Who is this doctor, Kovalkov?
To date, this famous Russian nutritionist is one of the most sought after and successful. But it was not always so, because only ten years ago he was a physician and suffered from excess weight. Such a dull state led him to the need to create his own food system, which allowed him to say goodbye to 50 kilograms in just six months. Successful experience allowed the clinic to open and release two books in which he outlined his views and the basis of the diet.
What is the difference from other diets?
First of all, Kovalkov's diet is the complete opposite of modern views. The doctor severely criticizes all sorts of mono diets and does not at all admit sharp restrictions. He believes that it is strictly forbidden to adhere to strict restrictions, since in any case they will be interrupted by gluttony. All this leads not only to a rapid set of weight, but also to mental disorders.
In the end, in order to successfully lose weight without harm, you must abandon any tight restrictions and, first of all, it is important to understand the cause of your deplorable state. Try to answer yourself: "Why am I getting better?". Starting from your answer and realizing responsibility for your life, you can go forward to the ideal.
The technique of Dr. Kovalkov has many advantages. First of all, it is calmly transferred, both on a physical and psychological level. You do not need to count calories all the time, it's quite high-grade, and the main thing is to eat well. In addition, the Kovalkov system assumes that you can choose your own food and make your own menu. You will not starve, but should not overeat. Food is absolutely enough for a comfortable life.
Stages of Kovalkov's diet
The process of losing weight for you will be divided into three stages. Each of them suggests a certain plan, which should be adhered to. In addition, they all involve physical activity. However, according to the doctor, it is enough to walk daily.
Preparatory stage
The first stage lasts from two to four weeks, during which you will gradually begin to move more and get out of the wonders of modern nutrition, that is, forget about any fast food and other fast carbohydrates. It's time to give up flour, sweet, chips and other snacks, soda and everything that belongs to the category of "harmfulness." You also have to clean up the body a little. At this stage, usually, it is possible to say goodbye to five kilograms.
Main Stage
It involves an increase in the number of physical exercises, it's time to walk to add power to more active activities. There are few restrictions in nutrition, but of course, everything that is harmful is forgotten forever.
The final stage
It can be called a stage of consolidation, as it is designed to keep a new weight and to ensure that it will not return. You will spend about a year on it, and this period will allow you to remain forever in your new, harmonious body.
What should I eat?
The basis of your new menu is protein and a low content of fat in them. Necessary protein foods should be for lunch and dinner. And definitely have to eat two egg whites before going to bed.
There are several more rules.
- Vegetables to eat raw
- Meat and fish cook
- Cereals steamed with boiling water
Sample menu
At the first stage you can eat beans, lentils, coarse grains, as well as fruits and vegetables. Especially here you do not peep, but this is only a stage. More variety is to be expected further.
Sample menu for the second stage:
- For breakfast, you can prefer low-fat yogurt, bran and eat a few nuts.
Limit the snack with one apple.
For lunch, prepare a fresh Greek salad and season it with olive oil.
For a mid-morning snack, eat grapefruit or again an apple.
In the evening, according to tradition - two egg whites.
Approximate menu of the third stage
Ideal for breakfast will be again yogurt, bran and nuts.
We refuse refreshments, and for lunch we eat raw vegetables, low-fat cottage cheese with chicken or fish.
For dinner, again, a vegetable salad dressed with vegetable oil.
And before going to bed, like all the previous days - two egg whites.
Do not delay, it's your life. Nobody will load the refrigerator with the right products instead of you, and will not close it to the lock. Realize your need for health. What kind of diet to choose, your business, but the Kovalov system is ideal for people who do not like restrictions, but want to be healthy and beautiful.