Diet Protasov - detailed description and reviews. Kim Protasov's diet: essence, description and results

Kim Protasov's diet compares favorably with other diets by the smoothness of weight loss, high efficiency and a wide variety of foods included in the diet. Below is the detailed description diets, an approximate menu, the results that can be achieved, and everything that may interest a person who decides to use the Protasov diet and combine the effectiveness of losing weight with the comfort of the process.

Dissatisfaction with your own figure and the desire to lose weight sooner or later overtakes every woman and almost every man. Kilograms accumulate imperceptibly and inevitably, and if at first losing weight is not difficult, then when you gain several dozen extra pounds, it is very difficult to get rid of them. And often people choose extreme ways weight loss with a long rigid diet and multiply increasing physical activity.

At the same time, the authors of such dubious techniques promise to lose weight by 5 and even 7 kg per week. Not all people know that rapid weight loss can cause irreparable harm to the body and lead to an exacerbation of chronic diseases. Such diets do not carry anything, except for enormous stress for the body. A person who is sharply deprived of the usual quantity and quality of food becomes irritable, breakdowns often occur, because of which, instead of the desired weight loss, you can earn an inferiority complex and even fall into depression.

The body deprived of food, instead of parting with the hated kilograms, gives the brain a signal that it has come Hard times and you need to spend the accumulated resources very carefully. The weight ceases to go away, and the appetite increases. A person begins to blame himself for a lack of will, but it is really difficult to resist the temptation. And after the end of the diet, the person is relieved to return to the previous way of eating, the hard-lost kilograms come back, and the weight, after a short time even increases.

In addition, with a sharp weight loss, the skin does not have time to properly tighten, it simply does not have enough time for this, and along with the withdrawal of excess weight, a person faces another problem: the skin on the stomach, arms and other parts of the body becomes flabby and sags. This leads to the need for a large number of plastic surgery, and it is expensive, and most importantly - unsafe.

The first mention of the diet dates back to 1999, when an article by Kim Protasov appeared in one of the Israeli newspapers, which talked about a new way to find harmony for a rather short term and avoid the stress associated with other tougher diets.

The article was remembered with a funny and correct phrase: "A thin cow is not a gazelle yet." The nutritionist promised not only to get rid of excess weight and harmony, but also ease of movement, great mood and the absence of all the unpleasant manifestations characteristic of being on a diet.

Little is known about Israeli nutritionist Kim Protasov. It is unclear whether such a person actually existed or it is a collective image and the fruit of the work of several specialists, but the fact that the diet is developed competently, really works and allows you to smoothly part with a large number of kilograms within 10 weeks, while wide range of products included in the diet allows you to lose weight comfortably without stress for the body.

The diet immediately found its fans, and although there was no further mention of Kim Protasov, the diet that became known under his name lives on, arouses interest and allows new generations to lose weight.

What products are included in the menu

The time spent on the diet, as mentioned above, is 10 weeks. The first week of the diet allows you to eat an unlimited amount of raw vegetables, 5% yogurt and cheese, in addition, you need to eat one egg every day. Tea, coffee and water can be drunk in any quantity without adding cream and sugar. All this can be used in any combination. You can just eat vegetables, or you can make a salad, add yogurt or cheese to it, which will make the salad even more delicious.

It is permissible to eat 3 apples a day. Cheese can be replaced with cottage cheese of a similar fat content, and apples should be green and unsweetened. It should also be remembered that you should refrain from consuming large amounts of raw beets and exclude vegetables rich in starch from the diet. You should not completely abandon beets: this vegetable contains a large number of vitamins and has an excellent effect on blood composition. But celery, bell peppers, cabbage are welcome in any combination and quantity.

The Protasov diet assumes a complete absence of salt. This is done in order to avoid stagnation of excess fluid in the body and increase the load on the kidneys and edema. And alcohol is also contraindicated. In the early days of the diet, weight loss occurs by getting rid of excess fluid and swelling that are common in overweight people.

List of foods that you can eat while on the Protasov diet:

Dairy products

• milk;
• yogurt;
• ayran;
• fermented baked milk;
• cottage cheese;
• feta cheese.

All dairy products should be free of sugar, preservatives and starch. Care should be taken to keep the food fresh.

Vegetables

Menu by week

It is already clear that Protasov's diet does not contain too strict recommendations for every day, the menu can be composed based on your own preferences.

Vegetables can be eaten as a salad or mixed in a blender. The diet involves using only raw vegetables. But life and already almost 20 years of the existence of the diet are making adjustments. If the body does not accept raw vegetables well and there are problems with digestion, you should not wait for an exacerbation of gastritis, you just need to steam vegetables or bake them without oil. In this case, the ratio of raw to cooked vegetables is 50/50. A boiled egg can be successfully replaced with an omelet, it is easier to digest, allows you to diversify the menu, and this is an additional loophole for those who do not like boiled eggs.

So you should eat for first and second week diet.

Beginning with third week, the diet turns into a holiday. The body has already adapted to the new diet, and now lean meats, fish and seafood appear in the diet every day. It is worth noting that crab sticks and cheap brands of crab meat are not seafood. You can use almost any meat except pork and fatty lamb. All those who have tried the diet on themselves note an extraordinary lightness and a surge of strength.

Now the daily diet looks like this:

400 g of vegetables + 300 g of dairy and fermented milk products + 300 g of meat + 3 apples + 1 egg + 2 liters of liquid

Starting this week, you can add oatmeal or buckwheat porridge on the water. This diet should be followed throughout the fourth and fifth week of the diet.

5 week is dedicated to a smooth exit from the state of restriction and the transition to a menu that will become habitual for a long time, and possibly for life, because if after the end of the diet you start eating cakes, hamburgers and other high-calorie foods, the kilograms will definitely return, and you will have to start everything at first.

