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 tone. muscle tissue and fat reduction. Thanks to dietary fiber, the stomach is filled in full and there is no feeling of hunger, and work is also normalized. gastrointestinal tract. The lack of salt in the diet menu contributes to the withdrawal 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 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 healthy eating with lots 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 with a diet 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 spices 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 number raw vegetables. 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 for its continued operation. 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:
Video about Protasov's diet
Video about the results of Kim Protasov's diet
Video about Protasov's diet
The diet of Kim Protasov has detailed description weekly and will be a real find for those who want to lose weight through diets without harm to health. Developed by a leading nutritionist from Israel, it will help you lose weight without unnecessary stress and hunger strikes. She gained her fame at the end of the last century and still remains one of the most popular ways to lose weight.
Description of the diet
Significant fat reduction
The main point of the diet lies in a significant reduction in the amount of fat by increasing the amount of protein and complex carbohydrates. Water must be consumed at 30 ml per kilogram of the body, so that the body is cleansed of toxins, and the process of losing weight is supported.
If we talk in more detail about proteins, then its deficiency can be found in most people. The need for this component is dictated by its properties. All tissues and organs are built with the help of protein. human body. With insufficient intake of an element from the outside, the process of “self-eating” can begin, when the use of protein from existing organs begins. It is for this reason that the general exhaustion of the body begins, even if it is burdened overweight. A diet from an Israeli specialist helps to increase the number of "bricks", including in the diet from 80 to 100 grams of protein.
The use of complex carbohydrates is designed to run a complete job digestive system, which will positively affect the state of the body and its metabolic processes. Unlike fast carbohydrates, which are present in many fast foods and contribute to fat gain due to their rapid digestion, their complex comrades are aimed at long-term work of the digestive tract without the formation of body fat.
Diet duration
"Scrabble" by duration can be divided into two main periods:
- The first is the diet itself, which is given 5 weeks.
- The second is a smooth exit from the diet so that the body can properly rebuild and consolidate the results of losing weight.
The biggest and effective loss in weight observed after the first 3 weeks. But in order to get such results, you must relentlessly follow the power scheme. In response, extra pounds will go away forever. At the same time, you cannot miss the exit period from the diet, otherwise you will not get the maximum effect.
Another feature of Kim Protasov's diet is that the body gets rid of exactly the number of kilograms that will be the most optimal.
Therefore, even the absence of the desired result after 10 weeks can mean a full-fledged state of the body that does not need to get rid of excess weight. In this case, it is advised to maintain the existing numbers on the scales for about a year, and then try to use the Protasov diet again.
Frequent use of such a diet is not welcome, as addiction may occur, which will prevent you from adjusting your figure properly.
Contraindications
- colitis;
- enterocolitis;
- duodenitis;
- gastritis;
- stomach ulcer;
- duodenal ulcer.
Additionally, it should be borne in mind that the abundance of fiber supplied with vegetables can cause exacerbations in the digestive system. Also on the list of restrictions are people with kidney disease. You should not engage in this diet if you have an allergic reaction to certain vegetables or intolerance to lactose and dairy products.
Changing the diet on the advice of Protasov is prohibited for women in position and breastfeeding, since with such nutrition they will not be able to get the amount of substances they need during the indicated periods. As a result, this can adversely affect the health of the child.
Kim Protasov's diet menu by week
When compiling meals for every day, you can use a special table that will help you eat a balanced diet and find the necessary recipes to create a varied menu.
|
Week number |
sample menu for every meal |
|
first, second |
Breakfast: tomatoes with cucumbers and grated cheese. Dinner: salad of carrots, beets, cabbage and apples. A glass of kefir. Afternoon snack: apple, cottage cheese. Dinner: salad of pumpkin, apple, cucumber and carrot. |
|
third |
Breakfast: apple, carrot and beetroot salad. Dinner: Fried fish(150 g), salad with egg, cheese, carrots and cabbage, yogurt. Afternoon snack: apple. Dinner: fried skinless chicken (150 g), apple, salad with cucumber, tomato and cabbage. |
|
fourth, fifth |
Breakfast: cheese, tea/coffee. Dinner: fried meat (150 g), beet, cabbage and apple salad. afternoon tea: cottage cheese, apple. Dinner: salad with cucumber, cabbage, carrot and apple, kefir. |
First week of the diet
In the first week, only raw vegetables should be eaten daily. It is also allowed to use yoghurts and cheeses (fat content not more than 5%, but not fat-free). Any amount of food in the form of raw vegetables is allowed! Moreover, you can eat no more than one boiled chicken egg daily.
Also, the time of eating is not limited - at any time of the day or night.
Coffee and tea are allowed in any quantities, but without sugar (you should not use sweeteners) and without milk. The total amount of water consumed per day should be at least two liters.
Sample menu:
Breakfast: a large plate of fresh vegetable salad - cucumbers, tomatoes, peppers, onions, green lettuce, various greens, chop everything and season with freshly squeezed lemon juice. A piece of hard cheese up to 5% fat and unsweetened green tea.
Dinner: a large plate of fresh vegetable salad with boiled eggs. For salad, grate two fresh cucumbers and a small radish, chopped green feathers on a coarse grater young onion, any greens, season with a small amount of fresh lemon juice and mix with low-fat yogurt, sprinkle with three chopped quail eggs on top. A piece of cheese and unsweetened brewed natural coffee.
Dinner: a large portion of white cabbage salad, fresh carrots, herbs, season with lemon juice. A glass of kefir, unsweetened tea.
For snacks: in the intervals between breakfast, lunch and dinner, satisfy your hunger with green apples and just any vegetables, drink low-fat yogurts, kefir, do not forget to drink water.
