Kim Protasov's diet detailed description by week. Diet of Kim Protasov: detailed description by week, menu for every day

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

For those who want to switch to proper nutrition and lose excess weight, Kim Protasov’s diet is perfect - recipes for 1-2 weeks, the basis of the menu is apples, vegetable salads and fermented milk products (yogurt, kefir, cottage cheese). It is easy to adhere to such a nutrition system, since there is no need to give up large amounts of your favorite food. Thanks to the various recipes of Protasov Kim's diet, it is possible not only to lose up to 14 kg of excess weight, but also to improve the functioning of the digestive system.

What is the Kim Protasov diet

The main principle of Protasov Kim’s diet is maintaining a balance of dietary fiber and proteins. This diet helps to gently cleanse the intestines and body of waste, toxins, break down fats, and normalize blood sugar levels. Fiber, being in the stomach, swells, due to this the feeling of hunger is satisfied, appetite and cravings for harmful foods are reduced.

Nutritionists who follow Kim Protasov’s diet recommend limiting salt intake: this helps eliminate edema. As a result, a feeling of lightness appears and the skin takes on a healthy appearance. Protasov's diet (recipes for 1-2 weeks) does not impose restrictions on the amount of food eaten. Officially approved products can be eaten for breakfast, lunch, lunch, afternoon snack, dinner and even at night. It is important to drink more water; drinking green tea and herbal infusions is acceptable.

Stages of the Protasov diet

The shuffle lasts 5 weeks and consists of three main periods, each of which has its own rules. To achieve the desired result, it is important to adhere to all recommendations regarding diet. The following stages of Protasov Kim’s diet are distinguished:

1. Vegetarian. Lasts two weeks, recipes can use raw vegetables, green apples, boiled eggs, low-calorie dairy products.
2. Milk-vegetable diet + meat. Lean meat and fish are added to the first stage recipes; this diet must be followed for 1 week.
3. Quitting the diet. Aimed at consolidating the results obtained. This period (lasts 2 weeks) involves a gradual increase in the calorie content of food and the introduction of other foods into the diet.

Protasov diet menu 1-2 weeks

During the first 2 weeks of weight loss on the Protasov Kim diet, the menu consists of vegetables and fermented milk products in a 2:1 ratio. For recipes, you need to choose low-calorie milk, no more than 5% fat, it can be kefir, yogurt without additives, or homemade cheeses. Give preference to vegetables with low starch content:

• cucumbers;
• cabbage (Peking cabbage, white cabbage);
• dill, parsley, onion;
• eggplants, zucchini;
• green beans.

It is advisable to steam foods or not heat them at all. Every day, with dairy products and vegetables, you can eat 1 boiled egg and 3 sweet and sour apples, preferably green ones. It is important to add fruits to your main meal rather than snack on them, since the high glycemic index of apples can cause hunger and increase appetite. They should only be fresh - baked, soaked, or dried cannot be eaten yet.

Allowed foods on the Protasov diet

Like other weight loss systems, Kim Protasov’s diet highlights a number of recommended and prohibited foods. By adhering to this table, you can easily give up junk food and reduce the amount of energy consumed to 1500 kcal per day. Authorized products include:

• eggs;
• freshly squeezed juices;
• kefir, fermented baked milk, milk, low-fat yogurt, 3% cottage cheese;
• green apples;
• fish;
• meat (chicken, veal);
• fresh vegetables (radishes, zucchini, cucumbers, bell peppers, radishes, cabbage, carrots).

Protasov diet recipes 1-2 weeks

Based on the acceptable foods of Kim Protasov’s diet, many delicious dishes have been compiled, thanks to which you can diversify your diet. You don't have to spend a lot of time on them - the recipes are simple and easy. By experimenting with food processing methods, you can pamper yourself with new exquisite culinary masterpieces every day. From different combinations of fruits and vegetables, you can come up with many unusual salads, cocktails, snacks and desserts.

Diet okroshka with kefir

• Cooking time: 35 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 128 kcal / 100 g.
• Type of cuisine: Russian.
• 
  

  It’s hard to imagine Russian cuisine without okroshka; this cold soup delights with its excellent taste at any time of the year. Fragrant greens and vegetables give a feeling of freshness and coolness on a summer day. Radish gives the soup a piquant bitterness, kefir gives it a slight sourness and delicate taste, and the absence of meat products makes okroshka low-calorie. Why is this recipe not an option for dietary nutrition?

  Ingredients:

  • cucumber (fresh) – 1 pc.;
  • radishes – 7 pcs.;
  • green onions – 150 g;
  • greens – ½ bunch;
  • kefir (1%) – 1 l;
  • spices - to taste.

  Cooking method:

  1. Finely chop the radishes and cucumbers.
  2. Chop the onion and mix everything.
  3. Pour kefir over the ingredients (can be diluted with a little water), add spices.
  4. Sprinkle each serving with finely chopped herbs on top.

  Celery soup for weight loss with tomato juice

  • Cooking time: 45 minutes.
  • Number of servings: 4 persons.
  • Calorie content of the dish: 58 kcal / 100 g.
  • Purpose: for lunch.
  • Type of cuisine: Russian.
  • Difficulty of preparation: easy.

  The basis of Protasov Kim's diet is vegetables, so celery soup will be an excellent dietary dish. The leaves and roots of the plant contain a lot of vitamins, and celery itself helps normalize metabolism, blood sugar levels, and remove excess fluid from the body. In addition to its beneficial properties, this soup also has excellent taste and aroma.

  Ingredients:

  • celery root (medium) – 1 pc.;
  • potatoes – 2 pcs.;
  • cabbage – ½ head;
  • carrots – 1 pc.;
  • onion – 1 pc.;
  • water – 2 l;
  • parsley, spices - to taste.

  Cooking method:

  1. Peel all the vegetables and chop the cabbage.
  2. Bring water to a boil, add vegetables to it, cook until tender.
  3. Add spices to taste, sprinkle with parsley.

  Diet omelette with vegetables

  
  

  Try to prepare an excellent dietary omelette according to the recipe for 1-2 weeks of the Protasov Kim diet. It has an amazing unique taste, is easily digestible and at the same time saturates the body for a long time and quenches the feeling of hunger. With such a simple recipe, you can not only diversify your daily diet, but also quickly get rid of extra pounds.

  Ingredients:

  • egg – 1 pc.;
  • cottage cheese (low-fat) – 120 g;
  • feta cheese – 50 g;
  • dill, parsley – 30 g each;
  • salt - a pinch.

  Cooking method:

  1. Beat the raw egg with a mixer.
  2. Add cottage cheese to it, beat again.
  3. Grate the cheese on a coarse grater and mix with the curd-egg mixture.
  4. Salt and add herbs.
  5. You can bake in the microwave for three minutes or in a frying pan over low heat until fully cooked.

  Tomatoes stuffed with cottage cheese and herbs

  • Number of servings: 4 persons.
  • Calorie content of the dish: 76 kcal / 100 g.
  • Type of cuisine: Russian.
  • Difficulty of preparation: easy.

  Stuffed tomatoes for the Protasov diet for the first weeks are very easy to prepare. They can be a regular everyday snack or a holiday treat. The combination of cottage cheese, herbs and garlic with tender tomato pulp gives the dish an amazingly delicate taste. The bright colors of the snack components lift your spirits. To make the treat especially tasty, choose the ripest and juiciest tomatoes.
  

  Ingredients:

  • cottage cheese (low-calorie) – 1 glass;
  • medium-sized tomatoes – 5 pcs.;
  • garlic – 1 clove;
  • salt, pepper - a pinch;
  • lettuce leaves – 5-6 pcs.;
  • dill, parsley - for decoration.

  Cooking method:

  1. Chop the greens and grate the garlic on a fine grater.
  2. Add cottage cheese to them, pepper, salt, and stir thoroughly.
  3. Cut off the tops of the tomatoes and remove the core with a tablespoon.
  4. Add the tomato pulp to the curd mass, stir.
  5. Stuff the tomatoes with the mixture, place the lettuce leaves on a plate first, and then the stuffed tomatoes.
  6. Decorate with herbs if desired. Bon appetit!

  Carrot salad with yogurt

  • Cooking time: 20 minutes.
  • Number of servings: 3 persons.
  • Calorie content of the dish: 35 kcal / 100 g.
  • Purpose: for breakfast, lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty of preparation: easy.

  This salad from Kim Protasov’s diet as a recipe for 1-2 weeks is a real find for people who want to lose weight. Thanks to simple ingredients, preparation does not take much time, and the unusual combination of products gives the treat an excellent taste and aroma. In order not to increase the energy value of the snack, it is better to take low-fat yogurt, without additives or sweeteners.

  Ingredients:

  • carrots – 200 g;
  • garlic – 1 clove;
  • natural yogurt (without additives) – 40 g;
  • salt - a pinch.

  Cooking method:

  1. Grate the carrots on a coarse grater.
  2. Squeeze the garlic and add to the carrots.
  3. Season the salad with yogurt, add salt and mix.

  Beetroot soup with kefir for weight loss

  • Cooking time: 30 minutes.
  • Number of servings: 5 persons.
  • Calorie content of the dish: 105 kcal / 100 g.
  • Purpose: for breakfast, lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty of preparation: easy.

