For several years of its activity, nutritionist Aleksey Kovalkov has helped hundreds of people lose weight. What is the essence of his methodology? What foods do you need to lose weight? You will learn about this by reading the article.
short biography
Nutritionist Alexei Kovalkov Born April 19, 1962 in Moscow. He studied well at school, he was never a bully. Our hero decided on his future profession as a teenager. Having received a certificate of secondary education, Alex went to enroll in a university named after N. Pirogov. He successfully passed the exams and was enrolled in the medical faculty. In 1991, he was awarded a diploma of graduation. Now Kovalkov could call himself a doctor.
In 2006, our today's hero was retrained in the field of nutrition. Classes were held at the Medical Academy of Postgraduate Education. After completing the full course, Alex received a new specialty - “dietitian”. Kovalkov helped hundreds of people and himself to lose weight. He tested his own technique. The result exceeded all expectations. For 7 months, the nutritionist lost 80 kg.
Activities
How could a nutritionist Kovalkov be able to lose such enormous weight? What to eat to lose weight? The answers to these questions are of interest to many today. And there is nothing to be surprised at. Indeed, obesity along with AIDS is not in vain called the plague of the XXI century.
In 2010, nutritionist Kovalkov opened his own clinic on the basis of the medical holding MEDEP. The statistics of the institution speak for themselves. During the existence of this clinic, more than 3,000 patients managed to lose weight.
In March 2012, Kovalkov defended his doctoral dissertation. As a basis, he took his own methodology, aimed at getting rid of excess weight.
Book list
The nutritionist Kovalkov helped many people. What to eat to lose weight? The answer to this question can be found in the books he wrote. In 2010, a print publication appeared on sale, the author of which was the nutritionist Kovalkov. The book was called "Victory over Weight." It describes in detail the technique developed by Kovalkov. The author talks about the causes of obesity, the impact of certain products on the human body and the role of physical activity.
In 2012, the second nutritionist’s book appeared on the shelves - “We are losing weight wisely!”. For several days, the entire circulation was bought up by people who want to reduce weight. Many liked the Kovalkov diet. The menu for the month can be made independently. The main thing is to follow the methodology and recommendations of the author.
Lectures
Today, Alexei Kovalkov as an expert is regularly invited to various TV shows, including “Test purchase”, “Habitat”, “Taste of life”, etc.
Our hero repeatedly talked about what foods to lose weight in his programs on the Domashny channel. Recently, a dietitian has been collaborating with owners of online forums and representatives of print media.
The essence of the methodology
Low Carb Kovalkov Diet becoming more popular. But before you try its effectiveness on yourself, you need to understand the essence of the methodology.
The diet is based on the use of foods with a low glycemic index (> 50). According to Kovalkov, it is the “bad” carbohydrates (<50) that provoke obesity in humans. Therefore, you need to minimize their intake in the body. As for the "good" carbohydrates, they can be consumed without restrictions. After all, they will not be put off in reserve.
The technique, developed by Alexei Kovalkov, provides a compiled menu and moderate physical activity. For the speedy appearance of visible results, you should train at least 40 minutes a day. This can be jogging, riding a stationary bike and home gymnastics.
The general rules of the diet, guaranteeing a visible result, are as follows.
- The right psychological attitude. If you perceive the diet as torment, you will not be able to sit on it for a long time. Therefore, set yourself up to the idea that this is necessary to improve health and overall well-being.
- Drinking 2 liters of water. Plus 2-3 cups of green tea. It is advisable to drink a glass of water 5-10 minutes before eating.
- Drawing up the menu. In the diet, bran, fruits, berries by season and sour-milk products with a low percentage of fat content must be present.
- An additional intake of vitamins and mineral complexes. This will avoid problems with well-being, as well as avoid hair loss and stratification of nails.
- Limit salt intake. But you can’t completely abandon it.
- Fractional nutrition. Servings should be small - 150-200 g. You need to eat every 2-3 hours.
- The use of vegetable fats and proteins.
- Physical activity. Take a walk in the fresh air for at least 1 hour per day. In the morning, charge with the window open.
How long does the Kovalkov diet last? Its stages are described below. Each of them has an important functional load. It is forbidden to interchange the stages of the diet and the specified set of products.
Preparation and the first stage
Any diet is stress for the body. In order to avoid problems with well-being, you need to prepare for the process of losing weight. Its duration is 3 weeks. During this period, the following foods are allowed:
- legumes;
- greenery;
- vegetables (except carrots, potatoes and beets);
- crops without deep processing;
- fruits (except bananas).
In 3 weeks you will cleanse your body and get rid of 5-6 kg. It all depends on the original weight.
It's time to start the first stage of the diet. It lasts from 1 to 2 months. For most losing weight, it is the 1st stage that is the most difficult period. But if you survive it with dignity, then everything will go “like clockwork”.
The following products are prohibited.
- Canned food.
- Spices.
