The Good Facts about Protasov's Diet

Protasov's diet is amazingly good because:

1. DOES NOT LIMIT A QUANTITY OF FOOD, which very well from a psychological point of view. It is more easy to maintain this diet than many others.

2. Protasov's diet restore the metabolism, bring it to the optimal functioning. The absence of carbohydrates with the high glycemic index normalizes the functioning of the pancreas and stops the sweet addiction.

3. Large quantity of dairy products provides the sufficient amount of protein, and also calcium and lactose. This helps to a loss of adipose tissue, while maintaining and even increasing muscle.

4. Diet prescribes to eat a large quantity of fresh vegetables, and these are - vitamins, minerals, microelements, cellulose. Nourishing anf healthy!
It adjusts the work of bowels. If, of course, actually eat a lot of vegetables (more than dairy products).
Some dieters drink three liters of the kefir and eat the pair kilograms of white cheese during the day with the pitiful cucumber - yes, they became sad very quickly.

5. The fats in Protasov's diet are limited, but not eliminated. This is right.

In order to complete initial step and to be freed from the sweet addiction, Protasov's diet can approach. Possible solution - to begin from the third week, and add other fruits to the apples, vegetable oil, something grain and to convert this version into its own model of nourishment.

Important Notes to Protasov's Diet

The Kim Protasov's Diet
Read before you start

So, the essence of this beautiful diet:

FIRST AND SECOND WEEKS:

Raw vegetables.
The various cheeses and five (or less) fat yoghurts.
One boiled egg.
Three green apples.
Coffee, tea, water.
Keep in mind that IT IS ALL in any amount and at any time of a day.

THIRD, FOURTH, FIFTH WEEKS:

All the same, plus a piece of meat, poultry or fish.
Let's reduce a bit cheeses and yoghurts (by 300-400 g)

IMPORTANT:

Before you buy products, examine the following:

The food should be as simple, as possible, to ensure that the body would be cleaned.

The amount of the vegetables and milk products should be the same (or slightly more vegetables).

YOU CAN EAT:
Egg (1 per Day).

Cultured natural milk products with fat less or equals 5% (those in which no preservatives, sugar, additives, stabilizers and other chemical products) is kefir, yoghurt, type of plain yogurt, acidophilus milk, boiled fermented milk (all dairy products made with the help of natural starter).

Don't eat only fat free products, that may be cause of the emmeniopathy.

Vegetables only fresh and non-starch.

You can cook yogurt: Boil the milk. Chill to 70 degrees Celsius, approximately. At 0.5 litres of the milk put 2 tsp starter (or organic yoghurt Activia, can be sweet, and then the first batch will be sweet) stor, close the lid and through 6 hours yoghurt ready. Tasty, but more importantly, you can be sure that he had no additives.

Better to limit canned vegetables (they do NOT fresh), there are not more than 1-2 times a week - and then, if you want ... But do BETTER WITHOUT them!

You can eat salt. The diet without salt can be dangerous for fluid-and-electrolyte balance sharing, brain, heart ... But eat salt in reasonable quantities!


Apples (3 per Day) - green (NOT replace with anything).

Add in food the natural food seasonings and spices.

Tea (mostly green, black lead to dehydration), herbal infusions, coffee (without sugar and milk) and fresh juices, mineral water

You can dress salads with lemon juice.

From the third weeks:

Fish, seafood, meat, offal, stewed, boiled, fried without oil !!!!

DO NOT EAT:

- Sugar, Sweeteners is also undesirable.
- Crab sticks, sausage.
- The Korean carrot-and other salads, cooked not by you if you are not sure that they do not have a banned products.
- Meat soup, vegetable soup and boiled vegetables.
- Soy-and soy products
- Food with gelatine
- Vinegar and its variety
- Avocado (this is the fruit!)
- Dairy Products with additives (fruits, cereals… ..) yogurters… and other derivatives.
- Juices from packages NOT allowed! It is a sugar and empty calories, plus dyes!
Want to be slim - forget about juices from paсkages. Only fresh apple or vegetable juices.

PS: Protasov do not prohibit milk. But no more than 1.5% and the amount of milk shall not exceed 300 ml per day.

