Kim Protasov's diet description by week of the menu. Protasov's diet: detailed description, weekly menu, recipes and reviews

If you want to lose weight without undermining your health and not gaining those extra pounds back, then you should definitely read detailed description Protasov's diet.

The essence of the diet is quite simple - to remove extra pounds without harming. It is designed for five weeks and allows you to start the process of losing weight without introducing the body into a stressful mode. This is followed by an exit and a smooth recovery.

Ration is based on useful products, but fast carbohydrates and fats are practically excluded.

In the first weeks, you can eat low-fat dairy products, and then there is a transition to meat and poultry.
Foods that can be eaten while on a diet are high in protein. This leads to the fact that it is the extra pounds that disappear, and muscle mass remains.
Diet helps you get rid of cravings for sweets and harmful products, removes fluid from the body and does not cause hunger attacks due to fruits and vegetables.

To successfully lose weight, you must adhere to the principles of this diet:

The duration of the diet is five weeks, but you can still add 30 days to exit.
At first it is allowed to eat only raw vegetables and drink fermented milk products. Moreover, their ratio is as follows: for 30 grams of "milk" - 70 grams of vegetables. And per day they should be at least a kilogram for women and two kilograms for men. It is allowed to eat apples, but only green ones and no more than three pieces. There are no restrictions on vegetables, only potatoes are prohibited and beets are undesirable.
After 2 weeks, you are allowed to eat 300 grams of lean meat, poultry or fish, but the number of dairy drinks will have to be reduced.
If you decide to drink yogurt, then it must be natural, without additives.
There is also a restriction on salt - no more than three grams per day, but other spices can be used.
You need to drink at least two liters of water per day.
There should be at least five meals a day, but in small portions.
The amount of fat is strictly limited - only 30 grams per day and this healthy fats from lean foods.
It is advisable to take vitamin complexes along with minerals to avoid their shortage.

Monitor your condition carefully. If it suddenly became bad, then the diet should be abandoned and visit a doctor.

Advantages and disadvantages

Kim Protasov's diet, like any other, has its drawbacks and advantages, which you should definitely familiarize yourself with before embarking on the process of losing weight.

Pros:

There are no strong restrictions and feelings of hunger.
Loss of cravings for junk food and sweets.
It is possible not only to lose weight, but also to build muscle mass, if you play sports.
Metabolic processes and microflora of the stomach will improve.
It will be easier to control your appetite.
will improve mental condition, problems with a chair will disappear, as well as an increase in libido.
The result will remain for a long time.

Minuses:

At first, the diet is forbidden to eat hot food, and this may not be very good for the pancreas.
Fatigue and weakness may appear due to a sharp decrease in the amount of carbohydrates.
You will have to eat a lot of vegetables, so it is better to stick to this diet in the summer.
Complete abstinence from alcohol for a specified period.

Prohibited Products: List

The diet in this diet is not too varied, you will have to get used to it.

Therefore, the list of products that are strictly prohibited is quite impressive.

Conservation.
Any alcohol.
Vegetables are not raw.
Pickles and smoked meats.
Sweets, sugar and substitutes.
Sausages.
Crab sticks.
Dietary supplements other than vitamins.
Juices from packages, milk, cocoa.
Milk drinks with additives.
Mushrooms, legumes, cereals, soybeans.
Honey, vinegar.

Detailed description of the diet by week

That's the most important thing. The Protasov diet consists of three periods and five weeks.

Periods

It takes 1-2 weeks, called adaptation. During this time, you begin to get used to food, cravings for sweets disappear, up to 2.5 kilograms of fat are lost.
Period from 3 to 5 weeks. There is a process of active weight loss. You can remove up to five kilograms.
And the last step is exit. Only when it passes, it will be possible to fully evaluate the result.

First

In the very first week, only raw vegetables are allowed, without any heat treatment, and fermented milk products, such as natural yogurt or cottage cheese. You can treat yourself to green apples, but only in the morning. But you can eat a lot of vegetables and at any time of the day. One boiled egg is also acceptable.

Second

The second week is no different from the first. Let's do the same as before. Most importantly - do not abuse the "milk", it should be less than vegetables. Avoid eggs if possible.

Third

This week it is allowed to eat some meat, for example, lean chicken, turkey or beef, but not more than 300 grams per day and not fried. Dairy products are on the decline.

Fourth

As before, the basis of nutrition is raw vegetables with a small amount of meat. The difference is that the active phase of losing weight begins.

Fifth

It is allowed to eat the same as in 3-4 weeks. The amount of dairy products is cut three times, but you can add a little millet, oatmeal or buckwheat.

Sample menu for every day

Pay attention to the daily norm of products. So, in the first week there should be about one and a half kilograms of vegetables, a little more than 500 milliliters of milk drinks, one boiled egg, three green apples are acceptable and two liters of water are required.

What can you eat in the first week:

Day of the week	Breakfast	Snack	Dinner	Snack	Dinner
Monday	Approximately 200 milliliters of kefir and baked cottage cheese.	Chamomile tea and apple.	Beet soup on kefir.	Sliced raw vegetables, any natural juice.	A glass of kefir, a little curd mass, apple slices.
Tuesday	Salad with Beijing cabbage and cucumbers.	Tea without sugar and substitute.	One boiled egg, shredded cabbage.	Vegetable smoothie, apple.	Yogurt glass and cottage cheese.
Wednesday	Vegetable salad.	Kefir drink with apple slices.	Vegetable salad, cottage cheese balls.	Green tea with cinnamon and apple pieces.	Cheesecakes and some yogurt.
Thursday	Stuffed egg.	Carrot juice.	Tomato juice and vegetable salad.	Natural yogurt and apple.	Cottage cheese casserole, kefir.
Friday	Eggplant salad, cottage cheese.	Hard boiled egg.	Vegetable salad.	Kefir and apple.	Curd and salad.
Saturday	Yogurt without additives.	Tomato juice, apple.	Tea and salad.	Kefir.	Vegetable salad.
Sunday	Cottage cheese and a glass of yogurt.	Apple juice.	Egg and vegetables.	Raw carrots.	Salad with vegetables.

