Kovalev is all about proper nutrition. Diet according to the Kovalkov method: main stages, features and menu

The diet of Russian doctor Alexei Kovalkov is not innovative; it is based on the basic axioms of classical dietetics. The diet became quite popular and in demand because the doctor managed to harmoniously combine well-known rules into a nutritional system that was complete from a medical point of view, which he tested on himself, as a result of which he lost 52 kg in six months.

The theory of proper weight loss: the effect of a compressed spring or the Kovalkov diet versus any diets

Dr. Kovalkov does not accept current methods With weight loss, all kinds and others, suggesting a sharp and,. A period of great food restrictions will certainly be replaced by a period of irresistible gluttony. Weight lost too quickly has an unpleasant tendency to come back even faster than it went, taking with it a few extra pounds in addition. This expresses the so-called compressed spring effect.

Dr. Kovalkov's diet is not a diet, but a dietary nutrition system that implies a certain lifestyle.

From theory to practice: aerobic physical activity

The doctor pays special attention to aerobic exercise, namely walking. He considers daily walking to be the main key to a slim body; this type of physical activity does not require any effort or cost and provides an optimized load on the body. At the second stage, you will have to add to walking, otherwise you will not get rid of the already accumulated kilograms, but at the third stage and for the rest of your life you can limit yourself to walking only. This factor is given such great importance that it is recommended to purchase a pedometer.

Doctor Kovalkov's diet: menu and main stages

1. Preparatory stage. Duration 2-4 weeks

The first stage is considered the most difficult, since the withdrawal of simple carbohydrates and animal proteins may cause the body to experience withdrawal symptoms. Take food 5-7 times a day, evenly distributed over time, in small portions.

Example of a menu at the preparatory stage:

8.00 - Breakfast. A glass of low-fat kefir. A handful of nuts and bran.

10.00 - Second breakfast. Apple.

12.00 - Lunch. Half a grapefruit.

14.00 - Second lunch. The second half of the grapefruit.

16.00 - Afternoon snack. Apple.

18.00 - Dinner. Greek salad (vegetables + cheese).

For the night. A glass of milk or boiled egg whites.

Eliminate from your diet:

• animal proteins - fish, poultry, pork, beef and any other meat;
• products with a value exceeding 60, such products include, for example, bakery, confectionery, white rice, pasta, potatoes, carrots, beets;
• strong alcohol, beer, sweet soda;
• honey, chocolate, dried fruits.

• - 100 g daily - drink with water or fermented milk products;
• 5 glasses of water daily;
• legumes;
• coarse grains;
• egg whites (no more than two eggs per day);
• a handful of nuts for breakfast - walnuts, pine or almonds;
• fermented milk products, feta cheese, Adyghe cheese;
• fats - up to 30 g;
• fruits, preferably apples - from morning to lunch;
• Dry red wine is allowed - 250 g for dinner.

It is necessary to increase the duration of walking daily; in a month, the number of steps taken per day should reach 16 thousand. To make it easier to endure the first stage, it is recommended to spend more time in the sun.

2. The main stage is cruising mode. Duration from one month to a year or more

When observed in Dr. Kovalkov’s diet clinic, the main stage is calculated individually. There are still five meals.

• cabbage,
• radish,
• cucumbers,
• garlic,
• spinach,
• salad,
• parsley,
• apples,
• pears,
• citrus fruits, especially grapefruit,
• berries,
• nuts,
• low-fat fermented milk products,
• bran,
• buckwheat.

Gradually, lean meat, low-fat cottage cheese, fish and seafood are introduced into the menu. Be sure to have a handful of nuts for breakfast, bran for lunch, and two egg whites at night. Strength exercises are added to walking, and to the diet. The second stage lasts until a normal weight is achieved.

It happens that the weight stops and never goes away. In this case, Alexey Kovalkov recommends organizing “loading” days 1-2 times a month, the essence of which boils down to a sharply increased volume of food by one and a half times. It should be cereals, vegetables and fruits rich in fiber. A “loading” day increases metabolism. From time to time, once a month, it won’t hurt to unload. To do this, you will have to eat only all day or two days - only.