Second week of the diet
It was noticed that, starting from this period, the desire to eat everything disappears, except for the already familiar and permitted vegetables, cheese and green apples. Many who have tried this diet often even refuse to eat the allowed boiled chicken egg, which in the first week is almost the only product for them with which they can get the desired proteins, and they greedily eat it in the first week.
Sample menu:
Breakfast: a portion of cottage cheese 5% fat fill or drink low-fat and unsweetened yogurt, a "garden" of raw vegetables in the range, herbal tea.
Dinner: raw vegetable puree, consists of: from any seasonal vegetables (zucchini, pumpkin, cucumbers, radishes, cabbage, beets, eggplants, carrots, tomatoes, bell peppers, herbs, garlic, spices, etc.) chop in a blender, season with low-fat fermented baked milk or add 5% fat cottage cheese; one boiled chicken egg. Green tea.
Dinner: a large plate of green leaf lettuce, kohlrabi, a bunch of chopped greens, a small cucumber, capers, spices and herbs to taste, chop and mix, add a teaspoon of lemon juice. A piece of hard cheese, tea.
For snacks: eat any raw vegetables as much as you like, drink low-fat kefir, fermented baked milk, yogurt and do not forget about water.
Before bedtime: drink a glass of low-fat and unsweetened kefir or yogurt.
The third and subsequent weeks of the diet
From this period, it is strictly necessary to add boiled (fried (without oil) or steamed meat, fish or poultry) to all consumed foods (it is allowed to fried (without oil) or steamed meat, fish or poultry. However, it is worth slightly reducing the intake of yogurt and cheese. So, for the entire third week, you need to eat raw vegetables, meats, low-fat cheeses, chicken eggs and green apples.
Sample menu:
Breakfast: boiled chicken breast 100-150 g and a large plate of salad from any raw vegetables seasoned with yogurt, green tea.
Dinner: grilled tuna 150-200 g, "garden" in the assortment of raw vegetables and herbs, a small piece of cheese and brewed natural coffee.
Dinner: portion of granular cottage cheese with low-fat fermented baked milk, herbal tea.
For snacks: eat any vegetables and greens in any quantity, green apples and drink more water.
Before bedtime: a glass of low-fat and unsweetened fermented baked milk or yogurt.
Two weeks after the start of the Protasov diet, weight loss itself begins. In the period of the fourth and fifth weeks, the predominant drop in body weight persists. It is during this period that the intensity of weight loss is greatest.
Allowed and prohibited products
What allowed use according to Kim Protasov's diet:
- fresh vegetables that form the basis of the diet;
- natural freshly squeezed vegetable juices;
- low-fat meat varieties;
- seafood and fish meat;
- low-fat dairy products;
- chicken eggs;
- green apples;
- water, tea and coffee.
What follows from refuse:
- soft and fatty cheeses;
- dairy products (except fat-free);
- fatty heavy meat;
- fast carbohydrates or fast food;
- sweet in any form;
- alcoholic drinks;
- nuts, cereals and flour products;
- any oils;
- fried, in particular potatoes;
- meat semi-finished products;
- sugar and salt.
Getting out of the diet
How to get out of the diet?
To prevent sudden changes in the diet and a quick return extra pounds, at the exit from the diet, it is necessary to gradually add other products.
- In the sixth week, you can include a few tablespoons of porridge boiled in water to the main list. In addition to rice, semolina, rye and wheat porridge.
- On the seventh - you can eat avocados and plums, but do not forget about the apple.
- On the eighth - dried fruits and compotes cooked from them without sugar are allowed.
- On the ninth - it is allowed to cook vegetables, as well as consume a little more fish and poultry meat in exchange for some dairy products.
- On the tenth - light soups and weak broths are added.
- Dairy(not all, but part of them!) Eat fat-free (no more than 0.5-1% fat).
- Allowed to add to salads to compensate for the lack of fat in dairy products vegetable oil. No more than 15 grams of vegetable oil (or no more than 3 teaspoons) is allowed per day. It is allowed to eat no more than 35 grams of fat per day, including fats contained in meat, dairy and fish products, in salad and eggs (for calculation, we can assume that one yolk of a chicken egg contains approximately 4-6 grams of fat.
- Two of the three green apples that you used in the diet must be replaced with any other fruit(preferably not sweet). Bananas, mangoes and dried dates are strictly not recommended.
- On morning breakfast eat better porridge(we replace it with vegetables familiar during the diet). Porridge is recommended to be prepared from coarse oatmeal: 1-2 tablespoons of dry oatmeal per relative volume of water. The total volume of the portion eaten should be limited to 250 ml. You can also use low-fat cottage cheese and vegetable salad with porridge.
- The rest of the dairy products (which, according to the first paragraph, we did not replace with fat-free ones) must be replaced lean chicken, meat and other alternative source of protein, but preferably lean.
After a successful exit from the diet has been completed, you can slowly introduce everything else into the diet, limiting the amount of fat to 40 grams per day. To achieve a more stable result, you should not drastically increase the amount of sweet and starchy foods over the next 1-2 months.
Although, according to observations, more often after a diet a person does not feel cravings for high-calorie foods as much as before, several schemes for getting out of the Kim Protasov diet for five weeks are offered, just like the diet itself.
Advantages and disadvantages
The pros and cons of the diet may just be different parties medals, as many have seen from their own experience. But let's start with the positives:
- the number and time of meals is not limited due to the low calorie content of meals;
- cooking salads from raw vegetables does not take much time and frees up time for busy people;
- prolonged rejection of sweets and the rectification of metabolic processes reduce the desire to eat sugar;
- the work of the gastrointestinal tract is normalized due to the increased work of the digestive system during the digestion of complex carbohydrates;
- after the diet, it is much easier to continue proper nutrition;
- "Scrambling" not only helps to lose weight, it perfectly cleanses the body of toxins.