Sample menu for the second week:

Day	Breakfast	Snack	Dinner	Snack	Dinner
Monday	Sliced vegetables, egg.	Yogurt, curd mass.	Kefir and vegetables.	Apple or juice.	Tomato juice, cottage cheese.
Tuesday	Kefir, cottage cheese.	Apple.	Vegetable okroshka on kefir.	Carrot dessert.	Natural yogurt and cottage cheese.
Wednesday	Vegetable salad, egg.	A glass of natural yogurt.	Tomato juice, salad.	Baked apples	Cottage cheese
Thursday	Herbal tea, apple.	Yogurt.	Salad, okroshka	A drink made from kefir, apple and cinnamon.	Green tea, vegetable salad.
Friday	Cottage cheese, kefir.	Vegetable salad.	Yogurt	Curd with an apple.	Salad, kefir.
Saturday	A glass of fermented milk drink without additives.	One fruit, a glass of natural juice.	Any vegetable salad and one egg.	Green tea, some cottage cheese.	Salad from any vegetables without heat treatment.
Sunday	Cottage cheese and a glass of yogurt.	Not black tea and one apple.	Salad, okroshka.	Apple with cottage cheese.	A cup of tea, some raw vegetables.

Sample menu of the third week:

Breakfast: herbal tea, a little cottage cheese.
Snack: any salad of raw vegetables.
Lunch: pieces of chicken fillet baked in the oven.
Snack: a glass of natural apple juice.
Dinner: buckwheat, baked fish, some vegetables.

Sample menu for the fourth week:

Breakfast: tomatoes, tuna.
Snack: apple, cottage cheese.
Lunch: chicken cutlets, vegetable salad.
Snack: juice, one egg.
Dinner: kefir okroshka with herbs and vegetables.

Approximate menu of the final stage:

Breakfast: casserole.
Snack: fruit and a glass of liquid yogurt.
Lunch: vegetable mix, baked fish.
Snack: a glass of unsalted tomato juice.
Dinner: oatmeal with an apple.

How to get out of Kim Protasov's diet?

Last and no less milestone this diet is the right way out. The period lasts the same, five weeks. You need to eat right, observing the amount of fat - they should not be more than 35 grams per day.

In addition, there are other nuances that must be observed. At first glance it seems that it is difficult, but after a few weeks of preparation, you can easily handle it.

We remove sour-milk drinks and instead begin to use low-fat dairy products.
We introduce healthy fats in the form of three tablespoons of olive oil and a small amount of nuts.
Be sure to consider all incoming fats from meat, poultry and fish. In total, more than 35 grams should not be released per day.
It is allowed to eat cereals, for example, oatmeal or buckwheat, but very little. And cook them only on water, no milk, butter and spoons of salt.
Instead of three apples, you can now eat only one, but other fruits are introduced. In principle, any, except for the most high-calorie - bananas, avocados and grapes.
In the eighth week, you can treat yourself a little and start eating dried fruits. First of all, dates, dried apricots, raisins, prunes, but not in chocolate and a little bit, as they are very high in calories.
On the fourth week of leaving the diet, you can finally process vegetables, for example, bake, boil, stew and even fry, but without oil and preferably on a non-stick coating.
On last week you can start cooking light vegetable soups with the addition of lean meat and poultry.

But even after the release, it is still too early to relax. In the next two months, it is worth giving up heavy food. Do not eat pasta, bread, mushrooms, rice. They need to be introduced gradually so that the body can get used to, adapt and respond correctly.

In May 1999, the Russian Israeli newspaper published an article titled “Don't make a cult out of food. A thin cow is not yet a gazelle. Its author, a certain Kim Protasov, described in it a diet based on vegetables and apples.

According to one source, this is a famous Israeli nutritionist and doctor. Other sources claim that under this pseudonym an ordinary Russian journalist was hiding, leading a culinary column in this publication. One way or another, the "brawl" has a lot of followers. And if this system, indeed, allows you to reduce weight, why not take advantage of it?

Mechanism of action

The Protasov diet involves the use of fiber and proteins in large quantities for as long as 5 weeks, while reducing fats and carbohydrates. Daily energy value- up to 1500 kcal.

Specific results are not prescribed, as they are purely individual. Judging by the numerous reviews, they can be either 2 or 20 kg for the entire weight loss course. The abundance of vegetables and greens on the menu for such a long time activates numerous processes in the body:

low calorie meals makes you waste fat reserves;
the body is cleansed - a thorough detoxification is carried out;
digestion is getting better;
metabolism improves;
cravings for sweets are reduced;
thanks to the protein components of the diet, muscle mass does not suffer during weight loss;
fiber creates a feeling of satiety for a long time;
protein (sour-milk products and meat) itself is absorbed slowly and slows down the process of digestion of carbohydrates (fruits and vegetables), as a result, sugar evenly enters the bloodstream throughout the day;
this eliminates insulin surges that provoke hungry breakdowns;
products with high glycemic index control the functioning of the pancreas.

Despite the fact that the weight loss mechanism promises a comfortable feeling and no hunger for all 5 weeks, in the reviews you can find complaints that the first days are very difficult. So willpower will be needed in any case.

On a note. Kim Protasov's diet is recommended not only for weight loss, but also for those who are looking for a healthy method of cleansing and rejuvenating the body.

Product Lists

The diet describes in detail which foods are acceptable in the diet for the next 5 weeks, and which are prohibited.

The list of allowed fermented milk products can be described in more detail:

yogurt - natural, without sweeteners and additives;
katyk, fermented baked milk, curdled milk, varenets, sourdough, kefir;
cottage cheese - soft, grained, traditional;
cheese - unsalted, ideally homemade.

Vegetables with a minimum content of starch and greens:

all varieties of cabbage, cucumbers, radishes, asparagus, peppers, celery, garlic, zucchini, pumpkin, wild garlic;
greens: onions (leek, onion, chives, trampoline, green, shallots), lettuce, leafy lettuces, vegetable tops, sorrel, chard, parsley, basil, spinach;
horseradish roots, celery,;

The use of medium-starchy vegetables is limited, so do not get carried away:

carrots;
beet;
soy sprouts;
turnip;
eggplant.

Even less in the diet should be potatoes and corn. If you want to achieve maximum results, you can completely refuse them.

Controversial points

Are boiled vegetables allowed on the Protasov diet?

In limited quantities - yes, but in its classic version, vegetables should be fresh, that is, not thermally processed. They are best used in salads.

Is it possible to have herring?

Not salted - yes.

Should I include soy sauce in my diet?

The classic Protasov diet forbids any soy products, but if you cannot live without this seasoning, after 3 weeks you can treat yourself to a diet variety.

In addition. Milk is not a fermented milk product, so it does not fit into Protasov's diet.

Advantages and disadvantages

So that the results do not disappoint, you should initially familiarize yourself with the advantages and disadvantages of the Protasov diet, based on reviews. This will allow you to prepare for negative moments or warn them in a timely manner.

Advantages

Availability: the diet does not require additional costs and will become more economical.
Health Benefits: Shuffling will improve your metabolism and do a "spring cleaning" in your body.
The optimal period for losing weight: 5 weeks allows you to achieve a lasting result and not plunge the body into a state of stress.
Efficiency: weight loss is quite noticeable, and the loss of kilograms is carried out due to adipose tissue without prejudice to muscle tissue.
Lack of quantitative limits for food: if the food is on the allowed list, there is no restrictive bar for the size of portions - only the recommended one (for those who aim for "cosmic" results).

