Diet Diet Kovalkova - What is it from yourself? Skeptics say that nothing new Alexey Kovalkov invented. The followers are confident that the doctor became the first who united well-known principles healthy nutrition in one effective system. The creator himself confidently declares that it is categorically against any hard restrictions in food, and with pride demonstrates the effectiveness of the "soft" author's methodology - minus 50 kg for six months.

What kind of miracle diet was developed by Alexei Kovalkov? What does Professor talk about the intestines and the problems of masting age? Is the approximate list of products for the week? Is it really true himself lost it and still not recovered back?

The sensational diet of Dr. Kovalkova discussed, probably all Russia, well, or at least those who have ever heard about this diet.

After Kovalkova's protein-fat diet gained popularity, its developer from an ordinary doctor with a doctoral degree turned into a media personality. It also flashes on blue screens, consulting people with overweight and distributing advice on competent weight loss and deliverance from cellulite. But after all, a few years ago, the doctor with difficulty was placed in the screen, because he himself suffered obesity. Own health problems pushed Alexey Kovalkov to develop optimal, from the point of view of the physician, the power supply system for those who wanted to settle thin and taut.

The system helped the creator to reset half antenna excess weight. Alexey Vladimirovich became the pioneer of his own technique. And only after checking the effect of developing on themselves, founded the famous clinic, in the walls of which more than 3,000 Russians have already managed to lose weight.

The basic principles of the technique ...

Each ban, which you voicate yourself, returns through time, like boomerangu. But not in the form of taboos, but in the form of an insurmountable desire to break it. So with diets: any restriction, especially the most rigid and uncompromising, at some point ends with unrestrained gluttony. This is 100% sure Alexey Kovalkov is sure. In this regard, the doctor set a difficult task: to create a weight loss methodology that will be based on the liability of thinning for what is happening. The technique that will be the life principle and will not lead to Fiasco at the most inopportune moment.

Starting to lose weight, some can no longer stop. And this is a straight road to anorexia. Reduce weight at any cost, according to Kovalkov, is also not a way out. It is necessary to look deeper, in the very root, aware of the essence and long-term perspectives of the problem. From here there are three basic principles of the author's methodology.

1. Understand the reason. At the initial stage, it is important to understand where extra kilograms come from on your body. They did not fall from the sky and hardly become a genetic acquisition. You must find out the reason for this phenomenon, the current specifically for your case.
2. Aware of one's own responsibility. You and only you are responsible for the result of weight loss or his absence. The doctor only provides a guide to action. But will it bring it the desired effect, depends solely from you.
3. Specify goals. Siemified weight loss is a mono-and express diets. The protein diet Alexei Kovalkova laid longer-term prospects. Word the goals for yourself that you want to achieve the observance of the technique - not for a year, but for several decades ahead.

... and its advantages

Kovalkova diet is one of the few power systems that can boast of positive reviews of doctors. And all because the basis for its creation was not endless restrictions, but the stabilization of the work of the gastrointestinal organs and the struggle against food addiction. First of all, from sugar and flour products. It is great for diabetics. Permitted during pregnancy and breastfeeding - Provided that you do not start, but continue to be pregnant. To stick to this nutrition system can both men and women for 50. It is safe for menopause and hepatitis. With it, it is possible to influence the high cholesterol, forcing him to make a little "in the growth".

The developer of the system does not promote the instantaneous result, but confidently promises: if the principles of this "non-satisfaction" are committed to committing himself, slimming sooner or later will definitely begin. The main thing is not to customize your own body, because the rate of flow of metabolic processes is individual. And ordinary diets - the present "procker bed" for the human body.

• Without fanaticism . Most diets require a lot of free time from a person - to engage in "nutrient mathematics", infinitely considering eaten calories. In Diet Kovalkov, this is not, so the kitchen scales and calorie tables do not have to carry meat.
• Nutrition with balance. The author's nutritional system is based on the balance. A person who adheres to this system should receive a harmonious combination of proteins, fats and carbohydrates daily. And not something one by refusing to other.
• Independent choice of products. Realizing and realizing the principles of proper nutrition in Kovalkov, you will make the choice of products yourself. So, in the future, Covalkov's diet menu for a month will be easily able to compile themselves for themselves - without the participation of a professional nutritionist.
• Lack of starvation. You do not have to suffer, tormented from hunger. So, you will not overtake you the so-called "springs effect" when, after removing restrictions, the weight returns three times faster than before that it was leaving.

Going to the track of the war with overweight, it is necessary to consult with a family doctor. Especially this rule concerns those whose fat stocks exceed 30 kg.

Diet Kovalkova: Piece in three actions

• preparatory;
• main;
• supporting.

At the same time, the first first phases are impossible without physical Loads - At first only aerobic, and then power. In detail about all the stages of Kovalkova diet, you can learn from the table.

Table - Priority, Duration and Tasks of the Stages of Diet Kovalkova

Stage	Duration, months	Tasks	Approximate weight loss
Preparatory	0,5-1	- completely refuse fast carbohydrates; - learn a lot to walk; - Prepare gastrointestinal authorities large number Protein food	5 kg
Main	Individual (up to several years)	- to commit yourself to daily strength exercises; - Learn to enjoy the "right" food	200 g per day
Supportful	12-18	- to develop a habit of a new way of life; - continue to go under the control of the pedometer; - comply with the rules of the combination of products	Weight normalization and maintenance

The main stage lasts until the weight is fully stabilized. As soon as you achieve the perfect number of kilograms, the last one will start - supporting the stage.

First stage

Preparatory stage It is considered the most difficult. No wonder they say in the people: "The beginning - the matution affairs." In the first two or three weeks, metabolic processes in the body begin, after many years of work with failures, coming back to normal. At that moment it is important to support not only your body, but also the brain. Therefore, at the first stage, Kovalkova diet recommend practicing yoga classes and somehow walk a lot. Preferably - not only during the day, but also immediately before bedtime. Also, be sure to follow five strict rules.