On 6 week the food is the same as at 5, but the body is already accustomed to the new diet and the kilograms go away rapidly.

7 week allows you to replace annoying apples with other unsweetened fruits in order, you can use kiwi, unsweetened pears or pomegranates. You can add unsweetened berries to the diet.

On 8 week a handful of dried fruits are added to what is already allowed to eat. You can cook an uzvar from them, or you can simply steam it with boiling water, cut it and add it to the porridge.

9 week like 8, but those who have not allowed boiled vegetables all this time can start boiling them, stewing, baking them, remembering that no vegetable oil is used.

WITH 10 weeks low-fat broths and familiar foods appear on the menu.

The results of staying on a diet are strictly individual, but according to the reviews of people who have been using the diet for a long time and successfully, for weight correction in 10 weeks, you can lose from 5 to 15 kilograms.

It should be remembered that during the diet and to maintain the result, the following foods should be avoided in the future:

All of these foods are high in calories. That is why it is worth excluding them from the diet once and for all. Avocado is a high-fat fruit. Vinegar can be successfully replaced with lemon or sour orange.

The human body is designed in such a way that it quickly adapts to the proposed conditions and to a new diet. In order to improve the result, starting from the third week of the diet, you can increase the usual physical activity. Start going to the fitness center, go jogging in the morning, or at least extend the duration of your walks.

This will increase the number of lost pounds. Do not forget about sufficient water intake. Losing weight on this diet assumes the presence of a variety of vegetables in the diet, it is easier and cheaper to use this diet during the period of mass ripening of vegetables and fruits. But a wide range of vegetables in trading network, regardless of the season, allows you to start the diet at any time.

Detailed menu for 7 days

First 2 weeks.

Breakfast: 1 egg, any salad, from allowed vegetables with yoghurt dressing, coffee.

Dinner: vegetable salad with soft cheese. Tea.

Afternoon snack: green apple.

Dinner: vegetable salad with fermented baked milk. Tea.

Salads can be whatever you like best. The main thing is to remember that oil and salt are not added to them.

Starting from the third week, when the body has already passed the adaptation period, a pleasant ease of movement has appeared and it has already become habitual to adhere to the rules, the menu changes, enriched with cereals on water and meat, you can use chicken breast, turkey, beef, veal, rabbit meat. In addition, fish and seafood appear on the menu.

The third week of the diet. Menu for 7 days.

Diet Protasov differs from other diets in freedom in the choice of products, the menu for every day is presented below.

Monday.

Breakfast: oatmeal porridge on the water, egg, coffee.

Dinner: cucumber and tomato salad with 5% sour cream, stewed turkey, tea.

Afternoon snack: Apple.

Dinner: boiled shrimps with eggplants baked in foil.

Tuesday.

Breakfast: omelet, apple, coffee.

Dinner: okroshka from kefir of cucumbers and herbs, boiled fish (pollock, pike perch) with zucchini.

Afternoon snack. vegetable juice.

Dinner: vegetable salad, tea.

Wednesday.

Breakfast: soft cheese, boiled egg, tea.

Dinner: broth with pieces of boiled beef, stewed cabbage, coffee.

Afternoon snack: a handful of steamed dried fruits.

Dinner: fried fish with tomato and cucumber salad.

Thursday.

Breakfast: buckwheat porridge, apple, coffee.

Dinner: chicken broth, boiled chicken breast with vegetables, dried fruit decoction.

Afternoon snack: Apple.

Dinner: omelet with stewed zucchini, tea.

Friday.

Breakfast: oatmeal, apple, coffee.

Dinner: broth with pieces of turkey, Caesar salad with yoghurt dressing, tea.

Afternoon snack: boiled egg, vegetable juice.

Dinner: vegetable salad with kefir.

Saturday.

Breakfast: omelet with soft cheese, apple, tea.

Dinner: beef broth, bell pepper and tomato salad with yogurt, dried fruit compote.

Afternoon snack: vegetable smoothie.

Dinner: zucchini salad with seafood, kefir.

Sunday.

Breakfast: oatmeal with dried fruits, apple, coffee.

Dinner: chicken broth with herbs and pieces of boiled chicken, vegetable stew, tea.

Afternoon snack: boiled egg, vegetable juice.

Dinner: baked pike perch with vegetables, dried fruit decoction.

Do not forget that the menu is approximate, so you can make adjustments. You can consume 3 apples a day, and the weight of ready-made meat, fish and seafood according to the diet is 300 g. You can simply consume 150 grams of meat at lunch and 150 grams of fish or seafood at dinner.

Do not forget about the consumption of water. It needs to be drunk not less than 2 liters in a day. Recently, very free interpretations of the Protasov diet have appeared, in sample menu which contain salt, vegetable oil, pepper and other spices. It is everyone's personal business to follow the dietary guidelines strictly or to reserve small allowances for themselves.

Advantages and disadvantages of the Protasov diet

The main advantage of the Protasov diet is balance. It allows you to consume milk, meat, dairy products in sufficient quantities. A person sitting on such a diet does not have a feeling of inhibition and rejection of their favorite foods. After all, the main reason for any person's dieting breakdowns is protest: why other people can afford a pie or a hamburger? At the same time, the Protasov diet gives excellent weight loss results.

In 10 weeks, the body gets used to a different diet. A simple example: the fact that the French eat frogs has been known for a long time, and despite the current breadth of assortment in stores, there is no queue for them. Our people do not consider this product necessary for the diet. The same happens when losing weight on the Protasov diet: 5 weeks of a smooth transition lead to the understanding that everything is already familiar, the absence of pasta, pies and cakes in the diet does not cause stress.

The disadvantages of the Protasov diet can be considered that in classic version the diet is completely excluded from the heat treatment of vegetables. This is what caused the appearance of modified options, in which it is possible to steam vegetables, stew or bake. After all, people suffering from digestive problems also want to be slim and lose weight comfortably, but eating exclusively raw vegetables for 10 weeks can exacerbate gastritis, ulcers, and pancreatic diseases. Do not give up because of this dream!

