Among the many diets, Kim Protasov's nutrition system stands out for its special qualities. She is one of the most gentle and psychologically comfortable. The basis of the nutrition system is dairy products, a small amount of meat and a lot of raw vegetables. Reviews of the Protasov diet are often positive, so the article will discuss its features and results.
The essence of the technique
Reviews of the diet of Kim Protasov and photos of thinner girls confirm its positive effect. Unlike many express programs, it does not adversely affect the body. In the process of its observance, a person gradually gets rid of excess weight. The diet is designed for 5 weeks - the main stage, and the same gradual exit from it.
The total energy calorie content of food per day should be no more than 1200 kcal. Drink water at least 1.5 liters per day, and be sure to take a vitamin complex.
Weight loss occurs due to the exclusion of carbohydrates and fats from the diet. The basis of the diet are fresh fruits, vegetables, dairy products with a fat content of up to 5% during the first 2 weeks. From 3 to 5 weeks, the menu includes eggs, meat, greens. Carbohydrates are completely prohibited from eating because of the ability to slow down the process of losing weight. As a result, the load on the pancreas decreases, its work is normalized, and craving for sweets decreases.
A large amount of protein in the diet helps build muscle and burn fat. Fiber, which is part of vegetables, normalizes the work of the digestive tract and removes fluid, which ensures a quick onset of a feeling of fullness.
According to reviews and results of those who have lost weight, Kim Protasov’s diet allows you to get rid of 10 kg of weight. The main thing in the food system is that after the completion of the process of losing weight, they do not return.
The diet includes cottage cheese, yogurt, vegetables that can be consumed without restriction. Be sure to drink plenty of water, as well as green tea and sugar-free coffee.
After Protasov’s diet, according to reviews, a person becomes so accustomed to proper nutrition that he completely refuses prohibited foods (fried, salted, smoked and sweet dishes).
The principles of "scuffle"
The Protasov diet, has positive reviews, and since it does not have strict food restrictions, it is recommended that you follow certain recommendations to get a lasting result. These include:
- Give preference only to natural dairy products. It is forbidden food, which contains dyes, flavors, thickeners and other harmful substances. The best option is home-made food.
- Reception of a sufficient amount of liquid. To normalize the intestines, 30 minutes before meals in the morning, it is recommended to drink 500 ml of pure water. The daily norm is 2 liters. Drink water in small portions (30-50 ml), and 70% of the volume should be in the first half of the day. With a lack of fluid in the body, the effectiveness of the weight loss process drops by 2-3 times.
- Do not take lozenges or cough syrup. Ignoring this rule will lead to increased hunger and cravings for sweets.
- In the first weeks of the diet, include only low-fat foods in the diet. Fats should be 30 g per day.
- Be sure to take vitamins to compensate for the deficiency of minerals in the body.
- Minimize the body's salt content. Excess of this product can lead to fluid retention in the body, and as a result - the appearance of edema.
- Follow the sequence of approved products.
- Constantly monitor the condition of the body. If you experience headaches, spasms in the intestines, pressure surges and other symptoms, you should consult a specialist.
Proper observance of the diet of Kim Protasov, according to slimming reviews, will achieve a tangible result without compromising health.
Product selection
The Protasov diet, according to reviews, includes in the diet:
- Dairy products that contain natural protein. It helps to get rid of excess body fat. Lactose (milk sugar) and calcium are present in dairy products. The general combination of elements allows the oxidation of fats in cells. Dairy products must have natural salinity, so there should be no cheese in the diet. Salt retains fluid in the body, so such a diet will not bring benefits. According to reviews, Kim Protasov’s diet should not contain any sweet cheeses, curds, and yogurt should be consumed unsweetened and natural, preferably homemade.
- The diet does not include simple carbohydrates, so those who lose weight will not feel a constant feeling of hunger. The presence of fiber and dairy products will allow you to refrain from a lack of sweets in the diet. The pancreas begins to function normally, and those who lose weight are not at all drawn to eat something sweet.
- Fats should be present in the diet. After all, they in small quantities allow the body to stay healthy and fight excess weight. Otherwise, the condition of the hair, nails, skin and heart will worsen.
- The main part of the diet menu includes non-starchy raw vegetables. They perfectly nourish the body with nutrients and help the intestines.
- To diversify the diet, 3 green apples are allowed per day. They contain a small amount of sugar and are not able to cause allergies.
Protasov's diet, reviews of which are mostly positive, is not recommended for people with individual intolerance to dairy products. Losing weight, having problems with the heart, kidneys and blood vessels, it is necessary to reduce the amount of fluid consumed in order to prevent an increase in pressure.
