Kovalkov's diet. Menu for a month, a week, every day. Details 1, 2, 3 stages of losing weight at home. Reviews and results

The author of the weight loss technique is Dr. Alexey Kovalkov, well-known in medical circles, who tried it on himself. Within six months, he was able to lose more than 50 kg in weight without causing any harm to his own health.

According to the doctor, this is not a diet in the traditional sense, but rather a nutritional system for a long period of time. During the diet, according to the doctor, a change in food preferences occurs, due to which the body is rebuilt and loses weight.

For a month, a menu is drawn up from products that are available but allowed at the current stage. The results are visible already in the first months; the final period completely changes eating habits.

The essence and general rules of the diet from Dr. Kovalkov

Kovalkov's diet has several options, which are described in detail in books written by the doctor. Before losing weight, it is necessary to determine the cause of excess weight, undergo basic tests, and consult a doctor. Your diet may need to be adjusted a little.

The author's books on weight loss techniques help you lose weight quite quickly. They contain a lot of useful detailed information. The diet is balanced in essential nutrients. The required amount of protein, fat, and carbohydrates is supplied daily, but vitamins and minerals may not be enough, so it is advisable to additionally drink a vitamin-mineral complex.

Basic principles:

Your diet should contain at least 30 g of fat every day, more is possible. Half of its volume is of animal origin, the other is of plant origin.
Carbohydrates maximum 30-40 g, all are considered, including slow ones. Protein – at least 70 g per day. Calculated at 1 g of protein per 1 kg of human weight. For those involved in sports – up to 2 g per 1 kg.
Calorie content is not a qualitative indicator, but a quantitative one; it is useless to count it.
From 4-5 tbsp. You need to drink clean water every day. Drink not forcefully, but at will, in small volumes. Eating bran is important.

Meals are frequent, fractional, consisting of foods with a low glycemic index. Spices are allowed to be used, salt will have to be slightly limited. It is important to eat fresh berries, fruits, and vegetables. A big role is given to fermented milk products with a fat content of no more than 3.5%. Completely low-fat products should not be eaten.

Kovalkov's diet: main advantages.

There should be no more than 3 hours between meals. The basis of nutrition is vegetable proteins and fats. Exhausting physical activity is not recommended, but you need to walk a lot or swim in the pool every day.

The technique has 3 stages, the principles of which must be followed. But the doctor is against strict restrictions. The exception is simple saccharides, which form carbohydrate dependence in humans.

How not to lose your temper

With any diet, there is a danger of failure and a return to the previous diet (or no diet at all). To prevent this from happening, you should adhere to the following recommendations:

Alcohol increases appetite, so only dry wine is allowed (and only at stage 3).
Of all the possible dishes, you need to choose the most delicious and healthy ones.
Under no circumstances should you give up regular physical activity, even if it’s simple walks.
There are a lot of permitted foods, so meals within the diet can be made quite varied. This will help normalize and balance your daily diet.

The greatest danger is posed by fatty foods and processed meat products (sausages, boiled sausages). The consumption of such products should be minimized, and ideally completely eliminated.

Advantages and disadvantages

Advantages of the technique:

No hunger strikes.
Balanced diet.
Fast weight loss.
Normalization of metabolism.
Improved health.
No fasting days.
No grueling training required.
No calorie counting.

Disadvantages of the diet:

Duration.
Complete abandonment of the usual diet.
Constant motivation is required.

Conclusion

The Kovalkov diet is a well-developed method for weight loss. It allows you not only to lose weight, but also improve your health. If you follow all the tips, the extra pounds will definitely go away, and the result itself is stable. The Kovalkov diet is a technique that allows you to acquire a healthy body and a slim figure.

Author of the article:

Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors

Contraindications

Kovalkov recommends that before using a diet and drawing up a menu for the month, if you have any chronic diseases, consult a doctor. In any case, you need to undergo a general examination. If you have health problems, you need to adjust the technique so that it does not harm the body.

Contraindications:

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

Features of the drinking regime

The Kovalkov diet does not call for drinking a certain amount of water per day. He advises you to drink constantly and as much as you want. Preferably 10 minutes in advance. before meals, so as not to remove digestive juices from the stomach and, as a result, not to retain food.

