Kim Protasov’s diet – a detailed description by week. Kim Protasov’s diet menu for every day, reviews with photos

The content of the article

• The essence of the diet of Kim Protasov
• Diet Details
• Prohibited Products List
• Sample menu by week
• Recipes with photos
• How to get out of a diet?
• Contraindications
• Reviews on the results of weight loss
• Photos of those who lost weight before and after

Each person who wants to lose weight, is looking for a suitable way for himself to get rid of unnecessary kilograms. Among the whole variety of methods for losing weight, Kim Protasov’s diet stands out favorably. “Protasovka”, as it is also called, allows you to lose weight without starving yourself, without significant dietary restrictions, and lost pounds after the diet is not returned.

The essence of the diet of Kim Protasov

The essence of this diet is to drastically reduce fat intake. Food preference is given to low-fat or non-fat foods. Energy in the body will come from protein foods and foods containing complex carbohydrates. Particular attention in the process of losing weight is given to water balance. Without enough water drunk per day, weight loss will not occur. Therefore, carefully monitor the drinking regimen during weight loss according to the Kim Protasov system: drink it less than one and a half liters of purified natural water per day.

The author of the diet, an Israeli doctor Kim Protasov, when drawing up his methods of losing weight, focused on protein, which he recommends consuming at least 80 grams per day. Protein is an important substance involved in the construction of muscle tissue. With an insufficient amount of protein products in the diet, a person’s memory worsens, he feels unwell, depressed, tired.

But not only protein should be present in the diet in large quantities during weight loss. You must include complex carbohydrates in the diet menu. When they enter the body, the digestive system works hard, it spends a lot of energy on the processing and assimilation of food, due to which fat reserves are burned.

Diet Details

Kim Protasov’s diet is conditionally divided into two stages:

1. the first two weeks – the mood of the body to lose weight;
2. from the third week until the day you exit the diet (lasts as long as you need to achieve the desired weight) – the maximum weight loss.

The basis of the diet at the first stage of weight loss according to the Kim Protasov system consists mainly of raw vegetables. Any vegetables in unlimited quantities are allowed. The advantage of this weight loss technique is that you do not need to adhere to a clear meal schedule and count calories. On a diet, you only need to eat allowed foods at any time of the day. The author recommends creating a menu so that a third of the vegetable diet was white cabbage, it is allowed to eat both in pure form and make salads for weight loss.

In addition to cabbage and other vegetables, the basis of the diet at the first stage should be dairy products with a fat content of not more than 5%: cottage cheese, low-fat varieties of hard cheese, unsweetened Greek yogurt, kefir, low-fat fermented baked milk. Also, once a day, the menu includes one boiled chicken egg and no more than three medium-sized sweet and sour apples. To enhance taste, finely chopped greens are added to slimming salads, but not salt. Drinks (tea, coffee) should be drunk without adding sugar, which should be completely excluded from the menu.

At the second stage of the diet, compiled by a nutritionist Kim Protasov, lean meat, poultry, and fish are added to the list of allowed foods. Cook meat products without adding oil and salt. Prefer cooking, braising, or grilling. A portion of a meat dish should not exceed 300 g. The number of dairy products at this stage of the diet is slightly reduced, other changes to the diet are not made.

Prohibited Products List

Absolutely all types of bakery products fall under a strict ban during a diet according to the Kim Protasov system. It is forbidden to eat dishes, which include flour. It is necessary to completely eliminate all semi-finished products and fast food, they will not be of any use to the body, but only harm to the figure and violation of the diet. Dishes with gelatin and soy can not be consumed during weight loss. In addition to the above products during the diet are prohibited:

• avocado;
• sugar;
• store yogurts with additives;
• juices in bags;
• sweets (cookies, chocolate, sweets, etc.);
• milk with a fat content of more than 1.5%;
• peas;
• beans;
• sugar substitutes;
• mushrooms;
• alcohol;
• cereals;
• potatoes.

Sample menu by week

For the first and second weeks of the diet, the following menu is suitable:

• Breakfast: 150 g of cottage cheese mixed with low-fat sour cream and grated sour apple. Unsweetened coffee.
• Snack: apple, boiled egg.
• Lunch: Shredded white cabbage with tomatoes and cucumbers. Dress salad with low-fat Greek yogurt. 50 g of low-fat hard cheese. Tea.
• Snack: apple, 50 g of cottage cheese.
• Dinner: grate fresh cucumbers (5-6 pcs.), Mix with chopped herbs (dill, parsley, cilantro). Pour the vegetables with fat-free kefir, mix.

