How long does the diet last?
5 weeks, continuously.
Is an exit required?
Yes, at least 2 weeks. Ideally, the same duration is 5 weeks. This is a special period when we will return to a balanced and rich diet based on proper nutrition.
How many kilograms can you lose during a diet?
On average, from 5 to 12 kilograms. There are stories about 20 kilograms in 5 weeks.
We do not think that it is necessary to focus on such a grandiose and dangerous for health rates. Moreover, the author himself constantly emphasizes that “10 kilograms per week is the lot of the unfortunate from the cholera hut” (God forbid, it will not be said about us!).
The main message of Kim Protasov:
“You will lose weight exactly as much as it will be useful to the body.” The method leads to healthy harmony without starvation and dangerous overexertion of willpower.
How does weight loss happen?
An important feature of the Protasov diet is intensive weight loss in the last 2 weeks out of 5, and even the most significant weight loss at the end of the period.
Possible physical education is desirable (hiking, stairs instead of an elevator, exercises at home, the usual workouts in the gym, if you were engaged before losing weight).
How to lose weight for a long time on the Protasov diet?
After the diet, you need to develop your own healthy diet that will allow you to stay slim. This means taking into account the calorie content and composition of the menu, as well as maintaining regular physical activity.
It is much more pleasant to lose weight 1 time than to drive kilograms back and forth. Only in this way will we preserve health, without which there is no long-term beauty.
The principles of the Protasov diet in questions and answers
For 5 weeks of weight loss, we will go through several stages. Common products for them are raw vegetables and dairy products as the basis of the menu on any day (cottage cheese, kefir, yogurt).
What is the fat content of cottage cheese and dairy products? And how important is it?
We need 5% fat for cottage cheese and 2.5-5% for drinks. This promotes the absorption of nutrients, primarily calcium and fat-soluble vitamins. It also lowers the glycemic index of dairy products.
Fat-free milk against weight loss at the Brawl!
Can milk with additives be used?
No! No sugar and fruit in cottage cheese and yogurt. Only natural product. We prefer granular cottage cheese, and if possible we make drinks at home on sourdough. Don't want to cook yourself? We choose a solid brand with live bacteria (for example, TM "Activia", we repeat - without sugar and additives!).
Drinking regimen: what liquid and how much to drink?
- Clean drinking water - 2 liters per day.
- Let's say green tea and coffee up to 2-3 cups a day - without sugar and cream!
- We refuse sugar substitutes.
- Milk is acceptable, but up to 1.5% fat, not often, no more than 200 ml per day.
Calorie count and portion size?
We never reduce calories below 1200 kcal per day. It is better to stay in the range of 1200-1500 kilocalories per day. Or calculate your basal metabolic rate (RBM):
ROV (kcal) \u003d 9.563 x weight + 1.850 x height (cm) - 4.676 x age + 655.1
Often, the words “any amount” and “at any time” appear in the description of Protasov’s diet. Generous epithets are possible because, with an abundance of raw vegetables and sour milk, people cannot eat a lot of food in a day. Moreover, the time and frequency of eating are not strictly limited - you can eat as soon as you feel hungry.
On our own, we add that it is still better to divide the food into 4-6 meals and follow the regimen. At the same time, focus on protein for breakfast and dinner (cottage cheese, 5%). But if you really want to eat, then in the early days do not deny yourself food at an odd hour.
What about salt? Can food be salted?
Salt cannot be ruled out! It should be limited to an average rate of 3 to 5 grams per day. This is 1 full teaspoon. We remember the amount for the future: it is optimal for healthy physiology.
Do I need to take supplements with vitamins and minerals?
It is highly desirable to take a complex drug, the entire period of the diet.
Will you feel bad in the first 3-5 days?
"Carb breakage" is possible on the Shuffle just like on any other diet that restricts fast carbohydrates. However, according to numerous reviews, expressed problems akin to a fainting state or inability to work do not happen.
Why is it so important to completely give up sugar and products with them?
One candy is just as bad as 10 if we focus not so much on calories as on restructuring the metabolism. An insulin surge is guaranteed even for a teaspoon of sugar in coffee. The low-carb period is interrupted - metabolic processes in favor of losing weight are violated - the body needs to start restructuring for weight loss first.
Protasov's diet: weekly menu
What do we eat in the 1st and 2nd week?
- Raw vegetables, cottage cheese, kefir, yogurt 5% fat - the foundation of the diet.
