За несколько лет своей деятельности диетолог Alexei Kovalkov helped hundreds of people get rid of excess weight. What is the essence of his technique? What foods do you need to lose weight? You will find out about this after reading the article.
short biography
Nutritionist Alexey Kovalkov born April 19, 1962 in Moscow.At school, he studied well, never was a bully. With his future profession, our hero was determined as a teenager. Having received a certificate of secondary education, Alex went to enroll in a university to them. N. Pirogov. He successfully passed the exams and was enrolled in the medical faculty. In 1991, he was awarded a diploma from the university. Now Kovalkov could call himself a doctor.
In 2006, our today's hero passedretraining in the field of nutrition. Classes were held at the Medical Academy of Postgraduate Education. Having completed the full course, Alexey received a new specialty - “a dietitian”. Kovalkov helped hundreds of people to get rid of excess weight and to themselves. He tested his own technique. The result exceeded all expectations. For 7 months, the nutritionist dropped 80 kg.
Activities
How could a dietician lose such a huge weightKovalkov? What to eat to lose weight? The answers to these questions today are of interest to many. And there is nothing surprising. After all, obesity, along with AIDS, is not for nothing called the plague of the 21st century.
In 2010, nutritionist Kovalkov opened his ownclinic based on medical holding MEDEP. The institution statistics speak for themselves. During the existence of this clinic, over 3000 patients have been able to lose weight.
In March 2012, Kovalkov defended his doctoral dissertation. As a basis, he took his own author's methodology aimed at getting rid of excess weight.
List of books
Many people helped nutritionist Kovalki.What to eat to lose weight? The answer to this question can be found in the books written by him. In 2010, a printed publication appeared on sale, the author of which was a nutritionist Kovalkov. The book was titled Victory Over Weight. It describes in detail the methodology developed by Kovalkov. The author talks about the causes of obesity, the impact of certain products on the human body and the role of physical exertion.
In 2012, the second on the shelves appearedaccount nutritionist book - "Lose Weight with the mind!". For several days, the entire run was sold out by people who wanted to lose weight. Many liked the Kovalkov diet. Menu for a month, you can make your own. The main thing - to comply with the methods and recommendations of the author.
Transfer lectures
Today, Alexey Kovalkov as an expert is regularly invited to various TV shows, including “Test Purchase”, “Habitat”, “Taste of Life”, etc.
About what foods are there to lose weight, ourthe hero has repeatedly told in his programs that go on the Domashny channel. Recently, a dietician has been working with the owners of online forums and representatives of the print media.
The essence of the technique
Low carb diet Kovalkova becoming more popular. But before trying its effectiveness on yourself, you need to understand the essence of the methodology.
The basis of the diet based on the use of products withlow glycemic index (> 50). According to Kovalkov, it is the “bad” carbohydrates (<50) that provoke obesity in humans. Therefore, it is necessary to minimize their intake. As for the "good" carbohydrates, they can be used without restrictions. After all, they will not be stored in reserve.
The technique developed by Alexey Kovalkov,provides a built-in menu and moderate exercise. For the quickest appearance of visible results, you should train at least 40 minutes a day. This may be running, riding a stationary bike and home gymnastics.
The general rules of a diet guaranteeing visible results are as follows.
- Правильный психологический настрой.If you take the diet as anguish, you will not be able to sit on it for a long time. Therefore, adjust yourself to the idea that it is necessary to improve health and general well-being.
- Drinking 2 liters of water. Plus 2-3 cups of green tea. It is advisable to drink a glass of water 5-10 minutes before meals.
- Drawing up the menu. In the diet must be present bran, fruits, berries, seasonally and dairy products with a low percentage of fat.
- Additional intake of vitamins and mineral complexes. This will avoid problems with well-being, as well as avoid hair loss and stratification of nails.
- Limiting salt intake. But you can’t completely refuse it.
- Fractional power. Portions should be small - 150-200 g. There is a need every 2-3 hours.
- Use of vegetable fats and proteins.
- Physical activity. Take a walk in the fresh air at least 1 hour a day. Start charging in the morning with the window open.
How long does the Kovalkov diet last? Its stages are described below. Each of them has an important functional load. It is forbidden to interchange the stages of the diet and the specified set of products.
Preparation and the first stage
Any diet - stress for the body.To avoid problems with well-being, you need to prepare for the process of losing weight. Its duration is 3 weeks. During this period it is allowed to use the following products:
- legumes;
- greenery;
- vegetables (except carrots, potatoes and beets);
- cereals without deep processing;
- fruits (except bananas).
For 3 weeks you cleanse your body and get rid of 5-6 kg. It all depends on the initial weight.
It's time to start the first stage of the diet.It lasts from 1 to 2 months. For most people losing weight, it is the 1st stage that is the most difficult period. But if you survive it with dignity, then everything will go "like clockwork."
The following products are banned.
- Canned food.
- Spices.
- Fried fish.
- Fat meat.
- Smoked meat.
- Bakery products.
Soups, porridges and legumes (sources of protein) - all this provides for the Kovalkov diet. The menu for a month can be set according to your taste and desire. Let us give an example of the diet of the first stage.
- Breakfast: a glass of bran yoghurt, a cup of green tea without sugar.
- Lunch: eat two green apples.
- Dinner: make a salad of tomato, cucumber, cabbage and a few olives. We fill with a small amount of vegetable oil.
- Afternoon tea: drink a glass of vegetable and fruit juice, eat a green apple.
- Dinner: boil 2 hard-boiled eggs, drinks can be a weak tea without sweeteners.
Do not forget to drink a day at least 2 liters of pure water. This is a very important condition for weight loss.
The second stage
During this period, intestinal cleansing occurs.You need to drink at least 1.5 liters of pure water, and not more than 3 cups of green tea. This norm was established by a nutritionist Kovalkov. What to eat to lose weight? Now you all know.
Sample menu of the second stage of the diet.
- For breakfast eat bran yogurt plus a slice of whole-grain bread.
- Lunch: drink a glass of vegetable juice.
- Dinner will consist of low-fat cottage cheese (200 g) and stewed vegetables with chicken fillet or fish.
- Afternoon tea: eat fruit, but not more than 300 g
- Dinner: protein of two hard-boiled eggs, fruit or vegetable salad, seasoned with a few drops of vegetable oil.
The duration of the second stage is 30 days. You must be prepared for the fact that the weight will not fall as intensively as at the previous stage.
The third stage
Our task is to consolidate the results obtained fortwo previous stages. At this stage, you can add sweet, flour, refined rice to the diet. And all this in reasonable quantities. You can not mix carbohydrates and fats in one meal. Make sure that the daily amount of fat does not exceed 60 g.
The third stage does not have any time frame. It lasts the rest of your life. If you want to keep your body fit, you should get used to the separate and fractional feeding.
At the third stage, you can eat:
- chicken (without skin);
- vegetables (including carrots and potatoes);
- fruit;
- fish;
- low-fat dairy products.
Меню на данном этапе мало чем отличается от diet of the second stage. The only thing that needs to be removed is the second breakfast. Lunch may consist of cottage cheese (300 g), steamed fish or boiled chicken. Non-starchy vegetables are allowed. For dinner it’s worth making a salad. For example, from cucumber, tomato and cabbage. Vegetable oil will be suitable as gas station. 2-3 eggs before bedtime, you can eat 2 egg whites.
Results and advantages of the technique
Diet Alexei Kovalkova based on the correctnutrition and gradual weight loss. This approach allows you to minimize the harmful effects of the process of losing weight on the body. If all the recommendations of doctor A. Kovalkov are observed, the weight can be reduced by 3-4 kg already at the preparatory stage. The results of the 2nd and 3rd stages will depend on the initial weight. According to the data obtained, obese people lose 10, 15 and even 20 kg of weight. But the main thing is to fix the result and hold it for a long time.
Caveats
The diet developed by doctor Kovalkov, notis a panacea. This means that it is not for everyone. People suffering from chronic diseases should not risk their health. They should consult with experts.
Recommendations from Kovalkova
Every second person who wants to lose weight, postpones the start of the diet on Monday, then on the first day of the next month. And it can take a long time.
Как известно, сам Алексей Ковальков страдал от obesity. But he managed to curb his appetite and bring the weight to a normal rate. He considers fast carbohydrates to be the main enemy of the slim figure. This is primarily fast food and pastries. Not everyone has the strength to refuse such a tasty, but dangerous to health food. A few years ago, Dr. Kovalkov ate 1-2 pizzas a day, drank sweet carbonated drinks. But now in his diet only healthy food - vegetables, fruits, lean fish and chicken breast.
Some Russians lose weight only toto go on vacation and look decent on the beach. And at a foreign resort, they forget about the rules of healthy eating and lean on the "buffet". After a week of such gluttony all the results obtained during the diet go down the drain. You must understand that proper nutrition is not a temporary phenomenon. His need to stick to life.
Exercise should also be approached withmind For example, you went to the gym only to lose a few kilograms, and having obtained the necessary results, you abandoned this business. A month later, the weight can return, even if the food all this time was correct.
Reviews of slimming
Большинство россиян, испробовавших на себе methodology Kovalkova, express gratitude to its author. The main advantages of the diet, they call the absence of hunger and a variety of diets. Some people boasted about their results. One managed to lose 15 kg in 4 months, the other 10 kg in 20 days.
Negative reviews about the technique also come, but they are very few. In them, citizens complain about the lack of expected results and the long duration of the diet.
Finally
We talked about who such a nutritionist Kovalkov.What to eat to lose weight? The answer to this question is now also known to you. Separate and fractional nutrition - this is the basis of the Kovalkov method. At observance of recommendations the excellent result is guaranteed.
