A lot of simple carbohydrates in our favorite potato, bakery products, rice, corn. If you want to lose weight, then all this should not just be avoided including in your diet, but generally removed from your menu, and for a long time. But if for some reason you can not do this, then it is better to replace these products with less harmful ones. Cereal bread will be an excellent alternative to white bread, and white rice can be replaced by brown.
I must say that, along with "bad carbohydrates", there are, and so to speak, "good". According to the diet Kovalkov, carbohydrates "good" are contained in legumes: beans, lentils, beans. These products are wonderful sources of "right" types of carbohydrates and natural fibers, that is, fiber, which, by the way, is contained in bread, but only coarse grinding.
Diet for weight loss Kovalkov promotes separate food. This means that you must take fat, carbohydrates and, of course, proteins separately from each other. Meat, for example, should be eaten at one time, garnish - completely different. You need to try to eat more vegetables, for example, ordinary cabbage. Cabbage, as is known, is rich in natural fibers, it has excellent taste, and of course, it is of much use. And it can be safely combined with absolutely any proteins. Fats and their consumption should be minimized, it is better to start cooking for a couple, and forget about fried.
If you follow these simple rules, you will lose weight quite easily, and in this way the load on the body, including the pancreas, will be reduced. You can buy a multivarquet that will allow you to cook delicious dishes and not use oil. The multivariate extinguishes all the products in its own juice, resulting in a natural sauce that has a wonderful taste. Do not forget that any food should be chewed for a long time and carefully, and it is forbidden to ingest food in large pieces in general by dietitians.
Snacks with this diet are not contraindicated, moreover, it is absolutely necessary to have a snack, but only with fruits that improve intestinal peristalsis and satisfy the feeling of hunger. And in them there is no extra caloric content.
You need to try to drink more liquid, better than pure water, but alcohol is better for a while to forget at all. It is known that alcohol causes various side effects, but also it negatively affects the functioning of the pancreas. Stop even for seven days, pamper yourself with a beer, in which there are many calories, and you will notice that your weight has decreased. But if you have a celebration, and to give up alcohol is quite difficult, it is better to choose light table wines. To weight melted, as they say, in front of eyes, and toxins were excreted better, you need to drink a lot, up to 3 liters, of good, fresh water. And in any case, do not allow that you have a feeling of hunger. If there is - drink a cup of water and eat bread.
As for physical activities, they are simply necessary, and it does not matter whether you are on a diet or not. And do not need to exhaust yourself by jogging through the park in the rain and cold! And why not buy an ordinary inexpensive treadmill and not make home runs in front of the TV? You not only support your body in great shape, but also let the muscles be constantly in tone, and you can easily get rid of excess calories.
Diet Kovalkov: the stage "Preparatory".
This stage lasts, approximately, weeks 3, and by the end of the last seven days you will not find 5 kilograms of excess weight. At the same time, you need to exclude some types of products from the menu.
- All sweet: soda, juices with added sugar, ice cream, honey, chocolate and sweets.
- Those products that have undergone industrial processing, including refined rice.
- Corn.
- Potatoes.
- Alcohol.
Attention should be switched to the following diet:
- Cereal products are coarse.
- Beans.
- Lentils.
- Fruits vegetables.
- Fresh clean water, which you need to drink glasses. 10.
Diet Kovalkov: the stage "First".
The menu for this step should be something like this:
- Breakfast. In the morning you can eat fat-free yogurt, grams of 200, bran and nuts (not more than a handful).
- Breakfast the 2nd. After a couple of hours after breakfast, we eat an apple.
- Dinner. In the afternoon we prepare a cucumber salad with tomatoes, bell pepper, onion, soy cheese and olives. To fill this salad follows olive oil.
- Dinner. In the evening we eat a couple of proteins from boiled eggs.
For the whole day you need to drink a glass of 3 tea (green) and eat a couple of apples (green).
Diet Kovalkov: the stage of "Second".
This stage involves cleaning the intestines and restoring the microflora. On an empty stomach every day you need to drink water, which stimulates the production of a special kind of hormones that contribute to the destruction of the fat layer.
In the diet at this stage include:
- Dairy products (low-fat).
- Fruit. Vegetables.
- Fish. The bird.
At the "second" stage, the menu should be approximately the following:
- We have breakfast with low-fat yogurt in the amount of two hundred grams, bran and nuts.
- We have lunch with fresh vegetables, chicken, fish or low-fat cottage cheese.
- Supper with a salad of vegetables, seasoned with butter. Before going to bed, we eat two egg boiled eggs.
During the day, we eat 700 grams of fruit.
Diet Kovalkov: stage "The Third".
At the "Third" stage, the diet is aimed at consolidating the result, which can be successfully achieved, just not deviating from the rules of rational nutrition. From our menu we exclude sugar, flour, potatoes, peeled rice. It is forbidden to use complex types of carbohydrates after 6 pm and mix them with fats.
The total amount of consumed fats should not be more than 60 g.
When the second stage of the Kovalkov diet is coming to an end, you will already find that you have reached the desired weight. The "third" stage will consolidate the result, and you will not have to worry about that the departed volumes will return to their place.
Diet Alexei Kovalkov need to adhere to a long time, without losing the optimistic mood for an excellent result.