Dr. Kovalkov's weight loss method step by step with menu

Hello!

Dr. Kovalkov’s fascinating weight loss method is a method of guaranteed and safe weight loss. It is designed in 3 stages. During the first, which lasts from 2 to 4 weeks, it is advisable to learn how to eat properly and walk a lot. In the second step, strength exercises are added to eating and walking, while the third step stabilizes the end result and makes proper and healthy eating a form of life.

The diet of Dr. Alexey Kovalkov was successfully created and tested on the author himself. Alexey Vladimirovich - nutritionist, Doctor of Medical Sciences. He himself suffered from excess weight. The solution to this problem was the development of a diet for weight loss. Thanks to her, the creator managed to burn 60 kilograms in six months.

Many years have passed since then. He is now involved in a number of health programs. He is also the founder of a weight loss clinic using his methods and the creator of weight loss books. Losing weight according to Kovalkov is a process that does not harm health and general condition, which does not have unpleasant consequences. Having a scientific component at its core, the medical diet is perfectly used by many women in our country.

The difference between the doctor's diet and other diets is that it is significantly different in the approach to food. The creator himself is now against preferred mono-diets. He states that after a period of fasting, a period of uncontrollable overeating begins. These food binges quickly bring back lost weight, which negatively affects the health and appearance of the person who is losing weight.

Kovalkov carefully presented all the information in his books:

• “Dr. Kovalkov’s method. Victory over weight";
• “Dr. Kovalkov’s method. Let's lose weight wisely! Step-by-step program";
• “Losing weight is interesting. Recipes for a tasty and healthy life."

The nutritionist's books also describe the psychological nuances of weight loss. The creator puts on the shelves all the information that anyone who needs to lose weight needs.

Advantages and disadvantages of the Kovalkov weight loss method

A diet created by a nutritionist is an easily accessible method of losing weight. Its advantages:

• A properly designed diet can help you lose weight, boost your immunity, and feel healthier.
• A mandatory criterion is walking, which is good for the lungs and for maintaining skin tone.
• Kovalkov’s technique assumes the uniformity of the weight loss process, so it does not harm the body.
• The lack of hunger is associated with fractional meals.

At the same time, Kovalkov’s diet is not without its drawbacks.

Disadvantages of technology:

• Serious calorie restriction at the first stage. A sudden change from normal to diet food can be stressful.
• Slow weight loss is a disadvantage for some. The result can be seen in a month.

Real results

If you strictly adhere to the diet menu and exercise regularly, then in a couple of weeks you can get rid of 5 - 6 kg of excess weight . Of course, these are conditional indicators; a lot depends on the “source material”, the activity of metabolic processes in the body and even the age of the person losing weight. But there is no doubt that there will be results on the Kovalkov diet. The doctor himself gives these guarantees!

Contraindications

Kovalkov recommends consulting with a doctor if you have at least some chronic diseases before introducing a diet and preparing a menu for the month. In any case, it is advisable to undergo a general examination. If there are health problems, the diet should be adjusted so that it does not harm the body.

Contraindications:

• Children, teenagers, old age.
• Pregnancy.
• Breastfeeding period.
• The first six months after childbirth, unstable menstruation.
• Hormonal disorders.
• Acute diseases.

What does Kovalkov Alexey Vladimirovich do?

In addition to developing his unique methodology and leadership at the clinic, Kovalkov is known for other areas of activity. He is a regular consultant for programs and documentaries on leading Russian television channels. The doctor could be seen in the following projects:

1. “Habitat”, “Taste of Life”, “Test Purchase” - Channel One.
2. “Happy New Home”, “100 Little Things”, “Morning of Russia” - Russia TV channel.
3. “Morning with Yulia Vysotskaya” - NTV.
4. “Chapman’s secrets: how not to gain weight on a diet” - Ren-TV.

Books about weight loss

One of the main areas of activity of nutritionist Kovalkov is writing books. The doctor has already published more than one publication, in each of which he touches on the topic of losing weight using his own method. In any book, you can highlight several main useful thoughts:

1. “Victory over weight. Methodology of Dr. Kovalkov”, 2010. This is the first book where the nutritionist reflected his own experience of losing weight, clearly laying out the basics of his method.
2. “Let’s lose weight wisely! Methodology of Dr. Kovalkov”, 2012. This book additionally contains recommendations for increasing motivation when losing weight and advice on physical activity.
3. “Losing weight is interesting. Recipes for a tasty and healthy life", 2014. The content of this book encourages you to enjoy the process of losing weight.
4. “Minus size. New safe express diet”, 2015. This book will be useful for those who want to lose 3-10 extra pounds. The diet described in it is scientifically based, so it will not harm your health.
5. “Diet for Gourmets,” 2015. In this book, Kovalkov described hearty, healthy dishes that help you lose weight.

Development of a special technique

Kovalkov considers the normalization of metabolism to be the basis for losing weight. It is different for each person, so the approach to weight loss must be individualized. To do this, all patients undergo tests and undergo a minimum medical examination. To prescribe treatment, the doctor needs an up-to-date picture of the patient’s health. The consultation fee is RUB 7,000.

Dr. Kovalkov's Weight Correction Clinic

Since 2010, the nutritionist has been engaged in personal practice in his own weight correction clinic. Clients can also visit other specialists, including a therapist, psychiatrist, endocrinologist, cosmetologist, and dermatologist. This provides a comprehensive approach to weight loss. Kovalkov's technique is adapted to each patient. Over the years of work, more than 5,000 people have already passed through the clinic. The clinic's store sells vitamins, sports supplements and nutrition.

Principles of nutrition according to the method

Thanks to impeccable adherence to the rules, thanks to the diet of Dr. Alexey Kovalkov, you can get rid of 7 to 10 kg of excess weight in a month.

It is very difficult to call this a diet, because according to the above methods of losing weight, you can eat for the rest of your life.

The nutritional principles of the Kovalkov diet are as follows:

• exclude foods containing light carbohydrates from the diet;
• during this period it is advisable to eat vegetables;
• replace animal fats with vegetables;
• eating is allowed after 18:00, but in moderation;
• It is advisable to constantly be mentally prepared for this type of diet;
• no need for physical activity.

As for the psychological approach to losing weight, Dr. Alexey Kovalkov suggests doing it as follows:

• determine the causes of excess weight;
• take responsibility for this process;
• set a goal for yourself after which you must lose all excess weight.

When following the above-mentioned Kovalkov diet, the following foods are strictly prohibited for consumption:

• carrot;
• beet;
• potato;
• White bread;
• sweet;
• sugar;
• semolina and rice porridge;
• corn;
• alcohol;
• carbonated drinks;
• fatty meat and fish;
• canned food;
• salt;
• smoked meat;
• spices.

Having become familiar with the basic principles of nutrition for weight loss according to Kovalkov’s method, we will move on specifically to the stages of the diet. Let's start with a preliminary introduction.

Authorized Products

Nutritionist Kovalkov divides all products into permitted and prohibited. The former must be in the diet of a person who is losing weight. Their list includes:

• lean meats and fish;
• 1st pressing vegetable oil;
• nuts;
• vegetables with a small amount of starch;
• low-fat cottage cheese, other milk-based products with low fat and acid content;
• a small amount of dry wine;
• fruits, berries;
• eggs;
• rye bread with bran;
• savory bread;
• seafood.

The desire to achieve a goal is an important component

Psychological attitude is no less important than compliance with all dietary recommendations. Kovalkov is convinced that only those who have set a goal for themselves and have the desire to achieve it will see the result of their efforts. The options “I’ll try, maybe it will work”, “I have nothing to lose”, “I’ve tried everything, why not take the risk again” - this is definitely not for losing weight.

The goal must be set realistically, because a person will not be able to get rid of 20 kg in a month, even if he simply starves. Those who are losing weight should be pleased with the results, even if they lose 3 - 4 kg per week. Let this figure be a goal, and exceeding it will be a pleasant bonus.

Stages of the Kovalkov diet

The creator divided his technique into three conventional steps: preliminary, main and auxiliary. Any of them requires a special nutrition plan. In addition to changes in the menu, you can feel significant changes in the dynamics of life: the Kovalkov diet pays great attention to aerobic exercise in the form of walking. And at the decisive stage of following the method, when metabolic changes are already in full swing and the body is able to achieve new results, others are added to aerobic exercise.

The nutritionist is convinced that constant activity in the form of walking provides normal stress on the body's systems, without causing discomfort due to sudden changes in lifestyle. In fact, if going to the gym for many of us becomes a whole company that needs to be prepared for a long time just to go, no preparation or special expenses are required.

A little more about each step in Dr. Kovalkov’s technique:

1. Preparatory stage of the Kovalkov diet. Lasts 2-4 weeks. During this period, a person is faced with the task of learning to walk during the day and unlearning modern gastronomy: “fast carbohydrates.” These include fast food, flour, confectionery, snacks, carbonated water, in short, anything that causes the pancreas to immediately release insulin. Immediately after parting with “snacks,” during the preliminary phase, the gastrointestinal tract is delicately cleansed and its functioning is normalized. This effect is achieved by restoring suitable microflora. The goal of the first step of the Kovalkov diet is to prepare the digestive tract to absorb large amounts of protein. The vast majority of people losing weight at this stage lose about 5 kilograms in 2-4 weeks.
2. Main stage. At this stage, in addition to active walking, strength exercises are gradually introduced: the measured weight decreases, and the functioning of the body systems continues to normalize. The dietary restrictions are not as serious as at the preliminary stage, the portions are quite large, and the main goal is to teach the body to receive healthy foods in the right combination. It takes 100-200 grams per day, and the transition is considered complete when you reach your usual weight (the formula for calculating this characteristic is given below).
3. The final stage of the Kovalkov diet. This stage lasts 12-18 months. During this period, the body gets used to the new way of life and “fixes” itself in the role of a slender and tonic body. Strength training is no longer mandatory, but pedometer-guided walking continues to play a fundamental role. Nutrition is based on the principle of observing several general rules for combining foods.

1st step: to the start - preparatory

It all starts with the preparatory step. It lasts from 2 to 4 weeks, depending on the initial weight and final weight, it is considered the most difficult.

The main goal of the first step is to learn to live without live carbohydrates. All carbonated drinks, flour and confectionery products, fast food and snacks are excluded from the diet.

If you follow this usual rule, you can lose up to 5 kg in the first stage.

A mandatory rule of the preparatory stage is walking. Walk every day.

The pace can be comfortable for you. At the end of the stage, the number of steps must be at least 16 thousand per day.

An approximate menu for the month of the 1st step of the diet of medical nutritionist Alexey Kovalkov is as follows:

• Breakfast: bran, a handful of nuts, a glass of low-fat kefir, an apple after 2 hours.
• Dinner: Greek salad with a tablespoon of olive oil.
• Before bed: a glass of warm milk and whites from 2 eggs.

Please note that there is no lunch. You can drink green tea or eat fruits and vegetables, but only an hour after your main meal. In the diet: bran, beans, lentils, cereals. Fish and meat are excluded from the menu, foods with a high glycemic index - carrots, beets, pasta, potatoes, bananas.

Mandatory physical activity

Working out is an integral part of weight loss, because you won’t be able to get rid of extra pounds solely by correcting your diet. They should be extremely moderate and start simple: at the preparatory stage, the person losing weight should walk more, and can visit the pool 2-3 times a week. Cardio exercises and strength training are prohibited, and if the initial weight exceeds the norm by 30 kg, then you should get advice on the advisability of the loads.

As you progress through the stages of the Kovalkov diet, physical activity should increase: visiting the gym under the supervision of a fitness trainer, running in the fresh air, and hiking are allowed.

Stage 2 - stabilization

Having received a certain result, you must consolidate it: the gastrointestinal tract works at the same level, kilograms are lost, the desire and need to lose weight appears again.

Your diet should contain cabbage, cucumbers, radishes, onions, garlic, spinach, parsley, lettuce, apples, pears, citrus fruits (especially grapefruit), blackberries, viburnum, rowan berries, blueberries, cranberries, pine nuts, walnuts, almonds with low fat content of dairy products. Fruits, vegetables and berries are best consumed raw, little heat treated; for dinner you can mix salads with stewed vegetables.

As we continue to move towards our ideal weight, we enrich our diet by adding lean meat, veal and boiled eggs. The ban remains on potatoes, carrots, beets, bananas, and grapes.

Particular attention should be paid to fish: it is worth eating fatty fish two to three times a week so that the body receives a sufficient amount of omega-3 polyunsaturated fatty acids.

We increase physical activity evenly (we add to walking, for example, squats with dumbbells, jumping, bending, swimming, cycling, dancing). During this period of strength training, nutritionist Kovalkov attaches particular importance, since the body is suitable to continue losing fat and recovering, building muscle mass that was lost in the first stage. From the moment you start strength training, you can introduce grains into your diet (it is better not to cook them, but to boil them in boiling water or pour kefir overnight).

Moreover, they are used only on strength days. Duration: individual, as it directly depends on the “ideal” weight that you decide to achieve. The main thing that is happening now is that the body is completely rebuilt, all the products consumed bring pleasure and benefit. During this time, the amount of protein should be increased to 80-100 g per day, bran - up to 100 g per day.

Sample menu for stage 2

Who is nutritionist Kovalkov

This is a popular Russian nutritionist, known for his weight loss system, which is based on a balanced diet and physical activity. She allowed him to get rid of 80 extra pounds in 7 months. Having tested the method on himself, Kovalkov founded a weight correction clinic in 2010, which helps other people also become slimmer. Show business stars, politicians, and athletes turned to the specialist.

short biography

Alexey Vladimirovich Kovalkov was born in Moscow on April 19, 1962. As a child, he attended various clubs, so his parents were confident in their son’s success. A nutritionist has several qualifications:

1. Studied at the medical faculty of the full-time department of the 2nd Moscow State Medical Institute named after. N.I. Pirogov. He graduated from the institution in 1991.
2. After 15 years, he underwent retraining at the Russian Medical Academy of Postgraduate Education of Roszdrav, after which he was awarded the specialty of nutritionist.

In his youth, the doctor did not have problems with weight. As Kovalkov himself says, after returning from the army he was the owner of clothing size 46. His body was fit and athletic. After entering the second medical institute, problems with weight began. The only place to eat normally between lectures or seminars was at the buffet, which sold buns, muffins, juices and coffee. The canteen also offered not the healthiest food, and for normal learning the body needed glucose, which became too much in the diet.

The story of your own weight loss

As a result of poor nutrition and a sedentary lifestyle, Kovalkov gained weight up to 150 kilograms. The doctor notes that the scales did not show above this mark, so he himself does not know how much weight he has gained. The excess weight was obvious - the doctor could not even fit behind the wheel of a car. Against this background, liver dystrophy began to develop, heart rhythm was disturbed, and angina pectoris appeared.

During this period, Kovalkov was invited to work in the USA, where dietetics was at a completely different level. The specialist learned about amino acids, proteins, and sports supplements. He also identified the cause of excess weight – hormone balance:

• fat burning – norepinephrine, adrenaline, testosterone, somatotropic;
• fat-accumulating - insulin.

The nutritionist concluded that if you constantly want something, it means there is not enough of it in your body. The reason is an imbalance of hormones. His recovery helped the doctor lose weight on his own. The nutritionist's technique is as follows:

• first find out what is happening inside the body;
• then choose an effective weight loss method.

Quitting the diet

There should not be a process of abandoning the Kovalkov diet as such: you yourself will not want to return to your previous diet, since foods that are harmful to your body will cause you some discomfort: digestive difficulties, return of extra pounds, swelling, etc.

But Dr. Kovalkov still gives some guidance regarding the types of life after obtaining the desired result:

• Do not eat sugar, fatty or high-calorie foods;
• Continue to have five meals a day;
• Don't eat fried foods—cook all foods that need to be cooked in a slow cooker, steam, oven, or grill;
• Maintain the intensity of physical activity at the achieved level.

The Kovalkov diet is an excellent technique that allows you to achieve exceptional results. The doctor personally tested this by losing 70 kg of excess weight forever in 7 months, after which he decided to teach others to work on themselves and calm down with their bodies. This diet is long, requires a certain regime, but brings the promised results without compromising health.

Personal example

Dr. Kovalkov is categorically against strict weight loss systems, fasting, fasting days and any other methods that can harm the body. He also recommends that those losing weight not try systems developed by specialists from the people. The fact is that the authors are trying to convey to consumers their own vision of the problem of excess weight and ways to solve it. However, they do not have medical training, so we cannot know how the body will react to specific rules now and in the long term.

Kovalkov himself is a certified doctor and nutritionist; he defended his doctoral dissertation and developed his own weight loss strategy. It consists of:

• nutrition correction;
• physical activity;
• maintaining health with medications.

Kovalkov himself managed to lose 50 kg of excess weight in 6 months, and later achieved minus 70 kg. This result is impressive, isn't it? The doctor’s personal example becomes decisive for many people when choosing a figure correction technique.

Kovalkov's diet recipes

Having learned the example menu, you ask yourself about recipes for preparing salads or meat and fish. For convenience, here is an example of several common dishes:

• Salad of cottage cheese and tomatoes - chop 2 tomatoes and mix with 100 g of low-fat cottage cheese, pour in olive oil and sprinkle with lemon juice.
• Cabbage salad - chop the cabbage, mix with chopped peppers, sprinkle with herbs and season with olive oil.
• Peking salad with beans - cut cabbage forks or tear leaves and mix with canned or boiled beans, add vegetables and olive oil.
• Fish / meat in the oven - rub the fish or meat with your favorite spices, brush them with olive oil. Place a layer of carrots and onions in foil and place the selected product there, place in the oven for 40 minutes.

The diet welcomes the presence of various fruit and vegetable salads.

These recipes will be a godsend for you during your diet, as almost every day will include vegetable salads or meat / fish dishes.

Useful tips

Throughout the entire Kovalkov diet, you need to drink clean filtered water in the quantities required by the body - as much as you want; The nutritionist advises to always have a bottle of water on hand. Drinks such as green tea, herbal tea, coffee, rosehip infusion, sugar-free compotes are not prohibited, the main thing is to drink them in reasonable quantities.

How not to lose your temper

• from a variety of delicious dishes, choose the healthiest ones in your opinion;
• remember that alcohol increases appetite, it is better to give preference to dry wines;
• Do not go hungry under any circumstances, it is better to eat often (5-6 times), but not much;
• don’t give up sports and walking - if you achieve the result you wanted, then you need to keep it. Movement is health!
• Don’t limit yourself to a variety of foods; it’s hard to survive on cucumbers or cabbage alone; use the whole range of healthy foods to make your diet rich and balanced.

To maintain your figure, first of all you need to avoid fatty foods, but fats are not only lard, but also boiled sausage, frankfurters, and other foods that we do not consider fatty. Below are some tips on how to reduce your fat intake.

NO fatty foods

• avoid foods fried in fats; it is better to eat stewed or grilled foods;
• try to choose products with a low fat content, for example, milk or fermented baked milk up to 1.5%, kefir up to 1%, lean meats (chicken, turkey), fish;
• it is advisable to give up baked goods, cakes, fudge, and other sweets;
• for making soups it is better to use lean meat or fish;
• When cooking meat, trim off all visible fat and skin.

Before you start the Kovalkov diet, be sure to visit your doctor! If your excess weight is 40 kg or more, then it is advisable to carry out all stages of the diet under the supervision of a nutritionist!

Programs-lectures

Today, Alexey Kovalkov is regularly invited as an expert to various television programs, including “Test Purchase”, “Habitat”, “Taste of Life”, etc.

Our hero has repeatedly talked about what foods to eat to lose weight in his programs broadcast on the Domashny channel. Recently, a nutritionist has been collaborating with owners of online forums and representatives of print media.