Negative points can be as follows:
- a low-calorie diet allows for a small amount of foods that can soon get bored;
- for the development of disorders in the digestive system, it is not necessary to be at risk, since even in a healthy person the body may not accept a large amount of fiber;
- within 10 weeks of the diet and exit from it, it is possible to get used to large portions and short breaks between meals, after which you will have to control yourself for a long time and transfer back to small portions of regular foods;
- the use of the Protasov diet does not imply a result immediately, like many rigid diets, but over time, which may raise doubts about its effectiveness.
Leave volume to your lashes!
Birth of a legend
Appearance Kim Protasov's diet entangled in myths, and the very personality of the person who gave it to the world is a subject for conjecture and conjecture, because no reliable information about the mysterious and powerful Kim Protasov can be found, no matter how much you surf the Internet. It is quite possible that a collective image is hidden behind this name - well, well, our Israeli Kozma Prutkov gave us a magic ball, which is designed to show the way to a brighter future - the Moor has done his job, the Moor can leave!
Many years ago, namely in 1999, an article appeared in an Israeli newspaper with the memorable title "Do not make a cult out of food. A thin cow is not yet a gazelle", in which a certain Kim Protasov, in an amazing and entertaining manner, told the suffering about how healthy and pretty in a simple way get rid of extra pounds and gain lightness in the body and thoughts. The original text is so self-sufficient that it makes sense to quote it here in full.
Do not make a cult out of food
(A thin cow is not yet a gazelle)
Diet diet is different. If someone advises me to eat a leaf of lettuce for breakfast, a third of egg white for lunch, and a quarter cup for dinner mineral water, I stop communicating with the mean adviser. He clearly wishes me a slow and painful death. If some magazine promises me to lose ten kilograms in five days, I ruthlessly throw away this waste paper. Ten kilos are lost in five days, it won’t be said about us, in cholera barracks, but in normal life such weight loss is impossible.
The diet that I want to introduce you to is pleasant, and uncomplicated, and "at first glance, it seems as if it is not visible ...". That is, it will not occur to others that you are on a diet. And the effect is fantastic! In five weeks, you will lose exactly as much weight as it is useful for you.
The main provisions of the Shuffle:
Total duration 10 weeks (5 weeks of basic diet and 5 weeks of REQUIRED EXIT)
So, attention! The duration of the diet is FIVE WEEKS.
FIRST WEEK.
On the first day, as well as the second, third, and so on for the whole week, you eat ONLY raw vegetables, as well as cheeses and yogurts with a five percent fat content (no more, but not fat-free). ANY quantity! One boiled egg per day is allowed. ANY time of day! The point of this progressive diet is to eat as many vegetables as possible and as much 5% dairy as possible. Tea, coffee can be in any quantity (of course, without milk and sugar, you should not get carried away with a sweetener), and water is mandatory two liters per day. Did you feel a little sad? So be it, on my own behalf, I allow you three more green apples. What? No thanks, good luck.
Moreover, you are free to use products in any combination. If you want - gnaw cucumbers, sprinkling them with Bulgarian cheese (5%), if you want - dip tomatoes and bell peppers in yogurt, if you want - create a huge portion of salad from all kinds of vegetables, cut a boiled egg there and sprinkle everything with cheese.
And just dare to complain that you are hungry! Eat calmly in the morning, afternoon, evening, night - for a whole week. And just like that - SECOND WEEK.
Surprisingly, from the second week on, you no longer want to eat anything but vegetables, cheese, and the apples I gave you. Many even refuse the boiled egg, which they greedily eat at the beginning of the diet. By the end of the second week, you will feel an extraordinary lightness in your whole body and in ... thoughts. Not burdened with fat, meat and sweets, the body will require liveliness of actions, and you will have to make an effort not to fall into adultery.
From the beginning of the THIRD WEEK, you must add to vegetables and cheeses a piece (300 grams) of boiled, steamed or fried (without oil!) Meat, poultry or fish. Please cut down on cheeses and yogurts a little. Vegetables, cheeses, meat, eggs and apples you eat more THREE WEEKS. AND EVERYTHING!!! Three weeks after the start of the diet, you will simply melt in front of astonished colleagues and household members.
The last two weeks are the most intense weight loss.
Prepare yourself for the fact that when the diet is completed, you, lady, like a flexible doe, and you, master, like a reed bending under a light breeze, will not be able to immediately pounce on all kinds of dishes. You will have to make a lot of effort to force yourself to eat bread and butter, fried potatoes or dumplings.
I advise everyone, even those who are not overweight, once a year to cleanse their body through such an easy and light diet.
What can you eat on the Kim Protasov Diet
First and second weeks
Raw vegetables. All kinds of cheeses and yoghurts with five percent fat content. One boiled egg. Three green apples. Coffee, tea, water. Do not forget that THIS IS EVERYTHING in any quantity and at any time of the day.
Third, fourth and fifth weeks
All the same plus a piece of meat, poultry or fish. Several cut down on cheeses and yogurts.
Let's break it down into pieces
And now let's arrange a little debriefing, or rather look at what the unforgettable Kim Protasov offers us? Let's separate, so to speak, the seeds of meaning that will be useful to us on our way of 10 weeks.
The diet itself lasts 5 weeks and, according to the laws of the building genre, the exit from it should last the same amount if our task was not a momentary joy when meeting the desired number on the scales, but a stable result that will delight us for a long time (provided that fast food vendors will permanently cross us off the list of regulars in their establishments).