Results with photo

The Protasov diet is really effective: this can be seen from the reviews and impressive results of those who have lost weight. Below are photos after a 10 week diet.

Kim Protasov's diet is a specially formulated diet that includes some types of ingredients and foods. Their composition allows you to get rid of toxins, toxins, food contamination and lose weight within five weeks. The name "Protasovka" is used by the people.

The name of the diet is the name, surname of a scientist and doctor from Israel. It was first published in 1999 in a weekly Russian newspaper as a single article. It talked about the basic principles effective weight loss by this technique. Since then she has become widely known.

Those trying to apply Kim Protasov's diet in action began to recommend given view losing weight to each other, as one of the most effective systems nutrition for proper weight loss. You will be able not only to reduce weight, but also to rejuvenate the body, freeing it from toxic substances present in the daily diet.

Peculiarity Kim Protasov's diet consists in the use of dairy products and vegetables. Small quantities of poultry are allowed.

The principle of Kim Protasov's diet

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

• The diet should be light and tasty. The main ingredients are dairy products and vegetables;
• The peculiarity of Kim Protasov's diet is that there are no strict restrictions on food intake, as required by other diets. The power supply system allows you not to refuse food intake. You can eat at any time of the day or night;
• The diet consists of a list of recommended foods;
• Kim Protasov's diet is designed for a five-week period and contains four basic intervals. Each has a special set of foods to compose a diet;
• Observing the correct daily diet, the calorie content will be no more than 1500 kcal;
• This type of food is suitable not only for people who are losing weight, but also for those who choose healthy eating.

What can and cannot be eaten?

There are two time intervals in Kim Protasov's diet.:

• From the first day to two weeks;
• From two weeks to the end.

In the first week, you can eat any vegetables only raw. If possible, 30 percent of the total diet should be White cabbage... Consume fermented milk products, the fat content of which is no more than five percent:

• Granular cottage cheese;
• Low sugar yogurt;
• Kefir;
• Low-fat cheese.

In addition to fermented milk products on the menu for every day, with Kim Protasov's diet, it is allowed to use egg and three medium sized apples. And finally, a lot of water.

Forget about sugar, sausage and other flour products. This is not in the diet of Kim Protasov. If you are unsure about food, avoid it. Take 5-10 minutes to make a natural vegetable salad. Do not use semi-finished products (they are strictly prohibited). Eliminate gelatin and salt from your diet.

Do not stir salad with vinegar or use a steam machine to cook. It is better to replace steamed vegetables with raw ones - they have more useful vitamins.

Fermented milk products containing chemical additives are also prohibited for use. They contain sugar, which is useless for the body. Use only freshly squeezed juices and fresh juices. Kim Protasov's dietary restrictions are enough, but don't get hung up on that. Think about attractiveness and harmony, and then flour products themselves will disappear in the diet.

Menu description by week

You can eat raw vegetables individually or mix them to get delicious salads... It is forbidden to season with mayonnaise or vegetable oil.

It should be stipulated in advance that four meals a day are allowed.

Kim Protasov's diet for weeks is as follows:

1-2 weeks:

1. For breakfast, you can eat a tomato and cucumber salad with grated cheese.
2. For lunch, make a coleslaw, beetroot, carrot, and apple salad. Wash down your meal with low-fat kefir.
3. For an afternoon snack, 200 grams of grain cottage cheese and an apple.

3 week:

1. Salad with beets, apples and carrots.
2. 150 grams fried fish... Additionally, use one egg in your carrot and cabbage salad. Yogurt and apple will be a nice addition.
3. Fried chicken breast - 150 grams. Additionally, make a coleslaw and tomato salad.

4-5 weeks:

1. Tea and coffee are allowed, as well as low-fat Israeli cheese.
2. Fried meat on your own. Apple, beet or cabbage salad.
3. Apple or grain curd.
4. 5% kefir and salad made from the following ingredients: carrots, cabbage, cucumber and apple.

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

Dish recipes

Below are the recipes for Kim Protasov's diet in the first or second week.

Stuffed tomatoes:

To prepare this dish, you will need one boiled egg. Chop it finely in a bowl, add garlic. Greens will not be superfluous. After adding the ingredients to one container, mix them thoroughly. Then put a few tablespoons of kefir and cottage cheese and mix again. The consistency is ready. Then take the tomatoes and cut them in half. Remove the core and add the prepared dressing. A great dish for a hearty breakfast!

Salad and egg pancake:

One egg is taken from which an omelet is prepared. No oil is added during cooking, cooking is carried out on Teflon. Can't work without oil? Add some water.

Cut the finished pancake into small pieces and wait until it cools. At this time, chop two tomatoes, garlic and Bulgarian cottage cheese. Combine these vegetables with cottage cheese or a few tablespoons of yogurt and add the pancake. For decoration, herbs and a little cheese are used.

Gazpacho:

You can eat some salads, but they quickly get bored, so you want something new. Gazpacho is a light soup. It's easy to prepare. V summer time he is irreplaceable. For cooking you will need:

• Take three small tomatoes;
• Several cucumbers;
• Pepper - yellow and red;
• Garlic and small onion;
• Greens and lemon juice are used as a dressing.

Pour boiling water over the tomatoes, then peel and cut into small wedges. The rest of the vegetables also need to be cut into small pieces, and then all the cooked ingredients are sent to a blender. Mix everything thoroughly until a homogeneous mass is obtained. The soup is not heat-treated, keeping all its beneficial features... Served cold, perfect for summer.

Light sweetness from Kim Protasov:

If you want something sweet, you can grate the apple and sprinkle it with yogurt. Add lightly cinnamon, and for beauty - a spoonful of baby puree. Bon Appetit!

