Dietitian Kovalkov: "What to eat to lose weight?" List of products included in the diet Kovalkova

For several years of its activity, dietician Alexei Kovalkov helped hundreds of people get rid of excess weight. What is the essence of his technique? What foods do you need to lose weight? You will learn about this after reading the article.

short biography

Nutritionist Alexey Kovalkov Was born on April 19, 1962 in Moscow. At school he studied well, he was never a bully. With his future profession, our hero was determined in his teens. Having received a certificate of secondary education, Alexei went to enter the university. N. Pirogova. He successfully passed the exams and was enrolled in the medical faculty. In 1991, he was awarded a diploma on graduation. Now Kovalkov could call himself a doctor.

In 2006, our hero today was retraining in the field of dietetics. Classes were held at the Medical Academy of Postgraduate Education. After completing the full course, Alexei received a new specialty - "dietician doctor". Kovalkov helped to get rid of excess weight to hundreds of people and himself. He tested his own technique. The result surpassed all expectations. For 7 months the nutritionist has dumped 80 kg.

Activities

How could a weightlifter Kovalkov lose such a huge weight? What to eat to lose weight? Many people are interested in answering these questions today. And there is nothing to be surprised at. After all, obesity along with AIDS is not in vain called the plague of the XXI century.

In 2010, dietician Kovalkov opened his own clinic on the basis of medical holding "MEDEP". The institution's statistics speak for itself. During the existence of this clinic, over 3000 patients managed to lose weight.

In March 2012, Kovalkov defended his doctoral dissertation. As a basis, he took his author's technique, aimed at getting rid of excess weight.

List of books

Many people were helped by a nutritionist Kovalkov. What to eat to lose weight? The answer to this question can be found in the books he wrote. In 2010, a printed edition appeared on sale, the author of which was a nutritionist Kovalkov. The book was called "Victory over weight". It describes in detail the methodology developed by Kovalkov. The author tells about the causes of obesity, the impact of certain products on the human body and the role of physical activity.

In 2012, the second book of the dietician appeared on the shelves - "We're losing weight with the mind!" For a few days the entire edition was sold out by people who want to lose weight. Many people liked the Kovalkov diet. You can create a menu for yourself on a monthly basis. The main thing is to follow the methods and recommendations of the author.

Transmissions-lectures

Today Alexey Kovalkova as an expert is regularly invited to various TV shows, among which are "Control Purchase", "Habitat", "Taste of Life", etc.

About what products are there to lose weight, our hero repeatedly told in his programs appearing on the channel "Home". Since recently, the dietician has been cooperating with the owners of Internet forums and representatives of print media.

The essence of the methodology

Low-Carb Diet Kovalkov Is becoming more popular. But before you try its effectiveness on yourself, you need to understand the essence of the technique.

The basis of the diet is the use of foods with a low glycemic index (> 50). According to Kovalkov, it is "bad" carbohydrates (<50) that provoke obesity in a person. Therefore, you need to minimize their entry into the body. As for "good" carbohydrates, they can be used without restrictions. After all, they will not be postponed for stock.

The technique developed by Alexei Kovalkov provides for a compiled menu and moderate physical activity. To speed up the appearance of visible results, you should train at least 40 minutes a day. It can be running, riding a stationary bike and home gym.

The general dietary rules that guarantee a visible result are as follows.

1. The correct psychological attitude. If you take the diet as a torture, then you can not stay on it for a long time. Therefore, adjust yourself to the idea that this is necessary to improve health and general well-being.
2. Use 2 liters of water. Plus 2-3 cups of green tea. It is advisable to drink a glass of water 5-10 minutes before eating.
3. Drawing up the menu. In the diet must necessarily be present bran, fruits, berries for the season and sour-milk products with a low percentage of fat.
4. Additional intake of vitamins and mineral complexes. This will avoid problems with well-being, as well as avoid hair loss and delamination of the nails.
5. Limitation of salt intake. But you can not completely abandon it.
6. Fractional power. Portions should be small - 150-200 g. There is a need every 2-3 hours.
7. The use of vegetable fats and proteins.
8. Physical activity. Walk in the fresh air at least 1 hour a day. In the morning, charge with the opening window open.

How long does the Kovalkov diet last? Its stages are described below. Each of them has an important functional load. It is forbidden to change the stages of the diet and the specified set of products.

Preparation and first stage

Any diet is a stress for the body. To avoid problems with well-being, you need to prepare for the process of losing weight. Its duration is 3 weeks. During this period, the following products are allowed to use:

• Beans;
• greenery;
• Vegetables (except carrots, potatoes and beets);
• Cereals without deep processing;
• Fruit (except bananas).

For 3 weeks you cleanse your body and get rid of 5-6 kg. Everything depends on the initial weight.

It's time to start the first stage of the diet. It lasts from 1 to 2 months. For most of those who lose weight, the first stage is the most difficult period. But if it is worthy of experiencing, then everything will go on like clockwork.

The following products are banned.

