Protasov's diet: diet, menu for the week and review of optimal foods for the diet (115 photos)

The essence of the Protasov diet

The weight loss program is designed for 5 weeks. At the same time, it does not put the body into a state of stress.

Foods that are sources of fast carbohydrates and fats are excluded from the menu. The diet for the first 14 days is based on eating fruits, vegetables, and fermented milk products with a fat content of no more than 5%. Starting from the third week and until the end of the diet, you can eat meat, poultry, eggs and greens. This approach to nutrition has the most beneficial effect on the pancreas. The load is removed from the organ, which allows its functionality to be normalized. During the diet, you can overcome your cravings for sweet foods.

Since the menu contains an abundance of protein foods, this allows you to get rid of the fat layer, and not muscle mass. Due to vegetables and fruits rich in dietary fiber, the functioning of the digestive organs is normalized. At the same time, stagnant fluid is removed from the body. During the diet, a person will not experience bouts of hunger.

By following this weight loss technique, you will be able to get rid of 10 kg of excess weight in 5 weeks. Moreover, after completing the diet, the lost fat will not return.

What kind of “beast” is this?

Kim Protasov's diet for every day is among the top 20 most popular diets. It gives very good results and is “long-lasting”. That is, its consequences are felt by the body for a long time.

After the end of food restrictions, the habit of proper nutrition will remain.

In this case, the diet will be complete, quite varied, meeting most tastes. The diet is nutritious and does not cause acute hunger.

This diet is categorically and indisputably opposed to only one “product” – junk food. It also cleanses the body of waste and toxins.

Principles of the Protasov diet

The principles of the Protasov diet were compiled by nutritionists.

There are quite a lot of them, but you must adhere to them:

• The diet itself lasts exactly 5 weeks, then comes out of it, which takes 30-32 days.
• During the first 14 days you need to drink fermented milk drinks and eat vegetables. Portion sizes are limited by the appetite of the person losing weight, but for every 30 g of fermented milk drink you need to eat 70 g of vegetables. During the day you need to eat at least 1.2 kg of vegetables. As for fruits, you can only eat green apples, no more than 3 pieces per day. No other products are included in the menu. You are also allowed to eat a chicken egg per day.
• Any vegetables are allowed in the diet, only potatoes are prohibited. Also, don't put too much weight on the beets.
• When the second week is over, you can diversify the menu with meat products. You are allowed to eat 0.3 kg of low-fat meat, fish, shrimp, chicken or turkey per day. At the same time, you need to drink 2 times less fermented milk drinks.
• Apples are eaten in the first half of the day, the rest of the meals are left at the discretion of the person losing weight.
• If yogurt was chosen as a fermented milk drink, then you need to use only a natural product that does not contain fruit, sweeteners or preservatives.
• It is permissible to consume no more than 3 g of salt per day.
• You can improve the taste of dishes with the help of spices.
• Portions should be small, so as not to stretch the walls of the stomach. You should eat at least 5 times a day.
• The norm of vegetables for men is 2.1 kg per day.
• The daily water intake is 2 liters.
• In order not to stimulate the appetite and not provoke sudden jumps in insulin, you need to give up lozenges, syrups and cough lozenges.
• Healthy fats should be present in the menu regardless of the stage of the diet, but their amount is limited to 30 g per day. In this case, you need to choose only lean products.
• To avoid vitamin and mineral deficiencies, you should take food supplements throughout the diet.
• You need to eat foods according to a given sequence.
• If your health worsens during the diet (headaches, abdominal pain, changes in blood pressure, menstrual irregularities, etc.), then you should abandon the diet. You should definitely visit a doctor.

My own cook

It is better to create Kim Protasov’s diet menu for yourself in advance. Meals should be divided into 4-5 times.

Week 1 of Kim Protasov’s diet may be the hardest. At the first stage, vegetables are eaten only raw. You can prepare salads or smoothies.

It would be good to make a casserole from cottage cheese. Moreover, you can eat 1 egg per day. Only sugar cannot be added. As a fruit, you can eat 3 green apples.

Fermented milk products such as kefir, fermented baked milk, and natural yogurt should contain no more than 2-2.5 percent fat.

Cottage cheese must be chosen with a fat content of up to 5%. The combination of plant and animal products is 3/1.

Week 2 of Kim Protasov’s diet is identical to the first. Together they make up the first, most complex block.