  Beetroot soup is a close relative of okroshka. The fresh vegetables and herbs included in the soup recipe enrich the body with essential vitamins and minerals. Thanks to low-fat kefir, beetroot is light, low-calorie, quickly absorbed, and beets help to gently cleanse the intestines. This wonderful soup gives you a feeling of fullness for a long time and is refreshing on a hot summer day. Treat yourself to a healthy and easy recipe for cold beetroot soup.

  Ingredients:

  • medium beets (raw, boiled) – 1 pc.;
  • boiled egg – 1 pc.;
  • cucumber – 1 pc.;
  • kefir (0-1%) – 1 l;
  • green onions, dill - to taste.

  Cooking method:

  
  

  Homemade skim milk cheese

  • Cooking time: 25 minutes.
  • Number of servings: 25 persons.
  • Calorie content of the dish: 98 kcal / 100 g.
  • Purpose: for breakfast, lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty of preparation: easy.

  Low-fat cheese is one of the best permitted foods on the Protasov Kim diet, especially in the first two weeks. Finding it in the store is not easy, but preparing it yourself is quite possible. In addition, the ingredients of homemade low-fat cheese will be natural, fresh, without preservatives or other additives. Thanks to this simple recipe, you will have more than one favorite protein-based dish.

  Ingredients:

  • milk (skimmed) – 1 tbsp.;
  • low-fat cottage cheese – 1 kg;
  • butter – 15 g;
  • vegetable oil – 1.5 tsp;
  • egg – 1 pc.;
  • soda – ½ tsp;
  • salt – 1 tsp.

  Cooking method:

  1. Mix cottage cheese and milk in a saucepan until smooth.
  2. Place on low heat, stirring constantly, and bring to a boil. Cook for about 10 minutes more.
  3. Place the fermented milk mixture in a colander (line with gauze if necessary), and allow the liquid to drain.
  4. Add egg, butter, salt, soda to the curd mass, stir well. Boil for another 10 minutes over low heat.
  5. When the mass thickens, place in a mold greased with vegetable oil and refrigerate overnight.

  Cabbage-apple salad

  • Cooking time: 25 minutes.
  • Number of servings: 3 persons.
  • Calorie content of the dish: 42 kcal / 100 g.
  • Purpose: for lunch, dinner.
  • Type of cuisine: Russian.
  • Difficulty of preparation: easy.

  Fresh vegetables and fruits are not only good for health, but also for weight loss. Try to prepare a simple cabbage-apple salad, invented for Kim Protasov’s diet for 1-2 weeks. The ingredients for the snack are always at hand, preparation does not take much time, and everything turns out very tasty. Choose the freshest vegetables and fruits for your salad - they will enrich your body with vitamins and important microelements.

  Ingredients:

  • cabbage – 250 g;
  • bell pepper – 1 pc.;
  • sweet and sour apple – 1 pc.;
  • onion – 1 pc.;
  • salt, apple cider vinegar - to taste.

  Cooking method:

  1. Chop the cabbage and rub with salt.
  2. Cut the pepper into strips, the onion into half rings, grate the apple on a coarse grater.
  3. Mix all ingredients, season with vinegar, let stand for 20 minutes.
  4. You can add an egg pancake, cut into strips, to the salad.

  Dietary cottage cheese casserole with apples

  • Cooking time: 40 minutes.
  • Number of servings: 3 persons.
  • Calorie content of the dish: 170 kcal / 100 g.
  • Purpose: for dinner.
  • Type of cuisine: Russian.
  • Difficulty of preparation: easy.

  One of the advantages of Kim Protasov’s diet is that there is no need to deny yourself your favorite foods, you can even eat desserts. All recipes are adapted for each week of the system. Even at the beginning of losing weight, you can treat yourself to something sweet, for example, prepare a cottage cheese casserole. The absence of sugar makes the delicacy low-calorie, and apples add flavor. You can also make cheesecakes from cottage cheese, bake them in the oven, and add sour cream (low-calorie) to them.

  Ingredients:

  • cottage cheese (low percentage) – 400 g;
  • yogurt (2.5% fat) – 150 g;
  • apples – 250 g;
  • egg – 1 pc.

  Cooking method:

  1. Peel the apples and cut into cubes.
  2. Grind cottage cheese, yogurt, egg and ½ apples in a blender.
  3. Pour the other half of the apples into a greased pan and pour in the curd and fruit mixture.
  4. Bake in the oven for half an hour.

  Fruit salad with yogurt for weight loss

  
  

  During 1-2 weeks of Kim Protasov’s diet, only apples are allowed to be eaten, so the salad can only consist of them. You can top this snack with low-fat or low-calorie yogurt. Try adding cinnamon and vanilla to the salad, and it will acquire an amazing aroma. This treat can be an excellent replacement for cakes and pastries. Due to its low energy value, fruit salad promotes rapid weight loss.

  Ingredients:

  • apples – 2 pcs.;
  • yogurt (low-fat) – 150 g;
  • cinnamon, vanilla - to taste.

  Cooking method:

  1. Peel the apples and cut into cubes.
  2. Add yogurt, stir.
  3. Top with a pinch of cinnamon and vanilla.
  4. Garnish with a mint sprig and serve in bowls.

Thanks to research, nutritionist Kim Protasov gave the world a healthy diet that helps fight painful excess weight. The author of the technique has an extraordinary approach to business, able to look at life with a positive attitude. He described his own diet as easy to follow. From the outside, no one will even notice that the person used this diet, but they will notice positive changes in appearance.

The essence of the Protasov diet

Kim Protasov's diet refers to those types of diets that are aimed at cleansing and healing the body. Following it helps you learn to eat right and get rid of the habit of overeating flour, sweets, and fatty foods. For 5 weeks on this diet, raw vegetables are consumed in unlimited quantities, fermented milk products without sugar and starch with a fat content of no more than 5%.

The main thing is that the ratio of products corresponds to the proportion: for every 70 g of vegetables you need to eat at least 30 g of fermented milk products. Allowed is 1 chicken or 3 - 4 boiled quail eggs. As a dessert, an Israeli nutritionist allows you to eat 3 green apples a day.

Be sure not to forget about the importance of water for the body and drink at least 2 liters a day.

The diet works by reducing fat and increasing complex carbohydrates and proteins. This proportion triggers proper metabolism and, therefore, improves digestion. Which, in turn, affects not only weight, but also the overall health of the body.

Strong hair and clear skin are additional pleasant consequences of this diet. As a result, nutritionists advise practicing “shuffling” once a year, even for those who do not have problems with excess weight, but want to cleanse their body.

Benefits of Kim Protasov's diet

• You won't have to feel hungry. Kim Protasov's diet menu is designed in such a way that there is no need to limit the serving size. In addition, there are no restrictions on the time of eating: if you want to eat in the morning, eat; if you are hungry in the evening, no one forbids you to eat.
• Refusal of many sweets leads to the fact that the functions of the pancreas are gradually improved. The desire to eat something sweet and tasty gradually disappears.
• The large amount of fiber found in fruits and vegetables helps detoxify the body. The intestines and blood are perfectly cleansed.
• Drinking water promotes the active elimination of toxins.
• The main products of the first weeks of the diet are apples and fermented milk products, which supply the body with pectin, calcium, lactose and protein.
• The body gradually gets used to healthy food and rebuilds itself.

Disadvantages of Kim Protasov's diet

• Judging by the reviews, the Protasov diet is difficult to maintain for those people who cannot tolerate dairy products (this can be either an allergy to the components or an individual intolerance).
• Large amounts of fiber for certain diseases of the internal organs can only be consumed in combination with cereals, which envelop the walls of the stomach and intestines, protecting them from damage.
• People suffering from hypertension and heart disease should limit their fluid intake, otherwise edema cannot be avoided.

The first and second weeks of the Kim Protasov diet

Kim Protasov's diet contains a list of foods allowed for weekly consumption; from the description it follows that the diet consists of 2 stages. In the first 14 days, the consumption of a variety of raw vegetables is allowed. The third part of the diet should consist of cabbage dishes. Fermented milk products should not contain more than 5% fat:

• homemade yoghurts without sugar;
• cottage cheese with a grainy consistency;
• low-fat kefir;
• low-fat varieties of hard cheese.

It is allowed to include in the daily diet 1 boiled chicken egg, 3 medium sour apples (like Semerenka). A large amount of plain water must be added to the entire healthy diet.