- Optional / optional: 1 chicken egg and 3 green apples.
Approximate proportion for allowed products:
- 1400 g of vegetables + 600 g of fermented milk products + 1 egg + 3 apples + 2 liters of water - the standard menu for the first weeks.
We use products in any combination. For example, dip vegetables in yogurt. We cut the tomatoes and the egg into rings and pour over the kefir. Sprinkle vegetable salads with yogurt dressing with cottage cheese. We eat cottage cheese with a sauce of greens and kefir, and whisk kefir smoothie with leafy greens, cucumber and bell pepper.
Attention!
Only green apples are allowed. All other varieties are not.
What do we eat at 3, 4 and 5 weeks?
- We leave as a base - vegetables, 1 egg, 3 green apples.
- We slightly reduce cottage cheese and sour-milk drinks.
- We add a choice of 1 product daily: moderately fatty meat, or fish, or poultry.
Cooking method - boiled, steamed, stewed or fried, but without oil.
By weight - 300 grams. Here is the approximate amount of raw product that will be needed:
- Beef, veal - 450 g
- Chicken breast - 420 g
- Fish - 350 g
Canned meat and fish are allowed, where there is only water, salt, meat / fish.
Sample menu with meat / fish:
- 1400 g of vegetables + 300 g of meat + 300 g of sour milk + 1 egg + 3 apples + 2 liters of water.
Delicious recipes according to Protasov
Not a single detailed description of the diet can do without recipes. Each recipe will please us with ease of preparation and juicy rich taste.
Salad "Rare"
We cut tomatoes (250 g), cucumbers (250 g), radish (or Daikon radish, 200 g) in your favorite size. Finely chop the available greens (dill, parsley, spinach, wild garlic). We combine the components and add kefir as a sauce. You can sprinkle with cottage cheese or cut an egg.
We continue to gradually replace cottage cheese and sour milk with meat, fish, poultry and seafood.
1 more week (10th):
You can add dried fruits and boiled vegetables, and use a light (second) broth in soups and stews.
Pros of losing weight according to Protasov
1) Psychological comfort.
In the first 2 weeks there is no strict restriction on the number of products, so there is no psychological discomfort. If you have failed diets in the past due to an obsessive desire to “chew something”, the Shuffle will suit you perfectly. Chew cucumbers, tomatoes, cabbage and peppers while dipping in yogurt.
The author himself insists that losing weight is not starvation! Fasting means slowing down your metabolism and forcing your body to save every calorie that comes in. Therefore, "Eat!" - the first and loud call of the creator of the technique.
2) The fight against hyperinsulinism.
Carbohydrate metabolism normalizes, hyperinsulinism recedes - the scourge of contemporaries. This is the merit of the composition of the products: among them there are no samples with a high glycemic index.
3) Easy assimilation of products.
Raw vegetables contain substances that facilitate their absorption. On this diet, the pancreas can rest a bit.
4) Additional detoxification due to bowel cleansing.
An active cleansing of the intestines is carried out due to the abundance of fiber from raw vegetables and pectins from apples. Plant foods are also rich in vitamins and minerals.
5) Beneficial protein and calcium.
Protein and calcium are substances that promote fat burning. And they do it in full with dairy menu participants.
Cons of the technique
Relative minus - often occurring flatulence and a feeling of "full belly" in the first week. Especially for those whose previous diet was poor in dietary fiber. This slight discomfort means active bowel cleansing, which subsequently helps to lose weight. It passes in 5-7 days. By the third week, many followers report a reluctance to eat anything other than foods on their diet list.
The second possible problem is too low calorie content in the first two weeks. You can avoid this if you estimate the calories eaten and strive to get to the Basic Metabolism, which was mentioned earlier in this article in the "General Help" section. On average, for women, ROV fluctuates around 1300-1500 kcal / day.
Even if you love vegetables and milk and easily endure restrictions, you can’t greatly underestimate the calorie content per day. This slows down the metabolism and prevents weight loss. Comes faster.
Direct contraindications for the Protasov diet:
- Casein and lactose intolerance;
- Inflammatory diseases of the stomach, duodenum and intestines;
- Acute dislike for cottage cheese, sour-milk drinks and raw vegetables.
We will be glad if you have no questions about the Protasov diet. The detailed description above is based on the creator's book and personal experience with this weight loss technique.
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