Kim Protasov's diet recipes 3-5 weeks:

Meat in kefir (barbecue):

Take 400 grams of chicken meat. Cut it into cubes, then fill it with a glass of kefir. Pepper well, salt. then stir and refrigerate for one hour. Cut the onion into rings and grate the garlic. Fry the garlic and onions in a skillet. After the appearance of a ruddy color, add the meat without the marinade. After a few minutes, it will capture the aroma of onion and garlic, then add the marinade and simmer until tender.

Additional dressing for salads:

For the right dressing, take Activia yogurt, add herbs, garlic and mustard if desired. This is a great salad dressing.

After Kim Protasov's five-week diet, the next five weeks should be slowly and gradually come out of it.

The results of those who lost weight on the Kim Protasov diet

During the five-week diet of Kim Protasov, it is forbidden to drink alcohol. To improve the results, it is recommended to add various gymnastic exercises into the daily plan. Weight loss with strict adherence to nutrition reaches 10 kilograms without damage to the body and hunger. As an example, consider a photo before and after losing weight:

The origin of the Kim Protasov diet is shrouded in mystery. There are several versions of the appearance of the "shuffle". According to one of them, this food system was named after the journalist who recorded and published the diet. Another (most popular) claims that Kim Protasov is an Israeli nutritionist who is the direct creator of the diet. The measures of investigation and investigation of the issue invariably lead to a dead end - in Israel they have never heard of either Dr. Protasov or a journalist with such a surname. Perhaps, for the first time in history, the creator of an information product wished to remain in the shadows and not receive a well-deserved reward. Unlike, by the way, from Robert Atkins, who made a fortune.

Kim Protasov's diet spread at lightning speed in Russia and took root in the minds of everyone who was losing weight. The mysterious doctor Protasov promised impressive results without starvation and restrictions. What is hidden behind the fashionable nutrition system and how much the results meet expectations - these and other questions will be examined in the most scrupulous way below.

Diet Protasov - a description of the "phenomenon"

The most good news, with which everyone who intends to learn more about the "shuffle" meets, is the statement that you can eat at any time, but even after 12 at night. Moreover, you can eat in any quantity. On this optimistic note, the introductory part of the diet ends.

You can eat for 5 weeks, with few exceptions, only vegetables and dairy products. Moreover, the fat content of the latter should not exceed 5%. Each week of the "shuffle" has its own specific characteristics.

Week 1

You can only eat raw vegetables, dairy products (up to 5% fat) and one (!).

Week 2

The second week hardly differs from the first. Perhaps the desire to eat that same egg will disappear - and great! The body has rebuilt to a healthy mode of functioning, it is good and easy for it.

Week 3-5

An impressive piece must be added to vegetables and dairy products. fried meat(up to 300 g) or fish. Thus, from the 3rd to the 5th week, the diet of a losing weight consists of: raw vegetables, cheeses and dairy products, eggs, meat or fish. Reduce the amount of dairy products slightly. In the last two weeks, the most intense weight loss begins.

Throughout all weeks, it is imperative to drink at least 2 liters of water per day, tea and coffee (without sugar, of course) can be consumed in any quantity. There is a fruit bonus to the diet - 3 green apples daily.

You need to get out of the diet carefully, for this Kim Protasov gives the following recommendations:

• In the first week after the completion of the 5-week marathon, a little vegetable oil (but not more than 3 teaspoons) should be added to vegetable salads, the percentage of fat content of some part of the "milk" should be reduced.
• In the second week, one of the three apples is replaced with any fruit (unsweetened and non-starchy).
• A little later, any porridge is added to the morning meal (2 tablespoons of dry cereal, boiled in water).

Exit from the diet can last up to five weeks, you need to focus on well-being. For at least another two months, you need to refrain from using, bakery products and other foods with a high glycemic index.

Diet Protasov - the results are explicit and hidden

What does a person get when they decide to get rid of excess weight in this way? Promised benefits:

• good metabolism,
• getting rid of cravings for sweets,
• the desire to eat junk food disappears,
• getting rid of adipose tissue while building muscle,
• good bowel function,
• getting rid of allergies,
• loss of up to 12 kg of weight.

Weight loss will depend on the individual needs of each organism. Dr. Protasov says that everyone will get rid of exactly as many kilograms as he needs and who is useful.

It should be understood that in the presence of a number of gastrointestinal diseases (gastritis, ulcers, duodenitis, etc.), such an abundance will lead to an exacerbation of the disease.

During the first two weeks, the use of fats is almost completely eliminated, which will invariably affect the condition of the skin. It would be wiser to start the diet right from the third week when meat is allowed. However, it is worth remembering the most radical food systems, such as a raw food diet, and I want to criticize the "shuffle" less.

Obviously, the choice of food in this food system is quite thoughtful. Vegetables provide the body with vitamins and fiber. Dairy products - milk protein, lactose, calcium. But this harmony is only an appearance. In fact, it is quite difficult to gain the minimum required 1200 kcal with such a meager diet, not to mention the fact that there will be a clear lack of fat. But in the last two weeks, the amount of these fats may well go off scale.

And the promised redistribution of fat mass into muscle mass borders on fantasy. No diet without connection physical activity it is beyond the power. So what can the author of this diet hide from people for a reason?

What does the Protasov diet menu look like?

Losing weight on this diet is certainly possible. And this is primarily due to its low calorie content and long duration. What an indicative menu might look like?

Diet Protasov: menu 1-2 weeks

Breakfast: vegetable salad dressed with yogurt; ...

Lunch: salad with apple and, seasoned with yogurt, you can add vanilla.

Dinner: cold vegetable soup (in a blender); vegetable salad with egg, kefir, herbs, etc.

