Diet kovalkova preparatory stage in detail menu. Slimming technique Dr. Kovalkov

Have you tried a lot of diets, but the extra pounds always come back? The diet of Dr. Kovalkov will definitely help you, which allows you to preserve the result for a long time. Get the menu, delicious recipes and lose weight forever!

Weight loss programs created by professional nutritionists have always been more popular than amateur designs. The diet of Dr. Kovalkov, which would be more correct to be called a nutrition and lifestyle system, is today recognized as one of the best in terms of effectiveness in losing weight, prolonged results and safety.

The first to try the new technique was the author himself - Moscow doctor Alexei Kovalkov. The state of his own health forced the graduate of the Moscow Medical University to become interested in the creation of a dietary nutrition system that would have high efficiency, but would not harm the body. The pronounced obesity that Alexei Vladimirovich suffered from created for him a lot of physical and ethical problems.

As a result, Kovalkov developed a diet aimed at losing weight and optimizing the work of the whole body. The technique does not offer any know-how, it uses the well-known principles of classical dietetics: more movement, "right" food and clean water. However, a well-thought-out system of organizing the basic foundations, supported by clearly stated psychological aspects, made it possible to achieve surprisingly high results - its author managed to get rid of 50 extra pounds in six months.

Today Alexey Vladimirovich Kovalkov is a doctor of medical sciences, the founder of the weight correction clinic, the services of which have already been used by more than 3 thousand patients. In addition, guided by the instructions for each of the stages of the diet, detailed in two of his books Kovalkov "Victory over weight" and "Losing weight wisely" tens of thousands of Russians and residents of foreign countries were able to get rid of obesity and better side change your lifestyle.

What the technique is based on

Dr. Kovalkov is sure that if a person sets himself the task of not only losing weight, but also maintaining the achieved normal weight for a long time, staying healthy, slim forever, then he should not use "stressful" express diets. The ban on food, temporary fasting in most cases lead to a psychological reaction similar to the withdrawal syndrome. That is, as soon as the diet is over, there is an irresistible desire to “catch up”.

The Kovalkov diet does not offer a sharp restriction on the amount of daily ration that makes a person starve, does not preach fanatical accounting for the number of calories consumed. The essence of the method of losing weight is a change for the better in metabolism. It involves a gradual, gentle effect on all body systems by getting rid of food addiction, organizing proper nutrition and lifestyle.

Basic provisions of the method

1. It is imperative to be mindful of the diet as a long-term diet with restrictions, but without fasting. The psychological component of the program includes determining the reasons for the overweight in you, clearly setting goals with a perspective for the future, as well as an awareness of your own responsibility for achieving these goals.
2. Meals should be 4–5 times a day, portion sizes are gradually reduced by 2–3 times.
3. The daily menu at all stages of the Kovalkov diet should include vegetables, fruits, berries, and dairy products.
4. Bran plays an important role in the technique, accelerating intestinal cleansing, improving its peristalsis and causing a feeling of fullness. Their consumption is up to 100 grams per day.
5. The protein-fat component of the diet is represented by vegetables, fruits, vegetable oils, and a large proportion of the protein should fall on the second half of the day. Animal proteins and fats are almost completely excluded, since they provoke the formation of fat reserves.
6. The restriction also applies to foods with a glycemic index above 60 that increase blood sugar levels. These are polished rice, potatoes, carrots, beets, flour products.
7. A prerequisite for the technique is constant physical activity. At first, it should be moderate (half an hour of walking, simple gymnastic exercises, swimming, dancing), and then gradually increase up to the use of strength sports.

Throughout the entire course of weight loss, to provide the body with micronutrients, the author of the method recommends, after consulting a doctor, take vitamin and mineral complexes that contain:

• chromium preparations (it reduces sugar cravings);
• milk thistle (to support liver function);
• L-carnitine (a substance similar in structure to B vitamins, an excellent fat burner);
• multivitamins that have been standardized in GMP (international organization for quality control).

Features of the drinking regime

Drinking enough fluid is one of the important rules of the system. diet food Kovalkova. He recommends drinking a glass of water before every meal. Why should this requirement be strictly followed?

The restructuring of metabolic processes is a serious burden for the body. Water, increasing the load on the kidneys, activates the production of hormones by the adrenal glands, which are responsible for burning fats and metabolic rate. Then toxins and metabolic products are excreted more completely, faster. In just a day, taking into account the first courses, you should consume 2-3 liters of liquid. You can accurately calculate this figure individually by dividing in half the body weight in centimeters and multiplying the quotient by 30. The result is in milliliters.

It is necessary to drink water before a meal, and not after it, because the liquid entering the stomach along with food slows down digestion - it carries away gastric juices. In addition, a glass of water drunk before the start of a meal will reduce appetite and allow you to get satiated with less food. The temperature of the water is also important, it is better to drink it not too cold - ice water inhibits the feeling of satiety. In addition to pure non-carbonated water, it is allowed to drink tea without sugar (preferably green), once a day - coffee.

Advantages and disadvantages

The weight correction program proposed by Kovalkov is much more comfortable than other long-term diets. Its advantages include:

1. High efficiency, confirmed by the results of numerous clinical studies.
2. A stable feeling of fullness, which is provided by a balanced diet developed by a specialist. Therefore, the Kovalkov diet is tolerated quite easily.
3. The ability to create your own daily menu based on permitted foods, most of which are available and inexpensive.
4. The minimum number of contraindications, absence side effects- the Kovalkov system fully complies with the rules healthy eating.
5. Prolonged effect. With proper adherence to all stages of the diet, new eating habits become habitual, the body does not require its cancellation, that is, the result lasts all life.

The disadvantage of Kovalkov's technique is one - it is not suitable for rapid weight loss, since the weight on it leaves slowly.

Contraindications

Despite the high safety of this technique, it is advisable to undergo a medical examination before using it. Dr. Kovalkov believes that his diet should not be used by pregnant and lactating women, cancer patients, as well as people with some chronic diseases of the endocrine, digestive, and excretory systems:

• diabetes;
• a stomach or duodenal ulcer;
• anacid gastritis;
• thyroiditis;
• cholecystitis;
• hepatitis;
• pyelonephritis.

Diet stages

The Kovalkov nutritional system involves a gradual weight loss, it includes a preparatory and three main stages.

Preparatory stage

The duration of this period is from 2 to 3 weeks. The goal is to regulate the diet, the initial disposal of fat accumulations. Results - dumping up to 5 kg. This is the most difficult stage of the Kovalkov diet, since it requires strict adherence to the diet. The so-called "bad" carbohydrates, food products that have undergone various types of industrial processing, animal proteins and fats are completely excluded from the daily menu.

Prohibited products:

• meat, fish (contain animal proteins and fats);
• White bread;
• sweets (including honey);
• smoked meats;
• foods containing food additives;
• fruit nectars;
• carbonated drinks;
• cocoa and chocolate;
• polished rice;
• potato;
• all types of alcohol, except for a small amount of dry wine.

