Kovalkov Aleksey Vladimirovich - nutritionist, author of the method for weight loss. Among his clients are many famous personalities (actors, television presenters and pop stars). Want to learn more about the technique he developed? We are ready to provide all the necessary information.
short biography
Alexey Kovalkov was born on April 19, 1962 in the Russian capital. He grew up a strong and healthy boy, attended various interest groups. Parents did not even doubt that their son would have a bright future.
In 1991, Aleksey Vladimirovich graduated from the Moscow Pirogov, where he studied at the Faculty of Medicine. For several years he worked by profession. In 2006, our hero successfully passed retraining. After that, the inscription “nutritionist Kovalkov A.V.” appeared on his office.
In his youth, he had no problems with weight. However, in adulthood, the hero of our article gained a lot of extra pounds. Perhaps this is due to a sedentary lifestyle and high-calorie diet. Soon Aleksey Kovalkov (dietitian) was able to help not only himself, but also thousands of clients who turned to him.
Activities
What is so famous for Kovalkov? The nutritionist has developed a technique that allows you to lose weight without harm to health. He was based not only on theoretical knowledge, but also on his own experience. Kovalkov is a nutritionist who managed to lose almost 80 kg in 7 months. Few experts can boast of such results.
In 2010, a nutritionist Kovalkov opened his own weight correction clinic. Muscovites and residents of other regions of the Russian Federation began making an appointment with a specialist and his assistants. Almost 5 years have passed since the opening of the clinic. During this time, the doctor helped over 3000 patients lose weight. People who managed to lose weight by his method claim that Kovalkov is a nutritionist from God.
Between 2010 and 2014 Alexey Vladimirovich managed to take part in dozens of popular TV programs, including “Test purchase”, “Taste of life”, “Quality mark” and others. From the TV screens, he tried to convey to Russian citizens that getting rid of extra pounds is not only possible, but also necessary. But this must be done gradually and competently. There is no question of any hunger or exhausting exercises.
The essence of diet
How could he lose weight Kovalkov (nutritionist)? The menu as such does not exist. The main thing is to use the products provided for each stage of weight loss. We will talk about this a bit later. In the meantime, consider the advice of a nutritionist Kovalkov:
1. In the first days of dieting, sudden mood swings can occur, as well as fatigue. This is a completely normal reaction of the body. In a week, everything should work out.
2. Before using the Kovalkov technique, you need to cleanse the intestines. It is best to refuse enemas. Just arrange a fasting day on the eve of the diet.
3. The right motivation and psychological attitude are also important. Set yourself the task of losing weight for a specific event.
4. Be sure to buy a complex of multivitamins.
5. During the diet, the use of only vegetable proteins and fats is allowed.
6. The daily norm of salt is 6 g.
7. To improve the result and improve the overall health of the body, you should walk daily (at least 1 hour) and perform exercises (at least at home).
Stage number 1 - preparation
Have you decided to start the fight with extra pounds? Well, this is commendable. The first step provided for by the Kovalkov technique is preparation. It lasts from 14 to 20 days. You will have to give up foods containing sugar. These include fruit juices, preserves, ice creams and other sweets. White bread, potatoes, pastries and semi-finished products will also have to be forgotten. Include lentils, fruits and vegetables, legumes and whole grains. Drink at least 2 liters of fluid per day (of which 1.5 liters is pure water). Green tea and unsweetened berry juice are allowed. With strict adherence to the diet for this period, you can part with 5-7 kg.
Stage number 2 - beginning (from 10 to 14 days)
It's time to shake your body: cleanse the digestive tract, improve metabolism and accustom the stomach to small portions of food. At this stage, we connect physical activity (running, exercising on a stationary bike, gymnastics, and so on).
The following products are allowed:
- rye, bran bread;
- grapefruits;
- unsweetened bread;
- apples (preferably green);
- vegetables;
- dairy products with a minimum percentage of fat content.
Sample menu for the day:
- For breakfast, eat nuts and 200 ml of yogurt, adding bran to it.
- Two hours later, you need to eat an apple.
- Lunch will consist of Greek salad seasoned with a little olive oil. For its preparation we use cucumber, bell pepper, tomato and soy cheese.
- For an afternoon snack - an apple or ½ part of grapefruit.
- For dinner, boil hard-boiled two eggs. We remove the yolks to the side, and eat the squirrels.
Between meals, you can eat a green apple (no more than 3 pieces per day). We drink water (1.5 l) and green tea (3 cups).
Stage 3 - addiction (from 1 to 7 months)
The body continues to get rid of stored fat. The goal of the third stage is to cleanse the intestines, restore microflora and achieve normal weight.
Products such as:
- low-fat fish ;
- seafood;
- chicken and turkey meat (without skin);
- dairy products.
You can diversify your menu by dividing food into 5 receptions. Fish, meat and seafood should be steamed. So they will retain a maximum of useful substances.
If your work is associated with increased mental activity, then you can not do without complex carbohydrates. But they must be present in the diet in minimal quantities. Replace the usual sweets with dried fruits.
We drink at least 2 liters of water per day (of which one glass on an empty stomach). In the third stage, the weight will decrease slowly, but this is quite normal.
Sample menu for the day:
- For breakfast, eat nuts, 200 ml of bran yogurt.
- For lunch, we eat raw vegetables, 200 g of cottage cheese (low-fat), boiled chicken or fish.
- Dinner will consist of vegetable salad seasoned with vegetable oil.
- 2 hours before going to bed, boil hard-boiled 2 eggs. We remove the yolks, and eat the proteins.
During the day, you can make 2-3 snacks. It should be fruits (total volume - not more than 700 g).
Stage 4 - consolidation of the result
To maintain the body in perfect condition, you must adhere to proper nutrition throughout life. Cottage cheese, cereals, fruits, chicken and turkey meat, seafood and fish must be present in the diet.
In the first week of the fourth stage, we introduce buckwheat, millet, potatoes and brown bread into the menu. Do not forget to drink 2 liters of liquid. Food should be fractional - 5-6 receptions. Make sure that the portion does not exceed 150-200 g. After 18:00 do not eat foods high in complex carbohydrates. These include vegetables and legumes. Pay attention to the amount of fat in the diet. Their daily norm is 60 g.
Weight Loss Reviews
Most of the girls who have experienced the above method, claim that Kovalkov is a nutritionist who is not equal. They managed to part with tens of extra pounds without harming their own health. The main advantage of the girl’s diet is a varied menu and lack of hunger.
Negative reviews about the Kovalkov technique are also coming in, but in negligible amounts. Those who wrote them complain that weight loss is too slow. But they simply do not understand that the method is based on proper nutrition, which does not provide quick results.