Afternoon snack: dried peppers stuffed with cottage cheese and chopped vegetables; freshly squeezed juice (vegetables-apple).

Dinner: vegetable salad dressed with granular cottage cheese; Apple.

Diet Protasov: menu 3-5 weeks

Breakfast: casserole of cottage cheese, eggs and apple with cinnamon.

Lunch: vegetable salad with apple, seasoned lemon juice.

Dinner: cold vegetable soup (for example, okroshka).

Afternoon snack: salad of tomatoes, herbs, cottage cheese; boiled chicken.

Dinner: boiled chicken; cabbage salad with apple, seasoned with kefir.

It is quite obvious that Kim Protasov's diet, the menu of which at first glance does not differ in variety, is at the first stages a designed sample vegetarian diet... Losing weight made sure that the process of losing weight was as tasty and nutritious as possible, and began to create real culinary masterpieces on the basis of the recommended products.

Diet Protasov: recipes

Here are a couple of examples of such recipes that we liked:

• A mass of grated cheese, herbs, garlic, lemon juice and yogurt is laid out on tomato slices.
• Cheese, egg, Bell pepper, the tomato is cut into small pieces. Red onion pickled in lemon juice is added to the salad. The mass is filled with freshly squeezed tomato juice.
• The apple, sprinkled with cinnamon, is baked in the microwave.
• Roll any dietary meat abundantly in spices and bake without oil in the oven.

To make sure that Kim Protasov's diet is a fascinating journey into the world of cooking, you need to go to numerous thematic forums. The abundance of recipes will amaze the imagination of even the hardest culinary master.

Diet Protasov - reviews of those who have lost weight, expert opinions

Kim Protasov (if such a character existed at all), whose diet had found phenomenal success, was well versed in psychologists. Nobody likes to be undernourished and stop at 125.5 grams. Shuffling allows you to "gulp" heartily, that is, as many basins of salad as you like. Another thing is that you can't eat a lot of these basins. The problem is as follows - after completing the diet, the stomach of those who have lost weight from these basins expands significantly, a person, out of habit, begins to eat a lot. And if this "a lot" does not consist of vegetables, then the disastrous result will soon reveal itself.

You can, of course, eat a little so that the size of the stomach remains the same. But eating a little bit of vegetables means missing out on a significant amount of vitamins and minerals.

Experts do not criticize such a system, because it is quite balanced with a reasonable approach. Fats, proteins, carbohydrates - it contains all the necessary building components. It can really heal, detoxify, and even help you lose weight. Diet Protasov is not worse, and even better than many proposals on the "market" of diets. However, even she will not be able to insure each individual person from the rapid return of kilograms back.

“I was always a tight girl, I tried to keep my weight at 65, but after giving birth I recovered to almost 75. The shuffle helped me lose 11 kg, although I sat on it for much more than 5 weeks. I ate not only raw but also boiled vegetables. True, I wanted to eat all the time. "

“Last year I sat on it, lost 8 kg. Then, the truth has become corroded again. I will sit down again for a shuffle ... ".

“I sat on a diet strictly for 10 weeks, did not allow myself any deviations. The first days, of course, were terrible, then I started looking on the forums delicious recipes- and off we go! For 10 weeks - minus 10 kg. After the diet I try to eat only healthy food. "

Obviously, losing weight on the "shuffle" will not be completely painless. However, almost all reviews indicate that there is an effect from the diet. Another thing is that the result needs to be maintained in the future. However, keeping yourself in check is the credo of any strong person. A the strong man will always find a hundred and one way to get rid of excess weight. And it doesn't matter what this method will be called.

Diet Protasov- diet for 5 weeks. This diet practically does not limit the amount of food consumed and is divided into 2 stages. Each stage has its own list of allowed dishes.

The diet has been known since 1999 and was published in the Russian Israeli magazine under the heading: “Don't make a cult out of food. A thin cow is not a gazelle yet. In this text, the author described the basic principles of "shuffle", promised to relieve adherents of this diet from cravings for sweets and fatty foods, as well as gain "lightness of thought" and become healthier.

On the Internet, the famous Israeli nutritionist Kim Protasov is called the author of the Protasov diet, who allegedly invented this nutrition system to help his patients lose several kilograms without harm to health. In fact, no one has heard of such a nutritionist, it is impossible to find the author of the Protasov Diet.

Meanwhile, the absence of any comments from the author: he did not speak either on TV or on the radio, made the diet popular, which has been helping people lose weight for decades.

What is the essence of the Protasov diet?

The essence of the "shuffle" is a combination of vegetables and animal protein from fermented milk products.

Basic moments:

A lot of energy is spent on the digestion of foods rich in fiber, which makes it possible to classify many vegetables as negative calorie foods, since the energy costs for digesting them are higher than the energy you get from them.

Diet features

The most important features of this diet include the following points:

• Unlimited food. Foods that are allowed on the diet can be eaten in any quantity, even in the largest portions. However, the diet is good because it does not schedule meals by the hour - you can eat as nutritionists advise: 4-5 times a day, in small portions. As a result, sugar evenly enters the bloodstream throughout the day, you do not feel severe hunger.
• Low-calorie diet is compensated by a large number of vegetables... Vegetables are high in fiber, which helps you fill up quickly and detoxifies your body. Also, the diet is high in protein, which is responsible for satiety.
• You can eat raw vegetables and dairy products on this diet in almost any volume. The combination of these products improves the functioning of the gastrointestinal tract.
• During the time you are on a diet, the body will rebuild and you will not love sweets and pastries as much as you used to - this will ensure that the result achieved on the diet is maintained.

Duration

The total duration of the diet is 5 weeks.

