Diet of Dr. Alexei Kovalkov: menu for the week

The weight problem worries many people. The essence of man is such that it is not easy for him to give up what brings joy and pleasure, but this turns out to be superfluous kilograms, a violation of metabolism, a deterioration in the state of health. And then you have to turn to different methods based on all sorts of food restrictions, helping to organize food so that the weight goes away and health is not shaken. The question arises, who to trust? In such cases, more confidence arises for people who have themselves traveled this way and achieved good results. These include a doctor-nutritionist Alexei Kovalkov, who lost by his method for half a year 50kg. The food system developed by him is coordinated with him as a physician and therefore is successful. You can safely say - Kovalkov's diet - minus the size, that's how his book is called in the electronic version, which can be taken into service when dropping weight.

Indications

First of all, people who suffer from excess weight resort to the Kovalkov diet. With him in most cases involve the problems of the endocrine, cardiovascular system, joints. So, scientists have established that the appearance of type 2 diabetes is affected by fat cells. In a simplified form, it looks like they prevent the genes from regulating blood sugar levels. Therefore, Kovalkov's diet is indicated for prescription and for type 2 diabetes. Another reason to apply it is the menopause. This is the time of hormonal adjustment of the body and, as a rule, the period of excess fatty deposits. In the modern world, its owners do not perceive their age in the region of 50 years, as an excuse to give up on themselves, to sink. I want to still look good and feel healthy, enjoy life. To resort to deprivation without damage to health will not work, so this diet with menopause is the best choice.

General information of the the diet of Dr. Alexey Kovalkov

Diet Dr. Kovalkov is popular, as the safest and not debilitating. He outlined his achievements in dietetics in two author's works "We're losing weight with the mind" and "Victory over weight", and also opened his own clinic for weight loss, where he successfully applied his theory on more than 3 thousand patients. Thanks to the books, you can quite successfully use it and not being in the clinic. What is the essence and principles of this diet? Let's consider all stages in detail:

• the preparatory stage - to jump sharply to any, not even a very strict diet - stress for the body. Therefore, this stage must be considered and sustained. The disposable amount of food consumed is limited. Portions should be small, and the frequency of reception should be increased up to 5 times. All pathogens of appetite are removed from the diet: spices, condiments, spicy, sour, alcohol. Foods high in carbohydrates are also excluded from the menu: bread, biscuits, confectionery, rice, sweets, honey, dried fruits, pasta, potatoes. The basic ones are nuts, vegetables, legumes, sour-milk products, cheese, Adyghe cheese, egg whites. Great importance is given to the consumption of bran, boiled with boiling water or filled with any fermented milk beverage. When there is an addiction to such nutrition (in 2-4 weeks), there will be a mild cleansing of the gastrointestinal tract and weight loss will begin, pass to the main part of it;
• Stage 1 - lasts for two weeks. It requires following the set menu, doing exercise in the morning, walking on the open air, practicing yoga, which provides spiritual cleansing. Large physical exertion is not recommended, because At this time, the body is weakened. Of the products in priority, onion, garlic, spinach, radishes, cucumbers, oranges, tangerines, grapefruits, various berries, nuts. Gradually introduced into the diet low-fat cottage cheese, meat (veal, lean beef, chicken, turkey), fish, seafood. For breakfast must be present a handful of nuts, they will give energy for the whole day, and in the evening for dinner, the squirrels have 2 eggs. The average protein intake is 70 g per day. The partner of meat and fish dishes are vegetables. Everything is prepared without the use of harmful technologies: steaming, boiling or baking;
• 2 stage - for "shake-up" of metabolism, boot days are used. Once every few weeks, the volume of food doubles, it is dominated by carbohydrates and proteins, and fats are limited. This period can last up to 7 months, until the desired weight score is achieved. The person develops an addiction to such a system of nutrition and with the completion of the diet at least a little and expanding the list of products, but the ratio of nutrients remains under control. There is a new food culture, it just becomes a way of life.

