Basic principles and dietary recommendations
The fact is that its author is a supportercomfortable weight loss and a staunch opponent of the lightning-fast loss of a good ten kilograms in a week. It still becomes a little sad that you will have to put an end to sugar once and for all. You can drink tea and coffee as much as you like, but without sweets, and sugar substitutes are also contraindicated. Water should be present in a volume of 1.5-2 liters. But it is not forbidden to eat permitted foods in any quantity and at any time of the day or night (yes, and night too), so as not to feel hungry. And these are raw vegetables, cheese and yogurt (without sugar and 5% fat). Cheese should not be of any particular type, the main thing is that it does not exceed the fat content of the same yogurt. Later, fish and meat will definitely be added to the diet, but low-fat ones. A categorical "no" will have to be said to baked goods and other sweets, cereals, potatoes and pasta, as well as alcoholic beverages. Sausages, soups, products with added soy and gelatin, fermented milk products containing various additives and sugar are prohibited.
How it works in practice
Protasov's diet, the menu of which is designed for 5weeks, involves stages of entering the diet and gradually exiting it. Therefore, the first and second weeks are the period when the body gets used to the new menu - these are all the products listed above, but a boiled egg per day is also allowed, and a maximum of 3 green apples. Exiting the diet will take as many weeks as the diet itself lasts. Having embarked on the path of healthy weight loss, you should be patient and realize that this process is not for one week, as is the case with most strict mono-diets. The first two weeks, when only vegetarian recipes are used, give the body the opportunity to cleanse itself and prepare for more balanced food. However, a free regime of vegetable consumption will relieve hunger and give a feeling of lightness and a surge of energy. In order not to "get bored" without meat and fish products, it is allowed to eat vegetables in the form in which a person is most comfortable. If you just like to gnaw on a cucumber, cabbage, lettuce leaves or carrots, so be it. And if it is more pleasant in the form of a salad, then you can make a large bowl of it from all sorts of vegetables, cut or grate an egg with cheese and pour it all with yogurt. It is best to use the recommendations of Kim Protasov in the summer, because it is in the summer that there are a lot of vegetables and fruits, and you can be sure of their freshness and one hundred percent benefit. Of course, today all products are available in winter, but it will be more expensive, and still, vegetables grown in a greenhouse are significantly inferior in their properties to natural summer fruits grown in the sun. Thus, the diet limits the consumption of carbohydrates, but due to the presence of yogurt and eggs in the diet, it provides the necessary protein and calcium. Therefore, you should not be afraid of negative consequences in the form of brittle hair and nails. Low-calorie meat, whole grain bread and a little pastry during the day can be eaten, but everyone who has experienced the effects of the Protasov diet claim that by the end of the second week, the craving for high-calorie foods disappears by itself, so that even a boiled egg becomes unnecessary. When meat and fish are introduced, the consumption of cheese, which is a fairly high-calorie product, should be reduced. The disappearance of kilograms should not be expected earlier than the third week from the start of the diet, and even then it will be very slow. Those losing weight begin to notice a significant result only in the last weeks. Despite the duration of the entire process, it is much easier to follow the recommendations of this diet than any other. But the transition to a traditional menu (dumplings, pasta, fried foods) will not happen overnight. This is not at all because the body has become unaccustomed. Metabolism has normalized and the rhythm of the pancreas, which is responsible for the craving for sweets, has changed. And the maximum of vegetables improves bowel function. Apples, which are a must-have, help the body get pectins and carbohydrates. The approximate menu for one day looks like this: 1st and 2nd weeks:
- Breakfast: cottage cheese, dressed with grated apple, yogurt or low-fat sour cream, tea without sugar.
- The second breakfast: an apple or fresh vegetables.
- Lunch: salad from vegetables, a slice of cheese, a glass of tomato juice
- Afternoon snack: an apple.
- Dinner: cream soup with fresh vegetables, seasoned with yogurt or yoghurt, egg, tea.
3rd - 5th weeks:
- Breakfast: egg, salad with yogurt, tea.
- The second breakfast: a salad of vegetables with the addition of chicken fillet.
- Lunch: fried chicken meat (100 gr.) With lettuce leaves, tea.
- Snack: 2 apples, a glass of yogurt.
- Dinner: boiled or steam fish (100 grams), vegetables.
Meanwhile, there can be many more snacks,but they all consist only of fermented milk products and raw vegetables. On the Internet, you can find the Protasov diet, where the menu includes soups with potatoes, and salads are dressed with vegetable oil. It must be said that this has nothing in common with the above-mentioned diet. For 5 weeks, any soups, except for mashed vegetables in the form of puree, and vegetable oil are excluded. Only after the fifth week, other products gradually begin to appear in the diet. Many nutritionists are in complete agreement that the Protasov diet frees a person from addiction to sweets. By slightly adjusting the menu after the entire weight loss course, including other fruits and cereals, you can make it a permanent healthy diet. Fats in the diet are also limited, but not completely excluded. They are present in the diet, after a few weeks, in the form of lean meat, which is not completely devoid of fats.