This time is divided into two stages:

• Stage 1. Every day it is allowed to eat vegetables without heat treatment, dairy products - cottage cheese, kefir, natural yogurt, etc., 3 green apples a day and 1 boiled egg. The amount of vegetables is unlimited, however, to achieve maximum effect it is recommended to stick to a 2: 1 ratio. That is, two parts of vegetables account for one part of fermented milk products: for example, 1 kg of vegetables per 0.5 kg of fermented milk. This regime lasts 2 weeks.

• Stage 2. At 3 weeks, it is necessary to maintain the nutritional principles of the first weeks, but add 300 g of cooked meat, chicken or fish to the daily diet. They can be baked, fried without oil, or boiled.

The number of fermented milk products on the menu must be reduced by about a third, i.e. instead of 0.5 kg of cottage cheese or 0.5 l of kefir, you can eat about 350 g of cottage cheese or drink 1 glass of kefir. An egg and three green apples remain on the menu. This stage lasts three weeks.

Its main advantage is the natural correction of metabolism, due to which extra pounds are lost, but so that your body is not under stress.

Herbal ingredients facilitate the process of losing weight. Glycogen and fat do not accumulate. Together with regular training, you can achieve amazing results. Tea has no contraindications for drinking.

Products

Allowed

1-2 weeks of the diet include the following foods:

• any vegetables that can be eaten raw: green salads, cucumbers, tomatoes, herbs (dill, parsley, cilantro, basil), onions, Chinese cabbage, cabbage, carrots, bell peppers etc.;
• cottage cheese;
• kefir;
• natural yogurt without additives;
• thermostatic fermented baked milk;
• curdled milk;
• eggs;
• apples.

3-5 weeks of the diet include:

• the same foods that were allowed for 1-2 weeks of the diet;
• lean meat: beef, chicken, turkey;
• fish: cod, pangasius, halibut, salmon, etc.

Forbidden

Diet rules

• When losing weight, you must follow the diet menu and there is only what is allowed this week.
• No need to count calories.
• Eat no matter the time of day and in any amount, but choose only permitted foods. Nutritionists recommend at the first stages of the diet to eat 1 kg of vegetables and 0.5 kg of fermented milk products + 1 egg and 3 apples for 5-6 meals, evenly distributing them throughout the day.
• It is necessary to observe the drinking regime: drink 1.5 - 2 liters of water a day. This will dull the feeling of hunger and speed up the metabolism.
• In addition to water, you can drink black or green tea, coffee. Do not add sugar, sweeteners, cream or milk to these drinks.
• Check the composition of the products: many supposedly natural fermented milk products contain starch, thickeners and other ingredients prohibited on the Protasov Diet.
• Watch out for the fat content of foods: 2-5% varieties of cottage cheese or kefir are recommended. Eating completely fat-free foods (especially in the early stages of the diet) will lead to fat deficiency and health problems.
• Limit your vegetable oil intake to 15 grams per day(one tablespoon). This is quite enough for dressing salads, you can also add spices and a little salt to them.

Vegetables must not be heat-treated: boil, fry, bake.

Advantages and disadvantages

Want to lose weight?

A slender figure is the dream of many women and men. I want to be at a comfortable weight, without exhausting myself with rigid diets and hard exercises.

Plus, being overweight can lead to health problems! Heart disease, shortness of breath, diabetes, arthritis and noticeably shortened life expectancy!

It has the following properties:

• Boosts metabolism
• Burns body fat
• Reduces weight
• Losing weight even with minimal physical activity
• Helps Lose Weight in Cardiovascular Diseases

Menu for 5 weeks

An approximate menu for 5 weeks of diet in the table:

Recipes

Vegetable dishes

During the diet, you will have to eat a lot of vegetables and create an accurate menu for the entire period of the diet, so prepare in advance: choose a few recipes that suit you, but do not be afraid to try something new! Consider a detailed description of some of the recipes.

Panicle salad

Ingredients:

• 300-400 g of cabbage;
• fresh carrots;
• Apple;
• vegetable oil;
• lemon juice;
• salt and pepper to taste.

Preparation:

Diet Greek Salad

Ingredients:

• cucumbers;
• tomatoes;
• bell pepper;
• vegetable oil;
• salt and pepper to taste.

Preparation:

"Chinese" vegetable salad

Ingredients:

• 300-400 grams of Chinese cabbage;
• fresh carrots;
• cucumber;
• vegetable oil;
• soy sauce;
• ginger;
• salt and black pepper to taste.

Preparation:

Stuffed tomatoes with egg and herbs

Ingredients:

• 2-3 large tomatoes;
• 1 boiled egg;
• garlic;
• Dill;
• green onions;
• salt to taste.

Preparation:

Soups

Since it is forbidden to heat vegetables during the Protasov diet, you can only cook cold soups.

Gazpacho tomato soup

Ingredients:

• 3-5 fresh tomatoes;
• salt;
• black pepper;
• basil.

Preparation:

Cold okroshka

Ingredients:

• cucumbers;
• green onions;
• onion;
• fresh peas;
• radish;
• 1 egg;
• chicken meat;
• salt and pepper to taste.

Preparation:

Cottage cheese dishes

Cottage cheese casserole

Ingredients:

• 200 g of cottage cheese;
• 1 egg;
• 1⁄2 tsp cinnamon.

Preparation:

Light curd dessert

Ingredients:

• 100 g of briquetted cottage cheese;
• 50 g soft cottage cheese;
• 1⁄2 tsp cinnamon

Preparation:

• mix together 100 g briquetted cottage cheese (not too dry), 50 g soft cottage cheese, 1⁄2 tsp. cinnamon;
• beat the mixture with a blender until it becomes airy and tender.

Meat and fish dishes

Baked fish

Ingredients: Stories from our readers!
“I fell in love with this tea from the first sip! Only a month passed, and I got rid of 5 kg, which I could not throw off. The work did not allow me to eat properly.

Thanks to its natural ingredients, this tea does not cause allergic reactions, accelerates metabolism. Now I have a lot of strength and energy, I have enough time for everything, I am very glad that I found this product. "

How to get out of the diet?