Read Before You Start the Kim Protasov's Diet

Don't start the Kim Protasov's Diet before reading this post! This will give you an opportunity to avoid mistakes and misunderstandings. Now we highlight the most frequently asked questions.

1. Before you sit on the diet read carefully the diet's essence (we recommend to print the description).

2.after reading the diet:
- if for some reasons, Kim Protasov's Diet is not suited to you (you don't like Acidified milk products or raw vegetables or something you should not) that means you should not use it.
- if you are having problems with the stomach, allergy products - the diet is not for you.

3. if for some reason you decide to replace authorized products on unauthorized or diet does not approach to you for timing… this is not the Protasov's Diet, respectively, you can not expect the same results.

4. The diet described here. The diet lasts 5 weeks, the way out last 5 weeks too, it (is due to the fact that a withdrawal from the diet should be equal to the length of the diets).

5. During the Diet you must:
a) take vitamins to compensate for the shortage of micronutrients.
b) There is a need to eat every day at least 1200-1500 kcal.

6. if during the diet raises discomfort, painful sensations, violations cycle-stop diet and immediately turn to a doctor.

7. Sport is welcome.

How To Save Money And Eat Healthy. South Beach Diet

 Eating healthy doesn't have to cost more. But for many Americans, diet plans and higher grocery bills go together like peanut butter and jelly. The South Beach Diet  (SBT) is so flexible that there is no reason not to follow it because of a tight budget.

Here are some ideas:

1. You don't have to follow the recipes or menus in the book. They are only guidelines.
2. You don't have to buy expensive cuts of meats. You can buy ground turkey and beef and discard the fat from the meat before adding spices to the dish you're making. Also, you can marinade less expensive cuts after removing the visible fat to make the meat more tasty and tender.
3. You can use canned and frozen veggies and fruits (P2), as well as seafood and shellfish. Tuna fish, canned salmon, sardines and canned chicken are OK.
4. Make sure canned goods don't have sauces and they have 3 or less grams of sugar, and the tuna fish and sardines are packed in water.
5. You can prepare a lot of beans. All beans are OK in all phases of this diet. Beans have a lot of nutrients and are easy on the budget.
6. You can buy fruits and veggies when they are in season. Check your local newspaper for ads.
7. Make a meal plan including ingredients in season and make sure you won't waste anything. Make sure you can use some leftover for a second meal.
8. You don't need to buy expensive drinks or designer water. Plain water is always best.
9. You can buy foods in bulk at discount grocery stores such as Sam's Club, Wal-Mart Super Center and other stores.
10. You can make the same menu for the entire family and add some extras for the members of the family that are not on the diet.
11. Make sure you make a shopping list and stick to it when you go to the grocery store and make sure you don't go hungry to the store and don't buy anything on impulse.
12. You can use dried or fat-free evaporated milk. It has a longer shelf life and it's cheaper than fresh milk.
13. You don't have to buy expensive cheese. There are a lot of low-fat cheeses at affordable prices.
14. Buy house brands and use sales coupons wisely.
15. Most important use your imagination to make meals appealing to all members of your family, so you don't feel deprived of anything.

 South Beach Diet on a Budget: More tips

• No matter what kind of plan you select, fruits and vegetables are always a good choice for the waistline and your wallet. When produce is in season, it tends to be more plentiful and cheaper. When it's not, frozen foods – especially store brands or generic -offer a good value.

• You have to shop smart to buy food at good prices. Build a pantry, use coupons, stock up, hit clearances (yes, grocers have them as well, especially for overstock) and only buy on sale and you'll knock it out of the park with shopping.

Bear in mind, phase 1 is only 2 weeks -- after that, your food list greatly expands. The best way to come up with meal variety (in any phase) is to make a list of foods you can have then look for combinations. For example:

Tuna
Egg
Celery
Mayonnaise

Combine this and you have tuna salad. Do the same but substitute chicken and you'll have chicken salad. Both are great eaten on romaine hearts and sprinkled with mozzarella. I like adding tomatoes as well, just for the added flavor.

