This article will tell you about the diet of a Moscow nutritionist, Alexei Kovalkov, and also reveal dietary recipes. Content:
- Dr. Kovalkov
- Diet feature
- Advantages and disadvantages
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Stages of weight loss from Kovalkov:
- First step
- Second phase
- Stage Three
- Diet food recipes
Going through many options to settle on the most effective weight loss program, many women have successfully lost weight, then lost weight and returned it at the same speed. Dr. Kovalkov, by his example, developed a nutrition program that allows you to effectively get rid of extra pounds.
Who is Alexey Kovalkov
Some people solely trust those nutritionists who themselves were in the pursuit of losing their weight. Alexey Kovalkov, a Moscow nutritionist, managed to lose 80 kilograms in seven months. Later, he founded a weight correction clinic, which helps many to become slimmer.
Alexey Kovalkov studied at the medical faculty of the Pirogov Medical University and retrained in dietetics at the Russian Medical Academy of Postgraduate Education. Deep knowledge, as well as his own experience, allowed Alexey to create a unique weight loss program that works through physical exercise and balanced nutrition.
2010 was marked by the successful opening of the Dr. Kovalkov Weight Correction Clinic. Since the first day of work, more than 3,000 patients have effectively lost weight. The Moscow nutritionist defended his doctoral dissertation, which was devoted to the topic "Substantiation and application of the author's methods of weight loss."
Due to the great success of the developed diet of Kovalkov, the author was repeatedly invited as a consultant to various programs, including Test Purchase, Morning of Russia and 1000 Little Things. It should also be noted his participation in the role of the host "Family size", "Food with and without rules", "Get my body back", "Quality mark", etc. Alexey Kovalkov in 2010 became the author of the book “Victory over weight. Methodology of Dr. Kovalkov ", in 2012 -" Losing weight wisely! Methodology of Dr. Kovalkov ", in 2014 -" Losing weight is interesting. Recipes for a tasty and healthy life ", in 2015 -" Minus size. New Safe Express Diet and Gourmet Diet.
The essence of the Kovalkov diet
Dietitian Kovalkov puts forward his position against any strict weight loss programs, including against mono diets, in which there is a sharp decrease in weight. The doctor argues that if you periodically go on strict diets all your life, this can lead to psychological problems, and health can be disrupted.
When a person loses weight as a result of severe fasting, he begins to be afraid to return the lost pounds back, so he wants to weigh even less, which often leads to psychological disorders and anorexia.
To effectively consolidate the result, it is recommended:
- Find the reason why you are gaining excess weight.
- Understand that no one but you can make you slimmer.
- Develop a weight loss strategy, weigh the pros and cons, keeping the perspective in mind.
Alexey Kovalkov is sure that everyone has a chance to be healthy and look slim, one has only to understand the mechanism of weight loss. If you think that fat burning pills, acupuncture, some physical exercises from Hollywood stars will quickly solve the problem with fat, you are mistaken, the responsibility should relate to losing weight.
The Moscow nutritionist has shown by his own example that if you take care of yourself, perform a whole range of actions to reduce weight and maintain health, you can achieve success. The main thing is to get rid of food addiction, especially cravings for sweets.
According to the Kovalkov diet, you cannot eat foods containing sugar, that is, jams, cookies, sweets, fruit juices, compotes, ice cream, honey, etc. As for "savory" food, the list of restrictions includes white bread, corn, white rice, potatoes, too salty dishes, semi-finished products, dishes with food additives, as well as smoked meats. Forget about alcohol, which is poorly displayed at the work of the pancreas.
The Kovalkov weight loss program involves the inclusion of berries, fruits, fermented milk products and vegetables in the diet. To speed up the weight loss process, you need to drink up to two liters of water every day. The basis of the diet consists of low-fat protein foods. In order for the body to be energized for the whole day in the morning, breakfast should be rich in complex carbohydrates. Remember to nourish your body with fiber by eating fresh cucumbers and herbs.
Very often, the reason for the frequent consumption of food is lack of work or hobbies. When a person sits idle, he has a desire to occupy his hands with something, which is why he starts eating. To prevent this from happening, the nutritionist recommends finding a hobby for yourself, namely, engaging in physical activity for at least 40 minutes a day.
Dr. Kovalkov also focuses on drinking water, which helps to remove salts, toxins and metabolic products from the body. The nutritionist claims that there is no single number that would show how much water you need to drink per day. Divide your weight in half and you have the required ounce of water. 1 ounce equals approximately 30 ml.
Try to drink before eating, not after. And the more years a person is, the more there should be a temporary distance between drinking and eating. It is optimal to drink up to 30 minutes before meals and up to one and a half hours after. Alkaline water helps to satisfy hunger.
Do not get carried away with cold water, as you will want to eat even more, and there is also a risk of getting sore throat. Allowed to drink four cups of green tea and coffee, only without sugar.
Pros and cons of diet
The Kovalkov diet is noted for a number of advantages, among them the following can be noted:
- The diet is designed taking into account the amount of proteins, fats and carbohydrates necessary for the body.
- Anyone who decides to go through a weight loss program can independently create a menu, adhering to the correct diet.
- There is no need to count the calories eaten and go hungry.
- Limiting your sugar intake lowers your risk of diabetes, obesity, and heart disease.
Most diets have a deadline, here Dr. Kovalkov does not give an unambiguous answer, but convinces that the main thing is to stay at a distance, and then the result will definitely appear. The disadvantage of this diet can be attributed to the fact that a person who is used to eating fast foods and food with flavors will find it difficult to switch to a healthy and wholesome diet.
Before you start getting rid of extra pounds, you need to undergo an examination at the clinic to find out if you have any serious illnesses. If you have health problems, refrain from weight loss methods from Alexei Kovalkov and consult a doctor.
Diet stages of a Moscow nutritionist
Alexey Kovalkov proposes to go through the method of losing weight in three stages. Each of them is celebrated with a unique diet. At the same time, the Moscow nutritionist asks to perform physical activity in the form of walking, and at the last stages - to add strength exercises.
The first phase of the diet
The preparatory phase lasts from two to four weeks. The patient is faced with the task of walking as much as possible and weaning off the consumption of large amounts of "fast carbohydrates". Avoid flour products, fast foods and carbonated drinks. At the first stage, a gentle cleaning of the gastrointestinal tract is carried out as a result of the restoration of a favorable microflora. Along with this, the gastrointestinal tract is prepared for the assimilation of large amounts of protein. In 2-4 weeks, you can lose up to five kilograms of excess weight. Remember to walk a lot, especially in the morning. Stick to the menu.
Start your morning with a 1-hour walk. Then eat 1 tbsp. a spoonful of pine nuts, the same amount of powdered bran, and 200 ml of kefir with a minimum amount of fat. After 2 hours, saturate your body with nutrients from one apple. At lunchtime, second lunch and afternoon tea, it is customary to eat one apple or half a grapefruit. Prepare a vegetable salad for dinner in the amount of 200-300 g, vegetable oil with vinegar or lemon juice can serve as a dressing. You can add some grated cheese to the salad. Before getting ready for bed, consume two egg whites or drink a glass of milk.
Keep in mind that at the first stage of the diet, you need to give up power loads, devoting your activity to walking.
The preparatory stage for many is the most difficult, as it requires a change in the previously familiar regime. Kovalkov allows you to create a menu at your own discretion, but the main thing is that it consists of cereals, soups and foods with a high protein content.
Eat vegetables raw or as ingredients in salads during any phase of your weight loss. Fish and meat are boiled, baked in the oven or steamed; cereals must be steamed with boiling water. Make soups, stews, and mashed potatoes with permitted foods. Be sure to increase your bran consumption by filling them with water or a fermented milk drink, up to 100 g per day. Bran helps to satisfy hunger.
The second phase of the diet
During the formation of the rules for the second stage of the diet, Kovalkov paid special attention to water. It is water that will participate in the process of cleansing the intestines and reducing weight. During the day, it is allowed to drink not only water, but also three cups of green tea without added sugar.
The second phase of the diet, which lasts from one to seven months, is marked by intense weight loss. The diet of this stage of weight loss may include not only apples, vegetables, kefir and bran, but also poultry, low-fat cottage cheese, seafood and fish. During the Kovalkov program, be sure to consume foods such as cabbage, radish, cucumbers, onions, herbs, citrus fruits, viburnum, blueberries and nuts. Gradually increase your protein intake in the form of chicken fillet, lean beef, fish, seafood, veal, and low-fat cottage cheese. Make it a rule to eat a handful of nuts after waking up, and two proteins before bed.
If we take other diets for comparison, then the Kovalkov diet is saturated with vegetable fiber, which means that a person will receive the amount of carbohydrates necessary for vital activity per day.
Gradually introduce strength training to effectively lose weight and keep your body in good shape. You can lose 100-200 g of fat in a day. Move on to the third phase of the Kovalkov diet when you reach your normal weight.
Yogurt or fermented baked milk with bran or with the addition of nuts is suitable for breakfast. It is allowed to eat a piece of coarse bread. After 2 hours, drink a glass of vegetable juice. Prepare stewed vegetables for fish or poultry fillets for lunch, low-fat cottage cheese (200 g). Delight your body with fruit (300 g) for an afternoon snack. As for the evening, a salad of fruits or vegetables, as well as protein from chicken eggs, can serve as dinner.
The third phase of the diet
The final stage of the Kovalkov diet is aimed at consolidating the results obtained. Ideally, this phase takes a lifetime, since you need to monitor your weight constantly, but a nutritionist strongly recommends adhering to the rules of the third phase of his weight loss program from 12 to 18 months. So that the lost weight does not come back, the doctor advises taking into account the following nuances of the diet:
- Eat cereals with an average glycemic index, that is, wheat, buckwheat, wild and brown rice. Add potatoes to the diet and no more than two slices of bran and black bread.
- Looking for something sweet? Feast on dark chocolate. Eat sweets as little as possible.
- From alcoholic beverages, give preference to dry wine (no more than 250 ml and only for dinner).
- Limit your intake of dairy and butter fats. Use olive oil as a salad dressing.
- Eat 5-6 times a day, and the portions should not be large. Stick to the principle of separate feeding.
- After 18:00, you can eat, but only those foods that do not contain complex carbohydrates.
Weight loss program recipes according to the Kovalkov system
For many people who dream of looking slimmer, the word "diet" is associated with torment and great desire to eat deliciously. Kovalkov's diet can include not only healthy, but also delicious dishes.
- Tenderness salad … This dish consists of white cabbage or Peking cabbage, bell pepper, cut into strips, lettuce, cucumber, salt and pepper to taste. Season the salad with linseed oil, olive oil and vegetable oil, and for extra flavor add a little lemon juice, dill and pine nuts.
- Vegetable salad … Rinse lettuce leaves (about 200 g) under running water, cut into wedges. Boil two hard-boiled eggs and cut into quarters. Add 100 g of fresh cucumbers, salt and ground pepper to the salad as a seasoning. The dish is dressed with vegetable oil and lemon juice.
- Baked vegetables … Before baking vegetables in the oven, you need to peel two eggplants and cut into small pieces, like bell peppers (4 pcs.) And tomatoes (5 pcs.). Chop the onion. Gently place the ingredients on a baking sheet, cover them with a small amount of vegetable oil, bake until soft.
If you have any health problems, before starting a diet, consult your doctor or try Dr. Kovalkov's weight correction clinic.
Video recommendations from Alexey Kovalkov:
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