Quick transformation in a short time
The program of the Israeli dietician promises normalization of a metabolism and farewell from 10 kg without effort and interdictions. In the last year or two, the nutrition system, developed by the Israeli dietician Kim Protasov, is increasingly popular. For the first time they started talking about her in 1999. Written with humor "protaction", as it began to be called by the author's name, promises in five weeks to normalize the metabolism and relieve of excess weight. You can eat at any time of the day or night, without limiting portions and not bothering yourself with sports activities. The main thing - to adhere to a special diet, which seems to be directly created for the second half of summer, when fresh vegetables can be found everywhere.
The path to ease
To follow a diet, you need to stock up on vegetables that you can eat raw, 5% cheeses, cottage cheese, yogurt, and eggs. Eat vegetables and dairy products constantly, there are them for breakfast, lunch and dinner in any quantity. But keep the balance - do not go only to yogurts or only to raw vegetables. Cook all kinds of dishes a la Greek salad, appetizers of greens, eggs and pepper. Include fantasy and make up your recipes from vegetables - young asparagus, zucchini, carrots, cabbage, cucumbers, which should not be subjected to heat treatment. As beverages are allowed in any amount of coffee and tea without sugar and milk. Mandatory item: drink at least two liters of water every day, regardless of other drinks. From fruits you can eat three green apples.
How it works
Burns subcutaneous fat and cleanses the intestines. This helps to lose weight in the second stage. Pectins and fiber strengthen intestinal peristalsis, and low caloric intake forces the body to use as a source of energy subcutaneous fat. Attention to the muscles. Note: if the calorie requirement is significantly higher than their intake with food - for example, if the girl is engaged in fitness, - her weight may decrease due to the destruction of muscle protein. The author of the diet assures that by the end of the second week the desire to eat something sweet and fat disappears completely - the purified organism will require only vegetables and dairy products and can even give up eggs. In the third week, a piece of 300g of roasted meat, poultry or fish should be added to the previous list of foods, while reducing the consumption of dairy products. From the end of the third week the weight will begin to melt right before your eyes. This diet should last two weeks. Those who go all the way to the end, talk about the loss of 10-15 kg, improving the condition of the skin, the appearance of lightness and indefatigability. The charge suffices for a long time, and, the main thing, ceases to pull on harmful and high-calorie. Protasov advises such a diet to cleanse the body no more than once a year. With its observance, the nutritionist guarantees getting rid of the number of kilograms that is superfluous.
Amendments and additions
Eleven years of the existence of the diet have not passed for her for nothing. It is overgrown with recipes, new recommendations. Now it is separately stipulated that all vegetables can be eaten, except for starch-containing ones. That is, use it neatly, but it is better to refuse altogether, for example, from corn, peas, beans, wheat. From the list of dairy products, it is necessary to delete milk - only sour-milk products are taken, and fermented baked milk is even preferable to kefir. Yoghurts and cottage cheese without additives can be eaten in unlimited quantities. From cheeses it is necessary to choose soft, slightly salted, as the salt detains a liquid in an organism. Also, it is not recommended to eat whole eggs - protein can be consumed daily, and yolk - only twice a week. And of course, you need to replace the fried chop for meat or fish, cooked for a couple.
Slow exit
To fix the result and return the body to the usual diet, to leave the "brawl" is recommended approximately the same as the diet itself lasts. At the sixth week in the diet gradually introduced vegetable oil - no more than 3 tsp. in a day. At the same time, dairy products with 5% fat content are replaced with fat-free products. You can add a little nuts, olives, not forgetting to reduce the amount of oil. In day it is necessary to consume no more than 30-35 g of fat. In the seventh week, green apples are replaced with other savory fruits - pears, kiwi. Bananas, dates and mangoes are not allowed. On the eighth in the morning, start cooking porridge. Portion is not more than 250 ml. Of cereals, oats are preferable. On the ninth part of dairy products gradually displace, having increased in a ration a share of meat, a hen, fish. At the tenth week, go back to the previous diet, observing the measure and preferring non-caloric, minimally processed foods.
Advantages and disadvantages
According to dieticians, the Protasov system has many advantages - for example, it forces only natural foods to eat, refusing refined, semi-finished products, canned food and marinades. However, the "brawl", like any diet, has its drawbacks. In particular, it is not suitable for winter, as raw food increases the feeling of hunger. And you can not sit on it constantly, as on other similar low-calorie and low-fat diets. The diet of Protasov is very low-calorie with a minimum amount of animal protein in the absence of vegetable protein, vegetables are offered only in raw form. Therefore, it is contraindicated for people who by definition can not refuse animal fats: adolescents during puberty, women with menstrual disorders, people with insufficient muscle mass, gastrointestinal diseases (atrophic gastritis, colitis, enzymopathy with inability to digest carbohydrates, kidney stone disease, gastritis , cholecystitis, pancreatitis in the acute stage). This diet limits the intake of vital foods, such as animal protein, complex carbohydrates in the form of cereals. The lack of protein can lead to a violation of the hormonal background. This system is not recommended for people with iron deficiency anemia and the elderly, since enzymatic deficiency of the gastrointestinal tract in people aged makes it difficult to digest raw foods.
1st and 2nd weeks
- Breakfast
Cottage cheese with apples. Mix the apple with 5% cottage cheese and yogurt, add cinnamon.
- Lunch
Tomato "boats". Chop cilantro, dill, parsley and garlic, mix with granular cheese and apply the resulting mass to the halves of tomatoes. You can fill the curd mixture with halves of bell pepper.
- Dinner
Okroshka. Cucumbers, cabbage, sweet pepper, radish, herbs and boiled egg chop, and pour 3.2% kefir. A little salt.
- Afternoon snack
Salad "Vitamin". Apple cut into strips, sprinkle with lemon juice. Root the celery, peel the carrot and peel on a large grater. Remember root crops with your hands, add an apple, sprinkle a little, season with yogurt and leave to infuse for 30 minutes.
- Dinner
Salad from courgettes. Half a small marrow, 20 grams of horseradish peel and grate, mix with finely chopped onion. Add pepper, salt, shredded herbs and season with sauce made from yogurt, lemon and spices.
3-5 weeks
- Breakfast
Cottage cheese rolls. Carrots grate on a fine grater, mix with cottage cheese, adding yogurt. A little salt. Lay the mass on a salad leaf and fold it with an envelope. Top with yogurt.
- Lunch
Salad from a leek. Slice the leeks, celery stalks, carrots. Season the salad with yogurt.
- Dinner
Greek salad with chicken. Chicken fillets cut into cubes, add a couple of tomatoes, a small cucumber, a red onion, a few lettuce leaves, sprinkle 2 tbsp. l. oregano or marjoram, sprinkle with lemon juice and mix with 5% brynza.
- Afternoon snack
Red cabbage with apples. Cabbage thinly chop. Two apples and a horseradish root grate and combine with cabbage. Pour the dressing: mix lemon juice with 3 tbsp. l. water and a pinch of salt.
- Dinner
Gazpacho. 3-4 tomatoes, cucumber, green bell pepper, onion and 2 cloves garlic grind in a blender with a glass of ice water and 1 tsp. lemon juice. Add salt, pepper, chopped marjoram, thyme, basil.
Exit from the diet, 6th week
- Breakfast
Guacamole. In a pod of fresh chili peppers, remove seeds and septums. Half a bulb, a tomato and two stalks of celery chop in a blender. With two avocados, cut the peel and remove the bones. Flesh sprinkle with lemon juice, mash with a fork and mix with the tomato-celeriac mass. Add guacamole to taste.
- Lunch
Pumpkin salad. Pumpkin, carrots and an apple grate on a large grater, mix and season with low-fat yoghurt.
- Dinner
Salmon with green salad. Have a salmon for a couple. Serve it with salad: chop cabbage, cut cucumbers into strips, season with vegetables and remember with hands, season with lemon juice and vegetable oil and sprinkle with finely chopped greens.
- Afternoon snack
Salad of carrots and turnips. Carrots and turnips clean, and grate on a large grater, add chopped parsley and sprinkle with lemon juice.
- Dinner
Beet Salad. Beet sugar, add chopped lettuce leaves and spring onion, chopped egg, garlic clove. Pour lemon juice.
7th week
- Breakfast
Curd mousse with kiwi fruit. In the blender, chop the pulp of three kiwis, 30 g of pine nuts and 200 g of low-fat cottage cheese. Before serving, decorate the mousse with a few nuts.
- Lunch
Cabbage salad. Cut cabbage, bell pepper and green onions. Season vegetables with 1% kefir.
- Dinner
Chicken salad with oranges. Slice boiled chicken fillets, orange pulp, apple and cucumber. Season with spices, pour yogurt and sprinkle with soft cheese.
- Afternoon snack
Salad «Orange mood». Grate the carrots, cut the mango pulp into slices and mix. Pour lemon juice and season with low-fat yogurt mixed with salt and chili.
- Dinner
"Red fan". Boil the beet to half-cooked and thinly cut, laying slices on a plate with a fan. On top decorate with sliced olives and pieces of eggs. Sprinkle with vegetable oil mixed with vinegar and salt.
8th week
- Breakfast
Tropicana oatmeal. Cook the oatmeal. Cut the pear into it, sprinkle with nuts.
- Lunch
Curd dessert. Banana mash with cottage cheese and sprinkle with cinnamon.
- Dinner
Pike perch with greens. Fille fish fillets in a mixture of soy sauce, salt, pepper, ginger and cinnamon and leave for an hour. Bake in a preheated oven until cooked. Put on a dish, decorated with yogurt, mixed with finely chopped greens.
- Afternoon snack
Salad from a radish. Cottage cheese mix with finely chopped radish, sprinkle a little, add three tablespoons of yogurt. Salad mix and decorate with dill or parsley.
- Dinner
The vinaigrette. Cooked beets, carrots and potatoes peeled, and cut into cubes, cucumbers, apple and pear - straw. Combine the products, add the green peas, season with a yogurt vinaigrette and top with chopped walnuts.
9th week
- Breakfast
Eggplants with cheese. Eggplants cut into cubes and fry in a pan with a small addition of vegetable oil. Mozzarella mash and mix with aubergines and chopped onions. Salt, pepper and season with yoghurt.
- Lunch
Salad "Tropical". Avocado, banana, kiwi and half a mango slice into cubes. In a blender, chop the half-mango, add lemon juice. Season the salad with mango sauce.
- Dinner
Tuna salad. Chop the leaves of the salad, cucumber and onion. Canned tuna with a fork and mix with vegetables. Salad season with yogurt.
- Afternoon snack
Rice pudding. Rinse the rice for 3 hours. Then drain the water and cook the gruel at 0% milk. Mix it with the beaten egg. Lay the mass in the mold and cook for a couple. Serve with fruit.
- Dinner
Meat with oranges. Cut beef into thin slices and marinate in sauce (2 tsp vegetable oil, 2 tbsp soy sauce, grated ginger). Quickly brown the meat in a heated frying pan. Add chili, lemon zest and 1 tbsp. l. soy sauce. Serve with vegetables, decorated with orange slices.