Diet food

Diet Protasova

Protasov's diet is a "democratic" way of phased weight loss with a minimum number of contraindications.

At the end of the twentieth century, the newspaper “Russian Israeli” published an original article by the famous nutritionist Kim Protasov, which turned people's minds over, as it forced them to completely rethink their eating behavior.

"Do not make a cult of food. A thin cow is not a gazelle yet," the doctor’s phrase rustled, like a sentence. In addition to a rigorous statement of the fact, Protasov presented for general familiarization an independently developed dietary nutritional scheme, with a description of the menu weekly and a list of allowed foods. Since then, after the first publication, the diet has been nicknamed in honor of the author, it still bears its name to this day.

The essence of the methodology

Kim Protasov's diet is designed for five weeks. Unlike most express programs (kefir, watermelon, cucumber, apple, chocolate), this weight loss technique does not cause stress to the body, but rather contributes to the systematic loss of extra pounds without compromising health.

Weight loss occurs as a result of the exclusion of simple carbohydrates and fats from the diet. And it is based on the use of vegetables, fruits, lactic acid products with a fat content of up to 5% during the first 14 days, as well as eggs, poultry, meat, greens from 3 to 5 weeks. In addition, carbohydrates with a high glycemic index, which slow down the process of losing weight, are completely excluded from the diet of a dieter. Thanks to this, it is possible to reduce the load on the pancreas, as a result, its work is normalized, and craving for sweets is reduced.

The abundance of protein in the menu contributes to the burning of adipose tissue and muscle building, and fiber, which is part of raw vegetables, normalizes the digestive tract, removes fluid, and provides a quick feeling of satiety.

The Protasov diet allows you to deal with 10 excess kilograms in 5 weeks, while its main advantage is that after the program ends, the weight does not return again.

It is noteworthy that cottage cheese, yogurt, vegetables can be eaten whenever and how much you want. From drinks it is allowed to drink purified water, green tea, weak coffee without sugar.

According to the reviews of those who have lost weight, "brawling" changes the taste of a person, as a result, the body gets used to a new healthy diet and there are absolutely no want to eat prohibited foods (fried, fatty foods, flour, confectionery).

The author of the diet claimed that during the observance of the protein - vegetable diet, a person loses weight as much as it is useful directly to his body. Intensive weight loss occurs between 21 to 35 days.

According to nutritionists, Protasov’s diet is recommended to be taken every year with the prophylactic purpose to unload the body, for everyone, even those who have no problems with being overweight.

Advantages and disadvantages

Despite the fact that the “brawl” was developed at the end of the last century, it gained popularity only at the beginning of the XXI century.

Advantages of the technique:

  • lack of strict food restrictions;
  • reduction in cravings for sweet "harmful";
  • wide range of permitted products;
  • building muscle mass (physical activity in combination with protein intake tones muscle muscles);
  • obtaining visible results after the second week of losing weight;
  • normalization of metabolism;
  • detoxification of the body;
  • intestinal saturation with bacteria and probiotics;
  • increased libido;
  • appetite suppression;
  • lack of psychological stress;
  • elimination of constipation (fiber, which is found in vegetables, stimulates intestinal motility);
  • improving the functional state of the skin;
  • availability (permitted products, unlike mixtures of Energy diets, can be found in any supermarket);
  • lasting result (with the correct exit);
  • feeling of lightness after eating.

Despite many advantages, the Protasov diet, if improperly observed or practiced in “forbidden” cases, can harm the body.

Contraindications for using the technique:

  • gastric ulcer, chronic gastritis, duodenitis, esophagitis;
  • lactose intolerance;
  • milk protein allergy;
  • metabolic disease;
  • kidney stones, bile ducts;
  • coronary heart disease, vegetovascular dystonia, hypertension, atherosclerosis;
  • irritable bowel syndrome;
  • pregnancy and lactation;
  • oncology.

In addition, the diet is not without flaws.

Cons of the diet:

  • lack of hot dishes during the first stage of the diet (provocation of pancreatic dysfunction);
  • insufficient intake of carbohydrate foods (in 80% of cases causes dizziness, fatigue, weakness);
  • the need to take "bulk" servings of vegetables - more than a kilogram per day (to achieve the daily calorie intake);
  • the need for a complete exclusion of alcohol;
  • monotonous diet.