3. Support stage

The essence of the final stage is to learn to maintain your normal weight throughout your adult life. It is allowed to gradually introduce previously prohibited foods, such as potatoes or butter. The serving size can also be increased slightly. Walking several kilometers every day should not be neglected.

Over the past three years, Alexey Kovalkov’s proprietary method of losing weight has gained enormous popularity: a doctor from Russia has collected the basic values ​​of the classic diet. Eat the right food in normal quantities, drink enough pure water, lead an active lifestyle... These simple principles are probably known to those who have ever been on a diet. However, it was Kovalkov who was able to put all these “cogs” of proper weight loss into a single mechanism, which helped him himself lose more than 50 kilograms in 6 months!

Today, a nutritionist from Russia, who has a medical degree of Doctor of Science, is, according to top media outlets, one of the most sought-after doctors in Moscow. Kovalkov is known to many viewers of Russian television channels - he gives advice on healthy eating and weight loss in famous television programs and talk shows.

Just 10 years ago, the doctor was unlikely to be able to make a proper impression on TV viewers who dreamed of getting rid of the hated kilos, because he himself was a man “in the body.” This was precisely the trigger that forced the practicing doctor, who graduated from the Pirogov Medical University, to begin to become interested in creating nutritional standards that are complete from a medical point of view. Dr. Kovalkov independently tried losing weight using his own method, the results of which were true confirmation that it works.

In just six months, Kovalkov lost 52 kg!

Having created, based on his amazing experience, one of the most thoughtful and safe diets for the body, Kovalkov became the founder of the clinic, where, under his mentorship, several thousand people achieved significant results in losing weight. The doctor also outlined the essence of his method in 2 books - “Lose Weight Smartly!” and “Beating the Weight.” Based on the large number of positive reviews on the Internet and the growing interest in Kovalkov’s system, many people were able to lose weight and change their habits by following the instructions of these books.

Why is the diet so good and what is its essence?

The Kovalkov method really has a number of significant advantages over others:

• the purpose of the diet is to normalize the metabolic processes of the whole body, and not to forcefully lose extra pounds;
• a special food consumption regime allows you to eat any, but moderate amount of food, which is why those losing weight do not suffer from an eternal feeling of hunger.

Thanks to this, Dr. Kovalkov’s weight loss system is included in the list of the best and most effective diets in the world. So, what are its principles? And what helps her not to give up her positions for so many years?

By adhering to these simple rules, you can lose weight already at the very beginning of the diet. Depending on the individual characteristics of the body and the initial weight, in the first month you can get rid of 5–10 kg, in the second - another minus 2–5 kg. Usually, after 3 months of following the principles of nutrition according to Kovalkov, the weight either stabilizes or continues to lose approximately 1–2 kg monthly.

If the excess weight of the person losing weight is more than 30 kg, then it is not recommended to go on the Kovalkov diet without in-person consultation with a specialist.

How do other doctors feel?

Since the diet has many contraindications, it is recommended to obtain permission from your therapist before starting it. Perhaps the doctor will give valuable advice regarding the nuances of the diet so that you can lose weight comfortably without causing harm to your health

Russian nutritionists generally have a positive assessment of Kovalkov’s diet and say the following:

1. This weight loss system is the most effective compared to other methods. The percentage of weight lost varies from 10 to 30% of total body weight, which in kilograms looks really impressive.
2. The technique cannot be praised only for rapid weight loss. Thanks to the fact that a balanced diet is used, consisting of easily digestible foods, those losing weight receive the necessary set of nutrients throughout the day without feeling hungry. Thus, there are practically no failures from the diet; moreover, patients usually get used to this eating regimen and adhere to it throughout their lives.
3. Doctors noted that, in addition to weight loss, starting from stage 3 of the diet, the health of the gastrointestinal tract significantly improves, mood improves and sleep normalizes.
4. The only disadvantage that Kovalkov’s colleagues noted is the fact that a person must have willpower, because only a person seriously focused on results can stick to the diet for the prescribed period.

Contraindications you should be aware of

Dr. Kovalkov notes that following the diet is contraindicated for the following categories of people:

• pregnant and lactating women;
• diabetics of both types of the disease;
• patients with stomach ulcers;
• cancer patients;
• people with hormonal disorders;
• patients with gastritis;
• those suffering from hypertension;
• those suffering from cholecystitis, liver and kidney diseases;
• having chronic diseases;
• sick with a cold due to weakened immunity.

