Protasov's diet: menu for every day, recipes with photos

Any diet involves dietary restrictions and strict calorie counting. What cannot be said about Kim Protasov’s diet, which blew up the world at the end of the 20th century - in 1999. Since then, the proposed nutritional scheme has gained popularity and fans around the world.

The author suggests not making a cult out of food. Strict restrictions only in the first two weeks. In the next three, you are allowed to eat meat and fish. There is no need to strictly adhere to the number of servings eaten.

Despite the shortcomings during the diet, you can not deny yourself a variety of dishes prepared from permitted products.

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.

The essence of the diet

The second name for the diet is “shuffling”. The exact origin is unknown. The diet was first published by an Israeli magazine under the signature of a certain Kim Protasov. There was a discussion around the diet, and then popularity came, because it really works. Nutrition is based on the principle of eating low-calorie foods. A person eats about 1200-1500 kcal per day. Most of his diet should consist of plant-based fiber and protein products. The diet does not limit food consumption by volume.

Eating protein helps slow down the processing of carbohydrates in the body. Sugar does not enter the blood in a chaotic manner, but evenly throughout the day. As a result, the feeling of fullness practically does not leave a person, there are no sudden surges of the hormone insulin, so the risk of breaking the diet is reduced significantly. For lovers of sweets, the Protasov diet is the best option for weight loss.

In addition to getting rid of hated kilograms, the diet helps restore intestinal microflora. Fermented milk products are allowed on the menu, so you don’t have to worry about the health of your intestines and stomach. While following a diet, for maximum results you need to exercise and lead an active lifestyle. Incoming protein in the required amount will help you gain a beautiful athletic figure and form a sculpted torso.

On a note! The diet must be followed for 2-3 weeks to obtain the desired results.

Protasov diet menu 1-2 weeks

During the first 2 weeks of weight loss on the Kim Protasov 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;
• fresh 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).

recipes for “shuffle” Thanks Pirate!

Oh, girls, what did I find!!!!! :bigsmile: Such awesome recipes for “Shuffle”, now you can diversify your diet so that 5 weeks is not enough!!!!!! I am happy to share with you

Cottage cheese appetizer salad

Cottage cheese 100 gr. Tomato 1 pc. Greens to taste A couple of cloves of garlic Salt Ground black pepper Preparation: Mash the cottage cheese with a fork. Finely chop the tomatoes. Chop the greens and garlic. Combine all ingredients, season the salad with kefir, salt and pepper to taste.

Stuffed tomatoes What you will need: - cottage cheese - cucumber - boiled egg - dill - a little salt - tomato

How to cook: very simple! You decide the number of products yourself!

I do it in the following proportions: I took a tablespoon of cottage cheese. Mash thoroughly with a fork. Add half a finely chopped cucumber, herbs, salt, and half an egg to the cottage cheese. Mix everything thoroughly. Let's take a tomato. We take the pulp out of it and add it to the cottage cheese. Mix. Stuff the tomatoes with the resulting mixture. You can add a drop of Activia (without additives) on top - rather for decoration. and add a sprig of dill. Ready!

delicious! The taste of cottage cheese is not felt at all! very satisfying!

Lettuce salad Cut one medium-sized carrot into small strips, an apple also into strips, but a little larger. Cut 3-4 leaves of Chinese cabbage and 5-6 leaves of green salad, crumble the egg, salt and pepper. You can add dill or parsley.

Shopska salad We need: 1 bell pepper (red) 2 tomatoes 1 cucumber 1 onion 4-5 tbsp. l. crumbled Bulgarian cheese 10% in dry matter means 5%) Cut everything, mix) Spices to taste!) Bon appetit!)

Salad “Beautiful” And so! for one serving we will need: 1. medium-sized beets - 1 pc. 2. Romaine lettuce - 5-6 medium leaves 3. green onions - 2-3 arrows 4. boiled egg - 1 pc. 5. grain cheese 6. lemon 7. garlic - 1-2 cloves

Grate the beets, add finely chopped lettuce and onion. Chop the chicken egg and add to the vegetables. squeeze out 1 tbsp. spoon of lemon juice, add crushed garlic. mix everything.

turn the cheese into a homogeneous mass, season the salad with it.

the taste is very delicate, multifaceted, and the salad itself is hearty, suitable for lunch, you definitely won’t want to eat until the evening!

