How to create a menu according to Protasov - a detailed weekly plan and recipes

Diets require compliance with specific rules, daily routine, and organization of meals. Some inspire horror and are associated with strict restrictions. But this characteristic does not apply to Protasov’s diet. Why is the technique so popular? Is it possible to do without a series of monotonous and bland meals? Let's find out!

The turn of the 20th-21st centuries gave the world of dietetics a new approach called the Protasov diet or “Protasovka”. The weight loss method is in demand and is included in the ranking of the best dietary regimes. Ease of maintenance, safety, stability of excess weight loss, cleansing of toxins from the body - a short list of reasons that ensure popularity.

Strict adherence to the rules of Protasov’s diet will help you get rid of unwanted pounds, as well as maintain the muscle mass built up by hard work in the gym.

In this article we will look at:

• dietary nutrition according to Protasov - features of the diet, principles;
• pros, cons, contraindications;
• how to create a Protasov diet menu with examples;
• food basket;
• interesting recipes.

Origin story

The first publication was made in a newspaper in the late 90s, published weekly. The author of the publication is Kim Protasov, who introduced himself as a nutritionist. The article outlined a new five-week approach to weight loss that was simple and accessible. Fasting and the monotony of existing diets were criticized by the author, arguing that the results were fragile.

The publication caused a stir among readers, and the pioneers of the Protasov diet noted success in adjusting body weight. People burdened with extra pounds actively joined the ranks of those losing weight using the proposed method.

The weight loss system has become worldwide popular, but has not brought recognition to the author, since in reality Kim does not exist. It has been proven that the pseudonym is borne by Ganna Slutsky, the host of a printed column about cooking. Thanks to the courage to publish, overweight people all over the world are finding solutions to their weight problems.

During colonoscopy under sedation (intravenous anesthesia)

It is necessary to maintain a fasting period of at least 8 hours and at least 4 hours without water. On this day it is not recommended to drive a car, operate any machinery, or make important decisions. It is advisable to be met and escorted home.

When making an appointment for gastro + colonoscopy, two-stage preparation is not suitable, since the patient must come to gastroscopy on an empty stomach, not eat or DRINK!

IMPORTANT: In case of concomitant pathology of the cardiovascular system, diabetes mellitus, renal failure, preparation with MOVIPREP is more justified.

After completing the examination and receiving the results of a colonoscopy, it is recommended to consult a gastroenterologist.

Author of the material: doctor Endoscopist of the clinic on Nikulinskaya Parshin E. E.

Basic rules of Shuffle

In order for Protasov’s diet to bring maximum results, it is important to study a detailed description of the rules of eating behavior:

• strict adherence to the recommended food set;
• The Protasov diet consists of 5 weeks of the main regimen, the exit lasts an identical amount of time;
• the amount of daily calorie intake is from 1200 to 1500 kcal;
• the amount of salt does not exceed 3 g per day (take into account the component included in the finished product - cheeses, fish, etc.);
• complete exclusion of sugar and sugar-containing products. Don't forget that the ingredient is hidden in syrups, milkshakes, juices, etc.;
• give preference to food prepared independently. It is not possible to calculate the calorie content of industrially produced ready-made meals;

• protein products must be chosen as dietary ones, i.e. low fat;
• the percentage of vegetables and dairy products is 70/30;
• apples and vegetables are consumed raw, the remaining components are heat treated. Preferably baking, boiling, stewing. Frying is acceptable with minimal addition of unrefined oil;
• the number of meals is distributed depending on the degree of employment, varies from 3 to 5 times;
• It is recommended to drink at least 2 liters of liquid;
• the use of a vitamin-mineral complex is allowed as needed.

Advantages and disadvantages

Strengths and weaknesses accompany any method. All that remains is to compare possibilities and preferences.

Contraindications

Due to the minimal amount of fat and the abundance of plant fiber and proteins, the Israeli doctor’s diet has a number of contraindications:

• pregnancy;
• lactation;
• lactose intolerance;
• impaired metabolism;
• heart failure accompanied by swelling;
• kidney diseases;
• hypertension;
• gastrointestinal pathologies.

Usually, all these diseases and conditions do not allow weight loss on any diet, and this system was no exception.

Helpful advice. To maintain your body, take multivitamin complexes for all 5 weeks. B vitamins are especially desirable.

Authorized Products

To create a detailed meal plan for the day, it is important to understand what foods are allowed to be consumed.

Milk products

The fat content of the ingredients should not exceed 5%:

• natural yoghurts without additives - sugar, dyes, fruits;
• kefir, fermented baked milk, yogurt;
• cottage cheese;
• unsalted cheese.

Any heat treatment is allowed - baking, frying, boiling, freezing.

Poultry, fish and meat:

It is imperative to heat-treat protein products, but do not overuse the addition of oil:

• lean meat - beef, veal;
• poultry (breast) – chicken, turkey;
• offal – liver, stomachs, kidneys;
• caviar - from the second week;
• fish - hake, pollock, haddock, pollock. Also, Kim Protasov’s diet allows the addition of fatty varieties to the menu, but not more than twice a week.

Vegetables fruits

A prerequisite is to add 3 apples to the menu per day. Other fruits are excluded. Greens and vegetables are not limited in any combinations:

• cucumbers, tomatoes, radishes, cabbage, zucchini, asparagus, green beans, pumpkin;
• carrots, turnips, beets, eggplants, soy sprouts;
• celery, ginger, onion, garlic, horseradish, Dijon mustard without sugar;
• seaweed, seaweed (without adding oil);
• nori;
• all types of greens.

Also, Protasov’s method, scheduled by week, allows the use of:

• 1 boiled egg per day;
• tea, coffee are not limited, but it is not allowed to add cream, sugar, or sweetener;
• juice from apples, homemade tomato without adding salt;
• seasonings - pepper, paprika, vanillin, natural spices, herbs.

Prohibited Products

On the Protasov diet, the following are excluded from the food basket:

• alcoholic drinks;
• packaged juices, soda;
• conservation;
• sausage, sausage products, smoked meats;
• vinegar;
• sauces (it is advisable to limit soy sauce so as not to exceed the permissible amount of salt);
• broths;
• cereals, legumes;
• avocado;
• mushrooms;
• honey;
• cocoa;
• Dietary supplements (except vitamin complex);
• sugar, substitutes.

Sweeteners - why not?

The calorie content of the product is harmless, but the Shuffle nutrition plan prohibits its use. The sweetener triggers the release of insulin. Sweets, even without calories, contribute to the entry of glucose into the blood, which requires neutralization. The production of insulin triggers processes that provoke hunger, and the desire to eat more sweets arises.

Do not forget that diet is stress for the body. Restriction leads to the risk of breakdown, so eliminating triggers acts as a method of prevention.

FAQ

How many days will it take you to lose weight on the “shuffle”?

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

Is it acceptable 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 yourself. To create 5% cheese at home, you will need the following ingredients:

• whole milk – 250 ml;
• cottage cheese 5% – 1 kg;
• table sea salt – 4 g;
• raw egg – 1 piece;
• melted butter – 15 ml;
• baking soda – 1.5 g.

The cooking principle is as follows:

• pour the cottage cheese with hot milk (50 - 60 degrees) and boil for 10 minutes over low heat;
• pour the boiling mass onto a sieve and let it sit for 15 minutes;
• add oil, soda, salt, egg to the mixture and mix thoroughly;
• Boil the resulting mass until it becomes “sticky” (stirring constantly);
• Place the mixture in a container and press down.

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

Is eating apples a prerequisite for following a diet?

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

Is it possible to have 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.

Is it possible to add herbs and spices to food?

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

Should I completely eliminate salt from my diet?

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

What are the risks 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 fatty tissue. As a result, lost weight is returned.

Is it possible to repeat the course immediately after completion?

No. The maximum duration of Protasov’s three-stage diet is 10 weeks (5 – compliance, 5 – exit). After this, 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 once a year.

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What cereals are best to exclude when leaving the diet?

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

Description of the diet for all 5 weeks

The Protasov diet consists of several stages that have their own specifics, be it 1 or 3 weeks of nutrition.

Week No. 1, 2

The food is simple, quite monotonous. This is why the first 7 days of the diet are the most difficult. The menu includes:

• raw vegetables with a low glycemic index (presented in the list of permitted foods);
• 3 apples, 1 egg;
• dairy products no more than 5% fat in one meal.

Heat treatment of vegetables will help reduce the stress of switching to a new diet.

In the second week, vegetables should be extremely fresh. A distinctive feature of the stage is a plateau, weight stagnation. However, visual changes continue. It is recommended to focus on body parameters (volume measurements).

Week #3

The basic set remains the list of products from the first 2 weeks with the addition of 250-400 grams of products to choose from - meat, poultry, fish.

Week No. 4, 5

The menu is not subject to change. Eating habits are transformed, hunger and cravings for high-calorie foods and sweets are reduced.

Menu examples

Approximate menu for Shuffling, taking into account the features of weekly recommendations for stages 1 and 2 for weight loss.

Week #1

The serving size and number of meals varies individually. Numerical instructions concern mandatory products (apples, eggs).

Week #3

It is recommended to make the menu varied to avoid diet breakdowns. Meat dishes are added to the diet.

Recipes for the Protasov diet

Protasov’s diet is distinguished by a flexible menu, so choosing dietary recipes from permitted products is not difficult. The collection of recipes also includes homemade mayonnaise and cheese with a low fat content and maximum benefits.

Mayonnaise for Shuffling

A healthy alternative to your favorite product.

Cooking method:

• Option #1: Peel the garlic and put it through a garlic press. Mix all ingredients until smooth.
• Option No. 2: squeeze the juice from the lemon, mix all the ingredients until smooth.

Homemade cheese (5%)

Finding low-fat cheese on store shelves can sometimes be difficult, so preparing the product yourself is much faster. The cooking process is not complicated. Takes minimal time.

Homemade cheese (5%)

Recipe No. 1
Cooking method:

• Place the milk on the stove without bringing it to a boil.
• If the cottage cheese is from a briquette, then you need to break it. Add to hot milk, cook over low heat for 15 minutes. The release of serum will begin - this is a normal process.
• Place gauze in a colander, folded in 2-3 layers. The edges of the fabric should extend beyond the edges. Pour the resulting mixture onto cheesecloth and leave until the liquid has completely drained. Cover with edges and squeeze lightly.
• In a saucepan, mix the resulting mass with the remaining ingredients and place on the stove. Cook over medium heat for 15 minutes, stirring constantly. Avoid burning.

Ingredients: • cottage cheese 1.8% - 500 g; • milk 2.5% - 200 ml; • butter – 20 g; • chicken egg – 1 pc.; • salt – 1 tsp; • soda – 1/3 tsp; • gauze.

The finished cheese will taste like processed cheese. If stage 4 is carried out in a water bath - for durum varieties.

Spring salad

A light salad of fresh vegetables reminiscent of spring.

Spring salad

Recipe No. 2
Cooking method:

• Wash vegetables and dry.
• Cut the tomato, cucumber into strips, radishes in a circle or semicircle. Chop the greens.
• Place ingredients in a bowl, top with yogurt, add salt. Mix.
• Finely chop the cheese and sprinkle on the dish.

Ingredients: • cucumber – 1 pc.; • tomato – 1 pc.; • radishes – 4 pcs.; • yogurt 1.5% without additives – 1.5 tbsp. l.; • homemade cheese – 40 g; • greens – to taste; • salt – on the tip of the knife.

Cottage cheese casserole with apple

A classic dish that will become a delicacy on Protasov’s diet.

Card title

Recipe No. 3
Cooking method:

• Wash the apples, remove the middle, cut into thin slices.
• Prepare a non-stick or silicone baking dish and fill the bottom evenly with half the apples.
• Using a blender, beat cottage cheese, egg, yogurt until smooth. Pour over the first layer.
• Place the remaining apples on top and sprinkle with cinnamon.
• Place in an oven preheated to 180 degrees for 20-25 minutes, checking for doneness. After turning off, leave the casserole to cook for another 10 minutes.

Ingredients: • yogurt 1.5% without additives – 2 tbsp. l.; • cottage cheese 1.8% – 250 g; • chicken egg – 1 pc.; • apple – 2 pcs.; • cinnamon – ¼ tsp.

Zucchini fritters

Tender pancakes that have been relevant since the first week of Protasov’s diet.

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Recipe No. 4
Cooking method:

• Wash the zucchini, grate it on a coarse grater, and squeeze it out.
• Mix the mixture with the egg and spices.
• Fry on both sides without adding oil in a well-heated non-stick frying pan.

Ingredients: • zucchini – 400 g; • chicken egg – 1 pc.; • salt, pepper - on the tip of the knife.

Rolls for Protasov's diet

A real delicacy that is added to the menu from the 3rd week of the Shuffle.

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Recipe No. 5
Cooking method:

• Boil shrimp until tender, peel.
• Beat the egg and fry in a thin layer in a non-stick frying pan without adding oil. Cut into 2 parts.
• Grate cheese and garlic on a fine grater. Chop the greens. Mix with kefir.
• Lightly moisten the nori with wet hands, lay out the egg omelet and half the filling, part of the shrimp. Roll around the perimeter. Cut into 6 pieces. Repeat with the second sheet.

Ingredients: • chicken egg – 1 pc.; • homemade or store-bought cheese (not higher than 5%) – 200 g; • kefir 1% - 2 tbsp. l.; • shrimp – 100 g; • norm sheets – 2 pcs.; • garlic – 2 cloves; • lettuce leaves – 3 pcs.

Shrimp can be replaced with chicken fillet, turkey.

Chicken meatballs

If you get tired of the taste of chicken, then the product can be replaced with turkey.

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Recipe No. 6
Cooking method:

• Pass the fillet through a meat grinder or blender. Chop the greens.
• Mix all ingredients and leave in the refrigerator for 30 minutes.
• Roll the minced meat into small balls.
• Fry in a non-stick frying pan without adding oil or bake in the oven for 20-25 minutes at 180 degrees.

Ingredients: • chicken fillet – 300 g; • chicken egg – 1 pc.; • yogurt 1.5% without additives – 3 tbsp. l.; • cilantro – to taste; • salt, pepper - on the tip of the knife.

Fish cutlets

The dish is included in the diet from the third week.

Card title

Recipe No. 7
Cooking method:

• Cut the fish fillet into small pieces, chop the greens.
• Beat the egg, add the prepared ingredients and spices.
• Mix thoroughly and form cutlets.
• Fry on both sides in a well-heated non-stick frying pan without adding oil for 5-7 minutes.

Ingredients: • low-fat fish (pollock, hake) – 500 g; • chicken egg – 1 pc.; • greens – to taste; • salt, pepper - on the tip of the knife.

Weight stagnation

Plateauing or stopping the loss of extra pounds is a natural process. The frozen arrow of the scale should not stop or cause panic. It is enough to understand the reasons to move further towards the desired goal:

• the amount of fluid in the body changes. Water accumulates and is released, causing weight fluctuations or stagnation. It is necessary to stabilize the water-salt balance by adjusting the intake of salt and water;
• excess waste and feces are eliminated from the body in the first week due to the abundant intake of fiber in the body. This provides amazing weight loss in the first 7 days, after which rapid loss is not expected. Conclusion: The plateau is caused by the balancing of the body's biological materials;
• A peculiarity of the female body is that the menstrual cycle provokes swelling.

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Principles of quitting the diet

A common review is when a person lost 10 kg, and then quickly gained 15. This is explained by the principle of activating the energy conservation mode. If, at the end of the diet, you switch to your previously familiar nutrition plan, then at first the body will try to maintain the old metabolic regime. Further, an excess of energy will be perceived as a safety net to prevent stress from food restrictions.

The correct exit from the Protasov diet will help reduce the risk of the return of lost fat, maintaining the result for a long time. To do this, you will need to rely on the principles of the system, introducing the following components:

• gradual addition of new products;
• a gradual increase in complex carbohydrates and fats;
• continue taking the vitamin complex.

Advantages and disadvantages

Despite the fact that “shuffling” was developed at the end of the last century, it gained popularity only at the beginning of the 21st century.

Advantages of the technique:

• no strict restrictions on food;
• reduction of cravings for sweet “bad” foods;
• wide range of approved products;
• building muscle mass (physical activity combined with protein intake tones muscle muscles);
• obtaining visible results after the second week of losing weight;
• normalization of metabolism;
• detoxification of the body;
• saturation of the intestines with bacteria and probiotics;
• increased libido;
• appetite suppression;
• lack of psychological stress;
• elimination of constipation (fiber, which is contained in vegetables, stimulates intestinal motility);
• improvement of the functional condition of the skin;
• accessibility (allowed products, unlike Energy diet mixtures, can be found in any supermarket);
• lasting result (if done correctly);
• feeling of lightness after eating.

Despite many advantages, the Protasov diet, if not followed correctly or practiced in “forbidden” cases, can cause harm to the body.

Contraindications for using the technique:

• stomach ulcer, chronic gastritis, duodenitis, esophagitis;
• lactose intolerance;
• allergy to milk protein;
• metabolic disease;
• stones in the kidneys, bile ducts;
• coronary heart disease, hypertension, atherosclerosis;
• irritable bowel syndrome;
• pregnancy and lactation;
• oncology.

In addition, the dietary diet is not without its drawbacks.

Disadvantages of the diet:

• lack of hot dishes during the first stage of the diet (provoking pancreatic dysfunction);
• insufficient consumption of carbohydrate foods (in 80% of cases causes dizziness, fatigue, weakness);
• the need to take “bulk” portions of vegetables - more than a kilogram per day (to achieve the daily calorie intake);
• the need to completely eliminate alcohol;
• monotonous diet.

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