Menu for 1 week
	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Day No. 1	Kefir - 200 ml, cheesecakes	Chamomile decoction, apple - 1 pc.	Beetroot soup with kefir and ginger	Tomato juice, cucumber salad	Apple, cottage cheese, kefir
Day No. 2	Green Boat Salad	Herbal tea, apple	Boiled egg, cabbage salad	Apple, carrot, pumpkin smoothie	Yogurt, low-fat cottage cheese
Day No. 3	Sweet peppers, tomatoes, Protasovsky omelette	Apple kefir smoothie	Cottage cheese balls with garlic, salad of greens, onions, carrots, cucumbers	Cooling cocktail of green tea, apple, cinnamon, ice	Cheese pancakes, yogurt
Day No. 4	Deviled egg, lettuce	Carrot-apple juice	Beetroot salad with sour cream and garlic, egg, tomato juice	Yogurt, apple	Curd casserole, kefir
Day No. 5	Baked eggplants with cottage cheese, green tea	Boiled egg	Gazpacho	Kefir, carrots	Salad "Freshness"
Day No. 6	Omelet “Protasovski style”, yogurt	Apple, tomato juice	Sauerkraut, sweet pepper, green tea	Pumpkin, kefir	Cheese, cucumber salad, seasoned with lemon juice
Day No. 7	Cottage cheese, yogurt	Apple juice with cinnamon	Cheese, tomato salad, apple	Carrot	White cabbage salad with sour cream, tomato

Lovers of coffee drinks and tea ceremonies may not give up their usual diet, but granulated sugar must be excluded.

Eating is allowed without any time restrictions: at dawn, during the day, in the evening, at night. You can’t go hungry - this is fraught with psychological breakdowns and increasing portions from one to three.

Vegetables can be salted, chopped and topped with yoghurt. Adding a large amount of greens improves the taste of the dish. Dill, parsley and lettuce contain a treasure trove of vitamins. You can add a boiled egg to salads or replace it with a spoonful of cottage cheese.

Kim Protasov's diet has many adherents who claim that strict adherence to the weekly diet (described later) will certainly lead to slimness and health.

Information for men

Menu for every day, week 2
	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
	Baked bell peppers with cheese and garlic filling		“Green Boat” salad, kefir		Cucumber soup, yogurt
	Cabbage salad, apples, stuffed egg	Tomato juice		Cheesecakes, green tea	Zucchini and onion salad
	Green peas, omelette, tomato juice	Green tea, cheesecakes	Okroshka made from greens, radishes, cucumbers	Cottage cheese, yogurt	Herbal tea, carrot casserole with cinnamon
	Freshness salad, cheese, green tea	Yogurt-apple smoothie	Boiled egg, carrot-pumpkin juice, cabbage salad	Baked apples	Salad of greens, radishes, beets, garlic
	Apple casserole, herbal tea	Yogurt with cinnamon	Stuffed egg “Protasov style”, cucumber and tomato salad	Tomato juice	Green Boat Salad
	Salad of carrots, sweet peppers, lettuce, herbal tea	Baked apple stuffed with cottage cheese	Boiled egg, beetroot soup	Apple-carrot juice	Salad of bell pepper, onion, herbs, tomato, seasoned with sour cream, kefir
	Omelet “Protasovski style”, tomato juice			Cheesecakes, green tea	Salad “Freshness”, kefir

Week 3-5 of Kim Protasov's week

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

There are many variations in preparing 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 cooked. If the vegetables do not produce much juice, add water to the pan.

Complete list of allowed foods on the Protasov diet

• Fermented milk products with a fat content of 5% or close to it.
• Natural yoghurts without sweeteners, thickeners or fruit additives.
• Ryazhenka, curdled milk, katyk, Varenets, kefir, sourdough - all high fat content.
• Soft, grained or traditional cottage cheese.
• Unsalted cheese, preferably homemade.
• Do not buy cottage cheese, kefir, cheese, etc. from this list if the name contains the word “product” (kefir, cheese, curd, etc.). This is a low quality product that does not meet the requirements.
• Fermented milk products can be heat treated - frozen, boiled (for example, cheese), made into casseroles, etc.
• Meat, poultry and fish.
• The meat should be lean. Beef is preferable to pork. Chicken and turkey are preferable to goose and duck.
• Seafood.
• By-products (liver, kidneys, chicken gizzards, etc.).
• Fish caviar can be included in the menu from the 15th day.
• Fish, preferably low-fat varieties. Fatty fish - maximum 2 times a week.
• Heat treatment is required. You can stew and fry without oil, bake in the oven, on the grill (including in an air fryer), on coals (kebabs), boil in water and steam. The barbecue marinade should not contain unauthorized ingredients.
• Green apples - 3 pieces per day.
• Raw non-starchy vegetables and herbs - in any quantities and combinations.
• All types of cabbage. Cucumbers, radishes, peppers, asparagus, garlic, zucchini, pumpkin, celery (petioles), wild garlic.
• Greens: onions (onions, leeks, chives, trampoline, shallots, green feathers); lettuce and all leaf lettuces; sorrel; turnip tops and edible tops of other vegetables; Swiss chard; parsley; spinach; basil and other table herbs.
• Horseradish roots, ginger, celery (not pickled!).
• Raw medium-starchy vegetables are allowed in limited quantities.
• Carrots, beets, soy sprouts, turnips, eggplants.
• Frozen vegetables are heat-treated - they cannot be consumed!
• Nori and other seaweeds, seaweed.
• Allowed raw, fried without oil, dried (natural drying).
• One egg a day.
• Heat treatment is required (boiled, fried without oil, poached).
• Unlimited coffee and tea.
• Without sugar, sweeteners, milk, cream, fruits and berries. The exception is lemon or lime juice.
• Freshly squeezed juices from apples, tomatoes (no salt!) and other vegetables.
• Only homemade juices! Bagged purchases are prohibited!
• Lime or lemon juice (not acid) for dressing vegetables and adding to drinks.
• Herbal decoctions and infusions.
• Seasonings.
• Mustard powder, cinnamon, vanillin (pure powder), natural spices and herbs, dried bell pepper.

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To maintain proper balance in the body, take multivitamin complexes that do not contain oils, starch and sugary substances. The presence of B vitamins is especially desirable.

Prohibited foods on the Protasov diet

Products that are prohibited on this diet:

• Starchy vegetables - potatoes, corn, sweet potatoes, celery root and parsley, etc.
• Cereals and legumes.
• Dairy and fermented milk products with a fat content of more than 5%.
• Soft types of cheeses, processed cheese.
• Fatty meats - pork, lamb.
• Smoked meat and fish, sausages.
• Fast food.
• Pickles and marinades.
• Butter, margarine.
• Sugar and its substitutes.
• Baking, bakery and pasta products.
• Yeast.
• Purchased concentrated vegetable and fruit juices, lemonades.
• Nuts and any snacks.
• Alcoholic drinks.

Israeli nutritionist Kim Protasov has compiled a rational dietary nutrition system, which frees the body from extra accumulated kilograms and helps normalize metabolism.

Thanks to its effectiveness and simplicity, the diet quickly fell in love with many people losing weight, gained popularity and subsequently became popularly known simply as “shuffling.”

A diet without starvation and harm to health is the diet of Kim Protasov. The weekly description is for 35 days, the main loss of extra pounds occurs at the end of the 5th week.

Advantages and features of “Shuffle” over other diets

The total duration of the Protas diet is divided into 2 periods: 35 days of the main diet, the next 5 weeks are the right way out of the rational nutrition system. Over the course of 10 weeks, the human body changes; active weight loss begins after 24 days.

Kim Protasov’s diet (description by week) consists of limited consumption of fatty foods and “leaning” on proteins

The first positive results are the cleansing of the body that occurs in the process of healthy nutrition. People who are losing weight stop craving sweets, flour, candy, and baked goods - these products contribute to the accumulation of subcutaneous fat.

The essence of Kim Protasov's diet (in the weekly description) is a compressed consumption of fatty foods. The body takes energy from carbohydrates and proteins entering the body.

An important role in the “shuffling” is played by water, which participates in the metabolic process.

Principles and rules of diet

The role of proteins

According to modern medicine and dietetics, every second person in our country experiences protein deficiency in the body. Protein is involved in the production and construction of all cells in the organs and tissues of the human body, its role is difficult to overestimate.

When the body lacks protein, it draws it from muscle tissue, brain, and other organs. In this case, people lose their memory, they become irritated, and the body is exhausted.

Protein deficiency causes exhaustion of the body, memory impairment

Kim Protasov's diet, based on the description by week, is designed to increase protein consumption to 85-110 g daily, which, of course, more than provides the tissues of all systems with the necessary norm.

Carbohydrates

As is known, carbohydrates participate in digestive processes and improve metabolic functions. Whereas previously the body received satisfaction when eating baked goods or chocolate, during the Protasovsky diet it will have to work on breaking down complex carbohydrates, without relaxation and the ability to store fats.

Water balance

Everyone knows that a person should consume at least 1.5-2 liters of water daily, and if calculated more accurately, this amounts to 25 ml per kilogram of body weight.

In Kim Protasov’s diet, special attention is paid to normalizing water balance, because liquid plays a leading role in stabilizing the water balance.

Approximate daily diet

Prohibited foods of the Protasovsky diet

Like any dietary restriction, this system also contains foods that should not be consumed by those losing weight. These include:

• flour and sweets, chips, crackers, seeds, nuts;
• sausages, semi-finished products, instant products;
• soy, gelatin;
• steamed vegetable dishes, vinegar (even for salad dressing);
• avocados, fermented milk products, juices from stores;
• alcoholic drinks.

All forbidden food is compensated by the desire and result of a slim figure. Thinking about your future attractive appearance, the desire to satisfy your hunger with chocolate and flour will disappear by itself.

