Diet Protasov detailed description: history, stages, cons. Features and rules of shuffling

Kim Protasov’s diet detailed description

Duration: 5 weeks (and 2 weeks for a competent exit from the diet);

Features: a diet high in fiber and protein, low in carbohydrates and fats;

Cost: low, especially in the high season;

The result of the Protasov diet: from minus 5 to minus 20 kg;

Recommended frequency: no more than once a year;

Additional effect: normalization of the digestive tract, getting rid of an irresistible craving for sweets, detoxification of the body;

“Protasovka” not suitable for: those who suffer from allergies, lactose intolerance, gastritis, as well as diseases of the upper gastrointestinal tract and irritable stomach syndrome. Not recommended for pregnant and lactating women. Before starting a diet, you should consult your doctor!

Diet Protasov – a gift from an anonymous well-wisher

Kim Protasov’s diet, now also known as the “protasovka”, “came” to Russia from Israel. In the late nineties, an article signed by Kim Protasov appeared on the pages of one of the Russian-language newspapers published at that time in Tel Aviv. Under the headline “Don’t make a cult out of food: a thin cow is not a gazelle yet,” an ironic but sane author outlined an original scheme for a new diet for weight loss, which Russian Israelis liked so much that they began to cut or copy the note and send it by mail to relatives in the former USSR. Since then, it is this article that appears as a detailed description of the Protasov diet.

Years have passed since then, but the army of fans of the Protasov diet is only growing: they organize communities on the Internet and thematic meetings in reality. They are not embarrassed by the fact that the very existence of Kim Protasov as a real person is not confirmed by anything.

The Protasov diet has become a part of the national culture of getting rid of excess weight, and, perhaps, the absence of an author on television and publishing new books will only benefit her. The five-week menu presented many years ago has not undergone any changes and comments – and continues to work without interruption, allowing those who lose weight to change their diet and their lives for the better.

Diet Protasov: captivating features

Kim Protasov’s diet is built on the principle of a low-calorie diet, but a cunning device. The average daily menu on this diet provides the body with energy in the amount of approximately 1200-1500 calories. The diet consists of a large amount of vegetable fiber (non-starchy vegetables and permitted fruits), as well as protein (for the first two weeks, protein comes from dairy products and boiled eggs, later meat is added).

In addition, in some cases, the amount of servings on the Protasov diet is not limited. This facilitates the task of losing weight both psychologically and biochemically: protein is not only absorbed slowly and with energy costs, but also slows down the absorption of carbohydrates from vegetables and fruits. The result is an even flow of sugar into the blood throughout the day, a comfortable feeling of fullness and insurance against insulin spikes that provoke outbreaks of hunger.

This principle is typical for any protein diet and the advantage of the Protasov diet in this series also lies in the fact that it includes a large amount of fiber in the menu, which reduces the load on the kidneys (overloading the excretory systems is one of the main risks of protein meal plans!).

Duration of the Protasov diet

The dietary meal plan, proposed by the mysterious Kim Protasov, is designed for five weeks of the actual weight loss program and two weeks of consolidating the result and exiting the diet (but if desired, the “exit stage” can become a new style of nutrition and continue at least for a lifetime).

Each week has its own rules, which it is important to adhere to in order to count on the result. Protasov’s diet can be roughly divided into three stages: vegetarian, with the addition of meat and fixing.

Cons of the Protasov diet

The Protasov diet is most comfortable to follow in the warm season, when the choice of fresh vegetables is large and the cost is low. In addition, in spring and summer, it is physiologically easy to eat mostly raw food and drink plenty of water.

Some who lost weight on the Protasov diet in the winter noted that they experienced chills and a palpable lack of warm food – cereals, soups. Be sure to take this point into account when making your final decision.

Drinking regime on the Protasov diet

The author of the shuffle makes a separate emphasis on the sufficient intake of liquid, the main part of which should be represented by plain non-carbonated clean water.

It is advisable to drink it at least 2 liters per day. About half a liter of water can be replaced with green tea without additives. Water not only stimulates intestinal motility and contributes to the timely evacuation of food debris from the body, but is also an integral part of the proper assimilation of proteins.

