Text: Olga Sergeeva

Photo: TS / Fotobank.ru, Dmitry Ternovoy

In just three years, the author's diet of Alexei Kovalkov has gained immense popularity: the Russian doctor has rediscovered the basic values ​​of classical dietetics. Eat the right foods in the right amount, drink plenty of clean water, do not sit still ... These simple rules are known to every lover of diets. However, within the framework of the Kovalkov method, they practically for the first time developed into a clear and well-thought-out system, on which the author himself lost more than 50 kg in just six months!

Who are you, Dr. Kovalkov?

Today, the Russian nutritionist, Doctor of Medical Sciences Alexei Kovalkov, according to leading business magazines, is one of the most demanded nutritionists in Moscow. His face is well known to viewers of the largest television channels - Dr. Kovalkov willingly advises on healthy eating and weight loss on popular shows and talk shows.

However, even ten years ago, Alexey Kovalkov would have made a much less pleasant impression on viewers who dream of losing weight - he himself suffered from excess weight. And this is what made him, a professional attending physician, a graduate of the famous Medical University. Pirogov, to be interested in creating a nutritional system that is complete from the point of view of a physician. The first tester of the Kovalkov diet was Kovalkov himself - in six months he lost more than 50 kg.

Having developed, based on his own experience, one of the most thoughtful and safe diets from the point of view of health, Alexey Kovalkov founded his own clinic, where more than 3 thousand people have already successfully lost weight. In addition, Alexey Vladimirovich outlined the essence of his methodology in two books - "Victory over weight" and "Losing weight wisely!" Judging by the many satisfied reviews on the forums and the unflagging interest in the Kovalkov method, tens of thousands of Russians were able to lose weight and change their lifestyle, guided by these publications as a complete guide for losing weight.

Kovalkov's diet against diets!

The fundamental point in the nutritional method of Alexei Kovalkov was his decisive and somewhere even aggressive criticism. modern approach to weight loss. Dr. Kovalkov is against any mono-diets, strict diets and, in general, the principle of a sharp restriction on the amount eaten. In his opinion, if a person regulates weight by periodic "dieting", this leads to alternation of periods of fasting and drunken gluttony and, subsequently, to irreversible psychological changes. “Any ban sooner or later comes back to you with an irresistible desire,” Kovalkov is sure, comparing a starving person on a diet to a prisoner awaiting release with the intention of making up for lost time.

Striving only to reduce your weight at any cost, you will not achieve success. Because, as the English say, you can't be too rich or too slim. Having become thin as a result of starvation, a person acquires the fear of gaining the hated kilograms again and invariably wants to become even lighter; such tactics not only shatter the nerves, but in advanced cases can lead to anorexia.

To gain and maintain a healthy weight, you must:

• understand the reason why you have the extra pounds;


• realize the responsibility for the state of weight (the doctor will not lose weight for you!);


• correctly and specifically formulate your goals, taking into account the long-term perspective.

The credo of the Kovalkov diet: everyone has a chance to become healthy and slim, without arranging for themselves executions. The main thing is to accept the mechanism of weight loss, and the awareness of the benefits for the body will become the main motivation. Most diets and "magic" methods, such as fat burning pills, stellar exercise complexes or golden needles in the ear, assume that you are not taking care of your slimness, but something from the outside. The Kovalkov diet makes the person losing weight responsible for what is happening. And, if you take this approach, the result of the Kovalkov diet is not long in coming.

Better to see once ...

Don't be a victim of a tight spring

Dr. Kovalkov compiled a professional diet, following which, you can influence the entire set of body systems in a complex and gradual manner. Only constant work on yourself allows you to lose weight and maintain a normal weight without harming your health, and the Russian nutritionist has proved this by his own example. The main task set by the Kovalkov diet is to help cope with food addiction (and, first of all, addiction to sweets), and not overweight. It will go away by itself when you start eating what you need, in adequate quantities and at the right time.

Benefits of the Kovalkov diet:

• lack of fanatical accounting for the number of calories consumed;


• healthy balanced diet taking into account the required proportions of proteins, fats and carbohydrates;


• the ability to independently choose food and make up the right diet;


• no need to starve and constantly limit yourself in nutrition (with consistent adherence to the stages of the diet).

The purpose of the technique is to change the metabolism, and this individual process, which is dangerous to whip up, otherwise there is a risk of becoming a victim of the "compressed spring effect" and getting back the lost weight too quickly. The doctor does not name specific terms, but promises: if you follow the Kovalkov diet, weight loss is a matter of time. The main thing is to keep your distance!

Have you decided to lose weight according to the Kovalkov method on your own? Before you start new life without the annoying extra pounds, go through at least the simplest examination at the clinic. In the event that you suffer from serious and chronic diseases, refrain from diet and consult a doctor. It is also highly discouraged to fight for a slim figure without the full-time support of a specialist if your excess weight exceeds 30 kg.

Stages of the Kovalkov technique

The author divided his methodology into three conditional stages: preparatory, main and supporting. Each of them has a different meal plan. In addition to changes in the menu, losing weight will see tangible changes in the dynamics of life: the Kovalkov technique pays great attention to aerobic exercise in the form of walking. And at the decisive stage of following the method, when metabolic changes are already in full swing, and the body is capable of new achievements, strength exercises are added to aerobic loads.

The nutritionist is sure that it is regular activity in the form of a simple walk that provides an optimal load on the body's systems, without causing, at the same time, discomfort from sudden changes in the way of life. Indeed, if a visit to the gym for many of us becomes a whole enterprise, which takes a long time to prepare and which is so easy to miss to just walk, no special preparation or expense is required.

A little more detail about each stage of the methodology of Dr. Kovalkov:

• 1 Preparatory stage. Lasts 2-4 weeks. Losing weight is faced with the task during this time to learn to walk as much as possible during the day and to unlearn the main evil of modern gastronomy - "fast carbohydrates". These include fast food, flour, confectionery, snacks, sweet soda, in a word, everything that makes the pancreas instantly release insulin. Simultaneously with parting with the "sweets" during the preparatory stage, gentle cleaning is performed gastrointestinal tract and the normalization of its work. This effect is due to the restoration of a favorable microflora. The goal of the first stage of the Kovalkov diet is to prepare the digestive tract for assimilation of the maximum amount of protein. The vast majority of those losing weight at this stage are encouraged by a good result, losing about five kilograms in the established 2-4 weeks.
• 2 The main stage. At this stage, in addition to active walking, strength exercises are gradually introduced: the weight is steadily decreasing, and the work of the body's systems continues to normalize. The dietary restrictions are not as strict as in the preparatory phase, the portions are quite large, and the main goal is to teach the body to get the benefits and pleasure of the right foods in the right combination. It takes 100-200 grams per day, and the stage is considered completed when you reach your normal weight (you will find the formula for calculating this indicator below).
• 3 The final technique and weight-holding stage. This stage lasts 12-18 months. During this time, the body gets used to the new way of life and "consolidates" in the role of a slender, fit body. Strength training is no longer necessary, but walking under the control of a pedometer continues to play an important role. Meals are built on the principle of following a few simple rules for combining products.

"What to eat to lose weight?" Favorite products:

The first stage on the Kovalkov diet: the right start

Each of the stages of the diet according to the Kovalkov method has its own approach to the menu. At any stage, vegetables, if possible, are eaten raw or in the form of a salad, meat and fish are boiled, steamed or baked. Cereals are steamed with boiling water. You can make mashed potatoes, soup, stews from allowed products - there are no restrictions in the form of serving. You can give free rein to your culinary imagination, remembering, however, that fried is under the expected prohibition and it is necessary to refrain from canned food, deep-fried food, fast food and semi-finished products.

At the first stage of the Kovalkov diet the consumption of animal protein (both meat and poultry, fish) is excluded, and foods with a glycemic index (GI) above 60 leave the diet. glycemic index, for example, possess sweets, baked goods, white rice, beets, potatoes, pasta, carrots.

Low GI vegetables, legumes, minimally processed grains are preferred at this stage. You can eat egg whites (it is recommended to eat the whites of two eggs before bedtime), nuts (pine, almonds, walnuts - you must definitely eat a handful for breakfast), dairy products, cheese (feta cheese, Adyghe). It is important to carefully control the consumption of fats, but you cannot completely abandon them, limiting the daily "dose" at around 30 g.

Bran plays an extremely important role on the stage of the first stage of Dr. Kovalkov's methodology. The consumption of bran at this stage of the diet must be gradually increased, bringing up to 100 g per day and always washed down with water or a fermented milk drink. Bran by the way is an excellent means of fighting hunger!

Strong alcohol and beer are excluded from the diet (if you follow the Kovalkov diet, you are allowed to drink red dry wine, but not more than 250 ml and only for dinner), honey, chocolate, dried fruits. From fruits, the author of the diet especially advises to "lean" on apples - their use helps to cleanse the intestines. However, keep in mind that fruits are preferable to eat in the morning, as they contain some amount of sugar.

During the initial period (2-4 weeks), it should be eaten in small portions five times a day. Serving size is an individual matter. Choose the amount of food so as not to feel hunger, but you should not feast either. Please note that lunch in the usual sense and at the usual time is excluded at the first stage. Remember to drink at least 4-5 glasses of plain water. An obligatory addition is walking at a pace that is comfortable for you, but always daily.

The first stage of the Kovalkov diet is not in vain considered the most difficult: many are faced with the "withdrawal syndrome" of fast carbohydrates and animal proteins, experiencing real "withdrawal symptoms". In the early days, fatigue and irritability are not uncommon, even bad dream- this is due to the fact that the concentration of fats and their decay products in the blood is off scale. To smooth over these unpleasant side effects, the developer recommends spending more time in the sun and taking L-carnitine, which helps burn fat in muscles with increasing aerobic activity (during the preparatory stage, it is important to gradually increase the amount of time spent on your legs, trying to reach 16 thousand steps per day in 4 weeks) ...

The second stage of the Kovalkov diet: weight loss tricks

The second stage of the Kovalkov diet when observed in his clinic, it is calculated individually, depending on how the body reacted to the first stage. The menu is compiled according to the same principle. At this time, metabolic processes change in an intensive mode. Separately, it should be said that women should "guess" the entry into this stage from the second (progesterone) phase of the menstrual cycle.

At the beginning of this stage, it is important to immediately start accustoming yourself to a clear daily routine that you plan on your own, depending on your employment and temperament (but the time for eating, walking and resting from day to day should be the same). And at first it is important to save energy, taking care of the metabolic restructuring of the body. There are still five meals, but they are redistributed - you have lunch again!

From the foods in the diet, cabbage, cucumbers, radishes, onions, garlic, spinach, parsley, lettuce, apples and pears, citrus fruits (especially grapefruits), blackberries, viburnum, rowan berries, blueberries and lingonberries, cedar and walnuts, almonds, low-fat dairy products. For breakfast you can eat ground in a coffee grinder buckwheat with bran and almonds (2 tablespoons of cereals for 1 glass of kefir).

Gradually, portions of protein are introduced into the lunch menu in the form of low-fat cottage cheese, lean beef, veal, white chicken and turkey meat, fish (seafood should be consumed at least 2 times a week), and seafood. For breakfast, you must continue to eat a handful of nuts, and before bed - two squirrels (not two eggs!). Now you have entered the main, "cruising" mode of the Kovalkov diet. Protein consumption at this stage should not be less than 70 g per day (how to calculate the optimal amount of protein for yourself, see below), it is recommended to eat meat food with vegetables, and, for example, fish - with cottage cheese.

The second stage of Dr. Kovalkov's diet, consisting of two stages, is the main one in his methodology. Its duration is individual and can be as long as several months or a year or even more. During this time, you are, in essence, teaching your body to live by new rules and reaching a normal weight. To find out for yourself this indicator, use Broca's formula.

Calculation of the normal weight according to Broca's formula

Normosthenic type(proportional rib cage). Normal weight is:

• growth minus 100 with growth up to 165 cm,
• growth minus 105 with a height of 166-175 cm,
• growth minus 110 with a growth of more than 175 cm.

Asthenic type(narrow chest) minus 10% of the resulting figure.

Hypersthenic type(wide chest) plus 10% to the resulting figure.

Individual calculation of the amount of protein per day for the second stage of the Kovalkov diet: Normal weight X (multiply) 1 g - (minus) 15%.

Observing the menu of the second stage of the Kovalkov diet, follow the arrow of the scales - when you have 10% of excess weight left, start to introduce strength loads into the company for walking. With the start of training, the menu includes cereals.

Second stage: weight loss stimulus - loading days!

During the second stage, the weight decreases slowly. If he is "stuck" at one mark, it's time to arrange a day that Kovalkov calls "loading" - the amount of food is sharply increased by half, which "shakes up" the metabolism. On "loading" days, eat foods that are low in fat and high in slow carbohydrates and proteins (vegetables, cereals, fruits high in fiber). And also don't forget about water. The frequency of "loading days" is once every 2-3 weeks.

Also, no more than once a month, you can, if desired, carry out "cleaning" rice or watermelon days. If you have a watermelon day - from morning to evening, eat only watermelons without limiting the amount eaten. A rice day, in fact, stretches over two days - during this time, you are supposed to eat a pan of rice porridge prepared according to a special recipe:

• Cook 230 grams of brown rice, constantly adding water, until completely boiled. Add a glass of finely chopped dried apricots, a little salt, spices (for example, curry), stir well. Bon Appetit! During the rice day, you can drink unlimited water and green tea.

The third, final stage of the diet of Dr. Kovalkov

It is assumed that by this time losing weight (more precisely, losing weight) had already gotten to know his body enough, realized his comfortable weight and learned to live in a “new” body and negotiate with it. Dr. Kovalkov deliberately does not give his readers precise instructions about the menu, limiting himself to recommendations and their explanation: it is assumed that, knowing the basic mechanisms, a person will make himself a healthy and varied diet.

In the third stage the task is performed with the help of a properly selected diet and an easy, but constant aerobic load to maintain the desired weight for the next 2-3 years, therefore, the basic rules mastered during the second stage continue to operate.

The list of products at the final stage of the Kovalkov diet is gradually expanding, but their glycemic index and the amount of fats, proteins and carbohydrates are still under control. Portions can also become larger, and it is important to make all the changes very smoothly, gradually returning to the diet already forgotten ones, for example, butter and baked potatoes. If, of course, you want to, many of those who have experienced the effect of the Kovalkov diet admit that food habits change once and for all. And they easily walk several kilometers a day. Just because they got used to buns and got used to walking.

What and how to drink on the Kovalkov diet

High-quality drinking water stands on an imaginary pedestal in Dr. Kovalkov's food system. The restructuring of the body's metabolic processes, even if it is gradual and thoughtful, becomes a serious burden. If you drink enough and, most importantly, constant doses, toxins, salts and metabolic products are removed without problems. In addition, providing a load on the kidneys, water activates the production of adrenaline by the adrenal glands, and this hormone speeds up the metabolism.

How much to drink on the Kovalkov diet? The doctor himself recommends the following: always keep a bottle of clean water on hand, wrapped in a bright strip of colored tape. As soon as your eyes fall on the bottle, take at least a sip. Drinking is about uniformity, not quantity. And to find out how much water your body needs per day, divide your weight in half. The resulting value is approximately the required volume of water in ounces (1 ounce - 30 ml).

You need to drink water before eating, and not after - so it will not "carry away" gastric juices and will not change their concentration. The older a person is and the more problems he has with the gastrointestinal tract, the longer the pause between drinking and eating should be (up to 30 minutes before meals and up to one and a half hours after).

To combat the feeling of hunger, which suddenly arose out of place, when the planned meal is still far away, Dr. Kovalkov recommends using not any water, but alkaline (low or medium mineralization). Such water reduces appetite, relieves acute hunger and allows you to get satiated with less food.

And be careful with the water temperature! Cold water not only threatens sore throat, but also aggravates the feeling of hunger: washing down food with an ice drink, it is impossible to get enough (fast food chains know about this and put this mechanism at their service).

When following the Kovalkov diet, you can also drink green tea - up to 4 cups a day, without sugar. Coffee is also not prohibited, but only without sugar and in reasonable quantities.

The "scourge" of today - a sedentary and 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 I approached this issue professionally precisely as a doctor, and not as a populist who offers quick and easy solutions. The nutritionist constantly points out that it is necessary to find the main reason for which the weight began to gain, and not to eliminate its consequences.

Briefly about Kovalkov and his method

Practicing physician, graduate medical university them. 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, together 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, and the extra pounds never came back.

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

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

Basics of the Kovalkov diet

Scientific research human body, of all his internal processes and reactions to certain changes and restrictions, led to the fact that Dr. Kovalkov resolutely opposes mono-diets, strict diets and 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 serious irreversible consequences and even 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 his own state of the 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:

• correct psychological attitude for the duration of a diet, diet is not torment - it is an improvement in health and 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 and mineral complexes;
• limiting salt intake;
• reusable meals - you need to eat every 2-3 hours, in small portions;
• replacement of animal fats and proteins with vegetable ones;
• 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 - they are a very 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.

Stages of the Kovalkov diet

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

1st stage of the Kovalkov diet - 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 proposed to make adjustments to your gastronomic preferences. To do this, you should abandon foods that carry a large amount of fast carbohydrates, which forces the pancreas to release additional insulin. In addition, reducing animal protein to a minimum permissible norm, leads to the fact that the consumed protein is completely absorbed. As a result of the first stage, the gastrointestinal tract is cleansed and the intestinal microflora is restored to normal.

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

During this period, start switching to fractional 5 meals a day. With the start of the diet, you begin to eat foods that gently cleanse his gastrointestinal tract, bring it back to normal and start the intestines to work properly:

• dairy products;
• bran - up to 100 grams per day;
• a small handful of nuts - up to 30 grams of nuts per day;
• vegetables - they are best eaten fresh in the form of salads and seasoned 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 6 pm) and grapefruit;
• egg white- no more than two per day.

Motivation: Schedule your weight change by day - this 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 moving to the second stage of the diet.

Sample menu for the 1st stage of the Kovalkov diet:

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 and herbs to it
	Afternoon snack	Half grapefruit
	Dinner	Steamed vegetables: onion, carrot, eggplant and cabbage stew. You can use spices, but it is better to exclude salt.
Day 2	Breakfast	Fruit salad of kiwi, peach and apples, pour over the juice from half an orange.
	Snack	Tomato juice- 1 glass (no salt), excluding sweet juices
	Dinner	For lunch, you can treat yourself to a salad of fresh herbs, tomato, cucumber and bell peppers.
	Afternoon snack	1 apple or orange
	Dinner	We make a nutritious smoothie from low-fat kefir and 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 and rebuilds - bad habits go away and correct, beneficial habits come in their place.

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

In this period, 5-6 kg of excess weight is lost, 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 3 weeks.

Stage two - stabilization

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

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

As we continue to move towards our ideal weight, we are enriching our lunchtime diet by adding lean beef, veal, and 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). During this period, nutritionist Kovalkov attaches particular importance to strength exercises, since the body must continue to lose body fat and restore and build muscle mass that was lost in the first stage. From the moment you started power training, porridge can be introduced into the diet (it is better not to cook porridge, but to steam it in boiling water or fill it with kefir overnight). Moreover, they are used only on days of power loads. The duration is individual, as straight lines depend 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 protein should be increased to 80-100 g per day, bran is eaten every day up to 100 grams.

Sample menu for the 2nd stage of the Kovalkov diet:

Day	Eating	Products and dishes for the Kovalkov diet
Day 1	Breakfast	Yogrut or kefir - 200 gr. Yogrut is only natural, no additives
	Snack	One or two apples
	Dinner	Puree fish soup (for example, hake) or fish and herbs baked in foil and vegetable salad.
	Afternoon snack	Half grapefruit or orange
	Dinner	Lettuce with radishes and two egg whites. As a dressing - olive oil.
Day 2	Breakfast	Steam omelette 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 chicken breast cutlets and salad of herbs and vegetables
	Afternoon snack	A glass of kefir
	Dinner	Baked or boiled fish - 200 gr. Iceberg lettuce and cherry tomato salad
Day 4	Breakfast	Steamed buckwheat porridge for water and a glass of kefir
	Snack	Apple or orange
	Dinner	200-250 gr of boiled veal and tomato and cucumber salad
	Afternoon snack	A glass of tomato juice
	Dinner	Tuna, arugula and cherry tomato salad. Herbal tea
Day 5	Breakfast	Cottage cheese seasoned with kefir, dill and parsley.
	Snack	Herbal tea
	Dinner	Brown rice boiled with chicken cutlet.
	Afternoon snack	1 orange
	Dinner	Light salad of cucumber, bell pepper, grain cottage cheese (4-5 tablespoons) and spices to taste.
Day 6	Breakfast	Smoothie from kefir and berries / fruits or vegetables to your taste
	Snack	1 fruit of your choice or a handful of nuts
	Dinner	Avocado, tomato, grain curd, 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 without restriction, or viscous rice porridge, boiled in water with the addition of finely chopped dried apricots.

And, of course, fruit can be eaten in between meals, as well as dried fruit. 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 and the desire to move more grows.

Minuses: you have to make an effort when drawing up a new menu for each day.

The third stage is the adaptation period

The body, already accustomed to an active lifestyle, having lost excess weight, looks great, the gastrointestinal tract works like a clock, food brings pleasure and it's time to add some foods to make the diet more interesting and fulfilling. 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. The portions for breakfast, lunch and dinner can be increased, but don't overdo it!

All foods 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.

Helpful tips - how not to get lost:

• choose the healthiest in your opinion from a variety of delicious dishes;
• 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 desired result, then you need to keep it. Movement is life and health!
• do not limit yourself in the variety of products, it is difficult to stretch on some cucumbers or cabbage, use the whole range useful products to make your diet rich and balanced.

To keep fit. first of all, you need to avoid fatty foods, but fats, this is not only lard, but also boiled sausages, sausages and others, foods that we do not consider fatty. Below are some tips on how to reduce your fat intake.

Say NO to fatty foods!

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

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. Drinks like green herbal tea, coffee, rosehip infusion, sugar-free compotes are not prohibited, the main thing is to drink them in reasonable quantities.

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 - tips:

To prevent the skin from becoming flabby and saggy during the Kovalkov diet, it is better to carry out small cosmetic procedures without leaving home.

Daily exfoliation with a scrub

Benefit:

Peeling gently removes old cells and promotes 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

Benefits: 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's the matter with him? Rub in a few drops along with face and body cream. It will give the skin silkiness, softness and will not sag. In addition, coenzyme Q 10 is indispensable in a situation familiar to all women, stretch marks, from 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.

Video about the Kovalkov diet from the author himself

"Diet mania" has long been at the peak of popularity. Demand creates supply, and only the lazy have not yet taken advantage of this effective way earn fame and strengthen your well-being, as the author's method of losing weight. Thousands of diets are promoted in the world, hundreds are walking on the Internet, dozens are described in books, but only a few can achieve the desired result without causing harm to health.

The cost of incredible external changes is sometimes too high. Decisive weight loss with the help of fashionable leads to depletion of the body, the emergence and exacerbation of a number chronic diseases, neuropsychiatric disorders. As a rule, the effect obtained from "quick" methods of getting rid of is fleeting and in most cases is paid for by a rapid set of additional pounds after leaving the diet.

But along with "pacifiers" that do not spare the body, there are weight loss systems proposed by nutritionists and doctors who are competent in health matters. Dr. Kovalkov is one of such specialists who has earned authority and respect thanks to scientifically based recommendations and professional practice. His unique method of losing weight allows you to get rid of the hated volumes due to the restoration of metabolism in the body.

The author's diet of Dr. Kovalkov is set out in the book "How to lose weight. Weight Management Strategy ".

The main tips from a nutritionist are as follows:

• at the initial stage follows;
• important for the successful achievement of results;
• the correct one is needed: the main goal is to improve the body, correct the disturbed metabolic mechanism with the concomitant normalization of weight;
• the diet must contain vegetables, dairy products, berries and fruits;
• correct intake of sufficient amount of water;
• it is necessary to support the body with vitamin and mineral complexes;
• exclude fats from the diet;
• limit the diet, especially at the first stage, animal proteins, replace them with vegetable proteins;
• reduce consumption (up to 6 g per day);
• be sure to move (do what is feasible on a daily basis in order to recharge with vigor and good mood, as well as strengthen muscles, ligaments and the entire musculoskeletal system).

It should be noted that Dr. Kovalkov's diet is available to everyone, but the author himself does not recommend the independent use of the technique in the presence of serious chronic diseases. In this case, the supervision of a qualified nutritionist is imperative.

Kovalkov's diet: menus and stages.

Having chosen the author's diet of Dr. Kovalkov for weight loss, you should prepare for a fairly long and rigorous work on yourself in four stages.

Preparatory stage (2-3 weeks) - weight loss up to 5-6 kg.

Target: decreased appetite, adaptation of the body to reasonable restrictions in the diet, getting rid of bad habits.

This period is intended to cleanse and restore the intestinal microflora. The main thing at this stage is to exclude carbohydrates with a high glycemic index from the menu. These foods have been shown to trigger a natural mechanism to increase appetite and promote overeating. Therefore, we must forget about any baked goods and white bread. Dried fruits, corn, carrots, boiled beets, honey and even sweet fruits are prohibited. From the daily diet, it is worth crossing out white rice, pasta and potatoes. Strict taboo on.

It is recommended to eat saturated foods, as well as fermented milk products. The menu should include coarse grains, fruits, vegetables, herbs, beans. Drinking water (more than 10 glasses a day) is very important to help the adrenal glands release the hormones needed to burn fat.

Sample preparatory menu:

• breakfast- low-fat kefir (200 ml), a handful of pine nuts and powdered ones;
• lunch- Apple;
• dinner- half a grapefruit;
• second lunch- the second half of a grapefruit;
• afternoon tea- Apple;
• dinner- 200-300 g of vegetable salad with lemon dressing (some cheese is allowed);
• before going to bed a glass of milk.

The interval between meals should be 2-3 hours.

The first main stage (10-14 days) - stabilization of the weight received at the exit from the preparatory stage

Target: "Reboot" the metabolic process by stressing the body.

At this stage, it is important to instill the discipline of daily physical activity in the form of 40-70-minute workouts recommended by the author of the diet (not traditional strength loads in the gym!), and accustom the body to fractional nutrition.

During the first main stage of the Kovalkov diet, the boundaries of the diet expand due to low-fat cottage cheese, boiled or steamed, fish and white meat.

The menu can be like this:

• breakfast- low fat yogurt (200 ml);
• dinner – fresh vegetables and boiled fish (200-300 g);
• dinner- vegetable salad (you can season with olive oil - 1 tbsp. L.);
• before bedtime the protein of 2 eggs.

During the day, during additional snacks, you can eat up to 700 g of fruit.

The second main stage (1-7 months) - weight correction to an ideal state

Target: intensive disposal of excess fat.

A rather meager diet and rules remain the same. But you need to use your maximum imagination so that you do not eat the same food within the established restrictions. It is important to fully replace complex carbohydrates and gain fiber-rich foods vegetable origin, a vital daily intake of carbohydrates at 130 g.

The third main stage (ideally for the rest of your life) is to secure your optimal weight.

Target: forget about the problem of excess weight forever.

At the last fourth, or third main, stage of Dr. Kovalkov's diet, food can be gradually diversified with cereals: barley and wheat. Micro portions of baked potatoes and brown bread may appear in the diet. Within reasonable limits, you can pamper yourself with dark chocolate and dry wine. As a result, the menu will be based on the classic healthy eating scheme. And if you manage not to go beyond such a scheme, weight problems will forever remain in the past.

Alesei Kovalkov's diet: reviews and results.

Liza, 30 years old, economist, Moscow
I never liked " folk methods", I like everything to be scientifically grounded. And in this diet there are no magic ingredients, no excesses like living on one unsalted buckwheat. Everything is clearly planned out in stages, you know how much should go away, how weight loss will occur. And most importantly, there is a stage of consolidating the result, I think this is very important. We all want not to lose weight for three months, then gain the same amount, but for the rest of our lives, so that the result remains. It's good that the diet has no serious contraindications, my kidney problems did not interfere with my beautiful figure. And the rest: everything is as written, the diet works. It is easier to comply than rigid ones, at least I didn't have any problems. And the body does not require so wildly to eat, feeling that it lacks something, everything is very balanced. Therefore, I recommend!

Vera, 44 years old, accountant, Sochi
Good diet. I did not expect miracles, but my plan was: 14 kilograms. I completed it, and now I can be proud of my reflection in the mirror. You look and every time you repeat to yourself: "I am a young man." Very inspiring for all other accomplishments! The diet itself is quite complex, but if you exert a little willpower, everything is doable. You can work, live as you used to, there is no such loss of energy that I had on some diets. I have never even worried about my health, although this diet may not individually "go", it was with my friend, she refused the diet in the first week due to stomach problems. So start with caution, but the result is good.

Vika, 26 years old, lawyer, Kaluga
Through a lot of trial and error, I found a diet that I like. At first I noticed when I saw some kind of health program on TV. Then I read it and thought. From the very beginning I was pleasantly surprised medical education the author of the diet and the fact that he is a practitioner in this field. Therefore, everything is very reasonable and at the same time simple. I experienced wild hunger only in the first week of the diet, then the body somehow began to get used to and rebuild. I quickly got involved in the game "diversify the menu with permitted products" - I tried to look for new dishes, recipes, tried. As a result, the diet became fun, not torture. After all, the main thing is the right attitude, everything else will come! I am very pleased with the results and well-being, although now I eat with restrictions, but not too harsh.

Rereading and analyzing the reviews about the Kovalkov diet, you certainly come to the conclusion that it has practically no drawbacks. It is worth trusting because its author is the owner of a weight correction clinic, which has been effectively treating obesity for more than 10 years.

Basically, this is a gradual path to building a diet according to the laws of a healthy diet. The only difficulty is that this is a long and low-calorie diet and you need to learn how to cook the right meals from healthy foods.

The Kovalkov diet is well-developed and balanced. It allows you to say goodbye to extra pounds not only without harm to your health, but also has a healing effect. If you follow all the recommendations, slowly but surely the weight goes away, and the kilograms do not return to their "familiar" places.
The recommendations of a renowned doctor are a kind of comprehensive approach that includes critical actions to strengthen and maintain health in an ideal body.

Diet according to Kovalkov video

The diet of the 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 the well-known rules into a nutritional system that was complete from a medical position, which he tested on himself, as a result of which he lost 52 kg in six months.

Theory of correct weight loss: the effect of a compressed spring or the Kovalkov diet against any diets

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

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

From theory to practice: aerobic exercise

The doctor pays special attention to aerobic exercise, namely walking. He considers daily walking to be the main key to a slender body, this type of physical activity does not require any effort and 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 until the end of your life, you can only limit yourself to walking. This factor is given so much great importance that it is recommended to purchase a pedometer.

Diet of Dr. Kovalkov: menu and main stages

1. Preparatory stage. Duration 2-4 weeks

The first stage is considered the most difficult, since against the background of the abolition of simple carbohydrates and proteins of animal origin, the body may experience "withdrawal". Take food 5-7 times a day, evenly spread over time, in small portions.

An example of a menu at the preparatory stage:

8.00 - Breakfast. A glass of fat-free 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 + feta cheese).

At night. A glass of milk or boiled egg whites.

Exclude from the diet:

• animal proteins - fish, poultry, pork, beef and any other meat;
• products with more than 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 water or fermented milk products;
• 5 glasses of water daily;
• legumes;
• cereals of coarse processing;
• egg whites (no more than two eggs per day);
• a handful of nuts for breakfast - walnuts, pine nuts or almonds;
• fermented milk products, feta cheese, Adyghe cheese;
• fats - up to 30 g;
• fruits, preferably apples - from morning to lunch;
• red dry wine is allowed - 250 g for dinner.

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

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

When observed in the Diet Clinic of Dr. Kovalkov, 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 for the night. Strength exercises are added to walking, and - to the diet. The second stage lasts until the normal weight is reached.

It so happens that the weight stops and does not go away anymore. In this case, Aleksey 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 "boot" day boosts metabolism. From time to time, once a month, it will not be superfluous to unload. To do this, you will have to eat all day only or two days - only.

3. Supporting stage

The essence of the final stage is to learn how to maintain your normal weight throughout your adult life. It is allowed to gradually introduce previously prohibited products, such as potatoes or butter. You can also increase the portion size slightly. Walking several kilometers daily cannot be neglected.

Normal weight - Brock's formula. The ideal amount of protein on the Kovalkov diet

For the normosthenic body type:

For an asthenic type of figure - minus 10% of the result found in the table.

For a hypersthenic type of figure - plus 10% to the result found from the table.

The daily protein intake for the second stage is calculated as follows: 15% must be subtracted from the normal weight - this will be the required amount of protein in grams.

Proper nutrition: rules for cooking and combining products, favorite foods

1. Eating bran, walnuts, almonds and pine nuts, and egg whites every day are favorites.
2. Drink at least a liter of water per day; drink before meals, but not after!
3. It is recommended to drink up to 4 cups of green tea without sugar.
4. Whenever possible, eat vegetables raw.
5. Brew cereals with boiling water (but do not boil).
6. Steam or bake meat, fish.
7. Combine meat with vegetables, fish with vegetables or cottage cheese.
8. Fried banned.
9. Ideal breakfast: pour 2 tbsp. l. ground buckwheat in a coffee maker with one glass of kefir with the addition of bran and almonds.

It is recommended to engage in race walking, strength exercises in the morning before breakfast for at least 40 minutes. After that, it is not advisable to take any food for an hour, except for bran and water in unlimited quantities.

Find out how effective is fashionable diet Dr. Kovalkov, how to properly lose weight on it.

If you're looking for a way to lose weight by summer, try the Kovalkov diet! Find out what is the essence of the named food system, what its menu will be.

Kovalkov's diet: how much can you lose weight?

If Dr. Kovalkov himself has lost 50 kg, then everything is in the hands of those who want to bring their weight back to normal. Diet Kovalkov offers not only to get rid of extra pounds, but also to restore vigor, mobility, well-being and state of the body. Also, the Kovalkov diet suggests not exhausting the body with starvation or depleting it by consuming non-nutritious foods, but, on the contrary, choosing foods in such a way that the body receives all the necessary substances and does not suffer from hunger and bad mood associated with malnutrition.

Dr. Kovalkov himself, eating according to his own system. lost 52 kg.

The essence of the 1st and 2nd stages of the diet of Alexei Kovalkov

Dr. Alexey Kovalkov divided the diet he developed into three stages:

• preparatory
• basic
• supporting

During each stage, not only its own special diet is provided, but also the level and form of aerobic loads to activate the metabolic processes of the body. According to Kovalkov, a daily regular walk is enough for the body's metabolic processes to be activated and regulated, and, as a result, the nutrients received by the body with food are absorbed correctly and without consequences in the form of extra pounds.

So, during the preparatory stage, according to the recommendations of Kovalkov, a person:

• walks a lot, thus activating the metabolism
• refuses "fast" carbohydrates - sweet, starchy foods, sweet soda, quick snacks
• produces gentle bowel cleansing
• gradually prepares the body to assimilate a significant proportion of protein

During the preparatory phase, patients get rid of 5 kg within 2 to 4 weeks.

During the main stage, the duration of which is individual:

• a person continues to switch to a healthy diet
• enhances physical activity
• adding a few strength exercises to walking

IMPORTANT: Healthy eating, according to Kovalkov, means eating the right foods and in the right regimen, and not restricting yourself in food. If a person eventually learns to consume the right foods, then he can afford to eat quite large portions.

If you maintain the main stage without breaking the diet, then the expected result will please - the body loses up to 200 g per day until its weight returns to normal.
The third stage is considered final and consolidating the achieved result. Its duration can be from a year to one and a half years.
This is a good time, since the body bounces back without stress, gradually, and the person gets used to correct diet nutrition, which becomes the basis of his life.

VIDEO: HOW TO LOSE WEIGHT CORRECTLY: Nutritionist N1 Alexey Kovalkov

Diet Kovalkov: permitted foods

Among the permitted foods, according to the Kovalkov diet, foods with a minimum fat content, with a low glycemic index, with a maximum protein content.
Especially the doctor insists on two egg whites before going to bed every day, on the use of protein foods during lunch and dinner.

Other permitted foods, especially for the first stage:

• dairy products
• cheese (low fat, for example, Adyghe)
• nuts, especially pine nuts and almonds
• vegetables (raw, in salads, with less beets, carrots)
• cereals (brewed in boiling water)
• meat (baked or boiled)
• fish (boiled or baked)
• legumes

In this case, it is worth abandoning:

• sweet
• fried
• canned
• fast food
• food made from semi-finished products

Can I eat beans with the Kovalkov diet?

Since beans belong to legumes and contain a significant amount of vegetable proteins, vitamins, and copes well with normalizing blood sugar levels, they are present in the list of those foods that are allowed according to the Kovalkov diet, as well as in many other diets.

Menu for the first week of the 1st stage of the diet

During the first phase of the diet, the main task is to cleanse the intestines and prepare the gastrointestinal tract for a new diet.

1. You need to eat 5 times a day and drink enough water.
2. For breakfast, you can eat yogurt (kefir, as anyone likes), nuts, dried fruits, bran.
3. For lunch - grapefruit or apple.
4. Lunch should consist of raw vegetables or steamed vegetables. For example, a Greek salad works well.
5. Afternoon snack - apple, grapefruit or other citrus.
6. Dinner - a protein of two eggs, green tea.
7. If you really want to eat, then it is quite possible to drink a glass of kefir, eat an apple even after 18.00.

During the second stage of the diet, you can and should add lean meat and fish, seafood cooked or steamed to the products that were allowed during the first stage. The doctor recommends eating animal proteins during lunch or dinner. Breakfast, as in the first stage, will consist of fermented milk products and nuts.

Kovalkov's diet menu for every day

If kefir or yogurt can be purchased ready-to-eat, you can also make a salad of raw vegetables, then how else can you diversify the menu by adhering to the Kovalkov diet?
Here are some rough recipes.

1. Chop eggplants, tomatoes, bell pepper, onions, put them on a baking sheet, sprinkle with basil and bake in the oven until tender.
2. Grate white cabbage, beat egg white into the resulting mass, form cutlets, roll them in bran, bake in the oven or steam.
3. Boil chicken breast, chill, cut into pieces. Add Chinese cabbage, cucumber, green onions to it, pour olive oil over the salad.

Salad with chicken breast and Peking cabbage is a dish for the Kovalkov diet.

Eggplants with tomatoes and peppers - a dish for the Kovalkov diet.

VIDEO: Kovalkov diet: stages of the Kovalkov diet

Diet Kovalkov, contraindications

Like any other diet, the Kovalkov diet has contraindications. And even those people who consider themselves healthy, before starting it, should discuss this option with a doctor. It is definitely not worth engaging in any diets without the close supervision of a doctor:

• children under 18 years old
• pregnant women
• people with certain chronic diseases

If a person is prescribed any other diet for any other reason, for example, in connection with diseases of the gastrointestinal tract or excretory system, then this person should adhere to it.

Book by Alexey Kovalkov Minus size

In his book "Minus Size" the doctor explains the principles of healthy eating, principles of work metabolic processes, the relativity of people's ideas about extra pounds. Most often, what many girls refer to as extra pounds, they are not, and exhausting yourself with diets can ruin your health, both physical and mental.
At the same time, overeating, to which, by the way, even many were committed famous people not eating healthy. Moderation in food, activity in life, good physical well-being and good mood are factors that will help make life happy, and not a constant worry about extra 5-7 kg of your weight.

Book of Dr. Kovalkov "Minus size".

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

The Kovalkov diet is not designed for a short period, that is, it does not belong to the number of blitz diets. It is long-term and, one might say, even lifelong. A person gradually, without stress, tames his body to a new diet and movement. The result is the normalization of weight and its fixation at a balanced level.

According to reviews, a particularly significant and visible weight loss occurs during the first stage of the diet, 5 - 6 - 7 kg in two weeks, which makes her supporters very happy. Further, the process of losing extra pounds becomes not so obvious, but it is constantly stable. So, during the second stage, about 200 g are lost daily, and taking into account the duration of this stage, in the end, the person gets rid of the fat accumulated in him and comes to the weight norm.
The final stage allows you to maintain the achieved result without harm to the body.