First and second weeks

Kim Protasov's diet contains a list of foods allowed for weekly consumption; from the description it follows that the diet consists of 2 stages.

In the first 14 days, the consumption of a variety of raw vegetables is allowed. The third part of the diet should consist of cabbage dishes.

Fermented milk products should not contain more than 5% fat:

• homemade yoghurts without sugar;
• cottage cheese with a grainy consistency;
• low-fat kefir;
• low-fat varieties of hard cheese.

Menu for 1 week
	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Day No. 1	Kefir - 200 ml, cheesecakes	Chamomile decoction, apple - 1 pc.	Beetroot soup with kefir and ginger	Tomato juice, cucumber salad	Apple, cottage cheese, kefir
Day No. 2	Green Boat Salad	Herbal tea, apple	Boiled egg, cabbage salad	Apple, carrot, pumpkin smoothie	Yogurt, low-fat cottage cheese
Day No. 3	Sweet peppers, tomatoes, Protasovsky omelette	Apple kefir smoothie	Cottage cheese balls with garlic, salad of greens, onions, carrots, cucumbers	Cooling cocktail of green tea, apple, cinnamon, ice	Cheese pancakes, yogurt
Day No. 4	Deviled egg, lettuce	Carrot-apple juice	Beetroot salad with sour cream and garlic, egg, tomato juice	Yogurt, apple	Curd casserole, kefir
Day No. 5	Baked eggplants with cottage cheese, green tea	Boiled egg	Gazpacho	Kefir, carrots	Salad "Freshness"
Day No. 6	Omelet “Protasovski style”, yogurt	Apple, tomato juice	Sauerkraut, sweet pepper, green tea	Pumpkin, kefir	Cheese, cucumber salad, seasoned with lemon juice
Day No. 7	Cottage cheese, yogurt	Apple juice with cinnamon	Cheese, tomato salad, apple	Carrot	White cabbage salad with sour cream, tomato

It is allowed to include in the daily diet 1 boiled chicken egg, 3 medium sour apples (like Semerenka). A large amount of plain water must be added to the entire healthy diet.

Lovers of coffee drinks and tea ceremonies may not give up their usual diet, but granulated sugar must be excluded.

Meals are allowed without time restrictions: at dawn, during the day, in the evening, at night. You can’t go hungry - this is fraught with psychological breakdowns and increasing portions from one to three.

Menu for every day, week 2
	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
	Baked bell peppers with cheese and garlic filling		“Green Boat” salad, kefir		Cucumber soup, yogurt
	Cabbage salad, apples, stuffed egg	Tomato juice		Cheesecakes, green tea	Zucchini and onion salad
	Green peas, omelette, tomato juice	Green tea, cheesecakes	Okroshka made from greens, radishes, cucumbers	Cottage cheese, yogurt	Herbal tea, carrot casserole with cinnamon
	Freshness salad, cheese, green tea	Yogurt-apple smoothie	Boiled egg, carrot-pumpkin juice, cabbage salad	Baked apples	Salad of greens, radishes, beets, garlic
	Apple casserole, herbal tea	Yogurt with cinnamon	Stuffed egg “Protasov style”, cucumber and tomato salad	Tomato juice	Green Boat Salad
	Salad of carrots, sweet peppers, lettuce, herbal tea	Baked apple stuffed with cottage cheese	Boiled egg, beetroot soup	Apple-carrot juice	Salad of bell pepper, onion, herbs, tomato, seasoned with sour cream, kefir
	Omelet “Protasovski style”, tomato juice			Cheesecakes, green tea	Salad “Freshness”, kefir

Vegetables can be salted, chopped and topped with yoghurt. Adding a large amount of greens improves the taste of the dish. Dill, parsley and lettuce contain a treasure trove of vitamins. You can add a boiled egg to salads or replace it with a spoonful of cottage cheese.

Kim Protasov's diet has many adherents who claim that strict adherence to the weekly diet (described later) will certainly lead to slimness and health.

Third and fourth weeks. Description

The result of following the diet rules on the third and fourth diets will be:

• eliminating excess weight in large quantities;
• relieving psychological stress;
• improved mood and improved health.

The third and fourth weeks of Kim Protasov’s diet are the second phase of the weight loss program.

At this phase, the diet becomes richer in fish and poultry meat (not fatty varieties). The daily intake of animal protein is 320 g. Meat dishes can be steamed or fried, but without adding vegetable oils.

During the third and fourth weeks, it is necessary to reduce the consumption of fermented milk products. This is due to the fact that the diet now contains animal protein.

Fifth week (description) and consolidation of the result

In the fifth week, the body is already accustomed to this diet and does not experience stress.

When following the Protasov diet, strict adherence to all recommendations is required. The exit from the power system should be smooth, without disruptions. The exit procedure takes the same amount of time as the diet itself - 35 days. Proper consolidation of the result is an important stage in normalizing water balance and nutritional needs.

The long process is due to the required consolidation of the effectiveness of achievements and adjustment of the body to a further healthy lifestyle. If you lose weight suddenly, the weight may return, and the smooth operation of the rebuilt metabolic system in the digestive tract will be disrupted.

• vegetable and dairy products should not be off the menu;
• salad dressings require adding a little olive oil;
• instead of three apples a day, you need to eat 1, and replace the remaining two fruits with other fruits or apples (bananas and grapes are prohibited);
• For breakfast you should serve porridge made from rolled oats, buckwheat or millet (the initial diet should be a small amount);
• The amount of meat and fish dishes is allowed to be increased, while dairy is reduced.

After completing the 10-week regimen, you should maintain a ban on flour, rice and sweets for another 60 days.

Recipes for Protasovsky diet dishes

Protasovsky omelette

You will need coarse cottage cheese (low-fat) in the amount of 90 g, an egg - 1 pc., cheese. The cottage cheese needs to be mixed with a boiled egg (grid the egg and cheese on a coarse grater). The resulting mass should be placed in the microwave for 4 minutes, when the time is up, take it out and sprinkle with grated cheese on top.

The finished dish is tasty, satisfying, nutritious, and most importantly, does not contradict diet recommendations.

Stuffed eggs

This dish can be made for several days, but the recipe calls for a 1-egg serving.

The chicken egg is boiled, cooled, and cut into two halves lengthwise. You need to remove the yolk from it, add half a clove of garlic crushed through a garlic press, and a spoonful of cheese (processed). Using a fork, knead the entire mixture well until a homogeneous mass is obtained, lightly add salt and spread back into the two halves of the protein.

The dish with a delicate taste is ready to be served.

Preparing diet pizza

To prepare a diet pizza, you will need cottage cheese (low-fat 90 g), yogurt, a third of a teaspoon of soda, a little salt, an egg, a tomato, a bell pepper, a third of a clove of garlic, mustard (without sugar).

The curd product is mixed with yogurt (half), a little salt, an egg, and soda are added. The mixture is poured onto a baking tray at high temperatures. The mixture is laid out on the prepared base: tomato and garlic processed in a blender with the remaining half of the yogurt and mustard.

Beetroot kefir-ginger duet

Ingredients:

• medium beet – 1;
• cucumbers – 1;
• ginger root - a small piece;
• pepper (red) – 1;
• cheese – 110 g;
• kefir – 60 ml;
• lettuce – 50 g.

Beetroot, cucumber, and ginger are processed with a medium-sized grater. Lettuce with hot pepper is cut into thin strips, cheese - into cubes. All processed ingredients are mixed into one composition and seasoned. Then kefir and 90 ml of cold boiled water are added. The chilled dish is ready to serve.

Cutlets “Protasovskaya dream” with beans

You need chicken fillet - 260 g, onion (onion) - 140 g, chicken egg - 1 pc., pepper and salt to taste. The dish is cooked in a double boiler for a quarter of an hour.

For garnish: 750 g green beans (can be replaced with asparagus), a clove of garlic, apple cider vinegar (preferably homemade).

The ends of the beans are cut off, the entire product is cut into 3-6 cm cubes. Fill a pan with water, boil, add the processed beans, cooking continues for 6 minutes over high heat. Having thrown the beans into a sieve and drained the water, you need to put the prepared dish in another bowl, where finely processed garlic and vinegar are added.

The cutlet side dish is ready for your lunch meal.

Cabbage chicken salad

To prepare this delicious dish you will need:

• (boiled) chicken fillet – 330 g;
• pepper (Bulgarian) – 1 pc.;
• 3 medium tomatoes;
• fresh cabbage -290 g;
• one apple;
• squid (boiled fillet) -160 g;
• 150 ml yogurt;
• one lemon;
• salt.

Chicken fillet is cut into small cubes, squid (fillet) into 1.5 cm strips. Apples and tomatoes are cored and cut into cubes. The processed apple is sprinkled with lemon juice diluted 1:2 with water. The cabbage is chopped into small pieces and mixed with diced bell pepper.

Fish in a milky lake

Products: 0.5 kg of fish (cod, haddock), milk - 90 ml, herbs (dill, parsley), salt. Add chopped herbs to cold milk and add salt.

Foil is placed in a deep baking sheet, the fish is lined on it, and the milk mixture is poured on top. The foil needs to be tucked around the edges to prevent the milk from spreading. No need to cover. In a heated oven (190 degrees), the fish is cooked for half an hour.

