Health effects
Dr. Kovalkov’s diet is aimed at intensive burning of excess subcutaneous fat. For this, a beneficial combination of familiar foods and a complete rejection of “junk” food , which many overweight people are accustomed to eating, were used. In addition to reducing body volume, the Kovalkov diet allows you to improve the functioning of the gastrointestinal tract. Metabolism gradually accelerates, which allows the body to better process even the heaviest foods.
When burning fat using the Kovalkov method, the body is well cleansed. First of all, the diet “destroys” all toxins and other harmful substances that can accumulate in abundance in the intestines of an overweight person. Often they are the cause of excessive body weight.
Detailed description
Dr. Kovalkov divided his diet into 3 stages: preparatory, main and maintenance. Each of these stages plays a certain role in the life of a losing weight person. In addition to changes in the daily menu, a fat person will face significant changes that relate to the dynamics of life. The doctor suggests that intense physical activity will be added to the daily schedule of a person losing weight.
The preparatory stage of the diet lasts on average from 2 to 4 weeks. During this time, an overweight person needs to completely wean himself off eating fast carbohydrates. Instead, you need to get used to healthy eating and moderate exercise. During this stage, you should never eat sweets, baked goods, drink sweet carbonated drinks or indulge in smoked foods.
Gradually, the gastrointestinal tract begins to normalize its functioning, and all internal organs are cleansed of many toxins. This effect is achieved by restoring normal microflora damaged by poor nutrition and a passive lifestyle. Also, at this moment, the body learns to quickly process protein foods and absorb useful substances from it as much as possible. During this time, it is quite possible to get rid of 5 kg of excess weight.
During the 2nd main stage, Dr. Kovalkov suggests introducing strength exercises. They help you lose weight steadily, and the functioning of your internal organs continues to improve. At this stage, dietary restrictions are no longer so great, since larger portions are allowed. In one day, the body can lose 100 to 200 grams of fat.
The task of the final stage is to consolidate the results obtained. It can last from 12 to 18 months depending on the person's health. At this time, it is not necessary to actively work out in the gym, but light jogging is still recommended to maintain healthy physical shape.
The basis of the menu of this diet is considered to be protein products with a low fat content. Boiled fish, lean beef, chicken breast and other products of a similar type are perfect for the diet.
In addition, the diet must contain bran, unroasted nuts, berries, vegetables, fruits and cereals. They help the body to be saturated with useful vitamins and microelements, so their use during the diet is mandatory.
How I lost 50 kg and looked younger at 40 than at 30
Hello, my name is Masha, I am 41 years old. I lost 50 kg. You see the result in my photos. Now my weight is 65-66 kg. I strive to achieve my ideal weight - 58 kg. If I were losing weight for the first time, I would say that achieving the same result is very simple - eat less, move more and you will become slimmer. But that's not true.
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My result is 65 kg.
Our weight is influenced by many factors - illness, hormones, stress, quality of food and even the method of preparing it. On my Yandex.Zen channel, I collected information that really helps you lose weight and maintain results.
For example, you will never lose weight if your hormonal levels are disrupted. You will lose a little and gain even more. And the popular advice to drink a lot of water will lead to edema if you have kidney problems. What if there are kidney stones? Or sand? The movement of stones and an acute attack may well begin.
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And this is the start
Eating a lot of fruit is not only beneficial, but also puts stress on the pancreas. Do you remember that the famous fruit eater Steve Jobs died of pancreatic cancer? Another important point is that on a diet we often give up carbohydrates, and this is the main fuel for the nervous system. She definitely needs to be “fed”, but not with buns, but with vitamins, otherwise stress and overeating will interfere with weight loss. And it seems like there’s a lot of effort, but the result is minimal. In such a situation, we often lose motivation.
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I still can’t get used to the fact that any store has my size.