The principles of healthy eating are already laid down by doctors in the daily routine of a pregnant woman, so she does not need any additional diets

Due to the fact that Kovalkov’s method helps restore metabolic processes, the body of a person losing weight begins an independent fight against extra pounds.

Rules for losing weight

Here's what Kovalkov advises:

• drink at least 1.5–2 liters of clean water per day, and do this before meals, not after (it’s best half an hour before meals and at least 1.5 hours after);
• be sure to eat small meals;
• give preference to plant protein, without completely abandoning animal food;
• find yourself a hobby so as not to sit idle and try to occupy yourself with eating delicious food;
• eat only steamed or boiled food, and consume vegetables only fresh;
• give up semi-finished products, smoked products, dishes with various flavoring additives and preservatives;
• exclude the consumption of alcoholic beverages;
• try to focus on eating vegetables, fruits, dairy products and berries;
• do not drink too cold water, because after this you usually want to eat even more;
• per day you can drink up to 4 cups of green tea or natural coffee, of course, without adding sugar;
• salt is allowed, but in moderation.

Switching to a new diet may cause temporary stomach upset, changes in taste preferences, and loss of appetite.

Let's lose those extra pounds!

Don't forget about the calorie content of the product. So, dried apricots or prunes have a low glycemic index, but the caloric content is noticeable, so eating them endlessly in an attempt to “lose tasty weight” is definitely not worth it

Food Glycemic Index Tables

Oils and sauces
Fruits and berries
Fish and seafood Other products
Vegetables, root vegetables, mushrooms
Drinks Meat and meat products
Cereals and flour products Fermented milk products

First stage

The main task at this stage is to normalize metabolic processes in the body. In 2 weeks you need to learn to eat very small portions 5-6 times a day. Moreover, you need to exclude lunch from your meal regimen.

Drink water before meals so that the concentration of gastric juice does not change.

An approximate diet at stage 1 of Dr. Kovalkov’s method is as follows:

1. Breakfast. After waking up, drink 1 glass of water. After 30 min. eat some nuts (as much as will fit in your palm), wash down with a glass of low-fat kefir or fermented baked milk.
2. Before 17:00 you need to eat 30–50 g of bran, 3 apples and any amount of fresh vegetables. You can drink water, tea and coffee without sugar.
3. After 17:00, eat a bowl of salad dressed with 1 tbsp. l. olive oil.
4. Before going to bed, eat 2 boiled egg whites.

List of products that are allowed to be consumed at stage 1:

1. Pickles. Olives, olives, tomatoes, cucumbers (rarely and a little).
2. Vegetables. Any varieties of cabbage (broccoli, cabbage and others), green beans, cucumbers and bell peppers.
3. Nuts. Walnuts, pine and almonds.
4. Beverages. Coffee, tea, still soda, water with lemon.
5. Greenery. Herbs and seasonings, sorrel, lettuce, any onion, spinach, garlic, rhubarb.
6. Dairy products. Cheese cheese, low-fat kefir (up to 1.5%), Adyghe cheese, low-fat cottage cheese, fermented baked milk, natural yogurt without sugar.
7. Roots. A little horseradish, radish, radish, turnip.
8. Salad dressings. Apple cider vinegar, sunflower oil, olive oil.
9. Dried fruits and fruits. Apples (enjoy every other day), grapefruits, dried apples.

Top products in the photo

It is not recommended to eat apples more than once every 2 days Olive oil is not only a dietary, but also a healthy product Radish is a very allergenic product Give preference to low-fat milk Do not get too carried away with garlic, this can affect mental activity Almonds are one of the lowest-calorie nuts Broccoli is the most healthy cabbage for dietary nutrition. Use in moderation!

Attention: products not included in the above list cannot be consumed. If you really want to, then once every 3 days you can allow yourself 1 piece of chocolate or 1 tbsp. l. cake.

Second

The main task of this stage is to consolidate the results achieved in the first weeks and lose even more weight. Here lunch is already added and the list of acceptable foods is slightly expanded, but the weight will come off more slowly.