Allowed Products:

• coarse grain bread;
• legumes;
• vegetables (raw, stewed or boiled);
• vegetable oils;
• fruit (it is better to eat them in the morning due to the content of some sugar);
• berries;
• milk, dairy products;
• dried fruits.

Sample menu

• Breakfast: vegetable stew with beans, green tea with lemon.
• Lunch: a glass of freshly squeezed vegetable juice.
• Lunch: buckwheat porridge or bean puree soup.
• Afternoon snack: two unsweetened apples.
• Dinner: salad of fresh vegetables in vegetable oil.

First step

Duration is about 2 weeks. The goal is to cleanse the intestines from toxins, get used to eating smaller portions of food, and optimize metabolic processes. Results - decrease in body weight by 6–7 kg. Compliance with the diet should be combined with moderate physical activity.

Meat and meat are excluded from the diet. fish dishes, bread, cereals (at this stage they are replaced by bran), as well as high-fat dairy products. The amount of fruits, vegetables, low-fat fermented milk products is increasing. It is recommended to drink a glass of clean water before each meal.

The daily menu might look like this:

• Breakfast: a glass of low-fat kefir, bran, a few nuts or 200 g of low-fat cottage cheese.
• Lunch: an apple, a cup of unsweetened green tea.
• Lunch: Greek (or any other vegetable) salad with olive oil.
• Afternoon snack: apple or grapefruit, green tea.
• Dinner: whites of 2 eggs, raw or steamed.

Second phase

This period of weight loss is much longer than the previous ones - its duration ranges from one month to six months. The goal is to get rid of fatty deposits, achieve the desired weight, cleanse the gastrointestinal tract from residues of toxins and restore its optimal microflora. Physical activity is recommended to increase: a half-hour walk can be replaced by brisk walking, keeping the pulse in the "fat burning zone" (120 - 140 beats per minute).

Allowed Products

The diet at this stage is varied and therefore more comfortable: it includes seafood, lean meat, fish, mushrooms, rye or bran bread. Occasionally green tea can be replaced with a cup of coffee. It is recommended to take food 5-6 times a day; be sure to drink a glass of water before eating.

Menu options for the week

• Breakfast: fermented baked milk, yogurt or kefir (low-fat), nuts, plus bran or a slice of bran bread.
• Lunch: 200-300 grams of low-fat cottage cheese, a cup of tea or a glass of freshly squeezed vegetable juice.
• Lunch: stewed or boiled vegetables plus steam chicken cutlet or a serving of lean fish with a vegetable side dish.
• Afternoon snack: salad of tomatoes and cucumbers with olive oil or a few fruits.
• Dinner: the protein of two chicken or four hard-boiled quail eggs.

Stage Three

This stage of Dr. Kovalkov's weight loss program can be considered a period of exiting the diet. Its purpose is the adaptation of the organism, the consolidation of the result obtained. The duration of the phase is not limited; ideally, its recommendations should be adhered to constantly. This applies to both dietary rules and lifestyle. Diligent exercise is just as important here as eating healthy foods.

The dietary requirements at this stage are less stringent: in addition to fish and meat, it is allowed to use low-fat meat broth, cereals, potatoes, black bread, alternating these new products for the diet every day. The fat content in meals is no more than 60 grams per day. Fine flour, sugar, peeled rice, and fast food should continue to be excluded from the menu.

Do not combine foods containing simple carbohydrates with fats (such as a white bread sandwich). From time to time, you can allow yourself to eat a piece of fried meat or barbecue, a slice of chocolate, enjoy baking. But it is important to remember that such deviations from the rules should not be too frequent. Try to steam, multicooker, grill, or oven.

The portions of food should be small, it is desirable that your entire breakfast or lunch fits into the hands of the guests. It is recommended to eat fractionally 5 times a day, the last time - no later than 8 pm. The amount of liquid (along with the first courses) - up to 2.5-3 liters per day. One of the important rules of the Kovalkov technique is the variety of the diet: the menu should not be repeated from day to day.

Features of the adaptation period

At this stage of losing weight, the so-called "loading" days are allowed, when you can eat any food, but in reasonable doses. After such a one-day retreat from the Kovalkov diet (it should not be repeated more often than 1-2 times a month), you should spend a fasting day on kefir, watermelons or green apples.

If, for some reason, there has been a serious deviation from the diet (for example, on the occasion of a festive feast), it is recommended to return to the low-carb menu of the first stage for a few days. This will allow the body to "shake up" metabolic processes and unload.

Diet recipes

For the Kovalkov diet to become a way of life, it must be followed with pleasure, so the dishes must be hearty, healthy and tasty. A few recipes for simple dishes that are suitable even for gourmets are given below. From them, you can easily make a varied menu for a month and lose weight with pleasure.

Fish Meatball Soup

Potatoes, onions, carrots, cut as for soup, pour water and cook until tender. Separately, steamed meatballs from minced fish, soaked bread and eggs. The meatballs are placed in the soup when served. One serving will require: 400 g of water, 100 g. minced fish fillet, 10 g of bread, 1 egg, 150 gr. potatoes, 20 gr. carrots, 25 gr. Luke.

Beef stuffed with vegetables

Pieces of meat are boiled until half cooked, stuffed with slices of carrots, parsley root, celery, onions, salted, sprinkled with vegetable oil and baked in the oven. When serving, the meat is cut into thick slices.

Rice with dried apricots

Boil brown rice (250 g) until tender, add finely chopped dried apricots (1 cup), curry powder (1 flat teaspoon), a little salt, mix. This dish can be eaten hot or cold.

Curd dolma

This is Caucasian the National dish is a stuffed cabbage roll made from pickled or steamed grape leaves. For the filling, you need low-fat cottage cheese, onions sautéed in vegetable oil, dill. If desired, you can add seasonings - hops-suneli or curry. The resulting mixture is laid out on grape leaves, then each leaf is folded into an envelope. Dolma is cooked for about half an hour in a thick-walled saucepan or deep frying pan with a lid, while the water should completely cover the grape cabbage rolls.

Pilaf with vegetables

Steam the brown rice, mix with chopped cabbage, grated carrots and diced bell pepper. Add vegetable oil, pour water 2 fingers above the level of the mixture, cook over low heat until tender.

Homemade muesli

Boil a mixture of oatmeal and buckwheat flakes with boiling water. Let the flakes soften, add pieces of fruit, a few raisins and a spoonful of honey.

Delicate salad with nuts

Peking cabbage, lettuce, small cucumbers, sweet pepper cut into thin strips, add salt, ground pepper, vegetable oil, fruit vinegar, or lemon juice. Stir, sprinkle with finely chopped dill and nut crumbs.

Baked vegetables

Put tomatoes, eggplants, peppers, onions cut into large cubes or slices on a baking sheet. Lightly add salt, drizzle with olive oil and bake in the oven.

