Diet of Alexey Kovalkov

Author's diet of Alexey Kovalkov- a well thought-out program for weight loss, which in a short time has become very popular in Russia.

With this technique, you can reduce weight, reduce body volume, and improve metabolic processes in the body. It consists in observance of three very simple rules: proper nutrition, abundant drinking and exercise.

The essence and rules of weight loss by Dr. Kovalkov's system ^

So, Alexey Kovalkov is a Russian nutritionist who developed and tried this diet, because he himself was overweight. With her help, he managed to lose 50 extra pounds and, by his example, show the effectiveness of the technique.

At the moment he is one of the most sought-after nutritionists of the capital, the owner of the clinic, a writer. Thanks to his advice and advice, thousands of people not only got rid of excess weight, but also changed their way of life.

The program for weight loss Kovalkova is not considered a strict diet, it is most likely a food system or even a lifestyle that must be adhered to throughout life. An important point in Kovalkov's nutrition system is an aggressive attitude towards modern ways of losing excess weight.

Dietitian Kovalkov is an ardent opponent of strict programs, mono-diet and a sharp reduction in the foods eaten. He believes that periodic fasting will necessarily be replaced by gluttony, and in this way it will be very difficult to achieve the desired result. His technique is to limit the intake of foods that are rich in simple carbohydrates and the replacement of animal products by plant.

To get rid of excess weight and be able to support the form it is necessary: ​​

• to establish the reason why hateful kgs appeared;
• learn to control nutrition, realize the undeniable benefits of a healthy lifestyle;
• clearly set goals that need to be achieved.

The advantages of the diet of Alexey Kovalkov:

• During the Kovalkov program, you do not need to fanatically count the kilocalories, do the unloading days, but on the contrary, you can eat after 6 pm, but in small quantities and only the allowed products.
• A constant sense of saturation through a balanced diet.
• You are allowed to choose food and food yourself.
• Acquiring good nutrition skills that will be useful in later life and help to consolidate and sustain the result.
• The only drawback of this technique is that the Kovalkov diet is not a fast diet, it is impossible to lose weight in a short time with its help.

Despite a number of advantages of this program, it is recommended to undergo an examination in the clinic before it, as it is not recommended to use it in acute chronic diseases. Also, you should consult a nutritionist and endocrinologist.

According to the dietary method of Kovalkov, it is forbidden to use such products:

• Containing sugar, namely jam, cakes, sweets, honey, soda water, fruit juices.
• Loaf and white bread, potatoes and white rice.
• All types of smoked and salted foods, semi-finished products and foods with food additives.
• Alcohol, including very high-calorie beer.
• Mandatory and resolved products:
• Various vegetables, fruits, berries.
• Milk, kefir, cottage cheese and other dairy products.
• 2-3 liters of water, a glass of water before eating to quench a strong sense of hunger.
• Dry wine in limited quantities.

Diet Kovalkov: a menu for the week, stages and recipes ^

The diet, developed by Dr. Kovalkov, does not provide a clear and precise menu. The diet can be formed independently, based on recommendations for each stage of the program.

The procedure consists of 4 stages: preparation, start, habituation and fixing the results. Each of the stages is designed for a certain period of time and has certain features of the menu.

Stage 1 - Preparation of

The duration of the initial phase of the Kovalkov technique is 2-4 weeks. During this period, the weight loss student learns to regulate his diet, gradually excluding all prohibited products from it. Together with this, the menu should contain as many fruits and vegetables as legumes. In addition, you need a generous drink, because the use of water increases the allocation of fat-burning hormones.

Stage 2 - The beginning of the program

The second stage of the Kovalkov diet lasts about 2 weeks. The essence of it is to cleanse the intestines, learn to reduce portions, speed up the metabolism. At this stage, you need to start doing physical exercises: go for long walks, run. It is worth to refuse from power loads, as they are not compatible with the recommended diet.

To achieve the best result, you need to increase the consumption of yogurt, grapefruit, vegetables. Before eating( about an hour) it is recommended to drink a glass of pure still water.

Sample menu for 1 day

• Breakfast: a glass of low-fat yogurt, a handful of nuts, bran.
• Snack: an apple or other fruit, green tea.
• Lunch: Greek salad, seasoned with olive oil.
• Snack: apple or citrus, green tea.
• Dinner: 2 boiled eggs without yolks.

Stage 3 - Addiction to a healthy lifestyle

The duration of the third stage of Kovalkov is very different from the duration of the previous one( 1-7 months).It is during this period that the losing weight gradually achieves the desired result. Purpose: stable weight loss, fat reduction, intestinal cleansing. In the diet, you can add lean chicken meat, fish, seafood, sour-milk products.

Sample menu for 1 day :

• Breakfast: yogurt or kefir, nuts or dried fruits.
• Snack: a small amount of fruit.
• Lunch: steamed vegetables, low-fat cottage cheese or chicken breast.
• Snack: fruit.
• Dinner: light vegetable salad.

Step 4 - Fastening

In order not to gain weight after the Kovalkov program, the last stage is needed. The duration of this stage is not limited, it is important to try to adhere to the recommendations of the third stage, although sometimes you can eat those products, the use of which was previously prohibited. For example, you can eat a couple of cubes of dark chocolate, a piece of shish kebab. The main principles of the 4 stages:

• 5 meals a day;
• complex carbohydrates after 6 pm can not be used;
• can not mix carbohydrates and fats.

In order to turn Alexei Kovalkov's diet into a lifestyle, its diet should be diversified with the help of interesting recipes. Here are just some of them:

Light salad "Tenderness"

• It is prepared from cabbage( Peking or white cabbage), cucumber, lettuce, Bulgarian pepper.
• Vegetables should be cut into strips, poured with olive oil, add salt, sprinkle with nuts.

Vegetables baked in the oven

• Eggplants, tomatoes, peppers and onions will be needed to prepare this dish.
• They need to be cut into cubes, put on a baking sheet, bake until cooked.
• Then you need to season them with olive oil, salt, sprinkle with ground basil.

Delicate cabbage cutlets

• 1/2 cabbage should be cut and boiled in milk, cooled.
• Add a pair of egg whites, salt.
• To form cutlets, roll in bran and cook for a couple.

Reviews of those who lose weight and the results of weight loss by the method of Kovalkov ^

The results of the diet Kovalkova simply excellent: following all his recommendations, a week can lose 3 - 4 kg. Not only ordinary people, but also the stars leave feedback on the Kovalkov diet. And they are all only positive! Celebrities note a slow but stable weight loss, a lack of hunger and an improvement in the general condition of the body.

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