Protasov Diet

My personal, perhaps subjective, opinion is that there are no ideal diets! If you need to get rid of extra pounds, then you just need to create a calorie deficit, while it doesn’t matter what exactly you will limit – fats, carbohydrates or certain foods. The number of meals, the intervals between meals, etc. do not play a significant role.

In the process of weight loss, the energy balance, more precisely, its decrease in comparison with the body’s costs, is the basis. But besides this, there are still a lot of individual moments that are very important in the process of weight loss. This is motivation, this is the secondary benefit of being overweight, this is, finally, certain individual characteristics of the body’s metabolic processes. That is why I consider the path of healthy eating to be the ideal strategy in the process of weight loss, and it is quite simple. This is not a short-term diet designed for a certain time and certain restrictions, but an ongoing story with the introduction of proper eating habits, the normalization of eating behavior and the absence of “food garbage” in the diet.

However, one cannot turn a blind eye to the popularity of various diet programs, which sometimes, subject to all the rules, taking into account contraindications and in the absence of psychological addictions and eating disorders, can give good results.

One of these programs, which is of interest to those who want to reduce weight, is the Protasov diet.

Protasov’s diet is a “democratic” way of phased weight loss with a minimum number of contraindications.

At the end of the twentieth century, the newspaper “Russian Israeli” appeared an original article by the famous nutritionist Kim Protasov, which turned people around because it made them fully rethink their eating behavior.

“Do not make a cult out of food. A thin cow is not yet a gazelle, ”the doctor’s phrase thundered like a sentence. In addition to a tough statement of fact, Protasov presented to the public a self-developed dietary nutrition scheme, with a description of the weekly menu and a list of allowed products. Since then, after the first publication, the diet has been nicknamed in honor of the author, it “bears” its name to this day.

The essence of the technique

Kim Protasov’s diet is designed for five weeks. Unlike most express programs (kefir, watermelon, cucumber, apple, chocolate), this weight loss technique does not cause stress to the body, but, on the contrary, contributes to the systematic dropping of extra pounds without compromising health.

Weight loss occurs as a result of the elimination of simple carbohydrates and fats from the diet. And it is based on the use of vegetables, fruits, lactic acid products with a fat content of up to 5% during the first 14 days, as well as eggs, poultry, meat, greens from the 3rd to the 5th week. In addition, carbohydrates with a high glycemic index, which slow down the process of losing weight, are completely excluded from the diet of a person who is losing weight. Thanks to this, it is possible to reduce the load on the pancreas, as a result, its work is normalized, cravings for sweets are reduced.

The abundance of protein in the menu contributes to the burning of adipose tissue and muscle building, and the fiber that is part of raw vegetables normalizes the digestive tract, removes excess fluid, and provides a quick feeling of satiety.

Protasov’s diet allows 5 weeks to deal with 10 excess kilograms, while its main advantage is that after the program ends, the weight does not return again.

It is noteworthy that cottage cheese, yogurt, vegetables can be eaten whenever and how much you want. From drinks it is allowed to drink purified water, green tea, weak coffee without sugar.

According to the reviews of those who have lost weight, “shuffling” changes the taste of a person, as a result, the body gets used to a new healthy diet and there are absolutely no want to eat prohibited foods (fried, fatty foods, flour, confectionery).

The author of the diet claimed that during the observance of a protein-vegetable diet, a person loses weight exactly as much as it is useful directly for his body. Intensive weight loss occurs in the period from 21 to 35 days.

According to the reviews of nutritionists, it is recommended to take the Protasov diet every year for a preventive purpose to unload the body for everyone, even those who do not have problems with being overweight.

Advantages and disadvantages

Despite the fact that the “brawl” was developed at the end of the last century, it gained popularity only at the beginning of the XXI century.

Advantages of the technique:

  • lack of strict food restrictions;
  • reduction in cravings for sweet “harmful”;
  • wide range of permitted products;
  • building muscle mass (physical activity in combination with protein intake tones muscle muscles);
  • obtaining visible results after the second week of losing weight;
  • normalization of metabolism;
  • detoxification of the body;
  • intestinal saturation with bacteria and probiotics;
  • increased libido;
  • appetite suppression;
  • lack of psychological stress;
  • elimination of constipation (fiber, which is found in vegetables, stimulates intestinal motility);
  • improving the functional state of the skin;
  • availability (permitted products, unlike mixtures of Energy diets, can be found in any supermarket);
  • lasting result (with the correct exit);
  • feeling of lightness after eating.