The amount of fluid consumed per day should be calculated individually, taking into account the characteristics of the excretory function and chronic diseases. This is especially true for the use of medicinal and table mineral waters, which can only be drunk as prescribed by a doctor.

You should not focus on the feeling of thirst. The body says this only when there is a severe lack of fluid. It is advisable to carry a bottle of clean water with you and drink every time it comes into view. There is no need to pour water into a glass or drink a certain volume of liquid. You can take a couple of sips, but regularly.

At the first stage of the technique, you should try to drink at least 1.5 liters of water per day. This is necessary to remove toxins and decay products from the body. Next, 4-5 tbsp is enough. If urinary function is impaired, it is not necessary to adhere to these data.

Tea and coffee do not replace water; on the contrary, they increase the body's need for fluid. In the morning after waking up, you need to slowly drink 1 tbsp. water (room temperature). During the day, most of it should come between meals. When thirsty, a person consumes more food.

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!

Preparatory stage

Kovalkov calls the first stage of the diet preparatory. But without restricting your diet before, it can be difficult to switch to a new diet. This can lead to exacerbation of chronic diseases.

For this reason, it is advisable to limit the amount of harmful foods consumed 1-2 weeks before the start of stage 1 of the method.

Especially remove:

fast food;
canned;
smoked;
salty;
sweet products.

It is important to train yourself to drink water. In Kovalkov’s diet, fluid consumption is given a special place. You need to gradually increase the amount you drink.

It is also important to undergo a medical examination, take tests, and get advice from a therapist and specialists, if necessary. This will help identify possible chronic diseases and establish the true cause of excess weight. Taking these data into account, the methodology needs to be adjusted.

Flaws

According to nutritionists, the Kovalkov system is far from ideal, and several significant disadvantages can be noted in it:

Prohibited Products

Kovalkov's diet (the monthly menu is compiled taking into account contraindications, regardless of the stage) has a list of prohibited foods. It is important not to eat foods with a high glycemic index (more than 50).

First of all, prohibited foods include fast carbohydrates, including:

ice cream;
honey;
jam;
carbonated drinks;
industrial juices.

Prohibited:

pasta;
potato;
white flour bread;
peeled rice;
grape;
bananas;
plums

As in other systems, the use of:

fast food;
semi-finished products;
canned foods;
salty dishes.

Products should be cooked without oil. Alcoholic drinks are prohibited with the exception of 30 g of dry white wine per day.

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.

Authorized Products

In Kovalkov’s diet, the main place is occupied by foods with a low glycemic index. The menu for the month is compiled from them. The condition is not strict, but only acts as an approximate guideline. The main condition for replacement is that the product be included in the permitted group.

The consumption of fermented milk products and cottage cheese is mandatory on the menu. They enrich the diet with protein. At the first stages, animal fats are replaced by vegetable fats. In this case, the oils must be natural, of good quality, unrefined.

Eating boiled proteins at night allows the body not to feel the need for food during sleep and reduces the risk of developing gastrointestinal diseases. It is advisable to consume bran in a volume that fits in 2 palms, but not more than 100 g. Nuts are chosen at will; you can eat cedar fruits every day, or you can eat walnuts.

Menu for the week of the first phase

At stage 1, you can consume up to 100 g of bran per day, but do not forget to wash it down with water. If this is not done, constipation may develop. Use bran when you want to eat. Vegetables can be eaten in any quantity. Instead of apples, it is permissible to use pears or grapefruits, but reduce the quantity to 2 pcs. and eat not immediately, but divided in half throughout the day. Egg whites are a must at night.

The Stage 1 menu is presented in the table.

