Good diet, 30 days, -20 kg

Losing weight up to 20 kg in 30 days.

The average daily calorie content is 1100-1300 Kcal.

When you need to lose a lot of excess weight, express diets or other strict weight loss techniques are not the best choice. Firstly, you are unlikely to achieve the desired effect on them, and secondly, you can harm the body with such a drastic change in nutrition.

In order to part with unnecessary pounds without risking health, we recommend paying attention to good ways to transform your figure. Below we will take a closer look at such diets: Kim Protasov, for a month and home.

Requirements of a good diet

In 1999, Israeli nutritionist Kim Protasov published the principles of his diet. The main feature of his method is that the permitted food can be consumed in the amount necessary to meet the needs of the body at any time, even at night. Five-week Protasov diet is divided into 4 periods, during each of which certain foods are allowed. The diet’s main secret mechanism of action is fiber in the company of the right proteins.

Protasov recommends first of all to give up fast food, fried potatoes, white flour products, all oils and fats, soft cheeses (feta, feta cheese, mascarpone), sausages, semi-finished meat products, fatty meats, sweets and sugar, nuts, any alcohol.

Now let’s find out what you can eat in each specific diet week. First, we note that dairy and fermented milk products with a fat content of up to 5%, hard cheeses and vegetables (try to focus on non-starchy ones) can always be consumed. In addition to the products mentioned, in the first week it is allowed to eat a chicken egg and up to 3 pieces of green apples daily.

Drinking – still water (1,5-2 liters every day), tea and coffee without sugar.

From the second week, it is recommended to give up chicken eggs and reduce the amount of hard cheese on the menu. At this time, physical activity should also be connected. Lightness should appear in the body now, so that sports will not become a problem for you. And the extra pounds, thanks to this, will go away much more actively.

In the third week, meat and fish can be added to the menu of the second stage. It is allowed to eat up to 300 g of lean poultry or fish per day. The best choices for heat treatment would be boiling, baking, and steaming. You should first remove the skin from the bird. But the amount of fermented milk products, if you lean on meat, can now be reduced. So protein is enough for the body.

In the 4th and 5th weeks, nutrition is, in general, the same as before. It’s just that now clear proportions of the products are not indicated. It is recommended to diversify the menu with new combinations of allowed delicacies.

At all stages of the Protasov diet, it is recommended to remove salt from the diet or, at least, not to oversalt food. In 5 weeks, you can lose up to 20 extra pounds.

Up to 25 kilograms will help you lose good diet for a month… As you might guess from the name, this is how long the diet course should last. According to the developers of this technique, with which many nutritionists agree, the key point of safe weight loss is a properly balanced diet.

The first thing that needs to be crossed out from the diet is animal fats. Salt and sugar in pure form and in food and drinks are also prohibited. It is strictly forbidden to consume products made from white flour and any alcohol. This diet is also divided into stages, providing for unloading on a specific food group.

We saturate the body with minerals, healthy carbohydrates and light fats for the first five diet days. In this case, you can use cereals (millet, rice, oats, semolina), potatoes, various types of nuts and sunflower seeds (in moderation, due to the abundant calorie content). Legumes (beans, corn, lentils, peas) were also included in the list of permitted foods. You can fill food with vegetable oils (corn is an excellent choice), but it cannot be heat-treated. You need to drink boiled water and tomato juice.

The vegetable diet of the second five-day period is rich in vitamins and fiber that help us get rid of toxins and other harmful accumulations. The main characters of the menu are cucumbers, tomatoes, cabbage, radishes, pumpkin, zucchini, beets, bell peppers, onions and garlic. Use vegetable oil for dressing vegetables. We drink boiled water.

The third five-day dietary stage promotes the consumption of the right carbohydrates from fruit and berry products. Include plums, cherries, cherries, pears, apples, kiwi, bananas, peaches, grapes, apricots, and various citruses in the diet. Drinking ration – boiled and mineral water, fruit juices.

The diet of the fourth stage, which lasts 3 days, consists of healthy sweets – dried fruits (raisins, figs, bananas, dates, dried apricots). These products are a storehouse of organic acids, mineral salts and trace elements, calcium, iron, magnesium, phosphorus. You should drink mineral and boiled water.

The fifth, also three-day, stage will replenish the body’s reserves of potassium and the most important chemical elements through the use of natural honey. You can only eat it with boiled water.