"Green boats"

Low-fat cottage cheese – 220 g, small cucumbers – 4 pcs., bell pepper – 1 pc., garlic – 2 cloves, dill, salt and pepper in small quantities.

The cucumbers are cut lengthwise into 2 halves, the centers are taken out and cut into squares. Garlic, pepper and dill are crushed, mixed, and combined with cottage cheese. The mixture is arranged into cucumber boats. If you insert a toothpick with a slice of cheese on it, you get a sail.

Opinions of doctors and those losing weight themselves about the effectiveness of Shuffling

Nutritionists claim that Protasov’s scheme for losing extra pounds and improving a slim figure works 100%. Clients who used the diet in question reduced their weight from 7 to 12 kilograms in one course.

If you look at the reviews of visitors to weight loss forums, then reviews about the diet are almost always positive, and most importantly, it is easy to endure without breakdowns and stress.

Gastroenterologists note an improvement in the functioning of the gastrointestinal tract in patients following the Protasov diet.

Kim Protasov's diet - description by week (first and second) - in this video:

Kim Protasov's diet is simple and affordable. The number of products is not limited, and the results last a long time. Learn how to eat healthy and prepare healthy meals to lose those extra pounds forever.

Kim Protasov's diet is simple, accessible and effective. Its popularity rests on the relative ease of following the recommendations, good performance and stability of the results achieved. Without promising miracles from heaven, the Israeli author suggests that everyone lose as much weight as they need, and most importantly, profitably. The highlight of the diet are fresh vegetables and green apples. Therefore, it is best to start “shuffling” in the season when they are cheap and abundant.

Brief characteristics of the diet

Duration: 5 weeks + from 2 to 5 weeks for a competent exit.

Basic principle: eat plenty of fiber and proteins; reducing consumed fats and carbohydrates.

Main products: vegetables, 5% cheese and dairy products, green apples, lean meat and fish (from day 15), tea and coffee without sugar, water.

Cost: low during vegetable season.

Daily calorie intake: 1200-1500 kcal.

Effectiveness: weight loss from 5 to 20 kg.

Difficulty: medium.

Contraindications: available, detailed description below.

“Bonuses”: cleansing the body, detoxification, reducing cravings for sweet foods, normalizing digestion.

Benefits of the Protasov diet

1. Availability. Your diet will not only not require additional costs, but may also become more economical. Especially if you get it right with seasonal vegetables.
2. Health benefits. Metabolism will improve, and the abundance of plant fiber will help to carry out “spring cleaning” in the body.
3. Optimal rate of weight loss. The five weeks that Kim Protasov’s diet program is designed for allow, on the one hand, to achieve fairly quick results, and on the other hand, to prevent stress on the body, which it tends to remember and not only make up for lost time, but also make substantial reserves for a possible new one. attack.
4. The effectiveness of the diet. Weight loss is noticeable and occurs specifically in fat tissue, without causing damage to muscle tissue. How much you can lose depends on how accurately you follow the recommendations, your initial body weight and other characteristics of your body.
5. No restrictions on the amount of food. There is no upper limit for food consumed if it corresponds to the recommended list and does not violate the prohibition on individual items.

Cons

1. Despite the general availability of what you need, sometimes it becomes difficult to find 5% cheese and yoghurts that are free of harmful chemicals and fruit additives and sweeteners. You will find below how to make this cheese yourself.
2. Even a small deviation from the ban on sweets is unacceptable.
3. At first, the food may seem monotonous; the first ten days of the diet are the hardest, especially on the third day. You just need to be prepared for this.
4. There is a danger of oversaturation with fiber. The more varied the vegetables, the less likely this is.
5. There is a certain seasonality. In winter, those losing weight may encounter an insufficient variety of vegetables. In addition, imported vegetables are more expensive during this period.
6. Lack of hot food. This is especially true for those who love first courses.
7. Those losing weight on the Protasov diet often report a feeling of chills.

How does weight go away and where does the craving for sweets go?

“Shuffling” can be included in the list of low-calorie nutrition systems, but it is designed in a cunning way. Its principle ensures comfortable weight loss through the interaction of proteins and carbohydrates. Plant fiber comes into the body from some fruits and non-starchy vegetables allowed on the menu. The source of protein in the first 14 days of Protasov’s diet is eggs and dairy products, and then meat is added to them.

The protein consumed is not only slowly digested itself, but also slows down the process of digestion of carbohydrates coming from fruits and vegetables. As a result, there is a uniform flow of sugar into the blood throughout the day, and spontaneous releases of insulin, which are the main provocateurs of hunger pangs, are eliminated. Control over the functioning of the pancreas is ensured by the absence of foods with a high glycemic index in the diet. You feel full and comfortable.

It is this lack of sugar rush that causes your hand to reach for candy less and less often. As a result, eating habits change, the craving for sweets that bothers most overweight people goes away, which is the key to the stability of the achieved result.

The difference between the Protasov diet and other protein and low-carbohydrate nutrition systems

The principle described above is also typical for other protein nutrition systems. But, unlike them, “shuffling” focuses on plant fiber. Thanks to this, the main disadvantage and risk of protein nutrition is eliminated - the high load on the kidneys. In addition, plant foods promote deep cleansing of the body, and in the matter of losing weight and comprehensively bringing yourself and your health back to normal, this is the basis.

Fermented milk products, in turn, improve the health of the intestinal microflora and ensure high-quality processing of protein and other nutrients.

Kim Protasov’s simple and easy diet is recommended not only for those who are overweight, but also for everyone who wants to cleanse and rejuvenate their body (in the absence of contraindications).

Description of the diet by week

First week

Raw vegetables that do not contain starch.

• Not less than 1400 g per day. They will be discussed in detail separately. Important: you can only eat raw vegetables at this stage!

1 boiled chicken egg per day.

• Can be replaced by 4-5 quail.

Yogurts, kefir, cottage cheese and cheeses - all with 5% fat content.

• At least 600 g. Cheeses must be unsalted.
• In the strict version, only cheeses and yoghurts remain.
• Muesli and fruits are not allowed as additional ingredients in the composition.

Unsweetened tea and coffee in unlimited quantities.

• Sweetener is also not allowed.

3 green apples.

• Clean, without gas - at least 2 liters per day. Drink water regularly and preferably in small sips, not in one gulp.
• The exact amount of water required is calculated using the formula 30 g of water per 1 kg of weight.

All this can be consumed in any combination, at any time and in any quantity, except eggs.

Reviews from those losing weight show that it is best to prepare salads from these products, which can be dressed with unsweetened yogurt, sprinkled with cheese and washed down with tea.

Second week

All products are the same as in the first one.

• The diet of the second week of the diet exactly repeats the diet of the first, but with the difference that you begin to enjoy it all and completely forget what hunger is. There comes a feeling of lightness in the body, and instead of thoughts about food - bright plans for the future.

Third week

The products are still the same as in the first week of Kim Protasov’s diet.

From now on, the amount of dairy products can be slightly reduced. Optimally - for 300 g. Everything else - in the same unlimited volume.

300 g lean meat, fish or poultry.

• Fry in a frying pan without oil, grill, simmer, boil in water, bake in the oven and steam.
• Fatty fish is allowed no more than twice a week.

The weight of meat and fish is indicated in raw form!

Fourth and fifth week

Same as the third one.

• Continue to reduce your intake of dairy products whenever possible. During this period there is a particularly intensive reduction in body weight.

Protasov's diet does not limit the consumption of permitted foods (except eggs) to an upper limit. But it is highly advisable to adhere to the recommended minimum.

It amounts to 1.4 kg of vegetables, 3 apples (green!) and 600 g of dairy products with 5% fat content. For men, this norm increases to 2100 g of vegetables and 900 g of fermented milk products and cheese. Starting from day 15, this amount is reduced by adding meat, poultry or fish.

Milk is not a fermented milk product. You cannot use it for all 5 weeks!

Pay attention!

1. “Small sins” in the form of sweet pills, one-piece cookies, lollipops (including cough drops), sweets and other things during a diet can result in a serious breakdown. You can give a boost to insulin, which responds with a sudden attack of hunger and an uncontrollable desire to eat sweets. Don't wake the genie while he's sleeping in his bottle.
2. When buying dairy products, pay attention not only to their fat content. Make sure that, if possible, they do not contain flavor enhancers, coloring and sweetening agents, as well as starch, gelatin, other thickeners and chemical additives.
3. Monitor the amount of salt, keeping it to a minimum. This also applies to the choice of cheeses and the use of soy sauce, which will be discussed below. Excess salt is unhealthful in all respects.
4. Do not try to reduce the fat content of fermented milk products by replacing them with low-fat analogues. Depriving your body of healthy fats is not the best path to slimness.
5. Maintain the proportions of vegetables and fermented milk diet. There should be twice as many first ones. Ideal ratio: for 70 g of vegetables - 30 g of dairy products.
6. Listen to yourself. You don't have to force yourself to eat something you don't want. In the second week, as surges in blood glucose level out, appetite usually declines. Let the total amount of food decrease.

