Dermatovenereologist, cosmetologist, trichologist, honored author of Evehealth
09-09-2014
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Kim Protasov's diet gained its fame in 1999 after being published in an Israeli newspaper for the Russian-speaking population. The author of the diet was introduced as a popular Israeli nutritionist. During the year, the diet gained extraordinary popularity, mainly due to Internet resources.
The principle of the Protasov diet and its menu
The essence of the diet lies in a strictly predetermined menu. At the same time, nutrition is not limited by either the amount of food or the time frame, that is, you can do it anytime and as much as you like. The main rule is the use of only certain products - dairy products with 5% fat content and fresh vegetables. Coffee and tea can be drunk in any volume, but without the addition of sugar. Water must be drunk at least two liters per day.
The duration of Kim Protasov's diet is five weeks. The food menu according to Protasov looks something like this:
The principle of the diet is based on the replacement of carbohydrates and animal fats (flour, sweets, meat fatty semi-finished products), which have a high glycemic index, with dietary fiber and proteins contained in dairy products, fish and lean meat. Due to such a nutrition system, blood sugar levels are normalized and craving for sweets is reduced.
Since fish and lean meat contain beneficial trace elements and complete protein, the body receives all the amino acids necessary for the proper functioning of the body, which contributes to muscle tone and fat reduction. Thanks to dietary fiber, the stomach is filled to the full and there is no feeling of hunger, and the work of the gastrointestinal tract is also normalized. The absence of salt in the diet menu contributes to the removal of excess fluid and the disappearance of edema, and fat restriction contributes to rapid weight loss.
Way out of the Protasov diet
The way out of Kim Protasov's diet should be gradual and not too fast.
Based on the observations of losing weight, a special five-week menu was developed to exit the diet:
| A week | Name of allowed products |
| VI | Part of the dairy products is replaced by more fat-free ones (0.5-1% fat). The replacement is compensated by adding vegetable oil to salads (no more than 3 teaspoons of oil per day). On average, the amount of fat consumed should not exceed 30-35 g per day. |
| VII | Two apples out of the prescribed three pieces are replaced by any unsweetened fruit. |
| VIII | For breakfast, instead of vegetables, porridge is prepared from 1-2 tbsp. cereals. Porridge is complemented with vegetable salad and low-fat cottage cheese. Dried fruits are added to the menu. |
| IX | Part of the dairy products is replaced with the leanest meat or chicken. Boiled vegetables are added to the diet. |
| X | It is allowed to use light broths and add ordinary products to the menu. |
After completing the Protasov diet, it is not recommended to eat rice and bakery products for 1-2 months.
The results of the Protasov diet
As a result of the application of the Protasov nutrition system, the weight begins to melt rapidly during the last two weeks of the diet. Reviews of the Protasov diet say that in 5 weeks of such nutrition, you can lose from 3 to 7 kilograms of excess weight.
At the end of the diet, the body will get used to such a nutrition system and returning to the usual diet will be quite difficult. Five weeks of dieting develops a specific eating habit that remains after the completion of the weight loss process. This makes it easy to switch to a healthy diet with plenty of fruits and vegetables.
Even in the absence of excess weight, the Protasov diet is recommended to be used at least once a year for. When combined diet with physical activity contributes to better results.
Recipes for the Protasov diet
It is quite easy to follow Kim Protasov's diet. Despite its seeming limitation in the choice of food, a wide variety of dishes can be prepared from the permitted products, which allows you to eat not only healthy, but also tasty.
There are a considerable number of recipes for the Protasov diet on the Internet. They differ in their purpose for the time period. As an example, you can give only a small fraction of the recipes for cooking in Protasov:
1-2 weeks
"Admiralty" salad
Grate green apple, carrot and radish. One boiled egg is divided into a protein, which is finely chopped, and a yolk, which can simply be crumbled. The ingredients are stacked in layers in the following order: radish, protein, carrot, apple, yolk. Layers are smeared with natural yogurt. The top of the salad can be decorated with corn and herbs.
