A collection of recipes, nutritionist recommended Protasov
Girls and women want to remove the extra inches in the waist and hips, in other words - to lose ballast in the subcutaneous fat through diet Israeli nutritionist Kim Protasov, which enjoys a high popularity among dieters and does not harm the body.
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What it promises enticing diet
Kim Protasov diet is good because it is easy to carry, as there is no exhausting feeling of hunger, which puts pressure on the psyche in compliance with other methods of weight loss.
Diet does not provide a limited menu of calories and weight. It is possible for five weeks to eat food at any time of the day or night, there are any number of dishes, with much to lose weight, especially during the fourth and fifth week.
To see promising results, it is worth trying a diet Kim Protasov, and to no longer accumulating kilos, you need to go right out of the diet. Subject to the ten-cycle Kim Protasov diet you can lose a certain number of kilograms, allowing the body to function normally.
With the advent of ease thanks to cleanse the body will leave chocolate candy addiction, and with it will go the extra kilos and fat on the sides and belly.
Therefore, Kim Protasov diet recommends sweet tooth, who did not have enough willpower alone to get rid of addiction to sweet foods.
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The duration of the diet and what to eat
Ongoing Kima Protasov's diet for five weeks. The first week is called the cheese and yoghurt and vegetable. We need to stock up on raw vegetables, cheeses and yogurts having 5% fat. Allows for diversity eat once a day, boiled egg, but the vegetables and dairy products from 5% fat you need to eat a lot and drink a lot of tea, coffee without sugar and water without gas (at least 2 liters per day). To such a menu does not seem sad, you can add green apples, not more than 3 pieces.
And with this set of products can make a large amount of food, for example, prepare a salad of vegetables, rub them on a grater and add the grated egg and mix with grated cheese, dilute chopped vegetables with yogurt or just dip into it pepper or tomato, mix the juice of tomato or the flesh of the cucumber with yogurt. Flight of fantasy unlimited.
You can safely eat any number of dishes for a week and forget about the hunger within the next week, as vegetables, cheese and apples will become a favorite meal. Even so coveted in the very first days of the egg does not want to eat. The body becomes light in the last days of the second week, and with it the thought, not burdened by the desire to eat a few meals of fatty meat and sweets that promised dietitian Kim Protasov.
In order not to stray from the diet, as early as next week, it's a little change: reducing the consumption of cheese and yogurt, but a consolation prize will serve grilled meat, poultry or fish in the amount of 300 g Now the menu of the third, fourth and fifth week will consist of vegetables, apples , cheese, eggs, yogurt and meat. Kim Protasov argues that intensive weight will start to go away by the end of the third week, and this will continue even after the diet reaches its completion.
When a diet possible options. Most start with the use of products intended for the third week, add to the apples of dishes from other fruits, cereals, salads with vegetable oil. In other words, developing recipes and eat on their own scheme.
It is important to drink plenty of water and juices. They help purify the body and lose weight. Nutritionist Protasov clarifies what can help the other components of the human diet. For the body is not scooped protein from brain cells, muscles and major organs, Protasov advises to consume 80-100 grams of protein per day. In this case, people will not suffer memory impairment and irritated.
If earlier the body processes another batch of chocolate or a muffin, but now he will actively break down complex carbohydrates, whose main task - to help the digestive system to work with dedication, improve metabolism and raise the tone of the body. Complex carbohydrates will not be delayed fat, so you need to drink water to 30 ml per 1 kg of body weight. Tea or coffee drink Protasov does not prohibit, but without sugar or milk substitute and.
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How to get out of the diet
To properly completed diet Kim Protasov, for out of it you need to review the daily menu. Some dairy fat acquired with 0, 5-1%, but salad oil is added to 15 g per day (3 h. P.). Hence, there is a gradual replacement of animal fats with vegetable fats. If we consider that three olives contain 1, 5 grams of fat, and three large almond nuts as much, then when you add them to the menu for lunch or dinner diminishes the consumption of vegetable oils in salads.
Count the number of fat intake will have the whole period out of the diet Kim Protasov. On the day you can eat 30-35 grams of fat, which is part of the dairy, meat fried or steamed, fish dishes, salad and egg. The yolk of one egg contains 4.6 grams of fat, and eggs - 100 kcal.
Two apples of the three authorized dietitian Kim Protasov, you can substitute other fruits that do not contain a lot of sucrose, that is sweet and sour, prohibited the use of banana, mango and dried dates.
In the morning, replaced by vegetable porridge. It is better to apply a coarse oatmeal porridge (1-2 tbsp. L.) And a corresponding amount of water that portion was not more than 250 ml. For porridge added a couple of dishes from the low fat cottage cheese and vegetable salad. The diet should be varied: some are replaced by low-fat dairy products with meat or chicken or other foods containing protein. Then, returning to dairy products to all the changes introduced gradually.