Full list of permitted products

Fermented milk products with a fat content of 5% or close to it.

• Natural yoghurts without sweeteners, thickeners or fruit additives.
• Ryazhenka, curdled milk, katyk, Varenets, kefir, sourdough - all high fat content.
• Soft, grained or traditional cottage cheese.
• Unsalted cheese, preferably homemade.

Do not buy cottage cheese, kefir, cheese, etc. from this list if the name contains the word “product” (kefir, cheese, curd, etc.). This is a low quality product that does not meet the requirements.

Fermented milk products can be heat treated - frozen, boiled (for example, cheese), made into casseroles, etc.

Meat, poultry and fish.

• The meat should be lean. Beef is preferable to pork. Chicken and turkey are preferable to goose and duck.
• Seafood.
• By-products (liver, kidneys, chicken gizzards, etc.).
• Fish caviar can be included in the menu from the 15th day.
• Fish, preferably low-fat varieties. Oily fish - maximum 2 times a week.
• Heat treatment is required. You can stew and fry without oil, bake in the oven, on the grill (including in an air fryer), on coals (kebabs), boil in water and steam. The barbecue marinade should not contain unauthorized ingredients.

Green apples - 3 pieces per day.

Raw non-starchy vegetables and herbs - in any quantities and combinations.

• All types of cabbage. Cucumbers, radishes, peppers, asparagus, garlic, zucchini, pumpkin, celery (petioles), wild garlic.
• Greens: onions (onions, leeks, chives, trampoline, shallots, green feathers); lettuce and all leaf lettuces; sorrel; turnip tops and edible tops of other vegetables; Swiss chard; parsley; spinach; basil and other table herbs.
• Horseradish roots, ginger, celery (not pickled!).

Raw medium-starchy vegetables are allowed in limited quantities.

• Carrots, beets, soy sprouts, turnips, eggplants.

Frozen vegetables are heat-treated and cannot be consumed!

Nori and other seaweeds, seaweed.

• Allowed raw, fried without oil, dried (natural drying).

One egg a day.

• Heat treatment is required (boiled, fried without oil, poached).

Unlimited coffee and tea.

• Without sugar, sweeteners, milk, cream, fruits and berries. The exception is lemon or lime juice.

Freshly squeezed juices from apples, tomatoes (no salt!) and other vegetables.

Only homemade juices! Bagged purchases are prohibited!

Lime or lemon juice (not acid) for dressing vegetables and adding to drinks.

Herbal decoctions and infusions.

Seasonings.

• Mustard powder, cinnamon, vanillin (pure powder), natural spices and herbs, dried bell pepper.

To maintain proper balance in the body, take multivitamin complexes that do not contain oils, starch and sugary substances. The presence of B vitamins is especially desirable.

What apples can you eat on Kim Protasov's diet?

Preference should be given to the Granny and Simirenko varieties. If they are not available, you can eat other varieties of apples, but be sure to be green.

Apples must be fresh, not frozen, not soaked or baked.

Prohibited Products

• Alcohol
• Any canned food, incl. homemade
• Heat-treated vegetables (for example, an egg and tomato omelette is not allowed)
• Dried, salted, pickled products, smoked meats
• All types of sugar and its substitutes
• Sausages
• Crab sticks
• Any vinegar
• Ready-made store-bought, including Korean salads, which include Korean carrots, asparagus, etc.
• Vegetable, meat and fish broths
• Soybeans and all soy products
• Anything that contains gelatin
• Packaged juices
• Milk
• Fermented milk products with fruits, sweeteners, muesli and other additives
• Watermelon, avocado, grains, beans
• Gelatin, agar-agar and other gelling agents
• Cocoa
• Mushrooms
• Dietary supplements, except vitamin complexes

Why are sweeteners prohibited?

Despite all their harmlessness in terms of calories, sweeteners remain prohibited. The reason lies in the mechanism of the nutrition system itself, aimed at eliminating the release of insulin into the blood. As soon as something sweet gets into the mouth, even with zero calories, the brain signals the pancreas that glucose has entered the body and needs to be disposed of. Insulin is produced, and since there is no glucose, an avalanche-like process begins, and you begin to experience indomitable cravings for sweets.

The same applies to “small” violations, which are immediately followed by a big breakdown.

This terrible word "disruption"

What to do if this does happen? The very first and most important thing is to forgive yourself for this. And then give yourself an extra vegetable day and continue your diet. No need to start all over again!

Is it possible to use soy sauce on the “shuffle”?

This question, which causes numerous disputes and categorical answers, must be resolved individually. In the strict classic version of this food system, soy sauce, like all soy derivatives (except green shoots), are prohibited. But sometimes it’s just a little relaxation that allows a person to complete the job he has started. If for you this ingredient radically decides “to be or not to be” and your attitude (and it is very important in any nutrition system) significantly improves from the presence of soy sauce - eat. But in limited quantities. And remember that the sauce should not contain sugar or other sweeteners and it should be of high quality. We strongly advise you to learn how to navigate these products in terms of quality.

Weight stagnation

Stopping weight, so-called. The “plateau” effect is an unpleasant, but almost inevitable period during weight loss. This is normal and should not cause panic. We don't lose weight with numbers! Stagnation can be caused by physical characteristics and has nothing to do with fat deposits. In addition, the diet program is designed for a certain period, it is not over yet and you should not demand advances from your body. Chairs in the morning, money in the evening - that doesn’t happen.

But you can try to figure out why this happens.

• Weight fluctuations can be masked by changes in the amount of fluid in the body. It is either excreted or accumulated, and the difference in terms of weight can be very significant.
• A slagged, uncleaned body can accumulate up to 20-25 kg of feces alone! Therefore, at first, as the gastrointestinal tract is cleansed, the result may be stunning, but then there will be no such plummets. Balancing biological masses and fluids are the main causes of plateaus.
• Weight stagnation in women can be triggered by the menstrual cycle. Advice: it is better to start the Protasov diet immediately after the end of your period.
• Large sudden physical activity during a diet leads to swelling of overtrained, unprepared muscles.

Sample menu for every day

You can take the following weekly menu, scheduled by day, as a basis.

1 and 2 weeks

• breakfast - chopped tomatoes and cucumbers, sprinkled with grated cheese, and unsweetened coffee;
• lunch - salad of cucumbers, eggs and green onions, tea;
• afternoon snack - yogurt;
• dinner - grated carrots and pumpkin, poured over a glass of kefir.

• breakfast - cheese and carrot salad, herbal drink;
• lunch - tomato salad with basil, dressed with Protasovsky mayonnaise;
• afternoon snack - Varenets or yogurt;
• dinner - apple and cottage cheese casserole.

• breakfast - cabbage-apple soufflé, tea;
• lunch - protasovski rolls;
• dinner - a mixture of cucumbers, tomatoes and bell peppers.

• breakfast - yoghurt-apple dessert, coffee with chicory;
• lunch - white cabbage and beet salad, fried cheese;
• afternoon snack - applesauce, varenets;
• dinner - zucchini casserole, homemade tomato juice.

• breakfast - grain cottage cheese, herbal tea;
• lunch - spicy zucchini salad, kefir;
• afternoon snack - yogurt, cheese;
• dinner - tomato slices with egg and asparagus, apple.

• breakfast - cucumber salad with green onions and eggs, apple, coffee;
• lunch - cabbage salad with apple and garlic, apple casserole;
• afternoon snack - fresh carrots;
• dinner - fried cheese, yogurt.

• breakfast - cottage cheese with garlic on tomato slices, cheese, tea;
• lunch - bell pepper stuffed with cottage cheese and green onions;
• afternoon snack - apple soufflé;
• dinner - zucchini pancakes, squeezed zucchini juice, kefir.

3, 4 and 5 weeks

• breakfast - cucumbers, chopped with celery, herbal infusion;
• lunch - fried white poultry schnitzel;
• afternoon snack - yogurt or fermented baked milk;
• dinner - omelet with cheese, tomatoes, cucumbers.

• breakfast - pumpkin grated with apple, coffee with chicory;
• lunch - veal roll with cheese, fresh squeezed carrot juice;
• afternoon snack - yogurt with herbs;
• dinner - tomatoes with eggs and cheese, seasoned with kefir.

• breakfast - fried cheese with coffee, radishes with green onions;
• lunch - Chinese cabbage with cucumbers, dressed with Protasov-style mayonnaise;
• afternoon snack - applesauce, egg;
• dinner - fish baked with bell pepper, kefir.

• breakfast - apple and cottage cheese casserole;
• lunch - steamed fish with slices of fresh cucumbers, apple juice;
• afternoon snack - yogurt with herbs;
• dinner - tomatoes with onions, seasoned with kefir.

• breakfast - omelet with cheese, tomatoes with basil;
• lunch - layered salad of apples, cheese and beets;
• afternoon snack - fermented milk drink;
• dinner - turkey meatballs with varents.

• breakfast - cheese and carrot salad, tea, apple;
• lunch - fried veal, bell pepper, tomato juice;
• afternoon snack - fermented baked milk;
• dinner - protasovski rolls with shrimp, kefir.

