Diet of Dr. Alexei Kovalkov: menu for a week

The weight problem worries many people. The essence of a person is such that it is not easy for him to give up what brings joy and pleasure, but this results in extra pounds, metabolic disorders, and deterioration of health. And then you have to turn to various methods based on all sorts of dietary restrictions, helping to organize nutrition so that both the weight goes away and health does not deteriorate. The question arises, who to trust? In such cases, more trust arises in people who have gone through this path themselves and achieved good results. These include nutritionist doctor Alexey Kovalkov, who lost 50 kg in six months using his method. The nutrition system he developed was agreed upon with him as a doctor and therefore successful. We can safely say - Kovalkov's diet - minus size, this is exactly what his book is called in electronic form, which can be taken into service when losing weight.

Indications

First of all, people who suffer from excess weight resort to the Kovalkov diet. In most cases, it is associated with problems of the endocrine, cardiovascular system, and joints. Thus, scientists have found that the occurrence of type 2 diabetes is influenced by fat cells. In simplified form, this looks like they prevent genes from regulating blood sugar levels. Therefore, the Kovalkov diet is also indicated for type 2 diabetes. Another reason to use it is menopause. This is a time of hormonal changes in the body and, as a rule, a period of excess fat deposits. In the modern world, the age of about 50 years is not perceived by its owners as a reason to give up on themselves, to sink. You still want to look good and feel healthy, enjoy life. It will no longer be possible to resort to deprivation without harm to health, so this diet during menopause is the best choice.

General information Dr. Alexei Kovalkov's diets

Dr. Kovalkov's diet is popular as the safest and least exhausting. He outlined his developments in dietetics in two original works, "Lose Weight Smartly" and "Victory over Weight", and also opened his own weight loss clinic, where he successfully applied his theory to more than 3 thousand patients. Thanks to the books, you can quite successfully use it without being in the clinic. What is the essence and principles of this diet? Let's consider all the stages in detail:

• preparatory stage - abruptly switching to any, even not very strict diet - stress for the body. Therefore, this stage should be thought out and sustained. The one-time volume of consumed food is limited. Portions should be small, and the frequency of intake should increase to 5 times. All appetite stimulants are removed from the diet: spices, seasonings, spicy, sour, alcohol. Products with a high carbohydrate content are also excluded from the menu: bread, buns, confectionery, rice, candy, honey, dried fruits, pasta, potatoes. Nuts, vegetables, legumes, fermented milk products, feta cheese, Adyghe cheese, egg whites become basic. Great importance is given to the consumption of bran brewed with boiling water or filled with any fermented milk drink. When you become accustomed to this diet (after 2-4 weeks), the gastrointestinal tract will be gently cleansed and weight loss will begin, you can move on to the main part;
• Stage 1 — lasts two weeks. Requires following a set menu, doing morning exercises, walking in the fresh air, and doing yoga, which provides spiritual cleansing. Heavy physical activity is not recommended, since the body is still weakened at this time. Priority foods include onions, garlic, spinach, radishes, cucumbers, oranges, tangerines, grapefruits, various berries, and nuts. Low-fat cottage cheese, meat (veal, lean beef, chicken, turkey), fish, and seafood are gradually introduced into the diet. A handful of nuts should be included for breakfast, they will give energy for the whole day, and 2 egg whites for dinner in the evening. Protein consumption averages 70g per day. Vegetables become partners with meat and fish dishes. Everything is prepared without the use of harmful technologies: steaming, boiling, or baking;
• Stage 2 — loading days are used to “shake up” the metabolism. Every few weeks, the volume of food doubles, carbohydrates and proteins predominate in it, and fats are limited. This period can last up to 7 months until the desired weight result is achieved. A person develops an addiction to such a nutrition system and with the end of the diet, the list of products is gradually expanded, but the ratio of nutrients remains under control. A new food culture arises, it simply becomes a way of life.

Gourmet Diet

"Diet for Gourmets. Meal Plan from Dr. Kovalkov" - under this title another book by a nutritionist was published, which allows you to lose weight quickly, tasty and healthy. He not only described step by step all the actions during the diet, but also gave easy-to-prepare and affordable recipes for products that even novice cooks can master. At the beginning there are very detailed descriptions of dishes to teach how to cook, then the technologies are shorter, based on a certain level of preparedness of a person. Therefore, you need to master the intricacies of the kitchen gradually, without skipping or turning over anything. The book will expand the range of the menu, will clearly show in colorful pictures how appetizing dietary dishes can look, will teach you how to cook using scales.

Express diet

Rapid weight loss is the main feature of the express diet from Kovalkov, described in the book "Minus Size". According to it, weight loss occurs due to the exclusion of simple and complex carbohydrates from the diet. The low-carb diet according to Kovalkov is not suitable for everyone, there are restrictions for people over 40 and those with certain diseases. Young and healthy people who want to lose 5-7 kg in a short period can easily apply it to themselves. What to eat? The basis of the protein-fat diet is healthy proteins and fats. Dishes are prepared from lean meats, fish, vegetables with a low starch content, extra virgin vegetable oils, nuts, low-fat milk and fermented milk products are used. A protein diet can cause harm, because the products of their decay are toxic. But this problem can be solved by introducing at least 50 g of bran into the diet daily, which will remove toxins. Another name for this diet is the Kovalkov keto diet or ketone diet. Ketones are an intermediate product of metabolism, formed during fat breakdown. These are the strongest organic acids that are used by the body as a reserve source of energy in case of glucose deficiency. Their presence in large quantities can lead to serious intoxication of the body. All the intricacies of organizing nutrition, how to minimize risks are described in the Kovalkov diet.

Kovalkov's Diet for Lent

Lent is the period before Easter, which lasts more than 40 days and is intended to prepare Christians for the celebration of the Resurrection of Christ. It includes various rituals that purify a person both spiritually and physically. The latter occurs with a strict restriction of certain foods, which can negatively affect health. Kovalkov's article "Diet or fasting - together or apart?!" answers the question of whether fasting can be used for weight loss. In Part 1, entitled "The Philosophy of Fasting," he writes that fasting and diet are incompatible. During fasting, animal products are excluded and only plant products are allowed. The main reason for this is to harden the spirit. The diet provides a balanced approach to nutrition in order to lose weight. The second part, "Fasting and Medicine," describes the physiological aspects of fasting. It is noted that it serves as an excellent unloading of the body and prepares the body for the transition to a summer type of nutrition. Carcinogens, toxins and cholesterol are removed from the body, the load on the digestive organs is reduced, which leads to their improvement, and blood vessels and the heart are strengthened.

Kovalkov's Diet Recipes

Alexey Kovalkov's weight loss program contains not only a methodology and general instructions on what you can and cannot eat, but also specific recipes for dishes. A person does not need to invent healthy and varied culinary delights, but simply follow the proposed ones. The Kovalkov diet menu for a week is presented below, and where there are eggs, it means the whites of 2 hard-boiled chicken eggs:

Day 1.

• Breakfast: after exercise up to 100g of bran, nuts, kefir;
• second breakfast: apples (2 pcs.);
• lunch: bran with dried fruits, 2 apples, green tea;
• dinner: cabbage salad (250g), drizzled with olive oil;
• 2 hours before bedtime: eggs.

Day 2.

• Breakfast: a handful of nuts, a glass of kefir;
• second breakfast: 2 apples;
• lunch: fruit topped with low-fat yogurt;
• dinner: 20g cheese, Chinese cabbage salad;
• Before bed: a glass of warm milk.

Day 3.

• Breakfast: 200g fat-free yogurt;
• second breakfast: grapefruit;
• lunch: salad of greens, tomatoes, cucumbers;
• dinner: 50g fish, steamed vegetables (cauliflower) as a side dish;
• 2 hours before bedtime: eggs;

[ 1 ]

Day 4.

• Breakfast: 250g baked peppers, eggplants;
• second breakfast: vegetable juice;
• lunch: bean soup;
• dinner: salad of any vegetables;
• 2 hours before bed: an apple;

[ 2 ]

Day 5.

• Breakfast: 100g bran with dried fruits, green tea;
• second breakfast: low-fat yogurt;
• lunch: 100g boiled chicken, vegetables;
• dinner: fruit salad;
• 2 hours before bed: grapefruit;

Day 6.

• Breakfast: a glass of fermented baked milk;
• second breakfast: nuts;
• lunch: 200g steamed fish, boiled vegetables;
• dinner: 2 apples;
• 2 hours before bedtime: eggs.

Day 7.

• Breakfast: eggs;
• second breakfast: 100g bran and 2 apples;
• lunch: vegetable salad;
• dinner: 200g fish, vegetables;
• 2 hours before bed: 1 grapefruit, 200g kefir.

This menu is used at the first stage of the diet. The second stage is characterized by an emphasis on proteins. The day of nutrition looks like this:

• breakfast: apple and a glass of kefir;
• 2nd breakfast: 2 apples;
• lunch: vegetable puree soup, boiled fish with vegetables, tea;
• afternoon snack: orange;
• Dinner: vegetable salad dressed with olive oil; two egg whites.

During this period, the diet includes not only vegetables and fish, but also omelettes, natural meat or cutlets, cottage cheese, and hard cheese.

Ingredients can be changed according to your preferences, making a menu for a month, but in no case deviate from the list of permitted products and the recommended weight of dishes. Vegetable salads can be prepared from fresh cucumbers, tomatoes, greens or shredded cabbage with bell peppers, dill, and from baked fruits. It is good to add boiled beans and green peas to them. It is good to bake meat or fish in the oven on a vegetable bed, which will then be used as a side dish, in foil. For this, zucchini, eggplant, tomatoes, peppers, onions, carrots are used. The author of the diet pays great attention to water, you need to drink as much as possible, best before meals. Alkaline water with low mineralization is suitable for relieving the feeling of hunger. Tea and coffee in reasonable quantities are also not prohibited.

Benefits

Unlike many other nutrition systems, the Kovalkov diet is a complete and healthy food without stress and special restrictions. Its benefit is in its balance, it is aimed at normalizing metabolism and intestinal functions. When using it, you do not feel hungry, the products used have a low glycemic index and do not lead to the accumulation of fat reserves.

Contraindications

The Kovalkov diet is contraindicated for people with chronic diseases, low weight, as well as pregnant and lactating women. Its disadvantages are that it does not give quick results (except for the express method), but completely restructures the nutrition system, which makes it possible to maintain the achieved result for a long time.

Possible risks

Switching to a different diet, eating foods that are unusual for you can cause a bad mood, deterioration in health. In addition to the psychological risks associated with the diet, complications of existing diseases are possible. It is not for nothing that a nutritionist warns about the need for a medical examination before starting a diet. The predominance of protein foods can have a detrimental effect on the kidneys, aggravate gastrointestinal problems.

Reviews and results

Many people evaluate the Kovalkov diet as a way of life, once you lose weight, it weans you from food addiction and does not allow you to return the "lost". The author's books are perceived as a culinary aid, his recipes are used with pleasure. Difficulties in switching to such a diet are noted, but those who were able to overcome them, lost weight and share their positive reviews and results. Followers of the diet urge beginners to be guided by the books themselves, and not their retellings.

Alternative diets

There are many nutrition systems developed in the world, and everyone has the opportunity to choose the one that suits them. Among the alternative diets, the following can be used:

• Dukan diet - provides protein products in unlimited quantities. Weight loss occurs due to fats. Consists of 4 stages: "attack", "alternation", "consolidation", "stabilization". The duration of each period depends on the characteristics of the body and the desire to get rid of a certain amount of extra pounds. At the first stage, there are only proteins in the diet, then vegetables appear on the menu, the third stage - a piece of cheese and fruit daily, stabilization involves a transition to the usual menu;
• The Queen's diet is known for being successfully used by famous public figures. There are two versions:
  • Diet No. 1 is a five-time fractional diet. Once a day you can eat fish or meat, a portion of which for a man is 300g, for women - 250g. Other products - vegetables, fruits, kefir, lots of water (up to 2.5 liters). One day a week is a kefir fasting day. Alcohol, sugar, sauces, flour products are not allowed;
  • Diet No. 2 - it completely lacks salt and sugar and you need to drink plenty of water. For three days, only boiled rice is consumed, the next three - chicken, and the same amount of fresh and boiled vegetables;
• Maggie diet - it is believed that Margaret Thatcher herself used it, after whom it got its name. It is also called the egg diet, because the main emphasis is on boiled eggs, present daily in the menu for breakfast, and sometimes also for lunch or dinner. It is designed for a month, is monotonous in terms of the set of products and requires scrupulous adherence to all recommendations. The amount of food eaten is not limited to a certain weight, you can eat as much as you want, but at the same time drink a lot of water;
• Protasov diet - involves a significant reduction in fats. The diet is dominated by complex carbohydrates and proteins. Portions and frequency of food intake are not limited. The first 2 weeks are recommended raw vegetables, lots of white cabbage, low-fat cottage cheese, cheese, boiled egg and 3 green apples every day, plenty of fluids. A sufficient amount of water is determined at the rate of 30 ml per kilogram of weight. From the third week, meat, fish are added (300 g per day) and fermented milk products are reduced. The duration of the Protasov diet is 5 weeks.