Once the diet is completed, it is unlikely that anyone any thoughts about bread and butter, or fried potatoes with dumplings. Disappear craving for consumption of sweets and chocolate. No one wants to gain extra weight again, so his nutritionist Kim Protasov diet lays the foundation for a variety of dishes that can be used in the future: if the following five-week diet or to maintain the achieved weight. Even for people with normal weight, diet Protasov great benefit: the body is cleaned and updated, improving the figure due to the loss of two or three kilograms.
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Advantages and disadvantages of the diet
What are the benefits of diet Kim Protasov? Sticking to a diet is easy due to the products that it laid. Itself a diet "is no pressure on the psyche," does not create excitement around food. According to many people losing weight, there is no unpleasant sensation in the solar plexus ("the stomach"), as is the case with the feeling of hunger.
Using a similar diet to normal metabolism, work intestine and pancreas. Adipose tissue is reduced due to the fact that the diet allows you to balance protein, fiber, minerals, vitamins, minerals and lactose.
What are the disadvantages of diet Protasov? During the first two weeks should be a balance of dairy and vegetable products: milk can overload the body in protein and fat, which is undesirable in the lack of carbohydrate foods. Many people are not accustomed to use "tasteless" products without added sugar or salt. Only at the end all diets are starting to realize that unsalted and unsweetened products contribute delicate taste and smell and reduce cravings for sweets.
On the other hand, protein, lactose, and calcium promote the breakdown of fat in the subcutaneous tissue, so lost and adipose tissue, and muscle incremented. Nutritionist recommends Protasov recipes with lots of non-starchy vegetables - with vitamins, minerals, trace elements, fiber. During the diet will improve the work of the intestine with the consumption of vegetables to the maximum. Although nutritionist Protasov and limits the amount of fat consumed in the diet, but not completely exclude, which is very correct.
For those who do not recommend a nutritionist Protasov diet, an explanation. The large number of vegetables and food containing a small amount of starch, is harmful for people with diseases of the upper gastrointestinal tract, which include chronic gastritis, peptic ulcer and 12 duodenal ulcer, duodenitis, esophagitis. Starchy foods envelops and protects the stomach lining from mechanical damage, which causes the food itself. To prevent relapses of these diseases recipes this diet should not be used.
In the first and second week of meat do not eat just because of the presence of fat, which is available even in lean turkey breast or chicken, to fish. Perhaps the monotony of the diet will be someone to strain at first, but a variety of recipes enrich the overall impression of the diet and not allow pick begun business to get rid of weight on half way.
As for the apples, then, according to nutritionists, they must necessarily be used throughout the course of the diet. They allow complement deficiency pectins and carbohydrates. It must be remembered that the dishes, the recipes of which are given below, must be added not too ripe and sweet apples. They have the lowest glycemic index, and they are quickly and significantly increase the blood sugar level. Protasov Nutritionist recommends not to make apple "snack" and add them to the main dishes, use during the main meal of the day.
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A collection of recipes, nutritionist recommended Protasov
Cottage cheese and apple envelopes
You need:
lettuce leaves;
grated apple;
cottage cheese with cinnamon.
Initially, the apple should be cleaned, grate and mix with cottage cheese. Each tablespoon of apple added the same amount of yogurt and cinnamon pinch. On 1 lettuce leaf spread 1 tbsp. l. mixture. Wrapped in a cabbage. Combined envelopes with fermented baked.
Kefir cappuccino soup
You will need:
kefir - 70 ml;
Daikon - 30 g;
parsley or mint.
Charm and spicy flavor gives radish soup, tastes like a radish. Replace it can be ordinary radish, cucumber, red bell pepper. Whipped yogurt in a blender with fresh herbs and tomato. At the bottom of the cup stack chopped radish, pour the whipped mixture, decorate with a sprig of parsley or mint.
Vegetables with sweet yogurt
You will need:
yoghurt - 100 ml;
turnip - 30 g;
carrots - 30 g;
cinnamon - to taste.
Turnips and carrots cut into cubes, they laid layers are poured and cinnamon. All filled with yogurt.
Caviar from beets
You will need:
beetroot - 1 pc. small;
carrots - 1 pc;
sweet red pepper - 1 pc;
Curry - to taste;
dill - 50 g;
kefir - 50 ml;
cottage cheese - 50 g
Pulverized in a blender beets, carrots and dill, add cottage cheese and yogurt, curry to taste.
Baked cheese, herbs and grasses
You will need:
curd - 100 g;
egg - 1 pc;
greens - 3 tbsp. l.
All thoroughly mixed, expanded in cups and baked in the oven for 20-25 minutes. You can bake in a microwave oven.
Mushroom Salad
You need:
mushrooms - 2-3 units;
cabbage - 100 g;
sweet red pepper - 1 pc;
yoghurt - 50-70 ml;
soy sauce - to taste.
Finely shred the cabbage, mushrooms and peppers. All dressed with yogurt with the addition of soy sauce.
