Contents:
- Basic principles and diet recommendations
- How it works in practice
- Hearty, tasty and varied
- Output from the diet - the key to success
- Effectiveness and reviews
Diet of the same name - the brainchild of Israeli doctor Kim Protasov, sometimes called simply "protasovka." Although the name of the doctor, most likely an alias.
For the first time Kima Protasov's diet, which is very rough menu progressively and to this day, appeared on the pages of the Russian press in 1999.
Until now, not every weight loss diet has in its menu a variety of relatively high-calorie products and a freedom in their use.
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Basic principles and diet recommendations
The fact that its author - a supporter of a comfortable weight loss and an outspoken opponent of lightning losing a dozen kilograms per week. Anyway it becomes somewhat sad that sugar will have to put an end once and for all. You can drink coffee and tea as much as you want, but no sweets, and sugar substitute is also contraindicated. Water should be present in the amount of 1, 5-2 liters.
But not forbidden to have authorized products in any quantity and at any time of the day (yes, and night too), so as not to experience hunger. This raw vegetables, cheese and yoghurt (without sugar and 5% fat). Cheese should not be of a certain kind, as long as it did not exceed the same fat yogurt. Later in the diet will add fish and meat, but lean. Categorical "no" would have to say baking and other sweets, cereals, potatoes and pasta, as well as alcoholic beverages. Prohibited sausages, soups, with the addition of soy products and gelatin, milk products containing various additives and sugar.
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How it works in practice
Protasov's diet, the menu is designed for 5 weeks, involves the steps of the entrance to the diet diet and gradual exit. Therefore, the first and the second week is the period when the body gets used to the new menus - that's all the products listed above, but also allowed a boiled egg a day and a maximum of 3 varieties of apple green. Output from the diet will take time for the same number of weeks as the diet itself lasts. Stepping on the path of healthy weight loss, you should be patient and realize that this process is not one week, as happens in most hard monodiets.
The first two weeks, when only vegetarian recipes that enable the body to cleanse and prepare to receive a balanced diet. However, the free mode of consumption of vegetables relieve hunger and give a sense of lightness and tidal energy.
To no meat and fish products are not "bored", allowed to eat vegetables in the form in which all people comfortably. If you like to just chew on a cucumber, cabbage, lettuce and carrots, so be it. And if in the form of salad nicer, it can make it a big bowl of all kinds of vegetables, cut or grate to grated egg with cheese and pour the yogurt all.
It is best to take the recommendations of Kim Protasov in the summer, because the summer is a lot of vegetables and fruits, and you can be confident in their freshness and absolute good. Of course, all products are available today and in the winter, but it will be more expensive, and still vegetables grown in a greenhouse, much inferior in their properties to natural summer fruits grown under the sun.
Thus, diet limits intake of carbohydrates, but due to the presence in the diet yogurt and eggs provides the necessary intake of protein and calcium. So do not be afraid of the negative posledstviyv as brittle hair and nails. Low-calorie meats, whole-grain bread and a little confectionery during the day is possible, but all those who suffered the effects of a diet of Protasov, argue that by the end of the second week of craving for high-calorie foods disappears by itself, so that even a boiled egg has become superfluous.
When injected meat and fish, eating cheese, which refers to a fairly high-calorie foods, you need to cut. Disappearances kilograms should not be expected before the beginning of the third week of the diet, and it will be very slow. Slimming begin to notice significant results only in the last weeks. Although the duration of the whole process, to comply with the recommendations of the diet is much simpler than any other. But the transition to the traditional menu (ravioli, pasta, fried foods) will not happen overnight. This is not because the body is unaccustomed. Normalize the metabolism and change the rhythm of the pancreas, which is responsible for cravings. A maximum of vegetables adjusts activity of the intestine. Apples, mandatory consumption, promote uptake of pectins and carbohydrates.
Tentative menu one day looks like this:
1st and 2nd week:
- Breakfast: cheese, seasoned with grated apple, yogurt or low-fat sour cream, tea without sugar.
- Lunch: an apple or fresh vegetables.
- Lunch: vegetable salad, slice of cheese, a glass of tomato juice
- Afternoon snack: an apple.
- Dinner: soup with fresh vegetables, dressed with yogurt or yogurt, egg and tea.
3rd - 5th week:
- Breakfast: egg salad with yogurt and tea.
- Lunch: vegetable salad with added chicken.
- Lunch: grilled chicken (100 g.) With lettuce, tea.
- Snack: 2 apples, a cup of yogurt.
- Dinner: boiled or steam fish (100 gr.), Vegetables.
Meanwhile, snacking can be a lot more, but they only consist of dairy products and raw vegetables. On the pages of the Internet can find a diet Protasov, where the menu includes soups with potatoes and salads dressed with vegetable oil. I must say that it is has nothing to do with the above diet. At 5 weeks, any soups, pureed vegetables other than in the form of mashed potatoes, and vegetable oil are excluded. Only after the fifth week of the diet gradually begin to appear other products.
Many nutritionists are absolutely in agreement that the diet Protasov frees man from dependence on sweets. Be refined menu after the course weight loss include other fruits and cereals, it is possible to make a steady diet of healthy food. Fat in the diet is also limited, but not eliminated altogether. They are present in the diet, a few weeks later, in the form of lean meat, which is not completely devoid of fat.
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Hearty, tasty and varied
In addition to general recommendations, contains diet Kim Protasov and recipes. Menu of the third week is somewhat different from the first two, but the fact that the vegetables, apples, cheese, and yogurt, you can add 300 grams of lean meat, chicken or fish. The amount of cheese and yoghurt is reduced, but not eliminated altogether. Thus diet is within three weeks. For life on vegetables and herbs did not seem very monotonous, you can turn the culinary imagination and invent a lot of options for all kinds of salads.
For example, the traditional salad ingredients, such as tomatoes, cucumbers, bell peppers and onions can add grated on a coarse grater or julienne radish. And to spice it all better with salt and drizzle with vinegar. To tasted richer to send as a boiled egg.
Recipes for salads can vary so that none of your friends, and do not believe that it is permitted dietary meals. So original and unusual taste salad omelette, fried without oil. One egg in fact allowed, that should beat him with milk, and fry in a pan with non-stick coating a thin omelet, which is subsequently cut into squares or strips and randomly mixed with vegetables, grated processed cheese and yogurt. Just bear in mind that becomes quite nutritious salad and eat it to be in the middle of the day. Do not abuse this dish throughout the day, which is not the salads, which are present only vegetables.
It is not forbidden to prepare a salad with canned fish in oil, but the oil is drained before it is kneaded fish with a fork. Salad preparing layers, wherein one of the layers can create a protein and the other egg yolk, then any favorite vegetables. Each layer is smeared yogurt. The dish turns out hearty and tasty.
The approximate menu of salads you can include any variety of cabbage: a colored, white or Brussels, which blends well with the grated carrots, green peas, greens. This salad can be prepared with the participation of both yogurt and a frayed all ingredients with salt and sprinkle on top of vinegar or lemon juice.
One option could be called dietary salads salad of canned corn. It is encouraging that about Kim Protasov menu does not exclude the use of spices, garlic, vinegar and citric acid (in very small quantities), which gives the dish a spicy, not sweet taste. Who likes, can be added to salads, cinnamon, ginger.
So, for the preparation of salad with corn, the first thing crushed garlic on chesnokodavke or grated and mixed with pepper, salt and lemon juice. To this mixture is connected to corn, which is beautifully placed on a lettuce leaf. Well than not a restaurant meal ?!
Very appetizing kind of "sandwiches", issued on the tomato slices. To do this, mixed in yogurt cheese, garlic, pepper and displayed on top of the tomato.
As for the cooking of meat, when it is introduced into the vegetarian menu, it is better to fry without fat or bake in the oven. Perfectly suited for this purpose baking recipes for an hour in the salt chicken or chicken breast in cream sauce.
When the meat is available to power, it can also be added to salads. Slices of chicken fried in a dry frying pan, cooled and sent to any salad. Well it is combined with cabbage. Sample menu Protasova ingredient does not exclude such as shrimps, comprising salads. And who tried once okroshka on kefir or serum instead of kvass, will not mind and "protasovskoy" hash on yogurt.
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Output from the diet - the key to success
Recommendations for gradual transition to a normal diet is not new, but not everyone lose weight after weight loss rate is gradually increasing calories. And for good reason. Many say that a diet Kim Protasov was so good that a long period of rehabilitation. After a five-week diet diet remains the same, but you can fill the salad vegetable oil or replace other kinds of apple fruit except bananas.
Meanwhile, 5% of yogurt, on the contrary, is replaced by non-fat. After another week administered for breakfast cereals, as water and milk. You should begin with just 2-3 tablespoons. Pleasure will take a handful of nuts.
We must try to stretch the output is not less than 5 weeks, gradually increasing the proportion of fat in the diet, while maintaining it at a level of 30-40%. Soups should be present only in the last week. At 2 months should forget about pasta, sweet bread and rice.
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Effectiveness and reviews
Information about diet Kim Protasov poses no mystery, but the author does not want to show his face to the public. However, his diet is recognized not only simple inhabitants, but also experts in the field of nutrition, because the diet does not have any whatsoever strict contraindications, it cleanses and revitalizes the entire body. Precautions should approach the diet for people with diseases of the gastrointestinal tract.
It is recommended to pay attention to the amount of salt and fat cheeses. Some nutritionists believe that the text translator Kim Protasov diet probably admit inaccuracy, calling granular curd cheese. In Israel, very common compressed, low-fat cottage cheese, which the author, and has in mind.
Instead of the recommended yogurt is fine fat yogurt 3, 2, or fermented baked milk. Milk and yogurt with additives excluded. But taking a multivitamin and trace elements, and moderate exercise will only benefit.
To experience the effect of the diet suggest tremendous weight loss in 10 weeks, from 8 to 12 kg. Even with some eating disorders, weight loss of at least 5 kg in the allotted period. At the same time significantly reduced waist circumference and hip.
And yet, with all the positive reviews, the diet recommended for use no more than 1 time per year, from mid-summer until the end of the autumn season, when it is easier from a financial point of view and useful in terms of product quality. It is important that the results achieved for a long time stored.
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