Nutritionists strongly recommend that before practicing this weight loss technique, carefully study its advantages, disadvantages, contraindications and consult with your doctor.

Diet rules

Since the Protasov diet does not impose strict restrictions on food, in order to achieve a lasting result, exact observance of the fundamental rules is required. Violation of at least one of them slows down the process of losing weight and moves you away from the desired number on the scales.

The principles of the diet of Kim Protasov

  1. Choose natural dairy products. Under the ban food in which harmful additives are present: starches, dyes, sweeteners, thickeners, flavor enhancers, flavorings, stabilizers. The best option for daily use is home-made food.
  2. Observe drinking regimen. To stimulate the intestines on an empty stomach, it is recommended to use 500 milliliters of pure water (30 minutes before a meal). The daily fluid rate is 2 liters. Drink water in small portions (30 to 50 milliliters each), having previously distributed 70% of the daily volume in the first half of the day. Lack of fluid leads to hormonal imbalance, as a result, the effectiveness of losing weight is reduced by 2 - 3 times.
  3. Exclude the use of lozenges, lozenges or cough syrups. Ignoring this rule leads to the initiation of insulin triggers, and as a result, to an increase in hunger and cravings for sweet foods.
  4. Use only lean foods during the first two phases of the diet. At the same time, it is prohibited to completely exclude “healthy” fats from the menu, the daily norm of trideglycerides is 30 grams.
  5. Take multivitamin complexes to compensate for the deficiency of trace elements.
  6. Monitor the content of "hidden" salt in food. Excess of this substance leads to fluid retention in the body, the occurrence of edema and impaired heart function.
  7. Do not change the order of reception of permitted products.
  8. Monitor the condition of the body. If during the diet headaches, spasms in the intestines, pain in the epigastric region, pressure surges, renal colic, menstrual irregularities occur, you should immediately consult a doctor and interrupt the process of losing weight.

The following periods of "scuffle" are distinguished:

  • first stage "Adaptation" (1 - 2 weeks);
  • second stage "Intensive weight loss" (3 - 5 weeks);
  • The third stage is "Exit".

After the completion of the first stage of the diet, blood glucose levels normalize, and as a result, cravings for sugary foods decrease.

Due to this, in 14 days the weight is reduced by 2 - 3 kilograms. Compliance with the above rules, during the second "fixing" phase, will help to lose another 4 - 5 kilograms. However, one can talk about the results only with the correct exit from the diet.

Consider in detail the description of the week.

First stage

The diet for the next 14 days consists exclusively of dairy products with a fat content of 0 to 5% and vegetables.

What you can eat at the first stage:

  • lettuce;
  • paprika;
  • eggplant;
  • green beans;
  • zucchini;
  • artichokes;
  • parsley dill;
  • white cabbage, Beijing cabbage;
  • bow;
  • celery;
  • cucumbers
  • asparagus (except Korean);
  • bell pepper;
  • okra;
  • cottage cheese;
  • yogurt;
  • kefir;
  • cheese;
  • green apple (no more than 3 pieces per day and only after taking the main dish);
  • egg (1 piece per day).

Vegetables are preferably consumed raw, in extreme cases, minimal heat treatment is allowed, steam.

At first glance, in view of the strict restriction of products, 1 week may seem unbearable, but this is not so. From the above ingredients, you can prepare many healthy cocktails, salads, snacks that will diversify the menu.

In the first 14 days, it is important to ensure that the ratio of dairy products and vegetables eaten is 1: 2.

As a salad dressing, use fat-free unsweetened yogurt, fermented baked milk or lemon juice.

It is forbidden at the first stage:

  • sugar, sweeteners;
  • meat fish;
  • vinegar, sauces, mayonnaise, ketchup;
  • Korean carrots
  • sausage, sausages;
  • seafood;
  • gelatin-containing dishes;
  • honey;
  • packaged store juices;
  • soy products;
  • avocado;
  • meat broths;
  • fermented milk products with fillers, additives (muesli, fruits).