• Like hamburger sandwiches? Go to the grocery store and pick up a really thick portabello mushroom. Pull out the stem (twist it to get it out) then slice the mushroom cap in half across its face to get the thinner slices. Smear both with some mayo, add a slice of Swiss, a hamburger, lettuce, onion, and tomato -- VOILA, a hamburger sandwich. You might want to slightly toast the mushroom in a skillet first - even better, you can grill it. If you do not like hamburgers, you can use any meat in this fashion - steak, chicken, take your pick.

• Bean soups are a great, quick food for lunch or dinner. You can get a big ole pot going and largely leave it unattended to cook, just stirring it every so often.

• Don't forget fish either -- it's tasty, healthy, and quick. You can prepare any of a number of marinades to soak the fish in for about an hour then pop it in the oven at 450 for 10-15 minutes. Don't get much easier than that!

Remember:

1. The first trip to the market is the most expensive because you need to buy the condiments and staples you don't have.
2. You don't have to follow the food plan in the book, some of the stuff in the menus are expensive, after all the recipes are from expensive restaurants in South Beach, FL. so you need to learn to subtitute foods for what you can affort, like canned anf frozen veggies, tuna fish, canned salmon, sardines, canned chicken breast, etc.
4. Buy stuff when it's on sale, on season and at discount places, even Dollar stores carry fresh products now and reasonable prices.
 

Even more tips:

• Dried beans – usually very cheap, and you can cook up a huge pot of plain beans and "doctor" them up different ways for lunches and dinners.

• Hamburger - cheap on sale, buy the higher fat kind, brown it well, drain and rinse the grease off. Tastes good, is probably even lower fat than the expensive stuff. "Waste" is not as great as you think per pound due to fat loss, so this is the more economical way.

• Chicken - chicken breasts are expensive, period. The fat might be greater (although it is not that much greater) in thighs, but they are definitely a better buy. Usually several dollars a pound less! Make sure to trim off all the visible fat – they are just as healthy as breasts.

• Cheese - buy full fat cheese – usually half the price of lf - and "defat" it yourself by baking it on a baking sheet for about 10 minutes and then draining the fat off. You can bake it longer and have cheese "crackers", too.

• Vegetables - fresh is usually very expensive, so buy canned and frozen. Look for your grocer's "seconds" bin in the produce department -you can get some good buys there on produce that's past it's prime, but still perfectly edible. Iceberg lettuce is still pretty cheap, as are carrots and celery, onions and radishes.

• Bread and pastas, etc. -- there are several varieties of whole wheat bread that aren't too expensive, or you can make your own - tastier and you control what goes into it, too. Doesn't really take much time, and kneading dough is so therapeutic!

• Eggs are always a good buy, and you can eat them for breakfast every day.

• Lunch meats are variable - Land o' Frost makes really good thin sliced ham and turkey for about $3 a pound, which is the cheapest among that isn't high fat or tastes like crap.

• Keep your eyes open for sales, and maybe you can even treat yourself once in a while with a different veggie or protein, if it's priced low enough. I know how hard it is, but where there's a will, there's a way!

• Buy meat that has the bone in it. It's cheaper, and with stir fry, keep the bone on the chicken and still turns out good.  

And yet some more tips: 

1. Beans, beans, beans. Especially dried ones cooked at home - very easy to do in a crockpot. Buy smoked turkey wings - about $2.50 for two big wings, break it into four pieces and only use one piece to season a pot of beans. Can add chopped onion or whatever seasonings you want (just add them at the end of cooking, as salt makes beans tough).

2. Chicken thighs versus chicken breasts. Less than half the price. Leg quarters about 39 cents a pound. Just cook them thoroughly and drain well (patting if necessary and practical), then remove the skin (or remove it before cooking). Difference in fat content is negligible if cooked properly.

3. Buy "regular" hamburger (usually 70/30) and drain it well when you cook it. Some people even rinse theirs with hot water - don't do this, but do "squeeze" it in the pan and drain off all the fat, then wipe out the pan. The yield per pound vs 85/15 is not very different, and the price is usually about $1 less per pound. 1/2 to 3/4 pound per big pot of chili or spaghetti sauce is enough.

4. Buy the cheaper cuts of lean beef, like bottom round. The tougher cuts are more flavorful, they just require more prep. Longer cooking over slow heat or marinating, though, and you have beef fit for a king (or queen).

