, but without sugar, sweeteners, milk, cream, fruits and berries. The exception is lemon or lime juice.
• Fresh juices from apples, tomatoes and other vegetables. Only homemade juices! Purchased packaged juices contain sugar - they are prohibited!
• Lime or lemon juice (not sour) for dressing vegetables and adding to drinks.
• Herbal decoctions and infusions.
• Seasonings.
• Mustard powder, cinnamon, vanillin (pure powder), natural spices and herbs, dried sweet pepper.
• Multivitamins to maintain body balance while dieting.

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

Menu Description

You can eat raw vegetables separately or combine them to make salty salads. It is prohibited to season with mayonnaise or vegetable oil. It should be noted in advance about four meals a day.

Kim Protasov's diet looks something like this:

1-2 weeks:

• For breakfast you can eat a salad of tomatoes and cucumbers with grated cheese.
• For lunch - salad of cabbage, beets, carrots and apples. Drink low-fat yogurt.
• For an afternoon snack, 200 grams of cereal and apples.

Week 3:

• Salad of beets, apples and carrots.
• 150 grams of fried fish. Additionally, eat one egg in your carrot and cabbage salad. Yogurt and apple will be a nice addition.
• Fried chicken breast - 150 gr. Additionally, make a salad with tomatoes and cabbage.

4-5 weeks:

• Tea and coffee, as well as low-fat Israeli cheese, are allowed.
• Fried meat at your discretion. Apple, beet or cabbage salad.
• Apple or cottage cheese.
• Five percent kefir and salad with the following ingredients: carrots, cabbage, cucumber and apple.

Kim Protasov created a diet with ready-made meals. But this does not mean that it is forbidden to add your own ingredient. The main thing is not to go beyond the diet of the famous doctor.

1 Week

1. Monday. About 200 ml of yoghurt and baked cheese. Chamomile tea and apple. Borscht with kefir. Raw vegetables, some natural juice. A glass of kefir, a little cheese, apple slices.
2. Tuesday. Salad with Chinese cabbage and cucumbers. Tea without sugar or substitute. One boiled egg, ground cabbage. Vegetable puree, apple. A glass of kefir and cheese.
3. Wednesday. Vegetable salad. Kefir drink with apple pieces. Vegetable salad, cheese balls. Green tea with pieces of cinnamon and apples. Cheesecake and some yogurt.
4. Thursday. Stuffed egg. Carrot juice. Tomato juice and vegetable salad. Natural yogurt and apple. Cheesecake, yogurt.
5. Friday. Eggplant salad, cottage cheese. Hard boiled egg. Vegetable salad. Kefir and apple. Cheese and salad.
6. Saturday. Yogurt without additives. Tomato juice, apple juice. Tea and salad. Kefir. Vegetable salad.
7. Sunday. Cottage cheese and a glass of kefir. Apple juice. Egg and vegetables. Raw carrots. Salad with vegetables.

Recipes

Green Boat Salad

The required components for the recipe according to Kim Protasov’s diet and the menu for every day are presented below:

• cottage cheese in the amount of 200 g (fat content - 5%);
• bell pepper (1 unit);
• cucumbers (4 pieces);
• one bunch of dill;
• garlic cloves (2 pieces);
• salt (to taste).

Vegetable salad is prepared as follows:

1. Cutting cucumbers into 2 halves.
2. Removing seeds.
3. Grinding the resulting pulp.
4. Cutting pepper into strips.
5. Chopping dill.
6. Extracting juice from peeled garlic.
7. Mixing the chopped cuts, adding cottage cheese and salt.
8. Adding filling to cucumber preparations.
9. Decorating the dish with pieces of cheese.

This salad would be a great breakfast dish.

Chicken cooked in kefir

Required components:

• kefir in the amount of 250 ml;
• chicken breast in the amount of 350 g;
• 1 clove of garlic;
• spices (to taste);
• salt.

Step by step recipe:

1. Washing and cutting meat.
2. Beating cuts.
3. Laying the workpiece in a container filled with kefir product.
4. Adding the remaining components.
5. Preheat the oven to a temperature of 200 degrees.
6. Place the fillet in the oven.
7. Cooking time: 50 minutes.

Fish soufflé

Required components:

• pollock fillet (350 g);
• 1 egg;
• 50 ml milk;
• salt;
• lemon juice (5 ml);
• spices (to taste);
• salad foxes (to decorate the dish).

Algorithm of actions:

1. Cut the fish into small pieces and place in a container.
2. Beating eggs with milk, salt and spices.
3. Pour the mixture over the fish.
4. Preheating the oven.
5. Baking the souffle at 180 degrees (25 minutes).
6. Garnish the dish with lettuce leaves.

Protasov’s diet is impressive in terms of results - minus 5-7 kg per month without a constant painful feeling of hunger and harm to the body.