Considering the fact that during the first stage the body adapts to a new diet and this period is not easily tolerated, let us consider in detail the diet for losing weight for every day.

1 week menu
DaysBreakfastLunchDinnerHigh teaDinner
Day number 1Kefir - 200 ml, cheesecakesChamomile decoction, apple - 1 pc.Beetroot soup with kefir and gingerTomato Juice, Cucumber SaladApple, cottage cheese, kefir
Day number 2Green Boat SaladHerbal tea, appleBoiled egg, coleslawApple, carrot, pumpkin smoothieYogurt, low fat cottage cheese
Day number 3Bell Peppers, Tomatoes, Protasovsky OmeletApple Kefir SmoothieBalls of cottage cheese with garlic, salad of greens, onions, carrots, cucumbersChilling cocktail made from green tea, apple, cinnamon, iceCheesecakes, yogurt
Day number 4Stuffed egg, lettuceCarrot and apple juiceBeetroot salad with sour cream and garlic, egg, tomato juiceYogurt, appleCurd casserole, kefir
Day number 5Baked eggplant with cottage cheese, green teaBoiled eggGazpachoKefir, carrotsSalad "Freshness"
Day number 6Omelet "Protasovsky", yogurtApple, tomato juiceSauerkraut, bell peppers, green teaPumpkin, kefirCheese, cucumber salad seasoned with lemon juice
Day number 7Cottage cheese, yogurtCinnamon Apple JuiceCheese, tomato salad, eggCarrotWhite cabbage salad with sour cream, tomato
Daily menu, 2 weeks
DaysBreakfastLunchDinnerHigh teaDinner
Day number 8Baked bell pepper with cheese and garlic fillingAn AppleGreen Boat Salad, kefirCottage cheeseCucumber puree soup, yogurt
Day number 9Cabbage Salad, Stuffed EggTomato juiceGazpachoCheesecakes, green teaSalad with zucchini, onions
Day number 10Green peas, scrambled eggs, tomato juiceGreen tea, cheesecakesOkroshka from greens, radish, cucumbersCottage cheese, yogurtHerbal Tea, Carrot Casserole with Cinnamon
Day number 11Salad "Freshness", cheese, green teaYogurt-apple shakeBoiled egg, carrot and pumpkin juice, cabbage saladBaked applesSalad of greens, radishes, beets, garlic
Day number 12Apple Casserole, Herbal TeaCinnamon YogurtStuffed Protasovsky Egg, Cucumber, Tomato SaladTomato juiceGreen Boat Salad
Day number 13Carrot, bell pepper, lettuce, herbal teaBaked apple stuffed with cottage cheeseBoiled egg, beetrootApple and carrot juiceSalad of bell pepper, onion, herbs, tomato, seasoned with sour cream, kefir
Day number 14Protasovsky Omelet, tomato juiceYogurtGazpachoCheesecakes, green teaSalad "Freshness", kefir

Recipes for allowed first-stage meals

For a variety of menus of the first, second week, we recommend considering a list of the most popular "protas" dishes.

Recipes for their preparation

Beetroot soup


  • cucumber - 1 pc;
  • red pepper - 1 pc;
  • beets - 1 pc;
  • cheese - 100 g;
  • ginger root - 20 g;
  • kefir - 50 ml;
  • Lettuce - 40 g.

Cooking principle:

  1. Peel, chop vegetables and cheese.
  2. Ginger grate.
  3. Mix the crushed ingredients in one container.
  4. Dilute kefir with 100 milliliters of cold water, season vegetables.
  5. Before serving, cool the dish to 18 degrees, decorate with herbs.

Green Boat Salad


  • cottage cheese 5% - 200 g;
  • bell pepper - 1 pc;
  • cucumbers - 4 pcs;
  • dill;
  • salt;
  • pepper;
  • garlic.

The sequence of technological processes:

  1. Cut the cucumbers lengthwise into two halves, cut the seeds from the middle. Grind the resulting pulp.
  2. Chop bell pepper, dill.
  3. Peel the garlic, squeeze the juice.
  4. Shredded products mix with cottage cheese, salt.
  5. Stuff the cucumber boats.
  6. When serving, the dish can be decorated with a “sailboat” formed from a thin slice of cheese strung on a toothpick.

