Kovalkov’s clinical diet: menu, stages, reviews

The Kovalkov diet is called the name of the sought -after Russian nutritionist Alexei Kovalkov, a specialist with medical education developed an effective weight loss system and experienced it on himself. For 6 months, he managed to lose 50 kg, an effective result pushed Kovalkov to create his own clinic, in which several thousand people successfully parted with extra pounds.

Contents

The essence of Kovalkov’s methodology is presented in several books. Following the available instructions, you can lose weight in a short period of time and radically change your life. Patients leave many positive reviews from their own experience, so Kovalkov’s diet has gained great popularity.

The principles of Kovalkov’s diet

Unlike many other diets, stake in his power system excluded strict prohibitions in the choice and number of products. According to the nutritionist, categorical restrictions on food result in an insurmountable desire to eat. Grounding after starvation leads to psychological discomfort.

On the way to weight loss, one cannot be guided by one desire to lose weight. It is important to realize the cause of the excess weight gain and exclude negative factors for a stable result in the future.

The main principles of Kovalkov’s diet:

establish the cause of the gain of excess weight;
to analyze causal relationships and take responsibility for your health;
to formulate a goal that will allow its body to normal weight and maintain the result in the future.

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The idea of \u200b\u200bKovalkov’s diet is that anyone can lose weight in an acceptable way. The result of the diet depends only on the person. No magic pill will become an assistant in this process.

Kovalkov diet for weight loss: Recommendations

When compiling a diet for Kovalkov’s diet, it is necessary to take into account several recommendations:

Nutrition should be reusable with small portions.
The amount of water per day should be at least 2 liters, it is better to drink before eating.
Food needs to be reinforced vitamin and mineral complexes.
Fat and proteins of animal origin are replaced by vegetable.
Traffic - An integral component of a diet. Hiking instead of sitting at the TV.
Minimum use Salt and sugar.

Kovalkov’s clinical diet: Dignity

The systematic approach to weight loss excludes possible damage to health. Kovalkov’s diet helps to change the attitude to food and, as a result, reduce food consumption. Most importantly, cool the tendency to sweet and tasty.

The pluses of Kovalkov diet:

there is no need to calculate the calorie content of dishes.
in a balanced diet The correct proportions of fats, proteins, carbohydrates are laid.
independent selection of products, lack of strict restrictions.

The mechanism of weight loss is built on the regulation of metabolism. The diet is built in such a way that the losing weight does not break in the middle of the journey and does not harm his health. It is better to exclude any doubts about your body using a comprehensive preliminary examination.

How many kilograms of excess weight can you lose on Kovalkov’s diet?

It all depends on the motivation that pushes you to sit on a diet and keep a course on proper nutrition in the future.

Alexey Kovalkov himself dropped 70 kg in 7 months, using his diet. Patients who used his diet lost 4.5 tons of fat in total.

Set for yourself real goals on kilograms on this diet and do not turn off the selected path under any circumstances, since the diet provides for a balanced diet, which does not lead to malfunctions in the life of the body, but on the contrary establish the correct functioning of all body systems.

Someone is able to quickly get rid of excess weight, someone is slower. But, if you do not stop the diet halfway, then you will achieve the goal.

Usually at 1 stage People drop from 5 kg or more.
Second phase All people last a different time. It is lost about 100-200 grams per day.
At the third stage We consolidate the results achieved so that there is no return to the previous weight.

Kovalkov diet: all stages

The diet of Dr. Kovalkov is divided into three stages. An individual power system has been developed for each stage. Aerobic and power load are connected to the diet.
For those who are not ready for regular loads in the gym, simple walking is the most affordable way for uniform load of the body.

Preparatory stage of Kovalkov diet

Temporary interval 14-28 days. During this period, it is necessary Psychologically rebuild the usual lifestyle in a new way. Gradually exclude “fast carbohydrates” from the diet. First of all, such products include sweets, fast food, “confectionery” and pastries, carbonated drinks.
Refuse alcohol. Increase the amount of liquid used. Fill the diet of properly cooked food. Exclude fried, smoked, sharp, canned.
To establish the work of the gastrointestinal tract due to use fresh vegetables and fruits. Instead of vermicelli and potatoes, use cereals and vegetable soups.

Products that should be abandoned at the preparatory stage:

Rice porridge, pasta.
Sweet fruits - bananas, grapes, figs, etc.
Flour products, especially a bit of baking.
Sugar and all sugar -containing products.
Potato, Buryak, corn, carrot.

The preparatory stage must be reinforced with daily active walking. For example, hiking after dinner before bedtime. Already at the first stage, Kovalkov’s diet allows you to reset more than 3 kg, and get an incentive for further work on oneself.