What are we going to eat?
For the first two weeks, our diet will consist of any vegetables that you can eat raw. But do not get carried away and, in spite of the enemy, bite into potatoes, imagining them fried in oil and with onions. Preference should be given to vegetables, for the processing of which the body will spend a lot of energy - white cabbage, celery stalks - these are wonderful friends and helpers in our fight against extra pounds. But the carrot, although it has a reputation as the only product consumed by dieters, can actually be very insidious. Therefore, although we do not betray her to ostracism, we will not make her the favorite of our table either.
Having thus collected vegetables for breakfast, lunch, dinner and a lot of snacks, we get a total mass of about 1200-1500 grams. Did you seriously expect to get by with two cucumbers and one bell pepper? No, it's not for us. Everything is serious here.
In addition to vegetables, we include sour-milk products of 5% and fat content close to this. The proportion of sour milk should be 1/3 fewer vegetables. In the original text, the word cheese is found, under which Kim Protasov, apparently, meant cottage cheese, but we are used to the accuracy of the printed word - it says CHEESE, so be it. And as a result, we have the Internet community, puzzled by the question "Where can I get 5% fat cheese?". But whoever searches will always find, and here is a list of cheese brands that meet our requirements:
Suitable cheeses
1. Cheese Valio Polar 5%
2. Homemade Karat Cheese
3. Philadelphia Soft Cheese 5%
4. Cheese Green 4% (rather like a seasoning, but nevertheless CHEESE)
5. All grained types of cottage cheese, which, due to their saltiness, are the siblings of Karat cheese.
6. Chechil snail 4%
BUT NOT Grunlander - it has 5% NOT FAT, but yogurt content! Fat there is MORE THAN 5%!
But all these names can remain just names if you do not live in a large settlement (I’ll tell you a secret, and in a large one some of these rare animals are not found everywhere), and the feeling of deprivation negatively affects our worldview. Therefore, craftsmen (praise be to you, the goddess of the hearth) learned how to cook the cheese of the fat content we need themselves and, what is even more valuable, shared their knowledge with us, simple consumers of someone else's wisdom. Recipe options can be found on our website in the appropriate section.
Vegetables, sour milk, 1 egg and 3 green apples. Why three? Because according to the opinion of many nutritionists, it is 3 green apples that contain the daily intake of carbohydrates that are needed for the normal functioning of the brain. Everything else is a prank, that's it.
Thus, 2 weeks will pass and you will really miss the offered products. The variety of dishes that can be prepared from this amaze the imagination of the inexperienced.
Long awaited meat!
But in the third week, the absolute holiday begins. You can have meat! Beef, chicken, turkey, fish, seafood - everything that you can catch, kill and cook in the right way. Or buy, whichever you prefer. Just leave piglets and rams alone, they are not comme il faut - they are fat and indeed. Not kosher. And in poultry, it is preferable to take lean breast, although this is not specifically stipulated. But with fish you can be not so scrupulous - fish fat contains Omega 3 fatty acids, which are very useful and in general even contribute to weight loss. But do not forget - the total daily fat intake during the build - no more than 30 grams. So on the day you decide to indulge in a chicken leg, it might be a good idea to skim the milk. 300 grams of finished meat product is a lot. In its raw form it is:
beef - 480g
veal - 450g
chickens (breast) - 420g
fish - 380g
Therefore, we will sacrifice the same amount of sour milk. Bash on bash, what do you want?
How to cook?
Under the right way cooking, we mean mainly baking (the most soulful way), steaming, boiling and frying in a dry pan. Well, if you pathologically do not want to bother with all this, then it is quite acceptable to indulge in canned fish or meat / chicken. But ONLY the one with fish (meat/chicken), water, salt, pepper and NO OIL!
Despite the fairly simple rules, questions still arise "Can I have olive oil? Can I have avocado? Can I have vinegar? Can I also have seaweed and mushrooms?", so here is a list of foods that are NOT allowed. Hmm, maybe add the word CATEGORICALLY, for rigor. Not worth it? Okay, agreed.
What not to eat on Kim Protasov's diet:
Flour and bran, starch
Nuts and seeds
Vinegar
Gelatin
Korean carrots and other salads that may contain oil or other prohibited foods.
Mushrooms
Algae, including seaweed
meat broths,
Avocado (fatty fruit)
Alcohol
We did it! What's next?
So, 5 weeks are behind you, as Kim Protasov promised, you flutter and practically leave no traces on the ground (tested on personal experience). But what's next? How not only to consolidate the result, but also throw off more, and ideally accustom yourself to Proper Nutrition- after all, life does not end after a diet, and many are afraid that having started eating "as usual" everything will return and "will call friends." Well, for starters, let's say that although this diet is really amazing and after it the result lasts a very long time, but let's not be impudent and hope that 5 weeks of the diet give us the right to subsequently settle in a bakery. And yet, in order to help our body enter normal life smoothly and least traumatically, rules were drawn up, which are called "Exit". This very "Exit" takes 5 weeks, gradually allowing more and more variety into our diet. The last, tenth week for many becomes a kind of template for further nutrition, which undoubtedly corresponds to all the rules of a healthy lifestyle.
And here are the exit rules themselves, which were not developed by Kim Protasov himself, since after the memorable article no one else heard anything about him, but which have already become so entrenched in the minds of everyone who is familiar with this diet that they have become an integral part of it.
Approximate exit schedule:
- 6 weeks like 5, but on less fatty sour milk + 2-3 tablespoons of porridge on the water.