Stuffed Protasovsky Egg


  • processed cheese - 20 g;
  • egg - 1 pc;
  • garlic - 1 clove;
  • salt.

Cooking principle:

  1. Boil, cool the chicken egg, cut along in half. Remove the yolk from the resulting halves.
  2. Grind garlic with a garlic squeezer.
  3. Prepare the filling: combine cream cheese, yolk, garlic, mix thoroughly. Add the resulting mixture.
  4. Put the filling in halves of protein. When serving, sprinkle with hard cheese.

Salad "Freshness"


  • onion - 1 pc;
  • tomatoes - 2 pcs;
  • cucumber - 1 pc;
  • fat-free yogurt without fillers - 15 ml;
  • radish - 1 pc;
  • greens (dill, parsley);
  • salt;
  • pepper.

The sequence of creation:

  1. Thinly chop vegetables, fold in a salad bowl, mix.
  2. Grind greens, salt, pepper.
  3. Mix all the components of the salad, season with non-fat unsweetened yogurt without fillers. If desired, you can add an egg or cheese to the dish.



  • celery;
  • bell yellow pepper;
  • cucumbers - 2 pcs;
  • tomato juice - 150 ml;
  • onion - 0.5 pcs;
  • garlic - 1 clove;
  • lemon juice - 15 ml.

The sequence of work:

  1. Peel the onion and garlic.
  2. One cucumber, cut pepper into 3 parts, place in a blender. Add onion, garlic, pour tomato juice, 50 milliliters of purified water, chop until smooth.
  3. Dice the remaining vegetables, combine with mashed vegetables.
  4. Add gazpacho to salt, pepper, season with lemon juice, garnish with celery when served.

Omelet "Protasovsky"


  • cottage cheese - 150 g;
  • egg - 1 pc;
  • greenery;
  • salt.

The principle of preparation is as follows: beat the egg, add all ingredients to the air mixture, mix, pour into a baking dish, put in the microwave for three minutes.

Apple Kefir Smoothie


  • cinnamon;
  • lemon juice - 15 ml;
  • apple - 2 pcs;
  • yogurt - 200 ml.

To get a fortified drink, you need to mix the ingredients, beat in a blender. When serving, garnish with mint.

Second phase

After 14 days, the Protasov diet menu undergoes the following changes: 300 grams of meat or fish are added to lactic acid products, necrochmal vegetables. Moreover, in the process of preparing meals, it should be borne in mind that this weight is indicated in raw form.

Meat or fish may be boiled, steamed or baked without fat. It is strictly forbidden to fry it.

This is due to the fact that during cooking, the product absorbs all fat, becomes high-calorie, leads to the accumulation of body fat. As a result, the process of losing weight stops.

With the introduction of meat / fish into the daily diet, it is necessary to reduce the amount of lactic acid products consumed by one third. At the same time, the "green apple" (3 pieces / day) and the "egg" (1 piece / day) retain their positions. In addition, in the second stage, you can eat buckwheat, millet, oatmeal.

To prepare dressings and sauces for salads, use lemon juice, vegetable oil (sesame, linseed, olive), cream - under the ban.

Detailed menu for the day, 3 weeks

  • breakfast - pizza "Dietary", unsweetened tea;
  • lunch - beetroot and carrot salad with apple slices;
  • lunch - chicken baked in kefir;
  • afternoon tea - apple juice with cinnamon;
  • dinner - fish cake or buckwheat porridge, coleslaw.

Diet 4 weeks

No new products are introduced in the menu, you should adhere to the diet of the third week. Intensive weight loss occurs during this period, as the body is already accustomed to low-calorie foods and begins to actively burn body fat.

Sample menu 4 weeks a day:

  • breakfast - salad with tuna, avocado;
  • lunch - an apple stuffed with cottage cheese;
  • lunch - chopped chicken, beetroot salad with garlic;
  • afternoon tea - tomato juice, egg;
  • dinner - okroshka from vegetables, herbs.