Salad “Mix” To prepare this salad you need to mix chopped: two tomatoes, two cucumbers, one red bell pepper, 6 radishes, one hard-boiled egg. Then season the salad with kefir, add salt to taste and garnish with herbs.

Okroshka on kefir with apples Wash all products thoroughly, sort out the greens and rinse under running cold water.

Cut the apples into slices, cut out the core and cut into strips, chop the cucumbers and radishes into small strips. Finely chop the green onions and dill.

Add mustard and mix thoroughly. Pour chilled kefir, salt to taste, add ice cubes.

Necessary products Instead of radishes, you can take one radish

* kefir - 1.5 l. * apples - 2 pcs. * cucumbers - 3 pcs. * radishes - 1 bunch * green onions - 4 pcs. * dill - 4 sprigs * mustard - to taste * salt - to taste

Gourmet Salad Tear any lettuce leaves (I used lettuce and purple), add a little leek so as not to kill the taste, cut the boiled egg. Season everything with lemon juice and mustard. I also added a drop of French herbs. Salad sauce (Protasovsky mayonnaise) Activia 1%. add a little garlic, finely chopped herbs and a little mustard (to taste) or a little horseradish Salad and stuffed peppers Very tasty! Spinach salad with any raw vegetables, which can be dressed with Protasovo mayonnaise (or yogurt). Stuffed bell peppers: stuff pepper slices with cheese, cottage cheese, and herbs.

Italian cheese balls with salad Balls: mix equal parts low-fat cottage cheese and homemade cheese, add herbs (any), pepper, a little salt and a clove of garlic. Place in the freezer for 1 hour, then make balls from the mixture. Salad: white cabbage, lettuce, half a small carrot, a little bell pepper, cucumber, radish, kohlrabi, egg, greens. Season everything with natural yogurt, sprinkle with vinegar and Italian dry herbs.

Protasovskaya okroshka It requires: cucumbers, kohlrabi, radishes, bell peppers, herbs, kefir 3.2%. We do it as usual.

Dessert Protasovsky Grate half a green apple, put 5% or low-fat cottage cheese on top, 2 tsp. natural yogurt and half a tsp. fruit puree applesauce without sugar for children for beauty... Sprinkle with cinnamon crushed in a mortar. Voila, the illusion of chocolate and a spicy taste!

Exotic Salad Grate beets, carrots, apples, add lemon juice, chopped peppers, a little parsley and pour yogurt over it all.

Stuffed tomatoes Cut off the top of the tomatoes and cut out the middle. Boil the egg, chop finely, mix with garlic, add herbs, mix. Add a little cottage cheese or yogurt. We put all this back into the tomatoes. Top with cottage cheese or yogurt.

Cucumber boat Cucumber, tomato, red bell pepper, onion, egg, homemade cottage cheese (can be replaced with kefir or natural yogurt) Peel the cucumber, cut it in half. We take out the core and grind it. Fine mode: tomato, pepper, onion, egg. Mix everything with the cucumber core, add cottage cheese. Then we fill the resulting mixture with halves of cucumbers. You can also wrap a lettuce leaf on top.

Apples Yummy Apples, cinnamon Cut the apples into slices, sprinkle with cinnamon and put in the refrigerator overnight. You can eat in the morning.

Egg boats Egg, greens, cottage cheese or homemade cheese

Cut the boiled egg in half and take out the yolk. Mix the yolk, cottage cheese and herbs, pepper if desired. Place the resulting mixture into the egg halves. If the yolk dimple is small, you can carefully remove part of the white with a teaspoon. Bon appetit.

Gazpacho The first two weeks on the Protasov diet, as you know, you need to eat as many vegetables as possible. Salads quickly get boring, so we offer you a recipe for Spanish gazpacho soup. It consists only of approved products, and in the summer heat it is simply irreplaceable. We are sure that your household members who do not follow a diet will not refuse such soup.

How to prepare gazpacho:

3 tomatoes, 2 cucumbers, half a red and yellow sweet pepper, a small onion, a clove of garlic, 1 tbsp. a spoonful of lemon juice, herbs, if desired, you can add a little celery.