Despite many advantages, the Protasov diet, if improperly observed or practiced in “forbidden” cases, can harm the body.

Contraindications for using the technique:

  • gastric ulcer, chronic gastritis, duodenitis, esophagitis;
  • lactose intolerance;
  • milk protein allergy;
  • metabolic disease;
  • kidney stones, bile ducts;
  • ischemic heart disease, hypertension, atherosclerosis;
  • irritable bowel syndrome;
  • pregnancy and lactation;
  • oncology.

In addition, the diet is not without flaws.

Cons of the diet:

  • lack of hot dishes during the first stage of the diet (provocation of pancreatic dysfunction);
  • insufficient intake of carbohydrate foods (in 80% of cases it causes dizziness, fatigue, weakness);
  • the need to take “bulk” servings of vegetables – more than a kilogram per day (to achieve the daily calorie intake);
  • the need for a complete exclusion of alcohol;
  • monotonous diet.

Nutritionists strongly recommend that before practicing this weight loss technique, carefully study its advantages, disadvantages, contraindications and consult with your doctor.

Diet rules

Since the Protasov diet does not impose strict restrictions on food, in order to achieve a lasting result, exact observance of the fundamental rules is required. Violation of at least one of them slows down the process of losing weight and moves you away from the desired number on the scales.

The principles of the diet of Kim Protasov

  1. Choose natural dairy products. Food containing harmful additives is prohibited: starch, dyes, sweeteners, thickeners, flavor enhancers, flavors, stabilizers. The best option for daily use is homemade food.
  2. Observe the drinking regime. To stimulate the bowels on an empty stomach, it is recommended to drink 500 milliliters of pure water (30 minutes before a meal). The daily norm of liquid is 2 liters. Water is drunk in small portions (30-50 milliliters each), having previously distributed 70% of the daily volume in the first half of the day. Lack of fluid leads to hormonal imbalance, as a result, the effectiveness of losing weight is reduced by 2-3 times.
  3. Exclude the use of lozenges, lozenges or cough syrups. Ignoring this rule leads to the initiation of insulin triggers, and as a result, to an increase in hunger and cravings for sweet foods.
  4. Eat only lean foods during the first two stages of the diet. At the same time, it is forbidden to completely exclude “healthy” fats from the menu, the daily norm is 30 grams.
  5. Take multivitamin complexes to compensate for the deficiency of trace elements.
  6. Monitor the content of “hidden” salt in food. Excess of this substance leads to fluid retention in the body, the occurrence of edema and impaired heart function.
  7. Do not change the order of reception of permitted products.
  8. Monitor the condition of the body. If headaches, intestinal cramps, pain in the epigastric region, pressure surges, renal colic, menstrual irregularity occur during the diet, you should immediately consult a doctor and interrupt the process of losing weight.

There are the following periods of “brawl”:

  • the first stage of “Adaptation” (1 – 2 weeks);
  • the second stage of “Intensive weight loss” (3 – 5 weeks);
  • The third stage is “Exit”.

After the completion of the first stage of the diet, blood glucose levels normalize, and as a result, cravings for sugary foods decrease.

Thanks to this, in 14 days the weight is reduced by 2 – 3 kilograms. Compliance with the above rules, during the second “fixing” phase, will help to lose another 4 – 5 kilograms. However, the results can only be discussed with the correct exit from the diet.

Consider in detail the description of the week.

The first stage

The diet of the next 14 days consists exclusively of fermented milk products with fat content from 0 to 5% and vegetables.

What you can eat at the first stage:

  • lettuce leaves;
  • paprika;
  • eggplants;
  • string beans;
  • zucchini;
  • artichokes;
  • parsley dill;
  • white cabbage, Beijing cabbage;
  • bow;
  • celery;
  • cucumbers;
  • asparagus (except Korean);
  • Bulgarian pepper;
  • okra;
  • cottage cheese;
  • yogurt;
  • kefir;
  • cheese;
  • green apple (no more than 3 pieces per day and only after taking the main dish);
  • egg (1 piece per day).

Vegetables are preferably consumed raw, in extreme cases, minimal heat treatment is allowed, steam.