- 7 week as 6, we replace apples with other unsweetened fruits.
- 8 week as 7, add some dried fruits.
- 9 week as 8, add boiled vegetables + replace part of the milk with meat.
- From the 10th week, we begin to introduce light broths and other products of everyday life into the diet.
Gradually reduce the amount of dietary products. For at least 1-2 months, do not include in the diet (rice, pasta, bakery products).
However, since these rules are not unshakable, unlike the main ones that make up the Kim Protasov Diet itself, it is not forbidden to discuss the order and set of products, deliberately adjust them. But if you are not sure that you yourself are able to choose the right foods that should be introduced first of all, without violating the process of a smooth transition from the Diet to normal nutrition, then do not experiment - follow the Exit plan that is offered to you here. And of course, this site was created for this purpose, so that more experienced, and sometimes - and this is a great success - more knowledgeable in matters of nutrition could help you with advice.
Well, now you are armed with knowledge, support from like-minded people, a set of products - so what are you waiting for? Let's hit the road! And may success accompany you!
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List of products that can be consumed:
Only raw vegetables (it is permissible sometimes and in small quantities to use sauerkraut without sugar)
1 boiled egg per day
3 green (not sweet) apples
Lemon juice (not pulp)
Dairy products are not higher than 5% fat. Should be 1/3 less vegetables. This balance is a must!
From the 3rd week 300 grams of meat / poultry / fish / offal / seafood. We count the weight of the finished dish.
At least 1200 kcal per day.
You can eat at any time of the day, but carbohydrates (apples) are better before 18.00 in the evening.
At least minimal physical activity, so as not to burn muscle, instead of body fat.
2 liters of water per day (tea, coffee NOT included)
List of foods that should not be consumed:
Cereals and legumes (including soybeans)
Flour and bran, starch
Nuts and seeds
Sugar, sweeteners are also undesirable.
Crab sticks, sausage, sausages, ham.
Vinegar
Gelatin
Korean carrots and other salads that may contain oil or other prohibited foods
Mushrooms
sea kale
meat broths,
Vegetable broths and boiled vegetables.
Sour milk with additives and sweet yoghurts.
Avocado (fatty fruit)
Alcohol
For a long time, the diet of Kim Protasov, or, as the people call it “shuffling”, has confidently occupied the top of popular weight loss methods. WITH psychological point view, this is a very successful diet, as it does not limit the amount and time of eating.
Often, the majority of diets are associated with hungry fainting and constant “chocolate malaise”. What if it's not? What if there is such a diet that would eat a lot and weigh little?
Diet of Kim Protasov or Kima Protasova?
The diet of Kim Protasov is already widespread all over the world, but, paradoxically as it may seem, who Kim Protasov personally is is practically unknown. According to unofficial sources, this person is an Israeli doctor who published an article in 1999 under the attractive title "A thin cow is not yet a gazelle." There is no more information about him. Therefore, it is not at all surprising when someone says that he likes Kima Protasova's diet. Confusion is common here.
But still, despite the informational hunger on the topic of the author this method weight loss, Kim's diet itself has been tested by many people and is recognized as one of the most effective.
MAIN DIET RULEThe basis of Kim Protasov's diet is to eat as many raw vegetables as possible. But Kim does not encourage you to give up other joys of life either. Dairy products 5% fat, boiled eggs, apples, fried meat, fish, poultry - all this is allowed in this complex.
A detailed description of the diet of Kim Protasov
- The duration of the diet is 5 weeks. Plus, 5 more to exit the diet.
- First two weeks Kim Protasov's diet you can eat raw vegetables, as well as low-fat 5% cottage cheese and yogurt.
- Dairy products should be natural, without additives, without sugar and starch.
- It is also allowed to eat three green apples and one boiled egg per day.
- What to drink: it is better to give preference to water and green tea, although you can not limit yourself in the consumption of black tea and coffee, the main thing is to forget about sugar.
- With the beginning of the third week, we change the menu, which has already become familiar, a little: Kim Protasov recommends reducing the amount of fermented milk consumed and adding 300 g of fried poultry, fish or meat.
- During the fourth and fifth weeks, we do not deny ourselves anything on this list: meat (poultry, fish), raw vegetables, apples, low-fat dairy products, an egg. The main weight loss occurs during this period.
- As for the exit from the diet, it is gradual, with the gradual introduction of a new diet. By the way, after the first two “meatless” days of the diet, it will be difficult for you to eat even a small piece of meat. You will have to force yourself to do it. This interesting point is emphasized by everyone who went through the "Brawl" to the end.
5 weeks of Kim Protasov's diet
We offer to see and evaluate the effectiveness of the diet menu ( Reviews and results are below in the comments.), analyzing it week by week. And most importantly, its main advantage is the complete absence of psychological discomfort and hunger.
- First week
At the start of the "Brawl" you can eat any vegetables, cottage cheese or cheese with 5% fat content. All this you eat in any quantity. The time of admission, portion and sequence are not fundamental. Everything is done at your own discretion, based on desires. As for additional products, Kim Protasov refers to them as boiled chicken eggs and green apples. They need to be eaten limited quantity: no more than 1 egg and 3 apples per day. Also, one should not forget about the intake of fluid into the body, its volume should be 2 liters per day.
- Second week
The dietary regimen of the diet remains the same as on the first one. Same products, same restrictions and measurements.
- Third week
It is necessary to add 300 g of fried meat to the already familiar diet. It should be lean, preferably poultry or fish. As for dairy, its amount needs to be slightly reduced. Everything else remains unchanged. You also eat vegetables in unlimited quantities, drink up to 2 liters of water, if necessary, supplement the diet with a chicken egg and 3 apples.