5. Cottage cheese vs ricotta. Much cheaper. Drain it well to get a thickere consistency, and put it through the blender if you want it smooth. The texture and taste better anyway, and it's about half the price.

6. Buy fresh vegetables "loose" instaed of in packages. You pay $2.99 to $3,99 for a package of three Romaine "hearts", but can discover once, that a whole head of Romaine loose is only $1.79 - get the same amount of lettuce chopped up you get with the packaged, plus get more of the dark green leaves, which are healthier. Ditto for celery - had been paying $1.99 for a package of celery hearts, but can buy a whole head (bunch) of loose celery for $.99. Bagged salad is, of course, way too expensive.

7. Use lunch meat type ham instead of Canadian Bacon. You can buy a pound of really good, low fat sliced ham for about $2.99 a pound - the canadian bacon is twice that.

8. Buy spices, some canned goods, toiletries, cleaning supplies and laundry stuff at discount stores like Dollar General - you can save a bundle doing this, especially on spices you use often. A tin of black pepper is $1 at DG, but over $3 in the grocery store.

And this one:

The South Beach Diet is not expensive. Think fresh and think sales.

When is a will there is a way. You can find a way to follow this diet and lose weight.

More:

South Beach Diet. Overview,  South Beach Diet. Phases

 

Tags: south+beach, bean, beans, chiken, save+money, cheap+diet

Kim Protasov's Diet. The Best Start For Healthy Eating

Pluses and minuses of the Protasov’s diet

- Protasov’s diet does not limit the amount of the food you can eat. It is the most advantage of the Protasov’s diet and it is very good from the psychological point of view - to sustain such diet is easier, than many other things;
– Protasov’s diet repairs a metabolism, helps it to performance in the optimum level. Due to the absence of the carbs with high Glycaemic Index (GI), the functioning of pancreas is normalised and helps to eliminate the sugar addiction;
– the diet supplies the sufficient amount of proteins with milk food as well as calcium;
- Protasov’s diet suggests to eat a lot of non-starch vegetables that are vitamins, minerals, fiber and microelements. It is nourishing, healthy and improves how the intestines work. But you should eat maximum amounts of vegetables. The diet won’t work if you will eat a couple kilograms of white cheese or drink three litres of kefir per day without vegetables;
– the amount of the fat is limited, but fat is not avoided, and this is very good;
– one minus of the Protasov’s diet is the diet monotony during the first 2 weeks.

The diet of Protasov

The first, second, third day… and during the first week: you can eat only fresh, uncooked veggies, and also cheese and yoghurts (and the other sour-milk products such as kefir, cottage cheese, soft cottage cheese) which have a fat content of 0.1 to 5 percentage. Plus one boiled egg per day is allowed. You can eat any amount of milk products (within the fat range) and any amount of vegetables. You may drink tea, coffee (without sugar of course) as much as you want. A little sad? OK, you can add 3 big green apples to your plan every day. Try cheese and hard boiled egg toppings for your vegetable salads.

You can eat in the morning, day, evening, night – the whole week. And in the same way the second week. Surprisingly, but from second week, your desire to eat something wrong will decrease. By the end of the second week you will feel extraordinary lightness in all body and … in your mind.

From the beginning of the third week you have to add to vegetables and cheeses a piece (300 grams) of a ;meat, a poultry or a fish. Please, reduce cheeses and yoghurts a little. Vegetables, cheeses, meat, an egg and apples you eat three more weeks. And all! In three weeks after the beginning of a diet your colleagues and family will be amazed with your new, rapidly changing figure. The forth and fifth weeks are the period of the most intensive weight loss process.

After the five weeks diet you should carefully return the products into your eating plan.
First, add the vegetable oil to the salads. Next, change the apples with the other fruits. Start to eat sugar-free cereals (whole grain cereal is the best choice) for breakfast. Add more animal proteins with lean meat, e.t.c

Protasov’s diet is the very good for the first step to the new, healthy eating life, it helps to become free from the sugar addiction. You should use this diet only if you feel that such diet plan is not impossible for you.

The source (in Russian)

Tags: protasov, low-carb, protasov's+diet

What's The Secret Of The French Diet?

