What promises a tempting diet
The good thing about Kim Protasov's diet is that it's easytolerate, since there is no debilitating feeling of hunger, which puts pressure on the psyche during the observance of other methods of losing weight. The diet does not provide for a limitation of the menu by calories and weight. You can eat food at any time of the day or night for five weeks, eat any number of dishes, while noticeably losing weight, especially during the fourth and fifth weeks. To be sure of the promised results, it is worth trying the Kim Protasov diet, and in order for the kilograms not to accumulate anymore, you need to exit the diet correctly. By following the ten-week cycle of the Kim Protasov diet, you can lose a certain number of kilograms, which will allow the body to function normally. With the appearance of lightness due to the cleansing of the body, the chocolate and candy addiction will go away, and with it, excess fat and kilograms on the sides and stomach will go away. Therefore, Kim Protasov recommends the diet to those with a sweet tooth who do not have enough willpower to free themselves from addiction to sweet products.
Duration of the diet and what you need to eat
Kim Protasov's diet continues for five weeks.The first week is called cheese-yogurt-vegetable. You need to stock up on raw vegetables, cheeses and yogurts with 5% fat content. For variety, you are allowed to eat a boiled egg once a day, but you need to eat a lot of vegetables and dairy products with 5% fat content, drink a lot of tea, coffee without sugar and still water (at least 2 liters per day). So that such a menu does not seem sad, you can add green apples, no more than 3 pieces. And with such a set of products you can make a large number of dishes, for example, make a vegetable salad, grate them and add grated egg or mix with grated cheese, dilute chopped vegetables with yogurt or just dip bell pepper or tomato in it, mix tomato juice or cucumber pulp with yogurt. The flight of fantasy is limitless. You can safely eat as many of these dishes as you want for a whole week and forget about hunger during the next week, since vegetables, cheese and apples will become your favorite food. You won’t even want to eat an egg, which you so desired in the very first days. The body becomes light in the last days of the second week, and with it your thoughts, not burdened by the desire to eat several dishes of fatty meat and sweets, which is what nutritionist Kim Protasov promised. In order not to stray from the diet, at the beginning of the next week it changes a little: the consumption of cheeses and yogurts is reduced, but a consolation prize will be 300 g of fried meat, poultry or fish. Now the menu of the third, fourth and fifth weeks will consist of vegetables, apples, cheeses, eggs, yogurts and meat. Kim Protasov claims that the weight will begin to go away intensively by the end of the third week, and this will continue even after the diet has reached its end. When following the diet, there are options. Often they start with eating the products intended for the third week, adding dishes from other fruits, cereals, salads with vegetable oil to the apples. In other words, they develop recipes and eat according to their own plan. It is very important to drink enough water and juices. They will help the body cleanse itself and lose weight. Nutritionist Protasov explains how other components of the diet can help a person. To prevent the body from drawing protein from brain cells, muscles and major organs, Protasov advises consuming 80-100 grams of protein per day. In this case, a person will not suffer from memory loss and be irritated. If earlier the body processed another portion of chocolate or a bun, now it will actively break down complex carbohydrates, the task of which is to help the digestive system work with dedication, improve metabolic processes and raise the tone of the body. Complex carbohydrates will not allow fat to be deposited, so you need to drink 30 ml of water per 1 kg of weight. Protasov does not forbid drinking tea or coffee, but only without sugar or its substitute and milk.
How to get out of the diet correctly
To complete Kim's diet correctlyProtasova, to get out of it it is necessary to review the daily menu. Some dairy products are purchased with a fat content of 0.5-1%, but vegetable oil is added to salads at 15 g per day (3 tsp). This means that there is a gradual replacement of animal fats with vegetable fats. If we consider that three olives contain 1.5 g of fat, and three large almonds contain the same amount, then when adding them to the lunch or dinner menu, the consumption of vegetable oil in salads decreases. You will have to count the amount of fat consumed during the entire period of exit from the Kim Protasov diet. You can eat 30-35 g of fat per day, which is part of dairy, fried or steamed meat, fish dishes, in salad and eggs. The yolk of one egg contains 4-6 g of fat, and an egg - 100 kcal. Two apples out of three, allowed by nutritionist Kim Protasov, can be replaced with other fruits that do not contain much sucrose, that is, sweet and sour, it is forbidden to eat bananas, mango and dried dates. In the morning, vegetables are replaced with porridge. It is better to use coarse rolled oats (1-2 tbsp) and the appropriate amount of water for porridge, so that the portion is no more than 250 ml. A couple of dishes from low-fat cottage cheese and a vegetable salad are added to the porridge. The diet should be varied: some dairy products are replaced with low-fat meat or chicken or other products containing protein. Then they return to dairy products again, so that all changes are introduced gradually. As soon as the diet is completed, hardly anyone will have thoughts about bread with butter or fried potatoes with dumplings. The craving for sweets and chocolate will disappear. Nobody wants to gain extra pounds again, so nutritionist Kim Protasov lays a foundation of various dishes with his diet, which can be consumed in the future: when following the next five-week diet or to maintain the achieved weight. Even for people with normal weight, the Protasov diet brings great benefits: the body is cleansed and renewed, the figure improves due to the loss of a couple of kilograms.
Advantages and disadvantages of diet
What are the benefits of the Kim Protasov diet?It is easy to stick to such a diet due to the products included in it. The diet itself "does not put pressure on the psyche", does not create a stir around food. According to many losing weight, there is no unpleasant feeling in the solar plexus ("under the spoon"), as happens with a feeling of hunger. With the help of such a diet, metabolism, bowel and pancreas function are normalized. Fat tissue is reduced due to the fact that the diet allows you to balance proteins, fiber, minerals, vitamins, microelements and lactose. What are the disadvantages of the Protasov diet? During the first two weeks, a balance of dairy and vegetable products should be maintained: dairy can overload the body with proteins and fats, which is undesirable with a lack of carbohydrate food. Many are not used to eating "tasteless" products, without salt or added sugar. Only by the end of the diet, everyone begins to understand that unsalted and unsweetened products contribute to a subtle taste and sense of smell and reduce cravings for sweets. On the other hand, protein, calcium and lactose promote the breakdown of fat in the subcutaneous tissue, which is why fatty tissue is lost and muscle tissue is built up. Nutritionist Protasov recommends recipes with a large amount of non-starchy vegetables - with vitamins, minerals, microelements, fiber. During the diet, the intestines will work better when consuming vegetables to the maximum. Although nutritionist Protasov limits the amount of fat consumed in the diet, he does not completely exclude it, which is considered very correct. For those who nutritionist Protasov does not recommend following the diet, an explanation is given. The presence of a large amount of vegetables and food containing a small amount of starch is harmful for people with diseases of the upper gastrointestinal tract, which include chronic gastritis, gastric ulcer and duodenal ulcer, duodenitis, esophagitis. Starchy foods coat and protect the gastric mucosa from mechanical damage caused by the food itself. To avoid exacerbations of these diseases, the recipes of this diet should not be used. In the first and second weeks, meat is not consumed precisely because of the presence of fat, which is found even in lean turkey or chicken breast, in fish. Perhaps the monotony of the diet will bother someone at first, but a variety of recipes will brighten up the overall impression of the diet and will allow you not to interrupt the work of losing weight halfway. As for apples, according to nutritionists, they must be consumed throughout the course of the diet. They help to supplement the deficiency of pectins and carbohydrates. It is necessary to remember that in the dishes, the recipes of which are given below, it is necessary to add not too ripe and sweet apples. They have the lowest glycemic index, and they quickly and significantly increase blood sugar levels. Nutritionist Protasov recommends not to make a “snack” out of apples, but to add them to main dishes, and to eat them during the main meal of the day.
A collection of recipes for dishes recommended by dietician Protasov
Curd-apple envelopes You will need:
- lettuce leaves;
- grated apple;
- cottage cheese with cinnamon.
First, the apple needs to be peeled, grated andmix with cottage cheese. For each tablespoon of apple add the same amount of cottage cheese and cinnamon on the tip of a knife. Put 1 tbsp of the mixture on 1 leaf of lettuce. Wrap in the form of cabbage rolls. The envelopes go well with fermented baked milk. Kefir soup-cappuccino You will need:
- kefir - 70 ml;
- daikon - 30 g;
- parsley or mint.
Daikon gives the soup charm and piquant taste.reminiscent of radish in taste. It can be replaced with regular radish, cucumber, red bell pepper. Beat kefir with herbs and tomato in a blender. Place chopped daikon on the bottom of the cup, pour in the beaten mixture, garnish with a sprig of parsley or mint. Vegetables with delicate yogurt You will need:
- yogurt - 100 ml;
- turnip - 30 g;
- carrots - 30 g;
- cinnamon - to taste.
Turnips and carrots are cut into cubes, they are laid out in layers and sprinkled with cinnamon. Everything is poured with yogurt. Beetroot caviar You will need:
- beetroot - 1 small;
- carrots - 1 pc;
- sweet red pepper - 1 pc;
- curry - to taste;
- dill - 50 g;
- kefir - 50 ml;
- cottage cheese - 50 g.
Grind beets, carrots and dill in a blender, add cottage cheese and yogurt, curry to taste. Cottage cheese, greens and herbs casserole You will need:
- cottage cheese - 100 g;
- egg - 1 pc;
- greens — 3 tbsp. l.
Mix everything thoroughly, put it into molds and bake in the oven for 20-25 minutes. You can bake it in the microwave. Mushroom salad You will need:
- champignons — 2-3 pcs;
- white cabbage - 100 g;
- red sweet pepper - 1 pc;
- yogurt - 50-70 ml;
- soy sauce - to taste.
Cabbage, mushrooms and peppers are finely chopped. Everything is seasoned with yogurt and soy sauce.