Cleansing salad for weight loss
Finely grate the peeled green radish. Add finely chopped parsley and dill and celery stalks. Fill the resulting mixture with fat-free kefir. When using lettuce, cleansing is caused by a pronounced diuretic and laxative effect.
3-5 weeks
Fish fillet in milk
Salt and spices are added to taste in half a glass of milk with 0.5% fat. A fish fillet is placed in a foil-lined form, poured with milk and sprinkled with chopped herbs. You need to bake the fish at a temperature of 180 degrees for 30 minutes in a preheated oven.
Chicken in kefir
Season chicken pieces with salt and seasonings to your liking. Then pour 0.5 l of kefir and leave the chicken for 2 hours to marinate. After this time, place the chicken together with the marinade in a mold and bake until golden brown at a temperature of 180 degrees for about an hour.
6-10 weeks (exit)
Omelet with spinach
Coarsely chop 2 large bunches of spinach, throw them into boiling water and cook for 4 minutes after boiling, then drain the water and squeeze the spinach to get rid of residual water. In vegetable oil, fry 1 onion cut into half rings, add 3 chopped cloves of garlic, and after 40 seconds - spinach and fry for 2 minutes. Pour the mixture with 2 beaten eggs and half a glass of milk, salt and pepper. Cover the pan with a lid and fry for 2 minutes, then stir in the omelet and fry for another 30 seconds. Serve with tomatoes and green onions.
Zucchini and cheese casserole
Coarsely grate the pulp of zucchini in the amount of 800 g and squeeze out excess liquid. Mix 200 g of homemade cheese or cottage cheese with 50 g of grated hard cheese, add 2 cloves of minced garlic and salt the resulting mixture. Mix 3 beaten eggs with cheese mass. Put the zucchini on a baking sheet greased with vegetable oil, pour over the cheese and egg mass and mix a little. Bake for 30-40 minutes in the oven at 250 degrees.
Contraindications of the Protasov diet
Kim Protasov's diet is contraindicated for people with diseases of the gastrointestinal tract due to the presence of a large amount of raw vegetables in it. This diet is not recommended for people with lactose intolerance. It is strongly not recommended to lose weight according to a similar scheme for women during pregnancy and lactation.
Advantages and disadvantages of Kim Protasov's diet
The advantages of Kim Protasov's diet include its good tolerance, since the amount of food is not limited. During the diet, the metabolism is normalized, and optimal conditions are created for its further functioning. Due to the large volume of dairy products, the body receives protein, lactose and calcium in the required amount. Eating a large amount of vegetables fills the need for fiber and minerals, and also perfectly improves bowel function.
Among the few disadvantages, highlight the lack of hot meals in the first two weeks of the diet and some lack of carbohydrates. Insufficient consumption of carbohydrate-containing food can cause increased fatigue, dizziness, general weakness of the body, however, during the diet, critical changes in the body will not occur.
Another disadvantage of the Protasov diet is that in order to gain the required number of calories, you need to eat a fairly large amount of vegetables. If you eat food in large portions, then the stomach gets used to such volumes and in the future it is quite difficult to return to the usual amount of food. Therefore, using the Protasov diet, you should eat in small portions, but very often.
If the diet does not fit in any way, for example, you do not like raw vegetables or dairy products, then you should not start a diet, as it will be very difficult to tolerate. The Protasov diet is definitely not suitable if you have stomach problems or allergies to allowed foods.
If acceptable products are replaced with completely different ones or the timing of the diet is reduced, then such nutrition is no longer the Protasov diet and, accordingly, the results will differ significantly from those expected.
During the period of following the diet of Kim Protasov, it is advisable to take it in order to avoid a possible deficiency of trace elements. It is necessary to consume at least 1200-1500 kcal per day.
If during the diet you experience pain, discomfort or cycle disturbances, you should immediately return to your daily diet and immediately consult a doctor for advice.
For a more detailed acquaintance with the diet of Kim Protasov, you can watch a video describing the diet and with reviews of people who have lost weight with it:
