To reduce weight, people are forced to observe a special diet, limit the number of foods and the volume of servings. And the dropped weight after a short interval is returned again. Diet Kovalkova, a famous doctor and nutritionist, gained great popularity because of that, it does not make you hungry, but teaches you how to eat right.
Diet of Dr. Kovalkov
A step-by-step technique for weight loss, developed by dietician Alexei Kovalkov, is considered one of the most effective. It is designed to rid of excess kilograms and restore normal metabolism. The goal is a transition to a healthy diet and a full-fledged lifestyle. The technique includes physical exercises - aerobic and power - and proper nutrition , according to Kovalkov means separate. Among the basic rules: moderation in food and refusal of food, causing the rise of sugar. The menu for Kowalkov is strict only in the first days. The basis of the diet:
- Fresh vegetables, salads with olive oil.
- Fruit.
- Cereals, porridge from them. It is more useful if boiled with boiling water.
- Meat, fish, seafood, cooked in the oven or steamed.
- Eggs.
- Dairy products.
Diet Kovalkova - stages
The food system according to Kowalkov differs from the usual fast and rigorous mono-diet in that it is designed for a long time. The process will take more than one month, but the results are worth it. According to the creator, the first step on the road to harmony is to find out the cause of excess weight and clear goal setting. Moral and psychological mood play a significant role in successful weight loss. And the control over a food is carried out stage by stage:
- At the first stage, the preparatory (from 14 to 30 days), requires the processing of the usual menu and the exclusion of harmful ingredients from it.
- During the first phase, which lasts an average of 1-2 months, a person adheres to a special menu.
- The second phase fixes the results of the first and keeps the weight in the norm. It lasts also from 30 days and forms new rules. By this time the body was already accustomed to the lack of carbohydrates and "re-educated" in accordance with expectations.
Kovalkov preparatory stage
The first phase is considered the most difficult - on it a person must change from the usual menu and step forward towards a new body. In the first weeks can be hard and unusual, but it's important not to give up. At this stage, the food is divided: it is necessary to arrange 5 meals and do not forget about the water balance - to drink up to 2 liters per day of liquid. This is necessary to increase fat burning hormones. It is important to develop the habit of walking a lot, learn how to regulate the diet, and completely abandon the harmful food. To such a correct food according to Kowalkov relates:
- roast;
- smoked;
- canned;
- alcohol;
- soda;
- sweets, chocolate (and sugar in general).
Diet Alexei Kovalkov - the menu of the preparatory phase
The developed menu of Kovalkov for the first weeks of the diet is perhaps the most limited. In addition to harmful products (mentioned above) it is desirable to forget about:
- bread and any pastry made of wheat flour;
- dried fruit and honey;
- ground rice;
- potatoes, beets, carrots, pumpkin;
- animal proteins;
In the menu must be present soups and cereals, fresh vegetables and fruits (apples, oranges and other citrus fruits - preferably before lunch), and you can not deny yourself fat. Allowed:
- nuts;
- cereals (especially good bran);
- low-fat dairy products;
- cheese;
- egg whites;
- Once a week you can drink a glass of red wine.
Diet Kovalkova - 1 stage
The first stage of Kovalkov is the main one. In the first weeks, the body on the idea got rid of carbohydrate dependence and it is necessary to clear the gastrointestinal tract and normalize metabolism . The most important rule is to observe the regime of the day. The Kovalkov feeding system is designed in such a way that excess weight leaves gradually. An essential element of dietetics is sports. At this stage, weight loss is allowed to increase portions, but on condition that the loads increase. It can be:
- swimming;
- walking or running;
- swimming;
- charging with dumbbells;
- strength exercises (in this case the menu necessarily introduces porridge).
The first stage of the Kovalkov diet is the menu
To adhere to a certain list of allowed products is hard work on oneself. The menu of the first stage of the Kovalkov diet does not differ much from the preparatory phase, but here it is necessary to correctly combine the ingredients. We should not forget about water and it is allowed to take vitamins, which will fill the lack of useful substances. The approximate regime of the day and the diet are as follows:
- In the morning, a glass of warm water with bran is drunk.
- Then follows the aerobic load - a walk in the fresh air, jogging or charging.
- Breakfast - kefir, fermented or low-fat yogurt with bran (100 g), nuts.
- Lunch - any fruit or seafood.
- In the afternoon, soup is prepared (vegetable, fish or chicken broth), supplemented with steamed meat or fish with vegetables .
- Snack - porridge without milk.
- Dinner consists of salad and egg whites.
Stage 2 of the Kovalkov diet
The nutrition plan from Dr. Kovalkov is good because he does not have strict recommendations. Nutritionist only advises how to eat to lose weight and leave it at a certain level. Much attention at all stages and especially on the final should be given to the glycemic index of products. "Green light" doctor gives nutrition with an index less than 50. You can check with a special table before buying goods on the table. To the delight of those who lose weight the second stage of the Kovalkov diet gives some indulgences in limiting the diet, but force exercises are introduced.
The menu of the second stage of the Kovalkov diet
The nutrition system of Dr. Kovalkov is designed for a long time. The second period does not have a clear boundary and ends when the person has achieved the desired result. Therefore, losing weight continue to adhere to the planned strategy - to combine sports (both kinds of loads) and proper nutrition. There are allowed long-forgotten products:
- potatoes (baked or boiled);
- whole wheat bread;
- butter;
- chocolate (bitter);
- coffee.
Everyone develops a menu according to their preferences. One of the options is this:
- For breakfast - kefir or yogurt, bran, toast.
- Snack - cottage cheese, vegetable juice or tea.
- At lunch you can eat fish with a side dish or chicken cutlet with vegetables for a couple.
- Snack - a few fruits or a vegetable salad.
- In the evening - egg whites (4 pcs.).
Diet Kovalkov has clear limitations and recommendations (which can and can not) and yet it is individual. Each self combines a diet consisting of different types of food - fresh or undergoing heat treatment, selects the desired loads. The main thing is to understand that with the help of the presented technique it is impossible to lose weight in a short time. This is a long, protracted process. With the Russian dietician and his system, people change not only their body, but also the regime of life.