Flaws

Difficulty purchasing 5% cheese and non-fat yogurt without additives or sweeteners.
Too strict a ban on sweets, given such a long period.
Uniform diet.
Fiber overload.
Seasonality: in winter, there is not such a variety of vegetables in stores as in summer, and they are much more expensive.
Lack of hot liquid food (soups).
Among the most frequent side effects- sensation of chills.

A sufficient number of benefits make the diet very popular. And the shortcomings can always be dealt with. So, for example, a glut of fiber can be avoided by including different vegetables in the menu; you can lose weight in summer, not in winter (seasonal factor), etc.

Be careful. Do not buy cottage cheese, cheese, kefir, if their name contains the word "product". It indicates that this is a low-grade product of poor quality, from which there will be no benefit.

Contraindications

Due to the minimum amount of fat and the abundance of vegetable fiber and protein, the Israeli doctor's diet has a number of contraindications:

pregnancy;
lactation;
lactose intolerance;
disturbed metabolism;
heart failure, accompanied by swelling;
kidney disease;
hypertension;
pathology of the gastrointestinal tract.

Usually, all these diseases and conditions generally do not allow weight loss on any diets, and this system is no exception.

Helpful advice. To maintain the body, take multivitamin complexes for all 5 weeks. Vitamins of group B are especially desirable.

Rules

For weight loss to be as effective as possible, follow these recommendations:

The best time to lose weight is in August-September, when staples are cheap and plentiful.
"Innocent" nutritional errors (sweet dragees, piece cookies, sweets) are fraught with a serious breakdown. All these "little things" give an impetus to insulin, which will not be slow to respond with an attack of hunger.
Criteria for choosing dairy products: the minimum percentage of fat content (from 1 to 5%), the absence of flavor enhancers, starch, coloring agents, gelatin, sweeteners, thickeners and other additives.
Keep the amount of salt to a minimum.
Vegetables in the diet should be 2 times more than dairy products. Ideal proportions: 70 grams of vegetables - 30 ml of milk.
Don't force yourself to eat what you don't want. On the 2nd week, jumps in blood glucose will stop - appetite will decline - you can reduce the amount of food eaten.
For meat and fish, heat treatment is required. They can be fried, but without oil, stewed, baked on the grill, in the oven, on coals, boiled, steamed. Even barbecue is possible if the marinade does not contain unauthorized products.
Green apples, which are the basis of the diet, should be fresh.
If there was a breakdown, do not punish yourself for it. Arrange a vegetable fasting day and continue to follow the system. You don't have to start over. And within 2-3 days you will have to increase physical activity.

Many people ask which is better: the Protasov diet or? Both are high-protein and low-carbohydrate. However, Israeli has one clear advantage over French: its basis is vegetable fiber. This eliminates the main disadvantage of protein nutrition - a high burden on the kidneys. It also provides deep cleansing of the body.

Keep in mind. Fermented milk products as part of the Protasov diet are allowed to be subjected to heat treatment, that is, to freeze, cook, make casseroles.

Description by week

The table shows the weekly change in the diet: 1-2 weeks are given in more detail, since over the next days meat is simply added and the amount of sour-milk products is reduced.

Exit

Particular attention is required to get out of the Protasov diet, which will take more than 1 week. If you ignore its main stages, the entire five-week hunger strike may be useless. Without proper nutrition, the lost kilograms will quickly return.

6-7 weeks

Gradually add vegetable oil for 3 tsp. in a day.
Reduce the fat content of dairy products to replace animal fats with vegetable ones.
Start the morning with cereals on the water (same). Add nuts in small portions.
Keep eating apples. 2 out of 3 gradually replace with other fruits, but in the same volume. Avoid grapes, dates and bananas.
Gradually replace dairy products with lean meat.

8-10 weeks

Continue replacing sour-milk products with fish and meat. Enter them in the menu additionally.
Replace fat-free dairy products with the usual ones.
Start gradually eating light broths - meat and vegetable.
Do all this on different days.

Potatoes, pastries, pasta, white flour products are banned for 2 months.

An example of a way out of the diet:

6th week: + porridge for breakfast;
7: + vegetable oil, + 2 fruits, - 2 apples;
8: + meat, some dried fruits;
9: + more meat and fish, boiled vegetables;
10: + light broths, .

The correct exit from the diet is a guarantee of lasting results and the consolidation of newly acquired eating habits. If you continue to limit yourself in the use of sweet, fatty and starchy foods (do not give them up completely, but just minimize them), you can maintain a slim figure for a long time.

Recipes

Studying the menu, you can see that it includes special dishes designed specifically for the Protasov diet. Some recipes you can find here.

Baked syrniki

Mix egg with 2 tbsp. l. granulated sugar, salt, add .
Stir in 400 gr of cottage cheese.
Bring to a homogeneous consistency and form cheesecakes. To make them fall behind your hands more easily, use olive oil with which you can lubricate the palms.
Put the cheese balls on a baking sheet, bake for 20 minutes.

1 option. Mix 120 ml of yogurt, 3 minced garlic cloves, 2 tsp. Dijon mustard.
2 option. Mix 120 ml of yogurt, 20 ml of lime juice, 2 tsp. Dijon mustard.
3 option. Mix 120 ml of yogurt, 2 tsp. soy sauce.

Protasovsky homemade 5% cheese

Ingredients:

600 gr of cottage cheese;
150 ml of milk;
10 grams of butter;
egg;
2 grams of salt;
a pinch of soda.

Cooking:

Break up the curd.
Pour in hot milk.
Cook for 10 minutes over low heat.
Pour on cheesecloth, leave to glass liquid.
Transfer the remaining cheesecloth to a bowl.
Add other ingredients.
Mix.
Cook for another 10 minutes in a water bath, stirring constantly.
Press down with a press.
Cool down.

Omelet "Protasovski"

Cheese cut into slices.
Mix the egg with 50 ml, add a little salt.
Pour the egg-kefir mixture over the cheese, pour into the pan.
Cover with a lid, cook over low heat until done.
Sprinkle with herbs.

Cottage cheese casserole

Mix 200 g of granular cottage cheese with a raw egg.
Grate the green apple with the skin. Pour into the egg-curd mixture, beat.
Add 50 ml of yogurt. Mix.
Pour onto a baking sheet.
Sprinkle cinnamon on top.
Bake in the oven until fully cooked.

Cheese and tomato puff salad

Lay out the layers in the following order:

Crush the garlic clove, rub it over the bottom of the plate over the entire area.
Slices of a large fleshy tomato.
Grated cheese (cheese).
Passed through a fine grater boiled egg.
Chopped greens.
Black pepper powder.

