Kim Protasov's diet: a detailed description of the weekly menu for every day

If you want to lose weight, while not undermining your health and not gaining extra pounds, then you should definitely read a detailed description of the Protasov diet.

The basic principles and essence of the diet of Kim Protasov

The essence of the diet is quite simple - remove the extra pounds, while not harming. It is designed for five weeks and allows you to start the process of losing weight without introducing the body into a stressful mode. This is followed by an exit and a smooth recovery.

The diet is based only on healthy foods, but fast carbohydrates and fats are practically eliminated.

• In the first weeks you can eat dairy products of low fat content, and then there is a transition to meat and poultry.
• Food that can be eaten during the diet contains a lot of protein. This leads to the fact that it is the extra pounds that disappear, and the muscle mass remains.
• The diet allows you to get rid of cravings for sweet and harmful products, removes fluid from the body and does not cause hunger attacks due to fruits and vegetables.

To successfully lose weight, you must adhere to the principles of this diet:

• The diet lasts five weeks, but you can still add 30 days to go.
• At first, only raw vegetables and sour-milk products are allowed to be consumed. Moreover, their ratio is this: 30 grams of “milk” - 70 grams of vegetables. And on the day they should be no less than a kilogram for women and two kilograms for men. Allowed to eat apples, but only green and no more than three pieces. There are no restrictions on vegetables, only potatoes are prohibited and beets are undesirable.
• After 2 weeks, it is allowed to eat 300 grams of lean meat, poultry or fish, but the amount of milk drinks will have to be reduced.
• If you decide to drink yogurt, then it must be natural, without additives.
• There is also a restriction on salt - no more than three grams per day, but other spices can be used.
• Water must be drunk at least two liters per day.
• There should be at least five meals a day, but in small portions.
• The amount of fat is strictly limited - only 30 grams per day and these are healthy fats from lean foods.
• It is advisable to take vitamin complexes with minerals in order to avoid their shortage.

Carefully monitor your condition. If suddenly it becomes bad, then you should abandon the diet and visit a doctor.

Advantages and disadvantages

The diet of Kim Protasov, like any other, has its drawbacks and advantages, which you must definitely familiarize yourself with before starting the process of losing weight.

Pros:

• There are no strong restrictions and feelings of hunger.
• Craving for harmful products and sweets disappears.
• There is an opportunity not only to lose weight, but also to build muscle if you play sports.
• The metabolic processes and microflora of the stomach will improve.
• It will be easier to control your appetite.
• The mental state will improve, problems with stool will disappear, and libido will also increase.
• The result will remain for a long time.

Minuses:

• At first, diets are forbidden to eat hot food, and this may not have a very good effect on the pancreas.
• Fatigue and weakness may occur due to a sharp decrease in the amount of carbohydrates.
• You have to eat a lot of vegetables, so it's best to stick to this diet in the summer.
• Complete abandonment of alcohol for the indicated period.

Prohibited Products: List

The diet in this diet is not too diverse, you will have to get used to it.

Therefore, the list of products that are strictly prohibited is quite impressive.

1. Preservation.
2. Any alcohol.
3. Vegetables are not raw.
4. Pickles and smoked meats.
5. Sweets, sugar and substitutes.
6. Sausages.
7. Crab sticks.
8. Supplements, except vitamins.
9. Juices from packages, milk, cocoa.
10. Milk drinks with additives.
11. Mushrooms, legumes, cereals, soy.
12. Honey, vinegar.

Weekly diet details

That’s the most important thing. Protasov's diet consists of three periods and five weeks.

Periods

1. It takes 1-2 weeks, called adaptation. During this time, you begin to get used to nutrition, craving for sweets disappears, up to 2.5 kilograms of fat is lost.
2. The period from 3 to 5 weeks. There is a process of active weight loss. You can remove up to five kilograms.
3. And the last step is the way out. Only when he passes will it be possible to fully appreciate the result.

The weekly description is described below.

First

In the very first week, only raw vegetables are allowed to eat, without any heat treatment, and dairy products, such as natural yoghurts or cottage cheese. You can treat yourself to green apples, but only in the morning. But you can eat a lot of vegetables at any time of the day. One boiled egg is also acceptable.

Second

The second week is no different from the first. All the same as before is permissible. The most important thing - do not abuse “milk”, it should be less than vegetables. If possible, discard the egg.

Third

This week, you are allowed to eat some meat, for example, low-fat chicken, turkey or beef, but not more than 300 grams per day and not fried. Dairy products are declining.

Fourth

The basis of nutrition is still raw vegetables with a small amount of meat. The difference is that the active phase of losing weight begins.

Fifth

Allowed to eat the same as in 3-4 weeks. The amount of dairy products is cut three times, but you can add a little millet, oatmeal or buckwheat.

Sample menu for every day

Pay attention to the daily rate of products.So, in the first week there should be about one and a half kilograms of vegetables, a little more than 500 milliliters of milk drinks, one boiled egg, three green apples and two liters of water are admissible.

What you can eat in the first week:

An approximate menu of the second seven-day:

Sample menu of the third week:

• Breakfast: herbal tea, a little cottage cheese.
• Snack: any salad made from raw vegetables.
• Lunch: slices of chicken, baked in the oven.
• Snack: a glass of natural juice from apple.
• Dinner: buckwheat, baked fish, some vegetables.

Sample menu of the fourth week:

• Breakfast: tomatoes, tuna.
• Snack: apple, cottage cheese.
• Lunch: chicken cutlets, vegetable salad.
• Snack: juice, one egg.
• Dinner: kefir okroshka with herbs and vegetables.

Sample menu of the final stage:

• Breakfast: casserole.
• Snack: fruit and a glass of liquid yogurt.
• Lunch: vegetable mix, baked fish.
• Snack: a glass of unsalted tomato juice.
• Dinner: oatmeal with an apple.

How to get off the diet of Kim Protasov?

The last and no less important stage of this diet is the right way out. The period lasts the same five weeks. You need to eat properly, observing the amount of fat - they should not be more than 35 grams per day.

In addition, there are other nuances that must be observed. At first glance it seems that it is difficult, but after several weeks of preparation you can easily cope with it.

• We remove sour-milk drinks and instead of them we begin to use low-fat dairy products.
• Introduce healthy fats in the form of three tablespoons of olive oil and a small amount of nuts.
• Be sure to consider all incoming fats from meat, poultry and fish. In total, no more than 35 grams should be released per day.
• It is allowed to eat porridge, for example, oatmeal or buckwheat, but very little. And cook them only on water, no milk, butter and tablespoons of salt.
• Instead of three apples, now you can eat only one, but other fruits are introduced.In principle, any, except the most high-calorie ones - bananas, avocados and grapes.
• In the eighth week, you can pamper yourself a bit and start eating dried fruits. First of all, dates, dried apricots, raisins, prunes, but not in chocolate and a little, because they are very high-calorie.
• In the fourth week of leaving the diet, you can finally process vegetables, for example, bake, cook, stew and even fry, but without oil and preferably on a non-stick coating.
• Last week, you can start cooking light vegetable soups with the addition of lean meat and poultry.

But even after the exit, it’s too early to relax. In the next two months, you should give up heavy food. Do not eat pasta, bread, mushrooms, rice. They need to be introduced gradually so that the body can get used to, adapt and respond properly.