Cabbage cutlets

Cut the cabbage, boil in milk, drain, cool. Add egg white, salt. Form small flat cutlets, roll them in black bread crumbs or bran. Microwave or steam.

Quick vegetable stew

For this dish, you can use fresh or frozen: cauliflower, broccoli, artichokes, green beans, bell peppers. Pour the vegetable mixture cut into small cubes for a few minutes with boiling water. Strain in a colander, salt, fry with vegetable oil. Add some chopped garlic and stir. Can be used alone or as a side dish for meat or fish.

Cold appetizer "Rainbow"

Put a boiled egg into the peeled peppers, then stuff the "cups" of peppers with cottage cheese mixed with herbs. If desired, chopped garlic can be added to the curd mixture. Cut the stuffed peppers into circles before serving.

Georgian salad

Cut the tomatoes into slices, mix with the savory dressing and olive oil. The composition of the dressing: crushed walnuts, garlic, cilantro, parsley.

Hearty Egg Salad

Hard boil chicken or quail eggs... For the salad you will also need: cucumbers, tomatoes, leeks, lettuce, salt, ground pepper. Coarsely chop all ingredients, mix, season with a mixture of vegetable oil and lemon juice or fruit vinegar.

Mono-diets, in which you need to starve, exhaust the body and do great harm. They are being replaced by diets in which you can fully eat and lose weight - this is exactly what Dr. Kovalkov's diet is.

All women are beautiful, but many of the fair sex firmly believe in the well-known saying “ There is no limit to perfection". Quite already ardent ladies are constantly looking for flaws in themselves and try to correct them through diets.

Incorrect diet methods spoil women's health and the results do not exceed expectations. From this article you will learn a very effective and efficient diet of Alexei Kovalkov, which will definitely bear fruit in the form of a slender body.

How much can you lose weight on the Kovalkov diet?

Alexey Kovalkov Is one of the most famous nutritionists who invented his own weight loss technique. It consists of several stages, detailed description which you will learn below. This technique described in dietitian books, his blog and is a frequent topic of discussion on women’s television programs.

Dr. Kovalkov's diet is becoming more and more popular, because this is a chance to lose weight without hunger strikes.

If you intend to lose weight and no longer return to their former forms, then this article is for you. Thanks to the method described below, you can lose weight up to 27 kg in 4 months. Some women manage to lose about 7 kg in 2 weeks.

Try the indicated Kovalkov diet, perhaps your results will surpass the rest.

Video: Nutritionist Alexey Kovalkov about the best diet

Express diet Kovalkov "Minus size"

A very effective express diet proposed by Dr. Kovalkov under the name "Minus size"... It is designed for girls and young people who dream of losing their up to 10 kg overweight. Moreover, this technique does not imply fasting, but on the contrary teaches people eat properly and fully.

Initially, a pleasant nuance in the nutritionist's stories is the support of young people who have weight problems... A whole book is devoted to the Express diet, in which there is a lot of detailed information for people, wanting to lose weight quickly.

The "Minus Size" diet is designed for fast weight loss

Book "Minus Size" thanks to a well-known author, it costs decent money. It is quite voluminous, but there is a lot of information in it about the methods of proper nutrition, proteins, fats, carbohydrates and their correct combination.

This is of course very interesting topics , but those who want to lose weight need a specific technique. Therefore, now you will learn generalized information about the products that need to be consumed in order to lose weight with this express diet:

• Lean meats and lean fish
• Low-fat cottage cheese and other dairy products with a minimum percentage of fat
• Any virgin vegetable oil
• Low-starch vegetables
• Nuts

Banned during diet time:

• Various sweets, including sugar (honey, chocolate, sugary drinks - all exclude)
• Flour products - pasta, bread is prohibited
• Cereals
• Sugar-rich juices

The Minus Size diet prohibits fast carbohydrates

One of the priority dishes in the express diet is becoming vegetable salads and baked vegetables.

As you can see, such a diet implies exclusion of many products from the diet and is intended for people who want to quickly lose the hated pounds. Therefore, before proceeding with such express weight loss, consult with the attending physician, because the absence of certain foods in the diet can negatively affect your health.

The essence of the Kovalkov diet

Alexey Kovalkov can tell about the personal diet methodology with all the details, since tried it on myself. With the phased implementation of his method, the famous nutritionist lost 50 kg excess weight.

The doctor does not support many of the modern methods and methods that nutritionists offer, since he believes that such diets are too exhausting and heavy for the human body.

Dr. Kovalkov is an opponent of mono-diets, in which the body does not receive the substances it needs

Everyone who wants to lose weight after taking Dr. Kovalkov's and after going through all the steps of the assigned recommendations, not only get rid of excess weight, but also completely change the way of life.

The nutritionist believes that all sorts of strict diets, mono diets and fasting on certain days ineffective... His methodology implies limiting the consumption of foods with an excessive amount simple carbohydrates and eating vegetable fats instead of animals.

The essence of the Kovalkov diet is in three stages:

• Finding out the reason why a person has excess weight
• Nutrition control, promotion of proper nutrition
• Setting goals and gradually but confidently achieving them

The main thing that the nutritionist insists on is it is a moral and psychological attitude... It is important not only to close the refrigerator in time, but also find the strength cope with possible bad mood due to the lack of your favorite sweets and buns in the diet.

Diet Kovalkov, permitted products

The Kovalkov diet involves not only taking certain foods, but also physical activity... According to the nutritionist's requirements, it is worth paying attention to physical exercise not less than 40 minutes daily.

The Kovalkov diet allows a large number of products from which you can prepare delicious meals

fried food is banned, preference should be given only to steamed food. A nutritionist does not recommend using during a diet:

• All foods that contain sugar - honey, jam, ice cream, sweet juices and water, and others
• Potatoes, pasta, white bread
• Cereals, especially rice
• Corn
• Smoked meats and overly salty dishes
• Semi-finished products
• Food supplements
• Alcohol especially beer (an exception can be made for table wine)

The priority for those wishing to lose weight should be:

• Vegetables in in different ways- both raw and steamed or baked
• Dairy products with a minimum percentage of fat
• Berries and fruits (excluding grapes and bananas)
• Lean types of fish and meat

Vegetables and fruits are the basis of the Kovalkov diet

A prerequisite during the diet is the daily intake at least 2 liters of water. Thus, you can flush out toxins from the body and slightly ease the feeling of hunger by filling the stomach with liquid.

Be sure to stock up on vitamins, since with the exclusion of some foods, and even the use of such an amount of water, the body will need stock of micro- and macroelements to resist infections and diseases that attack a weakened immune system.

Be guided by the principle "Everything in moderation", in order not only to acquire beautiful forms, but also to have a healthy blooming appearance.

Diet Kovalkov stage I

Kovalkov's diet consists in three stages- preparatory, basic and reinforcing. The benefits of the diet are:

• No need to calculate calories
• Balanced proper nutrition
• The ability to choose a diet and compose a menu according to your own preferences from a certain set of products
• No need for restrictions on food intake

Dr. Kovalkov's diet is very convenient and easy to follow.