Salad "European"

Mix 2 sweet peppers cut into strips, circles of 2 tomatoes and 2 cucumbers.
Sprinkle with 70 gr of grated cheese.
Add chopped onion.

Kim Protasov's diet is affordable, effective, simple. It owes its popularity to the relative ease of recommendations and good performance. Its author does not promise miracles out of thin air in the form of minus 10 kg per week: according to this system, everyone can lose as many kilograms as needed, most importantly - without any harm to health.

Hello dear readers of my blog! Today I want to bring to your attention one of the most effective diets. Its name, as usual, is in honor of the author. Mysterious author. But, the diet gives results, and for many this is the most important thing. And who invented it, how it happened, is another question. Protasov's diet - a detailed description and reviews, that's what we'll talk about today.

No one knows who is the author of the diet that has been worrying minds since the era of the USSR. There is a version that it was created by someone Kim Protasov. He published its principles in 1999 in one of the Russian-language Israeli newspapers. At that time, the article had a revolutionary effect, as it rejected the most important postulates of all known diets. In an ironic form, the author urged not to make a cult out of food. This approach has attracted the attention of many and the diet has gained a lot of followers.

But, no one knew anything about Mr. Protasov. But one day another article appeared. In it, a journalist from Israel said that she took a pseudonym in order to publish culinary recipes for a column in a newspaper. Ganna Hovhannisyan became Kim Protasov and, not knowing what to write about, she told in an article about diet. The source of information was Ganna's friend, who at that time ate exactly according to such a system.

Like every diet, the “shuffle” has its own individual characteristics:

The basis of the diet in this diet is vegetables, as well as dairy products.
The revolutionary thing here is that instead of starvation, the diet suggests not to deny yourself meals. You can eat as much as you want and when you want.
There is a list of allowed products. We will discuss them a little later.
The duration of the diet is five weeks and each week has its own principles. We will also talk about this in more detail.
No salt - this is the recommendation of Kim Protasov. This rule avoids edema and improves the general condition of the body.
The mechanism on which the method is based is that proteins cleanse the intestines and normalize blood sugar levels. This also helps reduce sugar cravings.

It should be noted that within five weeks the body receives amino acids and energy, which positively affects the muscles, all organs and promotes the absorption of fats.

Approved Products

Dairy products should be with a fat content of no more than 5%, but not fat-free. We buy natural sour milk - without sweeteners, dyes and starch.

Water balance- daily not less than two liters every day. This includes:

drinking non-carbonated water;
coffee and tea without sugar/sweeteners;
With freshly squeezed juices Not from fruits, but from vegetables.

Additionally, you can:

apples - only fresh and only green;
egg - 1 chicken or 4-5 quail per day.

Prohibited Products

Any alcohol is also prohibited.

Kim Protasov's diet - description by week

First week. At this stage, it is allowed to eat raw vegetables in any quantity. Can you cook vegetable puree, salads or smoothies. You can afford cheese and a boiled egg - only one a day. No more than three green apples during the day.

Eat according to the proportion: for every 30 g of sour milk, 70 grams of vegetables are allowed

Daily intake:

1400 g vegetables + 600 g dairy products + 1 egg + 3 fruits + 2 liters of water

Although the diet says that you can not eat thermally processed vegetables, I would recommend adding variety to the diet. With a large amount of raw vegetables, constipation, bloating, or exacerbation of gastritis may begin. Do you need this?

Instead of boiled eggs, make a low-milk omelet or steamed soufflé. In this form, eggs are more easily absorbed by the body. I know by myself that I can’t eat more than 1 boiled egg a day. But I love omelet with vegetables 🙂
Follow the 50/50 rule. Divide your daily allowance of vegetables. Eat half safely raw, steam or bake the rest in foil.
Cheese can be replaced with homemade cheese. She is less fat.
You can cook cottage cheese casseroles, cheesecakes in the oven, make homemade cottage cheese.

Second week. The food of the first week smoothly passes into the second. The body gradually gets used to the products and the regimen. You can give up eggs and reduce cheese consumption. Gradually, you can replace apples with other fruits (except mango, banana and avocado).

In the first 2 weeks, excess water will leave the body. This is about 2-3 kg. And then the weight can rise. And here you need to connect physical exercises. At least a simple walk. By the way, I wrote about that.

Third week. To the usual diet, you can add 300 grams of fish, lean meat and poultry. They can be boiled, stewed, baked in the oven, steamed or fried, but without oil. You can do this with a non-stick coating.

The consumption rate formula has changed to:

1400 g vegetables + 300 g meat + 300 g sour milk + 1 egg + 3 apples + 2 liters of water

This week, breakfast can be varied with oatmeal on the water. Pour one or two tablespoons of cereal with the required amount of boiling water. We leave to infuse for 15 minutes. And the oatmeal is ready. You can add healthy fruits.

Fourth week. All foods that could be cooked and eaten in the first, second and third week are transferred to the fourth. For a variety of diet for every day, you should combine different combinations. For example, vegetables and fish or meat and vegetables.

Fifth week. The diet ends with a week, during which you can consume absolutely all products from the allowed list.

Menu for every day

I suggest you take a look at sample menu for a week. You can use my suggestions or make your own menu. Focusing on the first week, it will be easier for you to think over your diet for the entire period of the diet.

Monday

Breakfast: 120 grams of cottage cheese and a green apple.
Dinner: Cauliflower puree soup, Greek salad.
afternoon tea: One boiled egg.
Dinner: Zucchini and tomato casserole with garlic and herbs.

Tuesday

Breakfast: Green apple, yogurt.
Dinner: Soup with cabbage in chicken broth.
afternoon tea: Freshly squeezed carrot juice with celery.
Dinner: Cottage cheese casserole, ryazhenka.

Wednesday

Breakfast: Oatmeal on the water, hard cheese.
Dinner: Arugula, cherry tomato and carrot salad.
afternoon tea: Kefir okroshka with cucumber and herbs.
Dinner: Cauliflower and broccoli stew with spices.

Thursday

Breakfast: Cheesecakes, kefir.
Dinner: Soup puree from zucchini.
afternoon tea: Green apple.
Dinner: Salad with carrots and garlic, baked chicken breast.

Friday

Breakfast: Spinach, cucumber, green apple and water smoothie.
Dinner: Steamed fish with radish, cucumber, boiled egg and dill salad.
afternoon tea: Cottage cheese, ryazhenka.
Dinner: Baked eggplant stuffed with tomatoes, sweet peppers and cheese.

Saturday

Breakfast: Tomato, pepper and cucumber salad.
Dinner: Gazpacho.
afternoon tea: Vegetable sandwiches (cheese slice, tomato, lettuce, cheese slice).
Dinner: Fish soup.