1. Canned food.
2. Spices.
3. Fried fish.
4. Fat meat.
5. Smoked meat.
6. Bakery products.

Soups, cereals and legumes (sources of protein) - all this provides a diet Kovalkov. Menu for a month can be put to your taste and desire. Here is an example of a first stage diet.

• Breakfast : a glass of yogurt with bran, a cup of green tea without sugar.
• The second breakfast : we eat two green apples.
• Lunch : we make a salad of tomato, cucumber, cabbage and a few olives. We fill up with a small amount of vegetable oil.
• Afternoon snack : drink a glass of vegetable and fruit juice, eat a green apple.
• Dinner : boiled 2 eggs, from drinks you can not strong tea without sweeteners.

Do not forget to drink at least 2 liters of clean water a day. This is a very important condition for weight loss.

The second stage

During this period, the intestines are cleaned. You should drink at least 1.5 liters of clean water, and not more than 3 cups of green tea. This norm was established by the nutritionist Kovalkov. What to eat to lose weight? Now you will know everything.

Approximate menu of the second stage of the diet.

• For breakfast, we eat yoghurt with bran, plus a slice of coarse bread.
• The second breakfast : we drink a glass of vegetable juice.
• The dinner will consist of low-fat cottage cheese (200 g) and stewed vegetables with chicken fillet or fish.
• Snack : eat fruit, but not more than 300 g.
• Dinner : two hard-boiled eggs, a fruit or vegetable salad, seasoned with a few drops of vegetable oil.

The duration of the second stage is 30 days. You should be prepared for the fact that the weight will not decrease as much as at the previous stage.

The third stage

Our task is to consolidate the results obtained for the two previous stages. At this stage, the diet can add sweet, floury, refined rice. And all this in reasonable quantities. You can not mix carbohydrates and fats in one meal. Make sure that the daily amount of fat does not exceed 60 g.

The third stage does not have any time frames. It lasts for the rest of your life. If you want to keep the figure in order, then you should get used to split and fractional nutrition.

At the third stage, you can eat:

• Chicken (without peel);
• Vegetables (including carrots and potatoes);
• fruit;
• Fish;
• Dairy products with low fat content.

The menu at this stage differs little from the diet of the second stage. The only thing you need to clean is the second breakfast. Lunch can consist of cottage cheese (300 g), fish for a couple or boiled chicken. Vegetables that do not contain starch are allowed. For dinner, it is worth preparing a salad. For example, from cucumber, tomato and cabbage. As a dressing vegetable oil is suitable. 2-3 hours before bedtime, you can eat 2 egg whites.

Results and advantages of the methodology

The diet of Alexei Kovalkov is based on proper nutrition and a gradual decrease in weight. This approach helps to minimize the harmful effects of weight loss on the body. With all the recommendations of the doctor A. Kovalkov, you can reduce the weight by 3-4 kg already at the preparatory stage. The results of the 2 nd and 3 rd stages will depend on the initial weight. According to the data received, obese people lose 10, 15 and even 20 kg of weight. But the main thing is to fix the result and keep it for a long time.

Warnings

Diet, developed by a doctor Kovalkov, is not a panacea. This means that it does not suit everyone. People suffering from chronic diseases should not risk their health. They should consult with specialists.

Recommendations from Kovalkov

Every second person who wants to lose weight, postpones the beginning of the diet then on Monday, then on the first day of the next month. And this can take a long time.

As you know, Alexei Kovalkov himself suffered from obesity. But he managed to curb his appetite and bring the weight to a normal rate. He regards fast carbohydrates as the main enemy of a slim figure. This is primarily fast food and pastries. Not everyone has enough strength to give up such a tasty, but dangerous food for health. A few years ago, Dr. Kovalkov ate 1-2 pizza a day, drank sweet fizzy drinks. But now in his diet only useful food - vegetables, fruits, lean fish and chicken breast.

Some Russians lose weight solely in order to go on vacation and look decent on the beach. And in a foreign resort they forget about the rules of healthy eating and lean on a buffet. After a week of such gluttony, all the results obtained during the diet go wrong. You must understand that proper nutrition is not a temporary phenomenon. It must be adhered to throughout life.

Physical exertion should also be approached wisely. For example, you went to the gym only to lose a few pounds, and having received the necessary results, abandoned this case. After a month, weight can return, even if the food was right all the time.

Reviews of slimming

Most Russians who have tried Kovalkov's methods themselves express gratitude to her author. The main advantages of the diet are the absence of hunger and a variety of diets. Some people boasted about their results. One managed to lose 15 kg in 4 months, another 10 kg in 20 days.

Negative feedback about the methodology also comes, but there are very few of them. In them, citizens complain about the lack of expected results and the long duration of the diet.

Finally

We told about who the nutritionist Kovalkov is. What to eat to lose weight? Now you also know the answer to this question. Separate and divided meals - this is what is the basis of Kovalkov's method. If you follow the recommendations, an excellent result is guaranteed.