5 weeks instruction

Starting from day 29, the process of losing weight "goes" to the finish line. The menu of the last week of the second stage consists of well-known dishes and products. At the same time, a feeling of hunger does not occur, taste preferences change, there is lightness from the lost kilograms.

Menu for the day of 5 weeks:

  • breakfast - cottage cheese casserole;
  • lunch - apple and yogurt dessert with cinnamon;
  • lunch - fish soufflé, a mix of cabbage, carrots, an apple;
  • afternoon snack - baked pumpkin with cheese;
  • dinner - oatmeal, apple.

Recipes for allowed second-stage meals

We bring to your attention a detailed description of the "protas" delicacies.

Pizza "Dietary"


  • egg - 1 pc;
  • cottage cheese 5% - 100 g;
  • bell pepper - 1 pc;
  • tomato - 1 pc;
  • garlic - 1 clove;
  • yogurt - 100 ml;
  • mustard;
  • soda;
  • salt.

Cooking principle:

  1. Beat the egg, add salt, soda.
  2. Mash the cottage cheese with 50 milliliters of yogurt, introduce the egg mixture.
  3. Pour the “protein” dough onto a baking sheet, bake in the oven at 180 degrees until cooked.
  4. Cool the prepared base.
  5. Half a tomato, bell pepper cut into rings.
  6. Prepare the sauce: pass the garlic through the garlic press, mix with mustard, salt, 50 milliliters of yogurt. From the second half of the tomato make tomato puree. Add to sauce. Lubricate the cake with the resulting dressing, put chopped vegetables on top, sprinkle with cottage cheese, put the pizza in the microwave for 5 minutes.
  7. When serving, garnish with herbs.

Kefir Chicken


  • kefir - 200 ml;
  • chicken breast - 300 g;
  • garlic - 1 clove;
  • spices (basil, chili pepper, cloves, caraway seeds, rosemary);
  • salt.

Cooking Technology:

  1. Wash, cut into 3 parts chicken fillet, beat off.
  2. Put the meat in a container, season with salt, spices, pour kefir so that the liquid completely covers the bird, marinate for 2 hours.
  3. Preheat the oven to 200 degrees.
  4. Put the fillet in a heat-resistant form, add 50 milliliters of marinade, cook for 50 minutes.

Fish souffle


  • pollock fillet - 300 g;
  • egg - 1 pc;
  • milk - 50 ml;
  • salt;
  • lemon juice - 5 ml;
  • spices (dried onions, ground coriander, thyme, hot pepper).

Cooking sequence:

  1. Cut the fish into small pieces (2 cm x 2 cm), put in a mold.
  2. Egg, salt, spices, beat milk. The resulting mixture pour fish.
  3. Preheat the oven, put the souffle in the oven for 25 minutes. Bake at 180 degrees.
  4. When serving, garnish with lettuce, cherry tomato.

Seafood salad


  • peeled shrimp - 200 g;
  • Bulgarian red pepper - 1 pc;
  • fat-free yogurt without additives - 100 ml;
  • tomato - 1 pc;
  • lettuce - 1 pc;
  • hard cheese - 30 g;
  • lemon juice - 5 ml;
  • salt.

The sequence of work:

  1. Boil shrimps, set to cool.
  2. Cut vegetables, cheese, greens.
  3. Mix the ingredients, add salt, spices, yogurt, lemon juice.

Chopped Chicken Cutlets


  • egg - 1 pc;
  • chicken breast - 300 g;
  • garlic - 2 cloves;
  • onion - 0.5 pcs;
  • salt;
  • spice.

Cooking Technology:

  1. Prepare the minced meat: put all the ingredients in a blender bowl, grind.
  2. Form cutlets with the resulting meat mixture.
  3. Place in a double boiler, bake for 20 minutes.