Sunday

Breakfast: Omelet, coffee.
Dinner: chicken cutlets, Beetroot And Garlic Salad.
afternoon tea: Green apple puree.
Dinner: Pumpkin puree soup.

Getting out of the diet

The “exit” phase is no less important than the active five weeks of the diet itself. At this stage, the effect is consolidated. Gradually, it is time to return to where diversity and choice reign. Tips for a smooth transition to the usual diet:

Add vegetable oil when cooking vegetables. Better olive, linen or saffron. But, no more than three teaspoons in one day.
Replace green apples with other fruits of the same size. Just don't start with grapes and bananas. It can be a kiwi or an unsweetened pear.
For breakfast, cook cereals, but so far only on the water.
It's time for nuts. Don't use them right away. It's best to start with almonds.

All this must stretch for two weeks after five on a diet.

Replace dairy products with fish and meat.
Cook soups on stronger broths and introduce vegetables not only from the allowed list.
If you are not yet accustomed to such a diet and you are drawn to "forbidden" foods, try to wait. Within a month, do not include pasta, pastries, potatoes, and all prepared foods that contain white flour in your new diet.
Take snacks with you to work. good for that suitable cocktails for weight loss.

Many diet habits can be left as principles healthy eating and try to stick to them as much as possible. For example, the rejection of sweet, flour and white flour

Diet Protasova - reviews and results

So that you make the right decision and understand what awaits you, I suggest that you read the reviews of those who have tried the diet on themselves. You will find out what the result is, as well as what the pros and cons are in practice.

Ksyusha: I am on the Protasov diet and so far I am satisfied with the results. They are already there and at what they are, which were not on any other diet. I'm in my second week. There is no desire to “break loose” and it is generally easy to cope when this approach is based. I recommend to all.
Jeanne: I made it through my five weeks. Passed easily. Lost almost 12 kg. For some reason, in the first weeks, the weight went away slowly, but in the last two weeks everything went smoothly and the arrows on the scales were very pleasing.
Irishka: I tried the diet twice and dropped 5 kg each. But, the exit from the diet did not go according to the rules. I broke down and the weight quickly returned.
Lera: It took me two days. Such severe hunger tormented me that I decided to quit the diet before I could start. From vegetables there is no feeling of satiety, and I do not like sour-milk products.
Anna: Little hot, which is detrimental to the stomach, especially in the cold period of time. I think you should watch the body's reaction. For some, the diet is suitable, but for some it is definitely not.

conclusions

From the above, you have to draw your own conclusions. Because each of us is unique and each of us has a different reaction to diets and foods. There are advantages to “shuffling”, especially for lovers of dairy products and vegetables. There are cons, for those who cannot live without fried in oil or who cannot tolerate casein. My advice is to look for your diet, study the information and choose only your own for yourself.

By the way, I recently read that scientists have found out an interesting feature. It turns out that if you lose weight not alone, but with someone, then the result of weight loss is 50% higher. It turns out that the expression “together is easier” works. Therefore, we unite together against extra pounds and give them a fight back 🙂

And I say goodbye, dear readers! Share the article on social networks, take care of yourself and do not forget, before starting any diet, it is better to consult with your doctor. How will the results, write your feedback on the Protasov diet. Let's discuss together. See you soon! And in order not to miss the most important, for updates 🙂

Like every diet, the “shuffle” has its own individual characteristics:

The basis of the diet in this diet is vegetables, as well as dairy products.
The revolutionary thing here is that instead of starvation, the diet suggests not to deny yourself meals. You can eat as much as you want and when you want.
There is a list of allowed products. We will discuss them a little later.
The duration of the diet is five weeks and each week has its own principles. We will also talk about this in more detail.
No salt - this is the recommendation of Kim Protasov. This rule avoids edema and improves the general condition of the body.
The mechanism on which the method is based is that proteins and fiber cleanse the intestines and normalize blood sugar levels. This reduces appetite and reduces cravings for sweets.

It should be noted that within five weeks the body receives amino acids and energy, which positively affects the muscles, all organs and promotes the absorption of fats.

Approved Products

Dairy products should be with a fat content of no more than 5%, but not fat-free. We buy natural sour milk - without sweeteners, dyes and starch.

Water balance- daily not less than two liters every day. This includes:

drinking non-carbonated water;
coffee and tea without sugar/sweeteners;
With freshly squeezed juices Not from fruits, but from vegetables.

Additionally, you can:

apples - only fresh and only green;
egg - 1 chicken or 4-5 quail per day.

Prohibited Products

Any alcohol is also prohibited.

Kim Protasov's diet - description by week

First week. At this stage, it is allowed to eat raw vegetables in any quantity. You can prepare vegetable puree, salads or smoothies. You can afford cheese and a boiled egg - only one a day. No more than three green apples during the day.

Eat according to the proportion: for every 30 g of sour milk, 70 grams of vegetables are allowed

Daily intake:

1400 g vegetables + 600 g dairy products + 1 egg + 3 fruits + 2 liters of water

Instead of boiled eggs, make a low-milk omelet or steamed soufflé. In this form, eggs are more easily absorbed by the body. I know by myself that I can’t eat more than 1 boiled egg a day. But I love omelet with vegetables 🙂
Follow the 50/50 rule. Divide your daily allowance of vegetables. Eat half safely raw, steam or bake the rest in foil.
Cheese can be replaced with homemade cheese. She is less fat.
You can cook cottage cheese casseroles, cheesecakes in the oven, make homemade cottage cheese.

The consumption rate formula has changed to:

1400 g vegetables + 300 g meat + 300 g sour milk + 1 egg + 3 apples + 2 liters of water

Fifth week. The diet ends with a week, during which you can consume absolutely all products from the allowed list.

Menu for every day

I suggest you familiarize yourself with the sample menu for the week. You can use my suggestions or make your own menu. Focusing on the first week, it will be easier for you to think over your diet for the entire period of the diet.

Monday

Breakfast: 120 grams of cottage cheese and a green apple.
Dinner: Cauliflower puree soup, Greek salad.
afternoon tea: One boiled egg.
Dinner: Zucchini and tomato casserole with garlic and herbs.

Tuesday

Breakfast: Green apple, yogurt.
Dinner: Soup with cabbage in chicken broth.
afternoon tea: Freshly squeezed carrot juice with celery.
Dinner: Cottage cheese casserole, ryazhenka.

Wednesday

Breakfast: Oatmeal on the water, hard cheese.
Dinner: Arugula, cherry tomato and carrot salad.
afternoon tea: Kefir okroshka with cucumber and herbs.
Dinner: Cauliflower and broccoli stew with spices.