The diet for stage 2 remains the same, except that for lunch you need to eat 200 g of one of the following products:

• meat (any);
• Chicken;
• fish;
• cottage cheese.

These products need to be alternated so that the body receives the required amount of animal and vegetable protein. Stage 2 has no time limits; you can stick to it until the weight suits the person losing weight.

In addition to the described nutritional rules, it is necessary to engage in physical exercise. The simplest thing is walking: on weekdays - 40 minutes. walking, on Saturday - an hour, on Sunday - two. This is minimal physical activity, without which the weight will not come off.

Thanks to walking, glucose is first consumed, then glycogen in the liver, and eventually the body begins to burn fat deposits. It is necessary to remember that after walking it is forbidden to eat carbohydrates, only proteins and fiber.

The list of products allowed at stage 1 is supplemented by the following:

• Vegetables. Zucchini, rutabaga, eggplant, peas.
• Berries. Some grapes, rose hips (fresh or dried), cherries, cranberries, currants, sea buckthorn, cloudberries, strawberries, rowan berries, raspberries, gooseberries, cherry plums, blueberries, cherries.
• Fruits. Persimmons, apricots, plums, quinces, peaches, figs, pineapple, dogwood, pomegranate, pear.

What is added to the menu (photo)

Zucchini has less calories than eggplants. The healthiest seafood is mussels, crabs, shrimp, scallops and squid.
Pineapple can cause an allergic reaction Grapes are high in calories and have a high glycemic index

Attention: you can eat any amount of vegetables, fruits and berries, and the daily portion of meat, seafood and cottage cheese should not exceed 200 g.

Fasting day menu (once a week)

Note that at stage 2 the weight may “stand up”. This happens because the body is trying to maintain the body weight it is used to, so you need to do fasting days, but not more than once a week.

• 7 boiled eggs;
• 4 apples.

Third

At this final stage, adaptation to the new way of life occurs. Here you can indulge in delicious food more often. But again, you need to strictly monitor your weight and the amount of food you eat.

You can add to the list of permitted products from stage 2:

• bitter chocolate;
• various cereals;
• dry red wine (no more than 1–2 glasses per day).

What foods can be included in the diet (photo examples)

It is recommended to consult an endocrinologist or nutritionist to calculate your individual daily intake of carbohydrates, proteins and fats. Once you have this information, you can calculate your portion sizes yourself.

The duration of the stage is 1–7 months. During this time, the person losing weight must learn to adhere to proper nutrition, and also become a master at preparing and choosing healthy food.

Pitfalls of each stage

Let's start with the fact that at the beginning of the Kovalkov diet, a “withdrawal syndrome” of fast carbohydrates and animal proteins often occurs, causing a person to experience real “withdrawal.” Therefore, in the first days the following symptoms often occur:

• irritability;
• prostration;
• sleep disorder

To reduce these temporary troubles, Kovalkov recommends taking the following vitamins or medications (it is recommended to consult a doctor before using them!):

• chromium preparations to reduce the feeling of craving for sweets;
• a drug to support liver health based on milk thistle;
• multivitamins of international GMP standard;
• vitamin Q10 (also GMP standard);
• L-carnitine.

Those who are losing weight often have very delicate problems at this second stage - constipation and a decrease in feces. However, there is no need to sound the alarm, because the amount of food consumed has decreased, and the intestines are still getting used to the new operating mode. At stage 2, the body begins to “respect” the food it receives, trying to squeeze out as many useful substances as possible from it.

Sometimes you can use a little prune to gently loosen the intestines.

Also, sometimes people experience a decrease in mental activity, which occurs due to a lack of complex carbohydrates. The second stage can be compared to a protein diet, but its advantage is that it contains plant fiber.

Where is the way out?

People on diets know that each of them involves a smooth exit, which allows them to maintain the result in the form of their dream figure. Fortunately, Dr. Kovalkov’s nutrition system can be used for a long period, so you can not leave it, but make it a lifestyle. But if such a need suddenly arises and you have to give up the diet, then you need to do it smoothly:

1. Continue to eat according to the rules from stage 3, but gradually add foods that were not on the allowed list (1-2 per week).
2. Eat 5 times a day, the last meal is no later than 20:00.
3. Remember about the drinking regime (1.5–2 liters of plain water per day).
4. After 18:00, do not eat complex carbohydrates (cereals, grains, beans, grains, peas, lentils, potatoes, whole grain bread, fruits with a glycemic index above 60 - bananas, grapes, sweet apples, etc.).
5. If you want to enjoy something delicious, then you should adhere to 1 rule: you do not need to eat sweets and fried foods more than 3 times a week.

