Dr. Kovalkov's weight loss technique. Diet Kovalkov: from excess weight - a vigorous step! Flour and pasta

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Alexey Vladimirovich Kovalkov
We lose weight with the mind! Methodology of Dr. Kovalkov

Our food substances must be medicines, and our medicines must be food substances.

Hippocrates

Introduction

The first thing I would like to do is to thank you for taking the time to study my methodology and now (hopefully) hold my new book in your hands. When I first sent the manuscript to the publisher, they were somewhat shocked by its volume. Therefore, the first thing they asked me was: “Please write an abbreviated version. We fear that such a thick book will not be bought.” But life has shown that such books are needed! In its first month of sales, my first book was one of the top five best-selling non-fiction books.

But a promise is a promise. And I decided to write a book entirely devoted only to the technique of getting rid of excess weight. All stages are described in detail here, special attention is paid to the formation of the right motivation and the prevention of typical mistakes. I tried to keep only the most important and useful information, supplementing it with new necessary data, but avoiding unnecessary details and justifications.

In the future, I plan to prepare a text for those readers who want to learn more about the laws of nature, reflected, as in a mirror, in our body. There will be explained in detail, in simple language, the main mechanisms leading to fullness, so that everyone can imagine the main reason for the development of this disease in themselves. I hope that after mastering my method from the first book, starting to lose weight and getting the first results, you will want to know more. And then both books will naturally complement each other, forming a single whole.

How is this book different from other "weight loss creations"?

I have an antipathy towards mankind, because it is ninety-nine percent made up of suggestible idiots, accessible to any propaganda. Each of them, if whispered in his ear, is ready to stand up and kill me.

V. Levy "Me and We"

I am a dietitian and have been working in the field of weight loss medicine for over 15 years. During this time I had to see a lot! Among my patients there were both beginners and those who “have known everything for a long time” about losing weight. These are pop stars and businessmen, executives and ordinary workers. All of them, in my opinion, have one common problem. They tried many times to lose weight, but for some reason they did not succeed. And although most of them are people of strong enough spirit, they were not able to go this way alone. Finally realizing that diets do not help, sooner or later they turned to me. And then the most interesting began ... But! This is a completely different book!

Frankly, I do not often visit bookstores, but as soon as my first book came out, out of curiosity, I began to look there. And I involuntarily noticed that, it turns out, there are a lot of people who compose books under the code name “How to lose weight correctly”, although they themselves have not gotten rid of a single extra kilogram in their entire lives! Just like that coach from the joke who taught to swim, but he was afraid of water. Such healers and even doctors can now be seen on TV screens and in newfangled clinics, often advertised on the radio. And how many “smart” books have been written by these advisers!

Overweight medicine has always stood next to cosmetology; perhaps that is why the profession of a nutritionist was considered fashionable and prestigious. Cash, if you will. This is probably why advice in this area is now given to everyone and sundry. My patients sometimes tell funny stories. Like, they come to the district clinic to the endocrinologist, who weighs no less than themselves. And this doctor begins to give them painfully familiar recommendations: "Move more and eat less." Sometimes, however, he also advises "to run away from a heart attack." While some patients, due to being overweight, find it difficult to even tie their shoelaces…

I liked how Mikhail Zhvanetsky once said:

“I, guys, are a coach from God, although I temporarily work in a vegetable store. You sit in the cellar, sort through the cabbage, and all the options, options in your head.

More than once I have seen how a fitness trainer recommends “turning your head” to “develop” the cervical vertebrae, especially with osteochondrosis (which many people suffer from). But any doctor will say that it is dangerous to carry out such manipulations without images of the cervical spine! The medical literature even describes the so-called barber chair syndrome. When a client is seated in this same chair and held for a long time with his head thrown back far, and at the end of the procedures it suddenly turns out, unexpectedly for everyone, that he has rested in a bose ...

The habit of familiar and favorite dishes and products from childhood has been developed in us for decades; representatives of some peoples, it is characteristic for generations, almost at the genetic level.

And then “suddenly” such a “smart” (sometimes very smart and stubborn) specialist like me appears, who declares: “Until now, you have been eating wrong, you have to eat 6 times a day and not at all what you are used to, chewing each piece 50 times!” He would try to chew every bite like that! I would like to see what will become of his teeth in a few years. It is clear that no organism will accept such a dictatorial attitude.

Our body is delicate and fragile. You can’t “break” him, you need to be able to negotiate with him! Hundreds or even thousands of people start to eat like “the right way”, and then many of them are convinced that the effect is the opposite. Kilograms quickly return, and even bring new diseases with them.

Sometimes self-treatment is supported by excessively active paramedical workers and even doctors who, apparently, consider themselves experts in all areas of medicine. They often give disinterested, but for some reason completely illiterate advice on the Internet. Their unbridled desire to become famous, to show themselves as erudite in nutrition, sooner or later may end in tragedy for someone. But they probably don't understand it. Or they don't want to understand.

Such public educators appear from somewhere literally in batches; every day they try to teach us about life from the TV screen or from the pages of glossy magazines. Once I learned with amazement that the most popular publication in our country is not MAX1M, or Cosmopolitan, and not even Komsomolskaya Pravda with its Kremlin Diet, but a simple healthy lifestyle newspaper - Healthy Lifestyle - with a circulation up to two million! Who could have imagined that a newspaper distributed on electric trains, advising to treat pneumonia with swede juice, and hemorrhoids with cucumbers, has so many fans? Who are these two million? Are we ourselves?

My wife now, as I write these lines, scolds me for being too aggressive and categorical. But, to be honest, this amateur performance is disgusting! For me, as a doctor, as a professional who has devoted his life to medicine, it is not only ridiculous to look at this, but also disgusting. Every day I have to answer the same question several times on the Internet: “Tell me, how can I lose weight?” or “How can my girlfriend lose weight?” I do not know how to do that! If only because I don't know you or your girlfriend!

These people probably naively believe that I know some secret unique remedy for weight loss and just keep it in the strictest trade secret. Oh! If only everything were that easy!

It is impossible to help a person get rid of excess weight in some standard way, if only because we are all different and the reasons for our fullness can be fundamentally different!

The whole theory in this book could be summed up in one short sentence: "Do not eat bad food, take care of yourself - and you will be healthy." However, a person is not a dog, it is not enough for him to say “fu”. It is still necessary to explain in detail why, in fact, “fu” and how it (this “fu”) will affect his body.

What I want to offer you is not a diet in the usual sense. This is a complete and comprehensive methodology. It includes not only certain rules for eating food, but also special (easy!) physical exercises. And, of course, the necessary medical support.

Using all these simple means and acting according to a certain scheme, you can achieve the same results that I myself have achieved, and then thousands of my patients.

Having developed the basics of this technique in due time, following them, in just six months, without much effort, I lost 50 kg and still, for many years, I have been calmly holding this weight. But the important thing is not that I once lost weight myself, but that now I know how you can do it.

I would very much like that, using my example and the example of my patients, you realize the main thing: IT IS POSSIBLE TO LOSE WEIGHT! It's quite real! And not just to lose a few kilograms, which usually quickly return, but to lose weight significantly, to the physiological norm of a healthy person.

Believe me, with my help it will not be so difficult! Let’s just agree right away - I can’t lose weight for you! “For myself” I have already lost weight and now I see my task only in showing you the correct and shortest path to this goal and warning you against possible mistakes. I have already passed this way. Now we can go through it together.

By reading and drawing appropriate conclusions, you will quickly learn how to apply the knowledge gained in practice, understand what you need for proper weight loss, see how my method works, and be able to appreciate the result. From study to awareness, from awareness to action!

When I started writing this book, I had in mind that there are people who are always hungry for knowledge, especially when it comes to their health issues. Therefore, setting out the material, I did not strive for brevity. I have structured the book in such a way that if some sections seem too abstruse and difficult for you to understand, you can safely skip them and return to them a little later.

Don't let the special terms scare you. I tried my best not to use medical terminology or immediately explain the meaning of incomprehensible words. After all, without a clear idea of ​​the essence of the ongoing processes, any medical event becomes like an idle philosophical discussion about the meaning of life. By simplifying the content as much as possible, we get "Dietology for Dummies". And I would not like to consider you teapots! Although sometimes I deliberately repeat certain thoughts to make it easier to remember the most important concepts and principles. If you have questions, and some topics are difficult to understand, you can always discuss them on the forum of our clinic website: www.diet-clinic.ru.

It happens that a chance meeting with a stranger or a book suddenly helps to cope with problems that seemed insoluble before. I offer you such a meeting here and now. Join now!

