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Losing weight up to 7 kg in 2 weeks.
The average daily calorie content is 520 Kcal 1 stage and 750 Kcal 2 stage.
Dr. Alexey Kovalkov is convinced that the issue of losing weight must be approached rationally and responsibly, so as not to harm health and make the process of losing weight as comfortable as possible, and not turn the diet into hard labor.
This dietitian has developed his own weight loss system, on which he has lost excellent weight himself and successfully helps to get rid of extra pounds to other people who want to transform their figure. In this method, the author focuses his attention not only on the weight loss itself, but also on the normalization of metabolic processes occurring in the body, due to the violation of which, as you know, problems with excess weight can arise.
Kovalkov diet requirements
Kovalkov’s method of losing weight consists of several stages.
The first stage is preparatory. It lasts 2-3 weeks. According to the reviews of those losing weight, with an initially large amount of excess weight, you can lose 5-6 kg at this stage. The main goal of the preparatory stage, as noted by Kovalkov, is the adaptation of the body to new eating habits and a decrease in appetite, as well as cleansing the gastrointestinal tract.
The main stage follows after the preparatory one. It needs to be continued from 14 days to six months. It all depends on how many kilograms you need to lose weight. This stage will continue until you are happy with your physical data (of course, watch your health). It was during this period that Kovalkov advises to connect physical activity. But don’t be too zealous. It is better to exclude strength training now, it is unlikely that they will bring results with this regime. Most likely, by training hard, you will only exhaust your body. Now the most objective sports behavior is exercise in the morning or light gymnastics, which allows you to keep your muscles in good shape, but does not overload the body. It is very good to increase the duration of the walks. If you can walk for an hour a day, that’s great. Use less transport, better give preference to walking. As Kovalkov notes, while walking, hormones are produced that promote fat burning and help you lose weight faster.
Having lost weight, you can proceed to the third phase. Now it’s worth consolidating the result. Actually, this is no longer a stage, but a post-dietary life. In a good way, such a regime should be adhered to all life or as long as possible. If you can do this, then you will never again experience the problem of excess weight.
On the first stage it is worth removing carbohydrates from the diet, which have a high glycemic index, which force us to eat more food, which often leads to the accumulation of excess weight. In particular, now we are saying goodbye to sweets and pastries, carrots, honey, potatoes, corn, beets. We also refuse white bread, sweet fruits and dried fruits. All this must be excluded from the diet. During this period, according to Kovalkov’s rules, it is also prohibited to eat meat, fish, seafood. By the way, this surprises some nutritionists who suggest building a diet on these particular foods. Also banned are now potatoes, pasta and white rice. Any kind of alcohol is also taboo. Of course, you need to forget about fatty, fried foods. All food must be cooked gently (e.g. stewing or cooking).
On the second, main stage, our goal is to stabilize, that is, to consolidate the result obtained. As for the diet, you can add apples and grapefruits, vegetables, bran, low-fat dairy products, fish, meat, seafood, mushrooms, low-fat cheese, rye bread to it. You can also consume legumes, grains, vegetables (but do not forget that we don’t eat carrots and beets), greens, and fruits (excluding bananas). Be sure to drink about 10 glasses of water a day. Meals are provided fractional, 5 meals a day. The last meal should take place at least an hour before bedtime, but better still earlier.
The third stage… Basically, you should eat the same way as in the second stage, making healthy and low-fat foods the basis of the diet. But now you can introduce into the diet a little baked potatoes, various cereals, black bread, previously prohibited fruits, vegetables, berries. The rest of the products are allowed in moderation at your discretion. Remember that all the most high-calorie foods are best consumed in the first half of the day, so that by the evening the energy received from them can be used up by the body. Now you just need to go to a proper balanced diet. For those with a sweet tooth, the author sometimes allows themselves to be pampered with dark chocolate. It is also important to observe moderation in alcohol, because, among other things, many of its types are quite high in calories. When at a party or other celebration, give preference to red wine, preferably dry. As for physical activity, now, if you wish, you can connect strength exercises, since the body is probably already able to withstand them.
To make it easier for you to compose the menu, we suggest that you familiarize yourself with an approximate nutritional option for the Kovalkov diet for the first and second stages.
Breakfast: a glass of yogurt with the addition of bran or oatmeal.
Dinner: vegetable salad with a little vegetable oil.
Dinner: two boiled eggs.
snacks: permitted fruits or fresh juices from them.
Breakfast: 200 ml of a fermented milk product of your choice (for example, kefir or fermented baked milk, or natural yogurt), some bran and a piece of rye bread.
Dinner: 150 g of fish or seafood in the company of a small amount of permitted vegetables, you can eat 100-150 g of low-fat cottage cheese.
Dinner: up to 300 g of vegetable salad. You can fill it with vegetable oil.
Kovalkov recommends snacking with fruits (in particular, apples, grapefruits). If you feel hungry before going to bed, eat proteins from two boiled eggs.
Contraindications to the Kovalkov diet
Diet food can be dangerous if you have any ailments, especially of a chronic nature. Therefore, if you have any, be sure to consult with your doctor before losing weight, so as not to harm your health.
Advantages of the Kovalkov diet
1. Nutrition according to the Kovalkov system normalizes metabolism.
2. Also, the body does not experience a state of stress, because of which weight loss, on the contrary, can slow down.
3. Of course, the plus of this method is that you do not have to face an acute feeling of hunger. After all, you can eat food in any (of course, reasonable) doses.
4. You do not need to weigh food or count calories while sitting on this system.
5. By the way, thanks to these benefits, Dr. Kovalkov’s diet is among the ten best and healthiest diets in the world.
6. This diet is almost synonymous with simplicity.
7. You do not need to look for any overseas products to transform your body. They are all available.
8. And you have a wide variety of dishes. Surely something to your liking, even at the first stage, you still find for yourself.
9. The body is saturated with vitamins contained in fruits and vegetables, which is very useful. And the refusal from pasta and sweets will be gratefully accepted by both the figure and health.
Disadvantages of the Kovalkov diet
The first weeks, or even days, of the Kovalkov diet can be difficult, especially if you are used to eating a lot of completely different foods. Therefore, mood swings may occur, and you may even be tempted to quit. The main thing, as experienced losing weight say, is to continue. And soon, seeing the result, it will become much easier for you, and you will be drawn into a new schedule and will enjoy the changes that are happening to you.
Repeating the Kovalkov diet
The third stage of the diet, according to the recommendations of Alexei Kovalkov, you need to make your life. Another nutritionist advises: if you violated the basic rules of the system and went all out, having got to an appetizing feast, return to the methods of the first stage for a couple of days, and then you will not be afraid of any extra pounds.