During the 12-day sixth stage, it is allowed to consume foods previously allowed. On days 1-3 we observe the menu of the fourth stage, on days 4-6 – of the third stage, on days 7-9 – of the second stage, on days 10-12 – of the first stage.

We eat fractionally all the time – 4-5 times a day.

So, in a month (more precisely, in 28 days) weight loss is up to 25 kg. To fix such a stunning result, the developers of the method insist on observing the rules of the seventh stage of the diet. For the next 28 days, eat as usual before the diet, but be sure to arrange one fasting day in boiled water every week.

Popular and combined good diet, also lasting a month. As a rule, it takes up to 10 kg from the body. At the first stage of this technique (1-12 days), the body says goodbye to excess fluid and the process of burning fat begins. At the next stage, from 13 to 24 days, for more active weight loss, it is advisable to connect physical activity. The last dietary week is intended to restore metabolism.

During the technique, you must observe a certain diet. You need to have breakfast no later than 10:00, lunch – about 14-15 hours, dinner – until 19:00. The longer you sit on this diet, the earlier it is recommended to have an evening meal, also shifting the rest of the meals. But don’t overdo it. It is not advisable to have dinner earlier than at 16:00, otherwise you may be severely hungry by the end of the day. The diet is based on non-starchy fruit and vegetable products, black bread, low-fat milk. More detailed in the diet menu.

Up to a month you can sit on good home dietbased on the exclusion of fried, fatty products, flour and all confectionery products. Losing weight is due to a set of the right food components and a decrease in calories.

The technique got its name because of the simple, familiar products included in its menu. You should eat lean meat, low-fat sour milk, fruits and vegetables, cereals. Products can be stewed, boiled, baked, but not subjected to aggressive heat treatment. Eat raw what you can. To cope with cravings for sweets, it is allowed to use natural honey (up to 1 tsp per day). It is not recommended to add sugar and other sweet components to food and drinks.

Good diet menu

An example of a good diet by Kim Protasov

Day 1

Breakfast: low-fat cottage cheese (up to 120 g); an Apple; tea.

Second breakfast: boiled chicken egg; kiwi.

Lunch: low-fat soup with chicken broth (bowl); salad of bell pepper, tomato, cucumber, herbs; tea.

Dinner: eggplant baked with garlic sauce; tea.

Day 2

Breakfast: some Greek salad; apple (fresh or baked); Tea coffee.

Second breakfast: low-fat cottage cheese (100 g) and half a glass of empty yogurt.

Lunch: salad of two fresh tomatoes and 30 g of hard unsalted cheese; tomato juice (250 ml).

Dinner: a cup of kefir and a couple of low-fat cheesecakes.

Day 3

Breakfast: oatmeal porridge on the water; tough egg; tea.

Second breakfast: a cocktail of 200 ml of kefir, cucumber and herbs.

Lunch: bowl of carrot and celery based soup; tea.

Dinner: a mix of stewed eggplant and carrots; 2-3 whole grain breads; a small slice of hard cheese.

Day 4

Breakfast: cucumber-tomato salad and tea.

Second breakfast: low-fat cinnamon pancakes; a glass of freshly squeezed apple juice.

Lunch: a bowl of vegetable okroshka; a salad of chopped carrots and garlic, seasoned with low-fat sour cream; herbal tea or weak coffee.

Dinner: a slice of boiled or baked chicken; apple and white cabbage salad, which can be seasoned with low-fat kefir or yogurt; tea.

Day 5

Breakfast: low-fat cottage cheese casserole; a glass of kefir or fermented baked milk.

Second breakfast: apple and vegetable salad (use lemon juice as a dressing).

Lunch: a bowl of cold vegetable soup (gazpacho is a good choice); tomato juice.

Dinner: curd and vegetable salad; small apple (fresh or baked).

Day 6

Breakfast: tomato and bell pepper in the salad; empty yogurt (200-250 ml).

Second breakfast: an apple and a glass of carrot juice (you can mix them).

Lunch: baked fish fillet (up to 200 g); vegetable non-starchy salad; Tea coffee.

Dinner: zucchini baked under hard cheese of minimum fat content; a tomato; tea.

Day 7

Breakfast: steamed omelet (use two eggs and spinach); coffee Tea.