First step is preparatory and lasts on average about a month. During this period, you just need to tune in mentally not to look at the ice cream windows and turn away from the stands with fresh baked goods.

The main thing you need give up fast carbohydrates, these include fast foods, various pastries and sweets. When these foods are consumed, the pancreas produces insulin almost immediately.

At the beginning of the diet proteins of animal origin are excluded; flour products, alcohol and sweets should be excluded for the entire duration of the diet. A prerequisite is the use of nuts and bran. A great solution would be to combine these ingredients during breakfast with dairy products. low fat.

According to the Kovalkov method, meals must be taken 5 times a day.

The number of meals in the first stage - Five times, portions individual size, but overeating is still not worth it. Mandatory use 2 liters of water in a day.

If you begin to gradually abandon harmful products, The digestive tract will be cleared, its work is normalized, and the microflora is restored.

The nutritionist insists on the use of protein foods instead of carbohydrate foods. At the first stage, those losing weight showed excellent results - 70% participants' weight decreased by 3-4 kg for the first 2 weeks... After successfully completing the first stage, move on to the second for even more effective results.

Diet Kovalkov stage II

Second phase is the main one and further strengthens the results obtained through physical activity. First you need to enter into sport mode active walking... Begin exercise gradually - from three times a week to daily sports walking.

Strength loads are gradually introduced - active daily exercises not less than 40 minutes... The food is the same as in the first stage, but if desired, you can increase the number of servings. The number of meals can be adjusted depending on your daily routine.

At the second stage, the body should already get used to lack of harmful carbohydrates in the diet. The weight is no longer reduced so significantly, but steadily - approximately 200 g per day... The time for losing weight in the second stage is unlimited - with a stable weight loss, you should continue exercising and eating until the scales show the coveted figure.

During the second stage of the diet, more vegetables and fruits should be introduced into the diet, especially pay attention to grapefruit which is famous for its fat burning properties.

Gradually it is worth starting to use along with dairy low-fat products and lean meat with fish.

The final is third stage although it does not stand out as a separate section, it is also very important. At the third stage, the person has already got used to the diet, his main task is now maintain the result.

The amount of food can be increased and little by little the forgotten butter can be added to the diet. butter and white bread... But most of those who have achieved positive results do not want to return to consuming foods that can restore their former weight.

It is also worth leaving the same amount of water consumption and active physical training. Period of consolidation - from 1 to 1.5 years.

The final stage usually leaves the results obtained for a long time, provided that you will not disregard the rules and eat junk food.

Kovalkov diet menu for every day

For a clearer picture, we provide sample menu so that you have an idea of ​​the approximate diet according to the diet of Alexei Kovalkov:

• Breakfast - after waking up and charging for 40 minutes in an hour, prepare 100 g of bran with nuts and drink a glass of kefir
• Lunch - 2 apples
• Dinner - 100 g of bran with dried fruits and 2 apples, you can drink it with green tea without sugar or a glass of water
• Dinner - 250 g vegetable salad with olive oil
• 2 hours before bedtime - egg white two hard-boiled eggs

This is a sample menu for a day, you can add nuts to dried fruits, replace kefir with skim milk or change the ingredients depending on individual preferences, but according to the list of permitted products.

Kovalkov diet menu for a week

Now we will consider the menu on a larger scale - we will try to present your diet for the week during a diet. For the first day, you can use the example from the previous section. Menu from the second day (do not forget about morning exercises):

• Breakfast - 200 ml of kefir and a handful of nuts
• Lunch - 2 apples
• Dinner - fruit salad or 1 grapefruit
• Dinner - 250 g vegetable salad with olive oil and 20 g cheese
• 2 hours before bedtime - a glass of warm milk, you can add quite a bit of honey, no more than ½ tsp

Day three:

• Breakfast - 200 ml low fat yogurt
• Lunch - grapefruit
• Dinner - vegetable salad
• Dinner - 250 g steamed vegetables and 50 g fish
• 2 hours before bedtime - protein of 2 boiled eggs

Day four:

• Breakfast - 250 g steamed or stewed vegetables, a cup of green tea
• Lunch - vegetable juice
• Dinner - bean or pea soup
• Dinner - vegetable salad
• 2 hours before bedtime - 1 apple

Day five:

• Breakfast - 100 g bran with dried fruits, a cup of green tea
• Lunch - a glass of low fat yogurt
• Dinner - 200 g steamed vegetables, 100 g chicken
• Dinner - fruit salad
• 2 hours before bedtime - 1 grapefruit

A special place is given to grapefruit in the Kovalkov diet, because it is a famous fat burner

Day six:

• Breakfast - 200 g fermented baked milk
• Lunch - a handful of nuts and dried fruits
• Dinner - 200 g fish, vegetable salad
• Dinner - 2 apples
• 2 hours before bedtime - protein of 2 boiled eggs

Day seven:

• Breakfast - 2 boiled egg whites, a cup of green tea
• Lunch - 100 g bran with dried fruits and 2 apples
• Dinner - vegetable salad
• Dinner - 200 g fish, steamed vegetables
• 2 hours before bedtime - 1 grapefruit, a glass of kefir

This is an example of a weekly diet. according to the Kovalkov diet. Optionally, you can change the ingredients according to the list of approved products. The result will definitely delight you.

Thanks to the Kovalkov method, excess weight conceals before our eyes

Kovalkov diet recipes

Having learned the approximate menu, you may wonder about recipes for cooking salads or meat, fish... For convenience, we give example of a few simple dishes:

• Curd-tomato salad- cut 2 tomatoes and mix with 100 g low-fat cottage cheese, pour over with olive oil and sprinkle with lemon juice
• Cabbage salad- chop white cabbage, mix with chopped bell pepper, sprinkle with herbs and season with olive oil
• Peking salad with beans- a head of Chinese cabbage, cut or tear the leaves and mix with canned or boiled beans, add herbs and olive oil
• Baked fish / meat- Rub fish or meat with your favorite spices, brush with olive oil. Spread a layer of carrots and onions in foil and put the selected product there, send to the oven for 40 minutes

These recipes will be a godsend for you during a diet, as almost every day of yours will include vegetable salads or meat / fish dishes.

Diet Kovalkov, contraindications

The Kovalkov diet is quite effective, but even for her there are certain contraindications. Therefore, before starting a diet, you need to consult a doctor who will determine whether the diet is right for you.

Women who breastfeeding, pregnant women should refuse such diets. First of all, you should think about the child, and already after childbirth and breastfeeding pay attention to yourself. We do not convince you to forget about caring for yourself, in any case, but a diet in this position is not the best solution.

People who have chronic diseases also have to forget not only about this diet, but about any food restriction in general.

Again, this is not a call to eat without measure, but a recommendation. to balanced, good nutrition ... Since chronic diseases tend to aggravate and health problems, even with a beautiful body, will not bring the desired effect.

In any case, do not get carried away with diets. without consulting a doctor, because health is much more valuable than any form.

Diet Kovalkov: reviews and results of those who have lost weight

The Kovalkov diet is considered one of the most optimal and sparing. The author of the idea took as its basis balanced nutrition, combined with moderate physical activity, which brings a positive result.

Thus, losing weight while following all the recommendations will certainly see the result t, but at the same time, the effects of the diet will not negatively affect health.

Dr. Kovalkov's diet has a lot of positive reviews.

Nutritional Coach, Sports Nutritionist, Evehealth Emeritus Author

21-09-2016

42 095

Verified information

This article is based on scientific evidence written by experts and reviewed by experts. Our team of licensed dietitians and beauticians strives to be objective, impartial, honest and present both sides of an argument.

“In order to change life, you need to change your approach to it,” the author writes. Food is a fundamental part of our everyday life, almost 60% of our efforts are spent on finishing off food, then cooking it, putting it on the table and eating something. And how much health, strength and energy we lose with improper nutrition. Numerous well-known diets make us disheartened, just from the thought that we will stop eating our favorite foods. Or maybe it is worth developing your own nutritional method, supporting it, and then there will be no problems with overweight, and moreover, obesity. "

Benefits of the Kovalkov diet

Dr. Kovalkov's diet has a number of advantages over other dietary methods of nutrition:

1. It focuses on normalizing bowel function and
2. The body does not go into the stress stage during a change in the regime and composition of the diet according to the doctor's diet
3. The feeling of hunger does not pursue the losing weight, since the diet is balanced, there are no special restrictions on the amount of food consumed, the main thing is to overeat and not eat two hours before bedtime.
4. Foods that are included in the diet have a low glycemic index, below 50, which means that such an amount of carbohydrates cannot cause body fat, but, on the contrary, destroys accumulated fat cells.
5. This is a complete healthy eating program for each of us.

Stages of the diet of Dr. Alexei Kovalkov, diet menu

Preparatory stage.

It is clear to everyone that changing the diet is stress for the body, and in order to avoid harmful consequences, you need to carefully focus on preparing for the dietary use of foods.

• It is reasonable to limit the doses of the daily menu
• Reduce increased appetite, remove pathogens, spices, seasonings, spices, etc.
• Get rid of bad habits
• Stop eating foods high in carbohydrates:
  • bakery and confectionery products;
  • certain types of vegetables, corn, potatoes, boiled carrots and beets;
  • all kinds of sweets, honey, dried fruits, marshmallows and chocolate;
  • we exclude white bread, rice and pasta from the diet;
  • any kind of alcohol is unacceptable during the diet.
• We have five meals a day, do not overeat, eat in small portions.

During the preparatory phase, the body will feel "relief". The risk of diabetes will decrease.

The first stage of the Kovalkov diet

Duration up to 14 days. The body is reorganized, the gastrointestinal tract is cleansed, the metabolism is normalized.

The doctor advises to strictly adhere to the established menu, do physical exercises in the morning, go for a walk before bedtime and practice yoga classes that will help clear the worldview and improve the state of mind.

• Breakfast... 200 ml of fat-free kefir. A tablespoon of bran and pine nuts.
• Lunch... 1 apple.
• Dinner... Half a grapefruit.
• Second lunch... 1 apple.
• Afternoon snack... Half a grapefruit.
• Dinner... 250 g of vegetable salad with a slice of cheese.
• Before bedtime... Eat the protein of 2 eggs and a glass of low-fat milk.

Strength training in the gym is not provided, the body weakens slightly after changing the diet, so light jogging and non-intense gymnastics are allowed.

Stage 2 of the Kovalkov diet

Duration from one to seven months. Natural weight loss is observed, fat cells are burned, the diet is stabilized.

Allowed:

• Introduce seafood, lean meat, chicken breasts, fish, low-fat cottage cheese into the diet.

• We cook all dishes with steam without adding oil and salt in limited doses.
• We comply.
• We do not repeat the same dishes for a long time.
• Drinking plenty of drinks excludes carbonated sweet drinks and sour fruit drinks.

We gain no more than 130 carbohydrates per day, the body loses weight, and the natural functions of the digestive tract improve.

Stage 3 of the Kovalkov diet

We consolidate the results of the diet. For those who are suitable for such a power system, they are allowed to use it all their lives, some can do fasting days according to this technique. In any case, the effect will be one hundred percent, the result will be appreciated by others.

The main rules of this period:

• Little by little we bring in cereals with a low glycemic index, this is buckwheat. Wheat, barley, rice.
• Several slices of white or bran bread. A serving of baked potatoes for lunch.
• Finally, you can have a glass of dry wine with a bar of dark chocolate.
• It is better to use olive oil, less vegetable and butter fats.
• Traditional sweets and pastries are only allowed on public holidays. In moderation. And it is better to replace them with jam, honey, fresh fruit, and dryers.
• Black and green tea without sugar, coffee without cream, still water, purified.

it classic scheme healthy eating, minuses and contraindications do not exist. It all depends on the individual characteristics of the organism. Using this knowledge in everyday life, you can avoid problems with obesity and upset digestive system in advance.

The Kovalkov diet is not suitable for those who want to lose 5 or more kilograms today and immediately. And without side effects, this is very difficult to do. This is the only drawback of the doctor's nutritional system.

Pros of the Kovalkov diet

Summing up the stages of Mr. Alexei's diet, the positive aspects of the diet should be noted:

• A varied and tasty menu
• Normal serving size that satiates the body for 2-3 hours without feeling hungry
• Improving the digestive tract, removing harmful substances from the body, normalizing metabolic processes.
• Cosmetological components: elasticity of the nail plate, absence of hair loss, rejuvenation of the facial skin, muscle tone, getting rid of the double chin, noticeable disappearance of cellulite in problem areas.
• Normalization of blood circulation, water-salt balance, lowering blood sugar levels.
• Reducing carbohydrates and saturating the body with fiber.
• The introduction of physical activity and light exercise into the family life charter.

Dr. Kovalkov claims that if you adhere to this nutritional system throughout your life, then you will never have problems with being overweight, you will have a healthy digestive system and the activity of all internal organs, heart, liver, and kidneys will normalize.

A few word-for-word expressions from the book of nutritionist Alexei Kovalkov:

“Almost all overweight people went on diets at least once in their lives, exhausted themselves with physical exercises. And only a few got the necessary result. Not everyone can give up everyday pleasures, especially when these bad habits, sweets before bedtime, eating stress with chocolate, eating in fast foods, are so boring in everyday life. Not everyone can develop willpower, exercise regularly, and follow the correct diet.

This dietary system is not only affordable, effective and versatile, but also completely safe for health. The doctor proved by his own example that in 7 months it is possible to lose weight by 70 kg.

The book is designed for the thinking reader who is not looking for another "stupid diet", but strive to change his life and get rid of bad habits once and for all. And also for those who want to understand the reason for their completeness.