- Fourth week
The diet remains the same as in the third week, only now you can already drink coffee and tea. Although it is better to give preference to a healthy drink - green tea. Whatever you choose, the main thing is to observe one condition - you do not need to add any sugar. Tea and coffee are not included in the 2 liters of liquid.
- Fifth week
The diet is completely identical to the fourth week of the diet. Getting out of the diet also has its own rules and light restrictions. Here, breakfast should be replaced with oatmeal porridge on the water. You can drink milk with 1.5% fat content, but not more than 300 ml per day. Two apples out of three must be excluded, instead of them, take other unsweetened fruits. Mangoes, dates and bananas are not allowed. We add vegetable oil to salads, but partially remove 5% milk oil, replacing it with one percent.
Kim Protasov's diet menu
During the Shuffle, it is allowed to include raw vegetables separately in the menu or mix them and get tasty, healthy salads (without dressing with vegetable oil and mayonnaise).
- Weeks: 1.2
- Breakfast: tomatoes with cucumbers and grated cheese.
- Lunch: salad of carrots, beets, cabbage and apples. A glass of kefir.
- Snack: apple, cottage cheese.
- Dinner: pumpkin, apple, cucumber and carrot salad.
- Week: 3
- apple, carrot and beetroot salad.
- fried fish (150 g), salad with egg, cheese, carrots and cabbage, yogurt.
- apple.
- fried skinless chicken (150 g), apple, salad with cucumber, tomato and cabbage.
- Weeks: 4.5
- cheese, tea/coffee.
- fried meat (150 g), beet, cabbage and apple salad.
- cottage cheese, apple.
- salad with cucumber, cabbage, carrot and apple, kefir.
As you can see, Kim Protasov created the diet menu in such a way that you can use the ready-made option that is given above, or you can create something of your own based on it. The main thing is not to forget about the rules of the diet and not to go beyond it.
The pros and cons of "Brawl"
Like many other weight loss systems, Kim Protasov's diet has pros and cons.
There is no need to limit yourself in food, you can eat whenever you want and as much as you like. Do not forget that vegetables are not only tomatoes, cucumbers, but also paprika, celery, broccoli, cabbage, carrots, zucchini, pumpkin and lettuce. Also, after the second week, you can add fruits (except bananas, mangoes, grapes, dried fruits).
Protasov's diet puts in order the metabolism, restores the work of the intestines. Since the body does not starve during the diet, it is quite easy to get out of it without consequences. It is enough to refrain from a large amount of fatty foods, although people who have tried this diet on themselves claim that at the end of it, they simply do not want to eat fatty and high-calorie foods.
Ease of remembering the diet regime: everyone can create their own diet menu, because it is very easy. The rules of the diet are quite simple and fairly loyal.
Dairy products are selected with a fat content of 5%. It is this fat content that contributes not only to getting rid of extra pounds, but also to the normalization of the digestive tract. Also, in combination with exercise can make the skin supple and toned.
The disadvantages of the Protasov diet include the difficulty in finding cheese with 5% fat content. Also, the disadvantage is that yogurts, kefirs and cottage cheese with additives are prohibited. And not everyone is pleased to eat unsweetened kefir or cottage cheese. Yes, and their purchase is a little difficult, you have to read the composition of each, clearly delving into the ingredients.
In the end, the pros outweigh the cons. Therefore, you have more reasons to go on this diet than to refuse it. Kim Protasov's diet is a great easy way to lose weight.
Protasov's diet recipes
Kim Protasov, whose diet is known all over the world, at first believed that the rules would be enough to properly maintain a diet. But, over time, it became obvious that without appropriate recipes, Protasov's diet would not be able to fully satisfy the needs of her followers.
So, we offer 9 original and mouth-watering Kim Protasov diet recipes that are so easy to cook in your home kitchen.
Protasov's recipes for 1 and 2 weeks of diet
OMELETTE Ingredients: - 5% cottage cheese (100 g), - boiled egg (1 pc.), - cheese.
Mix cottage cheese with grated on a coarse grater boiled egg put in the microwave for 2-3 minutes. Cool slightly and sprinkle grated cheese on top. It turns out healthy and tasty, and most importantly, the recipe does not contradict the rules of the diet.
CASSEROLE Ingredients: - cottage cheese 5% fat (100 g), - baking soda(one third of a teaspoon), - egg (1 pc.), - tomatoes (2 pcs.), - bell pepper (1 pc.), - garlic (third of a clove), - yogurt, - mustard, - salt.
Mix cottage cheese with half a portion of yogurt, add salt, egg and soda there. Pour onto a baking sheet and bake in the oven at high temperatures. Once the base is ready, take the tomatoes, peppers and garlic, pass them through a meat grinder. Add the second half of yogurt and mustard. Lubricate the finished casserole with the resulting mixture.
BEET SOUP Ingredients: - medium-sized beets (1 pc.), - Cucumber (1 pc.), - Small ginger root, - Red hot pepper (1 pc.), - Cheese (100 g), - Lettuce (40 g) , - kefir (50 ml).
Beets, cucumber and ginger must be grated on a medium grater. Red hot peppers and lettuce should be cut into small strips. Cheese cut into cubes. Mix everything in one bowl, salt a little. Mix. Mix kefir with 100 ml of cold boiled water and pour into total weight. The dish must be cooled, and you can eat.
GREEN SALAD Ingredients: - cottage cheese 5% fat (200 g), - long form cucumbers (4 pcs.), - Bulgarian pepper (1 pc.), - garlic (2 teeth), - dill, - salt, - pepper.