But while the fuse has not yet passed, it is possible to withstand it. For example, season a salad of cucumbers, tomatoes and bell peppers with grated cheese or egg.

Grated carrots with cheese will be delicious. If you grate a green apple and top it with natural yogurt, it will make an excellent afternoon snack.

Then you can add lean meat, poultry, lean fish and seafood to the menu. These products are boiled, baked, steamed.

At the same time as eating meat, about a third of the consumption of dairy products is limited. It is already permissible to add a few drops of vegetable oil to food.

You can treat yourself to shrimp. They will go very well with a green salad and lemon soy sauce dressing.

You need to prepare yourself for the fact that in the first weeks the weight will come off very quickly. This is the loss of so-called light fat and water.

It's a good idea to keep a weight control diary and record your daily progress. Losing 500-700 grams daily is very encouraging.

Then the weight may rise. Perhaps you should review the menu and reduce the amount of food consumed.

Periods of the Protasov diet

The periods of the Protasov diet are as follows:

1. Stage one is “Adaptation”, which takes 1-2 weeks. During this time, you can lose an average of 2.5 kg.
2. Stage two is “Intensive weight loss”, which takes from 3 to 5 weeks. This period allows you to get rid of another 4-5 kg.
3. Stage three – “Exit”. When it is completed, only then will it be possible to evaluate the final result.

When the first stage of the diet is over, you will notice how the desire to eat sweets has decreased. This is explained by the normalization of blood glucose levels due to the rejection of fast carbohydrates.

Contraindications to compliance

Diet restrictions are not always acceptable. For this reason, the Protasov method has a number of contraindications. It is strongly recommended to avoid following the diet if you have the following conditions:

• pregnancy or lactation;
• being in childhood;
• the presence of diabetes mellitus or other endocrine disorders;
• liver and kidney pathologies;
• food allergies to foods included in the daily menu;
• presence of suspicion of cancer;
• presence of severe cardiovascular diseases;
• the presence of erosive and ulcerative pathology of the gastrointestinal tract;
• during acute infectious diseases.

In childhood, the body requires adequate nutrition for normal growth and development. Dietary restrictions during this period are unacceptable. Therefore, following a diet is strictly prohibited.

Recipes for stage 1 of the Protasov diet

Beetroot

To prepare the dish you will need the following products:

• Vegetables one at a time: red pepper, cucumber and beets.
• 100 g cheese 5%.
• 40 g lettuce.
• 20 g ginger root.
• 50 ml kefir.

Vegetables and cheese are chopped, ginger is ground. All products are mixed, seasoned with kefir (kefir needs to be diluted with 100 ml of cool water). The dish is served cold.

Green Boat Salad

To prepare the dish you will need the following products:

• 4 cucumbers.
• 1 bell pepper.
• 200 g cottage cheese.
• Dill, pepper, salt and garlic.

The cucumbers are cut lengthwise into two halves and the core is removed and cut into pieces. Dill and pepper are chopped separately, and the juice is squeezed out of the garlic. All products are mixed, prepared minced vegetables are filled with cucumbers. A sail for a boat can be formed from cheese pinned on a toothpick.

Stuffed egg “Protasov style”

To prepare the dish you will need the following components:

• One egg and one clove of garlic.
• 20 g processed cheese.
• Salt.

Boil the eggs, cut them into 2 halves, and remove the yolks. The garlic is passed through a press, mixed with melted cheese and yolk, and salted. The resulting minced meat is filled with an egg and sprinkled with grated cheese.

Salad "Freshness"

To prepare the salad you will need the following ingredients:

• One each: onion, cucumber, radish.
• Two tomatoes.
• 15 ml yogurt.
• Dill, parsley, salt and pepper.

All vegetables are chopped and mixed in a salad bowl, seasoned with yogurt, the dish is salted and decorated with herbs.

Gazpacho

To prepare the dish you will need the following components:

• One piece each: celery, bell pepper, garlic clove.
• Two cucumbers.
• 150 ml tomato juice.
• Half an onion.
• 15 ml lemon juice.

Grind cucumber, 1/2 pepper, onion and garlic in a blender, add tomato juice and 50 ml of water. The remaining products are cut into cubes and added to puree. Season the dish with lemon juice and garnish with celery.

Omelet “Protasovski style”

To prepare the dish you will need the following products:

• 150 g cottage cheese.
• Egg.
• Greens and salt.

Beat the egg, mix it with cottage cheese and herbs, salt and bake in the microwave for 3 minutes.