1st stage of the Kovalkov diet

Temporary interval 2 weeks. At this stage, the restrictions in the nutrition are the most stringent. We accustom the body to small portions of food (250-300 grams for women and 300-350 gr men) and get used to the new daily routine. Meetings 3 times a day with two snacks. At this stage of Kovalkov’s diet, it is necessary to lose 5 or more kilograms.

The recommended products at the first stage include:

Low -fat dairy products.
Fresh fruits, citrus fruits, nuts.
Fresh vegetables, salads, herbs.
Bran, unrefined fats.

In addition to power correction at this stage, strength exercises are connected. After physical activity, you can not eat for 1-2 hours. The usual diet can be diversified by sports nutrition and biological additives.

Stage 2 of the Kovalkov diet

At this stage of Kovalkov diet, restrictions in the diet can Weaken a little. The sizes of portions do not matter, the key point is the choice of the right products. We focus on the correct combinations in dishes, while we must enjoy the food consumed and do not allow overeating.
With a properly compiled diet, at this stage, it should go away 100-200 g of weight per day. At this stage, it is necessary to restore the intestinal microflora and bring the body to its normal weight.
If excess weight exceeds several tens of kg, then more time is devoted to this stage, on average from 1 to 7 months.

At the second stage, new products are added to the diet:

Dietary varieties of meat.
Varieties of fish with minimal calorie content and seafood.
Sweet fruits in small quantities.
Low -fat cottage cheese.

Physical training should acquire a more systemic nature. A visit to the pool and fitness club is recommended.

Kovalkov's diet - stage 3 in detail

The longest period of diet. The main goal during this period stabilize the achieved result and develop a useful habit of eating right.
Power loads at this stage are performed at will. Active walking continues to be an integral component of life.
At this stage, it is allowed to consume any favorite products and a little alcohol once a week. The menu is added more cereals, fats, whole grain pastries. You can add potatoes to prepared dishes, it is better to bake it as an independent dish.
By preserving such a diet in life, you can come to a good physical form.

Kovalkov diet menu for a week for the main stage

Kovalkov diet menu for Monday

Morning meal - 200 g of kefir with bran, 30 g of nut mass.
Snack-sweet and sour apples.
Dining meals-vegetable puree soup, pumpkin seeds, greens.
Snack - citrus cut.
The last meal is stewed or steam vegetables.

Tuesday menu by Kovalkov diet

Morning meal - fruit cut of unsweetened fruits and citrus fruits.
Snack - tomato juice without salt.
Dining meals - a salad of fresh vegetables with greens and a small amount of oil.
Snack - a green apple or citrus fruit.
The last meal is a smoothie from berries and low -fat cottage cheese.

Kovalkov diet menu on Wednesday

Morning meal - cottage cheese casserole.
Snack - 1 apple.
Lunch intake - boiled chicken, vegetable salad with herbs.
Snack - 200 g of kefir.
The last meal is baked fish, a tomato salad.

Thursday menu by Kovalkov's diet

Morning meal - buckwheat porridge without salt and oil, 200 g of low -fat yogurt.
Snack - orange or grapefruit.
Dining meals - boiled veal, cutting from cucumbers and salad leaves.
Snack - 200 g of tomato juice.
The last meal is a salad with fish and arugula, tea from herbs.

Kovalkov diet menu for Friday

Morning meal - cottage cheese with kefir.
Snack - herbal tea or compote.
Dining meals - brown rice with chopped chicken cutlets.
Snack - a handful of nuts or fruit.
The last meal is a salad with small -salted trout and vegetables.

Menu on Saturday by Kovalkov's diet

Morning meal - smoothie on kefir with the addition of berries.
Snack - a handful of nuts or fruit.
Donest meal - a salad with cottage cheese, fruits and vegetables with olive oil.
Snack - 200 g of kefir.
The last meal is a salad with salmon and vegetables seasoned with low -fat yogurt.

Kovalkov diet menu for weight loss for Sunday

Morning meal - steam omelet with greens. Grass tea.
Snack - compote.
Lunch meal - casserole or cheesecakes.
Snack - 1 grapefruit.
The last meal is cabbage rolls with dietary meat.

The new diet will give your body a sensation of lightness and a charge of energy for motor activity. In order not to succumb to temptations, constantly change the range of products, experiencing new taste sensations.

Kovalkov’s clinical diet: reviews

Anna, 24 years old: Dr. Kovalkov’s diet allowed me to reduce 14 kg in 4 months. I change fruits in the diet depending on the season. I make up for the lack of confectionery products with strawberries, grapes, dried fruits. I sometimes replace the bran with fiber.
Sofia, 35 years: Kovalkov’s diet became my third experiment. I managed to lose 29 kg. Compared to other diets, the power system turned out to be the most acceptable and flexible.

Svetlana, 38 years old: It was possible to lose 18 kg in 3 months. Of the minuses of the diet, the stage 1 is too hard, from the advantages - physical activity is an effective component for weight loss. There are several contradictions in the recommendations.

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