Thursday

Breakfast: Cheesecakes, kefir.
Dinner: Soup puree from zucchini.
afternoon tea: Green apple.
Dinner: Salad with carrots and garlic, baked chicken breast.

Friday

Breakfast: Spinach, cucumber, green apple and water smoothie.
Dinner: Steamed fish with radish, cucumber, boiled egg and dill salad.
afternoon tea: Cottage cheese, ryazhenka.
Dinner: Baked eggplant stuffed with tomatoes, sweet peppers and cheese.

Saturday

Breakfast: Tomato, pepper and cucumber salad.
Dinner: Gazpacho.
afternoon tea: Vegetable sandwiches (cheese slice, tomato, lettuce, cheese slice).
Dinner: Fish soup.

Sunday

Breakfast: Omelet, coffee.
Dinner: Chicken cutlets, beet and garlic salad.
afternoon tea: Green apple puree.
Dinner: Pumpkin puree soup.

Getting out of the diet

Add vegetable oil when cooking vegetables. Better olive, linen or saffron. But, no more than three teaspoons in one day.
Replace green apples with other fruits of the same size. Just don't start with grapes and bananas. It can be a kiwi or an unsweetened pear.
For breakfast, cook cereals, but so far only on the water.
It's time for nuts. Don't use them right away. It's best to start with almonds.

All this must stretch for two weeks after five on a diet.

Replace dairy products with fish and meat.
Cook soups on stronger broths and introduce vegetables not only from the allowed list.
If you are not yet accustomed to such a diet and you are drawn to "forbidden" foods, try to wait. Within a month, do not include pasta, pastries, potatoes, and all prepared foods that contain white flour in your new diet.
Take snacks with you to work. good for that suitable cocktails for weight loss.

Many diet habits can be left as principles of healthy eating and try to stick to them as much as possible. For example, the rejection of sweet, flour and white flour

Diet Protasova - reviews and results

Ksyusha: I am on the Protasov diet and so far I am satisfied with the results. They are already there and at what they are, which were not on any other diet. I'm in my second week. There is no desire to “break loose” and it is generally easy to cope when this approach is based. I recommend to all.
Jeanne: I made it through my five weeks. Passed easily. Lost almost 12 kg. For some reason, in the first weeks, the weight went away slowly, but in the last two weeks everything went smoothly and the arrows on the scales were very pleasing.
Irishka: I tried the diet twice and dropped 5 kg each. But, the exit from the diet did not go according to the rules. I broke down and the weight quickly returned.
Lera: It took me two days. Such severe hunger tormented me that I decided to quit the diet before I could start. From vegetables there is no feeling of satiety, and I do not like sour-milk products.
Anna: Little hot, which is detrimental to the stomach, especially in the cold period of time. I think you should watch the body's reaction. For some, the diet is suitable, but for some it is definitely not.

conclusions

25.10.2015 admin

Protasov's diet is very popular: the number of followers and the amount of dropped kilograms is growing.

The essence of the Protasov diet

Kim Protasov's diet refers to those types of diets that are aimed at cleansing and healing. Its observance helps to learn how to eat right and get rid of the habit of overeating flour, sweet and fatty foods. Within 5 weeks, raw vegetables are consumed in unlimited quantities, sour-milk products without sugar and starch with a fat content of not 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 1 chicken or 3 - 4 quail eggs boiled. 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 starts the correct metabolism, and, consequently, improves digestion. Which, in turn, affects not only weight, but also the overall health of the body.

Strong hair, 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 being overweight, but want to cleanse their body.

Diet Benefits

The main advantage of the diet is that you can eat in any quantities and at any time of the day.. But only products that are included in a strictly defined, rather rather big list. This is convenient from a psychological point of view and is great for people who, due to their lifestyle, cannot eat by the hour.
Exclusion from the diet of fast carbohydrates helps to get rid of attachment to sweets. And an excess of dairy products helps to avoid breakdowns.
The protein that a person receives through fermented milk products helps to get rid of fat mass and is involved in building muscle. In combination with physical activity a beautiful toned body is provided.
Lots of raw vegetables- a storehouse of fiber and vitamins. Work is getting better gastrointestinal tract. Fiber removes toxins, which justifies the cleansing effect of this diet.

Disadvantages and harm to the body

Since the diet is not balanced in terms of the amount of fat, it cannot be used as a nutrition system.

Speaking of vegetables that can be eaten raw, cucumbers, tomatoes and carrots are the first to come to mind. Some do not refuse uncooked beets either. Eating only them is boring, which means that breakdowns cannot be avoided. If you take this shortcoming creatively, you can not only effectively lose weight, but also discover new interesting tastes.

Since "Protasovka" was developed in Israel, the residents of Russia may have the question "Where can I buy 5% fat cheese?". This is due to the fact that on Israeli products fat content is indicated for 100 g of total weight, and domestic companies inform about the fat content in dry matter.

In order not to torment yourself with complex calculations, you can replace cheese granular cottage cheese. It is just according to Protasov: it does not contain sugar and fits into the prescribed 5% fat content.

Contraindications

Due to the fact that the Protasov diet is not curative, the presence of any chronic diseases is a contraindication for its use. Also, do not choose this diet if you are allergic to any permitted product. It is absolutely not suitable for people with lactose intolerance, since fermented milk products are indispensable at Protasovka.

In addition, nutritionists advise postponing weight loss for all expectant and nursing mothers.

The most correct decision before starting a diet - consult with your doctor.

Protasov's diet for weeks

In the first and second weeks, you need to eat only raw vegetables and sour-milk products with a 5% fat content. It is allowed to add 1 chicken or 3-4 quail boiled eggs to your diet. Since sweets are strictly prohibited, you can treat yourself to 3 green apples a day.

By the way, the most popular dessert among Protasovites is apple with cottage cheese and cinnamon. It was during this period that many housewives first tried to make homemade cheese.

With the beginning of the third week, a piece of meat or fish is added to the already familiar diet. Approximately 300 g. The meat can be boiled, grilled or fried without oil. With this innovation, it is necessary to proportionally reduce the amount of cheeses and yogurts. This menu is kept for another three weeks.

Sample menu for the entire period of the diet

First week

Monday

Breakfast. Cottage cheese crackers with herbs.
Dinner. Tomatoes stuffed with vegetables and eggs.
Afternoon snack. Cottage cheese casserole. Applesauce.
Dinner. Salad of cabbage, pepper, onion, tomato, cucumber and dill. Filled with kefir.

Tuesday

Breakfast. Sweet pepper and homemade Adyghe cheese with herbs.
Dinner. Chinese cabbage, tomato and bell pepper salad with plain yogurt dressing. Boiled egg.
Afternoon snack. Smoothie with carrots, celery, parsley and yogurt.
Dinner. Cottage cheese paste made from grained cottage cheese with herbs and garlic, laid out on tomato halves.