Chapter 1 Conscious Necessity

A person goes farther and farther, seeing ahead a bright light calling and rapidly taking off to the heavenly heights the road of truth. And there will not be an outside observer nearby who can say that just a few steps in front of this person, the edge of the cliff blackens, and sharp stones; covering the bottom of the gorge, in a few moments will be stained with the blood of the walking one.

And between these stones, in relaxed poses, sits a warm company of marauders, impatiently looking up; on the edge of the cliff, waiting for the one walking towards the light ...

Kara Mergen

We all live in a market economy where money and profit are defining concepts. Where the rule “He who did not have time, he was late!” reigns, and sanity and a deliberate approach, unfortunately, fade into the background. This is probably why the queries in Internet search engines for the phrase "How to lose weight quickly?" thousands of times higher than requests for the phrase "How to lose weight correctly?" I often ask my patients at the reception: “Why did you contact us? What do you want from us?" In response, almost always sounds a surprised phrase: “What for? What to lose weight!" And almost no one said: "I turned to you to help me correct the disorders that led my body to overweight."

But, you must admit: when only the size, proportions of the figure, appearance are the main motives for you, your main task becomes to bring yourself in line with the standards accepted in society. At the same time, the opinion and judgment about you of other, completely strangers, is the dominant link.

Do not agree? Then dare to ask yourself a few questions:

Do you compare your external data (size) with how the people around you look?

Do you feel much more comfortable around fatter people?

Do you feel uncomfortable if you find yourself the fattest person in a team, at a party, in public transport?

Do external data of a person influence your opinion about him?

I dare to assume that you answered yes to almost all questions. And the market for medical services adapts to your needs. And, in my opinion, all currently existing and actively advertised methods of losing weight, starting with surgical intervention and ending with the installation of a “golden needle” in the ear, all kinds of coding and suggestion are aimed at only one thing: to eliminate the main symptom of a complex pathology - excess weight,- but by no means the reasons for its occurrence. This is a mass production aimed at one specific goal: to lose excess weight from you as quickly as possible. And we must give it its due: it copes with this task quite successfully.

And what's next? Why do all these methods give only temporary results? Let's try to make a prediction. Let's draw an analogy. Don't you think that such an approach is similar to trying to clean up water pouring out of a broken pipe? You understand that until the tap is turned off, water cannot be collected. But, despite this, you continue to stubbornly drive the rag on the wet floor. So it is in our problem: many are in a constant hopeless struggle with the symptoms of the disease - with excess weight, but not with its causes. It's like constantly swallowing headache pills without knowing why your head hurts. The causes are many and each case requires a different treatment. It is not the disease that should be treated, but the person! Fight not with the symptoms, but find and eliminate the causes!

None of the currently existing methods, systems, diets encourages a person to radically change what served as the starting point. not completeness, and those changes in the body that externally manifested themselves in the form of excess weight; does not identify or eliminate the causes of obesity. On the contrary, the entire "weight loss industry" is focused on one goal: "Let's do it fast!"

Does it benefit them? But that's exactly what you want from them! As in any market structure, demand determines supply. I remind you that the query "How to lose weight quickly?" - the most popular in all Internet search engines.

In an effort to find the most effective ways to get rid of fat, people sometimes expose themselves to real physical torture. They, like prisoners of the Chateau d'If, can slurp liquid cabbage soup for many days or, like prisoners of a desert island, eat grapefruit alone. Or they put on rubber clothes and run in it in the heat until their lips are chapped from dehydration. And sometimes these martyrs "for the glory of their lives" go to extremes... People begin to starve, like victims of the camps!

I am categorically against the dashing "cavalry raids" in the form of starvation. You can lock up a person alone, and in a month he will come out thin, like a Brazilian fashion model. So what? At the first opportunity, he will certainly pounce on a tray of hamburgers. According to studies, a year after such intensive programs, only 5% of starving people maintain their weight.

As the classics said, "we do not need hysterical impulses, we need the measured tread of the iron battalions of the proletariat." There is no need to “break the patient on the knee”, it is useless to have fiery conversations with him in the spirit of “Pull yourself together, rag, stop eating!” or “Recommend a healthy, nutritious diet.” If a person were able to do this, he himself would have solved his problem long ago. Consistency and uniformity are important here; understanding and awareness of dependence on pathologically developing processes, whether it be the psychology of eating behavior or the physiology of food assimilation.

And now the main thing! Let's think about it: is overweight itself a problem for you? This is just a symptom, a consequence. In fact, the problem is that for one reason or another, you either eat more food than your body needs, or this food is not properly digested! And from here there are two main classic questions, the solution of which depends on the result: why are you doing it and how to change it.

Taking a look at the past years, you will surely agree with me: all your previous life in all its diversity has led and continues to lead to the fact that the body malfunctions. After all, it's only cognac that gets better with time. And a completely logical external manifestation of this discord is the growing overweight. You can, of course, pause this process using any of the methods now offered. You can even completely get rid of excess weight. But!

Without eliminating the cause of the growing pathology in the body, you will never be able to keep this weight!

After all, look what happens. Suppose, having resorted to the help of surgeons, putting a needle in the ear, receiving two notorious lists of products for a blood test, taking "Thai pills" or simply sitting on another diet, a person really begins to quickly lose weight. At the same time, he invariably puts his appearance much higher than his well-being, which can be seriously affected. After all, the main goal is momentary and quite specific: to achieve a stunning appearance at any cost, regardless of the "production costs". Everything else is just a necessary sacrifice in the name of perfect harmony and insane beauty!

Women are stubborn creatures! Therefore, I fully admit that through incredible efforts and self-torture, sooner or later you will achieve your goal! And whoever has ever experienced these sensations of “victory over weight” remembers the inspiring feeling of euphoria. But let's think: aren't all your achievements reduced only to external manifestations? Yes, you “collected water”, but nothing has changed inside you: “the tap is still open”, and the weight continues to grow. And swiftly. I dare to assume that you know this as well as I do.

Sooner or later, you invariably return to the old way of life, and with it your old, painfully familiar, outlines of the figure return. Every time you try to eat less, you inevitably and quite consciously push yourself into a "cage of restrictions", where you are allowed to eat just enough so as not to starve to death. But one cannot sit in such a "punishment cell" forever! You "blow up the walls of the prison" and ... pounce on food. As a result, this practice leads to a cyclical alternation of severe restrictions and drunken gluttony. Life turns into a stubborn struggle, into an endless series of victories and defeats. Not understanding or not wanting to understand this simple truth, thousands of people go this way: they voluntarily put themselves in a “diet prison” and adhere to strict rules that they set for themselves. Then, "breaking out of prison to freedom", they quickly catch up. After all, any prohibition sooner or later returns to us with an irresistible desire!

One woman told me at the reception: “I woke up in the kitchen among a mountain of candy wrappers. I cry, I scold myself ... But I eat!

Sooner or later, a moment comes when even the thought of any restriction will be perceived by you as a deprivation of freedom, a loss of rights.

Prohibition always creates dependence. Dependency leads to revolutions and the overthrow of the dictatorship. It turns out a vicious circle, the road to nowhere! Any attempt to control overeating, overeating, caused by addiction, is always done through the denial of freedom of choice. Most of us are afraid that if they have the freedom to choose their food, they will invariably and constantly overeat. Therefore, trying to take overeating under control, at the same time deliberately deprive themselves of the freedom of choice. But the denial of freedom of choice is the denial of responsibility for it.

There are only two options for the development of events, and many of you probably know this from your own experience ...

This article is intended for persons over 18 years of age.

Are you over 18 already?

The Kovalkov diet has gained popularity due to scientific justification and high results. It is safe for people suffering from diabetes and endocrine diseases and is designed for gradual weight loss, which does not harm health.

Diet Kovalkov: what is known about the author?

The diet of Dr. Alexei Kovalkov was developed and successfully tested on the author himself. Alexey Vladimirovich - nutritionist, doctor of medical sciences. He himself was overweight. The solution to this problem was the development of a diet for weight loss. Thanks to her, the author managed to lose 60 kilograms in six months.

Many years have passed since then. Today he is a frequent guest on health television shows. He is also the founder of his own weight loss clinic and author of books on weight loss. Weight loss according to Kovalkov is a process that is safe for health and general well-being and does not have unpleasant consequences. Based on the scientific component, the doctor's diet is effectively used by many women in our country.

The difference between the doctor's diet and other diets is that it is radically different approach to food. The author himself opposes the mono-diets that are popular today. He says that after a period of fasting there follows a period of uncontrollable eating. These food binges return lost weight with a vengeance, which negatively affects the health and appearance of a losing weight person.

All information Kovalkov described in detail in his books:

• “Methodology of Dr. Kovalkov. We lose weight with the mind! Step by step program ";

In the books of a nutritionist, the psychological aspect of losing weight is also described. The author puts on the shelves all the information that is necessary for every losing weight.