Diet menu
In the first 2 weeks, in order to achieve results, in the Protasov diet, according to reviews and opinions of losing weight, it is necessary to limit the amount of fat that comes with food. The menu is based on dairy products, the fat content of which is not more than 5%, as well as vegetable salads, fruits and natural juices. Serving volumes can not be limited. However, the amount of dairy products should not exceed the total mass of vegetables.
According to reviews, only non-starchy vegetables should be present on the Protasov diet menu at weeks 1 and 2. This can be asparagus, zucchini, artichokes, leafy vegetables, Peking and white cabbage, eggplant, greens. You can eat them in any form, but a minimum heat treatment, contributing to better absorption, is desirable.
For salad dressing, use lemon juice or fermented baked milk. It is forbidden to include in the diet high-calorie fruits (bananas, grapes). It is best to limit yourself to green apples. It is allowed to eat 1 boiled egg daily.
At 3-5 weeks, low-fat meat or fish is added to the dairy products, vegetables and apples present. Serving size no more than 250-300 g. It is allowed to cook soups, eat baked or stewed food.
During this period, for cooking, you can take a small amount of vegetable food, butter and fats under strict prohibition. The menu includes oatmeal, buckwheat or millet porridge.
The Protasov diet, according to the description and reviews, should include in the diet a sufficient amount of water (1.5-2 liters), low-fat milk and a small amount of coffee and tea. The amount of salt should also be limited to 1.5 g per day.
The right way out of the diet
To achieve consolidation of the result, it is necessary to add new foods to the diet gradually.
The results of the Protasov diet, according to reviews and opinions of those losing weight, will depend on the following recommendations:
- Some dairy products are taken with a fat content of up to 1%. To compensate for the lack of fat in salads add 3 teaspoons of vegetable oil. Their amount in the daily diet should not be more than 30-35 g, including dairy products.
- Two apples are replaced with other fruits, but not bananas or dried dates.
- For breakfast, you can eat oatmeal (250 g). You can add cottage cheese and vegetable salad to it.
- Some dairy products are replaced with lean meats or other protein sources.
These changes in nutrition must be introduced gradually. Be sure to consider the following recommendations:
- Baking and sweets are strictly prohibited. The permitted dessert is fresh fruit with low-fat whipped cream.
- Salads should be seasoned with vegetable oil or low-fat sour cream.
- Roasted or baked meat is allowed to be consumed in portions of not more than 150 g, and vegetables must be added to it.
Compliance with the rules for leaving the Protasov diet, according to reviews of those who have lost weight, will allow you to save the result and not gain extra pounds in the future.
Advantages and disadvantages of a diet
The nutrition system helps to get rid of excess body weight in a short time. A vivid confirmation of the advantages of the Protasov diet, according to reviews, photos before and after presented in the article below.
The main positive properties include:
- There are no restrictions on the amount of servings, so there is no feeling of hunger. Losing weight can eat when he wants.
- There is no time frame for eating. It is not forbidden to eat food at night.
- Suitable for busy people, because the preparation of dishes takes a minimum amount of time.
- The availability of the diet, the necessary products can be purchased at any supermarket.
- Intestinal saturation with probiotics and beneficial bacteria.
- Lack of cravings for sweets.
- Feeling light after eating.
- Health is improving. Thanks to the diet, metabolic processes improve, the body is cleansed of harmful substances. Completely eliminated constipation.
- Gradual weight loss. The diet is designed for 5 weeks, so there is a systematic dumping of extra pounds. The body is not stressed, and after the end of such a diet does not catch up.
- As a result of the diet, losing weight gets rid of body fat, while muscle mass does not decrease. Especially in combination with physical activity.
- The nutrition system allows you to include seasonal vegetables in the diet, so it is best to comply with it in the summer.
With the existing advantages of the Protasov diet, according to the reviews of those who have lost weight, there are also disadvantages:
- The list of permitted products is not diverse. Some people get bored with such food quickly, they have to exert efforts so as not to break.
- The abundance of raw vegetables that contain coarse fiber is a serious burden on the digestive tract. This is not suitable for some losing weight, even in the absence of contraindications.
- A minimum of hot dishes, especially during the first stage of the food system.
- Fats and carbohydrates are completely absent in the diet, so the body can begin to get rid of its muscle mass.
- The results of the diet do not appear immediately, so some people lose the desire to comply with it. It is very important to complete what was started to the end, and then, after 10 weeks, draw conclusions.
Before starting to comply with the Protasov diet, according to nutritionists, one should study all its positive and negative sides, as well as consult a doctor.
Common mistakes
The effectiveness of losing weight can be affected by not following the basic principles of a diet or menu:
- You should not cut calorie intake to 300-400 kcal. Minimal food intake in the first stage leads to a loss of 6 kg of weight. However, after the termination of compliance with such a diet, everything lost quickly returns. This is indicated after the diet of Kim Protasov, reviews of those who have lost weight.
- Refusal of the first meal. In 90% of cases, this leads to overeating at lunch and pancreatic dysfunction.
- Calorie intake should be taken into account with minor snacks.
- Binge eating. Due to the fact that all allowed foods are low-calorie, to saturate the body there is a desire to uncontrollably increase the portion of dishes.
- Complete rejection of snacks. If every 4 hours those who are losing weight do not eat, then the body goes into a phase of "starvation", which significantly reduces protein synthesis, and as a result, metabolic processes slow down. Protein products in the form of yogurt or raw nuts are considered the best option for snacks.
- Power on the go. If you do not correctly establish the calorie content of the daily diet, then the risk of overeating increases by 2 times.
- Use in significant quantities of feta cheese. The salt present in the product can linger in the tissues and cause swelling. In this case, weight loss will not occur.
- The complete lack of physical activity. To lose 1 kg of weight, a person must burn 7500 kcal more than he ate.
- Eating sweet curds, curds and other products with a long shelf life (10-14 days). They contain sugar, starch and other additives that delay the process of losing weight.
- During the diet, you should not violate the drinking regime, which will cause a decrease in metabolism.
- The Protasov diet, according to reviews, involves eating only raw vegetables. It is forbidden to eat baked foods, especially at the first stage.
- Nutrition should be varied and not include only dairy products in the diet. Otherwise, there will be a slowdown in fat metabolism, which will entail a deterioration in the final result.
To achieve a positive result during the diet, it is necessary to correctly draw up a daily diet, achieving diversity from the allowed foods. Only in this case is it possible to quickly and effectively lose weight.
Diet results
The weight loss system allows you to get an effective result and achieve a slim figure in a short period. Reviews of the Protasov diet, with before and after photos, which are presented later in the article, are simply amazing.
Middle-aged women were able to lose 5-8 kg of weight in 5 weeks. Girls with intense metabolism were able to lose up to 20 kg of excess body weight. The diet is especially popular on the eve of summer vacations.
After receiving a positive result, many losing weight attributed the "brawl" to one of the most effective nutrition systems.
Contraindications
Despite the positive results of Kim Protasov’s diet, according to reviews and opinions of those losing weight, it has the following limitations:
- Do not follow the nutrition system immediately after suffering colds, acute respiratory infections and serious stress.
- Lactose intolerance. Indeed, in the diet there are dairy products.
- For allergies to permitted foods.
- It is not recommended for people who have pathologies of the digestive tract, including gastritis with high acidity.
- During pregnancy and lactation.
- With increased physical and mental stress.
- Elderly and adolescence.
To achieve positive results in the diet of Kim Protasov, according to the reviews of those who have lost weight, it is necessary to take into account the existing contraindications, and before visiting the doctor.
Reviews
Opinions about the power system can be found a lot. The reviews and results of the Protasov diet with photos, which help confirm the effectiveness of the weight loss technique, are especially striking.
Thanks to a balanced diet and the ability to not limit the size of portions, women in a few weeks turn into slim beauties. They attribute the advantage of the diet to the ability to create a menu of products that can be purchased at any supermarket. The diet is especially popular in the summer holidays season.
The Protasov diet, according to nutritionists, also has many advantages. A variety of products entering the body provides it with the necessary amount of nutrients. Protein, calcium and lactose are delivered with dairy products. Fiber and vitamins enter the body with vegetables and fruits, and the necessary amino acids with meat. There are no restrictions on fluid intake. However, you need to be careful for people who have chronic diseases of the digestive tract, etc.
Kim Protasov's diet is a mild weight loss system that can help safely eliminate excess weight. It is maximally aimed at preserving muscle mass, and at increasing the rate of metabolic processes. Given that the diet for 5 weeks consists of 60-70% fresh vegetables and fruits, then during this time the body is saturated with vitamins and minerals. Thanks to the diet, losing weight get rid of cravings for sweets and become supporters of proper nutrition.
The key to successful weight loss is strict adherence to dietary principles.