Diet Kovalkov: a menu for a week and for every day. Essence, contraindications, reviews, results of weight loss diet Kovalkova

Mono-diets, where you need to starve, exhaust the body and bring huge harm. They are replaced by diets, in which you can fully eat and lose weight - this is the diet of Dr. Kovalkov.

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

Wrong methods of diets spoil female health and the results do not exceed expectations. From this article you will learn a very effective and efficient diet of Alexey Kovalkov , which will certainly bear fruit in the form of a slender body.

How much can I lose weight on the Kovalkov diet?

Alexey Kovalkov is one of the most famous nutritionists who invented his own method of weight loss . It consists of several stages, a detailed description of which you will learn below. This technique is described in the books of the nutritionist , his blog and is a frequent topic for discussion in women's TV shows.

Doctor Kovalkov's diet is becoming more popular, because it is a chance to lose weight without fasting

If you intend to lose weight and do not return to former forms, this article is for you. Thanks to the method described below, you can lose weight to 27 kg for 4 months. Some women manage to lose about 7 kg in 2 weeks.

Try and you specified diet Kovalkova, perhaps your results will surpass the rest.

Video: Dietitian Alexei Kovalkov about the best diet

Express diet Kovalkova "Minus size"

Very effective express diet was offered by Dr. Kovalkov under the name "Minus size" .It is designed for girls and young people who dream of a month to lose to 10 kg of excess weight. And this method does not imply fasting, but rather teaches people to eat properly and fully.

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

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

The book "Minus size" thanks to a well-known author worth a lot of money. It is quite voluminous, but a lot of information in it about the methods of proper nutrition, proteins, fats, carbohydrates and their correct combination.

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

• Meat types and nonfat fish
• Lowfat curd and other dairy products with a minimum fat content
• Any first-stage vegetable oil
• Vegetableswith a minimum starch content
• Nuts

Under the ban during a diet:

• Various sweets, including sugar( honey, chocolate, sweet drinks - all excluded)
• Flour products - pasta, bread banned
• Groats
• Juices with excess sugar

The "Minus size" diet prohibits the use of fast carbohydrates

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

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 hateful pounds. Therefore, before proceeding with this rapid weight loss consult with your doctor, because the lack of certain foods in the diet can adversely affect your health.

The essence of the diet Kovalkov

On the personal diet methodology Alexei Kovalkov can tell in full detail, as tried it on himself. With the gradual implementation of its methodology, a well-known nutritionist has lost 50 pounds of excess weight to the .

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

Doctor Kovalkov opponent mono-diet, in which the body receives less than the necessary substances

All those who want to lose weight after taking the doctor Kovalkov and after all the steps of the prescribed recommendations, not only get rid of excess weight, but completely change the way of life.

The dietician believes that all strict diets, mono-diets and fasting on certain days of are ineffective .His technique involves limiting the consumption of foods with an excessive amount of simple carbohydrates and the use of vegetable fats instead of animals.

The essence of the Kovalov diet consists of from three stages:

• Finding out the reason why a person has overweight
• Controlling nutrition, promoting proper nutrition
• Setting goals and gradually but surely achieving them

The main thing the dietician insists on is this is the moral and psychological attitude of .It is important not only to close the refrigerator in time, but also to find the strength of to cope with the possible bad mood in connection with the lack of your favorite sweets and rolls in the diet.

Kowalkov Diet, allowed products

Kovalkov's diet means not only the reception of certain products, but also the physical activity of the .According to the requirements of a nutritionist, to pay attention to physical exercises is not less than 40 minutes daily.

Kovalkov's diet allows a large number of products from which you can prepare delicious dishes

Fried food is prohibited by , preference should be given only to food for a couple. Nutritionist does not recommend eating during a diet:

• All products in which sugar is present - honey, jam, ice cream, sweet juices and water, etc.
• Potatoes, pasta, white bread
• Cereals, especially rice
• Corn
• Smoked meat and overly salty foods
• Semi-finished products
• Foods with food additives
• Alcohol especially beer( exception can be made for table wine)

In priority for those who want to lose weight should be:

• Vegetables in different forms - both raw and steamed or baked
• Dairy products with a minimum fat content
• Berries and fruits( except grapes and bananas)
• Low-fat fish and meat

Vegetables and fruits are the basis of the Kovalkov diet

A daily intake of of at least 2 liters of water is a prerequisite for a diet. Thus, you can wash out toxins from the body and slightly weaken the feeling of hunger, filling the stomach with liquid.

sure to stock up on vitamins, because the exclusion of certain products, and even the use of the amount of water your body need supply micro- and macronutrients , to resist infections and diseases attacking a weakened immune system.

Be guided by the principle "all in moderation" , in order not only to purchase beautiful shapes, but also to have a healthy blooming appearance.

Kovalkov's Diet I stage

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

• No need to calculate calories
• balanced eating right
• Choice of diet and compiling the menu according to your own preferences of a particular set of
• products No need for restrictions in meals

Diet Dr. Kovalkova very comfortable and stick to it easily

first stage is a preparatoryand lasts an average of about a month. In this period, you just need to be morally not to look in the ice cream shop windows and turn away from the stands with fresh pastries.

The main thing is to to abandon the fast carbohydrates , these include fast foods, various pastries and sweets. With the use of such products, the pancreas almost immediately produces insulin.

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

Kovalkova meal you must make 5 times a day

number of meals at the first stage - 5 times, portions of individual size, but overeating is still not worth it. Compulsory use of 2 liters of water per day.

If you start to gradually give up harmful products, GIT will be cleared , its work will be normalized, and the microflora will recover.

Nutritionist insists on the use of protein foods, instead of carbohydrate. In the first phase dieters have observed excellent results - at 70% participants weight decreased by 3-4 kg for the first 2 weeks .After successfully passing the first stage, go to the second to achieve even more spectacular results.

Kovalkov's diet II stage

The second stage of is the main one and further strengthens the results obtained due to physical activity. To begin with, it is required to introduce the active walking into the sport mode .Begin gradually exercise - from three times a week to daily sport walking.

Kovalkov recommends moderate exercise

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

At the second stage the body must already get used to the in the absence of harmful carbohydrates. Weight decreases not so much, but stable - about 200 g per day .The time for weight loss in the second stage is unlimited - with a stable weight reduction, you should continue to study and eat until the balance shows the coveted figure.

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

Slowly begin to eat lean meat and fish with together with skimmed milk products and .

The dairy products, meat and fish

gradually need to be included in the diet. The third stage of the is final, although it does not stand out as a separate section, but is also very important. At the third stage, the person has already become accustomed to the diet, his main task now is to support the result.

The amount of food can be increased and little by little introduced into the diet forgotten creamy oil and white bread .But the majority of those who achieved positive results do not want to return to the consumption of products that can restore their former weight.

Also it is necessary to leave in the same quantity the use of water and active physical trainings. Fixing period - from 1 to 1.5 years .

The final step usually leaves the results obtained for a long time, provided that you do not neglect the rules of and consume harmful food.

Video: How to lose weight with the mind? Tips Kovalkova

Menu diet Kovalkova for every day

For a more graphic picture we provide an approximate menu so that you have an idea of ​​the approximate diet according to the diet of Alexey Kovalkov:

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

The menu with a diet consists exclusively of products useful for the body

This is an approximate menu for the day, you can add to the dried fruits nuts, kefir substitute skim milk or changeingredients according to individual preferences, but according to the list of allowed products.

Kovalkov diet menu for the week

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

• Breakfast - 200 ml kefir and handful of nuts
• Lunch - 2 apples
• Lunch - fruit salad or 1 grapefruit
• Dinner - 250 g vegetable salad with olive oiland 20 g of
• cheese 2 hours before sleep - a glass of warm milk, you can add quite a bit of honey, not more than ½ tsp

Menu for a week excludes consumption of fast food and high-calorie food

Day three:

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

Day 4:

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

Day five:

• Breakfast - 100 grams of bran with dried fruits, a cup of greentea
• Lunch - a glass of non-fat yogurt
• Lunch - 200 grams of steamed vegetables, 100 grams of chicken meat
• Dinner - fruit salad
• 2 hours before bedtime - 1 grapefruit

Grapefruit in the Kovalkova diet is given a special place, because this is the famous fat burner

Day Six:

200 grams of ryazhenka

Lunch - handful of nuts and dried fruits

Lunch - 200 g of fish, vegetable salad

Dinner - 2 apples

2 hours before sleep - protein of 2 cooked eggs

Day 7:

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

This is an example of a weekly diet ccording Kovalkova diet. Optionally, you can modify the components according to the list of allowed products. The result will definitely make you happy.

Thanks to Kovalkov's technique, excess weight is concealed in front of

Kowalco's

diet recipes After learning about the approximate menu, you can ask about recipes for cooking salads or meat, fish .For the sake of convenience, let's cite an example of several simple dishes:

• Salad cottage cheese-tomato - cut 2 tomatoes and mix with 100 g low-fat cottage cheese, pour olive oil and sprinkle with lemon juice
• Cabbage salad - chop the white cabbage, mix with chopped Bulgarian pepper, sprinklegreens and season with olive oil
• Peking salad with beans - cabbage of cabbage cabbage cut or tear the sheets and mix with canned or boiled beans, add greens and olivesoil
• Baked fish / meat - fish or meat with your favorite spices, grease with olive oil. In the foil, spread a layer of carrots and onions and put the selected product there, oven for 40 minutes

Diet greets various salads from vegetables and fruits

These recipes will become for you a find of during a diet, as almost every day of your life will includeyourself vegetable salads or meat / fish dishes.

Diet Kovalkov, contraindications

Kovalkov's diet is quite effective, but even for it there are certain contraindications to . Therefore, before you go on a diet, you need to consult a doctor who will determine if the diet is right for you.

Women who breastfeed , pregnant women should give up such diets. First of all, think about the child, and already after giving birth to and breastfeeding pay attention to yourself. We do not urge you to forget about caring for yourself, in any case, but a diet in this situation is not the best solution.

Breastfeeding mothers and pregnant women should better abandon any diet

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

Again, this is not an appeal to eat without measure, and the recommendations of to balanced, full-fledged nutrition .Since chronic diseases have the property of exacerbating and health problems even with a beautiful body will not bring the desired effect.

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

Diet Kovalkova: reviews and results of weight loss

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

Thus, losing weight when performing all the recommendations of will certainly see the result of , but at the same time, health will not be negatively affected by the effects of the diet.

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

Reviews of women who have used the technique of Dr. Kovalkov, basically only positive .Many laudatory words are said that despite the absence of strict limitations in the food , kilograms go away in front of .The body is full, but the body is slender.

The results amaze with their figures - 27 kg for 4 months. These are significant indicators. And what can I say, if the author by his own method lost 50 kg ( just think!) For six months.

Therefore, anyone who does not have a contraindicated diet can try on the development of a dietician Kovalkov to have an impression of the effectiveness of the diet.

Video: Dr. Kovalkov's Diet