The publication describes the main regularities of proper nutrition, scientifically substantiated their influence on the occurrence overweight, provides practical advice on how to use the step technique in everyday life.

The book contains the stories of many of the doctor's patients who share the success and positive impressions after the diet, yes, not everything went smoothly for them, but the goal led them to a victorious finish. If they could, then you can too. "

Lina, 37 years old.

“My story is banal and simple. For a long time I was fond of sweets and confectionery, and when I began to gain weight by leaps and bounds, it became scary. Unfortunately, it is very difficult for me to immediately rebuild my body to the desired diet, so all attempts were inconsolable. Yes, several kilograms were lost, but even more returned. And then I heard Dr. Kovalkov's speech on TV, my worldview turned upside down, a goal and a desire to be better and healthier appeared. Frankly, it was not difficult. I bought his book, read it, introduced new dishes into the diet, it was exciting and interesting. The first kilograms went away very quickly, I was in seventh heaven with happiness. For over ten months now, I have been eating a healthy diet. Pains in the stomach disappeared, stool improved, digestion improved, blood sugar decreased. Even my husband began to treat me better, he was surprised by my willpower and desire to become slim and attractive, as before. Over the entire period of the diet, I lost 50 kg, this result is stable, the kilograms do not return, but on the contrary decrease. Today I have already forgotten what sweets and confectionery are, I replace them with fruits and cocktails. Life has improved, the mood is wonderful, no one else will reproach me for not eating properly))) Thank you to the doctor for such a necessary and useful work! How many people have found a second wind after reading his book. I advise you to familiarize yourself with this publication. You will not regret!"

Video about the Kovalkov diet

Have you ever wondered how to learn how to eat properly balanced and lose weight permanently? It will be about a unique method of losing weight - the diet of Dr. Kovalkov, which will not only help restore a beautiful figure, but also make your body healthy for many years. After all, the basis of the Kovalkov diet is proper nutrition and physical activity.

Alexey Kovalkov is a sought-after nutritionist in Moscow. The method of body shaping and health improvement he invented made his name famous in just three years. Kovalkov himself is a great example of the quality action of his weight loss program. The Kovalkov diet, reviews and results of which filled the entire Internet, combined the accumulated experience of nutritionists of past years. In just six months, Alexey Kovalkov was able to get rid of 52 kg of excess weight, which significantly improved his appearance and improved his health.

Diet Kovalkov, what is the essence

Surely every person who is eager to lose weight has heard more than once that the guarantee of a high-quality and correct reduction in volumes is as follows:

• exclusion of foods harmful to the body and the use of only healthy food;
• rationed amount of food per day;
• drinking plenty of clean water;
• a mobile way of life.

This is the essence of the doctor's technique. Alexey Kovalkov managed to fold simple rules healthy way life in unified system which has already helped hundreds of thousands of people. The nutritionist confidently says that by adhering to his diet for a long time, or better always, a person will be able to get rid of many ailments and live several decades longer.

Diet Kovalkov, benefits:

• the absence of endless counting of calories eaten;
• nutrition according to Kovalkov is completely adjusted to the needs of the body;
• the ability to independently compose your daily diet, taking into account taste preferences;
• no feeling of constant hunger or malnutrition.

This method of losing weight is not aimed at losing weight, but at restoring the healthy functioning of all organs and systems of a person without compromising health. In this case, the body itself will gradually, in a completely natural way, be able to get rid of unnecessary fatty layers.

Diet Kovalkov, stages

Alexey Vladimirovich's weight loss method is designed in three stages. Each of them has its own unique purpose, which will ensure proper weight loss and restoration of the body's vitality.

Diet Kovalkov, stage 1 - preparatory

The duration of this stage is four weeks. First of all, during this period, you need to learn to eat without "fast carbohydrates", which are violent provocateurs of fat accumulation. These include:

• fast food;
• all confectionery;
• flour;
• snacks;
• sweet soda;
• potato;
• White rice;
• brown buckwheat;

At the same time, you need to gradually introduce the following foods into your diet:

• beans;
• lentils;
• cereals, but only coarsely ground;
• any fruit;
• all vegetables;
• raw nuts;
• berries;
• clean water - 10 glasses a day (one should be drunk in the morning on an empty stomach).

And the second thing that must be done at the first stage is to learn how to walk as much as possible during the day. This can be walking, brisk walking, or shopping. Try to do this often. Kovalkov claims that following these simple rules, after a month, the gastrointestinal tract is gently cleansed and its work is restored. Most of those who lose weight at this stage lose up to 5 kilograms of excess weight, which is good news.

Diet Kovalkov, stage 1 - menu

• Breakfast: low-fat kefir, a handful of nuts or berries, whole grain bread, one apple.
• Lunch: any fresh fruit or vegetables, low-fat yogurt.
• Dinner: Greek salad, whole grain bread.
• Before bed: a glass of warm milk or green tea without sugar.
• During the day, it is allowed to drink green tea (no more than three cups) and water, but before meals or an hour after.

Diet of Dr. Kovalkov, stage 2 - main

The timing of this stage is strictly individual. It ends only in case of complete loss of excess weight. At this time, in addition to walking, strength exercises for all muscle groups are mandatory. Alexey Vladimirovich strongly recommends drawing up a daily routine and strictly following it from day to day. Hours of walking, meals and classes must be strictly observed. The menu of the second stage should contain the following products:

• seasonal fresh vegetables and fruits;
• berries;
• nuts;
• dried fruits;
• low-fat dairy products;
• bran;
• cereals;
• seafood (once a week);
• lean veal, white poultry or rabbit meat (1 time per day no more than 120 grams);
• lean fish (2 times a week).

Steam food, in a slow cooker, boil or bake in the oven. It is important here not to break loose, but to continue to work hard for the benefit of your health and the acquisition of the desired forms. At this stage, about 100-200 grams of excess weight is consumed per day.

Diet Kovalkov, menu of the second stage

• Breakfast: a handful of raw nuts, whole grain bread, fruit.
• Lunch: boiled turkey, fresh vegetables, apple.
• Dinner: unprocessed boiled rice with olive oil and spices, fresh cabbage salad.
• Before bed: 2 chicken proteins.

Alexey Kovalkov's diet, stage 3

If you have passed to the third stage of losing weight using the method of Dr. Alexei Vladimirovich, then you can safely notice that all the most difficult things are left behind. By this time, your weight should be normal, and your health and well-being should be in excellent condition. The goal of the third stage is to support and fully consolidate the results obtained. To do this, you need:

1. Continue to follow the basic rules of nutrition of the second stage, gradually including forgotten foods in your diet. For example, butter and potatoes, but all new products should be consumed in limited quantities and no more than 2-3 times a month.
2. Exercise. In this case, aerobics several times a week is perfect.
3. Follow the daily routine clearly and not break it.
4. From alcohol, a well-known nutritionist allows his wards to drink a little white dry wine, but only if there is a reason. For example, for a holiday.