1. Refusal of the protein of animal origin. At the preparatory stage will have to suffer a little. It is impossible to eat the usual meat, fish, pork and beef in the first month.
2. Failure to sweet and flour. Starting from now on, you should forever forget about the products with high content Sugar, as well as baking. No buns, fresh yeast bread and appetizing chocolate glaze donuts.
3. Failure to products with high glycemic index . This includes not only flour and sweet. In the same group of pasta, white rice, carrot, dining room beet and beloved by many potatoes.
4. Laying on vegetables. We are talking about fruits and rootes with a low glycemic index. And also on legumes, which should be given one of the main roles in the diet. And if before you did not like the beans, chickle or lentils, you will have to correct your preferences slightly. A variety of bean recipes will make it delicious to prepare even the most unloved product.
5. Morning - for fruit. Sugar will replace fruits and berries. But remember: best time For these products - morning hours up to noon. Because of the small, but still in the fruit quantity of sugar in the afternoon from this delicacy it is worth refraining.

Alexey Kovalkov draws attention to that at this stage the rules and requirements put forward to thinning, rather tough. But not at all difficult, as it may seem at first glance. "Sakharoz submits" of natural origin is allowed, the diet is balanced, and the hunger does not even smell. Detailed menu, relevant for this diet period, you will find in the table.

Table - Sample menu For the preparatory stage

Bran - nail of the preparatory stage program. Daily use of their use should lead to the fact that later in one reception you can eat the half of this useful product. In the tandem with a portion of Bran, it is always necessary to drink either a glass of water or a glass of skimmed kefir.

Second

The second stage of Diet Kovalkova is an active start of the fat burning process. After a monthly parting, the diet finally returns the poultry meat, beef, shrimp, squid, fish and other river and sea gifts. The three recommendations of the Founder Doctor will help maximize this stage and make it most comfortable for life.

1. Steam processing. A steamer should be your best friend. Most dishes you will prepare with it - without the participation of vegetable oil and with minimal salts.
2. Hexide. Portions should be small, but food meals should be at least six.
3. Drinking mode. Reviews of Diet Kovalkova indicate a widespread error of losing weight. Clearly following the rules of the doctor, Figures are completely forgotten about drinking mode. In the meantime, the use of sufficient amount of clean water and the complete exception of carbonated beverages is an immutable diet rule.

The day menu must contain about 130 g of carbohydrates. This is a reference day rate. It can be reduced, but exceed - in no case. Otherwise, metabolic processes will not be able to score the speed necessary for active fat burning.

The third

If you get to the final period, it means that you can only fix the achieved effect. And if the system of food has come to your taste and soul, you can safely make a supporting stage of its future life. So, five more important rules.

1. We introduce the cereals. But only those that have a low glycemic index :, dark rice, solid wheat varieties.
2. We gradually eat bread. Several small pieces per day. Better, of course, cut or restlessly.
3. Let yourself make a glass of dry. You can two, but not more. Instrupping with a quarter of a natural black chocolate tile. Feel like life gets up?
4. If the oil, then only olive. Perhaps it will not be easy, but from creamy fats and hydrogenated fats of plant origin should be moved away.
5. If drinks, then only safe. Tea - any, but exclusively without sugar. You can only with honey. Coffee - any, but only without adding cream. I don't need to repeat about sugar, right? Hazing is taboo, some troubles from it. Water without gas - the basis of existence.

Gradually, you will get used to eat great and right. In the meantime, the habit is only formed, use the Table Table. It presents "favorite" products of the creator of the diet and are listed by their most important advantages.

Table - Products Favorites Alexey Kovalkova

Products	What gives
Protein S. minimum quantity Fat	- form muscle tissue; - Provide muscles fortress; - make the body taut
Bran	- perfectly quench the hunger; - not absorbed by the body; - allow you to ourselves, having received zero calories
Leaf vegetables and greens	- allowed in unlimited quantities; - contribute to the acceleration of the fat burning process
Pine nuts	- activate growth hormone, stimulating fat burning; - increase the level of stress resistance; - Give a great mood

Side effects

Diet Kovalkova has no contraindications, because it is based on well-known principles of proper and healthy nutrition. But side effects still happen. And the overwhelming majority of them are to the most difficult - preparatory stage. Refusal from simple carbohydrates and animal proteins often cause the development of the so-called "cancellation syndrome". And he, in turn, can provoke a real "breaking" in humans. As a result:

• sleeps sleep;
• irritability increases;
• grows fatigue.

The reason for such a state is simple - the fats accumulated in the body demonstrate their true face. And the products of decay of these fats, reaching the maximum concentration, prevent the relief of the person from multiform addiction. The main thing is to remember what is temporary. We walk more and more often in the sun. And soon there will be no trace from the former fatigue and stress.

The method of calculating the ideal weight

Table - Calculation of weight according to brocade formula for representatives of the normostic type

If you are the possessor of a narrow chest, then 10% must be taken from the result. And the winner of the broad chest, on the contrary, it is necessary to add 10% to the value obtained.

People are divided into three types depending on the volumes of the chest: the normostic - with proportional, asthenic - with a narrow, hypersthenic - with a wide breast.

At the end of the conversation, a couple of words about drinking water. Alexey Kovalkov will lead her an honorable place on the pedestal. Contrary to the popular opinion of the need to drink 1.5 liters of water, the doctor assures: everyone has a drinking rate. To determine it, it is enough to divide your current mass in half. The value obtained as a result will be equal to the daily volume of water in ounces. To translate ounces to milliliters, you need to multiply the value by 30.

Dr. Kovalkova diet also allows you to drink four cups of tea or coffee daily. But without adding sugar. As you can see, restrictions minimum. So, the diet of this system can be called only with a large stretch. Especially if you consider that, if you wish, it can be easily turned into a lifestyle, making a secret of beautiful figures, youth and longevity. "We are what we eat" - said Hippocrat. Think over this, once again, biting a hamburger acquired in the nearest fast food.

Reviews: "For me it is a lifestyle"

For me, Kovalkova diet is a lifestyle, without exaggeration. At first, it was reacted with skepticism, such as I will try another fashion technique for the company with a girlfriend. And now I advise others, because the results are simply wonderful - a stable weight for two years, excellent well-being and a sea of \u200b\u200benergy. I forgot that such a shortness of breath and pressure, was convinced that our health in our hands depends on what we eat.

Julia, http://happy-womens.com/dieta-alekseya-kovalkova.html

Very grateful to Kovalkov for his diet. Skilled on the method of 14 kg in 2.5 months. Absolutely not hungry (except the 1st stage and then the first 3 days). Then he got pregnant and descended from the technique. Now I feed and wait for the end of the GW, which again start the technique. I realized that it was not important to reduce the weight-main thing then to keep it, but it is harder.

Guest, http://www.woman.ru/health/diets/article/88691/comments/7/

This power method actually helps. True on yourself. Now and colleagues for the work of "Sounded". Honestly, none of us by special aerobic loads bother me. To work and with work-on foot! Everything. But weight goes! We discard, of course, not a great weight, but still ...

Oksana, http://your-diet.ru/?p\u003d3248.

I look, here mostly women are left. Well, men also want to look fine, not fat man. I will share with you my review. In general, all my life was sweet and weighed a little more than 100 kg with a height of 176. I wanted to reset a kilogram 15-20. In general, I am not an amateur diet, so I started from the sport, but there was a little strength on it, so I decided to sit on a dietary. I came across the Kovalkova diet. At first glance, I was arranged, so I decided to try. Immediately refused sweet, salty, first, smoked and flour. To be honest, it was very difficult to observe all this in order not to break. This diet was not very satisfied with me, especially the first stage without meat (I am generally meatyad in life). The wolf just took. It was very annoying that with all these torments the result was zero. But I did not stop and continued. The second stage compared to the first was just a rescue circle and a fairy tale for me. I even got used to such a meal. As a result, over time, my weight began to decline and already weigh 87. I plan to bring to 80-82 kg. The main thing is that it all works and of course it is not necessary to stop if something did not work at the beginning. Do not waste! True, if you think that for a week you will dump 2-3 kg, then this diet is not for you. She is for patient.

Placement of ads - free and registration is not required. But there is precept ads.

Dr. Kovalkova diet

The method of Dr. Kovalkova is one of the most "young" nutrition systems that contribute to rapid slimming. Despite the "young age," the diet managed to acquire a lot of fans. The best example Alexey Kovalkov himself became for the imitation, who managed to get rid of the extra 50 kilograms with the help of its own strict technique and moderate physical exertion.

Dr. Kovalkova diet deserves attention if only because the author tried her on himself and may not confidently assert that the power system is absolutely harmless, unlike many strict monodi (strawberry, banana, rice, buckwheat diet and others), where the basic principle is considered Strictly restricting calorie and diet. The technique was called "lose weight with the mind." A nutritionist itself claims that the system of proper nutrition and its basic principles are simple, and absolutely everything can repeat it. True, it is desirable before the start of the diet to consult with a good dietary doctor.

Dr. Kovalkova

Eat only those products that really need the body have the necessary useful substances (proteins, fats, carbohydrates), contain minerals and vitamins.

Be sure to load the body physically, do fitness. If you visit gym It does not work, just start with walking distance. Going to work? Get out of the house for 20-30 minutes earlier, and part of the path (just a few stops) go on foot. Tide of strength and cheerfulness as well good mood For the whole day provided.

Drink simple clean water. Depending on the time of year, you need to drink up to 1-2 liters of fluid. The first glass of water drink immediately after awakening in small sips.

Sleep is at least 8 hours a day.

Must use a complex of vitamins and minerals.

Stages of Diet Kovalkova

- Preparatory - It is necessary to clean the gastrointestinal tract and restore the microflora;

- the main first stage - teaching the body to proper nutrition, as well as active relief of weight;

- stabilization of the results obtained (2 stages) - Fastening the right food habits and the introduction of the necessary food.

Kovalkova diet: Preparatory Stage Menu

Those who often resort to help diets, probably had to hear that the body is experiencing serious shock due to the fact that it cannot quickly get used to restriction in nutrition. It is often observed inverse effect when the weight does not go out, because the body is in a state of stress begins to save its own resources economically. That this does not happen, the preparation stage is obligatory, during which natural changes in nutrition occur, a natural restructuring, and the appetite decreases due to the reduction of the use of products with a high glycemic index (such products increase the level of insulin in the blood and the person is experiencing an irresistible feeling of hunger).

The preparatory stage lasts from 14 to 30 days. Baking forbidden products white bread, Sdoba, cakes), marshmallow, chocolate (black including), sweet fruit (banana, fig, grapes), dried fruits, honey, pasta, white rice. Such vegetables are prohibited as potatoes, carrots, corn and boiled beets. From the diet completely exclude alcoholic and sweet carbonated drinks, compotes and juices. Sometimes you can drink a glass of dry wine.

The food must be fractional and turn on the first breakfast, the second breakfast, lunch, afternoon snack and dinner. Do not overeat, since the stomach must gradually get used to small portions.

Accurate Menu 1 stage

In the diet there are vegetables raw or steamed, apples and grapefruits, fermented milk products, as well as cut or protein bread, eggs and nuts. You can drink green tea. Stage lasts 10-14 days. Its duration depends on how many kilograms are planned to reset. Efficiency depends on the qualitative implementation of the preparation phase.

Kovalkova diet - 1 stage: menu for a week

Monday

Breakfast is a handful of nuts, low-fat yogurt (200 ml).
Lunch is a green apple.
Lunch - Salad of cucumbers, tomatoes, Bulgarian pepper and cheese with oil olives.
Afternoon person - ½ grapefruit.

Tuesday

Breakfast - cottage cheese (150 g).
Lunch - Orange.
Lunch is a salad of tomatoes, garlic and nuts with greens.
An afternoon snack is a green apple.
Dinner - Salad of cabbage and Bulgarian pepper.

Wednesday

Breakfast is homemade yogurt (200 ml) with the addition of bran.
Lunch is a green apple.
Lunch - cottage cheese low-fat (200 g).
Afternoon person - ½ grapefruit.
Dinner - boiled eggs (2 pieces).

Thursday

Lunch - Apple.
Lunch - Cabbage cutlets with egg (300 g).
Afternoon snack - orange.
Dinner - vegetable salad From cucumbers and tomatoes.

Friday

Breakfast - lowhead yogurt with bran.
Lunch - ½ grapefruit.
Lunch - Cabbages from cottage cheese in grape leaves (300 g).
Afternoon snack - apple.
Dinner - baked vegetables (eggplants, peppers, tomatoes).

Saturday

Breakfast - non-fat cottage cheese (200 g).
Lunch - Orange.
Lunch - vegetable salad with boiled egg and greens.
Afternoon person - ½ grapefruit.
Dinner - home yogurt (200 ml).

Sunday

Breakfast - home yogurt with bran (200 ml).
Lunch - Apple.
Lunch - vegetables casserole with egg (300 g).
Afternoon snack - orange.
Dinner - cottage cheese is non-large (200 g).

Diet Kovalkova: 2 stage

This stage is the longest. Lasts from 1 month to six months. Weight loss continues, but not so intense. Rather, there is a gradual stabilization of weight, getting rid of fat and normalization of metabolism. The diet gradually includes boiled poultry meat (chicken or turkey), seafood (small portions). The menu must be as diverse as possible with the allowed products. Gradually, the diet enriched with croups and even potatoes in small quantities. Occasionally you can resolve myself baking, dry wine, black chocolate and even grilled meat. However, portions should be minimal. For dinner diet the least calorie.

Sample Stage Menu 2

Breakfast - nuts (30 g), low-fat home yogurt (200 ml).
Lunch - Apple or ½ grapefruit.
Lunch - vegetable salad (150 g), boiled meat (200 g).
Afternoon snack - unsweetened fruits.
Dinner - vegetable salad with greens and boiled egg.

Kovalkova diet: dishes recipes

Salad of vegetables with egg

Tomatoes (150 g) cut into circles, salad (100 g) - stripes, boiled eggs (2 pieces) - cubes. Mix the components, salt and fill with vegetable oil.

Salad of white cabbage and Bulgarian pepper

300 g Cabbage cut into cubes, stitching in hot oil 1 minute, add chopped pepper and take off the fire after 1 minute. Square lemon juice and eat in food after 3 hours.

Curd cabbage rolls in grape leaves

Cottage cheese with a raw egg, sliced \u200b\u200bgreens and seasonings. Starting lay out into thoroughly washed and stealied grape leaves, wrapped and boiled about half an hour.

Cabbage cutlets. 300 g cabbage bold and boiled 5 minutes in milk, cool. The resulting cabbage is mixed with whipped egg protein, salted and add bran so that the cutlets are better to hold the form. Vegetable cutlets are preparing for a pair, having preheated in the ground crumbs.

Baked vegetables

200 g of eggplants, 100 g of the Bulgarian pepper, 200 g of tomatoes and 50 g of bow and cut into small pieces. Bake in the oven for 30 minutes, then sprinkle with olive oil.

Chest of vegetables with cheese

In 100 g of tomatoes and Bulgarian peppers, cut into cubes, add 150 g of cheese or Mozarella cheese, sliced \u200b\u200bby cubes. Add greens, sprinkle with olive oil and lemon juice.

Diet Kovalkova: reviews and results

Among the advantages of this power system, the fact that the conditions for its execution are quite simple. At first, it is really difficult to abandon our usual products, but if you wish from the allowed products, you can cook a lot delicious dishes. I am glad and the fact that there is no strict restriction in nutrition, and physical exertion can be replaced by pleasant hiking. In the process of weight loss, you can lose weight, especially impressive the results of the author himself.

The disadvantages are noted only that the diet is designed for a long time. Its duration is due to the fact that the body is difficult to rebuild on a new power mode and you need to do it gradually.

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Over the past three years, the author's weight loss method Alexei Kowalkova has gained enormous popularity: a doctor from Russia has gathered the basic values \u200b\u200bof a classic diet. There is a right food in normal quantities, drinking enough water in its pure form, to lead an active lifestyle ... These simple principles are certainly known to those who at least once sat on a diet. However, it was Kovalkov who was able to add all these "screws" proper slimming In a single mechanism that helped him to reset for 6 months more than 50 kilograms!

Today, a nutritionist from Russia, which has a medical degree of Doctor of Science, according to the assessment of the top media is one of the most sought-after doctors in Moscow. Kovalkova knows many viewers of Russian TV channels - it gives advice on healthy nutrition and weight loss in famous TV shows and a talk show.

10 years ago, the doctor was unlikely to make a proper impression on the TV viewers who dreamed of getting rid of hated kg, because he himself was a man "in the body." This was the starting mechanism that made the practitioner who graduated Medical University Pirogov's name, start wondering to create food standards, full of a medical point of view. Dr. Kovalkov independently tried weight loss in his method, the results of which were the true confirmation of what it works.

In just half a year, Kovalkov lost 52 kg!

Having created 1 of the most thoughtful and safe diets on the basis of his stunning experience, Kovalkov became the founder of the clinic, where there were several thousand people under his mentoring, several thousand people have achieved significant results. Also, the doctor outlined the essence of its method in 2 books - "Lose weight with the mind!" And "victory over weight." Based on a large number positive feedback On the Internet and Multiple interest in Kovalkov's system, many people were able to reset overweight and change their habits, following the instructions of these books.

What is so good diet and what is its essence

Kovalkova method really has a number of significant advantages over others:

• the meaning of the diet is the normalization of the exchange processes of the whole organism, and not the violent loss of extra kilos;
• the special mode of food intake allows you to have any, but moderate amounts of products, why does not suffer from the eternal feeling of hunger.

Thanks to this, Dr. Kovalkova's slimming system entered the list of the best and efficient diets of the world. So, what are its principles? And what helps her for so many years not to take their positions?

Adhering to such simple rules, already at the first time the diet can be reset. Depending on the individual features The body and from the initial weight, in the first month you can get rid of 5-10 kg, in the second - more minus 2-5 kg. Usually, after 3 months of compliance with the principles of food in Kovalkov, the weight either stabilizes, or its loss continues approximately 1-2 kg monthly.

If extra weight is thinning more than 30 kg, then you are not recommended to sit on Diet Kovalkova without a full-time consultation with a specialist.

How do other doctors belong

Since the diet has a lot of contraindications, it is recommended to obtain the resolution of your therapist before it. Perhaps the doctor will give valuable tips on the nuances of the diet so that you can lose weight comfortably and at the same time not harm to health

Russian nutritionists are generally positively assessed by Kovalkova diet and talk about the following:

1. This weight loss system is the most effective compared to other methods. The percentage expression of lost weight varies from 10 to 30% of the total body weight, which looks in kilograms, indeed, impressively.
2. It is impossible to praise the methodology only for fast loss Weight. Due to the fact that a balanced nutrition is used, consisting of easily digestible food, the thinning gets the necessary set useful substances Throughout the day, without feeling hunger. Thus, there are practically no breakdowns from a diet, moreover, patients usually get used to such a treatment for food and adhere to his whole life.
3. Doctors noted that, apart from the reset of the weight ballast since the 3 stage of the diet, health significantly improves gastrointestinal tract, the mood increases and sleep normalizes.
4. The only minus, which was noted by Kovalkov's colleagues, is the fact that the person must have the power of the will, because it can only withstand a diet can only be seriously aimed at the result of a person.

Contraindications that should be known

Dr. Kovalkov notes that the diet is contraindicated by the next category of people:

• pregnant and nursing women;
• diabetics of both types of disease;
• patients with ulcer of the stomach;
• oncobole;
• people with hormonal disorders;
• patients with gastritis;
• sick hypertension;
• suffering cholecystitis, liver and kidney diseases;
• having diseases in chronic forms;
• sick out cold due to the weakening of immunity.

The principles of healthy nutrition and so are attached to the doctors in the daily routine of pregnant, so she does not need any additional diets

Due to the fact that the Kovalkova method helps to restore the metabolic processes, the body of the losing weight begins an independent struggle with unnecessary kilo.

Rules of weight loss

This is what Kovalkov advises:

• on a day, drink at least 1.5-2 liters of clean water, and do it before receiving food, and not after (it is best for half an hour before meals and at least 1.5 hours after);
• be sure to eat fractionally;
• give preference to the plant protein, while not to give up completely from animal food;
• find yourself a hobby in order not to sit idle and do not try to take yourself eating tasty;
• there are only cooked pair or boiled food, and vegetables are used only in fresh form;
• abandon semi-finished products, smoked products, dishes with various taste additives and preservatives;
• eliminate the use of alcoholic beverages;
• try to focus on the use of vegetables, fruits, milk products and berries;
• do not drink too cold waterAfter all, after that, I usually want to eat even more;
• you can drink up to 4 cups of green tea or natural coffee, of course, without adding sugar;
• salt is allowed, but in moderate quantities.

The transition to new nutrition principles can cause a temporary stomach disorder, a change in taste preferences and a loss of appetite.

We hit for more than kilograms!

Do not forget about the calorie content of the product. So, kuragi or prunes are a low glycemic index, but calorieness is tangible, so there are them infinitely in an attempt to "deliciously lose weight" unequivocally

Tables of glycemic food indices

Oils and sauces
Fruits and berries
Fish and seafood Other products
Vegetables, root, mushrooms
Drinks meat and products from it
Cereals and flour products Equipment

First stage

The main task at this stage is to normalize metabolic processes in the body. For 2 weeks you need to learn to eat very small portions 5-6 times a day. Moreover, you need to exclude dinner from the reception mode.

Water drinks before applying food so that the concentration of the gastric juice has not changed.

The exemplary diet at the 1st stage of Dr. Kovalkova method is as follows:

1. Breakfast. After awakening, drink 1 cup of water. After 30 minutes. Eat a little nuts (how much will fit in the palm), put a glass of low-fat kefir or ripples.
2. Until 17:00 it is necessary to eat 30-50 g bran, 3 apples and any amount of fresh vegetables. You can drink water, tea and coffee without sugar.
3. After 17:00, eat a bowl of salad, filtered 1 tbsp. l. olive oil.
4. Before bedtime to eat 2 jar eggs.

List of products that are allowed to use in the 1st stage:

1. Pickles. Olives, olives, tomatoes, cucumbers (rarely and little).
2. Vegetables. Any cabbage varieties (broccoli, white and other), trunk beans, cucumbers and bell peppers.
3. Nuts. Walnuts, cedar and almonds.
4. Beverages. Coffee, tea, gas water without gas, water with lemon.
5. Greens. Grass-seasonings, sorrel, lettuce leaves, any bow, spinach, garlic, rhubarb.
6. Milk products. Brynza, skimmed kefir (up to 1.5%), Adygei cheese, degreased cottage cheese, rippy, natural yogurt without sugar.
7. Roots. A little shit, radishes, radish, turnip.
8. Salad refueling. Apple vinegar, sunflower oil, olive oil.
9. Dried fruits and fruits. Apples (fence in a day), grapefruits, dried apples.

Top products in the photo

Apples are not recommended to eat more often 1 time in 2 days Olive oil not only diet, but also useful product Radish is a very allergenic product. Prefer the defatted "milk" should not be very fascinated with garlic, it can affect the mental activity of almonds - one of the most low-calorie walnuts of broccoli is the most useful cabbage diet power supply to moderate!

Attention: products that are not included in the above list cannot be used. If I really want, then 1 time in 3 days can afford 1 slicker chocolate or 1 tbsp. l. Cake.

Second

The main task of this stage is to consolidate the results achieved at first weeks and throw out even more weight. Lunch is already added here and a list of permissible products is slightly expanded, however the weight will leave more slowly.

The diet of the 2 stage remains the same, except that at lunch it is necessary to eat 200 g of one of the products:

• meat (any);
• chicken;
• fish;
• cottage cheese.

These products need to alternate so that the body makes the necessary amount of animal and vegetable protein. There are no temporary restrictions in the 2 stage, it is possible to stick until the weight does not arrange losing weight.

In addition to those described food rules It is necessary to engage in physical education. The simplest thing is to walk: on weekdays - 40 min. Hiking, on Saturday time - an hour, on Sunday - two. This is the minimum physical activity, without which there will be no weight.

Thanks to walking, the glucose is first consuming, after glycogen in the liver, and as a result, the body begins to burn fatty sediments. It is necessary to remember that after walking it is forbidden to eat carbohydrates, only proteins and fiber.

The list of products permitted at the stage of the stage is complemented by the following:

• Vegetables. Zucchini, trouser, eggplants, polka dots.
• Berries. Little grapes, rosehip (fresh or dried), cherry, cranberries, currant, sea buckthorn, cloudberry, strawberries, rowan, raspberry, gooseberry, alycha, blueberry, cherry.
• Fruits. Persimmon, apricots, plum, quince, peaches, figs, pineapple, dogwood, grenade, pear.

What is added to the menu (photo)

Zucchini less calories than eggplants are the most useful seafood - mussels, crabs, shrimps, sea scallops and squid
Pineapple can cause an allergic reaction of Calorien grapes and has a high glycemic index.

ATTENTION: You can eat any number of vegetables, fruits and berries, and the daily serving of meat, seafood and cottage cheese should not exceed 200.

Unloading Day menu (once a week)

Note that at the 2 stage, the weight can "stand up". This is due to the fact that the body is trying to keep the body weight to which it is used to, so you need to do unloading Days, but no more than 1 time per week.

• 7 boiled eggs;
• 4 apples.

The third

At this final stage, addictive to a new lifestyle. Here you can already more often indulge. But again, it is necessary to clearly monitor weights and by the number of food.

To the list of permitted products from 2 stage can be added:

• bitter chocolate;
• different cereals;
• dry red wine (no more than 1-2 glasses per day).

What products can be introduced into the diet (photos)

It is recommended to consult with an endocrinologist or a nutritionist so that it calculates the individual daily rate Carbohydrates, proteins and fats. Having received this information, you can independently calculate the size of the portions.

The duration of the stage is 1-7 months. During this time, the losing weight must learn to adhere to the right nutrition, as well as become a master of cooking and choosing a healthy meal.

Submarine stones of each stage

Let's start with the fact that at the beginning of Diet Kovalkova often arises with the "cancellation syndrome" of fast carbohydrates and animal proteins, which man is experiencing a real "breaking". Therefore, in the first days, the following symptoms often occur:

• irritability;
• prostration;
• sleep disorder.

To reduce these temporary troubles, Kovalkov recommends to take the following vitamins or medicines (before consuming it is recommended to consult with the doctor!):

• chromium preparations to reduce the feeling of thrust to sweetcom;
• the drug to support the health of the liver based on the wheeling;
• multivitamins of the International GMP Standard;
• vitamin Q10 (also GMP Standard);
• L-carnitine.

Hildering often have very delicate problems at the second stage - constipation and reduction of carts. However, it is not necessary to beat the alarm, because the number of products used has decreased, and the intestine is still getting used to a new operating mode. In the 2nd stage, the body begins to "respect" the resulting food, trying to squeeze out of it as much useful substances.

Sometimes it is allowed to use a little prune to use the intestine

Also, people sometimes happen to reduce mental activity, which is due to the lack of complex carbohydrates. The second stage can be compared with a protein diet, but its advantage is that there is a plant fiber.

And where is the way out?

People sitting on diets know that each of them involves a smooth output that allows you to save the result in the form of a dream figure. Fortunately, the power system of Dr. Kovalkova can be used for a long period, so it is possible from it and not to go out, but to make a lifestyle. But if you suddenly arise such a need and will have to abandon a diet, then you need to do it smoothly:

1. Continue to eat according to the rules from the 3rd stage, but gradually add products that were not in the list of permitted (1-2 per week).
2. Feed 5 times a day, the last reception of food - no later than 20:00 h.
3. Remember about drinking mode (1.5-2 liters of simple water per day).
4. After 18:00, there are no complex carbohydrates (cereals, cereals, beans, grain, peas, lentils, potatoes, wholegrain bread, fruit with a glycemic index above 60 - bananas, grapes, sweet apples, etc.).
5. If you want to enjoy tasty, then 1 rule should be followed: it is not necessary to eat sweets and fried food more often than 3 times a week.

So that it is even better to fasten the effect, Kovalkov advises to constantly engage in sports. Upon completion, the diet can run only 3 times a week to maintain the body in the tone.

What do the lost weight say? Reviews of results with photos before and after

Here are some reviews of real women who were able to lose weight with the help of Dr. Kovalkov's diet:

Literally for the year I gained extra 16 kg with 44 sizes twisted in 52. Weight added to me the age, I began to aunt with 5 breast size, cheeks like a hamster sticking with a tummy and cellulite. I began to look at diet, came to the conclusion that with my gastritis, problems with the bile and pancreas I can only exacerbate the situation. I was lucky to learn about the book Kovalkov "Victory over Weight", watch a couple of transfers "Family Size". I consulted with a familiar therapist, smoked for cakes, snacks and began a new way of life on December 1, decided New Year Meet, not embarrassed by your figure. Every morning, the scales were pleased with -500 grams. A month later, I was left without trousers, they fell, lost 10 kg. The most important thing, the chest, decreasing in the amount, did not merge, and was elastic and round due to my exercises and wipers. By February, it was already -16 kg (though, the husband was upset, because there will have to change a lot from the wardrobe) Now I returned to a normal lifestyle, I do not overeat, but there is no restrictions in anything, for a month I did not score any extra gram.

I'm an incorrigible sweet tooth and prohibit myself at least to eat after 6 it is unreal for me. Up to 18 years of weight hesitated 50-53 kg. It suited me. But like many in one bad moment I stopped watching myself and in the year I scored about 10 kg. On the first photo, the weight of about 63-65 kg. He heard Covalkov in the program. I looked at how people are much more coped to me and lose weight, and it became ashamed of me, really I am so slightly accomplished. This was the pushes. And also the impetus was that there was summer and I could not walk in a swimsuit, everything hung. During the day, I learned all the details of the diet and started not from Monday, but just from the same evening, I passed 2 stages. The first stage 2 weeks is the most thorough, but it is worth it, I lost 4.5 kg. The main thing that helped me in this diet, what you can eat in the evening, the first 2 weeks do not exercise In addition to a quick walk of 1 hour. And in the morning I allowed myself to eat a slightly bitter chocolate with coffee, and that I had enough in terms of sweet to hold out the day. Now I eat 2 stage, a lot of things you can, from the sweets now only marmalade, marshmallow, bitter chocolate, but better in the first half of the day. My weight is 52 kg. While it is satisfied with me, the weight is kept for a year, on holidays everything I want. I advise everyone to explore the diet, it will definitely not bring harm. I would not even call it a diet, it is normal proper nutrition. Now thanks to Kovalkov, I am satisfied with my figure. Start, and you, too, everything will work.

Today we will introduce you to Dr. Kovalkov's diet, which is among the top five and sought-after nutritionists of Russia. Surely Alexey Kovalkova, you have repeatedly seen on television, as it is a frequent guest of programs about weight loss. What is so interesting in his diet?

If you lowered your hands and almost humbled by weight, Alexey believes that this diet is for you. Diet Kovalkova is aimed at those overweight caused by incorrect and non-balanced nutrition.

According to the author of this system of weight loss, the main goal of the diet is to establish the correct metabolism, thanks to which the health improves, but the most important thing - you have to leave excess weight. According to average calculations using Kovalkova diet, you can lose weight by 5-9 kilograms per month, which is a good indicator, if before all your attempts to lose weight were unsuccessful.

Dr. Kovalkova's food system is divided into 3 stages. The first stage is the most difficult, since your body is in the launched state: it is dirty, there is no proper metabolism, and overweight is present in it. That is why it is necessary to start with harsh measures. In the future, each stage of the diet will go towards the relaxation. The third stage will be slightly easy and therefore you will seek what to strive for.

As for the duration of Diet Kovalkova, then she is a permanent, that is, a diet can continue infinitely. But it should be noted here that only the first 3 stages can be called a diet, since the last stage is a power system, due to the fact that it has no ending - you choose it, if there is a need for it.

For those who are accustomed to constantly and remember, and not to refuse themselves in any desired food - this diet will be quite complicated. If you learn to control yourself, and there is something in such volumes - as it is indicated in the diet, then consider that the diet will not be difficult for you.

In principle, the diet is drawn up in such a way that you will not have to feel feelings of hunger, but at first, the feeling of complete feeling of satiety will also not be if you are used to consulating large portions with calorie food.

Now let's go to the diet itself and tell about its composite stages. After that, we will share with you recipes dishes, with which you can diversify your diet menus.

Preparatory stage Diet Kovalkova

If most diets are recommended to prepare for a diet, then in Diet Kovalkova, this is a mandatory component. Immediately, you warn you that the preparatory stage is the most difficult, again, he does not gradually prepare you for a diet, and immediately takes to "use." At the same time, already starting with the preparatory stage, you can lose weight. The preparatory stage will give an excellent effect in weight loss.

The main goal of the preparatory stage is to accuse the body to restrict meals, get rid of bad habits when eating harmful food and start losing weight. The duration of the preparatory stage should be 14-25 days. As for nutrition, you will need to divide your diet on 5 parts, thus feeding 5 times a day. What is very important at the preparatory stage, this is what you will need to learn to control the size of the portions.

At the preparatory stage you must exclude:

• Baking;
• Bread (except cut rye and whole grain);
• Meat;
• Roast;
• Smoked;
• Bold;
• Fish;
• Corn;
• Beet;
• Cunning
• Carrot;
• Dried fruits;
• Sweets;
• Seasonings;
• Carbonated drinks and ready-made teas;
• Alcohol.

Include in your diet:

• Grain;
• Legumes;
• Vegetables;
• Fruit (everything except bananas);
• Greens.

You should also take a rule to drink 10 and more hot water glasses per day.

1 stage diet Kovalkova

When the preparatory stage is over - go to the first stage of the diet. The first stage lasts from 10 to 14 days. This stage of the diet is directed to the cleansing of the body, in particular the gastrointestinal tract, as well as its main task to teach the body to receiving small portions 5 times a day.

As for products allowed at this stage, they are all the same as allowed in the preparatory stage.

Now you need to add minor physical exertion in the evening, and in the morning, an hour before breakfast, you need to make a watch walk. Physical exertion should be in the form. In no case do not use complex physical exertion, especially using the simulators, since the menu of this step does not allow it to do. Light aerobics lasting in 20 minutes will be enough.

2 stage diet Kovalkova

The second stage goes immediately at first. The purpose of this stage is to focus the diet of weight loss. This phase will become the last jerk in weight reduction.

In this stage, you can include:

• Seafood;
• Fish;
• Chicken breast;
• Mushrooms;
• Nuts;
• Low-fat yogurt and cottage cheese.

3 stage diet Kovalkova

Well, finally, the third stage of the Diet Kovalkova, which will be permanent, that is, not having a time frame. The main goal of this stage is to consolidate the results achieved in weight loss, and to hold the tendency of weight control, while nevertheless refers to its digestive system without overloading it. Use the third stage of the diet The author recommends a lifetime, but hardly anyone can withstand, so stay on it as long as possible so that your achieved weight entered the norm and has become familiar to your body.

In the third stage, you must include in your diet:

Eliminate

• Top grade flour;
• Purified rice;
• Sugar;
• Reception of complex carbohydrates after 18:00;
• Do not mix complex carbohydrates with fats.

As you already understood, each stage performs its function. Preparatory stage begins to prepare the digestive system to a new diet.

The first stage is completely aimed at clearing the digestive system, and due to the strict diet begins to leave excess weight.

The second stage helps to get rid of excess weight, also establishing strict and balanced ration.

Well, the third stage is designed in such a way that you save the results achieved and fed in the future correctly.

All stages must be strictly observed, no deviations from the diet and data recommendations in the diet should be. Each step should last no less than the minimum number of days. Also you can not pass one of the steps, they all should go in a strict sequence.

Dr. Kovalkova diet menu

• Menu Preparatory Stage Diet Kovalkova

Breakfast: Vegetable stew with greens and beans (200 g), green tea with lemon;
Lunch: Juice from fresh vegetables;
Dinner: Soup mashed potatoes with beans, as well as buckwheat porridge with twisted onions, greens and olive oil;
Afternoon person: 3 green apples;
Dinner: Salad from Bulgarian pepper, cucumbers, tomatoes, taped with a small amount of olive oil.

• Menu 1 stage Diet Kovalkova

Breakfast: 1 tbsp. Spoon powder bran, 1 tbsp. spoon of cedar nuts, 200 ml of low fat kefir;
Lunch: 1 red apple;
Dinner: ½ grapefruit;
Second lunch: ½ grapefruit;
Afternoon person: 1 apple;
Dinner: 300 g of salad of vegetables, refilled by oil-lemon gas stamp.
Before going to bed, you can eat 2 eggs of eggs or drink a glass of milk.

• Menu 2 stage Diet Kovalkova

Breakfast: Yogurt with nuts;
Lunch: Glass of vegetable freasses;
Dinner: Stew chicken fillet or fish fillet, 200 g of low-fat curd;
Afternoon person: 300 g of fruit;
Dinner: Salad with vegetables and greens (fastened by vegetable oil) or fruit salad (refilled by yogurt), 2 egg squirrels.
Before bed, you can drink a glass of kefir.

Based on the rules installed in the diet, it is possible to show fantasy and cook enough tasty and interesting dishes. A couple of examples of such dishes we will tell you further.

Green Soup

As a rule, each lunch must include the first dish. Based on a permitted product group, you can prepare such interesting soup for 4 persons.

The composition of the soup includes:

• Vegetable broth - 800 ml.;
• Green peas - 400 g.;
• Lemon - 1 pc.;
• Cress Salad - 200 g.;
• Natural yogurt - 4 tbsp. spoons;
• Salt and pepper - in small quantities;
• Slices of ice.

Cooking soups should be started with drainage-salad washing, after which it needs to be cut and tear his hands. Then cress and salad and green pea Grind in a blender. After that, squeeze the juice from the lemon and add it together with the broth to the ingredients available in the blender and mix again. Further, the soup is bottled on plates, salt and pepper is added to it - it's all mixed. The final stage of cooking soup will be adding yogurt and ice into it.

Fruit pepper

This dish is a pepper baked in the oven fruit.

To prepare 4 peppers, you will need:

• Bell pepper - 4 things.;
• Apple - 1 pc.;
• Pear - 1 pc.;
• Grapes (necessarily without bones) - 200 g.;
• Plums - 300 g.;
• Mint - 4 twigs;
• Brown sugar - 100g.

The preparation procedure begins with cutting apples and pears on 4 parts. Then remove the bones from draining, and the grapes remove from the brush. After that, all the fruits must be cut into small slices and mix well, but only carefully, so as not to squeeze juice from them. Next, the fruit mixture lay down on the peppers and lay them on the form. Next to change is a sugar syrup, heating sugar, add chopped mint to it, when sugar comes to the state of the liquid - remove it from the fire and water the pepper. Pepper must be baked in the oven at a temperature of 200 degrees, approximately 20 minutes.

The diet of the Russian doctor Alexei Kovalkova is not innovative, it is based on basic axioms of classical dietology. The diet has become quite popular and in demand because the doctor managed to harmoniously combine the well-known rules in a full-fledged nutrition system, which he tried on himself, as a result of which he lost 52 kg for half a year.

Theory of Right Slimming: The effect of a compressed spring or a Diet Kovalkova against any diets

Dr. Kovalkov Do not accept current methods fromweight defenses, all sorts and other, assuming sharp and,. The period of large food restrictions will certainly be changed by a period of irresistible increment. The weight, lost too quickly, has an unpleasant trend returning even faster than leaving, taking with him a few additional kilograms with him. This is expressed, the so-called, the effect of a compressed spring.

Dr. Kovalkov's diet is not a diet, but is a dietary power system that implies a certain lifestyle.

From theory - to practice: aerobic physical exertion

The doctor pays special attention to aerobic loads, namely walking on foot. Daily walk he considers the main key to slender bodyThis type of physical exertion does not require any effort and costs and provides an optimized load on the body. At the second stage, you will have to add to walking also, otherwise it is not to get rid of already accumulated kilograms, but at the third stage and until the end of life can be limited only to walking. This factor is given so much great importanceIt is recommended to purchase a pedometer.

Dr. Kovalkova diet: Menu and main stages

1. Preparatory stage. Duration 2-4 weeks

The first stage is considered the most difficult, since against the background of the abolition of simple carbohydrates and proteins of animal origin, the body may experience "breaking". Take food 5-7 times a day, evenly distributed in time, in small portions.

Example menu at the preparatory stage:

8.00 - breakfast. A glass of skim kefir. Handful of nuts and bran.

10.00 - the second breakfast. Apple.

12.00 - Lunch. Half grapefruit.

14.00 - the second dinner. The second half of the grapefruit.

16.00 - afternoon school. Apple.

18.00 - dinner. Greek salad (vegetables + cheese).

At night. Glass of milk or boiled egg squirrels.

Exclude from the diet:

• animal proteins - fish, bird, pork, beef and any other meat;
• products with exceeding 60, such products are ranked, for example, bakery, confectionery, white rice, pasta, potatoes, carrots, beets;
• strong alcohol, beer, sweet soda;
• honey, chocolate, dried fruits.

• - Daily 100 g - Put with water or fermented products;
• 5 glasses of water daily;
• legumes;
• grain rough treatment;
• egg whites (no more than two eggs per day);
• handful of nuts for breakfast - walnut, cedar or almond;
• equal milk products, cheese, Adygei cheese;
• fats - up to 30 g;
• fruits, preferably apples - in the morning and to lunch;
• red dry wine is allowed - 250 g for dinner.

It is necessary to increase the duration of hiking, for a month the number of steps passed during the day should reach 16 thousand. To make it easier to move the first stage, it is recommended to spend more time in the sun.

2. The main stage is the cruising regime. Duration from one month to a year and more

When observing the Diet clinic of Dr. Kovalkova, the main stage is calculated individually. Food receptions are still five.

• cabbage,
• radish
• cucumbers
• garlic,
• spinach,
• salad,
• parsley,
• apples
• pears
• citrus, especially grapefruit,
• berries,
• nuts
• safety fermented milk products,
• bran,
• buckwheat.

Gradually, lean meat, low-fat cottage cheese, fish and marine products are introduced into the menu. Mandatory for breakfast - handful of nuts, for lunch - bran, for the night - two egg squirrels. Power exercises are added to walking, and in the diet. The second stage lasts until the achievement of normal weight.

It happens that weight stops and no longer leaves. In this case, Alexey Kovalkov recommends 1-2 times a month to organize "bootable" days, the essence of which is reduced to a sharply increased one-time meal. It must be cereal, vegetables and fruits rich in fiber. The "boot" day enhances the metabolism. From time to time, once a month will not be superfluous. For this you will have all day there are only two days - only.

3. Supporting step

Essence final stage In learn how to maintain your normal weight, all conscious life. It is allowed to gradually enter previously prohibited products, for example, potatoes or butter. The volume of portions can also be slightly increased. You can not neglect a daily walk of a few kilometers.