Without the electrostatics of hydrogen bonds, protein synthesis is impossible: when a protein molecule is formed, water provides its structure not only with flexibility, but also a stable state. Therefore, only in the company of enough fluids will protein in the diet be beneficial.

You also need to drink correctly – often, but in small portions (30-50 ml each), otherwise the body will not have time to master the water and will begin to remove it.

Coffee on the Protasov diet is allowed, but without additives (sugar, honey, milk, cream).

It is also possible (and necessary) to drink kefir, but its use on a shuffle is more like food than liquid, and the volume of a fermented milk drink drunk does not reduce the need for plain water.

Five rules of the Protasov diet

1. When choosing fermented milk products, watch out for their composition: it should not contain not only sweeteners and dyes, but also starch, thickeners and other chemicals.

2. Avoid using sweeteners and try to avoid the “small sins” such as candy, cough drops, cookies, etc. Even this tiny liberty can agitate insulin triggers, leaving you with cravings and cravings.

3. In the active stages of the diet (first and second), do not strive to consume exclusively low-fat foods: healthy fats are necessary for the normal functioning of the body and even stimulate weight loss.

4. Watch out for hidden salt: opt for light-salted cheeses and do not overuse soy sauce, which is believed to be allowed on the Protasov diet. Excess salt contributes to water retention in the body and provokes heart disease.

5. Listen to your body: As a rule, after the spikes in blood sugar flatten out, the appetite naturally subsides. There is no need to eat everything prescribed if you do not feel like it.

The first stage of the Protasov diet: vegetables and dairy products

This diet is valid in the first two weeks of the Protasov diet. The volume of vegetables and dairy products is not limited, but it is important to monitor their ratio, vegetables should prevail (the ratio for orientation is 2: 1, for two parts of vegetables – 1 part of dairy). From dairy products, you should choose those whose fat content is in the region of 5%: kefir, homemade cheeses, natural yogurt without additives.

Of the vegetables at the first stage of the Protasov diet, it is necessary to choose non-starchy ones – parsley, dill, celery tops, leafy vegetables, various types of onions, white cabbage and Beijing cabbage, paprika, eggplants, bamboo shoots, cucumbers, green beans, zucchini, okra, asparagus (not Korean!), artichokes. You can eat them in any form, but minimal heat treatment is desirable, in extreme cases – steaming.

Three green apples and one egg are allowed per day. It is recommended to eat apples not as a snack, but at the same time as one of the main meals – this fruit has a relatively high glycemic index and, if eaten separately, can provoke a feeling of hunger.

The second stage of the Protasov diet: plus meat!

At the end of the full second week of shuffling, the menu undergoes changes: 300 grams of lean animal or poultry meat is added to non-starchy vegetables and dairy products, and fish fillets are also possible. Attention, 300 g is the raw weight of the product! Meat can be baked without fat, grilled, steamed or boiled.

With the introduction of meat in the menu, it is advisable to reduce the amount of dairy products by about a third. One egg and three apples retain their positions. The duration of the second stage is three weeks (full third, fourth and fifth). Judging by the reviews, qualitative changes in weight occur mainly in the third week of the shuffle.

The third stage of the Protasov diet: there is a way out

Exit from the Protasov diet is no less important section of it than the first two “active” stages. It is at this stage that the effect is fixed, and the losing weight gradually returns to the world of “big food”, increasing the variety and calorie content of food consumed, but avoiding disruptions, which are often fraught with an incorrect end of the diet.

So, at the end of the fifth week on the shuffle, you should:

• reduce the fat content of dairy products and start adding high-quality vegetable oil (flaxseed, olive, camelina) to salads in the amount of about 3 teaspoons a day;

• start breakfast with porridge (on water), adding nuts;

• replace two out of three apples with any other fruit of the same volume or weight (but not bananas, dates, or grapes).

These replacements and additions should be carried out gradually and last for two weeks (sixth and seventh). Upon completion, you can go further and:

• continue to replace dairy products with meat or fish;

• start introducing light vegetable and weak meat broths into the menu;

• gradually switch from low-fat dairy products to regular ones.

The first two months after the end of the main stages of the Protasov diet, it is highly advisable not to include pasta, potatoes, baked goods and any products made from white flour in the diet.