Cucumbers must be cut in half lengthwise. The middle, where the seeds are, must be carefully cut out from the vegetable. As a result, you should get a kind of "green boats". Do not throw away the cucumber center, but cut it into cubes. We also chop the pepper and dill. The garlic needs to be crushed to release the juice. We mix all the ingredients with cottage cheese, season and stuff the cucumber boats with the resulting mixture. It turns out very tasty and beautiful. You can also make sails for these boats with a toothpick and a thin piece of cheese.
STUFFED EGGSIngredients: - eggs (1 pc.), - half a clove of garlic, - melted cheese (1 tsp).
The egg must be boiled, cooled and cut in half lengthwise. Remove the yolk from both halves and put in a separate bowl. Add crushed garlic and a spoonful of melted cheese to the yolk. Mix everything and by kneading bring to a state of homogeneous mass. Slightly salt and fold back into the halves of the protein.
Protasov's recipes for 3,4 and 5 weeks of diet
There are also special recipes designed for cooking 3-5 week diets. As you can see, Kim Protasov's diet includes recipes for all of his intervals. And with them, losing weight becomes a creative culinary journey! Here are the recipes for 3-5 weeks:
FISH WITH MILK Ingredients: - cod fish (500 g), - 0.5% milk (100 ml), - parsley, - dill, - salt.
Add chopped herbs to cold milk, salt. We take an oven sheet and cover it with special foil. Put the fish on top and fill with seasoned milk. We leave the edges of the foil tucked up, the dish should be open. We heat the oven to 180 ° C, put the fish with milk in the oven and bake until tender. This process usually takes no more than 30 minutes.
CHICKEN CABBAGE SALADIngredients: - chicken fillet (400 g), - squid fillet (150 g), - bell pepper (1 pc.), - tomatoes (3 pcs.), - fresh cabbage (300 g), - apple (1 pc.) , - yogurt (150 ml), - lemon (1 pc.), - salt.
Boil chicken and squid fillet. Cut the chicken into small cubes, and cut the squid into strips 2-2.5 mm wide. Tomatoes and apples must be cleaned from the middle and cut into cubes. Sprinkle apples with the juice of one lemon (diluted with water in a ratio of 1: 2). Finely chop the cabbage, remove the seeds from the bell pepper and cut into cubes. Take a deep form and gradually add the ingredients. After adding each of them, the dish must be mixed. The sequence of connecting products is as follows: chicken, squid, peppers, apples, tomatoes, cabbage, yogurt. Salt the whole dish and mix again.
CHICKEN CUTLETS Ingredients: - chicken fillet (250 g), - onion(150 g), - egg (1 pc.), - salt, - pepper.
Pass the chicken fillet through a meat grinder along with onions. Add one egg to the prepared mass. Season the minced meat with salt and pepper, mix thoroughly until a homogeneous mass is obtained. Form small patties and cook with a double boiler. If there is no double boiler, you can boil water in a saucepan, put a colander, put cutlets in it and cover with a lid. Steam cutlets are cooked no more than 10 minutes.
SPICY BEANSIngredients: - green beans (800 g), - garlic (1 tooth), - Apple vinegar(1 tsp).
Trim the ends of the beans, cut the rest into 4-5 cm pieces. Boil water and throw the beans into it. It is necessary to cook on high heat for 4-5 minutes, then drain the water and put the beans on a sieve. Immediately put in a separate bowl, add crushed garlic and vinegar. Mix everything thoroughly and you can serve.
In the article we discuss the Protasov diet. You will get acquainted with the basic rules, features of the regimen, find out what foods are allowed to be consumed, how to cook dishes, what contraindications there are for it.
This diet is a special nutrition program for active reduction weight, which was developed by Israeli nutritionist Kim Protasov in 1999.
Basic principles
The principles of nutrition according to the Protasov system:
- nutrition according to a specific scheme, designed for 5 weeks;
- reducing the consumption of fatty foods (animal and vegetable fats);
- exclusion from the diet of fast (simple) carbohydrates - sugar, pastries, starch, pasta etc.;
- eating a lot of fiber and high-protein foods;
- the use without restrictions of "allowed" vegetables;
- mandatory exit lasting 5 weeks;
- maintaining water-salt balance throughout the entire scheme - unlimited fluid intake throughout the day;
- refusal of salt, carbonated, alcoholic beverages.
Advantages
Diet Benefits:
- getting rid of extra pounds in a short time;
- normalization of metabolism in the body;
- getting rid of toxins and toxins;
- increased intestinal peristalsis, normalization of stool.
Description by week
The first is the daily consumption of fresh vegetables in unlimited quantities, fat-free cottage cheese, sour milk drinks or low-fat cheese, as well as no more than three apples, one boiled chicken egg per day.
Second, the list is saved.
Third, lean red meat, poultry, and fish are added to the daily diet - no more than 250-300 grams per day, and the consumption of sour-milk drinks and cheese is reduced by about a third.
Fourth, fifth - the list of the third week.
Peculiarities
Diet features:
- Drink at least 2 liters of fluid throughout the day. It can be pure drinking water, green or black tea without sugar and artificial sweeteners.
- Cottage cheese, cheese should be no more than 5% fat.
- Dairy, sour-milk products - no more than 1.5% fat, but it is better to choose low-fat products.
- Yogurt should not contain additives in the form of berries, fruits, muesli, starch.
- Vegetable oil use no more than 15 grams per day.
- You can eat at any time of the day.
- If you can’t find low-fat cheese on sale, then you can limit yourself to eating cottage cheese.
- Eat vegetables mostly raw, you can also steam them or lightly boil them.
- It is better to start eating according to the system in the harvest season - from mid-summer to early autumn, when you can buy ripe seasonal vegetables.