Diet of Dr. Kovalkov, menu - reviews

The main advantage of the Kovalkov system is that each eaten product only benefits the body and improves its work from the inside. Of course, it is difficult to abandon the long-familiar harmful "snacks" forever. But with a real desire to change your appearance and restore health, this is quite possible.

The "scourge" of today - a sedentary, comfortable lifestyle, leads to the fact that people increasingly began to suffer from excess weight. And since extra pounds is a matter of not only beauty, but also health, humanity has rushed to look for a way out in various diets.

Russian doctor Kovalkov approached this issue precisely as a doctor, and not as a populist who offers quick, easy solutions. The nutritionist constantly points out that you need to find the main reason for which you began to gain weight, and not eliminate its consequences.

Practicing physician, graduate of the Medical University. Pirogov, Alexey Kovalkov himself suffered from excess weight, and, having decided to help not only himself, but also other people, he developed a certain nutrition system, which, combined with an active lifestyle, led to the fact that in just six months he lost more than 50 kg. The weight stopped at the optimal mark for his age and physique, the extra pounds never came back.

Kovalkov argues that the human body is a very delicate, complex mechanism that cannot be rudely handled, mindlessly setting various experiments on it. Each person has an individual, that is, his own set of different characteristics of the body. For example, one person eats a lot of flour, fatty, sweet, but at the same time does not recover, another eats little, limiting himself in everything, but the weight continues to grow, while energy leaves him, lethargy, apathy, and illness come from him.

The Kovalkov diet, aimed at effective changes in the entire lifestyle and nutrition, consists of four stages, passing which, a person steadily loses excess weight, while strengthening his health.

Basics of the Kovalkov diet

Official studies of the human body, all its internal processes and reactions to certain changes / restrictions, led to the fact that Dr. Kovalkov began to resolutely oppose mono-diets, strict diets, various sharp restrictions in the human nutrition system. As a doctor, he points out that as a result of such "experiments" in the body, a serious malfunction can occur, which can lead to severe irreversible consequences, and sometimes even to the death of a person.

The diet of Dr. Alexei Kovalkov, on the contrary, offers a scientific approach to solving excess weight, here are his main recommendations in solving this problem:

• the very reason for gaining excess weight is investigated and clarified;
• a person must take personal responsibility for the state of his body;
• a long-term nutritional and lifestyle program for losing weight is drawn up.

In addition to the individual approach, there are general Dr. Kovalkov's rules suitable for everyone:

• the correct psychological attitude for the time of the diet, diet is not torment, it is an improvement in health, general well-being;
• drawing up a diet - the obligatory presence of vegetables, berries, fruits, fermented milk products, bran;
• drinking enough water - at least 8 glasses a day, preferably 5-10 minutes before meals;
• support of the body with vitamins, mineral complexes;
• limiting salt intake;
• reusable meals - you need to eat every 2-3 hours in small portions;
• replacement of animal fats, proteins - vegetable;
• walking is an indispensable companion to the diet - it is advisable to walk for at least 15 minutes at a fast pace or 1 hour on a walk, having drunk a glass of water on an empty stomach beforehand. Try not to skip walks, even if you feel like watching TV or surfing the Internet instead. Exercise is an important component of your diet. If you can't go for walks in the morning, then be sure to go in the afternoon or evening.

Diet stages

The Kovalkov diet is divided into 3 stages - preparatory, stabilization and the final period - the adaptation stage. Let's consider each stage separately.

The first stage is preparatory

You are tasked with learning to walk as much as possible within 2-3 weeks (this is how long the first stage of the Kovalkov diet lasts), and it is also proposed to reconsider your gastronomic preferences. To do this, you should refuse food that contains a large amount of fast carbohydrates, which forces the pancreas to release additional insulin. In addition, reducing animal protein to the minimum allowable rate leads to the fact that the consumed protein is completely absorbed. As a result of the first stage, the gastrointestinal tract is cleansed, normal microflora intestines.

Prohibited: favorite sweet soda, all flour, confectionery products, snacks in the form of hamburgers, snacks, mayonnaise, ketchup. White polished rice, potatoes, pasta, corn, any legumes, dried fruits, sweet fruits (for example - bananas, pears, grapes), carrots, boiled beets. In no case is it allowed to consume alcoholic beverages.

During this period, start switching to fractional five meals a day. With the beginning of the diet, you begin to eat foods that gently cleanse the gastrointestinal tract, bring it back to normal, and also start correct work intestines:

• dairy products;
• bran - up to 100 grams per day;
• a small handful of nuts - up to 30 grams of nuts per day;
• vegetables - it is better to eat them fresh in the form of salads, and season with olive oil;
• fruits - Kovalkov's technique pays special attention to apples (up to 4 apples a day, it is recommended to eat them up to 18 hours) and grapefruit;
• egg white - no more than two per day.

Motivation: Charting yourself a daily weight gain chart is a great visual image and motivation for you. In addition to the schedule, you can take a photo before starting the diet in a swimsuit, many attach them to the refrigerator with the inscription "Do not eat!" weight. Which is quite normal when switching to the second stage of the diet.

Sample menu

Day	Eating
Day 1	Breakfast	A glass of kefir mixed with 2 tablespoons of bran. 30 grams of any nuts
	Snack	One or two apples
	Dinner	Broccoli or pumpkin puree soup, you can add a handful of pumpkin seeds, herbs
	Afternoon snack	Half grapefruit
	Dinner	Stewed vegetables: onion, carrot, eggplant, cabbage stew. You can use spices, but it is better to exclude salt.
Day 2	Breakfast	Fruit salad of kiwi, peach, apples, pour over the juice from half an orange.
	Snack	Tomato juice - 1 glass (no salt), exclude sweet juices
	Dinner	For lunch - a salad of fresh herbs, tomato, cucumber and sweet pepper.
	Afternoon snack	1 apple or orange
	Dinner	We make a nutritious smoothie from low-fat kefir, berries or fruits to your taste.

Drink clean water all the time as much as you want.

Pros: With such a diet and active walking every day, the body adapts, rebuilds - bad habits go away, and in their place come the right ones that are beneficial.

Minuses: With active sports at this stage, additional physical activity should be left, if any.

According to reviews, 5-6 kg of excess weight is lost during this period., which always pleases and inspires the losing weight to continue the diet. An important point- you cannot adhere to the first stage for more than three weeks.

The second is stabilization

Having received a certain result, it should be consolidated - the gastrointestinal tract works in a new way, the kilograms are lost, there is a desire and need to lose weight more.

Your diet should contain cabbage, cucumbers, radishes, onions, garlic, spinach, parsley, lettuce, apples, pears, citrus fruits (especially grapefruits), blackberries, viburnum, mountain ash, blueberries, lingonberries, pine nuts, walnuts, almonds, low-fat sour milk products. Fruits, vegetables and berries are best eaten raw, minimally subject to thermal processing, you can alternate salads with stewed vegetables for dinner.