Exit from the Protasov diet is often singled out as a separate stage. It is during these 5 weeks that the results obtained on the diet are consolidated. Moreover, with the correct yield, weight loss continues, the risk of breakdown and absorption of uncontrolled amounts of sweets disappears.

• 1 week of release. Choose fat-free fermented milk products (0.5 - 1% fat). Replace animal fat from these products with vegetable fat: olive oil in salads, 10 nuts or 5 olives will be a good addition to your diet. Start breakfast with 2-3 tablespoons of porridge in water: oatmeal, buckwheat, brown rice.
• 2 week of release. We replace two apples a day with other unsweetened fruits. Dried fruits, bananas and grapes are prohibited. You can take pears, berries, oranges.
• 3 week of release. Add dried fruits. A little, about 50 g per day: dried apricots, prunes, dates, etc.
• 4 week of release. The vegetables can finally be boiled, steamed or stewed. Another part of dairy products can be replaced with lean meat. This will add more protein to your diet.
• 5 week of release. Introduce light vegetable and chicken broths to the menu, add a little everyday products. Reduce dietary foods gradually.

Even after completely quitting the diet, it is recommended to keep vegetables and lean meat as the key products of your menu. And here White rice, pasta (except for whole grains) and baked goods are best avoided altogether. A new, healthy diet will help you maintain the results you have achieved for as long as possible.

Diet results

The results of the diet for people with different overweight will differ. For example, if you are overweight up to 10 kg, then for the entire time of the diet you can lose 5-8 kg. Overweight people over 15-20 kg can lose at least 15 kg. The results depend on how well you are on the diet and whether you left it right.

Contraindications

• Lactose intolerance. Since the diet is high in fermented milk, lactose sensitivity can be very difficult for people with sensitivity to lactose to tolerate.
• Disease of the gastrointestinal tract. The large amount of fiber in vegetables irritates the stomach. Therefore, people with gastritis and irritable stomach syndrome are not advised to follow this diet.
• Pregnancy or breastfeeding. For women who are expecting a baby or are breastfeeding, dieting is contraindicated, as this can affect lactation.
• It is not recommended to carry out the Protasov Diet in winter and spring. At this time, the choice of fresh fruits and vegetables is limited; in the spring, many people have vitamin deficiency. In addition, in the cold season, people on a diet note that they freeze faster and experience chills. This is due to the lack of hot meals in the diet.

The power supply system according to Kim Protasov appeared in the late nineties. She came to Russia from Israel, where she became known to our compatriots-emigrants from an article in the newspaper "Russian Israelite".

Everything in the description of the diet was attractive: the simplicity, and the availability of products, and the half-joking style that described its essence. “Don't make food a cult,” read the title of the article. And this position has allowed many people to understand how the simplest products can be useful and promote weight loss.

History of the legend

Literally a couple of years later, the newspaper "Russian Israelite" was closed. Who was the author of the diet, nicknamed the "shuffle" in Russia, remains a mystery. But a certain areola of "mystery" helped popularize the nutritional system. Every now and then there were stories that Kim Protasov was a famous Israeli nutritionist, that he was forced to hide from the authorities, that his promotion of healthy food was not liked by the country's leadership.

An end to outright delirium was put in 2013 by the statement of the well-known Israeli journalist Ganna Hovhannessian. In her Facebook account, she published a note in which she admitted that Kim Protasov was nothing more than her invention and a pseudonym.

“In the late nineties, the newspaper paid little,” wrote Ganna Hovhannessyan, “I had to work a lot. Each journalist grabbed a different heading and used several pseudonyms. I had a culinary section where I published slightly revised recipes. I signed my texts with the name of Kim Protasov. "

Once Ganna decided to publish in the newspaper a diet suggested to her by her friend Lena Tseitlina. The essence of this diet is as simple as possible. To lose weight in the first two weeks, you need to eat only raw vegetables, and then add a piece of meat to them. Everything! After the publication of the article, Gann forgot about it, after a while the newspaper was closed ...

Years later, Ganna Hovhannessyan, who decided to lose weight, began to search the Internet for a suitable diet. Imagine her surprise when she discovered her own "invention" in the list of the most popular and effective weight loss systems. “The fame of Kim Protasov grew completely apart from me,” the journalist noted with a laugh later. - I have written so many plays, many go to theaters, but there is no world fame. And then salads and meat, and the thinner world applauds. I don't even know whether to be happy or not. "

Features of the power system

Be that as it may, the Protasov diet exists. She has many fans who appreciated the merits of nutrition with a certain set of products. They mark several undoubted advantages diet.

• You can give yourself free rein. Most diets strictly limit the calorie content of the diet, its volume, and even normalize the time when you can eat. "Shuffle" does not impose such restrictions. Eat at least during the day, at least at night, in any quantity. It is only important not to go beyond the established diet.
• Desire for sweets is dulled. The diet excludes fatty, sweet and flour products. The emphasis is on raw vegetables and low-fat dairy products. Eating such food for two weeks makes the digestive system work in a new way. Absence sharp jumps sugar prevents glycemic surges, stimulating appetite. And the feeling of satiety does not allow the body to crave sweets. One of the results of the diet is the rejection of sweets, as a correct eating habit.
• Improves muscle tone and quality. The diet is very high in protein, which creates the basis for development muscle mass... Of course, the promises on food alone to get cubes on the press are unfounded. But there will not be a lack of amino acids during the period of dieting.
• Digestion is improved. The menu for the first two weeks includes only vegetables and low-fat milk. From the third week, you can add meat to it. Thus, the diet is incredibly high in vegetable fiber, which works "like a brush" in the intestines. For constipated sufferers, this will become in a wonderful way get rid of them. And for those who have not had constipation, it can cause a laxative effect.
• Good weight loss effect. During the diet, you will lose weight by an indefinite amount of kilograms. For each organism, its own meaning is formed. Someone manages to lose up to twenty kilograms, others lose weight by six or eight. Nutrition fans claim that you are losing as much weight as you should be. In any case, the result is pleasantly impressive.