- Fried fish.
- Fat meat.
- Smoked meats.
- Bakery products.
Soups, cereals and legumes (sources of protein) - all this is provided for by the Kovalkov diet. The menu for the month can be set to your liking and desire. We give an example of the diet of the first stage.
- Breakfast : a glass of bran yogurt, a cup of green tea without sugar.
- Lunch : eat two green apples.
- Lunch : make a salad of tomato, cucumber, cabbage and several olives. We season with a small amount of vegetable oil.
- Snack : drink a glass of fruit and vegetable juice, eat a green apple.
- Dinner : boil hard-boiled 2 eggs, from drinks you can have weak tea without sweeteners.
Do not forget to drink at least 2 liters of pure water per day. This is a very important condition for weight loss.
Second stage
During this period, bowel cleansing occurs. You need to drink at least 1.5 liters of pure water, and also no more than 3 cups of green tea. This norm was established by the nutritionist Kovalkov. What to eat to lose weight? Now you will know everything.
An approximate menu of the second stage of the diet.
- For breakfast, eat bran yogurt plus a slice of wholemeal bread.
- Lunch : drink a glass of vegetable juice.
- Lunch will consist of low-fat cottage cheese (200 g) and stewed vegetables with chicken or fish.
- Snack : eat fruit, but not more than 300 g.
- Dinner : protein of two hard-boiled eggs, fruit or vegetable salad seasoned with a few drops of vegetable oil.
The duration of the second stage is 30 days. You should be prepared for the fact that the weight will not decrease as intensively as in the last stage.
Third stage
Our task is to consolidate the results obtained in the two previous stages. At this stage, you can add sweet, starchy, refined rice to your diet. And all this in reasonable quantities. Do not mix carbohydrates and fats in one meal. Make sure that the daily amount of fat does not exceed 60 g.
The third stage does not have any time frame. It lasts the rest of your life. If you want to maintain a figure in order, then you need to get used to separate and fractional nutrition.
At the third stage you can eat:
- chicken (without skin);
- vegetables (including carrots and potatoes);
- fruits;
- fish
- dairy products with a low fat content.
The menu at this stage is not much different from the diet of the second stage. The only thing to clean is lunch. Lunch can consist of cottage cheese (300 g), steamed fish or boiled chicken. Starch-free vegetables are allowed. For dinner, you should make a salad. For example, from cucumber, tomato and cabbage. Vegetable oil is suitable as a dressing. 2-3 hours before bedtime, you can eat 2 egg whites.
Results and benefits of the technique
The diet of Alexei Kovalkov is based on proper nutrition and gradual weight loss. This approach allows you to minimize the harmful effects of the process of losing weight on the body. Subject to all the recommendations of the doctor A. Kovalkov, you can reduce weight by 3-4 kg already at the preparatory stage. The results of the 2nd and 3rd stages will depend on the initial weight. According to the data, obese people lose 10, 15 and even 20 kg of weight. But the main thing is to consolidate the result and keep it for a long time.
Warnings
The diet developed by the doctor Kovalkov is not a panacea. This means that it is not suitable for everyone. People suffering from chronic diseases should not risk their health. They should consult with specialists.
Recommendations from Kovalkov
Every second person who wants to lose weight, postpones the beginning of the diet, either on Monday or on the first day of the next month. And it can drag on for a long time.
As you know, Alexey Kovalkov himself suffered from obesity. But he managed to curb his appetite and bring weight to a normal level. He considers fast carbohydrates to be the main enemy of a slim figure. This is primarily fast food and pastries. Not everyone has the strength to refuse such a tasty, but dangerous to health food. A few years ago, Dr. Kovalkov ate 1-2 pizzas a day, drank sweet carbonated drinks. But now in his diet only healthy food - vegetables, fruits, low-fat fish and chicken breast.
Some Russians lose weight solely to go on vacation and look decent on the beach. And at a foreign resort, they forget about the rules of healthy eating and lean on the buffet. After a week of such gluttony, all the results obtained during the diet go down the drain. You must understand that proper nutrition is not a temporary phenomenon. It must be adhered to all life.
Exercise should also be approached wisely. For example, you went to the gym only to lose a few pounds, and after receiving the necessary results, you abandoned this business. After a month, the weight may return, even if the food all the time was right.
Reviews of losing weight
Most Russians who have tried the Kovalkov technique on themselves express gratitude to its author. The main advantages of the diet, they call the lack of hunger and a variety of diet. Some people boasted of their results. One managed to lose 15 kg in 4 months, the other 10 kg in 20 days.
Negative feedback on the methodology is also coming in, but there are very few of them. In them, citizens complain about the lack of expected results and the long duration of the diet.
Finally
We talked about who the nutritionist Kovalkov is. What to eat to lose weight? The answer to this question is now also known to you. Separate and fractional nutrition is what Kovalkov’s technique is based on. Subject to recommendations, an excellent result is guaranteed.