That is, if we formulate the basic principles that helped me lose weight, it would look like this:
- - check and adjust hormonal levels
- — undergo an examination of the digestive system and gastrointestinal tract
- — check the state of the nervous system and stress levels
- - reduce calories and change nutritional principles
- - do not starve yourself or allow extreme weight loss
- - drink clean water
- - walk a lot and do fitness
- - understand that the main goal is to be happy, not thin
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This is not my heaviest weight. Something around 100 kg
I know a lot of interesting things. For example, how to eat but not get a single calorie! Or which cake has less calories than chicken breast! And also how to tighten your facial skin or quickly reduce your belly.
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Here I am about 70 kg.
Please support me with a like and subscribe to the channel on Yandex.Zen ! Photo by the author.
Read on: “Minus 10 kg in 10 days” or how to quickly and confidently become a hippopotamus
Advantages and disadvantages
Dr. Kovalkov's diet really helps to get rid of excess weight. Moreover, you don’t need to count calories, fast before bed and blame yourself for every food you eat. This nutritionist created a special diet. It helps to heal the body without hunger and possible problems with the gastrointestinal tract.
With this diet, you can accustom yourself to active physical activity and a modified menu. Literally in the first month of the diet, the body is able to get used to all the changes, which in the future will help it maintain the same weight for a long period of time.
The main disadvantage of this diet is the need for a routine examination of the whole body. Very obese people often experience dysfunction of internal organs, which requires complex medical intervention.
Menu
For breakfast: 200 ml low-fat yogurt, nuts and bran.
For second breakfast (it should happen after 2 hours): one apple.
For lunch: Greek salad consisting of cucumbers, tomatoes, bell peppers, soy cheese and olives dressed with olive oil.
For an afternoon snack: half an orange or one apple.
For dinner: 2 boiled chicken eggs.
During breaks, you are allowed to snack on green apples, but their quantity should not be more than 3. Green tea or pure still water is used to quench your thirst.
You can watch the diet menu of Dr. Alexey Kovalkov during the first preparatory stage in the video:
How to lose weight in 3 months
If you have clearly decided that you want to lose weight, then the first and most important thing you need to do is to set yourself up mentally. Get ready to change your usual lifestyle, give up fast food, sweets and starchy foods, start exercising, remember what you ate during the day, and count calories. Only by realizing that you are really ready to change for the better can you lose 20 kg in 3 months .
The key to weight loss is a calorie deficit. Thanks to him, people lose extra pounds. The deficit can be achieved in several ways:
- Eat food in the same volume as before, but work it off with hard training.
- Simply eat less calories than you burn in a day without exercise.
- Combine physical activity with less food. Research has shown that the latter option is the most effective and efficient.
Diet
To get rid of extra pounds in a short period of time, you need to stick to a diet. The best diet is proper nutrition. It has several rules. A diet involves healthy and proper weight loss that will not harm the body. The tips below will help you lose those extra pounds without compromising your health:
- you need to include tasty, healthy foods in your diet: vegetables, fruits, herbs, cottage cheese, fish, meat;
- Fatty, floury, sweet, fried foods should be excluded in the evening and lunchtime. For breakfast you can allow yourself a small piece of forbidden food;
- you need to drink a lot of water (from 1.5 liters per day, although the fluid norm is determined individually, you don’t have to be tied to this figure);
- do not eat 2 hours before bedtime;
- do not drink soda or packaged juice;
- For lunch and dinner, it is best to cook food by steaming or in the oven.
- It is advisable to drink tea, coffee and other hot drinks without sugar;
- eat small meals every 2-3 hours.
Sports activities
Physical activity is indispensable in the fight against obesity. If you don’t have the money to buy a membership to a gym or sports section, you can do exercises every day. If you don’t have enough time, you need to do gymnastics every other day: run, jump rope, walk at a fast pace, and do stretching. You can also add a set of strength exercises with your own weight: squats, push-ups, lunges, pull-ups, abdominal pumping. Thanks to this system, losing 15 kg in 3 months is possible.
Recipes
The doctor suggests that a person losing weight will regularly eat healthy salads. Such dishes include “Tenderness” salad and frozen vegetable salad.
To prepare the Tenderness salad, you need to take cabbage, cucumber, lettuce, bell pepper, salt and pepper to taste. All ingredients are finely chopped, and then lemon juice, nuts, dill and olive oil are added.