The book "Victory over weight" talks about the system of losing weight. It is the most important points that occupy 30 pages, the rest - a detailed explanation of the biochemical processes occurring in the human body. The system of a nutritionist does not have empty recommendations and scientifically unconfirmed results of experiments and experiments.

The author gives a clear set of products, recipes for which you can come up with on your own. According to the method of Dr. Kovalkov, it will be possible to lose weight and not gain it again. Gradual weight loss does not harm the internal organs, does not worsen the activity of the intestines and does not spoil the skin.

The first stage is considered preparatory. During this period, not only a person psychologically and physically prepares for weight loss, but his internal organs also do this. Having reviewed his diet, losing weight leaves the allowed foods in it and removes the prohibited ones. In the first week, liver activity is greatly increased. It is then that you need to take drugs to support the work of this organ. During this time, it gets rid of accumulated toxins.

• dairy products;
• fruit;
• vegetables;
• bran;
• egg white;
• nuts.

Meat cannot be consumed. A sample menu for the week is as follows:

• breakfast: fermented milk products with nuts or bran;
• lunch: vegetable salad;
• dinner: the protein of two eggs and a glass of milk.

Snacks are allowed by the doctor. They must be fruit. The nutritionist assigns special importance to apples. They are recommended to eat up to 4 pieces per day. This menu is suitable for a month of use until the preparatory stage is over.

During this time, the body will get used to the changes and begin to get rid of extra pounds. The duration of stage 1 can be up to 2 weeks (it depends on the amount of excess weight). The main thing is that during this time, losing weight can independently adjust their diet and make a menu for themselves. The menu of stage number 1 for the week is very modest. Giving up sugar and protein often leads to a feeling of fatigue in those who want to lose weight.

If you are interested in the preparatory stage, you can learn more about this from the book of the author of this system. There he explains in an accessible form why raw vegetables and fruits should be preferred at this stage, and why the yolk of an egg should not be used for food.

Stage 2 is easier to carry and has a wider list of available products.

Diet Kovalkov: stages

The first stage is the most important in the system. It implies the beginning of the physical activity of losing weight, if it was not there before. Interestingly, the nutritionist recommends replacing sports with walking. He also offers aerobic exercise as a walk for all patients of the clinic.

The second stage lasts from 1 month to six months. During this time, weight loss does not occur at the same pace as in the first stage. The list of products is expanding. Here you can already eat meat. You can also start exercising. Daily exercises will help you quickly achieve a beautiful reflection in the mirror.

The peculiarity of stage 2 is that it does not have a clear framework for compliance. It must be adhered to until you see the treasured numbers on the scales.

The preparatory stage is described in detail in the reviews of people who have lost weight on the Kovalkov system.

Kovalkov: a diet for menopausal women

For women who are in menopause, the problem of excess weight is especially acute. It becomes difficult for them to lose weight, but this is not a reason to give up. In the clinic of Alexei Kovalkov, women of any age successfully get rid of unnecessary kilograms. “You need to prepare yourself for the onset of menopause in advance,” says the author of the technique.

The protein-fat diet of Dr. Kovalkov is based on the principles of healthy eating. Since excess carbohydrates are deposited in fats, their excess must be discarded. Instead, you should introduce protein and healthy fat foods into your diet, namely:

• dairy;
• chicken white meat;
• vegetables fruits.

The peculiarity of the diet is that there is no strict menu. You just need to abandon harmful products, replacing them with useful ones. The diet goes through several stages.

1 stage - preparatory

This stage lasts from 2 to 4 weeks. Its main task is to rebuild the body for a new nutrition system.

At this stage, you need to include legumes, fruits, raw vegetables, and, of course, water in your diet.

2 stage - initial

At this stage, the main task is to cleanse the body of toxins and toxins, stabilize the digestive tract and metabolism. It is at this stage that it is recommended to start sports activities. Start with a light activity like swimming, walking or running.

This stage lasts 2 weeks, and already here you can notice the results: shortness of breath disappears, a few kilograms go away, you feel better.

3 stage - basic

At this stage, you should get used to a healthy lifestyle and follow it at all times. The stage can last from 2 to 7 months. By this time, you should have already abandoned the flour, sweet, fried, smoked in favor of baked, boiled and stewed dishes.

Sample diet for day could be like this:

• Breakfast: 200 ml of natural yogurt, 60 g of dried fruits.
• Lunch: fruit/nuts.
• Lunch: a portion of stewed vegetables with a piece of chicken fillet.
• Afternoon snack: vegetable salad / fruit.
• Dinner: steamed vegetables or salad.

Try to include seafood, lean meat (rabbit, turkey, chicken) in your diet.

4 stage - final

As a matter of fact, this stage has no deadlines: it should last a lifetime and is aimed at consolidating the habit of eating right.

There are other diets that are partially similar to the Kovalkov diet:

• mediterranean diet. It implies the food that is characteristic of the inhabitants of the Mediterranean. A large number of fish, lean meats, vegetables and fruits form the basis of the diet. It is expensive to observe it, but nothing is a pity for weight loss and health;
• express diet. Its duration is from 3 days. It is aimed at rapid weight loss. Before using it, you need to weigh all the health risks. Often it is used to acquire harmony before an important event or vacation;
• keto diet. This is a low-carb diet. It is built on high protein intake. The network has a list of products and menus that meet the requirements of this diet. It is safe for people with diabetes.

The book "Minus Size" will tell you in detail about all the intricacies of nutrition. For gourmets, Dr. Kovalkov compiled a menu and a special list of products. Recipes are served with an accurate calculation of carbohydrates, fats and proteins. This will help control the food you eat and not exceed the allowable calorie content.

Protein diet, which has similarities with the system of a nutritionist, can bring great harm to the body. Excessive protein intake can disrupt the functioning of the kidneys, liver, and other vital organs. The system developed by Alexei Vladimirovich is considered absolutely safe, although it is recognized as effective as the protein one.

The whole essence of the system lies in the fact that initially the responsibility for the result of losing weight falls on those who want to lose weight. There is no magic wand that will help you become slim in an instant. Gradual weight loss is the safest thing to do. By dropping extra pounds in this way, a person will not begin to rapidly gain excess weight after leaving the diet.

Diet Kovalkov for every day

From the allowed list of products, you can independently create a menu by day. At the first stage, all breakfasts, lunches and dinners will be similar to each other. At the second stage, the list of products expands and, accordingly, the list of dishes will become wider. The network has menu selections for this nutrition system, developed by losing weight.

Having decided to lose weight on this system, you need to buy drugs at the pharmacy to support the general condition of the body (for example, vitamins, chromium, etc.). Chromium should kill sugar cravings to make it easier to tolerate the diet. More information about the effect of drugs on the body can be found in the book of the author of the system.

Many people lose weight through dietary changes, but not all diets are healthy. Nutritionists do not recommend significantly limiting the amount of calories from food, completely removing carbohydrates from the diet and sticking to mono-diets. You can become slimmer and not harm your health if you look at the methods developed by nutritionists. One of them is a diet according to the method of Dr. Kovalkov.

Who is a nutritionist Kovalkov

The author of the weight loss technique, Alexei Kovalkov, knows by himself what being overweight means and how an obese person feels. Alexey has a medical education, but his own health problems pushed him to become a nutritionist. According to the doctor, he gained excess kilograms while still studying at the medical institute and weighed more than 150 kilograms. At some point, Alexei realized that further weight gain is the way to the cemetery, and it's time to start working on yourself.

Once Kovalkov was invited to the USA, where, unlike Russia, scientific dietology was developed. In America, Alexei learned a lot for himself, having access to relevant literature, experiences and developments of Western experts. The nutritionist was able to lose weight himself - he lost 52 kg. Dr. Kovalkov has opened a weight management clinic in Moscow, maintains a blog, and also visits nutrition TV programs as an expert.

Rules and principles of weight loss

Following the Kovalkov diet, almost everyone can lose weight. The author of the methodology formulated several main theses that formed its basis:

• Before you go on the Kovalkov diet, you need to psychologically tune in to a positive way. It is worth remembering that you can lose weight without torturing the body.
• Daily adherence to a well-designed diet.
• Eat fractionally at least 5 times a day. For short periods of time between meals, the body does not have time to get very hungry and will not accumulate excess weight.
• Take vitamins and drink water between meals.
• Reduce consumption of animal fats (butter, lard, fatty meat) and animal protein.
• Long walks - from 15 minutes to an hour, depending on the pace. Light physical activity helps to saturate the body with oxygen, normalize metabolism.
• Limit salt intake - sodium chloride causes thirst, contributing to swelling.