But the most important thing is the extreme simplicity of the diet for every day. You can refuse to prepare meals altogether, at least for the first two weeks. It is only important to understand what can be used and what is prohibited.

Do's and Don'ts

Kim Protasov's diet offers an extensive list of permitted foods.

The menu for the first two weeks includes the following.

• Raw vegetables. It is raw, without heat treatment. It can be non-starchy foods - cucumbers, all types of cabbage, any leafy vegetables, carrots, onions, tomatoes, bell peppers. Freshly pressed vegetable juices are allowed.
• Low-fat dairy products. The fat content of the "milk" is 1-5%. Use in the diet low fat foods should not, as the presence of a small amount of fat helps the absorption of calcium. You can use cottage cheese, kefir, fermented baked milk, yogurt, milk.
• Apples. A green apple is an invariable component of the diet. Three apples should be consumed per day as a "dessert" after a meal. Eating apples between meals can increase your appetite, as these fruits have a high glycemic index.
• Egg. Eat one egg daily.
• Water and drinks The volume of pure non-carbonated water in the diet should be at least two liters per day. You need to drink it a little, literally fifty milliliters at a time. Thus, you should feel like you are drinking all the time. After eating, you can drink green tea. The amount of tea and coffee in the diet is not standardized.

Despite the fact that the diet allows you to consume foods in "any quantities", it is important to understand the measure and proportion. The amount of dairy ingredients should be about half that of raw vegetables. On average, you will consume up to eight hundred grams of "milk" per day and a little more than one and a half kilograms of vegetables.

The third week adds meat to the diet. You can eat lean beef, chicken or turkey fillets, fish. Meat products boiled, grilled, stewed or steamed. Include three hundred grams of meat or fish (the mass of the finished product) in your diet daily. The amount of "milk" should be reduced by the same volume - three hundred grams. The diet for the fourth and fifth weeks is the same.

Alcohol and salt begin the list of prohibited foods. It is also unacceptable to use:

• soft cheeses (feta cheese, feta) due to the high salt content;
• vegetable oil, butter;
• bakery products;
• cereals, cereals;
• potato;
• pasta;
• semi-finished meat products, including sausages, dumplings;
• pig meat, lamb;
• smoked meat, fish;
• nuts;
• sweet foods.

The menu for 5 weeks excludes the use of sugar and sweeteners. During this time, your body must wean off sweets.

Disadvantages of diet

A detailed description of the diet of Klim Protasov allows you to evaluate its multiple benefits. But it also has disadvantages, which are important to note separately.

• Seasonality. It is difficult to imagine the observance of such a diet in winter time... During this period, only carrots, cabbage and turnips are found on our tables from fresh vegetables. Buying expensive imported vegetables is not only costly, but also dangerous, since products brought from afar are usually processed with "preserving" compounds. Thus, it is possible to recommend a weight loss system only for the summer and autumn periods. Although the inhabitants of hot Israel, of course, can adhere to it even all year round.
• Diet-unloading. It is not worth focusing on the "shuffle" diet as a way of eating. This is a complete diet, albeit with minimal risk, so stick to it for no longer than the recommended five weeks.
• There is no source of polyunsaturated acids and carbohydrates. The absence of the first is fraught with women's health. A lack of polyunsaturated fats not only worsens the condition of the skin, hair, but can also lead to disturbances hormonal background... Carbohydrates are necessary for athletes, people engaged in mental and physical labor. Their absence causes apathy, loss of strength, dullness of the mind.
• There are contraindications. Refuse from such a diet should be with lactose intolerance, since the entire diet is based on the use of dairy products. If you have diseases of the gastrointestinal tract, you should also not turn to the Protasov diet: due to the abundance of fiber, they can become aggravated.

Another controversial point is that there is an opportunity to eat as much and whenever you want. According to nutritionists, this is too conditional a requirement that everyone can interpret in their own way and not always correctly. It is necessary to control the amount of food, dividing the daily diet into five meals. The volume of each dose should not exceed four hundred grams. And the total daily calorie content should be up to one thousand five hundred calories.

Menu according to Protasov

What to cook so as not to go beyond the acceptable diet? This issue is not considered in the description of the power supply system. Moreover, the menu for every day of the Protasov diet is a wrong approach to it. Initially, the method was described as a way to get rid of the food cult and be able to eat what is at hand without "bothering" with cooking.

But popularization in society led to the development of a menu for the Protasov diet weekly. We offer approximate diet simple dishes with recipes for 1-2 weeks and menus for the following weeks from the restaurateur Stepan Mikhalkov.

1-2 weeks

At this time, only fresh vegetables without heat treatment are included in the diet. Green apples can be consumed alone and as an additive to meals. They do the same with an egg: it is boiled and eaten separately or put in salads.

Vegetable salads are the main menu for the first two weeks of the diet. Diversify them as much as possible! Create various variations products: cabbage and green peas; carrots and cabbage; tomato, green onions and bell peppers. Season salads with yogurt, lemon juice, add garlic to flavor the dish.

3-5 weeks

During this period, lean meat is added to the diet. Vegetables become side dishes, and the meat ingredient becomes the basis of dishes. You can bake meat in foil or on the grill, simmer it, fry it in a Teflon-coated pan without oil. The meat can be steamed or boiled in water.

There are many variations of cooking dishes with meat and vegetables. The simplest recipe is to fry the meat in a dry frying pan, add any vegetables, herbs, aromatic herbs, and simmer under the lid until tender. If the vegetables don't juice much, add water to the skillet.