Wednesday

Breakfast. Summer soup of cucumber, zucchini, garlic and yogurt.
Dinner. Red cabbage with green apple dressed with classic yogurt.
Afternoon snack. Cucumbers stuffed with cottage cheese and garlic.
Dinner. Arugula salad with cottage cheese and tomatoes.

Thursday

Breakfast. Salad Brush: beets, carrots, white cabbage, fresh herbs, lemon juice and a tablespoon of water.
Dinner. Carrots with celery and apple, seasoned with yogurt.
Afternoon snack. Tomato, celery, green onion soup with cilantro and parsley, seasoned with matsoni.
Dinner. Pumpkin with apple and yogurt.

Friday

Breakfast. Cottage cheese, egg and cinnamon casserole with raw apple.
Dinner. Carrot salad with broccoli and spinach.
Afternoon snack. Cherry tomatoes with cucumber and homemade cheese.
Dinner. White cabbage with boiled egg and classic yogurt.

Saturday

Breakfast. Egg omelet with cottage cheese and herbs.
Dinner. Warm rolls of omelet on the water, tomatoes and greens, wrapped in cabbage.
Afternoon snack. Pumpkin salad with tomatoes and ryazhenka.
Dinner. Cold soup of celery, green apple, cucumber and kefir.

Sunday

Breakfast. Smoothie with apple, carrot and kefir.
Dinner. Cabbage, carrots, egg, filled with kefir.
Afternoon snack. Apples with Greek yogurt.
Dinner. Cream soup of tomatoes, cauliflower, paprika, garlic, kefir and herbs.

Second week

Monday

Breakfast. Vegetable rolls of zucchini, red pepper, carrot, cucumber and homemade cheese.
Dinner. Savoy cabbage rolls stuffed with cottage cheese and herbs.
Afternoon snack. Egg with cottage cheese, baked in the oven. With raw applesauce sauce.
Dinner. Rolls stuffed with egg pancake, cottage cheese, sweet pepper and cucumber.

Tuesday

Breakfast. Salad of pumpkin, carrot and apple.
Dinner. Raw cottage cheese cabbage rolls with tomatoes, basil and parsley wrapped in Chinese cabbage leaves.
Afternoon snack. Sports cocktail: tomatoes, kefir, greens.
Dinner. Okroshka on kefir: cucumber, tomato, radish, egg, greens.

Wednesday

Breakfast. Protasov omelet. Fresh from celery and lemon.
Dinner. Live borscht: beets, carrots, cabbage, garlic, tomatoes, herbs, bell peppers, soaked in mineral water.
Afternoon snack. Smoothie with fermented baked milk, yogurt, cinnamon and natural vanillin.
Dinner. Salad: grated beets and carrots, mixed with cheese, seasoned with garlic and filled with fermented baked milk.

Thursday

Breakfast. Carrot fresh and cottage cheese crackers.
Dinner. Carrots, beets, cheese. Season with Protasovsky mayonnaise: yogurt with garlic and herbs.
Afternoon snack. Carrot grated with apple.
Dinner. Cabbage leaf, beets, carrots, red onions, greens, cucumber, garlic mix in a blender and season with yogurt without additives.

Friday

Breakfast. Beetroot grated with apple.
Dinner. Salad with carrots, grated homemade cheese, garlic and yogurt.
Afternoon snack. Smoothie with homemade tomato juice, sweet pepper, cucumber, green onion and lemon juice.
Dinner. Cottage cheese mixed with egg white and herbs, fried in a dry frying pan.

Saturday

Breakfast. Gazpacho: tomatoes, bell peppers, celery stalk, greens, grated with a blender and seasoned with fermented baked milk.
Dinner. Rolls stuffed with cottage cheese and cucumber.
Afternoon snack. Yogurt and apple cocktail.
Dinner. Salad of cucumber, radish, boiled egg, and herbs, seasoned with kefir.

Sunday

Breakfast. Egg and ryazhenka omelet with fresh tomatoes.
Dinner. Salad with carrots, eggs and tomatoes, seasoned with fermented baked milk.
Afternoon snack. Apple smoothie. Mint and yogurt.
Dinner. Cauliflower with grated cucumber, garlic, herbs and kefir.

Third week

Monday

Breakfast. Green salad: white cabbage, cucumber, egg season with celery, spinach, parsley beaten in a blender with yogurt.
Dinner. Salad with cherry tomatoes, iceberg lettuce, cucumber, red pepper, boiled egg and chicken breast, seasoned with curdled milk.
Afternoon snack. Egg roll with cucumber, grained cottage cheese.
Dinner. Salad of grated carrots, cottage cheese, bell peppers, radishes and tomatoes.

Tuesday

Breakfast. Daikon with carrots and cheese, filled with kefir.
Dinner. Beets with yogurt, herbs and garlic.
Afternoon snack. Salad of cauliflower, bell peppers, tomatoes, green onions and onions with a drop of lemon juice.
Dinner. Lettuce, shrimp, sweet pepper, cucumber, season with lemon juice.

Wednesday

Breakfast. Eggs stuffed with herbs.
Dinner. Trout in foil with raw cucumbers and tomatoes.
Afternoon snack. Salad of carrots, apple and radish dressed with grain yogurt.
Dinner. Curds with applesauce.

Thursday

Breakfast. boiled omelet: egg mixture boiled in a bag.
Dinner. Scotch eggs (boiled eggs in minced meat) with fresh tomatoes.
Afternoon snack. Layered dessert: finely grated carrots, apple, soft cottage cheese with cinnamon, whipped protein with cinnamon.
Dinner. Diet vinaigrette without canned food and oil.

Friday

Breakfast. Garlic curd pancakes.
Dinner. Steamed fish cakes with herbs.
Afternoon snack. Peppers stuffed with vegetables and cottage cheese.
Dinner. Salad of cucumbers, tomatoes, radishes, red onions, peppers and Brussels sprouts. Yogurt.

Saturday

Breakfast. Fresh cucumbers, cottage cheese, greens, filled with kefir.
Dinner. Cabbage, celery, apple, cucumber, dill, a little salt.
Afternoon snack. Salad of zucchini, apple, iceberg lettuce, carrots, dressed with lemon juice.
Dinner. Chicken fillet baked with cottage cheese.

Sunday

Breakfast. Soup Tarator: greens, cucumber, spices, garlic pour kefir.
Dinner. Salad with Chinese cabbage, chicken and squid.
Afternoon snack. Radishes, carrots, herbs seasoned with lemon juice.
Dinner. Salad with red cabbage, radish, pepper, tomato and herbs.