Approved Products
Below is a list of vegetables, fruits, and other foods that are allowed:
- Vegetables: cucumbers, tomatoes, zucchini, radishes, white and red cabbage, carrots, bell peppers, eggplants, turnips, pumpkins, beets, celery, asparagus, leafy vegetables, herbs, as well as onions, garlic.
- Freshly made vegetable juices or smoothies.
- Of fruits, only green sour apples can be consumed.
- Lean meats and eggs: chicken, turkey, veal, beef, rabbit, horse meat, chicken or quail eggs.
- Fish and seafood: cod, river pike, pollock, flounder, tuna, chum salmon, river and sea perch, pike perch, scallop, shrimp, squid.
- Low-fat dairy, sour-milk products: cottage cheese, cheese, yogurt, sour cream, kefir, fermented baked milk, skimmed milk.
Forbidden
Products that are prohibited:
- Starchy vegetables - potatoes, corn, sweet potatoes, celery root, parsley, etc.
- Cereals, beans.
- Dairy, sour-milk products with a fat content of more than 5%.
- Soft types of cheeses, processed cheese.
- Fatty meats - pork, lamb.
- Meat and fish smoked products, sausages.
- Fast food.
- Pickles, marinades.
- Butter, margarine.
- Sugar, its substitutes.
- Bakery, bakery, pasta.
- Yeast.
- Purchased concentrated vegetable, fruit juices, soft drinks.
- Nuts, any snacks.
- Alcoholic drinks.
Menu for every day
Below is a sample daily diet for each week. The ingredients in the dishes from this menu can be changed at your discretion, the main thing is that they comply with the list of allowed foods, the nutrition rules established for each week.
For the first
- cottage cheese or cheese;
- cucumber, tomato and radish salad dressed with sour cream;
- 3 green apples;
- zucchini and carrot spaghetti;
- green tea or herbal tea.
For the second
- yogurt or cottage cheese;
- salad of raw beets, carrots, leafy vegetables with 1 tbsp. olive oil;
- 3 green apples;
- steamed zucchini and asparagus;
- boiled chicken egg - 1 pc. or 3 boiled quail eggs;
- green tea or herbal tea.
For the third
- salad of leafy vegetables, celery, grated cheese;
- yogurt or kefir;
- boiled chicken or turkey fillet;
- 3 green apples;
- baked pumpkin;
- green or herbal tea.
For the fourth
- cottage cheese;
- salad of cucumbers, eggs with sour cream, herbs;
- steamed fish with broccoli;
- vegetable smoothies;
- 3 green apples;
- green or herbal tea.
For the fifth
- boiled egg - 1 pc. or 3 boiled quail eggs;
- ryazhenka or kefir;
- boiled beef with Chinese cabbage salad;
- 3 green apples;
- carrot or beet cutlets;
- vegetable smoothies;
- green or herbal tea.
How to cook fish
When following a dietary regimen, you should not eat foods fried in oil. Give preference to cooking meat, steamed fish. However, if you have a non-stick cookware that can be used for frying without oil, you can cook fish in it. Below is a recipe for frying fish.
You will need:
- cod fillet - 400 grams;
- onion - 1 pc.;
- carrots - 1 pc.;
- low-fat sour cream - 2 tbsp.
How to cook:
- Wash, remove excess moisture from the fish fillet with a paper towel.
- Chop carrots, onions into thin rings.
- Heat the pan, put the fish on it.
- Add about 3 tablespoons of water to the pan, cover the fish with a lid, simmer for 5-7 minutes.
- Pour sour cream into the pan.
- Put onions and carrots on top of the fish, close the lid.
- Stew fish with vegetables until tender.
Calories:
Calorie content per 100 grams of product - 71 kcal.
carrot cutlets
Carrot cutlets can be steamed or in a slow cooker. In order for the cutlets not to fall apart during cooking, you can add flaxseed flour to them, which does not contain fast carbohydrates and is rich in fiber.
You will need:
- carrots - 700 grams;
- skimmed milk - 100 ml;
- chicken egg - 1 pc.;
- flaxseed flour - 4 tbsp
How to cook:
- Wash, peel, grate carrots on a coarse grater.
- Add a raw egg, milk, flaxseed meal to the minced carrot, mix.
- Form cutlets of the required size with your hands.
- Carefully place the cutlets in the steamer bowl on the middle compartment.
- Cook cutlets for 15-20 minutes.
Calories:
Calorie content per 100 grams of product - 59 kcal.
Exit
In order not to harm your health, to consolidate the results of weight loss, a gradual, competent exit from the diet is necessary.
Output circuit
- In the sixth week, it is necessary to maintain the same diet as in the fifth.
- From the beginning of the seventh week, add fruits to the diet. The exceptions are bananas, grapes, exotic fruits, dried fruits.
- During the eighth and ninth weeks, gradually add dried fruits to the daily diet, increase the number of meat dishes, and reduce the consumption of dairy products.
- From the beginning of the tenth week, eat broths or light vegetable soups, gradually, in small portions, introduce familiar dishes into the diet.
results
With strict observance of all the rules of nutrition and output, you can reduce weight by an average of 8-10 kilograms. Noticeable results are usually seen from the fourth week. In addition to weight loss, the diet helps to cleanse the body of toxins, tidy up the metabolism, increase intestinal motility and normalize stools.
Minus 10 kg.
For more active weight loss, fixing the result for a long time, it is necessary to lead an active lifestyle - take walks, do morning exercises Don't sit at the computer for a long time. However, when you are following a dietary regimen, it is worth refraining from active physical activity in the fitness room.