Baked fish with vegetables


  • blue whiting fillet - 300 g;
  • kefir - 150 ml;
  • mustard;
  • arugula;
  • cauliflower;
  • ginger;
  • salt;

Cooking principle:

  1. Peel ginger, chop in a blender.
  2. Wash greens, cauliflower, the latter, in turn, divided into inflorescences.
  3. Cook the marinade. Mix salt, mustard, chopped ginger.
  4. Rub the fish fillet with marinade, put in a bowl, add arugula, cauliflower, pour kefir on everything.
  5. Put in the oven for 20 minutes, cook at a temperature of 200 degrees.

The above low-calorie dishes will help diversify the menu of losing weight and minimize the likelihood of disruptions.

The third stage is the "exit"

It is important to return to the usual diet slowly and systematically. If, at the end of the diet, "pounce" on fatty and sweet foods, then the weight will quickly return. In addition, the risk of pancreatitis or indigestion increases. It is possible to eliminate the likelihood of these problems occurring by following a five-week program that provides the correct way out of the “scuffle”. The proposed diet should be taken as the basis of the daily menu.

Weekend Protasov Diet

6 week

Replace half of the fermented milk products consumed during the previous 7 days with non-fat analogues, add 15 milliliters of vegetable oil to the diet. The daily intake of fats is 30 - 35 grams. The sixth week menu can be supplemented with olives or nuts (up to 50 grams), proportionally reducing the amount of oil consumed. You can determine the fat content of foods and create a diet by using special tables in the "about diet" section on Kim Protasov's official website;

7 week

Replace two green apples with other fruits: plums, unsweetened pears, oranges. Under the ban - dates, mangoes, bananas, persimmons. The menu of the previous week supplemented with 100 grams of oatmeal;

8 week

Enrich the "previous" diet with dried fruits (prunes, dried apricots, figs) - 150 grams;

9 week

Add boiled vegetables to the menu: beets, carrots, potatoes, pumpkin. Replace half of the dairy products with lean meat (chicken, turkey, rabbit, veal) or low-fat fish (pollock, hake, perch, cod);

10 week

In the last 7 days of leaving the diet, systematically reduce the number of dietary products, replace them with the usual dishes that contain fats and carbohydrates. In the tenth week, it is allowed to eat "light" broths.

Reviews of dietitians (Natalya Kravtsova, Galina Aniseni, Kim Protasov) and weight loss indicate more lasting results if, at the end of the diet, refrain from eating rice, pasta, bakery and confectionery products for a month.

Common mistakes

Kim Protasov's diet is a gentle weight loss technique that helps to lose 7-10 kilograms of excess weight in 5 weeks, while maintaining the relief on the body. In addition, a special diet allows you to cleanse the body of toxins and normalize metabolism. This is evidenced by the photos before and after losing weight of people, presented on the official website of the nutritionist.

If, with careful observance of all the rules, the technique does not bring the desired effect, it is worth checking the correctness of its implementation.

Common mistakes "according to - Protasov"

  1. Cutting your daily diet to 300 to 400 calories. Minimum food intake during the first stage leads to weight loss up to 6 kilograms. However, after the termination of the diet, there is a return of lost kilograms. This is evidenced by the reviews and results of people who have lost weight and the author of the method, Kim Protasov.
  2. Refusal of breakfast. Skipping a morning meal in 90% of cases leads to overeating at lunch and pancreatic dysfunction.
  3. Unaccounted meals. The calorie content of the daily diet is important to calculate taking into account even minor snacks.
  4. Binge eating. This is due to the fact that the allowed low-calorie foods, as a result, often a desire to increase the portion of the dish to saturate the body.
  5. Refusal of snacks. If every 4 hours you don’t eat food, then the body, going into the "fasting mode", reduces protein synthesis and slows down the metabolism. Protein products (raw nuts, cottage cheese, yogurt) are the best option for additional meals.
  6. Calorie counting "on the go." If you do not determine the energy value of the daily diet in advance, the risk of consuming "excess" food doubles.
  7. Excessive consumption of feta cheese. Salt retaining water in the tissues causes edema, as a result of which the weight does not decrease.
  8. Lack of physical activity. To lose 1 kilogram of weight, you need to burn 7500 calories more than a person ate.
  9. The use of sweet curds, glazed or processed cheeses, dairy products with a long shelf life (10 -14 days). In the composition of these products there are sugars, starches, unnatural additives that help slow down weight loss.
  10. Violation of the drinking regime. Inadequate water consumption leads to a slowdown in metabolism, and, as a result, to stop weight loss.
  11. Heat treatment of food. The diet of Dr. Protasov involves the use of raw vegetables. There are baked products, especially at the first stage, it is recommended extremely rarely - a maximum of 1 time in 5 days.
  12. Eating exclusively dairy products. Deficiency of complex carbohydrates in the daily diet leads to a slowdown in fat metabolism and the formation of ketone bodies that provoke intoxication of the body.

