Among the many unhealthy weight loss systems, the Kovalkov diet stands out. It is focused not on eliminating a cosmetic problem, but on a long-term result, improving overall well-being and prolonging life.
Material Content:
Detailed description and principles of nutrition
Well-known Russian dietitian Aleksey Kovalkov has developed an effective nutrition system to get rid of excess weight. His diet helps not only remove extra pounds, it normalizes the metabolism in the body, eliminates the causes of obesity.
Reducing the amount and calorie content of food, according to Kovalkov, is not a guarantee of weight loss. You can sit on various restrictive diets several times a year and again gain the same weight.
In order for the result to remain stable, it is necessary to get rid of wrong eating habits, cleanse the body of accumulated “garbage”, and learn to understand your real needs.
You can fix the “breakdowns” in the metabolism that caused obesity on your own, having the necessary knowledge in medicine and nutrition. If there is no such knowledge, it is better to contact the clinic, where they are involved in weight correction. According to Kovalkov, the method of getting rid of excess weight cannot be limited only by choosing the right food, it should be comprehensive. It is necessary to go to bed on time (no later than 23 - 24 hours), walk a lot every day.
Stages of the Kovalkov diet
Conditionally, the Kovalkov diet is divided into 3 stages.
- The duration of the first is 2 weeks.
- The second - to a certain level of weight loss.
- The third stage is final and can go on for an unlimited amount of time.
The goal of the 1st stage is to prepare the body for good absorption of protein foods, cleanse the intestines and normalize carbohydrate metabolism. Weaning from 4 harmful products also occurs, the use of which leads to a sharp increase in glucose in the blood, and the appearance of a false feeling of hunger.
At the 2nd stage, the body's needs for proteins are filled. Therefore, the menu is complemented by fish, meat dishes, cottage cheese, seafood. The mass of pure protein in the daily diet should be at least 40 grams. Instead of apples, you can eat any other fruits (except banana, grapes, plums), their amount should be about 300 g per day. This stage of the diet lasts until only 5 - 7% of excess body weight remains. You can eat hard cheese, but the amount of fat in the daily diet should not exceed 40 grams.
In the third stage, diets go on to normal nutrition. Make sure that the daily amount of carbohydrates does not exceed 40 grams. To maintain normal weight, it is useful to actively move, walk a lot.
Allowed and Prohibited Products
In the first, preparatory stage, it is allowed to eat apples, raw vegetables, pine nuts, bran, a small amount of cottage cheese and vegetable oil, kefir, yogurt and other dairy products. The amount of bran in the diet must be increased gradually. Start with 1 handful per day, for a week bring the daily norm to 100 grams.
It is good to eat broccoli, this vegetable contains a lot of chromium, which reduces carbohydrate thirst. The desire to eat sweets and flour pastries disappears.
In addition, broccoli contains natural anticarcinogens that protect the body from cancer.
At the second stage of the diet, when seafood, meat and fish are allowed, do not get involved in shrimp, as they absorb harmful chemicals from ocean water. Mussels are useful, they contain tryptophan, which is responsible for a good mood. Squid protein is considered ideal, since there are no fats in it.
The following products are prohibited:
- sugar and everything that contains it;
- flour and pastries;
- potatoes;
- white peeled rice.
Water can be drunk in unlimited quantities throughout the day. It will prevent the formation of gallstones.
Weight Loss Menu
The first stage of the diet takes 2 weeks. At this time, you can only eat certain foods, the amount of carbohydrates and proteins in the daily diet is minimal.
Kovalkov diet menu for weight loss in the first stage:
- Immediately after waking up, you need to drink a glass of water.
- For breakfast, drink 1 tbsp. kefir or yogurt, fermented baked milk, yogurt with a handful of bran, which is placed in two palms, and a handful of pine nuts. Kefir should be with a fat content of 2.5%, low-fat drink is undesirable, since calcium is not absorbed from it.
- At lunch, bran is also eaten, washed down with water or tea.
- For dinner - vegetable salad with 1 tbsp. l olive oil and 2 tbsp. l cottage cheese.
- For the day you need to eat 4 large apples, vegetables are allowed in unlimited quantities with any spices after 18:00 pm.
If desired, apples can be replaced with pears or 2 large grapefruits. The amount of fat in stage 1 should not exceed 40 g per day.
At the second stage of the diet, the diet expands significantly. First, calculate the amount of protein that you need to eat daily. It is equal to the ideal body weight (respectively, 1 g of protein per kilogram of weight). The desired body weight is determined by the following formula: height - 100 (105 or 110) = weight;
Ideal weight determines the amount of protein that a person should eat per day.
Menu for weight loss in the second stage of the diet:
- At breakfast they drink a glass of sour-milk drink with a handful of bran and pine nuts.
- For lunch, it is allowed to eat meat, cottage cheese, seafood, fish.
- For dinner, instead of a salad of raw vegetables and cottage cheese, you can eat stewed vegetables with mushrooms, spices and garlic.
- You can eat any raw vegetables in unlimited quantities. At night, it is allowed to eat 2 egg whites.
It is important to combine the transition to proper nutrition with a gradual transition to an active lifestyle. Only daily movement will help to lose weight quickly and successfully.
Cooking recipes
In addition to fresh vegetables seasoned with olive oil, Dr. Kovalkov’s diet includes many tasty and healthy vegetable dishes.
Interesting recipes will make it easier to transfer the rejection of the usual food.
Asparagus with sauce.
Products:
- asparagus - 450 g;
- yogurt - 0.5 tbsp .;
- lemon peel - 4 tsp;
- lemon juice - 3 tbsp. l .;
- vegetable oil - 1 tbsp. l .;
- Dijon mustard - 1 tbsp. l .;
- dry mustard - 0.5 tsp;
- crushed or chopped clove of garlic - 1 pc.;
- pepper –1/4 tsp
Cooking:
- Break off the stiff ends of the asparagus. If the peel on the asparagus is too thick, peel it with a peeler.
- Cook asparagus.
- At this time, in a small bowl, beat yogurt, butter, spices and lemon juice for the sauce.
- Serve asparagus stalks in a gentle sauce.
Vitamin with bell pepper and broccoli.
Products:
- broccoli - a few forks;
- garlic - 1 tooth .;
- bell pepper - 1 pc.;
- onion - 1 pc.;
- oil - 2 tbsp. l .;
- apple cider vinegar - 2 tbsp. l .;
- mustard powder - 1.5 tsp;
- salt - 0.5 tsp;
- black pepper - 1/4 tsp;
- chopped green onions - 3 tbsp. l
Cooking:
- Cut the broccoli forks from the stems and boil them in boiling water with garlic until tender.
- Cut bell pepper into thin plates.
- Take the garlic out of the water and set aside. The broccoli is cooled, washed under running cold water and dried.
- Lightly beat vinegar, oil, seasonings and herbs. Peel the garlic and knead with a fork. Add garlic to the dressing.
- Vegetables and dressing are placed in a salad bowl. All are mixed.
Exercise Compatibility
Diet is useful to combine with physical activity. When a person moves, additional calories are burned, energy is wasted, the body is constantly stimulated to accelerate metabolism.
All physical activities can be divided into 3 main types:
- power - for a set of muscle mass;
- aerobic - for burning fat mass;
- stretching - yoga, Pilates, etc.
It is necessary to be engaged daily, without passes. The priority aerobic exercise - running, walking, gymnastics. It is important to breathe correctly so that effective weight loss occurs.
The success of the Kovalkov diet, according to the doctor himself, depends on a change in lifestyle to an active one, you can not indulge your desire to be at rest all the time. You can use a pedometer for monitoring; you need to go through at least 8 thousand steps per day.
How many kilograms can you lose weight
Men can lose weight faster than women by 25%. Muscle mass plays a role, due to which energy is consumed faster. The calculation of the weight loss rate for each person should be individual.
On average, during the first two weeks of the diet, you can lose 5 - 7 kg of weight, in the future it will go 150 - 200 g per day.
After the diet, excess weight will not return if a person has realized the benefits of a healthy diet and lifestyle.
What are the contraindications?
Some diseases may be a contraindication to diet. Therefore, before starting a fast, they must consult a doctor. He will tell you the best option for losing weight.
Eating only proteins - meat, fish, seafood, cheese and fiber (vegetables), without carbohydrates, is contraindicated for people with stones in the gall bladder, urate stones in the kidneys, gout, high uric acid in the blood.
If there is an extra 4 - 5 kg of weight - this is not a reason to consult a doctor. It is necessary to exclude from the diet 4 products - sugar, flour, white rice, potatoes. Walking a lot (about 5 km per day). If overweight is 15 - 20 kg, you need to seek help at the clinic.After conducting an examination, passing tests and talking with the patient, the nutritionist will give the necessary recommendations on proper nutrition, and help eliminate the cause of excess weight.