Seemingly the French are able to regularly dine on fine wines, cheese, and chocolate without gaining weight or suffering from the health maladies commonly associated with being overweight. In his recent book The French Diet, diet expert Michel Montignac explains the secret of why the French don’t get fat and offers a plausible, enjoyable—and permanent—weight loss solution to those of us battling our own ever-expanding waist-lines.

Glycemic index
Calorie intake is not responsible for fat storage. If we put on weight it is not because we eat too much but because we eat wrongly. The nature of the food we eat stimulates metabolic reactions leading to fat storage instead of fat burning. Although this applies to all food categories, the choice of carbohydrates is particularly decisive. This is why the glycemic index is the key of the French Diet since it is the best way to choose the appropriate food.

Cholesterol and risk for heart disease
Professor Jean Dumesnil from Québec University did an experiment showing that the Montignac method was not only an efficient weight loss method, but was also the best way to prevent cardiovascular disease. He even showed that triglycerides dropped by 35% after six days on the diet. Dumesnil’s study was published in November 2001 in the British Journal of Nutrition.

Type 2 diabetes
Obesity and type 2 diabetes are both caused by hyperinsulinism, which is a chronic and excessive secretion of insulin. Consequently, the Montignac Diet not only leads to weight loss but also to a decreased risk of diabetes.

Myths about calories
During the last 50 years, Western countries have reduced their daily calorie intake by 35%. Paradoxically, obesity rates have increased by 400% during this same period. These statistics prove that low-calorie diets are a total failure. Low-calorie-diets actually slow down the metabolism. This reduced basal metabolic rate leaves the body vulnerable to rapid and excess weight gain once the person comes off the low-calorie diet.

“Good” versus “bad” carbs
Bad carbs are those whose metabolization stimulates insulin secretion, which in turn leads to fat storage rather than fat burning. Bad carbs are high glycemic index foods, such as potatoes, sugar or white flour. Conversely, good carbs are those whose metabolization lowers insulin production, which in turn prevents fat storage and activates fat burning. Good carbs are fruit, vegetables, al dente pasta, dry legumes and integral cereals.

American Paradox
Americans are the only population in the world that:
– Fixates on dieting,
– Follows the most low-calorie/low-fat diets,
– Exercises the most (2 to 3 times the rate of French people), and
– Consumes the most sugar substitutes.
Paradoxically, they also have the highest rate of obesity in the world—3 to 4 times higher than French people, who eat more and exercise less. All these details are proof that their dieting habits are totally misguided.

Ancillary benefits after trying the Montingac Diet
By following the French Diet, people lose weight easily without deprivation; they decrease their risk of cardiovascular problems (e.g. high cholesterol, hypertension, triglycerides, etc.); and they lower their risk of contracting diabetes. In addition, they feel more physically fit.

Two phases: Phase1 and Phase 2
Phase 1 is the rapid weight loss phase. In this phase, people eat normal quantities of food in balanced meals. However, their choice of foods is restricted low glycemic index ones (which have the smallest impact on insulin secretion). Once they have succeeded in losing weight, they can switch to the Phase 2, which is the weight control phase.
Phase 2 also limits food choices. However, the range of permitted foods is much wider. High glycemic index foods are permitable in Phase 2, provided that low glycemic index foods are also eaten during the same meal as compensation.

Delicious recipes of the French Diet
These French recipes are very easy to follow. They are designed to teach people that it’s possible to lose weight while still enjoying good food.

Exercise
The French Diet demonstrates to people that it is illusory to expect to lose weight by exercising more. For example, it would take 18 hours of non-stop jogging for a woman to loose 2 pounds.
However, this does not mean that the French Diet advocates forgetting about exercising. In general, exercise is good for health. It keeps lungs, heart and muscles in good shape. On top of that, it helps to regulate t insulin secretion. Consequently, fast walking is good enough. People do not need to jog for hours (as many of them do).

Differences
Because there is no deprivation, the French Diet is not really a diet. It is more a lifestyle. It is designed not only to aid weight loss in the short term, but also to help people maintain their weight loss long term by advocating healthy eating habits, which can also prevent illness and disease.