Fourth week

Monday

Breakfast. Arugula with bell peppers, cherry tomatoes, cottage cheese and egg.
Dinner. Grated carrots, beets, apple with yogurt.
Afternoon snack. Boats from fresh cucumbers: stuff the cucumbers with cottage cheese, pepper, spices.
Dinner. Turkey with kefir, lemon and basil in the oven.

Tuesday

Breakfast. Soup of cucumber, tomato, sweet pepper, herbs, filled with kefir.
Dinner. Salad with boiled beef tongue. Cucumber and egg, seasoned with Protasov mayonnaise.
Afternoon snack. Sandwiches from eggs and homemade cheese on slices of vegetables.
Dinner. Salad with tomatoes, young cabbage, herbs and Adyghe cheese, classic yogurt.

Wednesday

Breakfast. Protasovskaya casserole of cottage cheese and eggs in yoghurt-brown sauce.
Dinner. Salad with scrambled eggs, celery, tomatoes, bell peppers and Greek yogurt.
Afternoon snack. Vegetable okroshka on kefir.
Dinner. Liver stewed in kefir. Salad with carrots and turnips.

Thursday

Breakfast. Casserole of eggs, cottage cheese and ryazhenka.
Dinner. Cutlets in a steamer. Salad of cabbage, tomatoes and cucumber with herbs.
Afternoon snack. Tomatoes stuffed with cottage cheese and herbs.
Dinner. Salad from raw zucchini with cucumber and acidophilus.

Friday

Breakfast. Omelet with fish and herbs.
Dinner. Lithuanian borscht made from cucumber, beets and herbs, drenched in kefir.
Afternoon snack. Protasov rolls: seaweed, cottage cheese with cilantro, scrambled eggs, cucumber.
Dinner. Beetroot made from raw beets, tomatoes, cucumbers, herbs and garlic. Fill with kefir.

Saturday

Breakfast. Creative soufflé.
Dinner. A la pizza: vegetables on an egg pancake.
Afternoon snack. Mint cocktail: dilute kefir with water, mix with a blender with mint, apple and vanilla.
Dinner. Protasov pie. Cakes of two egg pancakes, filling: cottage cheese, cucumber, chicken meat.

Sunday

Breakfast. Smoothies from beets, apples and carrots with kefir.
Dinner. Salad with squid, tomatoes, cheese and garlic.
Afternoon snack. Cottage cheese casserole.
Dinner. Raw pumpkin, zucchini, apple, grated and seasoned with curdled milk.

Fifth week

Monday

Breakfast. Sweet envelopes of apple, herbs and cottage cheese wrapped in Chinese cabbage.
Dinner. Eggs stuffed with vegetables.
Afternoon snack. Smoothies from kefir and apple.
Dinner. Beijing cabbage salad with fried chicken liver, bell pepper and garlic.

Tuesday

Breakfast. Cheese crackers.
Dinner. Salmon baked in lemon juice on a bed of raw vegetables.
Afternoon snack. Green apple, celery and parsley with yogurt.
Dinner. Cauliflower, lettuce, tomatoes and homemade cheese.

Wednesday

Breakfast. Celery salad with cucumbers and fermented baked milk.
Dinner. Salad with tomatoes. Cheese, onions and yogurt.
Afternoon snack. Apple with sweet pepper and yogurt.
Dinner. Veal baked in the oven.

Thursday

Breakfast. White cabbage, dill, garlic, egg and grainy cottage cheese.
Dinner. Chicken fried in kefir with spinach sauce, spices and yogurt.
Afternoon snack. Carrots, daikon, bell peppers in herb yoghurt sauce.
Dinner. Egg, onion, carrot, cheese with natural yogurt.

Friday

Breakfast. Apple with yogurt and baby cottage cheese, seasoned with cinnamon and vanilla.
Dinner. Hake baked in garlic and herbs.
Afternoon snack. Tomatoes chopped in a blender with ground pepper, salt and lemon juice.
Dinner. Zucchini pasta in tomato and fresh basil sauce.

Saturday

Breakfast. Apple with celery and yogurt.
Dinner. Vegetable rolls.
Afternoon snack. Cottage cheese with carrots and apples.
Dinner. A la Caesar: cherry tomatoes, iceberg lettuce, chicken fillet. Season with curd cheese with garlic and herbs.

Sunday

Breakfast. Tomatoes with homemade cheese.
Dinner. Homemade pate of stewed liver, boiled egg and yogurt.
Afternoon snack. A cocktail of radish, cucumber, tomato and herbs with kefir.
Dinner. layered salad from cucumber, eggs, radish, sweet pepper, tomato.

Way out of the Protasov diet

In order for the results of the diet to please as long as possible, you should not immediately return to your usual diet, but smoothly switch to regular nutrition. However, experienced Protasovites claim that after five weeks on vegetables and kefir, they don’t want to return to harmful delicacies at all.

For a correct exit:

Reduce the fat content of dairy products and replace some of them with 3 teaspoons of vegetable oil. It is important to remember that olives and nuts contain a large amount of fat, so they are not at all suitable for administration in the first days of release.
Replace two apples out of three with other unsweetened fruits.
Cook porridge for breakfast and eat it with low-fat cottage cheese and vegetable salad.
All recommendations are implemented gradually to prevent stress in the body.

https://www.youtube.com/watch?v=nal0kt-AhsU

List of prohibited products

Often people who want to lose weight hope that their favorite treat was accidentally forgotten to be included in the list of allowed foods, so an important rule of the diet is that everything that is not allowed is prohibited. Especially those who lose weight are interested in questions regarding alcohol, mushrooms, sushi and soy sauce.

Nutritionists insist that all this can not be consumed during the diet.

In addition, the list of prohibited products includes:

Fruits and berries in any form, including dried fruits and compotes. The exception is green apples because they have the least amount of sugar.
Thermally processed vegetables. It is important to remember that freezing is also temperature treatment, so you will have to forget about vegetables from the freezer for a while.
Any preservation from stew to homemade preparations. Salted cucumbers and squash caviar for some time will not work.
Marinades and marinated dishes. Korean carrots are also banned.
Dairy products with additives even with bran.
Honey, sweets, chocolate, marmalade, cocoa, including sweets from the diabetic section.
Any sauces and vinegar.
soy products: soy sauce, asparagus, meat substitutes.
Sugar and its substitutes even if they are of plant origin.
Japanese cuisine products such as sushi, rolls, ginger, wasabi.
Carbonated mineral water, because gas causes appetite.
Olive oil.
Sports nutrition.

Among fans of the diet, there are disputes whether it is possible to use milk and cream during the "Brawl". Consultants who have studied this issue believe that milk is not a fermented milk product, so for best results, you should refrain from this drink.