Nourishing, tasty and varied
In addition to general recommendations, the Kim Diet containsПротасова и рецепты. Меню третьей недели несколько отличается от первых двух, но только тем, что к овощам, яблокам, сыру и йогурту можно добавить 300 граммов постного мяса, курицы или рыбы. Количество сыра и йогурта сокращается, но они не исключаются совсем. Таким рацион остается в течение трех недель. Чтобы жизнь на овощах и зелени не казалась очень однообразной, можно включить кулинарную фантазию и изобрести массу вариантов всевозможных салатов. Например, к традиционным салатным ингредиентам, таким как помидоры, огурцы, болгарский перец и лук можно добавить натертую на крупной терке или соломкой редьку. А приправить все это лучше солью и сбрызнуть уксусом. Чтобы вкус был побогаче, туда же отправить вареное яйцо. Рецепты салатов можно разнообразить настолько, что никто из знакомых и не поверит, что это разрешенные диетические блюда. Так, оригинален и необычен на вкус салат из омлета, пожаренного без масла. Одно яйцо ведь разрешено, вот его и следует взбить с молоком, и пожарить на сковороде с антипригарным покрытием тонкий омлет, который впоследствии разрезается на квадратики или соломкой и смешивается произвольно с овощами, натертым плавленым сырком и йогуртом. Только нужно учесть, что салат получается довольно калорийным и съесть его следует в середине дня. Не стоит злоупотреблять таким блюдом на протяжении всего дня, чего нельзя сказать о салатах, в которых присутствуют только овощи. Не возбраняется приготовить салат с участием рыбных консервов в масле, однако масло сливается до того, как рыба разминается вилкой. Салат готовится слоями, где один из слоев может составить белок, а другой желток, затем любые полюбившиеся овощи. Каждый слой смазывается йогуртом. Блюдо получается сытное и вкусное. В примерное меню из салатов можно включить любой сорт капусты: цветную, белокочанную или брюссельскую, которая хорошо сочетается с натертой морковью, зеленым горошком, зеленью. Такой салат можно приготовить как с участием йогурта, так и просто перетерев все ингредиенты с солью и сбрызнув сверху уксусом или лимонным соком. Одним из вариантов диетических салатов можно назвать салат из консервированной кукурузы. Отрадно, что примерное меню Кима Протасова не исключает употребление специй, чеснока, лимонной кислоты и уксуса (в самых малых количествах), что придает блюдам пикантный, далеко не пресный вкус. Кому нравится, можно добавлять в салаты корицу, имбирь. Итак, для приготовления салата из кукурузы, первым делом измельчается чеснок на чеснокодавке или терке и смешивается с перцем, солью и лимонным соком. С этой смесью соединяется кукуруза, которая красиво укладывается на лист салата. Ну, чем не ресторанное блюдо?! Очень аппетитны своеобразные «бутерброды», оформленные на кружочке помидора. Для этого в йогурте смешивается сыр, чеснок, перец и раскладывается сверху на помидор. Что касается приготовления мяса, когда оно вводится в вегетарианское меню, то его лучше жарить без жира или запекать в духовке. Прекрасно подойдут для этой цели рецепты запекания в течение часа курицы на соли или куриной грудки в сметанном соусе. Когда мясо становится доступно для питания, его так же можно добавлять в салаты. Кусочки курицы просто обжариваются на сухой сковороде, остужаются и отправляются в любой салат. Хорошо она сочетается с капустным. Примерное меню Протасова не исключает такого ингредиента, как креветки, в составе салатов. А кто пробовал в свое время окрошку на кефире или сыворотке вместо кваса, не будет против и «протасовской» окрошки на йогурте.
Getting off the diet is the key to success
Recommendations for a gradual transition toThe usual diet is not new, but not all those who want to lose weight after a weight loss course gradually increase the calorie content of their meals. And in vain. Many note that the Kim Protasov diet is good precisely because it has a long rehabilitation period. After a five-week diet, the diet still remains the same, but you can season the salad with vegetable oil or replace apples with other types of fruit, except for bananas. In the meantime, 5% yogurt, on the contrary, is replaced with low-fat. After another week, porridge is introduced for breakfast, both on water and milk. You need to start with literally 2-3 tablespoons. A handful of nuts will bring pleasure. You need to try to stretch the output for at least 5 weeks, gradually increasing the proportion of fat in the diet, maintaining it at 30-40%. Soups should be present only in the last week. For 2 months, you should forget about pasta, sweet bread and rice.
Effectiveness and feedback
Information about Kim Protasov's diet is not availableis no secret, but the author himself does not want to show his face to the general public. However, his diet is recognized not only by ordinary people, but also by specialists in the field of dietetics, because the diet does not have any strict contraindications, it cleanses and heals the entire body. People with gastrointestinal diseases should approach the diet with caution. It is recommended to pay attention to the amount of salt and fat content of cheeses. Some nutritionists believe that the translators of the text of Kim Protasov's diet most likely make an inaccuracy, calling granular cottage cheese cheese. In Israel, pressed, low-fat granular cottage cheese is very common, which is what the author means. Instead of the recommended yogurt, kefir with a fat content of 3.2 or fermented baked milk will do just fine. Milk and yogurt with additives are excluded. But taking multivitamins and microelements and moderate physical activity will only be beneficial. Those who have tried the diet report a colossal weight loss in 10 weeks: from 8 to 12 kg. Even with some violations of the diet, the weight loss is at least 5 kg over the allotted period. At the same time, the waist and hips are significantly reduced in circumference. And yet, despite all the positive reviews, the diet is recommended for use no more than once a year, from mid-summer until the end of the fall season, when it is easier from a financial point of view and healthier in terms of food quality. It is important that the results achieved last for a very long time.