Dumbest thing that people eat in the modern diet
The dumbest thing people do is eat fast-food, processed food, and drink soda. The fact is that it has been scientifically proven—and broadcasted everywhere—that these are the true causes of major diseases in more than one third of the American population, including obesity, diabetes and cardiovascular disease.

The healthy diet products:

Wine: Red wine is healthy because of its high polyphenols.
Organic food: It is healthy because there are no pesticides or preservatives. But we must be aware that this is not enough. If a high glycemic index food is organic, it remains dangerous (as far as metabolic diseases are concerned).
Pasta: It is healthy, but only if it is made out of durum (hard) wheat and cooked al dente.
Cheese: Cheese is okay—in reasonable quantities. However, be careful with fresh dairy products (especially milk) because they contain whey/lactoserum, which triggers a critical insulin secretion.
Oils: Olive oil remains the best oil to consume. Avoid refined oils.
Dessert: The best desserts are those made with high cocoa-content chocolate (at least 70%), without sugar, flour or butter.

“Obesity epidemic” across the Western world
The “obesity epidemic” is caused by the globalization of American food eating habits.
Not only does it impact the Western countries but the whole world. Countries which are especially impacted are those that have developed their own eating models for millennia, such as Japan, China and India.

Best selling diet book
Montignac method has been a best seller in more than 40 countries for over 20 years. Being successful in the U.S. is always rewarding for a French author.

More: How To Eat & Lose Weight. The Montignac Diet

Official web site of Michel Montignac and the Montignac Method

Tags: montignac, montignac+diet, french+diet

How To Eat & Lose Weight. The Montignac Diet

This is a low Glycemic Index (GI) diet for people who love their food, and is the latest offering from Michael Montignac - the founding father of GI dieting.

It is based on two eating plans: one to lose weight, and the other to keep it off. The plans take inspiration from French cuisine, so the good news is that the foods that are blacklisted by calorie-counting diets - such as red wine, cheese and chocolate - are all allowed.

The method, which excludes high GI carbohydrates and saturated fats, allowed Montignac to lose 35lb in just three months.

The menus give two main meal options: either protein and fat, or high-fibre carbohydrate. Lunch should be the main meal of the day.

Breakfast: herbal or fruit tea; oatcakes topped with non-fat cheese; and sliced apples.

Lunch: cherry tomato and basil soup; chef salad of cheese, ham, boiled egg, tomatoes and olive oil; and a few squares of dark chocolate. Optional snack: almonds and hazelnuts.

Dinner: vegetable soup; wild mushroom ramekins with rocket salad; chopped apples with fromage frais.

The diet's golden rule is to eat as low on the glycaemic index as possible, in order to trigger fat loss. Most overweight people release too much insulin when they eat carbohydrates, and the stored glucose is then converted into fat. Low GI foods stabilise the amount of insulin that is produced by the pancreas, which, in turn, improves the efficiency of your metabolism to allow you to maintain the weight loss. Montignac also believes the diet is successful because it allows you to eat the foods you love, so it is sustainable - even over Christmas.

There is now a large body of scientific evidence to support the low GI method. Claire Williamson, nutrition scientist for the British Nutrition Foundation, says there are proven advantages to following the basic principles of this diet. "Studies have shown that eating foods with a low GI can have health benefits - particularly for diabetics or people with insulin-resistant syndromes," she says.

"It can also reduce the risk of healthy people developing diabetes and other diseases. Though it's still unclear whether this is a direct result of the GI rating, or other factors like the high fibre content, or the fact that many of these foods are also low in calories.

"Many foods with a low GI are the ones we associate with a healthy diet for other reasons, such as vegetables and whole grains.

"We would always recommend that people include good quantities of these foods in their diets."

Williamson does warn that following a low GI diet can be quite difficult - because calculating the GI content of a meal is more complicated than it looks - but says that the long-term sustainability of the diet makes it a fairly sensible one. "I'm in favour of any diet that encourages healthily eating, but allows moderate enjoyment of the foods you like," she says.

More: What's The Secret Of The French Diet?

The French Diet

Chloe Rhodes

Official web site of Michel Montignac and the Montignac Method

Tags: French+Diet, The+French+Diet, Montignac, Montignac+Method, Michel+Montignac