To keep the diet menu new every day, and not to bother, while losing weight using the Kim Protasov system, choose different vegetables for salads and other dishes: bell peppers, petioles celery, arugula, chives, beets, carrots, etc..

For the third week and until the end of the diet, the following menu is suitable:

• Breakfast: boiled egg and salad with fresh vegetables (cabbage, cucumbers, tomatoes) and herbs, seasoned with Greek yogurt. Unsweetened coffee.
• Snack: salad based on boiled chicken with sweet pepper, cucumbers, tomatoes. Season the dish with low-fat sour cream and herbs.
• Lunch: boiled fish of low-fat varieties (250 g), cabbage salad with lemon juice.
• Snack: skim yogurt with apple.
• Dinner: bell peppers or tomatoes stuffed with low-fat cottage cheese with herbs, garlic and yogurt. Unsweetened tea.

Recipes with photos

Celery salad

Products:

• petiole celery – a bunch;
• fennel – 1 pc.;
• sour apple – 1 pc.;
• parsley, cilantro – a bunch;
• juice of half a lemon.

Cooking Instructions:

1. Cut celery and fennel into thin slices.
2. Chop apple slices.
3. Finely chop the greens.
4. Mix foods, season with lemon juice. Serve like a breakfast dish.

Fridge with beets and kefir – suitable for a lunch menu

Products:

• large young beets;
• fat-free kefir – 70 ml;
• boiled chicken egg – 1 pc.;
• dill, parsley, spring onions – a bunch.
• garlic to desire – 1-2 cloves.

Cooking:

1. Peel raw beets and grate.
2. Mix vegetable with low-fat kefir.
3. Add finely chopped greens, onion feathers, and crushed garlic to foods..
4. Before serving, add half a boiled egg to the soup dish..

Shopsky salad with cottage cheese – for the evening menu

Products:

• yellow bell pepper;
• one large cucumber;
• tomatoes – 2 pcs.;
• a small onion head;
• low-fat cottage cheese – 100 g;
• lemon juice – a couple of tablespoons ”
• olives – 5-6 pcs..

Cooking:

1. Cut the onion into half rings, pepper into strips, tomato slices, and cucumbers in circles.
2. Mix the products, season with lemon juice and put on a dish.
3. On top of the salad we spread grained cottage cheese and olives.
4. At will, favorite greens are added to the salad: dill, chives, parsley. Serve dinner.

Chopped chicken cutlets – option for a lunch menu

Products:

• chicken fillet – 500 g;
• onion – a small head;
• one egg;
• a couple of cloves of garlic;
• greenery.

Cooking:

1. Chop the chicken fillet into small cubes.
2. Onion grate.
3. Mix meat with onions, add a raw egg, crushed garlic and chopped herbs.
4. Form cutlets of the desired shape from minced meat.
5. Place cutlets on a baking sheet covered with parchment.
6. Bake the dish at a temperature of 180 degrees for about half an hour.

How to get out of a diet?

Kim Protasov’s diet consists not only in observing a special menu during the first few weeks of the diet, but also in the correct way out of losing weight. To lose weight did not return, you must correctly return to the normal diet. As soon as you reach the desired weight, start gradually introducing other products into the menu. So, at this stage it is allowed to season the salad with vegetable oil (preferably olive). Instead of oil, to increase the amount of fat in the diet, sometimes use nuts or olives in dishes, but the daily dose of fat should not exceed 35 grams.

In addition to apples that are already fed up, eat other fruits, mangoes or dried fruits, but not bananas, because they contain a lot of sugar. Throughout the weeks of losing weight, cereal dishes were banned under the Kim Protasov system. When leaving the diet, include cereals, preferably oatmeal or buckwheat, cooked in water in the breakfast menu. Vegetables can already be not only raw but also boiled. Exit from the diet can last two months – as much time as the body needs to adapt to the previous diet.

Contraindications

• Kim Protasov’s diet is contraindicated for people who have any diseases of the gastrointestinal tract. The fact is that a large amount of cabbage in the diet can provoke bloating, flatulence, pain and pain in the pancreas.
• Also, the diet is contraindicated for those who engage in mental activity. At the beginning of weight loss, meat products and dishes from them are prohibited, which provokes weakness, a feeling of fatigue, poor concentration.
• This diet is also prohibited for people who are allergic to dairy products, as there are a large number of sour-milk dishes on the Protasovka menu..

Reviews on the results of weight loss

Photos of those who lost weight before and after

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.