Features of the drinking regime

According to Kovalkov's observations, it is necessary to drink, but it cannot be done through force. Someone needs to drink 2.5 liters of liquid per day, while 1.5 is enough for someone. The main thing is not to forget to drink between meals (half an hour before meals). It can be tea, coffee, compote, juice, plain water. An indispensable condition is not to drink water with food, otherwise the digestion process is disrupted, which is fraught with excess fat settling on the hips and waist.

Nutrition according to Kovalkov

• find out the cause of excess weight - everyone can have their own;
• start to control your diet, striving for a healthier diet;
• set a goal - and move towards it slowly but surely.

It is not difficult to build your diet according to the rules of the Kovalkov diet - many types of foods are allowed. It is important to pay attention to the method of preparation - exclude fried foods, replacing them with steamed, boiled or baked. The second condition is fractional meals in small portions so as not to overeat. Guided by these principles, you can build a menu for the day, for the week and for the month.

List of allowed products

The Kovalkov diet is planned on the basis of products allowed for consumption. Among them are the following:

• cereals, except for semolina, rice;
• vegetables;
• legumes: peas, beans, chickpeas, lentils;
• fruits other than bananas;
• greens;
• fermented milk products with low fat content, milk;
• eggs;
• from the second stage - lean meat, fish, any seafood;
• nuts;
• mushrooms.

Prohibited Products

It is important to control that foods with a high glycemic index, fatty meats, and starchy vegetables do not get into the diet. The Kovalkov diet implies a strict restriction in the preparatory and first stages, after which some dishes are allowed to eat. The ban applies to the following products:

• flour and confectionery products, desserts;
• potatoes, beets, carrots;
• fast food: hot dogs, hamburgers, snacks;
• fatty meat, lard, butter;
• sweet sparkling water;
• sauces: mayonnaise, ketchup;
• white rice, potatoes, pasta;
• dried fruits, bananas, pears, grapes;
• alcohol.

Diet stages

The author of the methodology proposes to divide the nutrition system into three stages - preparatory, main and to consolidate the result. The diet of Dr. Kovalkov involves strict adherence to the rules of building a diet and feasible physical activity, which grows as you lose kilograms. It is important to rebuild in time, change the diet, not forgetting to control your weight.

Stage I - preparatory

Change the diet and lifestyle in general should be gradual so that the body does not experience stress. The first stage of the diet lasts 2-3 weeks and during this period it is necessary to cleanse the gastrointestinal tract of toxins, normalize the intestinal microflora, this will lead to the fact that metabolism is restored. To lose 5-6 kg, you should follow the rules:

• eat 5 times a day;
• give up "fast" carbohydrates: flour dishes, desserts, sweet soda, fast food;
• consume fermented milk products, fresh vegetables, fruits, egg whites (2 pieces per day);
• add fiber to the diet (100 g of bran per day);
• drink clean water at will;
• organize walks every day - 15 minutes at a fast pace or 1 hour at a slow pace.

Stage II - the main

After the first phase, it is worth consolidating the result, for this there is a second stage of the Kovalkov diet. The main period lasts as long as it takes to lose weight. The diet remains the same - 5 meals a day, the last meal before 6 pm. In addition to the already familiar foods, the diet includes lean meat (veal, chicken fillet, turkey), fish, and eggs. The amount of protein per day - 100 g, bran - 100 g.

Physical activity becomes different - the main importance is given to strength training. In the main phase of the diet, body fat is burned, but it is necessary to build up the muscle mass lost in the first stage. Aerobic exercise (walking or running) should be supplemented with squats, exercises with dumbbells, swimming, jumping rope. Weight will go away more slowly - 200 g per day.

Stage III - fixing

You should proceed to this phase after reaching the optimal weight. The Kovalkov diet at the final stage can last from a year, but for a long time it is not difficult to adhere to the rules of nutrition, because the diet becomes richer. It is allowed to add bran bread, potatoes (baked or boiled) and red wine to the menu. In the morning, you can use butter.

Diet of Alexei Kovalkov - menu

In order to make a diet according to the rules of the diet, you should use the allowed foods listed above, or you can use a ready-made meal plan. Every day there should be at least 5 meals, the last of which no later than 18:00. It is worth remembering that the difference in the menu between the stages is significant, because the Kovalkov system is strict in the first phase, and easier to tolerate in the second and third.

For the first week

The diet for the initial phase is relatively poor, but it can be varied. The first week is difficult, because it marks the transition from regular food to dietary:

Day of the week
Monday	Cottage cheese (50 g), grapefruit.	Fruit dessert: kiwi, pineapple, apple, grapefruit (200 grams).	Vegetable puree soup: broccoli, onion, asparagus, celery (150 grams).	Whites of 2 eggs.	Baked apples (2 pcs.).
	Yogurt with bran (0.2 kg).	Cottage cheese (50 grams).	Baked leeks, cauliflower, zucchini with a filling of 2 proteins, sour cream (150 grams).	Vegetable salad of cabbage and tomatoes with olive oil (150 grams).	Stewed zucchini, onion, tomato, chopped in a blender (150 grams).
	Whites of 2 eggs.		Ragout of zucchini, cabbage, tomatoes, onions, peppers (150 grams).	Salad of tomatoes, peppers, celery (200 grams).	Cottage cheese (50 g), grapefruit (1 pc.).
	Milk oatmeal (150 g), bran (1 tablespoon).	Apricots (200 grams).	Salad: cabbage, sweet peppers, tomatoes, cucumbers, 2 proteins (200 grams).	A handful of nuts, yogurt (150 grams).	Broccoli stew, zucchini, leek, tomato (150 grams).
	Muesli on the water (150 grams).	Two apples.	Thick vegetable soup: asparagus beans, onions, zucchini, celery (200 grams).	Sweet peppers, onions, tomatoes, cucumbers, herbs (200 grams).	Whites of 2 eggs.
	Whites of 2 eggs.	Grapefruit.	Steamed asparagus, cauliflower, celery (200 grams).	A handful of nuts.	2 baked apples.
Sunday	Cottage cheese with fruit (70 grams).	Plums (100 grams).	Cabbage with greens and tomatoes with boiled protein (200 grams).	Zucchini caviar (150 grams).	Boiled protein, kefir (150 grams).

For a month

After the end of the first phase, which can last no more than three weeks, the diet changes slightly. According to the rules of the diet, you can add animal protein and yolks to the menu. Approximate diet for a month:

Day of the month		Lunch
	Walnuts (4 pcs.)	Apricots, berries (150 g).	Cream soup with chicken breast, onion, broccoli (200 g).	2 boiled eggs.	Boiled frozen vegetables (150 g).
	Cottage cheese (70 g).	Salad with egg (150 g).	Steam cutlets from veal (150 g).	Vegetable casserole (150 g).	Kefir with bran (0.2 l).
	Two boiled eggs.	Yogurt with bran (0.2 l).	Turkey meatballs (150 g).	Stewed mushrooms with broccoli (150 g).	Cottage cheese cabbage rolls (150 g).
	Two apples.	A handful of nuts.	Soup with meatballs, celery (200 g).	Two boiled eggs.	Casserole of zucchini, tomatoes with garlic (150 g).
	Cottage cheese casserole with apples (100 g).	Vegetable salad (150 g).	Baked fish with lemon (200 g).	Zucchini caviar (100 g).	Yoghurt (0.2 l) with a handful of nuts.
	Two boiled eggs.	Grapefruit (1 pc.).	Baked turkey fillet with spinach (200 g).	Tomatoes and cucumbers with herbs (150 g).	Cottage cheese cabbage rolls (150 g).
	Kefir with bran (0.2 l).	Stewed mushrooms with herbs (150 g).	Steamed chicken fillet (100 g), vegetable salad (150 g).	Cottage cheese casserole with berries (100 g).
	Fruit (150 g).	Two boiled eggs.	Stewed veal zucchini, onion, celery, greens (200 g).	Cottage cheese and fruits (150 g).	Yogurt (200 ml).
	Cottage cheese, bran (70 g).	Grapefruit (1 pc.).	Thick soup with chicken fillet, celery (200 ml).	Mushroom caviar (150 g).	Baked apples (2 pcs.).
	Oatmeal on the water (100 g), grapefruit.	Yogurt with bran (150 g).	Steam cutlets of veal (100 g), cabbage salad (150 g).	Steam omelette with 2 eggs.	Cottage cheese casserole with pineapple (100 g).
	Cottage cheese casserole (100 g).	Apple (1 pc.)	Soup with meatballs, celery (0.2 l).	Fish meatballs with zucchini (150 g).	Baked vegetables (150 g).
	Two boiled eggs.		Baked turkey fillet (150 g).	Frozen vegetable salad (150 g).	Cottage cheese cabbage rolls (100 g).
	Cottage cheese with pieces of fruit (100 g).	Yogurt with a handful of nuts (150 ml).	Baked fish with lemon (150 g).	Mushrooms stewed with onions and sweet peppers (150 g).	Baked apples (2 pcs.).
	Oatmeal on the water, berries (200 g).	Cottage cheese (70 g).	Turkey meatballs, sweet pepper salad, tomatoes (150 g).	Zucchini caviar (150 g).	Two boiled eggs.
	Cottage cheese casserole with fruit (100 g).	Grapefruit.	Thick soup with chicken fillet and celery.	Baked apples (2 pcs.).	Mushroom caviar (150 g).
				Mushroom caviar (150 g).	Cottage cheese cabbage rolls (100 g).
	Oatmeal on water (150 ml), grapefruit.	Cottage cheese (70 g).	Baked fish with lemon, cabbage and tomato salad (150 g).	Eggplant casserole with tomatoes (150 g).	A glass of kefir.
	Cottage cheese with pineapple pieces (100 g).		Turkey meatballs (150 g), sweet peppers, tomatoes (100 g).	Broccoli, celery, leek stew (150 g).	Frozen vegetable salad (150 g).
	Yogurt and bran (200 ml).		Puree soup with chicken breast, onion, broccoli and celery (200 ml).	Mushrooms stewed with onions and cauliflower (150 g).	Zucchini caviar (150 g).
	Grapefruit.	Cottage cheese with fruit and bran (70 g).		Baked apples (2 pcs.).	Yogurt with berries (200 ml).
	Oatmeal on water (150 ml), apple.	Vegetable salad with grated cheese (200 g).	Thick soup with chicken fillet and mushrooms (200 ml).	Zucchini caviar (150 g).	Cottage cheese cabbage rolls (100 g).
	Kefir (150 ml), a handful of nuts.	Cottage cheese casserole (100 g).	Mushroom soup (0.2 l).	Fish meatballs (150 g).	Zucchini caviar (150 g).
	A glass of milk, an egg.	Grapefruit.	Chicken fillet baked with lemon (150 g).	Frozen vegetable salad (150 g).	A glass of kefir.
	Fruit salad dressed with yogurt (150 g).	Cottage cheese casserole (100 g).	Puree soup with chicken breast, onion, broccoli (200 g).	Zucchini caviar (150 g).	Boiled egg.
	Oatmeal (150 ml), berries (50 g).	Boiled egg.	Fish baked with tomatoes (150 g).	Leek, broccoli, tomato, zucchini stew (150 g).	Yogurt with berries (200 ml).
	Yogurt (150 ml), a handful of nuts.	Grapefruit	Soup with meatballs, celery, cauliflower (0.2 l).	Cabbage, sweet pepper and tomato salad (200 g).	Cottage cheese cabbage rolls (100 g).
	Cottage cheese with fruits (100 g).	Yogurt with bran (150 ml).	Chicken fillet baked with mushrooms (150 g).	Zucchini caviar (150 g).	Frozen vegetable salad (150 g).
	Fruit (70 g) with yogurt (150 ml).	Baked apples (2 pcs.).	Thick soup with chicken fillet and vegetables (0.2 l).	Cottage cheese casserole (100 g).	Baked vegetables (150 g).
	Oatmeal (150 g), kiwi (1 pc.).	Apple or grapefruit.	Fish baked with tomatoes and mushrooms (150 g).	Frozen vegetable salad (150 g).	Baked apples (2 pcs.).
	Yogurt (150 ml), bran (1 tablespoon).	Berries and nuts (100 g).	Turkey meatballs, sweet pepper salad with tomato (150 g).	Baked pumpkin (100 g).	Cottage cheese cabbage rolls (100 g).

Recipes for weight loss

Guided by the principles of the Kovalkov diet, you can easily create a diet for weight loss. In order for the menu to be varied, you can use ready-made recipes. Salt should be used in limited quantities, and vegetables and meat should be boiled or steamed. At the second stage of the diet, you can use a grill pan to get a brighter taste of the dishes.

Frozen vegetable salad

A bright and healthy dish that will help make up for the lack of vitamins and minerals in the winter. You can buy frozen vegetables in the form of assorted, or separately, by combining Brussels sprouts, green beans, peas, celery. Depending on the stage of the diet, sunflower oil, yogurt or low-fat sour cream can be added to vegetables.

Ingredients:

• vegetable mixture - 0.5 kg;
• apple - 1 pc.;
• mustard - 1 tsp;
• cucumber - 1 pc.;
• spices - to taste.

Way cooking:

1. Pour the vegetable mixture into salted boiling water, boil for 5 minutes, drain.
2. Cucumber, onion and peeled apple cut into cubes.
3. Mix everything, season with mustard, unsweetened yogurt, add spices.

Vegetable salad with eggs

A simple salad becomes nutritious and takes on a more delicate taste by adding an egg to the ingredients. Proteins can be used during the first phase of the diet, and a whole egg can be used in the second phase. It is advisable to prepare the dish immediately before serving, so that the vegetables do not have time to start the juice. You can change the taste of the salad with dressing - use yogurt or vegetable oil.

Ingredients:

• sweet pepper - 2 pcs.;
• tomato - 2 pcs.;
• green onions - 4-5 sprouts;
• cucumber - 2 pcs.;
• boiled egg - 1 pc.;
• greens (arugula, parsley, dill) - to taste;
• spices, salt, balsamic vinegar - to taste.

Cooking method:

1. Cut the egg into cubes.
2. Chop vegetables, herbs arbitrarily.
3. In a large bowl, combine ingredients with balsamic vinegar, mustard and salt.

Steamed poultry fillet

Chicken breasts often come out dry and not appetizing. In this recipe, the poultry fillet comes out tender and juicy, while remaining dietary. To prepare it, you can use a double boiler, multicooker (“Steam” function) or use a grate that is installed in a pan. The taste of the finished dish from the choice of fixture will not change.

Ingredients:

• chicken breast - 2 pcs.;
• soy sauce - 4 tbsp. l.;
• lemon juice - 20 ml;
• a mixture of peppers;
• salt - to taste;
• greens - to taste;
• garlic - 2 cloves.

Cooking method:

1. Cut the chicken fillet lengthwise into 2 pieces.
2. Put in a bowl, pour over soy sauce, lemon juice, sprinkle with pepper.
3. Grind the garlic and herbs, add to the fillet, mix. Leave to marinate for an hour.
4. Place the fillet on a wire rack and steam for 40 minutes.

Curd cabbage rolls

This hearty dish, which has a lot of protein, can be prepared at any stage of the diet - preparatory, main and final. The difference lies in the use of egg yolk, which can be omitted from cabbage rolls if the weight loss process is in the first stage. In this case, only proteins are used. It is advisable to choose fat-free cottage cheese for cabbage rolls.

Ingredients:

• Beijing cabbage - 10 leaves;
• cottage cheese - 0.5 kg;
• chicken eggs - 2 pcs.;
• yogurt - 100 ml;
• Salt, spices to taste.

Way cooking:

1. Scald cabbage leaves with boiling water.
2. In a cup, mix cottage cheese with eggs, salt, you can add nutmeg, black pepper.
3. Roll up 10 cabbage rolls, put in a baking dish.
4. Pour sauce - mix yogurt with salt and pepper.
5. Bake for 40 minutes at 180°C.

baked vegetables

Baking is an effective way to preserve the maximum nutrients in a dish and make it appetizing. Baked vegetables will help you survive a difficult period of restrictions and make your diet varied. The dish is served as a side dish for meat or fish, can be consumed without companions. Seasonal vegetables will become more fragrant if you use fragrant herbs - thyme, basil.

Ingredients:

• sweet pepper - 2 pcs.;
• tomatoes - 2 pcs.;
• leek - 100 g;
• young zucchini - 1 pc.;
• salt - to taste;
• vegetable oil - 1 tbsp. l.;
• greens - to taste.

Way cooking:

1. Prepare the vegetables: Peel the peppers, remove the skins from the tomatoes.
2. Cut the ingredients into half rings and slices.
3. Put everything in a mold, salt, sprinkle with chopped herbs, pour over with oil.
4. Cover with foil and bake at 180°C for about an hour.

Advantages and disadvantages of Dr. Kovalkov's weight loss technique

A diet plan developed by a dietitian is an affordable way to lose weight. Its advantages:

• A well-designed diet will help you lose weight, increase immunity, and feel healthier.
• A prerequisite is walking, which is useful for the lungs and maintaining skin tone.
• The Kovalkov technique assumes the uniformity of the process of losing weight, therefore it does not harm the body.
• Lack of hunger due to fractional nutrition.

At the same time, the Kovalkov diet is not without drawbacks. Cons of the technique:

• Strict calorie restriction in the first phase. A sudden transition from normal food to diet can cause stress.
• Slow weight loss for some is a disadvantage. The result can be seen in a month.

Contraindications

Any restrictions in the diet can harm the body. First, it is advisable to consult a doctor. Do not follow a diet:

• pregnant women and a woman during lactation;
• children under 16;
• people with diabetes;
• persons with diseases of the gastrointestinal tract (gastritis, enterocolitis, ulcer);
• athletes and people who experience great physical exertion.

Video

Have you tried many diets, but those extra pounds always come back? The diet of Dr. Kovalkov will definitely help you, which allows you to save the result for a long time. Get menus, delicious recipes and lose weight forever!

Weight loss programs created by professional nutritionists have always been more popular than amateur developments. The diet of Dr. Kovalkov, which would be more correct to call the system of nutrition and lifestyle, is today recognized as one of the best in terms of efficiency in losing weight, prolongation of the result and safety.

The author himself, the Moscow doctor Alexei Kovalkov, was the first to try the new technique. Interested in creating a dietary nutrition system that would be highly effective, but would not harm the body, a graduate of the capital's medical university was forced by the state of his own health. Severe obesity, which Alexey Vladimirovich suffered from, created for him a lot of problems of a physical and ethical nature.

As a result, Kovalkov developed a diet aimed at losing weight and optimizing the work of the whole organism. The technique does not offer any know-how, it uses the well-known principles of classical dietology: more movement, the “right” food and clean water. However, a well-thought-out system of organizing the basic foundations, supported by clearly stated psychological aspects, made it possible to achieve surprisingly high results - its author managed to get rid of 50 extra pounds in six months.

To date, Aleksey Vladimirovich Kovalkov is a doctor of medical sciences, the founder of the weight correction clinic, whose services have already been used by more than 3 thousand patients. In addition, guided by the instructions for each of the stages of the diet, detailed in his two books by Kovalkov “Victory over Weight” and “We Lose Weight Wisely”, tens of thousands of Russians and foreign residents were able to get rid of obesity and change their lifestyle for the better.

What is the methodology based on?

Dr. Kovalkov is sure that if a person sets himself the task of not only losing weight, but also maintaining the achieved normal weight for a long time, staying healthy, slim forever, then he should not use "stressful" express diets. The ban on food, temporary starvation in most cases lead to a psychological reaction similar to the withdrawal syndrome. That is, as soon as the diet is over, there is an irresistible desire to "catch up."

The Kovalkov diet does not offer a sharp restriction on the volume of the daily diet, forcing a person to starve, does not preach a fanatical accounting of the number of calories consumed. The essence of the method of losing weight is a change for the better in metabolism. It involves a gradual, sparing effect on all body systems by getting rid of food addiction, organizing proper nutrition and lifestyle.

Basic provisions of the methodology

1. Mandatory attitude to the diet as a long-term diet with restrictions, but without starvation. The psychological component of the program includes determining the reasons for the formation of excess weight in you, a clear setting of goals with a future perspective, as well as awareness of one's own responsibility for achieving these goals.
2. Meals should be 4-5 times a day, portion sizes are gradually reduced by 2-3 times.
3. The daily menu at all stages of the Kovalkov diet should include vegetables, fruits, berries, and dairy products.
4. An important role in the technique is played by bran, which accelerates the cleansing of the intestines, improves its peristalsis and causes a feeling of fullness. Their consumption is up to 100 grams per day.
5. The protein-fat component of the diet is represented by vegetables, fruits, vegetable oils, and a large proportion of protein should be in the afternoon. Animal proteins and fats are almost completely excluded, since they provoke the formation of fat reserves.
6. The restriction also applies to products with a glycemic index above 60, which increase blood sugar levels. These are polished rice, potatoes, carrots, beets, flour products.
7. A prerequisite for the technique is constant physical activity. At first, it should be moderate (half-hour walks, simple gymnastic exercises, swimming, dancing), and then gradually increase up to the use of strength sports.

Throughout the course of weight loss, in order to provide the body with micronutrients, the author of the method recommends, after consulting with a doctor, to take vitamin and mineral complexes that contain:

• chromium preparations (it reduces cravings for sweets);
• milk thistle (to support liver function);
• L-carnitine (a substance similar in structure to B vitamins, an excellent fat burner);
• multivitamins that have been standardized in GMP (international organization for quality control).

Features of the drinking regime

The use of a sufficient amount of fluid is one of the important rules of the Kovalkov dietary system. He recommends drinking a glass of water before every meal. Why should this requirement be strictly followed?

The restructuring of metabolic processes is a serious burden for the body. Water, increasing the load on the kidneys, activates the production of hormones by the adrenal glands responsible for fat burning and metabolic rate. Then toxins and metabolic products are removed more fully, faster. In just a day, taking into account the first courses, you should consume 2-3 liters of liquid. You can accurately calculate this figure individually by dividing the body weight in centimeters in half and multiplying the quotient by 30. We get the result in milliliters.

Drinking water before meals, and not after it, is necessary because the liquid that enters the stomach with food slows down digestion - it carries away gastric juices. In addition, a glass of water, drunk before the start of the meal, will reduce appetite, allow you to get enough of less food. The temperature of the water is also important, it is better to drink it not too cold - ice water inhibits the feeling of satiety. In addition to pure non-carbonated water, it is allowed to drink tea without sugar (preferably green), coffee once a day.

Advantages and disadvantages

The weight correction program proposed by Kovalkov is much more comfortable than other long-term diets. Its advantages include:

1. High efficiency, confirmed by the results of numerous clinical studies.
2. A stable feeling of satiety, which provides a balanced diet developed by a specialist. Therefore, the Kovalkov diet is tolerated quite easily.
3. The ability to independently create a daily menu based on allowed products, most of which are available and inexpensive.
4. The minimum number of contraindications, the absence of side effects - the Kovalkov system is fully consistent with the rules of a healthy diet.
5. effect prolongation. With proper observance of all stages of the diet, new eating habits become habitual, the body does not require its abolition, that is, the result lasts a lifetime.

There is only one minus of the Kovalkov technique - it is not suitable for rapid weight loss, since the weight on it leaves slowly.

Contraindications

Despite the high safety of this technique, it is advisable to undergo a medical examination before using it. Dr. Kovalkov believes that his diet should not be used by pregnant and lactating women, cancer patients, as well as people with certain chronic diseases of the endocrine, digestive, excretory systems:

• diabetes
• stomach or duodenal ulcer;
• anacid gastritis;
• thyroiditis;
• cholecystitis;
• hepatitis;
• pyelonephritis.

Diet stages

Kovalkov's nutrition system involves a phased weight loss, it includes preparatory and three main stages.

Preparatory stage

The duration of this period is from 2 to 3 weeks. The goal is to adjust the diet, the initial disposal of fat accumulation. Results - dropping up to 5 kg. This is the most difficult stage of the Kovalkov diet, since it requires strict adherence to the diet. So-called "bad" carbohydrates, food products that have undergone various types of industrial processing, animal proteins and fats are completely excluded from the daily menu.

Prohibited Products:

• meat, fish (contain animal proteins and fats);
• White bread;
• sweets (including honey);
• smoked meats;
• products containing nutritional supplements;
• fruit nectars;
• carbonated drinks;
• cocoa and chocolate;
• polished rice;
• potato;
• all types of alcohol, except for a small amount of dry wine.

Allowed products:

• coarse grain bread;
• legumes;
• vegetables (raw, stewed or boiled);
• vegetable oils;
• fruits (they are best consumed in the morning because of the content of a certain amount of sugar);
• berries;
• milk, dairy products;
• dried fruits.

sample menu

• Breakfast: vegetable stew with beans, green tea with lemon.
• Lunch: a glass of freshly squeezed vegetable juice.
• Lunch: buckwheat porridge or bean soup.
• Afternoon snack: two unsweetened apples.
• Dinner: fresh vegetable salad with vegetable oil.

First stage

Duration - about 2 weeks. The goal is to cleanse the intestines of toxins, get used to eating smaller portions of food, and optimize metabolic processes. Results - a decrease in body weight by 6-7 kg. Compliance with the diet should be combined with moderate physical activity.

Meat and fish dishes, bread, cereals (at this stage they are replaced by bran), as well as high-fat dairy products are excluded from the diet. The amount of fruits, vegetables, low-fat dairy products is increasing. Before each meal, it is recommended to drink a glass of clean water.

The daily menu might look like this:

• Breakfast: a glass of low-fat kefir, bran, a few nuts or 200 g of low-fat cottage cheese.
• Lunch: an apple, a cup of unsweetened green tea.
• Lunch: Greek (or any other vegetable) salad with olive oil.
• Snack: apple or grapefruit, green tea.
• Dinner: 2 egg whites, raw or steamed.

Second phase

This period of weight loss is much longer than the previous ones - its duration is from one month to six months. The goal is to get rid of body fat, achieve the desired weight, clean the gastrointestinal tract from the remnants of toxins and restore its optimal microflora. It is recommended to increase physical activity: a half-hour walk can be replaced by brisk walking, keeping the pulse in the "fat burning zone" (120 - 140 beats per minute).

Approved Products

The diet at this stage is varied and therefore more comfortable: it includes seafood, lean meat, fish, mushrooms, rye or bran bread. Occasionally, green tea can be replaced with a cup of coffee. It is recommended to eat 5-6 times a day, be sure to drink a glass of water before meals.

Menu options for the week

• Breakfast: fermented baked milk, yogurt or kefir (low-fat), nuts, plus bran or a slice of bran bread.
• Lunch: 200-300 grams of low-fat cottage cheese, a cup of tea or a glass of freshly squeezed vegetable juice.
• Lunch: stewed or boiled vegetables plus a steamed chicken cutlet or a serving of lean fish with a vegetable side dish.
• Afternoon snack: salad of tomatoes and cucumbers with olive oil or a few fruits.
• Dinner: the protein of two chicken or four hard-boiled quail eggs.

Third stage

This stage of Dr. Kovalkov's weight loss program can be considered a period of exit from the diet. Its goal is the adaptation of the body, the consolidation of the result. The duration of the phase is not limited, ideally its recommendations should be followed constantly. This applies to both nutrition and lifestyle. Diligent exercise here is just as important as eating healthy foods.

The requirements for the diet at this stage are less strict: in addition to fish and meat, it is allowed to consume low-fat meat broth, cereals, potatoes, black bread, alternating these new foods for the diet by day. The fat content in meals is no more than 60 grams per day. Fine flour, sugar, refined rice and fast food should continue to be excluded from the menu.

You should not combine foods containing simple carbohydrates with fats (for example, a sandwich with white bread). From time to time, you can allow yourself to eat a piece of fried meat or barbecue, a slice of chocolate, and enjoy baking. But it is important to remember that such deviations from the rules should not be too frequent. Try steaming, using a slow cooker, on the grill or in the oven.

Portions of food should be small, it is desirable that your entire breakfast or lunch fits in your hands. It is recommended to eat fractionally 5 times a day, the last time - no later than 8 pm. The amount of liquid (together with the first courses) - up to 2.5-3 liters per day. One of the important rules of the Kovalkov technique is the diversity of the diet: the menu should not be repeated every day.

Features of the adaptation period

At this stage of weight loss, the so-called "boot" days are allowed, when you can eat any food, but in reasonable doses. After such a one-day deviation from the Kovalkov diet (it should not be repeated more than 1-2 times a month), you should spend a fasting day on kefir, watermelons or green apples.

If for some reason there has been a serious deviation from the diet (for example, on the occasion of a festive feast), it is recommended to return to the low-carb menu of the first stage for several days. This will allow the body to “shake up” metabolic processes and unload.

Diet Recipes

In order for the Kovalkov diet to become a way of life, it must be observed with pleasure, so the dishes must be hearty, healthy and tasty. Below are a few recipes for simple dishes that are suitable even for gourmets. Of these, you can easily make a varied menu for a month and lose weight with pleasure.

Soup with fish meatballs

Potatoes, onions, carrots, cut like soup, pour water and boil until tender. Separately, steamed meatballs are prepared from minced fish, soaked bread and eggs. Meatballs are put into the soup when serving. For one serving you will need: 400 g of water, 100 gr. minced fish fillet, 10 g of bread, 1 egg, 150 gr. potatoes, 20 gr. carrots, 25 gr. Luke.

Beef stuffed with vegetables

Pieces of meat are boiled until half cooked, stuffed with pieces of carrots, parsley root, celery, onions, salted, sprinkled with vegetable oil and baked in the oven. When serving, the meat is cut into thick slices.

Rice with dried apricots

Boil brown rice (250 g) until cooked, add finely chopped dried apricots (1 cup), curry powder (1 teaspoon without a slide), a little salt, mix. This dish can be eaten hot or cold.

Curd dolma

This Caucasian national dish is cabbage rolls made from pickled or steamed grape leaves. For the filling, you will need low-fat cottage cheese, onions sauteed in vegetable oil, dill greens. If desired, you can add seasonings - hops-suneli or curry. The resulting mixture is laid out on grape leaves, then each sheet is folded into an envelope. Dolma is cooked for about half an hour in a thick-walled saucepan or deep frying pan with a lid, while the water should completely cover the grape cabbage rolls.

Pilaf with vegetables

Steam brown rice, mix with chopped cabbage, grated carrots and diced bell peppers. Add vegetable oil, pour water 2 fingers above the level of the mixture, cook over low heat until tender.

Muesli homemade

Steam a mixture of oatmeal and buckwheat flakes with boiling water. Let the cereal soften, add pieces of fruit, a few raisins and a spoonful of honey.

Delicate salad with nuts

Peking cabbage, lettuce, small cucumbers, sweet pepper cut into thin strips, add salt, ground pepper, vegetable oil, fruit vinegar or lemon juice. Mix, sprinkle with finely chopped dill and nut crumbs.

baked vegetables

Put the tomatoes, eggplants, peppers, onions cut into large cubes or slices on a baking sheet. Lightly salt, drizzle with olive oil and bake in the oven.

cabbage cutlets

Cut the cabbage, boil in milk, drain, cool. Add egg white, salt. Form small flat cutlets, roll them in breadcrumbs from black bread or bran. Cook in the microwave or steam.

Quick vegetable stew

For this dish, you can use fresh or frozen: cauliflower, broccoli, artichokes, green beans, sweet peppers. Pour the vegetable mixture cut into small cubes for a few minutes with boiling water. Drain in a colander, salt, fry with vegetable oil. Add some minced garlic and stir. Can be used on its own or as a side dish for meat or fish.

Cold appetizer "Rainbow"

Inside the peppers, peeled from the core, put a boiled egg, then stuff the "glasses" of peppers with cottage cheese mixed with herbs. If desired, chopped garlic can be added to the curd mixture. Before serving, cut the stuffed peppers into circles.

Georgian salad

Cut the tomatoes into circles, mix with spicy dressing and olive oil. Ingredients of dressing: crushed walnuts, garlic, cilantro, parsley.

Hearty salad with eggs

Hard boil chicken or quail eggs. For the salad you will also need: cucumbers, tomatoes, leeks, lettuce, salt, ground pepper. Coarsely chop all the ingredients, mix, season with a mixture of vegetable oil and lemon juice or fruit vinegar.

A weight loss system was developed by a dietitian and is distinguished by its new approach to the fight against obesity. It not only helps to get rid of extra pounds, but restores metabolism and helps a person switch to. As a result of the wellness complex, the weight returns to normal and is kept “within the limits”.

What is a diet?

The Kovalkov diet was included in the top 10 most effective and best weight loss systems in the world. Unlike numerous strict diets, it has a number of advantages:

• The main goal is to normalize metabolism and eradicate food addiction (especially from sweets).
• The diet contains all the necessary nutrients, macro- and microelements, so when switching to a diet, the body does not experience stress.
• No need to count calories.
• A person who is losing weight does not experience a constant feeling of hunger. It is allowed to eat often, but in moderation. A sharp reduction in the amount of food, according to Kovalkov, leads to an abnormal diet - a change from hungry periods to gluttony. Such an alternation over time develops into psychological problems, sometimes leading to.
• The main "commandment" is the use of foods with a glycemic index below 50. According to a dietitian, obesity is caused by "bad" carbohydrates with a high glycemic index. Therefore, it is important to completely abandon them, especially at the beginning of the diet. Low-glycemic carbohydrates, on the contrary, do not tend to be stored in reserve, they contribute to smooth weight loss.
• A prerequisite for the effective effectiveness of the method is physical activity. At the initial stage - walking, hiking,; Next - strength exercises.

Before starting to lose weight, you must definitely undergo an examination at the clinic. If chronic and serious diseases are identified or if the optimal weight is exceeded by 30 kg or more, you cannot lose weight on your own - you will need the help of a specialist.

Basic diet rules

There are several basic rules of the Kovalkov diet:

• Vegetables are eaten fresh in salads. It is allowed to add a little olive oil.
• In the heat treatment of meat, fish, seafood, baking, boiling and steaming are used.
• It is more useful to brew cereals with boiling water.

The following table will help you choose products:

Stages of the Kovalkov diet

The diet is divided into three stages:

Preparatory

The duration depends on the individual characteristics of the person and lasts from 14 days to 1 month. The goal is to prepare the digestive system to absorb more protein.

A person parted in his menu with easily digestible carbohydrates:

• fast food;
• sweet soda;
• sugar;
• bread and other pastries made from premium wheat flour, which quickly inject glucose into the bloodstream, thereby forcing the pancreas to urgently produce the hormone insulin.

In addition, it is necessary to completely abandon all foods that have a glycemic index of more than 50. This list includes bread and pastries made from premium wheat flour, pasta, polished rice, as well as sugar, honey, chocolate, dried fruits. From vegetables, they stop eating potatoes, carrots, zucchini, pumpkin. Remove animal proteins from the diet.

On the table should be:

• vegetables with a low glycemic index - cabbage of any kind, representatives of legumes, greens, spinach, cucumbers, tomatoes, eggplant and others;
• grain products;
• nuts;
• dairy products with low fat content;
• egg whites (h and 2 hours before bedtime, a nutritionist recommends eating 2 proteins).

A person should develop the habit of walking a lot.

At the initial stage, many losing weight are already parting with an extra 5 kg.

Basic

The goal is to achieve the optimal weight, which is calculated by a formula, and not taken from the head of a losing weight person. The duration of the stage is from 1 to 7 months.

Calculation of the optimal weight for a person depending on his type:

• Normosthenic . With a height of less than 165 cm, 100 is subtracted from the height; if height is in the range of 166–175 cm, then subtract 105; people over 175 cm subtract 110; The normosthenic type is characterized by: proportional length of the limbs, broad shoulders, convex chest.
• Asthenic . Another 10% is subtracted from the figure obtained for the normosthenic type. The asthenic type includes people with narrow shoulders, long and thin arms and legs. They are characterized by an elongated neck and chest.
• Hypersthenic . 10% is added to the result obtained for the normosthenic type. People of this species are recognizable by their high diaphragm, rounded chest and short neck.

The following table will help determine the ideal weight:

At the second stage, the table must have:

• fresh berries - viburnum, blueberries, mountain ash and lingonberries;
• from vegetables - cabbage of any kind, cucumbers, garlic, spinach, onions, radishes and parsley;
• from fruits, preference is given to apples and citrus fruits - grapefruit, orange;
• from nuts - almonds, cedar and walnuts.

The following is added to the diet:

• cereals - wheat, wild and brown rice, buckwheat, barley;
• foods rich in animal proteins - lean beef, veal, chicken, turkey, fish and seafood;
• fish is consumed with cottage cheese, and animal meat with vegetables;
• 3 times a week, dishes are prepared from fatty fish, which is rich in polyunsaturated fatty acids.

final

The goal is to maintain a normal weight. A person gets used to a healthy diet, observes the principles of the correct combination of products. Strength exercises become optional, but walking remains the main physical exercise.

Stage 1: features and menu

Stage 1 of the diet is the most important, as the body is preparing for a certain diet. So, the main features of stage 1:

• It is sometimes allowed to drink a glass of red wine for dinner, and abstain from the rest of strong alcohol and beer.
• Fats must be in the diet, but the daily norm is 30 g.
• Bran is introduced, as they do an excellent job with the feeling of hunger. Starting from 1 st. spoons per day and bringing their consumption to 100 g. Be sure to drink enough water or green tea.
• In the morning they lean on fruits, the choice is made in favor of apples, grapefruits, oranges.
• Diet - 5 meals. Everyone selects the amount of food for themselves individually, the main thing is not to overeat and not starve.
• Drinking regime - drink at least 1.5 liters of clean water.

Sample menu for the first week

Monday

• The morning meal consists of 100 g of bran, to which nuts are added and washed down with kefir.
• They eat 2 apples for lunch.
• Lunch is a fruit salad.
• For the evening meal, a serving of fresh vegetable salad drizzled with olive oil is prepared.
• 2 boiled egg whites before bed.

Tuesday

• For breakfast - walnuts and a glass of ryazhenka.
• For the second breakfast - 2 apples.
• For dinner - 100 g of bran and green tea, a couple of apples.
• For the evening, 250 g of vegetable salad with olive oil and a piece of cheese are prepared.
• A glass of warm milk before bed.

Wednesday

• For breakfast - natural yogurt, nuts.
• For lunch, a glass of vegetable juice with pulp is enough.
• For lunch, broccoli soup is prepared with the addition of fresh herbs.
• Dine on stewed vegetables.
• Before going to bed - half a grapefruit.

Thursday

• Start your morning meal with a cup of green tea and a serving of steamed vegetables.
• Snack on grapefruit.
• Bean or pea soup is prepared for dinner (without meat broth).
• For dinner, smoothies are made from low-fat kefir and fresh berries.
• Before going to bed - 2 apples.

Recipes for healthy diet smoothies are presented in the video:

Friday

• Morning - a serving of bran with nuts, green tea.
• Snack - fat-free yogurt.
• They dine with boiled vegetables and a piece of cheese.
• Fruit salad for dinner.
• Grapefruit before bed.

Saturday

• Breakfast consists of 2 boiled egg whites and kefir.
• For the second breakfast - nuts.
• For lunch - vegetable salad with vegetable oil and green tea.
• For dinner - 100 g of bran and fermented baked milk.
• Before going to bed - 2 apples.

Sunday

• Morning starts with a glass of ryazhenka.
• For a second breakfast - 100 g of bran is washed down with green tea and 2 apples.
• For lunch - fruit salad with orange juice.
• For dinner - baked vegetables.
• Before going to bed - 2 apples.

Stage 2: Features and Menu

The main task is the observance of the daily routine. Eating, walking, resting should be at the same time. Additionally, strength exercises are introduced. It can be squats with dumbbells, as well as swimming or dancing, cycling.

With strength exercises, be sure to eat porridge. Groats are either brewed with boiling water, or poured with kefir and left to swell overnight.

If the weight has stopped at one mark for several days, then you need to shake the body and provoke metabolism. To do this, in one day the volume of food is sharply increased. The menu should include dishes prepared from foods containing slow carbohydrates and proteins, but with a small amount of fat. These are cereals, vegetables and fruits with a high content of dietary fiber.

And also the nutritionist in the main stage suggests arranging two types of cleansing days.

• watermelon peel . All day long, only watermelons are consumed in unlimited quantities.
• Rice . They eat specially prepared porridge for two days. It is prepared according to the recipe: you need to take 230 g of brown rice and cook it until it is completely boiled. If the water has almost boiled away, then add a little hot water to the pan. Finely chopped dried apricots and curry are added to the boiled rice - mixed. On rice days, they drink water or unsweetened green tea without restrictions.

Cleansing days should be carried out at will, but not more than 1 time per month.

sample menu

There is relaxation in nutrition. The volume of servings is allowed to increase, but it is necessary to correctly combine the products with each other.

• For breakfast - a handful of nuts, a glass of fermented milk product (kefir, yogurt or fermented baked milk), 100 g of bran.
• For a second breakfast - fruits or seafood.
• For lunch, chicken broth, mashed fish soup or vegetable soup are prepared. Steamed vegetables are eaten with a piece of boiled or baked turkey, chicken or beef. Low-fat cottage cheese is eaten with fish.
• For an afternoon snack - non-dairy porridge;
• For the evening meal, prepare a vegetable salad with vegetable oil, 2 egg whites. It is necessary to observe the drinking regimen.

Stage 3: Features

Dietitian Kovalkov does not give any strict recommendations. A person who has reached the last stage has already lost weight, changed his diet, and his gastrointestinal tract works like clockwork. So, long-forgotten products are returning to the menu:

• bread, but the choice is stopped at whole grain and bran;
• baked potato;
• bitter chocolate;
• butter.

It is allowed to increase the portion size, but the glycemic index of the products remains under control. Aleskey Kovalkov gives some important tips for his diet:

• If there is a feeling of hunger, then alkaline water is used to fight it. It will reduce your appetite and help you feel full with a smaller portion of food.
• You can't drink cold water. It can not only provoke a sore throat, but also increase the feeling of hunger.
• Drink water before meals, not after meals.
• When cooking, do not add butter, and salt is used in limited quantities.
• After 6 pm, you can and should eat, but the menu is designed so that the products do not contain complex carbohydrates.

Video: Firsthand about the Kovalkov diet

The nutritionist himself will tell you the details about your diet:

In addition to nutrition and exercise, we must not forget about the emotional component. A positive attitude and joy from every lost kilogram will be a good incentive to overcome the whole journey. If all the recommendations are followed, a person will soon radically change his eating habits and easily walk several kilometers a day.

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