• breakfast - grated radish mixed with carrots and low-fat cheese, herbal drink;
• lunch - steamed turkey cutlets with herbs, chopped and grated cabbage and carrots;
• afternoon snack - apple juice;
• dinner - peppers stuffed with cottage cheese and herbs, kefir.

Where there are less than three apples on the daily menu or where they are absent altogether, they must be included at any time in the required quantity.

Keep drinking regime! It is better to drink before and after meals.

Recipes for 1-2 weeks

There are many recipes for the Kim Protasov diet nutrition program, and you can create a menu yourself, based on individual preferences and capabilities. We also offer several ready-made solutions that will help diversify your diet.

Protasovsky mayonnaise

With an abundance of ingredients for various vegetable salads, those losing weight often lack dressings for them to make the dish feel complete. Homemade yogurt-based sauce, conventionally called mayonnaise, makes this task much easier. Here are several ways to prepare it.

1 option

• 125 g yogurt;
• 1-3 cloves of garlic depending on size and preference;
• 1-2 tsp. Dijon mustard. You can replace it with regular one if it does not contain sugar, or with wasabi, given its higher spiciness.

Option 2

• 125 g yogurt;
• 1 tsp lemon or lime juice;
• 1/2 tsp. Dijon mustard. For replacement, see first recipe. Salt is often used in this recipe, but it is better to do without it.

Option 3 (for those who can afford soy sauce, see above for details).

• 125 g yogurt;
• 1 tsp soy sauce without sweeteners.

Recipe for 5% cheese

Cheese of this fat content is not always easy to find in the store. But you can do it yourself.

• 600 g low-fat cottage cheese;
• 150-160 ml milk 3.2%;
• 1/2 tbsp. butter;
• 1 egg;
• 1/2 tsp. salt;
• 1/4 tsp. soda

Preparation: crumble the cottage cheese into hot milk and cook over low heat for 10 minutes. A lot of liquid will be released - this is normal. Pour everything onto cheesecloth and let drain. Transfer everything remaining on the cheesecloth into a bowl, add the remaining ingredients, mix. Put on fire. Cook the cheese for about 10 minutes, stirring continuously, preferably in a water bath, it will be of better quality and will not burn. Cheese cooked on an open fire is more like processed cheese, while in a sauna it looks more like a hard variety. Press down and cool.

Tomato salad with basil

• 2 medium fleshy tomatoes - coarsely cut into oblong slices;
• bunch of basil - chop;
• 100g lightly salted cheese - grate coarsely;
• mayonnaise to taste.

Spicy zucchini salad

• medium-sized zucchini (about 300g) - wash, peel and coarsely grate. The juice can be squeezed and drunk.
• 1/2 head of onion - chopped;
• 2 tbsp. finely grated horseradish (you can replace wasabi);
• green onions - chopped;
• dill and parsley, as well as any other greens to taste and desire;
• Protasovo mayonnaise.

Cheese and carrot salad

• package of yogurt 125 g;
• 2 medium-sized carrots - on a coarse grater;
• boiled egg;
• low-fat cheese - grate;
• garlic - squeeze into yogurt.

Salad "Yellow-green"

• 2 cucumbers - finely chopped or grated. If there is a lot of juice, squeeze it out and drink it;
• green onions - a bunch;
• boiled egg;
• 70 g yogurt;
• 1/2 tsp. lemon juice;
• pepper.

Salad "European"

• 2 sweet peppers;
• 2 tomatoes slightly larger than medium;
• 2 cucumbers;
• 70 g unsalted and low-fat cheese;
• 1 onion.

Puff Apple Salad

• chopped onions, sprinkle with a little lemon or lime juice;
• egg;
• 1/3 part yogurt;
• coarsely grated or thinly sliced ​​apple;
• 1/3 part yogurt;
• coarsely grated raw beets;
• 1/3 part yogurt;
• grated or crumbled cheese.

Cheese and tomato puff salad

Lay out in layers in the following sequence:

• crush a clove of garlic and rub it on the bottom of a serving plate and distribute it over the entire area;
• cut a large, fleshy tomato crosswise into thick slices and place on a plate;
• grate feta cheese (cheese);
• boiled egg on a fine grater;
• chopped herbs and black pepper.

Take the above recipes as a basis, change the permitted ingredients and dressings - you’ll get a lot of options!

Curd casserole

• 200 g cottage cheese. Ideally, mix equal parts crumbly and pressed;
• raw egg;
• apple;
• 1/2 small package of yogurt. Adjust the quantity depending on the moisture content of the cottage cheese;
• cinnamon for sprinkling on top - to taste.

Mix and bake.

Omelette with cheese

• low-fat hard cheese - cut into slices or small pieces;
• mix raw egg with 4 tbsp. kefir (some of it can be replaced with mineral water), add a little salt;
• pour the egg mixture over the cheese and pour into a Teflon frying pan;
• cover with a lid and bake over low heat until the eggs are fully cooked;
• sprinkle with herbs.

Recipes for weeks 3, 4 and 5

Here you will find recipes that will complement Kim Protasov’s diet menu, starting from the 15th day of weight loss.

Rosy veal roll

• 300 g veal, cut into thin slices;
• 100 g cottage cheese or cheese;
• any greens, Provençal herbs, etc.;
• 1 tbsp. Varentsa or ryazhenka.

Preparation: Beat the meat as thin as possible, being careful not to tear it. Pepper and lightly salt. Chop the greens finely and mix with cheese or cottage cheese. Wrap the rolls, pin them together with toothpicks if necessary, and sprinkle with dried spices. Quickly fry in a dry frying pan until golden brown. Cool the pan slightly, pour in fermented baked milk or Varents and simmer over low heat until the meat is completely cooked. The dish can be prepared for two days by increasing the portion.

Turkey meatballs

Turkey can be replaced with white chicken meat.

• 300g turkey meat - minced;
• 1/3 tbsp. kefir, yogurt, Varents or fermented baked milk;
• cilantro, pepper, pinch of salt.

Preparation: Mix all ingredients very well, form into a bun and refrigerate for half an hour. After removing, roll into small balls. You can bake in the oven, microwave or quickly fry without oil.

Turkey schnitzel rolls

• 300 g white meat turkey schnitzels;
• boiled egg;
• 1 tsp Dijon mustard or homemade table mustard without sugar;
• half an onion;
• 1 tbsp. kefir;
• basil greens;
• garlic clove;
• paprika, black pepper, a little salt.

Preparation: Pound the schnitzel thinly without tearing it. Season with salt and pepper and coat one side with mustard. Mix chopped egg and basil and add as filling. Roll up as tightly as possible, pin with a toothpick, quickly brown on both sides in a dry frying pan, pour in kefir, reduce the heat to low and simmer a little until done.

Protasov style rolls

• egg;
• homemade cheese;
• kefir;
• garlic;
• dill;
• several boiled shrimps;
• nori

Preparation: beat the egg, adding a little salt. Fry in a frying pan as thinly as possible. Finely grate the cheese, add dill, garlic and a little kefir to it for a soft consistency and stickiness. Place the pancake on the nori, trim its edges. Place the filling on top and a strip of shrimp on top. Roll up the roll and cut into pieces like rolls. Can be served with wasabi. Pickled ginger is not allowed!

Quitting the diet

A competent exit from the period of abstinence is no less important than the active stages of the Protasov diet. The return to the world of “big food” must be gradual and careful. Your body, accustomed to a qualitatively new diet, will be your best ally in this, and you will not have a physical desire to attack dumplings with potatoes. Over time, there has been a complete restructuring of food habits and needs.

And yet, a purely psychological factor can play a negative role, which can lead to an epic breakdown. Failure to complete the diet correctly can ruin all your efforts.

1. Start adding healthy types of vegetable oils to your menu little by little. Bring their quantity to 3 tsp. per day - and that's enough for now.
2. At the same time as adding vegetable oil to your diet, reduce the fat content of dairy products. Thus, part of the animal fats will be replaced by vegetable fats.
3. Start your morning with porridge on water. Gradually add nuts to it. Please note that nuts also contain vegetable oil. For one serving of porridge, take 1-2 tbsp. dry cereal. You can add vegetable salads and low-fat cottage cheese to your diet.
4. Keep eating apples. But gradually replace two out of three with other fruits, in the same volume and weight. Except grapes, dates and bananas.
5. Some fermented milk products should be gradually replaced with lean meat. It is advisable that it is not pork.

All of the above should not be done immediately, but alternately during the sixth and seventh weeks.

1. We continue to replace fermented milk products with fish and meat, and also introduce them additionally into the diet.
2. We replace the low-fat fermented milk diet with the usual one.
3. We begin, little by little, to eat meat and vegetable broths. They should be light and not strong.

We also do all this gradually, on different days!

Potatoes, pasta, any baked goods and other products made from white flour remain banned for another two months!

Diet exit option

This option is provided as an example. You can change the steps for enabling permitted products.

• Week 6: add porridge to your breakfast and at the same time reduce the fat content of fermented milk foods.
• 7th: we remove first one and then the second apple, and instead eat other unsweetened fruits. Add vegetable oil.
• 8th: include more meat and some dried fruits in the menu. It is better to consume them in the morning, with porridge.
• 9th: we exchange even more dairy products for meat and fish, eat boiled vegetables.
• 10th: introduce light broths into the diet first, and then soups.