Pour boiling water over the tomatoes, peel and chop. Cut half the remaining vegetables and all the garlic into cubes and strips, pour everything into a blender. Grind and cut the remaining half of the peppers and cucumbers into small cubes. Dilute the soup base with water to the desired consistency, add ice (optional) and chopped vegetables. Add lemon juice, salt and pepper. We decorate with greens and eat with pleasure.

Diet okroshka with kefir

• Cooking time: 35 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 128 kcal / 100 g.
• Purpose: for lunch, dinner.
• Type of cuisine: Russian.
• Difficulty of preparation: easy.

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 (you can dilute it a little with 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

• Cooking time: 20 minutes.
• Number of servings: 3 persons.
• Calorie content of the dish: 122 kcal / 100 g.
• Purpose: for breakfast.
• Difficulty of preparation: easy.

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 satisfies 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

• Cooking time: 25 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 76 kcal / 100 g.
• Purpose: for breakfast, lunch, dinner.
• 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 ingredients lift your spirits. To make the treat especially tasty, choose the ripest and juiciest tomatoes.

Ingredients:

• cottage cheese (low-calorie) – 1 cup;
• 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!

Protasov's diet: what is five percent cheese and where to get it?

The list of products necessary for Protasov’s diet includes cheese. But not simple, but five percent. But not a single label in our supermarkets contains cheese with a fat content of 5%! Do it manually, or what?

So, the solution to the problem is indecently simple. In Protasov’s diet, national characteristics must be taken into account. This diet was invented and tested in Israel, where five percent cheese is common. That is, when reading a cheese label in an Israeli supermarket, their citizen immediately understands that we are talking about 5 grams of cheese fat content for every 100 grams.

If we take into account the characteristics of Israeli products and ours and omit the mathematics, it turns out that for Protasov’s diet we need to find cheese with a fat content of 10% in a domestic supermarket. Once you have done this, consider yourself provided with the main product for weight loss.

[3], [4]

Source

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.

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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.

Example menu

The diet is conventionally divided into 2 phases. For the first couple of weeks, the diet is the same and involves only plant foods and fermented milk products. From the third to the fifth week, additions are made. During this period, meat is allowed, and the volume of fermented milk products is reduced.

A detailed description of the menu for the first two weeks is presented in the table below:

You can wash everything down with tea, herbal decoction, smoothies, juices, kefir, yogurt.

It is recommended not to change the diet from the third to the fifth week. Below is the menu for each day:

If the menu for the day contains less than 3 apples or they are absent altogether, then they can be included in the diet at any time. In general, you can make changes, but your weight loss results will be worse.

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:

1. Boil the beets, peel and grate.
2. Chop the cucumber, finely chop the egg, chop the onion and greens.
3. Combine all ingredients, pour kefir, mix.

Advantages and disadvantages

The presence of fiber contributes to:

• Normalization of intestinal microflora;
• Cleanses the body of harmful substances;
• Improves intestinal motility;
• Prevents constipation;
• Normalizes metabolism.

The protein and calcium found in dairy and meat products helps keep the body smelling of these nutrients. Thanks to this, the body does not take protein and calcium from muscles and bones and other organs.

Cleansing the body of toxins improves blood composition and circulation. Has a positive effect on the functioning of the liver and kidneys.

Since the diet does not contain simple carbohydrates, which have a high glycemic index, the condition of the pancreas improves. In addition, unhealthy cravings for sweets are reduced.

Also, due to the large number of vegetables, the risk of lack of essential vitamins and minerals is eliminated. On the contrary, fresh vegetables and fermented milk products accelerate metabolic processes and improve the condition of the body.

The absence of fat ensures a low daily caloric intake without limiting the amount of food eaten. Therefore, despite the restrictions, hunger is not acutely felt.

There are also disadvantages. Firstly, strict restriction in the first two weeks.

Those who suffer from diseases of the gastrointestinal tract and metabolic disorders should not “go on a diet”. Fiber irritates the mucous membranes of the stomach and intestines and stimulates the production of digestive juices.

For some people, an obstacle is intolerance to fermented milk products, especially in combination with vegetables.

Since the menu is based on vegetables, it is difficult to provide a choice of products in the autumn-winter period. Therefore, it is better to follow the Protas diet in summer and autumn, when there is a large selection of vegetables.

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.

Protasov's diet: where to get food for her?

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A strange question, isn’t it: where to get food for Protasov’s diet? Why is she so special? About this in our publication

[1], [2]

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 form and pour in the curd and fruit mixture.
4. Bake in the oven for half an hour.

Diet features

Kim Protasov's diet is characterized by the consumption of fiber and proteins in large quantities. At the same time, the volume of incoming carbohydrates and fats is reduced. The diet is designed for a long time - 5 weeks. Accurate calculation of daily calorie content – ​​up to 1500 kcal. The results for milestones are different: some can only lose 2 kg in 5 weeks, while others can even lose up to 20 kg.

Thanks to the large number of green apples and vegetables in the daily menu:

• fat reserves are used due to the low calorie content of dishes;
• the body is cleansed;
• digestion processes improve;
• metabolism improves;
• the desire to snack on sweets disappears;
• muscle mass does not decrease due to protein products;
• You feel full for a long time thanks to the consumption of fiber;
• protein is absorbed slowly on its own, inhibiting the digestion of carbohydrates, due to which sugar evenly passes into the blood throughout the day (this prevents a sharp release of insulin, which leads to breakdowns due to hunger).

Despite these benefits, repeating a similar diet is allowed no more than once a year. Additionally, it is recommended to take vitamin and mineral complexes.

The benefits of the Kim Protasov diet include:

• Availability. The food is economical and does not involve additional financial costs.
• A beneficial effect on the entire body, cleansing it, improving the functioning of organs.
• The weight loss period is 5 weeks. During this time, it is possible to achieve lasting results, the body does not experience severe stress.
• Efficiency. Weight decreases gradually. Moreover, this occurs due to the burning of fatty tissue. The diet does not harm muscle fibers.
• No restrictions on the amount of food. If the products are allowed, there are no strict criteria for the volume of portions - only the recommended norm for those who want to remove as many kilograms as possible.

But you need to take into account the disadvantages of the diet:

• it is difficult to find 5% cheese and yogurt without flavorings and other chemical additives;
• Sweets are prohibited throughout the diet;
• the diet is monotonous;
• you have to consume too much fiber;
• the diet is seasonal: in winter it is difficult to find as many fresh vegetables as in summer;
• not enough hot food (soups);
• side effects appear, the most common being a feeling of chills.

In addition, this diet is not suitable for:

• pregnancy;
• breastfeeding;
• problems with metabolism;
• diseases of the digestive tract, kidneys;
• heart failure;
• hypertension;
• swelling and lactose intolerance.

Fruit salad with yogurt for weight loss

• Cooking time: 15 minutes.
• Number of servings: 3 persons.
• Calorie content of the dish: 40 kcal.
• Purpose: for breakfast, dinner.
• Type of cuisine: Russian.
• Difficulty of preparation: easy.

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.

Protasov's diet: detailed description and features

Protasov’s diet has fairly simple but strict principles:

• The main composition of the diet is vegetables. To maintain microflora and ensure the normal functioning of the gastrointestinal tract, the menu includes fermented milk products.
• All fruits are prohibited except green apples. Up to 3 pieces per day.
• Food can be consumed raw, baked, or steamed.
• Do not fry or add any fats or oils to food.
• There is no specific meal schedule; you can eat at will at any time.
• The daily norm is 1200-1500 kcal/day.
• During the day, you need to drink 2-2.5 liters. ordinary clean water.
• To ensure the required amount of microelements in the body, during a diet, you need to drink a vitamin complex.

The beginning of the program is the most difficult period of restrictions. For 14 days, you should eat only vegetables, mostly raw. Meat and fish are included in the menu starting from the third week.

Permitted and prohibited products

The proposed weight loss scheme has certain food restrictions. The daily diet should be based only on the main list of acceptable foods. Any prohibited components are excluded.

Table No. 1 List of ingredients for “shuffling”.

Be sure to read: “6 petals” diet: menu for every day, how much weight you can lose, list of products