At first glance, in view of the strict restriction of products, 1 week may seem unbearable, but it is not. From the above ingredients, you can prepare many healthy cocktails, salads, snacks that will diversify the menu.

In the first 14 days, it is important to ensure that the ratio of eaten dairy products and vegetables is equal to 1: 2.

As a salad dressing, use fat-free unsweetened yogurt, fermented baked milk or lemon juice.

It is forbidden at the first stage:

  • sugar, sweeteners;
  • meat fish;
  • vinegar, sauces, mayonnaise, ketchup;
  • Korean carrot;
  • sausage, sausages;
  • seafood;
  • dishes containing gelatin;
  • honey;
  • packaged store juices;
  • soy products;
  • avocado;
  • meat broths;
  • fermented milk products with fillers, additives (muesli, fruits).

Considering the fact that during the first stage the body adapts to a new diet and this period is not easily tolerated, let us consider in detail the diet for losing weight for every day.

Menu for 1 week
DaysBreakfastLunchDinnerAfternoon snackDinner
Day number 1Kefir – 200 ml, syrnikiChamomile decoction, apple – 1 pc.Beetroot with kefir and gingerTomato juice, cucumber saladApple, cottage cheese, kefir
Day number 2Green Boat SaladHerbal tea, appleBoiled egg, coleslawApple, carrot smoothie, pumpkinYogurt, fat-free cottage cheese
Day number 3Sweet peppers, tomatoes, Protasovski omeletteApple Kefir SmoothieCottage cheese balls with garlic, salad of greens, onions, carrots, cucumbersCooling cocktail of green tea, apple, cinnamon, iceCheesecakes, yogurt
Day number 4Stuffed egg, lettuceCarrot apple juiceBeet salad with sour cream and garlic, egg, tomato juiceYogurt, appleCottage cheese casserole, kefir
Day number 5Baked eggplant with cottage cheese, green teaboiled egggazpachoKefir, carrotSalad “freshness”
Day number 6Omelet «Po-protasovsky», yogurtapple, tomato juiceSauerkraut, sweet pepper, green teaPumpkin, kefirCheese, cucumber salad dressed with lemon juice
Day number 7Cottage cheese, yogurtApple juice with cinnamonCheese, tomato salad, eggCarrotsWhite cabbage salad with sour cream, tomato
Everyday Menu, 2 Week
DaysBreakfastLunchDinnerAfternoon snackDinner
Day number 8Baked bell peppers with cheese and garlic fillingAppleSalad “Green Boat”, kefirCurdCucumber soup puree, curdled milk
Day number 9Cabbage salad, apples, stuffed eggTomato juicegazpachoCheesecakes, green teaSalad with zucchini, onion
Day number 10Green peas, scrambled eggs, tomato juiceGreen tea, cheesecakesOkroshka from greens, radish, cucumbersCottage cheese, yogurtHerbal tea, carrot casserole with cinnamon
Day number 11Freshness salad, cheese, green teaYoghurt apple smoothieBoiled egg, carrot-pumpkin juice, cabbage saladBaked applesSalad of greens, radish, beets, garlic
Day number 12Apple casserole, herbal teaYogurt with cinnamonStuffed egg Protasovski, cucumber and tomato saladTomato juiceGreen Boat Salad
Day number 13Salad of carrots, sweet peppers, lettuce, herbal teaBaked apple stuffed with cottage cheeseBoiled egg, beetrootApple-carrot juiceSalad of bell pepper, onion, herbs, tomato, dressed with sour cream, kefir
Day number 14Protasovski omelette, tomato juiceYogurtgazpachoCheesecakes, green teaSalad “Freshness”, kefir

Recipes for allowed first-stage meals

To diversify the menu of the first and second weeks, we recommend for consideration a list of the most popular “Protasov” dishes.

Recipes for their preparation



  • cucumber – 1 pcs;
  • red pepper – 1 pcs;
  • beets – 1 pcs;
  • cheese – 100 g;
  • ginger root – 20 g;
  • kefir – 50 ml;
  • Lettuce – 40

Principle of preparation:

  1. Peel, chop vegetables and cheese.
  2. Ginger grate.
  3. Mix the crushed ingredients in one container.
  4. Dilute kefir with 100 milliliters of cold water, season vegetables.
  5. Before serving, cool the dish to 18 degrees, decorate with greens.

