The author’s method of Kovalkov to effectively reduce excess weight is today considered one of the most effective diets. The technique includes not only reducing excess body weight, but also restoring metabolism, followed by a transition to proper nutrition and a healthy lifestyle. This method of weight loss was developed by a doctor-nutritionist from Russia, whose name is Alexei Kovalkov. The diet, whose menu is difficult to tolerate in the early days, was among the ten most popular weight loss systems in the world.
Principle of the technique
According to the nutritionist, it is simply impossible to get rid of extra pounds without physical exertion, so fitness, running, or at least walking are recommended for all patients.
The main principle of this method of losing weight is a separate diet low in calories.
Bad carbohydrates have a high glycemic index, which is why fat deposits appear, says Alexey Kovalkov. A diet whose menu completely eliminates the use of “bad” carbohydrates, not only fights these deposits, but normalizes the work of internal organs as a whole.
This method does not require any serious financial expenses, it can be used by people of any age category, except, of course, children. Kovalkov’s technique is considered one of the most popular weight loss systems, not only because of its effectiveness, but also because of its availability.
In total, three stages of this diet are expected.
Terms
Weight loss using this system of weight loss is possible only on condition that the patient will comply with all the rules and restrictions, which in fact can be called quite strict. So, what does this diet suggest?
- First of all, the patient must be healthy. In the presence of any chronic and acute diseases, it is better to refuse this technique or at least use it under the strict supervision of a specialist.
- You need to cook all the products correctly. Frying is completely excluded. It is allowed to eat only boiled foods and steamed. In addition, the Kovalkov diet allows recipes for baked and stewed foods without adding any fat. Fat means not only oils, but also mayonnaise and other products.
- Refusal of simple carbohydrates. They are one of the reasons for the increase in body weight and the appearance of subcutaneous fat deposits. Such easily digestible carbohydrates are found in confectionery, as well as sugar and products containing it. Nutritionist Alexei Kovalkov claims that overweight can be overcome only by switching to a low-calorie diet. However, sometimes a small amount of dark chocolate is allowed.
- Maintaining water balance in the body. During weight loss, the patient should drink at least 2-2.5 liters of pure water per day. Moreover, water can not be washed down with food, it should be consumed only on an empty stomach. At the same time, salt intake should be limited. Such restrictions help improve metabolism and trigger the mechanism of cleansing the body of toxins, toxins and other harmful substances, so that the weight begins to go away faster.
- The use of natural products. The diet of Dr. Kovalkov, whose menu suggests eating only those products that have not undergone industrial training, completely prohibits the use of any canned foods. In addition, it is not allowed to consume: alcoholic beverages, smoked products, semolina, muffins and bakery products of premium flour, polished rice, soda. Allowed vegetables (with the exception of potatoes, beets, carrots), fruits, excluding bananas, cereals and more.
- The presence of dairy products in the diet . This is also a prerequisite. The daily diet should include the use of yogurt, kefir and other foods.
- Replacing any animal fats with vegetable fats.
- No feeling of hunger. This method of losing weight involves a fractional diet, without a ban on eating after 18.00, the restriction is only "bad" carbohydrates. Allowed up to five meals without snacks between them. This kind of food is ideal for people who find it difficult to take portion reductions and other nutritional restrictions.
- Separate food. In addition to the fact that the food must be fractional, it is also necessary to comply with the separation conditions. This technique recommends not combining carbohydrates with fats or proteins during meals. That is, it is forbidden to combine eggs and meat with starchy foods, in particular potatoes, bread and butter, etc. Moreover, the so-called “good” carbohydrates are allowed to be combined with butter.
- Daily exercise. A prerequisite for applying the Kovalkov technique is regular exercise, which helps tighten the skin, which usually sags during weight loss, accelerates the burning of excess subcutaneous fat, and improves the health and general condition of the body. If it’s hard for the patient to do fitness or visit the gym, long walks or jogging are suitable at the initial stage. Classes are held on an empty stomach, immediately after them, eating should also be limited to at least 2 hours.