Day	Eating	Menu
Mon.	Breakfast	Pine nuts – 20 g Bran - up to 4 tbsp. l. Drinking yogurt – 1 pc. Tea or coffee
	During the day	Apples – 4 pcs. Bran - no more than 100 g Coffee Tea
	Dinner	Greek salad with cottage cheese Unlimited vegetables
	Before bedtime	Egg whites – 2 pcs., can be seasoned with soy sauce, pepper, vinegar
Tue	Breakfast	Almonds – 30 g Bran - up to 4 tbsp. l. Kefir – 1 tbsp. Tea or coffee
	During the day	Apples – 4 pcs. Bran – up to 100 g
	Dinner	Arugula with cottage cheese and vegetables
	Before bedtime	Egg white – 2 pcs.
Wed.	Breakfast	Cocktail of walnuts, bran, kefir, apple, vanillin Tea or coffee
	During the day	Apples – 4 pcs. Bran – up to 100 g
	Dinner	Salad of Chinese radish, cucumbers, cottage cheese
	Before bedtime	Proteins – 2 pcs.
Thurs.	Breakfast	Almonds – 30 g Bran - up to 4 tbsp. l. Acidophilus – 1 tbsp. Tea or coffee You can add baked apples with cinnamon and pepper
	During the day	Bran, apples You can add baked apples with cinnamon and hot pepper
	Dinner	Salad of fried eggplant, sweet pepper, garlic, onion and soy sauce with tofu cheese
	Before bedtime	Proteins – 2 pcs.
Fri.	Breakfast	Pine nuts – 20 g Kefir – 300 ml Bran – 20 g Mate tea
	During the day	Grapefruit – 2 pcs. Bran Tea coffee
	Dinner	Vegetable salad with cottage cheese
	Before bedtime	Proteins – 2 pcs. Can be replaced with a protein omelet with the addition of champignons, tomatoes, zucchini
Sat.	Breakfast	Cashews – 20 g Fermented milk product – 1 tbsp. Bran Read also: Caffein-benzoate sodium solution for injections Tea coffee
	During the day	Apples, bran, water
	Dinner	Curd casserole with nuts and berries
	Before bedtime	Egg whites or omelette
Sun.	Breakfast	Nuts – 20-30 g Ryazhenka Bran Tea or coffee
	During the day	Apples, bran, water
	Dinner	Vegetable salad with cottage cheese
	Before bedtime	Egg whites or omelette

Examples of simple recipes

Since this period is considered the most difficult, the menu should be as varied as possible.

The first ingredients that come to mind for dinner are:

cucumbers, tomatoes, bell peppers – 2 pcs each;
red sweet onion – 1 piece;
pitted olives - a third of a jar;
feta cheese or low-fat cheese – 100 g;
basil and other fresh herbs;
olive oil – 1 tsp;
lemon juice.

In this combination, it is easy to recognize the famous “Greek” salad, in which you can replace high-calorie components with dietary ones without deviating from the classic recipe.

Keeping the benefits of apples in mind, you can prepare a healthy sweet and sour salad by having the following products on hand:

Chinese cabbage – ½ head;
cucumber – 1 piece;
carrots – 1 piece;
apples – 2 pcs;
sesame;
olive oil – 1 tsp.

A vegetable-based diet is a godsend for vegetarians who have managed to modify even traditionally meat salads. During the first phase of the Kovalkov diet, vegetarian recipes will help you discover a new dish every day.

Menu for every day for the second phase

Nutrition at this stage is less limited. Add 40 g of pure protein, more is possible. Apples can be replaced with any desired fruit (300 g), except bananas, plums, and grapes. You can add cheese to your meals.

Kovalkov's diet: sample diary for accounting and statistics.

When compiling a menu, you need to count fats - 40 g maximum per day. Vegetables can be stewed with meat, and soups can be prepared with them. This stage lasts until the excess weight remains 5-7% of the original.

Eggplants, pumpkins, and zucchini stop weight loss for 1 day. You can eat them, but you won’t be able to lose weight in one day.