Continuing to move towards ideal weight, we are enriching our lunch diet by adding lean beef, veal, whole boiled eggs. The ban remains on potatoes, carrots, beets, bananas, and grapes. Particular attention should be paid to fish - it is worth eating fatty fish two or three times a week so that the body receives a sufficient amount of omega-3 polyunsaturated fatty acids.

Gradually increase physical activity (add to walking, for example, squats with dumbbells, jumping, bending, swimming, cycling, dancing). In this period strength exercises nutritionist Kovalkov attaches particular importance to the fact that the body must continue to lose body fat and restore, build up muscle mass that was lost in the first phase. From the moment you started power training, cereals can be introduced into the diet (it is better not to boil them, but to steam them in boiling water or pour kefir overnight). Moreover, they are used only on days of power loads. The duration is individual, as it directly depends on the "ideal" weight that you decide to achieve. The main thing that happens at this time is that the body is completely rebuilt, all the foods consumed bring pleasure and benefit. During this period, the amount of proteins should be brought to 80-100 g per day, bran is eaten every day up to 100 grams.

Sample menu for the 2nd stage

Day	Eating	Products and dishes for the Kovalkov diet
Day 1	Breakfast	Yogrut or kefir - 200 gr. Yogrut only natural, no additives
	Snack	One or two apples
	Dinner	Fish soup (for example, hake) or fish and herbs baked in foil, vegetable salad.
	Afternoon snack	Half grapefruit or orange
	Dinner	Lettuce with radishes, two egg whites. As a dressing - olive oil.
Day 2	Breakfast	Steam omelet from 2 eggs with herbs. Tea or coffee.
	Snack	Herbal tea
	Dinner	Cheesecakes in the oven on semolina.
	Afternoon snack	1 orange
	Dinner	Lazy stuffed cabbage rolls with meat
Day 3	Breakfast	Cottage cheese casserole or low-fat cottage cheese
	Snack	1 apple
	Dinner	Chopped cutlets from chicken breast, salad of herbs and vegetables
	Afternoon snack	A glass of kefir
	Dinner	Baked or boiled fish - 200 gr. Iceberg lettuce salad, cherry tomatoes
Day 4	Breakfast	Steamed buckwheat porridge on water, a glass of kefir
	Snack	Apple or orange
	Dinner	200-250 gr of boiled veal, tomato and cucumber salad
	Afternoon snack	A glass of tomato juice
	Dinner	Tuna salad, arugula, cherry tomatoes. Herbal tea
Day 5	Breakfast	Cottage cheese seasoned with kefir, dill, parsley.
	Snack	Herbal tea
	Dinner	Boiled brown rice with chicken cutlet.
	Afternoon snack	1 orange
	Dinner	Light salad of cucumber, bell pepper, grain cottage cheese (4-5 tablespoons), spices to taste.
Day 6	Breakfast	Smoothie from kefir, berries / fruits or vegetables to your taste
	Snack	1 fruit of your choice or a handful of nuts
	Dinner	Avocado, tomato, grain cottage cheese, greens salad. Dressing - olive oil.
	Afternoon snack	A glass of kefir
	Dinner	Lightly salted trout salad (salmon is possible) - 250 gr. and vegetables (radish, 1 cucumber, Bulgarian pepper). Dressing - natural yoghurt.

Good to know: If suddenly the weight stops and stands firmly in one place, you can arrange a small shake-up to the body - 1-2 times a month during the day, there are only watermelons, or viscous rice porridge cooked in water with the addition of finely chopped dried apricots.

And, of course, you can eat fruit as well as dried fruit between meals. We introduce all additional products into the diet gradually, in small portions. The menu turns out to be more varied and delicious.

pros this stage: the body fully adapts to the new life, the weight is finally normalized, the body feels light, the desire to move more grows.

Minuses: you have to make an effort to put together a new menu for every day.

The third is the period of adaptation

The body, already accustomed to an active lifestyle, having lost excess weight, looks great, the gastrointestinal tract works like a clock, food brings pleasure, so it's time to add some foods to make the diet more interesting and rich. The third stage lasts from one to one and a half years.

Add a little bread, preferably bran or grain bread, 250 grams of red wine for dinner, baked potatoes, dark chocolate. Portions for breakfast, lunch, dinner can be increased, but do not overdo it!

All products that you add during this period should be in small quantities. Sometimes you can use butter for breakfast, the taste of which has already been forgotten.

Throughout Kovalkov's diet, you need to drink pure filtered water in the quantities that the body requires - as much as you want; a nutritionist advises to always have a bottle of water on hand. Such drinks as green tea, herbal tea, coffee, rosehip infusion, sugar-free compotes are not prohibited, the main thing is to drink them in reasonable quantities.

How not to break

• of the multitude delicious dishes choose the most useful ones in your opinion;
• remember that alcohol increases appetite, it is better to give preference to dry wines;
• in no case starve, it is better to eat often (5-6 times), but a little;
• do not give up sports and walking - if you have achieved the result you wanted, then you need to keep it. Movement is health!
• do not limit yourself in a variety of foods, it is difficult to stretch on only cucumbers or cabbage, use the whole range of healthy foods to make your diet rich and balanced.

To maintain a figure, first of all, you need to avoid fatty foods, but fats are not only lard, but also boiled sausages, sausages, and other foods that we do not consider fatty. Below are some tips on how to reduce your fat intake.

NO fatty foods

• give up products fried with fats, it is better to eat stewed or grilled dishes;
• try to choose foods with a low fat content, for example, milk or fermented baked milk up to 1.5%, kefir up to 1%, low-fat varieties meat (chicken, turkey), fish;
• it is advisable to give up bakery products, cakes, fondant, and other sweets;
• it is better to use lean meat or fish for making soups;
• when cooking meat, trim off all visible fat and skin.

Before starting the Kovalkov diet, be sure to visit a doctor! If your excess weight is 40 kg or more, then it is advisable to carry out all stages of the diet under the supervision of a nutritionist!

Don't forget about the skin

So that the skin during the diet does not become flabby, does not sag, it is better to carry out small cosmetic procedures.

Daily exfoliation with a scrub

Benefit:

Peeling will gently remove old cells, promote the growth of a new epidermis, young and therefore elastic. After peeling, the skin should be moisturized with a cream, better nourishing or firming. For dry skin, creams that include cocoa butter or olive oil are suitable.

Coenzyme Q 10

Benefit:

It is a natural substance necessary for the production of cellular energy, which stimulates the work of cells in the deep layers of the skin. What to do with him? Rub in a few drops along with face and body cream. It will give the skin silkiness, softness and will not allow sagging.

In addition, coenzyme Q 10 is indispensable in a situation familiar to all women - with stretch marks, which it will help get rid of. To do this, you can take capsules with coenzyme Q 10, it is advisable to consult a doctor in order to determine the dosage.

Kovalkov and his patients about the first stage of the diet: