Diet of Kim Protasov | weight loss calculator | menu for every day

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

Reviews from those who have lost weight

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

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

Brief characteristics of the diet

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

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

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

Cost: low during vegetable season.

Daily calorie intake: 1200-1500 kcal.

Effectiveness: weight loss from 5 to 20 kg.

Difficulty: medium.

Contraindications: available, detailed description below.

Recommended frequency: no more than once a year.

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

Benefits of the Protasov diet

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

Minuses

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

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

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

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

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

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

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

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

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

Description of the Protasov diet

The diet lasts 5 weeks. The main weight loss occurs in the last 2 weeks. The exit from the diet lasts 5 weeks.

The amount of food is not limited, you will not feel hungry, you can eat whenever you want and as much as you want.

The essence of the diet is to limit carbohydrates with a high glycemic index, as a result of which the functioning of the pancreas is normalized and cravings for sweets are suppressed.

Protein during the diet is guaranteed through dairy products and eggs.

Fat is organic in Protasov’s diet.

In the first two weeks of the diet, it is forbidden to eat meat, so that the body can cleanse itself as much as possible on raw vegetables and begin an active start to losing weight.

Advantages and disadvantages

pros

Minuses

Large amount of allowed food.
The combination of proteins and fiber in the menu promotes rapid satiety and the absence of hunger.

The diet is long-term, which means you will learn to eat properly and will not gain the weight back soon.

After a weekly meal of this type, the craving for sweets and fatty foods disappears, and the body adapts to a love for vegetables.

Simple and affordable products.

If you carry out a diet NOT in the summer-autumn period, then it will be problematic to diversify the menu with fresh vegetables, there will be a shortage of hot food - cereals, soups, etc.
The lack of complex carbohydrates - for example, cereals, can negatively affect your energy level, you can feel weak and get tired quickly. If these symptoms do not go away within a few days on the diet, it is recommended to stop it.

Basics of the Protasov (Protasovki) diet

Duration: 5 weeks + 5 weeks for proper exit.
Content of a large amount of fiber and proteins in the diet;
Reducing fats and carbohydrates consumed per day.
The basis of the diet: raw vegetables, 5% cheese and dairy products, green apples, lean meat and fish (from day 15), tea and coffee without sugar, water.
Daily calorie intake is at least 1200-1500 kcal.
Effectiveness: weight loss from 5 kg.
Contraindications: there are no contraindications for healthy people; otherwise, consult a doctor. If you are pregnant, consult your doctor. Children should not go on a diet without doctor's advice.
Recommended frequency: no more than once a year.
Additional benefits: cleansing the body, detoxifying, reducing cravings for sugar and sweets, normalizing digestion.

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Kim Protasov's diet does not involve any special difficulties. Its main phases last seven weeks. And the “Shuffle” itself is conditionally divided into three stages.

The main place in the daily diet during this period consists of vegetables with a low amount of starch in their composition, fermented milk products, meat and fish. This means that the method is based on the consumption of fiber and protein.

But carbohydrates and fats are not completely eliminated, but only optimized. This is important because it allows the body to receive all the usual and necessary substances. For example, the fermented milk at Protasovka is not low-fat, but has a low fat content - up to five percent.

For those losing weight, Protasov’s diet menu provides a “bonus” for every day: three apples and a boiled egg. Agree, not bad, considering that in some diets fruits and chicken egg whites are the entire daily diet. And in “Protasovka” there is no ban on coffee. The main thing is that it is unsweetened. The diet requires drinking plenty of water - from two liters of still water per day. It is better not to overuse salt, the norm is up to 4 g per day. You can use soy sauce, but without fanaticism.

History of the diet

A description of this diet appeared on the pages of the weekly Israeli newspaper “Russian Israeli,” which was popular in the late 90s. The article was published with a headline quote from Ostap Bender

-
“Don’t make a cult out of food: a skinny cow is not yet a gazelle,”
the author of this article, which included a description of the diet, was Kim Protasov, who positions himself as a nutritionist. The essence of the method of losing weight he described was easy to use compared to other diets. He criticized long and “starvation” diets, which contribute to health problems, and the results of such diets are not durable.

Kim Protasov divided his diet into stages by week in such a way that the process of losing weight was 5 weeks and consolidating the results for another 5 weeks. The complete Protas diet lasts 10 weeks, during which there is no hunger or other discomfort.

Readers of the publication “Russian Israeli” took Kim Protasov’s article as a call to action and began testing a new method of losing weight. For most of them, the weight loss process proceeded in accordance with the author’s description and ended very successfully. After which, the Protasovskaya diet received many followers.

It later became clear that “Kim Protasov” was a pseudonym that was sometimes used by Ganna Slutsky (daughter of the Soviet screenwriter and director Genrikh Oganesyan). She led a culinary column in the Russian Israeli publication. It was she who published the diet in 1999, which became known as the Kim Protasov or Protasovka diet. In 2013, Ganna Slutsky discovered “her diet” in the ranking in second place after the Dukan diet, after which she shared the story of its creation on a page on a social network.

Principles and rules of Shuffling

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Kim Protasov's diet is one of the simplest weight loss systems. The menu for the first week is very simple, you can make it quite varied if you think through the recipes in advance.

First, second week of the Protasov diet

Raw vegetables. Any vegetables should be consumed only raw.
Raw milk and fermented milk products up to 5% fat: cottage cheese, cheese (meaning grain cheese or grain cottage cheese), yogurts, kefir, fermented baked milk. It is advisable to choose exactly 5%, and not low-fat products.
Boiled egg – 1 piece per day.
Green apple – 3 pieces per day.
Spices, salt.

Third, fourth, fifth weeks

Boiled egg – 1 piece per day.
Green apple – 3 pieces per day.
Vegetables, fermented milk products 5% fat.
300 grams per day of lean meat (chicken, beef, turkey) or fish (meaning raw weight). Meat or fish should be prepared without oil: baked in foil, steamed, stewed or boiled.
Slightly reduce the amount of cheese and yoghurt you consume.

General for the entire weight loss course

The number of products and the time of meals is not limited.
You should definitely drink 2 liters of water
. You can drink tea and coffee in any quantity (without sugar), but it is better to give preference to green tea. To more accurately calculate the amount of water, use the formula:

0.03 x weight (kg) = liters per day

You shouldn't feel hungry, so you need to eat:

1400

–
1500 calories per day
.

The amount of vegetables
should be
70%
of your daily diet.
The first three days of a diet are always the hardest. You just need to “endure” them, that’s how dietary changes happen. Your body gets used to doing without sugar and other favorite foods.

Authorized Products

Natural yoghurts without sugar, thickeners or fruit additives.
Ryazhenka, curdled milk, katyk, Varenets, kefir, sourdough - all 5% fat.
Soft, grained or traditional cottage cheese.
Unsalted cheese, preferably homemade.
Fermented milk products can be heat treated - frozen, boiled, made into casseroles, etc.

Meat, poultry and fish.

The meat should be lean: turkey, beef, chicken (lean parts and without skin).
Seafood.
Fish caviar can be included in the menu from the 15th day.
Low-fat fish. Any white fish.

Heat treatment of meat or fish is required. You can stew and fry without oil, bake in the oven, on the grill, on coals, boil in water and steam, or cook in a slow cooker.

Green
apples – 3 pieces per day.
Raw non-starchy vegetables and herbs - in any quantities and combinations.
All types of cabbage. Cucumbers, radishes, peppers, asparagus, garlic, zucchini, pumpkin, celery (stalks), wild garlic.
Greens: onions (onions, leeks, chives, trampoline, shallots, green feathers); lettuce and all leaf lettuces; sorrel; turnip tops and edible tops of other vegetables; Swiss chard; parsley; spinach; basil and other table herbs.
Horseradish roots, ginger, celery (not pickled!).
Raw medium-starchy vegetables are allowed in limited quantities.
Carrots, beets, soy sprouts, turnips, eggplants.
Frozen vegetables are heat-treated - they cannot be consumed!
Nori and other seaweeds, seaweed.
Allowed raw, fried without oil, dried (natural drying).
One egg a day. Heat treatment is required (boiled, fried without oil, poached).
Coffee and tea without restrictions, but without sugar, sweeteners, milk, cream, fruits and berries. The exception is lemon or lime juice.
Freshly squeezed juices from apples, tomatoes and other vegetables.
Only homemade juices! Store-bought packaged juices contain sugar - they are prohibited!
Lime or lemon juice (not acid) for dressing vegetables and adding to drinks.
Herbal decoctions and infusions.
Seasonings.
Mustard powder, cinnamon, vanillin (pure powder), natural spices and herbs, dried bell pepper.
Multivitamins are needed to maintain body balance during the diet.

Products

Allowed

Week 1-2 of the diet includes the following foods:

any vegetables that can be eaten raw: green salads, cucumbers, tomatoes, herbs (dill, parsley, cilantro, basil), onions, Chinese cabbage, white cabbage, carrots, bell peppers, etc.;
cottage cheese;
kefir;
natural yogurt without additives;
thermostatic fermented baked milk;
curdled milk;
eggs;
apples.

3-5 week diet includes:

the same foods that were allowed during 1-2 weeks of the diet;
lean meat: beef, chicken, turkey;
fish: cod, pangasius, halibut, salmon, etc.

Prohibited

sweets and baked goods;
sugar and sweeteners;
fast food;
canned foods;
starchy vegetables: potatoes, beets, etc. (all vegetables that you cannot eat raw);
yoghurts with additives;
fruits (except apples) and dried fruits;
avocado;
meat products - sausage, crab sticks, etc.;
store-bought salads (they usually have a lot of oil);
soy products;
meat and vegetable broths;
juices;
alcohol.

Fully or partially restricted products (prohibited products)

Alcohol
Any canned food, incl. homemade
Dried, salted, pickled products, smoked products
All types of sugar and its substitutes
Sausages
Crab sticks
Any vinegar
Ready-made store-bought, including Korean salads, which include Korean carrots, asparagus, etc.
Vegetable, meat and fish broths
Soybeans and all soy products
Anything that contains gelatin
Packaged juices
Milk
Fermented milk products with fruits, sweeteners, muesli and other additives
Watermelon, avocado, grains, beans
Gelatin, agar-agar and other gelling agents
Cocoa
Mushrooms
Honey
Dietary supplements, except vitamin complexes

Kim Protasov's diet menu by week

So, let's look at the menu for 5 weeks.

First stage. 1st and 2nd weeks.

The first two weeks the menu consists of raw vegetables and fermented milk products of 5% fat, 1 boiled egg and 3 apples per day.

Try to eat 4-5 meals a day. This is necessary so that your body does not feel hungry. The amount of raw vegetables you eat per day should be at least 1.2 kg and 400-500 grams of fermented milk products up to 5% fat. The ratio of vegetables and fermented milk foods per day is 70/30.

Vegetables should only be eaten raw (this can be salads or smoothies). Fermented milk products can be used to prepare hot dishes, for example, cheesecakes (without flour) or cottage cheese casserole.

Be sure to eat one chicken egg a day or 5 quail eggs - boiled, fried without oil, and poached.

Apples will replace your sweets. Allow 3 green apples. They can be eaten raw or baked in the microwave (oven).

Second phase. 3rd – 5th weeks.

This stage begins in the third week and lasts 21 days. Meat dishes are added to the original menu.

From 3 to 5 weeks, lean meat and/or fish in the amount of 300 grams (raw product) is introduced into the daily menu. You need to choose lean, not fatty meat or fish.

It is allowed to prepare dishes from the selected meat product by steaming, boiling and baking without oil, and they can be eaten at one time or as an ingredient in other meals.

At this stage, apples and eggs are consumed according to the usual pattern, but the amount of fermented milk products should be reduced by approximately 1/3.

To make it easier to start losing weight on the Protasov diet, let's look at a sample menu by day.

Diet rules

When losing weight, you must follow the diet menu and eat only what is allowed that week.
No need to count calories.
Eat regardless of the time of day and in any volume, but choose only approved foods. Nutritionists recommend in the first stages of the diet to eat 1 kg of vegetables and 0.5 kg of fermented milk products + 1 egg and 3 apples for 5-6 meals, distributing them evenly throughout the day.
It is necessary to observe the drinking regime: drink 1.5 - 2 liters of water per day. This will dull the feeling of hunger and speed up metabolism.
In addition to water, you can drink black or green tea and coffee. You should not add sugar, sweeteners, cream or milk to these drinks.
Check the composition of the products: many supposedly natural fermented milk products contain starch, thickeners and other ingredients prohibited on the Protasov Diet.
Watch the fat content of products: 2-5% of cottage cheese or kefir is recommended. Eating completely low-fat foods (especially in the early stages of the diet) will lead to fat deficiency and health problems.
Limit your vegetable oil intake to 15 g per day (one tablespoon). This is quite enough for dressing salads; you can also add spices and a little salt to them.

Vegetables should not be subjected to heat treatment: boiling, frying, baking.

Sample menu for the day

➤ Sample menu for the day of the first week

Breakfast – options to choose from: Cheesecakes in the oven, a glass of kefir.
Cheese cheese with cucumber, baked apple, cup of coffee.
Cottage cheese with cinnamon, a glass of kefir.
Boiled egg, cottage cheese, yogurt.
Cottage cheese, yogurt, hot drink (tea, coffee)

Snack – options to choose from:

Apple, herbal tea.

Apple, glass of kefir.

Smoothie made from apple and kefir.

Baked apple.

Lunch - options to choose from:

Greek salad of cucumbers, tomatoes, olives and cottage cheese, 200 ml of tomato juice.

Carrot, cabbage and apple salad, 1 boiled egg.

Salad of grated beets with garlic, seasoned with sour cream + 250 ml of tomato juice, egg.

Soup puree of grated cucumbers with kefir and herbs.

Lithuanian cold borscht (beets, cucumber, lemon, dill)

Afternoon snack – options to choose from:

Yogurt, apple.

Dinner – options to choose from:

Cottage cheese with grated apple, kefir.

Breakfast - a piece of unsalted cheese with cucumber, a baked apple, a cup of coffee.

Second breakfast - salad of Chinese cabbage and onions, seasoned with lemon juice.

Lunch - tomato, cucumber, bell pepper, green beans, cut and mixed into a salad, a slice of yellow cheese, tomato juice.

Afternoon snack - homemade cottage cheese with grated apple, any freshly squeezed juice.

Dinner - cold creamy broccoli soup (beat the boiled cabbage in a blender, adding salt and spices, then a spoonful of sour cream).

Protasov diet recipes

Natural yogurt.

It’s more convenient to make homemade yogurt in a slow cooker or yogurt maker, but you can do it without them.

Ingredients

milk 3.5% – 1 liter;
Activia yogurt natural or thermostatic – 1 jar or starter (can be bought at the pharmacy).

In a slow cooker.

It is more convenient to make in glass jars of 200-250g. Pour the milk into jars and add a spoonful of Activia to each, then stir. Turn on yogurt mode. Simple cooking without utensils.

Heat the milk to 40ºС (you can boil it and then cool it). Pour in the starter or activia and stir. Close the pan with a lid that matches it, wrap it in a blanket and leave for 8-12 hours. Pour the finished yogurt into jars. Store in the refrigerator for no more than 3 days.

Salad sauce (mayonnaise)

Ingredients

natural yogurt up to 5% – 250 ml;
chicken egg – 1 pc (or quail eggs up to 5 pcs);
garlic;
lemon juice – 1 tbsp. spoon;
basil or dill to taste;
salt/pepper to taste.

Preparation

Chop the garlic and herbs, mix all the ingredients in a blender and cool in the refrigerator. Use the sauce as a dressing for vegetable salads, as well as white fish or meat.

If desired, you can replace yogurt with thick kefir, and also add cottage cheese.

Tomato and basil salad

Ingredients

2 tomatoes;
100 g low-fat cheese;
bunch of basil;
protasovo mayonnaise (sauce) or yogurt.

Preparation

Cut the tomatoes into slices. Finely chop the basil. Grate the cheese on a coarse grater. Mix the ingredients. Season with mayonnaise.

Okroshka

Ingredients

cucumber;
radish;
greens: green onions, dill, parsley;
egg;
kefir;
salt to taste.

Preparation

Cut everything and season with kefir.

Lithuanian borscht Pratos style

Ingredients

cucumber;
dill;
egg;
kefir;
beet;
lemon;
salt to taste.

Preparation

Grate the beets and squeeze a little lemon juice on them - leave for 15 minutes to marinate. Grate the cucumber on a coarse grater, finely chop the greens, chop the egg, you can use a grater. Add all the crushed ingredients to the beets and pour in kefir.

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:

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

Quitting the diet

Kim Protasov's diet is not only a way to lose weight, but also an opportunity to instill healthy eating habits. Eat more vegetables and fiber. Do not often eat fried, fatty foods and do not overeat at all, but listen to your body. Try not to rush into all serious things; let your exit from the diet be slow and thoughtful.

At week 6,
some of the dairy products in the diet must be replaced with the same ones, but with less fat or low-fat. In parallel with these changes, salads can already be seasoned with vegetable oils (in the beginning - no more than 3 teaspoons per day).
The amount of oil should be further reduced
if you start eating nuts or olives after the Protasov diet. In total, you should receive no more than 35 g of fat daily - you can calculate their amount using special tables:
At week 7
after starting the Protasov diet, of the three green apples that you consumed daily, two can be replaced with other fruits - but not banana or dates. Suitable substitutes include unsweetened pears, plums, oranges, and berries.
For breakfast
, instead of vegetables, you can eat oatmeal porridge cooked in water. You can also eat a few tablespoons of low-fat cottage cheese or a vegetable salad with the porridge.
At 8 weeks
from the start of Kim Protasov’s diet, you can gradually add a small amount of dried fruits to your diet.
At week 9
we add boiled vegetables to the menu. Some dairy products in your daily diet can be replaced with a small amount of lean meat, chicken, and fish.
From week 10,
the menu may already include low-fat broths and other dishes with a low content of carbohydrates and fats.
Experts recommend that everyone who follows Kim Protasov’s diet not eat bread, baked goods, pasta, or potatoes for one to two months.

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:

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

Contraindications

This diet is only suitable for healthy adults. If you do not have chronic diseases, then you can safely start using it. Be sure to monitor your condition and mood. During the first 3-4 days, the body will readjust and some people will experience mild irritation. Diet should not have a negative impact on your health. Just always listen to your body.

This diet is not suitable for people with illnesses. Just contact a nutritionist who will select nutrition specifically for your case.

What are the disadvantages of the diet?

As for the negative aspects of the diet, there are not many of them, but still...

Here are some of them:

In order to follow the diet exactly as directed, you must have a healthy gastrointestinal tract;
If a person has any kidney problems, then the recommended amount of fluid intake per day should be less;
If there are problems with the tolerance of dairy products, then, of course, this diet is a contraindication in this case.
Some people may experience constipation when eating large amounts of fresh fruit;
Gastritis and other diseases of the gastrointestinal tract are a clear contraindication.

Protasov's calculator

How many kilograms can you lose on the Protasov diet? You can calculate the possible plumb line in 5 weeks using the formula:

Weight for 5 weeks (kg) = (WV x KAZH - SKP) / 100

BMR – basal metabolic rate [kcal/day], can be calculated using the new Harris-Benedict formula.

for women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in centimeters) - (4.330 x age in years)
for men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in centimeters) - (5.677 x age in years)

KAJ – life activity coefficient, taken equal to:

1.2 - for a sedentary lifestyle;

1.4 - for an average level of activity;

1.5 - for an active lifestyle;

1.75 - for extremely active.

SKP is the daily caloric intake of food [kcal] that you are going to eat on a diet, for example, 1200 kcal, or 1500, or 1600 - any other number you like that you are able to provide or withstand. This refers to the average value for 35 days of the diet.

Reviews and results on the Kim Protasov Diet

How much weight will you lose on a diet? During the “shuffle” you will definitely lose weight. The final result depends on the initial excess weight. On average, you will lose up to 10% of your original weight. Weight loss always occurs only through nutrition. If you want to lose weight, create a calorie deficit. On Protasovka, a calorie deficit is created automatically because you consume a lot of vegetables, thereby consuming large amounts of low-calorie food.

The speed of weight loss will depend on your personal parameters:

the amount of fat in the body - the more it is, the faster the weight loss process will be and the greater the result;
activity – if you increase your household activity, the weight loss process will go faster;

On average, if you are 10-15 kg overweight and you had no dietary restrictions before the diet, then in 5 weeks the weight loss will be 5-7 kg. Leave your review or opinion about the Protasov diet below in the comments. You can also ask your question regarding this diet.