Compliance with the fundamental rules of the diet, correcting mistakes made - a guarantee of quick and effective weight loss.

Frequently asked Questions

After how many days do you lose weight on a "brawl"?

The first results are noticeable after 14 days (minus 1 - 3 kilograms). Compliance with the fundamental principles of the diet and the correct way out of it guarantee a systematic weight loss in 10 weeks to 10 kilograms.

Is it acceptable to eat cheese with a fat content of more than 5%?

Not. Kim Protasov under the term "cheese" means the reception of grain or home-made low-fat cottage cheese 1 - 5%. The best solution is to use a "dense" fermented milk product made by yourself. To create 5% cheese at home, you will need the following ingredients:

  • whole milk - 250 ml;
  • cottage cheese 5% - 1 kg;
  • edible sea salt - 4 g;
  • raw egg - 1 pc;
  • melted butter - 15 ml;
  • baking soda - 1.5 g.

The principle of preparation is as follows:

  • pour cottage cheese with hot milk (50 - 60 degrees) and boil for 10 minutes over low heat;
  • discard the boiling mass on a sieve and let stand for 15 minutes;
  • add oil, soda, salt, egg to the mixture and mix thoroughly;
  • boil the resulting mass to a state of "ductility" (constantly stirring);
  • put the mixture into a container and press down.

It is advisable to cook homemade cottage cheese in small portions at least once every two days.

Eating apples is a prerequisite for a diet?

No, they are an additional product to maintain the balance of carbohydrates in the body. Replace the apple with other fruits is prohibited.

Is it possible to watermelon on a Protasov diet?

It is impossible. Watermelon is a product with a high glycemic index. Since berry intake leads to a sharp increase in blood glucose and the release of a large dose of insulin, the author of the diet classifies it as a prohibited ingredient.

Can I add herbs and spices to my food?

Yes. At the same time, it is important to ensure that only natural ingredients are included in the seasonings. Vanilla sugar is prohibited.

Should salt be completely excluded from nutrition?

Not. Salt can be consumed in minimum dosages - 5 grams per liter of liquid.

What is fraught with the use of one piece of cake (stall)?

Taking even a small portion of “fast carbohydrates” upsets the insulin balance, which is “responsible” for the deposition of adipose tissue. As a result, there is a return of lost weight.

Is it possible to repeat the course immediately after its completion?

Not. The maximum duration of the three-stage Protasov diet is 10 weeks (5 - compliance, 5 - exit). After this, the body needs rest. Ignoring this recommendation is fraught with problems with the digestive tract, return of the thrown off weight and constant breakdowns. The optimal frequency of therapy is once a year.

What kind of porridge is better to exclude at the exit from the diet?

Rye, rice, pea, semolina, bean, lentil, wheat, bean.


Protasov's diet by day is a mild weight loss program that is designed to safely eliminate excess weight (up to 10 kilograms), while maintaining maximum muscle mass and the rate of healthy metabolic processes. Considering the fact that the menu for 5 weeks consists of 60-70% fresh vegetables, in the process of observing the dietary regimen the body is saturated with useful substances, vitamins, trace elements, the eradication of bad eating habits, and the basics of proper nutrition are grafted.

The key to successful weight loss according to the method of Kim Protasov is strict adherence to the fundamental rules of a nutritionist. Diet should be practiced no more than once every half a year. At the same time, after leaving the protein-vegetable program, you should limit the intake of fats, fast carbohydrates - pasta, sweets, bakery products.

Watch the video: Диета Кима Протасова.первая неделя. (January 2020).