In order to further consolidate the effect, Kovalkov advises to constantly engage in sports. After completing the diet, you can run only 3 times a week to keep your body in good shape.

What do people who have lost weight say? Reviews of results with before and after photos

Here are some reviews from real women who were able to lose weight using Dr. Kovalkov’s diet:

In just a year, I gained an extra 16 kg from size 44 to 52. The weight added to my age, I began to look like an aunt with size 5 breasts, cheeks like a hamster, a protruding tummy and cellulite. I started looking at diets and came to the conclusion that with my gastritis, gall and pancreas problems, I could only aggravate the situation. I was lucky enough to learn about Kovalkov’s book “Victory over Weight” and watch a couple of “Family Size” programs. I consulted with a therapist I knew, ate too much of cakes and goodies, and on December 1st I started a new lifestyle and decided to celebrate the New Year without being embarrassed about my figure. Every morning the scales pleased me -500 grams. A month later I was left without trousers, they fell off, and I lost 10 kg. Most importantly, the breasts, while decreasing in size, did not sag, but were firm and round thanks to my exercises and rubdowns. By February it was already -16 kg (although my husband was upset, because I would have to change a lot from my wardrobe). Now I have returned to a normal lifestyle, I don’t overeat, but there are no restrictions on anything, I haven’t gained a single extra gram in a month.

I have an incorrigible sweet tooth and forbidding myself to at least eat after 6 is unrealistic for me. Until the age of 18, the weight fluctuated between 50–53 kg. I was fine with that. But like many, at one bad moment I stopped taking care of myself and gained about 10 kg in a year. In the first photo the weight is approximately 63–65 kg. I heard about Kovalkov in the program. I saw how people who were much bigger than me were coping and losing weight, and I felt ashamed, am I really so weak-willed. this was the impetus. And another push was that it was summer and I couldn’t walk in a swimsuit, everything was hanging. During the day I studied all the details of the diet and started not on Monday, but right from the same evening, I went through 2 stages. The first stage of 2 weeks is the hardest, but it’s worth it, I lost 4.5 kg. The main thing that helped me with this diet is that you can eat in the evening; for the first 2 weeks there is no physical exercise other than brisk walking for 1 hour. And in the morning I allowed myself to eat a slice of dark chocolate with coffee, and this was enough for me in terms of sweets to last me through the day. Now I’m eating according to stage 2, I can do a lot of things, from sweets now I only eat marmalade, marshmallows, dark chocolate, but it’s better in the first half of the day. My weight is 52 kg. So far I’m happy with it, the weight has been maintained for a year, and on holidays I eat whatever I want. I advise everyone who is losing weight to study the diet; it definitely won’t do any harm. I wouldn’t even call it a diet, it’s normal, healthy nutrition. Now, thanks to Kovalkov, I am happy with my figure. Start, and you will succeed too.

Dr. Kovalkov’s original weight loss method is based on personal experience: the doctor lost about thirty kilograms following the diet he developed. Despite the skepticism of therapists and nutritionists towards various fashionable diets, most specialists speak positively about this technique, since it does not expose the body to unnecessary stress.

Restoring normal metabolism

One of the fundamental principles of the diet is the activation of a healthy metabolism, which is inherent in every person. That is, limiting the consumption of carbohydrates with a high glycemic index and fatty foods allows you to normalize the functioning of the digestive organs. The liver feels especially great in this case, as it does not need to work at full capacity, trying to eliminate a lot of toxic substances.

It is with the improvement of the liver that a new stage of a person’s life begins. The level of low-density cholesterol, which provokes blockage of arteries, is normalized, and hormonal levels are stabilized. Not only your complexion improves, but also your general condition: you want to move and communicate. The woman feels much younger.

Acceleration of metabolism

The second principle of the diet is daily exercise, and it is not at all necessary to carry out grueling workouts. At the first stage, when the weight is still quite large, you can limit yourself to a simple walk. Over time, when the metabolism accelerates so much that weight does not increase even if the daily calorie intake is exceeded, you can choose any sport, dancing or Pilates.

Psychological attitude

The third fundamental principle of the diet is the necessary psychological attitude, the awareness that all dietary restrictions are not introduced for a short time. Diet is a way of life that is very difficult to accept at first, but then becomes an urgent necessity.

A strong desire for forbidden foods is almost always present in a person who goes through the first or preparatory stage. The difficulty of parting with old taste preferences, giving up your favorite sweets or meat delicacies - this manifests itself in everyone. It is important to understand that diet helps not only to get rid of excess weight, all restrictions make a person much stronger.

Diet availability

Anyone can afford to follow the Kovalkov diet.

The products used in it are available even to low-income people; they do not need to be specifically searched for or ordered. Everything a person needs is available in any home, city or village. Special culinary skills are also not required, since boiled, raw or baked dishes are recommended for consumption, which even a beginner can prepare.

All stages of the Kovalkov diet

Kovalkov’s dietary concept has four main stages: preparatory, first and second, and final. The most difficult for most beginners is the preparatory stage, which lasts three weeks. At all stages there are different dietary restrictions, but the main ban on foods high in “harmful” carbohydrates remains throughout life. This does not mean that you cannot try ice cream or barbecue, so beloved by many, it is possible, but only at the final stage.

Preparatory stage

For such a long and serious diet, it is necessary to thoroughly prepare and cleanse the body. There is no need to carry out any special procedures, everything will happen gradually.

The diet should be free of salt, meat products and any refined foods.

• Bananas;
• Potatoes, beets and carrots;
• Polished rice, corn;
• Sugar and honey, as well as products containing them;
• Alcohol;
• Fish, meat, dairy products.

You can only eat the following foods:

• Legumes (source of protein);
• Vegetables fruits;
• Cereals.

Be sure to drink at least two liters of clean water per day, as this stimulates the adrenal glands and allows you to quickly get rid of toxic substances. For drinks, you can drink green tea and fresh vegetable juices, as well as fruit drinks made from various berries. It is very rare to allow a glass of dry white wine.

Small meals, at least five times a day, kick-start your metabolism, allow you to feel less hungry and accustom your stomach to small amounts of food.

During the three-week preparatory period, most dieters experience a loss of five or six kilograms, which inspires them to continue.

Sample menu for the preparatory stage

1. Breakfast: fruit salad from seasonal fruits, berries, green tea.
2. Second breakfast: any vegetable juice.
3. Lunch: pureed bean soup for the first course, steamed vegetables for the second course and applesauce for dessert.
4. Afternoon snack: apples baked with raspberries and cinnamon.
5. Dinner: fresh vegetable salad with lemon and herb dressing, baked beans.

First stage

The first stage is not much different from the preparatory stage, lasts no more than ten days and is necessary for a smooth transition to a different diet. Nuts and dairy dishes are added to the basic set of products; daily morning walks are a prerequisite.

Sample menu for the first stage

1. Breakfast: fruit salad with nuts and berry sauce. Green tea.
2. Second breakfast: berry cocktail made from kefir and strawberry puree.
3. Lunch: green pea soup, stewed vegetables, whipped egg whites with berries.
4. Afternoon snack: applesauce with bran.
5. Dinner: Fresh vegetable salad with kefir and herbs dressing. A glass of berries.

Second phase

The duration of this period of the Kovalkov diet varies, depending on the individual characteristics of the body. One month is enough for some women, while others extend it to three. Poultry and seafood, boiled or steamed, are added to the menu. In the morning, you should drink a glass of water on an empty stomach, continue your morning walks and do any kind of exercise.

The essence of the second stage is to achieve the desired weight and stabilize it.

If a woman dreamed of weighing sixty kilograms, then she must continue to keep the diet to the desired figures. The time required for this is directly dependent on the intensity of physical activity. You cannot force weight loss by exhausting yourself, since the main task of the second stage is not only to achieve a personal result, but also to maintain this weight.

Sample menu for the second stage

1. Breakfast: fermented baked milk with nuts, bran and apple.
2. Second breakfast: baked apple with a glass of kefir.
3. Lunch: seafood soup, boiled turkey breast with a side dish of lettuce, fruit salad for dessert.
4. Afternoon snack: fresh applesauce with nuts.
5. Dinner: beef stew with Greek salad, apple.

Third or final stage

Since compliance with the basic rules of a healthy diet should be observed throughout your life, only occasionally allowing yourself small indulgences, the final stage draws a line under the list of permitted foods. The diet is supplemented with coarse cereals, rye and grain bread, boiled and baked potatoes.

Previously prohibited products remain prohibited. You should eat at least five times a day; it is not recommended to eat foods containing carbohydrates three hours before bedtime.

If at a festive feast it is permissible to try forbidden dishes, then the next day you can arrange a fruit and vegetable fast.

Example menu 3 stages

1. Breakfast: sandwich with soft cheese and black bread. Green tea.
2. Second breakfast: homemade oatmeal and nut cookies.
3. Lunch: Broccoli soup. Steamed white meat chicken cutlets with vegetable salad. Melon jelly.
4. Afternoon snack: strawberry smoothie.
5. Dinner: baked salmon with grilled vegetables. Apple compote.

The Kovalkov diet is good because it is difficult only at the preparatory stage. Not everyone can withstand prolonged fasting, so gradually adding to the diet those foods that were prohibited makes it easier to endure difficulties. The body's gradual adaptation to increased caloric content of food leads to an acceleration of metabolism, so weight is not gained again.

Video - Kovalkov's diet menu for a month

The author's method of weight loss - the Kovalkov diet - was developed by the outstanding Russian nutritionist Alexey Kovalkov, who included in it not only a program for losing excess body weight, but also a program for the complete restoration of metabolism and a gradual transition to the phase of a healthy diet.

The Kovalkov diet has a number of undeniable advantages over others. Firstly, it is focused on normalizing the functioning of general metabolism; secondly, during the period of its observance the body does not fall into a state of stress so acutely; and, thirdly, the diet developed by a nutritionist, unlike other diets, allows you to eat food in any, but moderate quantities, so that those who are losing weight do not suffer from a constant feeling of hunger. In view of this, the Kovalkov diet has firmly entered the top ten best and most effective methods in the world. So what is its principle? And why has it firmly held its position for so many years?

Kovalkov’s method is based on the consumption of foods with a low glycemic index, below fifty. According to the doctor, it is “bad” carbohydrates, which have a high index, that contribute to the development of obesity, so he strongly recommends completely eliminating them from the diet, especially in the first stages of the diet. “Good” carbohydrates in any quantities are not stored in reserve, but, on the contrary, contribute to the smooth reduction of excess weight (if any).

Kovalkov's diet - what foods can be consumed

The diet, developed by Alexey Kovalkov, includes four phases: preparatory and three main (first, second and third). The diet of the preparatory stage includes such products as grain crops that have not undergone deep processing, necessarily vegetables (except beets, potatoes and carrots), greens, fruits (except bananas), legumes - in general, all those ingredients whose glycemic index is minimal. In addition, it is necessary to maintain the correct drinking regime by drinking at least ten glasses of non-carbonated liquid per day.

The first stage is aimed at normalizing the functioning of the gastrointestinal tract, so it is recommended to start each awakening with a glass of warm water. Low-fat milk, yogurt, nuts, chicken eggs, and fermented milk products are gradually added to the diet. In the second phase, the following are allowed: lean meats and fish, low-fat cottage cheese, cheese, seafood, mushrooms.

And at the last, third stage, the achieved results are consolidated. The body gets used to this regime, due to which the metabolism is completely restored and the weight is normalized. Please note that the third phase is designed for the rest of your life. But there is no need to be afraid of this. Sometimes those with a sweet tooth can still treat themselves to chocolate or a delicious croissant. In addition, there are situations when we simply must support the company, for example, at the festive table and try a lot of different dishes. In such cases, Kovalkov, after a stormy feast, recommends returning to the first phase for a couple of days to allow the body to unload a little.

Kovalkov's diet - what foods should not be consumed

The preparatory, first and second stages of the diet imply a complete abstinence from foods with a glycemic index of more than fifty. Paradoxically, vegetables such as beets, potatoes and carrots join the list of “bad” carbohydrates, since they contain easily digestible sugars, so they should be avoided during the diet. In addition, forget about premium white bread (replace it with wholemeal bread), sugar and any sweets, semolina and rice cereals, corn, carbonated and alcoholic drinks.

At the preparatory and first stages, meat, fish, and any fried, canned, highly salted, spicy and smoked foods are also prohibited. At the end of the second phase, the diet can be supplemented with boiled potatoes (not fried) with the addition of olive oil and vegetables rich in fiber (fiber softens the effect of “bad” carbohydrates and prevents fat deposition) and red wine in small quantities.

Kovalkov's diet - menu examples

The duration of the preparatory phase, as a rule, varies from 14 to 25 days. This is perhaps the most difficult period to go through. Very often at first there is psychological discomfort. The body “protests” against the changes, but over time it comes to terms and the discomfort disappears. The preparatory stage should include five meals a day and is limited to consuming only the above ingredients. Form your diet according to your own wishes and taste, the main thing is that it contains soups, cereals and legumes - sources of protein. For example, you can use a menu in the following style:

- breakfast: stewed vegetables (except starchy ones, carrots and beets) with the addition of greens and beans 200-300 g, green tea with lemon
— second breakfast: freshly squeezed vegetable juice 300 ml
- lunch: buckwheat porridge without milk with the addition of onions (not fried), herbs and olive oil 200 g, cream soup with beans 200 g.
- afternoon snack: two or three green apples
- dinner: cucumber salad with bell peppers and tomatoes, seasoned with vegetables. oil, 300-400 gr.

Example of the first phase menu:

- breakfast: a glass of natural yogurt with the addition of any nuts or bran, green tea
- second breakfast: 2 green apples
- lunch: vegetable salad (cabbage, tomatoes, cucumbers, olives, etc.) with vegetable oil
- afternoon snack: a glass of natural vegetable and fruit juice, an apple
- dinner: two boiled eggs, weak tea without sugar

The first phase should last from 1 to 2 months depending on the initial weight.

Example of a second phase menu:

- breakfast: fermented baked milk or yoghurt with bran or nuts, a slice of wholemeal bread
- second breakfast: a glass of vegetable juice
- lunch: stewed vegetables with chicken fillet or fish, 200 gr. low-fat cottage cheese
— afternoon snack: 300 gr. fruit
- dinner: salad with vegetables or fruits and vegetable oil, two boiled eggs (white)

The second stage lasts about a month. Weight loss at this stage is not so intense, so you can stick to it for quite a long time, but no more than 3 months. If your weight has not yet returned to normal during the 3 phases, do not worry - the third stage will correct everything, slowly but effectively.

The goal of the third stage is to consolidate the result and correct the remaining shortcomings of the figure. After the body feels that it is time to stop losing weight, it will do it itself, but it is necessary to adhere to the third phase for a very long time. The daily menu should be formed based on the following rules:

- exclude premium flour, sugar and refined rice; occasionally you can indulge in chocolate and a small amount of baked goods;

- do not consume “bad” carbohydrates after six in the evening;

- do not mix “bad” carbohydrates with any fats (for example, white bread with butter), “good” carbohydrates can be combined with fats.

The Kovalkov diet is recognized as one of the most highly effective. It has no contraindications, with the exception of childhood. Based on the reviews of most women, the following conclusions can be drawn:

— the diet works quickly only in the first stages. Weight loss in the first month averages from 5 to 9 kg (depending on the initial body weight and metabolic characteristics), in the second month - from 2 to 5 kg, after three months - on average 1-2 kg;

- the diet helps to “re-educate” the metabolism - it smoothly and purposefully begins to work against fat deposits;

— the first weeks of the diet are not easy for everyone, so you have to put up with sudden mood swings and fatigue. But literally after a couple of weeks, according to the women, everything changes;

Kovalkov’s diet is very easy to follow, and, most importantly, you don’t want to break down and attack your own refrigerator. It helps to get rid of the bad habit of “eating” problems and snacking on the go. By the way, about snacks - they are strictly prohibited while following a diet, especially at first, when the metabolism begins to rebuild.