Green Boat Salad


  • cottage cheese 5% – 200 g;
  • Bulgarian pepper – 1;
  • cucumbers – 4 pcs;
  • dill;
  • salt;
  • pepper;
  • garlic.

The sequence of technological processes:

  1. Cut the cucumbers lengthwise into two halves, cut the seeds from the middle. Grind the resulting pulp.
  2. Chop bell pepper, dill.
  3. Peel the garlic, squeeze out the juice.
  4. Shredded products mix with cottage cheese, salt.
  5. Stuff the cucumber boats.
  6. When serving, the dish can be decorated with a “sailboat” formed from a thin slice of cheese strung on a toothpick.

Stuffed Protasovsky Egg


  • processed cheese – 20 g;
  • egg – 1 pieces;
  • garlic – 1 tooth;
  • salt.

Principle of preparation:

  1. Boil, cool the chicken egg, cut along in half. Remove the yolk from the resulting halves.
  2. Grind garlic with a garlic squeezer.
  3. Prepare the filling: combine melted cheese, yolk, garlic, mix thoroughly. Salt the resulting mixture.
  4. Put the filling in halves of protein. When serving, sprinkle with hard cheese.

Salad “freshness”


  • onion – 1 pieces;
  • Tomatoes – 2 pcs;
  • cucumber – 1 pcs;
  • fat-free yogurt without fillers – 15 ml;
  • radish – 1 pcs;
  • greens (dill, parsley);
  • salt;
  • pepper.

Creation sequence:

  1. Thinly chop vegetables, fold in a salad bowl, mix.
  2. Grind greens, salt, pepper.
  3. Mix all the components of the salad, season with non-fat unsweetened yogurt without fillers. If desired, you can add an egg or cheese to the dish.



  • celery;
  • bell yellow pepper;
  • cucumbers – 2 pcs;
  • tomato juice – 150 ml;
  • onions – 0,5 pcs;
  • garlic – 1 tooth;
  • lemon juice – 15 ml.

Sequence of work:

  1. Peel the onion and garlic.
  2. One cucumber, half a pepper cut into 3 parts, place in a blender. Add onion, garlic, pour tomato juice, 50 milliliters of purified water, chop until smooth.
  3. Dice the remaining vegetables, combine with mashed vegetables.
  4. Add gazpacho to salt, pepper, season with lemon juice, garnish with celery when served.

Omelet “Protasovsky”


  • curd – 150 g;
  • egg – 1 pieces;
  • greenery;
  • salt.

The principle of preparation is as follows: beat the egg, add all ingredients to the air mixture, mix, pour into a baking dish, put in the microwave for three minutes.

Apple Kefir Smoothie


  • cinnamon;
  • lemon juice – 15 ml;
  • apple – 2 pcs;
  • yogurt – 200 ml.

To get a fortified drink, you need to mix the ingredients, beat in a blender. When serving, garnish with mint.

The second stage

After 14 days, the Protasov diet menu undergoes the following changes: 300 grams of meat or fish are added to lactic acid products, non-starchy vegetables. At the same time, in the process of preparing dishes, it should be borne in mind that this weight is indicated in raw form.

Meat or fish may be boiled, steamed or baked without fat. It is strictly forbidden to fry it.

This is due to the fact that during cooking, the product absorbs all fat, becomes high-calorie, leads to the accumulation of body fat. As a result, the process of losing weight stops.

With the introduction of meat / fish into the daily diet, it is necessary to reduce the amount of lactic acid products consumed by one third. At the same time, the “green apple” (3 pieces / day) and the “egg” (1 pieces / day) retain their positions. In addition, in the second stage, you can eat buckwheat, millet, oatmeal.

To prepare dressings and sauces for salads, use lemon juice, vegetable oil (sesame, linseed, olive), cream – under the ban.

Detailed menu for the day, 3 week

  • breakfast – Dietetic pizza, unsweetened tea;
  • lunch – beetroot and carrot salad with apple slices;
  • lunch – chicken baked in kefir;
  • afternoon tea – apple juice with cinnamon;
  • dinner – fish cake or buckwheat porridge, coleslaw.

4 weekly ration

No new products are introduced in the menu, you should adhere to the diet of the third week. Intensive weight loss occurs during this period, as the body is already accustomed to low-calorie foods and begins to actively burn body fat.

Sample menu 4 weeks to day:

  • breakfast – salad with tuna, avocado;
  • lunch – an apple stuffed with cottage cheese;
  • lunch – chopped chicken, beetroot salad with garlic;
  • afternoon tea – tomato juice, egg;
  • dinner – okroshka from vegetables, herbs.

5 Week Instruction

Starting from the 29 of the day, the process of losing weight “goes” to the finish line. The menu of the last week of the second stage consists of well-known dishes and products. At the same time, a feeling of hunger does not occur, taste preferences change, and lightness from dropped kilograms appears.

Menu for 5 day of the week:

  • breakfast – cottage cheese casserole;
  • lunch – apple and yogurt dessert with cinnamon;
  • lunch – fish soufflé, a mix of cabbage, carrots, an apple;
  • afternoon snack – baked pumpkin with cheese;
  • dinner – oatmeal, apple.

Recipes for allowed second-stage meals

We bring to your attention a detailed description of the “protas” delicacies.

Pizza “Dietary”


  • egg – 1 pieces;
  • cottage cheese 5% – 100 g;
  • Bulgarian pepper – 1;
  • tomato – 1 pcs;
  • garlic – 1 tooth;
  • yogurt – 100 ml;
  • mustard;
  • soda;
  • salt.

Principle of preparation:

  1. Beat the egg, add salt, soda.
  2. Knead the cottage cheese with 50 milliliters of yogurt, introduce the egg mixture.
  3. Pour the “protein” dough onto a baking sheet, bake in the oven at 180 degrees until tender.
  4. Cool the prepared base.
  5. Half a tomato, bell pepper cut into rings.
  6. Prepare the sauce: pass the garlic through a garlic press, mix with mustard, salt, 50 milliliters of yogurt. Make tomato puree from the second half of the tomato. Add to sauce. Lubricate the cake with the resulting dressing, put chopped vegetables on top, sprinkle with cottage cheese, put the pizza in the microwave for 5 minutes.
  7. When serving, decorate with greens.

Kefir Chicken


  • kefir – 200 ml;
  • chicken breast – 300 g;
  • garlic – 1 tooth;
  • spices (basil, chili pepper, cloves, caraway seeds, rosemary);
  • salt.

Technology of preparation:

  1. Wash, cut the chicken fillet into 3 parts, beat off.
  2. Put the meat in a container, season with salt, spices, pour kefir so that the liquid completely covers the bird, marinate for 2 hours.
  3. Preheat oven to 200 degrees.
  4. Put the fillet in a heat-resistant form, add 50 milliliters of marinade, cook 50 minutes.

Fish Soufflé


  • pollock fillet – 300 g;
  • egg – 1 pieces;
  • milk – 50 ml;
  • salt;
  • lemon juice – 5 ml;
  • spices (dried onions, ground coriander, thyme, hot pepper).

Sequence of preparation:

  1. Cut the fish into small pieces (2 cm x 2 cm), put in a mold.
  2. Egg, salt, spices, beat milk. The resulting mixture pour fish.
  3. Preheat the oven, put the souffle in the oven for 25 minutes. Bake at 180 degrees.
  4. When serving, garnish with lettuce, cherry tomato.

Seafood salad


  • peeled shrimp – 200 g;
  • Bulgarian red pepper – 1 pcs;
  • skim yogurt without additives – 100 ml;
  • tomato – 1 pcs;
  • lettuce – 1 pcs;
  • hard cheese – 30 g;
  • lemon juice – 5 ml;
  • salt.

Sequence of work:

  1. Boil shrimps, set to cool.
  2. Cut vegetables, cheese, greens.
  3. Mix the ingredients, add salt, spices, yogurt, lemon juice.

Chopped Chicken Cutlets


  • egg – 1 pieces;
  • chicken breast – 300 g;
  • Garlic – 2 cloves;
  • onions – 0,5 pcs;
  • salt;
  • spice.

Technology of preparation:

  1. Prepare the minced meat: put all the ingredients in a blender bowl, grind.
  2. Form cutlets with the resulting meat mixture.
  3. Put in a double boiler, bake 20 minutes.