Apple kefir smoothie

To prepare the dish you will need the following components:

• 15 ml lemon juice.
• Two apples.
• Cinnamon.
• 0.2 liters of yogurt.

All components are mixed together, passed through a blender, poured into a glass and decorated with mint leaves.

Recipes for stage 2

Chicken and carrot salad

To prepare the dish you will need the following components:

• Boiled chicken breast – 1/4 part.
• Carrots – 2 pcs.
• Egg.
• 3 spoons of yogurt.
• Mustard – 1/4.

The egg and breast are chopped, the carrots are grated. Separately mix mustard with yogurt, add salt and pepper, and season the salad with this sauce.

Chicken in kefir

To prepare the dish you will need the following ingredients:

• 0.5 chicken fillet.
• 0.5 l of kefir.
• Salt and pepper.

The chicken is cut, placed in a baking dish, poured with kefir, and left for 2 hours. Bake the chicken in the oven at 180 °C for 40 minutes.

Salad with vegetables and trout

To prepare the dish you will need the following products:

• Lightly salted trout – 0.25 kg.
• Radishes – 10 pcs.
• One each: apple, cucumber, bell pepper.
• Yogurt, salt and pepper

All salad components are cut into strips, placed in a salad bowl, mixed, poured with yogurt, salt and pepper.

Seafood salad

To prepare it you will need the following products:

• Salad leaves.
• Bell pepper – 1 pc.
• Boiled chicken egg.
• Peeled shrimp – 0.2 kg.
• Tomatoes.
• Kefir for dressing.

The shrimp are boiled and cooled, peppers, eggs and tomatoes are cut, lettuce leaves are torn by hand. All components are mixed in a salad bowl, poured with kefir, and salted.

Tuna and Avocado Salad

To prepare the dish you will need the following products:

• Avocado – 1 pc.
• Lettuce leaves – 4 pcs.
• Canned tuna – 1 can.
• 6 cherry tomatoes.
• Spices.

The avocado is cut into cubes, the lettuce is torn by hand, the tuna is mashed with a fork, the tomatoes are cut into halves. All ingredients are mixed, spices are added, seasoned with lemon juice and a teaspoon of olive oil.

Chopped chicken cutlets

To prepare cutlets you will need the following products:

• 1 kg chicken fillet.
• 2 eggs.
• 2 cloves of garlic.
• Spices.

Cut the chicken into cubes, add egg, garlic and herbs to the minced meat, and salt the resulting mixture. Form cutlets from the minced meat and bake them in the oven for a quarter of an hour at a temperature of 180 °C.

Caesar salad"

To prepare the salad you will need the following products:

• Salad leaves.
• 8 cherry tomatoes.
• Egg.
• 0.4 kg chicken fillet.
• Yogurt.

Marinate the chicken fillet in kefir overnight, then fry it in a frying pan. Bring the meat to full readiness in the oven, covered in foil. The finished fillet is cut into strips, the lettuce is torn by hand, the cherry tomatoes are cut in half, the eggs are cut into cubes. Place all the salad ingredients in a bowl, pour in yogurt and mix.

Dessert "Light".

The apple is grated, poured with yogurt, a little vanillin and cinnamon are added. Dessert is ready.

Menu for a week for every day

The menu on the Protasov diet is varied and tasty; every new day you can pamper yourself with a new dish and recipe.

First day

Morning: low-fat cottage cheese – 100 g, fruit and a glass of water. After 2 hours - kiwi and boiled egg.

Day: chicken soup, cucumber-tomato salad with red pepper and tea.

Evening: baked eggplants with garlic sauce and herbs. Green tea.

Second

Morning: Greek salad, baked apples and herbal tea. After an hour and a half, you can drink yogurt and eat some cottage cheese.

Day: salad with tomatoes and hard cheese and 200 ml of tomato juice (freshly squeezed recommended).

Evening: cheesecakes and kefir.

Third

Morning: oatmeal with water without sugar, boiled egg and herbal tea. After an hour, you can drink a kefir cocktail with cucumber or green apple.

Day: soup of celery, carrots and herbs (can be replaced with fish soup). Green tea.

Evening: whole grain bread with eggplant from the oven.

Fourth

Morning: cucumber and tomato salad. An hour later, cheesecakes with boiled chicken, fresh apple juice.

Day: okroshka without meat and potatoes with cauliflower, Sour cream and carrot salad with garlic. Unsweetened tea.