Second breakfast: apple puree with 1 tbsp. l. cottage cheese; a cup of tea.

Lunch: chopped lean chicken cutlet; salad of tomato, cucumber, shrimp; 200 ml of fermented baked milk.

Dinner: pumpkin-carrot salad (you can also add juicy apple slices to the dish); a glass of empty yogurt; tea.

An example of a good diet for a month

The first stage

Breakfast: semolina porridge on the water.

Snack: a handful of nuts.

Lunch: boiled or boiled oatmeal.

Afternoon snack: 30 g of sunflower seeds.

Dinner: boiled rice (brown is better).

The second stage

Breakfast: white cabbage with herbs (you can season with sunflower oil).

Snack: a handful of radishes.

Lunch: baked zucchini.

Afternoon snack: boiled beets, grated (if desired, you can add garlic to it).

Dinner: cucumber and tomato salad.

The third stage

Breakfast: 5-6 plums.

Snack: mix of berries and apricots.

Lunch: apple and banana salad.

Afternoon snack: a glass of apple juice.

Dinner: baked apples (2-3 pcs.); kiwi.

The fourth stage

Breakfast: dried bananas.

Snack: dates.

Lunch: dried apricots.

Afternoon snack: a handful of raisins.

Dinner: mix of dried fruits.


… Dried fruits differ from other foods in their high calorie content, so do not consume more than 50-60 g per sitting.

Fifth stage

Throughout the day, every two to three hours natural honey (2 tbsp. L.) Washed down with boiled water or tea.

Sixth stage

1-3 days: menu of the fourth stage.

4-6 days: menu of the third stage.

7-9 days: menu of the second stage.

10-12 days: menu of the first stage.

The diet of the combined good diet for a month


Breakfast: a glass of milk.

The second breakfast: a glass of milk.

Lunch: a glass of milk.

Afternoon snack: a glass of milk.

Dinner: a glass of tomato juice; up to 100 g of rye or black bread.


Breakfast: black bread (2 slices) with butter and natural honey; Tea coffee.

Lunch: lean boiled meat (100 g); some broth; a slice of black bread; a thin slice of low-fat hard cheese.

Dinner: two boiled eggs.


Breakfast: 2 medium-sized apples (it is better to choose sour fruits).

Lunch: vegetable soup without frying and other fatty components.

Dinner: vegetable non-starchy salad; tea with 1 tsp. honey.


Breakfast: low-fat cottage cheese (100 g).

Lunch: 2 boiled chicken eggs; boiled chicken fillet (100 g); a slice of black or rye bread.

Dinner: a glass of kefir with a fat content not higher than 1%.


Repeat tuesday menu.


Repeat environment menu.


Repeat Thursday menu.

Note… Repeat the above menu every week, but do not exceed the recommended monthly period.

Diet Examples of a Good Home Diet

Option No. 1

Day 1

Breakfast: coffee / tea; a couple of tablespoons of low-fat cottage cheese.

Lunch: a slice of boiled chicken breast; salad of radishes, sorrel and other greens; Apple juice.

Afternoon snack: fresh or baked apple.

Dinner: boiled beef (100 g); a glass of low-fat kefir; bowl of berries.

Day 2

Breakfast: boiled fish; tea (with milk).

Lunch: a portion of unfried borscht; shredded white cabbage; black bread; a glass of tomato juice or fresh tomato; tea.

Afternoon snack: milk (200-250 ml).

Dinner: 100 g of boiled pike perch or other lean fish; a glass of kefir; medium-sized apple.

Day 3

Breakfast: two hard-boiled eggs; tea (with milk and honey).

Lunch: a bowl of mushroom soup with herbs and any cereals; fresh cucumber; 100 g of boiled chicken meat; bread; fruit or dried fruit compote.

Afternoon snack: a glass of tomato juice.

Dinner: 100-150 g of curd with raisins; a glass of low-fat kefir.

Day 4

Breakfast: up to 150 g of boiled chicken and a cup of tea.

Lunch: unfried vegetable soup; a small steak in the company of boiled white beans; a piece of bread; any fruit or berry juice (glass).

Afternoon snack: 250 ml of tomato juice.

Dinner: a slice of cheese; a glass of kefir; any citrus.

Day 5

Breakfast: a slice of boiled beef fillet and tea.

Lunch: a glass of fish soup; cucumber and tomato salad; a portion of boiled fish; a slice of black or rye bread; a glass of compote.

Afternoon snack: coffee / tea with low-fat milk.

Dinner: a small portion of stewed chicken liver; a glass of kefir; pear or apple.

Day 6

Breakfast: steamed cutlet from lean meat; coffee / tea with low-fat milk.

Lunch: a bowl of lean borscht; goulash; black bread; cucumber salad and tomato juice.

Safe, an apple.

Dinner: a piece of any boiled lean meat; a glass of fat-free kefir.

Day 7

The menu of this day is apples (1 kg) or kefir (1,5 l). Unloading!

Option No. 2

Day 1

Breakfast: a rye bread sandwich, a dash of butter and a slice of low-fat Dutch cheese; tea or herbal decoction.

Lunch: buckwheat (100 g); a glass of low-fat kefir.

Afternoon snack: 2 tbsp. l. corn or oatmeal, poured with a small amount of natural yogurt.

Dinner: fruit salad dressed with yogurt; a glass of pineapple juice.

Day 2

Breakfast: bread with butter and cheese of minimum fat content; tea or herbal decoction.

Lunch: 150 g vegetable stew; tea.

Afternoon snack: some oatmeal or savory muesli with empty yogurt.

Dinner: boiled chicken meat (100 g); tough egg; a glass of juice from any citrus.

Day 3

Breakfast: sandwich (black bread, a little butter, cheese); herbal decoction or tea.

Lunch: 80 g of boiled lean pork; a slice of rye bread; 2 small bananas (or one large); kefir (glass).

Afternoon snack: low-fat yogurt (200 ml) with 2 tbsp. l. oats.

Dinner: mashed potatoes without dressings (150 g); a glass of kefir.

Day 4

Breakfast: bread with butter and cottage cheese; tea.

Lunch: 150 g vegetable stew (potatoes, carrots, onions, beans); tea.

Afternoon snack: 100 g of oatmeal (ready-made weight); a little yogurt.

Dinner: 100 g of chicken meat, cooked without added fat; hard boiled egg; a glass of pineapple juice.

Day 5

Breakfast: a slice of bread with hard cheese; tea or herbal decoction.

Lunch: 100 g of boiled chicken breast and about the same amount of rice porridge; kefir (glass).

Afternoon snack: apple and pear salad with a spoonful of raisins; tea.

Dinner: two eggs and a glass of fresh orange.

Day 6

Breakfast: bread with butter and cheese; tea.

Lunch: buckwheat (100 g); salad from any non-starchy vegetables and greens.

Afternoon snack: 100 g of low-fat cottage cheese; tea.

Dinner: carrot and apple salad.

Day 7

Breakfast: a sandwich (rye bread, butter, cheese) with tea.

Lunch: vegetable stew (about 150 g); tea.

Afternoon snack: 100 g of corn or oatmeal; low-fat yogurt (200-250 ml).

Dinner: 2 bananas and apple juice (glass).

Contraindications to a good diet

The diets described above cannot be followed:

  1. with exacerbation of chronic diseases,
  2. after undergoing surgical interventions,
  3. during pregnancy and lactation,
  4. children and adolescents,
  5. aged people.

Benefits of a Good Diet

The main benefits of a good diet in addition to weight loss are:

  1. body cleansing;
  2. normalization of blood sugar;
  3. establishing the correct appetite;
  4. reduced cravings for sweets, starchy foods and other high-calorie foods;
  5. elimination of excess puffiness, the appearance of a pleasant feeling of lightness, a general improvement in well-being and health;
  6. varied diet;
  7. developing a habit to eat right.

Disadvantages of a good diet

  • The disadvantages of these loyal transformation techniques are much less than the advantages, and yet some stumbling blocks can be found.
  • So, Protasov’s diet can be difficult for those who are used to having a lot of meat and fish in their diet (these products are banned at the beginning of the technique).
  • On a monthly diet, it can be difficult to carry out fasting days. For example, in order to eat only honey all day, one must have enviable willpower.

Reapplying a good diet

Any good diet can be repeated after 5-6 months. The longer the pause before the next diet start, the better. If, after the end of the technique, you eat moderately and correctly, control the calorie content of the menu, you will be able to maintain weight or gradually continue to lose it.

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