Contraindications

• Individual allergic lactose intolerance.
• Heart failure, especially accompanied by edema.
• Diseases of the kidneys and urinary tract.
• Metabolic disorders (consultation required).
• High blood pressure (may worsen due to large amounts of water consumed).
• When breastfeeding.
• Increased acidity of gastric juice, gastritis, ulcers, irritable bowel syndrome and other gastrointestinal diseases.

Is it possible to follow the Kim Protasov diet during pregnancy and breastfeeding?

Pregnancy and breastfeeding place a high burden on a woman’s body. The transition to a low-carb diet is stressful in itself, and double the load cannot in any way be desirable during such a difficult period.

However, in some cases, when a pregnant woman begins to quickly and even catastrophically gain weight, which is dangerous for the fetus, a vegetable diet may be recommended to her. In this case, Kim Protasov’s nutrition system can be recommended, but with some exceptions. The doctor will indicate what exactly they should be. It is necessary not to forget about vitamin complexes. In this case, they should be designed specifically for expectant mothers.

After giving birth while breastfeeding, the condition of the mother's body no longer plays an important role for the child. And what comes first is what she eats, not how much she weighs. Therefore, this period is included in the list of contraindications.

In the article we discuss Protasov’s diet. You will get acquainted with the basic rules, features of the regime, find out what foods are allowed to be consumed, how to prepare dishes, and what contraindications there are.

This diet is a special nutrition program for active weight loss, which was developed by Israeli nutritionist Kim Protasov in 1999.

Basic principles

Principles of nutrition according to the Protasov system:

• meals according to a specific plan, designed for 5 weeks;
• reducing the consumption of fatty foods (animal and vegetable fats);
• exclusion from the diet of fast (simple) carbohydrates - sugar, baked goods, starch, pasta, etc.;
• eating large amounts of fiber and high-protein foods;
• consumption of “allowed” vegetables without restrictions;
• mandatory withdrawal lasting 5 weeks;
• maintaining water-salt balance throughout the entire regimen - unlimited fluid intake throughout the day;
• refusal of salt, carbonated and alcoholic drinks.

Advantages

Pros of the diet:

• getting rid of extra pounds in a short time;
• normalization of metabolism in the body;
• getting rid of toxins and waste;
• increased intestinal motility, normalization of stool.

Description by week

The first is daily consumption of fresh vegetables in unlimited quantities, low-fat cottage cheese, fermented milk drinks or low-fat cheese, as well as no more than three apples, one boiled chicken egg per day.

Second, the list is saved.

Third - add lean red meat, poultry, fish to the daily diet - no more than 250-300 grams per day, reduce the consumption of fermented milk drinks and cheese by about a third.

Fourth, fifth - list of the third week.

Peculiarities

Diet features:

• Drink at least 2 liters of fluid throughout the day. This can be clean drinking water, green or black tea without sugar or artificial sweeteners.
• Cottage cheese and cottage cheese should have no more than 5% fat content.
• Dairy and fermented milk products - no more than 1.5% fat, but it is better to choose low-fat products.
• Yogurt should not contain additives in the form of berries, fruits, muesli, or starch.
• Use no more than 15 grams of vegetable oil per day.
• You can eat food at absolutely any time of the day.
• If you can’t find low-fat cheese on sale, you can limit yourself to eating cottage cheese.
• Eat vegetables mostly raw; you can also steam or lightly boil them.
• It is better to start eating according to the system during the harvest season - from mid-summer to early autumn, when you can buy ripe seasonal vegetables.

Authorized Products

Below is a list of vegetables, fruits, and other products that are allowed:

• Vegetables: cucumbers, tomatoes, zucchini, radishes, white and red cabbage, carrots, bell peppers, eggplants, turnips, pumpkin, beets, celery, asparagus, leafy vegetables, herbs, as well as onions and garlic.
• Freshly prepared vegetable juices or smoothies.
• The only fruits you can eat are green, sour apples.
• Lean meat and eggs: chicken, turkey, veal, beef, rabbit, horse meat, chicken or quail eggs.
• Fish and seafood: cod, river pike, pollock, flounder, tuna, chum salmon, river and sea perch, pike perch, scallop, shrimp, squid.
• Low-fat dairy and fermented milk products: cottage cheese, cheese, yogurt, sour cream, kefir, fermented baked milk, skim milk.

Prohibited

Products whose consumption is prohibited:

• Starchy vegetables - potatoes, corn, sweet potatoes, celery root, parsley, etc.
• Cereals, legumes.
• Dairy and fermented milk products with a fat content of more than 5%.
• Soft types of cheeses, processed cheese.
• Fatty meats - pork, lamb.
• Smoked meat and fish, sausages.
• Fast food.
• Pickles, marinades.
• Butter, margarine.
• Sugar and its substitutes.
• Baking, bakery, pasta products.
• Yeast.
• Purchased concentrated vegetable and fruit juices, lemonades.
• Nuts, any snacks.
• Alcoholic drinks.

Menu for every day

Below is an approximate daily diet for each week. The ingredients in the dishes from this menu can be changed at your discretion, the main thing is that they comply with the list of permitted products and nutritional rules established for each week.

For the first

• cottage cheese or cheese;
• salad of cucumbers, tomatoes and radishes, seasoned with sour cream;
• 3 green apples;
• zucchini and carrot spaghetti;
• green tea or herbal decoction.

For the second

• yogurt or cottage cheese;
• salad of raw beets, carrots, leafy vegetables with 1 tbsp. olive oil;
• 3 green apples;
• steamed zucchini and asparagus;
• boiled chicken egg - 1 pc. or 3 boiled quail eggs;
• green tea or herbal infusion.

For the third

• salad of leafy vegetables, celery, grated cheese;
• yogurt or kefir;
• boiled chicken or turkey fillet;
• 3 green apples;
• baked pumpkin;
• green or herbal tea.

For the fourth

• cottage cheese;
• salad of cucumbers, eggs with sour cream, herbs;
• steamed fish with broccoli;
• vegetable smoothies;
• 3 green apples;
• green or herbal tea.

For the fifth

• boiled egg - 1 pc. or 3 boiled quail eggs;
• fermented baked milk or kefir;
• boiled beef with Chinese cabbage salad;
• 3 green apples;
• carrot or beet cutlets;
• vegetable smoothies;
• green or herbal tea.

How to cook fish

When following a dietary regimen, you should not eat foods fried in oil. Give preference to steaming meat and fish. However, if you have non-stick cookware that can be used for frying without using oil, you can cook the fish in it. Below is a recipe for frying fish.

You will need:

1. cod fillet - 400 grams;
2. onion - 1 pc.;
3. carrots - 1 pc.;
4. low-fat sour cream - 2 tbsp.

How to cook:

1. Wash and remove excess moisture from the fish fillet with a paper towel.
2. Chop carrots and onions into thin rings.
3. Heat a frying pan and place the fish on it.
4. Add about 3 tablespoons of water to the pan, cover the fish with a lid, and simmer for 5-7 minutes.
5. Pour sour cream into the pan.
6. Place onions and carrots on top of the fish and close the lid.
7. Simmer the fish with vegetables until cooked.

Calories:

Calorie content per 100 grams of product is 71 kcal.

Carrot cutlets

Carrot cutlets can be steamed or in a slow cooker. To prevent the cutlets from falling apart during cooking, you can add flaxseed flour, which does not contain fast carbohydrates and is rich in fiber.

You will need:

1. carrots - 700 grams;
2. skim milk - 100 ml;
3. chicken egg - 1 pc.;
4. flaxseed flour - 4 tbsp.

How to cook:

1. Wash, peel, grate the carrots on a coarse grater.
2. Add raw egg, milk, flaxseed meal to the carrot mince and mix.
3. Use your hands to form cutlets of the required size.
4. Carefully place the cutlets in the steamer container in the middle compartment.
5. Cook the cutlets for 15-20 minutes.

Calories:

Calorie content per 100 grams of product is 59 kcal.

Exit

In order not to harm your health and consolidate your weight loss results, a gradual, competent exit from the diet is necessary.

Output circuit

1. In the sixth week, you must maintain the same diet as in the fifth.
2. From the beginning of the seventh week, add fruits to your diet. The exceptions are bananas, grapes, exotic fruits, and dried fruits.
3. During the eighth and ninth weeks, gradually add dried fruits to your daily diet, increase the number of meat dishes, and reduce the consumption of dairy products.
4. From the beginning of the tenth week, eat broths or light vegetable soups, gradually, in small portions, introduce familiar dishes into your diet.

Results

If you strictly follow all the rules of nutrition and exercise, you can reduce your weight by an average of 8-10 kilograms. Noticeable results are usually seen from the fourth week. In addition to losing weight, the diet helps cleanse the body of toxins, improve metabolism, increase intestinal motility and normalize stool.

Minus 10 kg.

To more actively lose weight and consolidate the results for a long time, you need to lead an active lifestyle - take walks, do morning exercises, and do not sit at the computer for a long time. However, when you are following a diet plan, you should refrain from vigorous physical activity in the fitness room.