Evening: boiled meat, apple and cabbage salad with kefir, herbal tea.

Fifth

Morning: casserole with cottage cheese, dairy products. An hour later, vegetable salad with apples and lemon juice.

Day: cold vegetable soup, fresh tomato juice.

Evening: cottage cheese salad with vegetables, green apples and water.

Sixth

Morning: tomato salad with pepper, yogurt. After an hour and a half, juice from carrots and apples, green apple.

Day: steamed or oven-baked white fish fillet, vegetable salad and tea.

Evening: zucchini casserole with cheese, cherry tomatoes and green tea.

Seventh

Morning: Fried eggs with spinach and green tea. After an hour, puree apples and cottage cheese.

Day: salad with vegetables and seafood (can be replaced with steamed chicken cutlets), fermented baked milk or yogurt.

Evening: pumpkin-apple salad with carrots, yogurt or herbal tea.

Allowed and prohibited foods of the Protasov diet

Foods that can be eaten:

Products that should not be eaten during the Protasov diet:

• Alcohol.
• Canned foods.
• Heat-treated vegetables.
• Fermented foods, saltiness.
• Smoked and dried products.
• Sugar and its substitutes.
• Sausage.
• Crab sticks.
• Vinegar.
• Korean salads.
• Broths with vegetables, fish, meat.
• Beans and soybeans.
• Any products containing gelatin.
• Juice in bags.
• Milk.
• Fermented milk drinks with additives.
• Cereals, avocado, watermelon.
• Agag-agar and other substances that promote gelling of dishes.
• Cocoa and honey.
• Mushrooms.
• Dietary supplement (vitamins can be taken).

Pros and cons of the Protasov diet

Among the main advantages of the diet:

• The diet is not starvation, there are no strict restrictions.
• During the diet, you will be able to reduce your desire to consume unhealthy foods.
• If you combine diet with exercise, you can build muscle.
• The result can be seen after the second week of losing weight.
• Metabolic processes in the body will return to normal.
• The diet promotes quality detox.
• The intestinal microflora will be restored.
• Libido will increase.
• Your appetite will become easier to control.
• During the diet, you will be able to stabilize your mental state.
• If a person suffered from constipation, then a diet will solve this problem.
• Products for creating menus are freely available.
• The result will last for a long time.
• After eating, there will be no feeling of heaviness in the stomach.

Disadvantages of the Protasov diet:

• The first stage of the diet does not allow the consumption of hot dishes, which can negatively affect the functioning of the pancreas.
• Since the body will not receive enough carbohydrates, this can lead to a deterioration in well-being, which is expressed in increased weakness and fatigue.
• You will need to eat fairly impressive portions of vegetables per day.
• You will need to stop drinking alcohol for a long time.
• The diet is not particularly varied.

Contraindications

Contraindications to the Protasov diet:

• Diseases of the digestive system: ulcers, gastritis, esophagitis, duodenitis.
• Lactase deficiency.
• Allergic reactions to milk protein.
• Disturbances in metabolic processes.
• Ischemia of the heart muscle, VSD, high blood pressure, atherosclerotic changes in blood vessels.
• Urolithiasis, the presence of stones in the bile ducts.
• Carrying a child, breastfeeding.
• Oncological diseases.

Common Mistakes

Protasov's diet allows you to get rid of 7-10 kg of excess weight in just 5 weeks without harm to your health. At the same time, the skin will not sag, and the muscles will acquire a beautiful relief. During the diet, it will be possible to cleanse the body of harmful substances and normalize metabolic processes.

The most common mistakes made by people following the Protasov diet are the following:

• Sharp restriction of diet. Sometimes, in an effort to quickly lose weight, those losing weight limit their daily caloric intake to 400 kcal or even less. This leads to the fact that after completing the diet, the weight returns very quickly.
• If you neglect breakfast in the morning, then at lunch a person will definitely overeat, which will lead to disruption of the pancreas.
• Snacks must be taken into account, that is, included in the total caloric intake.
• You can't overeat while on a diet. Despite the fact that the products are low in calories, the standard portion cannot be increased.
• You can't give up snacks. If the body does not receive food for more than 4 hours, this will lead to a slowdown in metabolic processes. For snacks you need to choose the right foods: yogurt, cottage cheese, nuts. They are sources of protein and will not lead to excess weight gain.
• Calories need to be calculated efficiently. If you do this hastily, the risk of overeating increases.
• If a person consumes too much cheese during a diet, this is a sign of excess salt accumulation in the body. Salt promotes the formation of edema, which means the weight will not go away.
• During a diet, it is unacceptable to refuse physical activity. It should be taken into account that to burn one kilogram of fat you will need to spend 7500 kcal more than what a person ate.
• It is unacceptable to eat glazed curd cheeses or drink fermented milk drinks with additives. This is one of the most common mistakes that people make when losing weight.
• If a person drinks less than 2 liters of water per day, then the weight loss process will not occur as intensively as the diet suggests.
• During the diet you only need to eat raw vegetables. They can be treated at high temperatures no more than once every five days.
• You cannot eat only dairy products, as this will lead to intoxication of the body caused by a surge in ketone bodies.

"Can" and "can't"

What is possible and what is not allowed on the Kim Protasov diet:

• The use of salt, taking into account initially salty foods: fish, sauces, seasonings, cheese, should be limited to a minimum.
• You cannot break your diet for the entire 5 weeks.
• Men can also follow this diet, but the volume of recommended products should be increased by one and a half times.
• Cook yourself; home-cooked meals help a lot to avoid breakdowns.
• Fresh vegetables from the garden are good for your health not only during your diet.
• Pay attention to the expiration date of dairy products. In addition, on its composition. Milk should not contain any other impurities - stabilizers, thickeners, flavor enhancers, and so on.
• Meat and fish should be lean.
• Vegetables are eaten raw, meat/fish is best steamed or boiled.
• It is imperative to take one of the vitamin-mineral complexes as a concomitant.

FAQ

• When will weight loss start on the Protasov diet?

  In just two weeks you will be able to see the visible results. During this time, it can take from 1 to 3 kg. If you continue to adhere to the rules of the diet, you will be able to lose up to 10 kg.

• Is it possible to eat cheese with a fat content of more than 5% on the Protasov diet?

  No you can not. When “cheese” is indicated on the menu, we are talking about grain or homemade cottage cheese.

• Is it necessary to eat apples while dieting?

  No, not necessarily, they can be used as a snack, as a source of carbohydrates.

• Can you eat watermelons while on a diet?

  No, you can’t, because this berry leads to an increase in blood glucose levels.

• Is it possible to use herbs and spices to improve the taste of dishes?

  It is possible, but they must have a natural base.

• Should I give up salt completely?

  No, it can be consumed in small quantities.

• Why is a breakdown dangerous?

  This will lead to an increase in blood glucose levels, which means the weight will return.

• Is it possible to repeat the diet again as soon as it ends?

  No you can not. The diet can be repeated no earlier than in a year.

• What grains can you eat while going off the diet?

  Rice, peas, semolina, rye cereals, lentils, millet, beans.

The effect is perfect!

Depending on the actual excess weight, the results of Kim Protasov’s diet in “losses” vary from 10 to 20 kilograms.

Popular blogger Alena LDR Laif shares in detail her feelings from the “Protas” diet every day on her channel.

Photos and videos of her results “before and after” of Kim Protasov’s diet can clearly demonstrate the woman’s achievements.

Reviews about the Protasov diet

Savelyeva Svetlana, nutritionist:

“In general, the Protasov diet is a good system for losing excess weight. However, I will supplement it with some recommendations. If a person experiences flatulence, this indicates an excessive intake of fiber into the body. You can get rid of the problem simply by drinking more water and reducing the portions of raw vegetables. You should also give preference to those products that do not contain so much dietary fiber.”

Evgeniya Salitova, nutritionist:

“The Protasov diet has a balanced menu, so when my patients have no contraindications, I recommend it. In this case, you cannot take any other drugs aimed at losing excess weight. All of them interfere with metabolic processes, disrupting them. I also do not recommend getting involved in heavy sports. The calorie content of the dishes is not high, so you won’t have enough energy for intense training.”

Antonina Stepanovna, gastroenterologist:

“Protasov’s diet can cause bloating and stool disorders, as it contains a lot of fiber and protein. You cannot stick to such a diet for a long time, so as not to provoke various pathologies of the digestive system. You can minimize the risk of their development if you eat food in small portions, but often. You need to choose foods that do not contain large amounts of fiber.”

Irina Yurievna, therapist:

“Fiber from foods can react with some medications a person takes. Therefore, before starting a diet, you should definitely consult a specialist.”