Table 2. Sample menu for the week

Day	Eating	Menu
Mon.	Breakfast	Pine nuts Bran Kefir – 1 tbsp.
	Dinner	Boiled meat (pure protein 70 g)
	During the day	Fruits – 3-4 pcs. Vegetables – no restrictions in quantity
	Dinner	Vegetable salad with olive oil, cottage cheese
	Before bedtime	Egg whites or egg white omelet
Tue	Breakfast	Any nuts Bran Ryazhenka
	Dinner	Boiled seafood (pure protein 70 g)
	During the day	Fruits – 3-4 pcs. Vegetables – no restrictions
	Dinner	Stewed vegetables with sunflower oil and spices
	Before bedtime	Egg whites or egg white omelet
Wed.	Breakfast	Almond Bran Yogurt
	Dinner	Boiled fish (pure protein 70 g)
	During the day	Fruits – 3-4 pcs. Vegetables – no restrictions
	Dinner	Vegetable salad with plant. butter and cottage cheese
	Before bedtime	Egg whites or egg white omelet
Thurs.	Breakfast	Cashew Bran Acidophilus
	Dinner	Boiled chicken
	During the day	Fruits – 3-4 pcs. Vegetables – no restrictions
	Dinner	Stewed vegetables with mushrooms, sunflower oil, spices
	Before bedtime	Egg whites or egg white omelet
Fri.	Breakfast	Walnuts Bran Kefir
	Dinner	Boiled beef
	During the day	Fruits – 3-4 pcs. Vegetables – no restrictions
	Dinner	Vegetable salad with plant. butter and cottage cheese
	Before bedtime	Egg whites or egg white omelet
Sat.	Breakfast	Pistachios Bran Yogurt
	Dinner	Boiled fish
	During the day	Fruits – 3-4 pcs. Vegetables – no restrictions
	Dinner	Stewed vegetables
	Before bedtime	Egg whites or egg white omelet
Sun.	Breakfast	Pine nuts Bran Ryazhenka
	Dinner	Boiled beef
	During the day	Fruits – 3-4 pcs. Vegetables – no restrictions
	Dinner	Vegetable salad with vegetable oil and cottage cheese
	Before bedtime	Egg whites or egg white omelet

Menu for the third phase

Kovalkov’s diet (the menu for the month in this phase can already be calculated independently) involves the third, as the final stage of weight loss. The main rule of the phase is no more than 40 g of carbohydrates per day. The remaining limitation is the absence of prohibited ingredients on the menu. Other foods can be eaten in any desired quantity, without forgetting about the drinking regime.

Sample menu for 1 day:

Breakfast: yogurt, oatmeal, tea with honey.
Lunch: vegetable soup, stewed vegetables, boiled meat.
During the day: fruits and vegetables.
Dinner: cottage cheese with vegetables.
Before bed: protein omelet, bran.

How much weight can you lose on the Kovalkov diet?

The results of losing weight using this method depend on the individual characteristics of the person and the initial weight. At the first stage, weight decreases to 5 kg in 3-4 weeks.

The main weight loss occurs in stage 2 - up to 200 g per day. It should be continued until a weight is achieved that is 5-7% higher than the desired result. During stage 3, you can lose the remaining kilograms; at this time, weight stabilization occurs. Next, you need to continue to eat according to the method, otherwise the lost weight will return.

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.

Nutritionist advice

Fasting days can only be used when they are needed. For example, after the New Year holidays due to overeating. On ordinary days, we should not forget about the beneficial bacteria living in the body. If you do not feed them for a long time, they will die and pathogenic microflora will take their place.
You want to eat when there is a lack of water. Then the body begins to store it for future use in the form of edema, depositing liquid from food. If your legs swell, but your arms are normal, then the problem is a lack of drinking water. If the upper half of the body swells (you can’t remove the ring from your finger, your face swells), then most likely there is a problem with the kidneys.
Women after childbirth can go on a diet only after 6 months , provided that 2 monthly cycles have passed. It is better to start losing weight during the estrogen phase, immediately after menstruation. If you start in the second phase, the weight only increases. It has nothing to do with diet.
After 18:00 you need to eat; you should not fast for more than 10 hours. Otherwise, the body begins to store nutrients. Before going to bed, you need to eat protein and fiber. Carbohydrates can be eaten only 5-6 hours before bedtime, because... when they are consumed, insulin is released, which blocks the action of somatotropic hormone, a powerful fat-burning substance released at night.

The technique helps you lose excess weight in a short period of time. The main disadvantage of the Kovalkov diet is the duration of the last stage. The menu can be prepared in advance for the day, week, month. At the same time, it is not necessary to strictly follow it - if you want to drink yogurt instead of kefir, then you need to do so.

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.