Baked fish with vegetables


  • blue whiting fillet – 300 g;
  • kefir – 150 ml;
  • mustard;
  • arugula;
  • cauliflower;
  • ginger;
  • salt;

Principle of preparation:

  1. Peel the ginger, grind in a blender.
  2. Wash greens, cauliflower, the latter, in turn, divided into inflorescences.
  3. Cook the marinade. Mix salt, mustard, chopped ginger.
  4. Rub the fish fillet with marinade, put in a bowl, add arugula, cauliflower, pour kefir on everything.
  5. Put in the oven for 20 minutes, cook at a temperature of 200 degrees.

The above low-calorie dishes will help diversify the menu of losing weight and minimize the likelihood of disruptions.

The third stage is the “exit”

It is important to return to the usual diet slowly and systematically. If, at the end of the diet, you “pounce” on fatty and sweet foods, then the weight will quickly return back. In addition, the risk of pancreatitis or inflammation of the gastric mucosa increases. You can eliminate the likelihood of these problems by following a five-week program that ensures the correct exit from the “shuffle”. It is advisable to take the proposed diet as the basis of the daily menu.

Weekend Protasov Diet

6 Week

Replace half of the fermented milk products consumed during the previous 7 days with low-fat analogues, introduce 15 milliliters of vegetable oil into the diet. The daily norm of consumed fats is 30-35 grams. The menu of the sixth week should be supplemented with olives or nuts (up to 50 grams), proportionally reducing the amount of oil consumed. You can determine the fat content of foods and draw up a dietary diet using special tables in the “about diet” section on the official website of Kim Protasov;

7 Week

Replace two green apples with other fruits: plums, unsweetened pears, oranges. Under the ban – dates, mangoes, bananas, persimmons. Supplement the menu of the previous week with 100 grams of oatmeal;

8 Week

Enrich the “previous” diet with dried fruits (prunes, dried apricots, figs) – 150 grams;

9 Week

Add boiled vegetables to the menu: beets, carrots, potatoes, pumpkin. Replace half of dairy products with lean meat (chicken, turkey, rabbit meat, veal) or low-fat fish (pollock, hake, perch, cod);

10 Week

In the last 7 days of leaving the diet, systematically reduce the number of dietary products, replace them with familiar dishes that contain fats and carbohydrates. In the tenth week, you can eat “light” broths.

Reviews of dietitians (Natalya Kravtsova, Galina Aniseni, Kim Protasov) and those who have lost weight indicate more lasting results if, at the end of the diet, refrain from eating rice, pasta, bakery and confectionery products for a month.

Common mistakes

Kim Protasov’s diet is a gentle method of losing weight, which helps to lose 5-7 kilograms of excess weight in 10 weeks, while maintaining the relief on the body. In addition, a special diet allows you to cleanse the body of toxins and normalize metabolism. This is evidenced by the photos before and after losing weight of people presented on the official website of the nutritionist.

If, with careful observance of all the rules, the technique does not bring the desired effect, it is worth checking the correctness of its implementation.

Common mistakes “according to Protasov”

  1. Cutting your daily food intake to 300-400 calories. The minimum amount of food during the first stage leads to a weight loss of up to 6 kilograms. However, after stopping the diet, there is a return of lost kilograms. This is evidenced by the reviews and results of people who have lost weight and the author of the technique, Kim Protasov.
  2. Refusal of breakfast. Skipping a morning meal in 90% of cases leads to overeating at lunch and pancreatic dysfunction.
  3. Unaccounted meals. The calorie content of the daily diet is important to calculate taking into account even minor snacks.
  4. Overeating. This is due to the fact that the allowed low-calorie foods, as a result, often a desire to increase the portion of the dish to saturate the body.
  5. Refusal of snacks. If you don’t eat food every 4 hours, then the body, going into the “fasting mode”, reduces protein synthesis and slows down the metabolism. Protein products (raw nuts, cottage cheese, yogurt) are the best option for additional meals.
  6. Calorie counting “on the go.” If you do not determine the energy value of the daily diet in advance, the risk of consuming “excess” food doubles.
  7. Excessive consumption of cheese. Salt retains water in the tissues, causing swelling, as a result of which the weight does not decrease.
  8. Lack of physical activity. To lose 1 kilograms of weight, you need to burn 7500 more calories than a person ate.
  9. The use of sweet curds, glazed or processed cheeses, dairy products with a long shelf life (10 -14 days). In the composition of these products there are sugars, starches, unnatural additives that help slow down weight loss.
  10. Violation of the drinking regime. Inadequate water consumption leads to a slowdown in metabolism, and, as a result, to stop weight loss.
  11. Heat treatment of food. The diet of Dr. Protasov involves the use of raw vegetables. There are baked products, especially at the first stage, it is recommended extremely rarely – a maximum of 1 times in 5 days.
  12. Eating exclusively dairy products. Deficiency of complex carbohydrates in the daily diet leads to a slowdown in fat metabolism and the formation of ketone bodies, which provoke intoxication of the body.

Compliance with the fundamental rules of the diet, correcting mistakes made – a guarantee of quick and effective weight loss.



After how many days do you lose weight on a “brawl”?

The first results are noticeable after 14 days (minus 1 – 3 kilograms). Compliance with the fundamental principles of the diet and the correct way out of it guarantee a systematic weight loss in 10 weeks up to 10 kilograms.

Is it permissible to eat cheese with a fat content of more than 5%?

No. Kim Protasov by the term “cheese” means taking grained or homemade low-fat cottage cheese 1 – 5%. The best solution is to use a “dense” fermented milk product prepared by oneself. To create 5% cheese at home, you will need the following ingredients:

  • whole milk – 250 ml;
  • cottage cheese 5% – 1 kg;
  • edible sea salt – 4 g;
  • raw egg – 1 pcs;
  • melted butter – 15 ml;
  • baking soda – 1,5 g.

The principle of preparation is as follows:

  • pour cottage cheese with hot milk (50 – 60 degrees) and boil 10 minutes on low heat;
  • discard the boiling mass on a sieve and let stand for 15 minutes;
  • add oil, soda, salt, egg to the mixture and mix thoroughly;
  • boil the resulting mass to a state of “ductility” (constantly stirring);
  • put the mixture into a container and press down.

It is advisable to cook homemade cottage cheese in small portions at least once every two days.

Is eating apples a must for a diet?

No, they are an additional product to maintain the balance of carbohydrates in the body. It is forbidden to replace an apple with other fruits.

Is it possible to have a watermelon on the Protasov diet?

It is forbidden. Watermelon is a high glycemic food. Since taking the berry leads to a sharp rise in blood glucose levels and the release of a large dose of insulin, the author of the diet classifies it as a prohibited ingredient.

Can you add herbs and spices to your food?

Yes. At the same time, it is important to ensure that only natural ingredients are included in the seasonings. Vanilla sugar is prohibited.

Should salt be completely eliminated from the diet?

No. Salt can be consumed in minimal dosages – 5 grams per liter of liquid.

What is the risk of eating one piece of cake (breakdown)?

Taking even a small portion of “fast carbohydrates” disrupts the insulin balance, which is “responsible” for the deposition of adipose tissue. As a result, the lost weight returns.

Is it possible to repeat the course immediately after its completion?

No. The maximum duration of the three-stage Protasov diet is 10 weeks (5 – compliance, 5 – exit). After that, the body needs rest. Ignoring this recommendation is fraught with problems with the digestive tract, the return of lost weight and constant breakdowns. The optimal frequency of therapy is 1 time per year.

What kind of cereals is better to exclude at the exit from the diet?

Rye, rice, peas, semolina, beans, lentils, wheat, beans.


The Protasov diet by day is a mild weight loss program that is designed to relatively safely eliminate excess weight (up to 10 kilograms), while maintaining muscle mass and the speed of healthy metabolic processes as much as possible. Given the fact that the menu for 5 weeks consists of 60-70% fresh vegetables, in the process of following the dietary regimen, the body is saturated with useful substances, vitamins, microelements, the eradication of bad eating habits, and instilling the basics of proper nutrition.

The key to successful weight loss according to the method of Kim Protasov lies in strict adherence to the fundamental rules of a nutritionist. You need to practice a diet no more than once every six months, and preferably a year. At the same time, after leaving the protein-vegetable program, you should limit the consumption of fats, fast carbohydrates – pasta, sweets, bakery products.

Whatever the results of any diet, even the most effective and fast one, you need to clearly understand: if, after stopping it, you return to old eating habits, and also start eating “food garbage” again, the effect of the diet is quickly leveled. It is important to understand that food is not the enemy, and losing weight without following strict, restrictive diets is not only possible, but necessary.

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