To prepare a salad from frozen vegetables, you need to purchase a mixture of them at the supermarket. It is poured with boiling water for a few minutes, and then leaned back in a colander. Vegetables are fried in a frying pan in olive oil for 10 minutes. Then 2 cloves of garlic are added to them. Everything is mixed and removed from the heat.
Exit
The Kovalkov diet is designed for long-term use, so you don’t even have to leave it. But if for some reason you have to give it up, then this must be done gradually. To satiate the body more, you can increase portions of food . And if you want to eat something “forbidden,” then you can do it without any problems, but it is important to remember one rule: you don’t need to eat sweet and fried foods more than 3 times a week.
If yoga exercises for beginners are of great interest to you because you want to lose weight, you have come to the right place!
You can see recipes for Mediterranean diet dishes here - /nutrition/menu/sredizemnomorskaya-dieta.html.
To further consolidate the lost weight, the famous nutritionist recommends constantly working out in the gym or on the street. It is enough to jog 3 times a week to keep your body in good shape.
Rostov resident lost 50 kg in six months
The difference between two photographs of Vyacheslav But is 6 months
Just recently, Vyacheslav, with a height of 182 centimeters, weighed 125 kilograms.
“I’m still a young man, free, but then I began to notice that girls began to avoid me. Not really, of course. They seem to have fun with me and don’t refuse to be friends. But when it comes to something more serious, they just laugh it off. And my health began to fail. Pressure, shortness of breath. And how he snored at night! Well, who needs such a gentleman?
And the last straw was a completely funny and at the same time sad story. The Rostovite had an attack of hypertension and his blood pressure jumped. I had to call an ambulance. But they couldn’t hospitalize him. There were only women in the brigade. Not only were they unable to carry him into the car on a stretcher, but they couldn’t even move him from his spot.
“I felt uneasy then.” I even imagined that if I died, they wouldn’t lift the coffin,” Vyacheslav laughs. “I firmly told myself: no. I will become beautiful, and therefore healthy. I set a goal and decisively abandoned the habits that were ruining me. In addition to gluttony, he gave up smoking and alcohol.
A man bought scales to measure the mass of food. I ate no more than 300 grams per day, washed down with water. The diet consisted mainly of fresh vegetables and some meat, which was sometimes replaced with fish. And if earlier, without hesitation, he ate not only at home, but also on the way to work, at any time and in any quantity, but now - no, no.
In the first month I lost 9 kilograms. Then - in two months - another 25. As a result, in six months, Booth managed to lose weight from 125 to 74 kg!
— My relatives and friends were very scared for me, they asked if I was healthy? After all, I was melting before our eyes,” recalls Vyacheslav. “Now that I don’t have excess fat, I started working on my figure. Now my dream is to become more handsome and courageous. I run ten kilometers four times a week. I'm working out at the gym. I'm trying to walk more. And most importantly, the girls began to show signs of attention. They even invite you on first dates.
SPECIALIST'S COMMENT Vitaly Barmashev, endoscopic surgeon, Municipal Budgetary Health Institution, City Clinic No. 10 “You need to lose no more than three kilograms per month” - Such cases are not welcome in medicine. I do not recommend that people who are this overweight lose weight on their own. Only under medical supervision. Otherwise, this can lead not only to organ prolapse, but also to serious illnesses. In addition, there is a great opportunity not only to regain the lost kilograms, but even to gain twice as much. It is necessary to follow a protein diet. And it is recommended to lose weight no more than three kilograms per month.
EXPERT'S COMMENT
Vitaly Barmashev, endoscopic surgeon, City Clinic No. 10
“You need to lose no more than three kilograms per month”
“Such cases are not welcome in medicine.” I do not recommend that people who are this overweight lose weight on their own. Only under medical supervision. Otherwise, this can lead not only to organ prolapse, but also to serious illnesses. In addition, there is a great opportunity not only to regain the lost kilograms, but even to gain twice as much. It is necessary to follow a protein diet. And it is recommended to lose weight no more than three kilograms per month.
