Diet Kovalkov, 1 stage (menu). The basic principles of the method of weight loss Dr. Kovalkov

Author's technique of Kovalkov on effective reduction of excess weight is considered one of the most effective diets today. The technique involves not only reducing excess body weight, but also restoring metabolism with the subsequent transition to proper nutrition and a healthy healthy lifestyle. This method of weight loss was developed by a doctor-dietician from Russia, whose name is Alexei Kovalkov. The diet, the menu of which is hard to tolerate in the first days, entered the top ten most sought-after weight loss systems in the world.

Principle of methodology

According to the dietician, it is simply impossible to get rid of extra pounds without physical exertion, so all patients are recommended fitness, running or even walking.

The main principle of this method of losing weight is a separate diet with a low content of calories.

Bad carbohydrates have a high glycemic index, which causes fat deposits, says Alexei Kovalkov. Diet, the menu of which completely excludes the use of "bad" carbohydrates, not only struggles with these deposits, but normalizes the work of the internal organs as a whole.

This method does not require any serious financial expenditure, it can be used by people of any age category, except, of course, children. Kovalkov's method 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 assumed.

Conditions

The reduction in excess weight with this weight loss system is possible only if the patient complies with all rules and restrictions without exception, which in fact can be called quite strict. So, what does this diet suggest?

1. First of all, the patient should be healthy. If there are any chronic and acute illnesses from this technique, it is better to refuse or at least apply it under the strict supervision of a specialist.
2. Cook all the food you need right. The frying is completely excluded. Allowed to eat only cooked foods and steamed. In addition, Kovalkov's diet allows recipes of baked and stewed dishes without adding any fat. Under fat means not only oils, but also mayonnaise, and other products.
3. 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 assimilated carbohydrates are contained in confectionery products, as well as sugar and products containing it. Nutritionist Aleksei Kovalkov argues that excess weight can be overcome only by switching to a diet low in calories. Sometimes a small amount of dark chocolate is allowed.
4. Support of water balance in the body. During weight loss a patient should drink at least 2-2.5 liters of clean water a day. And water can not drink down the food, it should be consumed only on an empty stomach. Simultaneously, the use of salt should be limited. Such limitations help to improve metabolism and trigger the mechanism of cleaning the body of toxins and other harmful substances, so that the weight begins to go away faster.
5. The use of natural products. The diet of Dr. Kovalkov, whose menu includes eating only those products that have not been industrialized, completely prohibits the consumption of any canned food. In addition, it is not allowed to consume: alcoholic beverages, smoked products, semolina, muffins and bakery products from flour of higher grades, ground rice, soda. Vegetables are allowed (except for potatoes, beets, carrots), fruit, excluding bananas, cereals and so on.
6. Presence of fermented milk products in the diet. This is also a prerequisite. The daily diet should include the use of yogurt, kefir and other products.
7. Replacement of any animal fats by vegetable.
8. No feeling of hunger. This method of losing weight assumes a fractional diet, without banning food after 6 pm, restriction is only "bad" carbohydrates. Up to five meals are allowed, without snacks between them. This food is ideal for people who are severely reduced portions and other nutritional restrictions.
9. Separate food. In addition, that the food should be fractional, it is also necessary to observe the conditions of separation. This technique recommends not to combine carbohydrates with fats or proteins during meals. That is, it is forbidden to combine eggs and meat with starch-containing products, in particular potatoes, bread and butter, etc. At the same time, so-called "good" carbohydrates are combined with oil is allowed.
10. Daily exercise. A prerequisite for the application of the Kovalkov method is regular exercise, thereby tightening the skin, which usually slackens during weight loss, accelerates the burning of excess fat, improves health and general health of the body. If a patient is having difficulty doing fitness or attending a gym, long walks or jogging will be appropriate at the initial stage. Classes are conducted on an empty stomach, immediately after them eating food should also be limited to a minimum of 2 hours.

Preparation

Diet Kovalkova, reviews and results of which inspire, requires preliminary preparation. Therefore, before beginning to lose weight directly, patients should be aware of a number of limitations that they will have to face throughout the three phases. The preparatory stage of the Kovalkov diet plays no less important role than the system of getting rid of excess weight. Thanks to him, the body does not sink into a state of shock, and gradually gets used to the necessary diet, besides this, the bowel cleansing begins . The duration of this stage is usually about 2-3 weeks.

The morning must start with a glass of warm water, you can with the addition of lemon, so that the body wakes up and earns the gastrointestinal tract.

Permitted Products

During this stage, Dr. Alexei Kovalkov advises eating bran, starting with 2-3 table spoons. You can drink them with unsweetened tea or with clean water.

In addition, the following products are allowed:

• Natural yogurt, yogurts with various kinds of additives and flavor enhancers are strictly prohibited to eat at any stage of the diet;
• Low-fat milk and cottage cheese;
• Cheese with low fat content;
• Mushrooms;
• seafood;
• Nuts;
• Chicken eggs - it is recommended to eat only protein, it is better to refuse the yolk at all.

Despite the fact that this is only a preparation, however even during this period you can easily get rid of 4 kilograms of excess weight.

Factors of weight loss

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;
• Refusal of polished rice, baking, bakery, pasta and confectionery, potatoes. Replacing them for vegetables, fruits, cereals, legumes, as well as cereals that have a low glycemic index;
• Restriction of eating animal proteins;
• Rejection of digestible carbohydrates.

Stage 1

Diet Kovalkova, stage 1 of the menu is slightly shorter than preparatory and is about 10 days (can be extended to 14), helps to get rid of 4-5 kilograms of excess weight.

As in the preparation phase, bran is recommended for use, the amount of which should be gradually increased to 100 grams. In addition, the diet should contain:

• Protein, not less than 60 g. Per day;
• Fats, not more than 30 g;
• Vitamin complexes;
• L-carnitine.

Diet Kovalkova, 1 stage: the menu

So, let's go directly to the menu:

1. The morning must start with a jog or walk, followed by the first breakfast. Meals include: natural yogurt or kefir in the amount of 1 cup, 1 tablespoon of nuts and a tablespoon of bran.
2. After 2 hours you can eat one apple, this will be considered a second breakfast.
3. For lunch, it is recommended to eat ½ grapefruit or again an apple, in a raw or baked form.
4. Snack. Similar to dinner, involves the use of an apple or grapefruit.
5. Dinner. In the evening meal, you can eat a salad of fresh vegetables, seasoned with vegetable oil, better than olive, which is allowed to add low-fat cheese and spices.
6. Immediately before going to sleep, you are allowed to eat two egg-white eggs or a glass of low-fat milk.

Prohibits the diet Kovalkova, 1 stage of the menu which already has a sufficiently large number of restrictions, any snacks between meals. This restriction is due to the fact that the body needs time to rebuild and establish a normal metabolism.

The main goal of such nutrition is to prevent and overcome discomfort from restrictions in eating. Diet Kovalkova, reviews and results that exceed the expectations of many slimming, truly unique.

results

As a result of this system, weight loss can be eliminated only in the first month to 9 kilograms of excess weight, it all depends only on the initial body weight and, of course, compliance with all rules of nutrition. After the first stage, you can add lean meat and fish to the menu.

Reviews

Thanks to the huge number of reviews that can easily be found on the Internet, a whole series of conclusions suggests:

• Active weight loss occurs only in the initial stages, after which the weight loss slows down;
• The metabolism in the body is established, after which he himself actively struggles with deposits of subcutaneous fat;
• The first days and weeks after the start of the diet, many are given very hard, there may be mood swings, there is rapid fatigue and irritability.

Advice

There is no need to fight with all the negative manifestations of diet compliance. Over time, the body is drawn in, and the mood of the slimming person changes for the better. Diet Kovalkov, 1 stage of the menu which has so many restrictions, helps to get rid of the negative habit of snacking on the run, as well as to seize any problems that arise.