Diet for gourmets

"Diet for gourmets. The plan of a food from doctor Kovalkova »- under such name there was one more book of the dietician which allows to grow thin quickly, is tasty and it is useful. He not only step-by-step described all the activities during the diet, but he gave simple recipes that are easy to prepare and accessible by products, which even novice culinary specialists can master. At the beginning there are very detailed descriptions of dishes to teach you how to cook, then the technology is shorter, with the calculation for a certain person's preparedness. Therefore, it is necessary to master the wisdom of the kitchen gradually, without skipping or leafing through anything. The book will expand the range of the menu, show visually on colorful pictures, how delicious dishes can look, how to cook using scales.

Express diet

Rapid weight loss is the main feature of the express diet from Kovalkov, set out in the book "Minus size". According to her weight loss is due to the exclusion of simple and complex carbohydrates from the diet. Low-carbohydrate diet according to Kowalkov is not suitable for all people, there are restrictions for people after 40 years old and having those or other diseases. Young and healthy, wishing to lose in a short period of 5-7 kg, can fully apply it to themselves. What to eat? The basis of the protein-fat diet are useful proteins and fats. Dishes are prepared from low-fat varieties of meat, fish, vegetables with low starch content, vegetable oils of the first pressing, nuts, low-fat milk and sour-milk products are used. Protein diet can cause harm, because the products of their decomposition are toxic. But this problem is solved by introducing in the diet daily at least 50 grams of bran, which will remove toxins. Another name for such a diet is keto diet Kovalkov or ketone. Ketones - an intermediate product of metabolism, are formed during fat decay. These are the strongest organic acids that are used by the body, as a reserve source of energy in the event of a shortage of glucose. Their presence in large quantities can lead to serious intoxication of the body. All the subtleties of catering, how to minimize risks are set out in the Kovalkov diet.

Diet Kovalkova for Lent

The Great Lent is the period before Easter, which lasts more than 40 days and is called upon to prepare Christians for the celebration of the Resurrection of Christ. He provides for various rituals, cleansing a person both spiritually and physically. The latter occurs with a strict restriction of certain foods, which can adversely affect health. Article Kowalkov "Diet or fast - together or apart ?!" answers the question whether it is possible to use fasting for the purpose of losing weight. In part 1, entitled "The philosophy of fasting," he writes that fasting and diet are incompatible. During fasting, products of animal origin are excluded, and only plant products are allowed. The main reason for this is hardening of the spirit. The diet also provides a balanced approach to nutrition in order to lose weight. The second part of "Post and Medicine" describes the physiological aspects of fasting. It is noted that it serves as an excellent discharge of the body and prepares the body for the transition to a summer type of food. Carcinogens, toxins and cholesterol are excreted from the body, the load on the digestive organs is reduced, which leads to their improvement, the vessels and heart are strengthened.

Kovalov diet recipes

Alexey Kovalkov's weight loss program contains not only the technique and general instructions that you can eat, but what not, but also specific recipes for meals. A person does not need to invent useful and diverse culinary delights, but simply follow the suggestions. The menu of Kovalkov's diet for the week is presented below, and where there are eggs are meant the hard-boiled proteins cooked 2 chicken eggs:

1st day.

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

2nd day.

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

3rd day.

• Breakfast: 200 g of yoghurt without fat;
• second breakfast: grapefruit;
• dinner: salad greens, tomatoes, cucumbers;
• dinner: 50g of fish, garnish with steam vegetables (cauliflower);
• 2 hours before bedtime: eggs;

[1]

4th day

• Breakfast: 250g baked peppers, eggplant;
• second breakfast: vegetable juice;
• dinner: bean soup;
• dinner: salad from any vegetables;
• 2 hours before bedtime: apple;

[2]

5th day.

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

6th day.

• Breakfast: a glass of ryazhenka;
• second breakfast: nuts;
• lunch: 200g of fish for steaming, boiled vegetables;
• dinner: 2 apples;
• 2 hours before bedtime: eggs.

7th day

• Breakfast: eggs;
• second breakfast: 100g of bran and 2 apples;
• Lunch: salad from vegetables;
• dinner: 200g of fish, vegetables;
• 2 hours before bedtime: 1 grapefruit, 200 g of kefir.

This menu is used in the first phase of the diet. For the second, the emphasis is on proteins. The day of nutrition looks like this:

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

During this period in the diet there are not only vegetables, fish, but also an omelet, natural meat or in the form of cutlets, cottage cheese, hard cheese.

Ingredients can be changed according to their preferences, making a menu for a month, but in no case to 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 Bulgarian pepper, dill, and baked fruit. It is not bad to add boiled beans, green peas. Bake meat or fish in the oven well on a vegetable cushion, which will then be used as a garnish, in foil. For this, zucchini, eggplants, tomatoes, peppers, onions, carrots are used. The author pays great attention to water, it should be drunk as much as possible, best before meals. To relieve the feeling of hunger, alkaline mineralization is suitable. Tea and coffee in reasonable quantities are also not prohibited.

Benefits

Unlike many other nutrition systems, the Kovalkov diet is a full and healthy food without stress and special restrictions. Its benefit is in balancing, it is aimed at normalizing metabolism and intestinal functions. Applying it, there is no hunger, the products used have a low glycemic index and do not lead to the accumulation of fat stores.

Contraindications

Kovalkov's 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 the express method), but it completely rebuilds the power system, which makes it possible to keep the result achieved for a long time.

Possible risks

The transition to a different food system, the use of unusual products can cause bad mood, worsening of well-being. In addition to the psychological risks associated with diet, complications of existing diseases are possible. No wonder the nutritionist warns about the need for a medical examination before the start of the diet. The predominance of protein foods can be detrimental to the kidneys, aggravate the problems of the gastrointestinal tract.

Reviews and results

Diet Kovalkova many assess as a way of life, once losing weight, she disaccustoms to food dependence and does not allow to return the "lost." Books of the author are perceived as an accomplice in cooking, his recipes are enjoyed with pleasure. There are difficulties in switching to such a nutrition system, but who was able to overcome them, lost weight and shares their positive feedback and results. Followers of the diet urge beginners to be guided by the very books, and not by their retelling.

Alternative diets

The world has developed a variety of power systems, everyone can choose the right one for him. Among the alternative diets, you can apply the following:

• Ducane diet - provides protein products in unlimited quantities. Losing weight is due to fat. It consists of 4 stages: "attack", "alternation", "fixing", "stabilization". The duration of each period depends on the characteristics of the body and the desire to get rid of this or that quantity of extra pounds. At the first step in the diet, only proteins, then vegetables appear in the menu, the third stage - a daily piece of cheese and fruit, stabilization provides for a transition to the usual menu;
• diet Queen - is known for the fact that it was successfully used by famous public people. There are two versions:
  • diet number 1 - is a five-time fractional food. Once a day you can eat fish or meat, the portion of which for men is 300g, for women - 250g. The rest products - vegetables, fruits, kefir, a lot of water (up to 2.5 liters). One day a week unloading on kefir. Not allowed alcohol, sugar, sauces, flour products;
  • diet number 2 - it completely lacks salt and sugar and you need to drink plenty of water. For three days only boiled rice is used, the next 3 - chicken, as many fresh and boiled vegetables;
• diet Maggi - suggest that it was used by Margaret Thatcher herself, after which she received her name. It is also called egg; 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, it is monotonous in terms of a set of products and requires scrupulous follow-up 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 plenty of water;
• diet Protasova - provides for a significant reduction in fat. In the diet, complex carbohydrates and proteins predominate. Portions and frequency of food intake is not limited. The first 2 weeks are recommended raw vegetables, a lot of white cabbage, low-fat cottage cheese, cheese, boiled egg and 3 green apples every day, plentiful drink. Sufficient amount of water is determined from the calculation of 30ml per kilogram of weight. From the third week, meat, fish (300g per day) are added and dairy products are cut. The duration of the diet Protasova - 5 weeks.