Preparation
The Kovalkov diet, whose reviews and results are inspiring, requires preliminary preparation. Therefore, before proceeding directly to losing weight, patients should be aware of a number of limitations that they will have to face throughout all three stages. The preparatory phase of the Kovalkov diet plays no less a role than the system itself of getting rid of excess weight. Thanks to him, the body does not plunge into a state of shock, but gradually gets used to the necessary diet, in addition, bowel cleansing begins . The duration of this stage is usually about 2-3 weeks.
It is necessary to start the morning with a glass of warm water, it is possible with the addition of lemon, so that the body wakes up and works the gastrointestinal tract.
Allowed Products
During this stage, Dr. Alexei Kovalkov advises eating bran, starting with 2-3 tablespoons. You can drink them with unsweetened tea or with clean water.
In addition, the following products are allowed:
- natural yogurt, yogurts with various additives and flavor enhancers are strictly prohibited at any stage of the diet;
- skim milk and cottage cheese;
- low fat cheese;
- mushrooms;
- seafood;
- nuts
- chicken eggs - it is recommended to eat only protein, it is better to refuse the yolk altogether.
Despite the fact that this is only preparation, however, even during this period, you can easily get rid of 4 kilograms of excess weight.
Weight Loss Factors
This is due to the following factors:
- stimulation of metabolic processes in the body, which is facilitated by the presence in the diet of water, apples, grapefruits and other products;
- rejection of polished rice, muffin, bakery, pasta and confectionery, potatoes. Replacing them with vegetables, fruits, cereals, legumes, as well as cereals having a low glycemic index;
- restriction of animal protein intake;
- rejection of easily digestible carbohydrates.
Stage 1
The Kovalkov diet, the 1st stage of the menu of which is slightly shorter than the preparatory one and is about 10 days (can be extended to 14), helps to get rid of 4-5 kilograms of excess weight.
As at the preparation stage, bran is recommended for use, the amount of which must be gradually increased to 100 grams. In addition, the diet should contain:
- protein, at least 60 g per day;
- fats, not more than 30 g;
- vitamin complexes;
- L-carnitine.
Diet Kovalkova, stage 1: menu
So, let's go directly to the menu:
- You should start the morning with a jog or walk, followed by your first breakfast. Meal includes: 1 cup natural yogurt or kefir, 1 tablespoon of nuts and a tablespoon of bran.
- After 2 hours, you can eat one apple, this will be considered a second breakfast.
- For lunch, it is recommended to eat ½ grapefruit or again an apple, raw or baked.
- An afternoon snack. Similar to lunch, involves eating an apple or grapefruit.
- Dinner. In the evening meal, you can eat a salad of fresh vegetables, seasoned with vegetable oil, preferably olive, which is allowed to add low-fat cheese and spices.
- Just before going to bed, you are allowed to eat the protein of two chicken eggs or drink a glass of low-fat milk.
The Kovalkov diet prohibits, the 1st stage of the menu of which already has a fairly large number of restrictions, any snacks between main meals. This limitation is due to the fact that the body needs time to rebuild and establish a normal metabolism.
The main goal of such a diet is to prevent and overcome the discomfort of restrictions on food intake. The Kovalkov diet, the reviews and results of which exceed the expectations of many losing weight, is truly unique.
results
As a result of this weight loss system, you can get rid of only 9 kilograms of excess weight in the first month, it all depends on the initial body weight and, of course, compliance with all nutritional rules. After the first stage, you can add lean meat and fish to the menu.
Reviews
Due to the huge number of reviews that can be easily found on the Internet, a number of conclusions suggest itself:
- active weight loss occurs only in the initial stages, after which weight loss slows down;
- the metabolism in the body is being established, after which he actively fights subcutaneous fat deposits;
- the first days and weeks after the start of the diet are given to many very hard, mood swings may occur, fatigue and irritability appear.
Tips
There is no need to deal with all the negative manifestations of dieting. Over time, the body retracts, and the mood of losing weight changes for the better. The Kovalkov diet, the first stage of the menu of which has so many restrictions, helps to get rid of the negative habit of having a snack on the run, as well as seizing up any problems that arise.