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Exiting the Protasov diet: recommendations
Last reviewed: 04.07.2025
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How to smoothly exit the Protasov diet? After all, you have been following one menu for 5 weeks, and suddenly you are allowed to eat whatever you want. In order not to subject your body to stress, you need to know the correct way out of the Protasov diet.
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What do we eat instead of fruits?
Other fruits. But if you previously had 3 apples a day in your diet, now instead of 2 apples you can eat other fruits, but not very high-calorie ones. Banana, for example, is high-calorie. Mango or date - too. Look at the calorie content in the table of calorie content of products.
What do we replace vegetables with?
When exiting the Protasov diet, you can replace some of the vegetables with porridge cooked in water. Oatmeal soaked in boiling water overnight is very good. You can eat the porridge with cottage cheese and vegetable salad. The portion should not exceed 250 grams.
What do we replace dairy dishes with?
Instead, when leaving the diet, Protasov recommends hen meat without skin fat or other lean meat.
Lose weight easily and smoothly exit the Protasov diet, making this diet the basis for yourself. And we will talk about recipes for the Kim Protasov diet in the next publication. And do not forget to read the Protasov Diet: a menu for each week!
What can replace fermented milk products?
If earlier we could take fermented milk products with higher fat content, then after the Protasov diet in the 1st week we buy kefir and yoghurt with fat content from 0.5 to 1%. And in order not to deprive ourselves of vegetable fats, we add vegetable oils to the diet. Protasov allows a maximum of 15 grams per day.
Converted into spoons, this will be 3 teaspoons of vegetable oil.
Protasov recommends up to 35 g of fat per day consumed with food. Therefore, take the table and calculate the fat content of the food you eat.
Remember that 1 olive contains 0.5 g of fat, 1 almond (nut) – 0.5 g of fat, 1 egg – up to 6 g of fat.
The principle is this: if you have reduced the amount of fat in dairy products, then you can allow yourself the same amount (but not more) in other products. Then your weight loss will remain stable for a long time, and you will not gain weight.