Express Kovalkov diet: rules, dignity, features and stages of diet, a detailed menu for 2, 3, 7 days. How to lose 10 kg with Dieta Kovalkov's diet: Description

For harmony and beauty, people often use diets. In this article, we will consider the useful diet of Kovalkov.

The methodology of weight loss developed by Dr. Kovalkov is able not only to improve the figure, but also to maintain the achieved result throughout life. In this case, it is important not to limit yourself to your favorite products, but also not to overdo it in the forbidden.

The essence of the express diet of Dr. Kovalkov

The diet provides for 3 stages.

This is a diet that helps to lose about 3-10 kg within a month. Suitable exclusively young girls.

You don’t have to starve with this diet. She teaches how to eat right, so as not to feel hunger.

The power system helps to realize the young generation that it is necessary to deal with extra pounds. Dr. Kovalkov even wrote a book on this subject, under the name: “Minus size”.

Permitted and prohibited products on Kovalkov's diet

In the process of Kovalkov’s diet, attention should be paid to the following products:

• Low -fat meat, fish, cottage cheese.
• Oil is preferable to choose olive.
• Nekrahmalic vegetables.
• Nuts.

You can not use such products:

• Sweet in any form. Even honey, dark chocolate, drinks that contain sugar are banned.
• Flour products.
• Bread.
• Groups.
• Packed juices.

Important: dishes that should be present in the diet every day - vegetables that can either be baked or used in its original form.

Express Kovalkov’s diet implies the ban on many familiar products, but still you can get rid of hated kilograms in a couple of weeks. A prerequisite before the diet is consulting with the attending physician and a complete medical examination.

Features of the Kovalkov diet

What are the advantages and features of a diet that does not make it similar to any others:

1. The purpose of the diet is to normalize metabolism and improve the digestive tract.
2. Food according to kovalkov diets does not provoke stress when changing the diet.
3. The balance of all necessary elements for the life of the body does not allow hunger. There are no restrictions in portions. The basic rule, so that there is no feeling of severity and should not eat food 2 hours before going to bed.
4. All products that are used in a diet with a glycemic index no higher than 50. Carbohydrates are normal, which does not lead to weight gain, but on the contrary helps the destruction of the fat layer.
5. You can eat in the evening after 18. But it is worth considering that food should be correct and not difficult.
6. This is a diet that can be guided all your life.

The first stage of the Kovalkov diet: Recommendations

If you want to get a quick result, this power system does not suit you. Kovalkov’s diet is built on the principle of gradual reduction of excess weight. With its help, you can achieve a result that will delight you constantly, and not a couple of weeks.

The first stage of the Kovalkov diet is preparatory

• At the first stage, it is recommended to limit animal proteins and introduce vegetable proteins into power, combining with physical activity.
• The duration of this stage is from 2 to 4 weeks. During this period, a person himself to learn how to control and develop a diet, which is right for him.
• It is forbidden to immediately rush to extremes and abandon all your favorite products. As a result, at the end of the term you must remove prohibited products from the menu.
• At this stage, a lot of fiber should be consumed, which is contained in fresh vegetables, as well as fruits, bran. This is the preparation of the body and intestines for the large use of protein at the main stage.
• As a result of such preparation, 5 kg can be reset. So that this stage does not become stress for the body, you should clearly follow the proposed Kovalkov menu.

The principles of the preparatory stage of the Kovalkov diet:

• Gradual change in the usual diet. You should eat 5 times a day. The breaks between techniques should be the same during the day.
• You should drink a lot of liquids. Before meals, you need to drink a glass of water, exclusively room temperature, so that the body does not spend a lot of energy on its warming.
• So as not to stress the body even more it is worth abandoning active training. Walks will be an excellent alternative.

Can:

• Sour -milk products (if possible every day).
• Sharbi about 100 g per day (drink kefir).
• No more than 30 g of any nuts.
• Fresh vegetables or vegetable salads (refueling from olive oil).
• Include legumes in the diet.
• Fresh fruits (it is better if it is apples, you can 4 pcs.).
• A couple of eggs, only proteins.

The three -day Kovalkov diet menu at the first stage

To start:

• Breakfast. Wonderful yogurt, complemented by a dozen nuts.
• We snack fresh apple.
• We have lunch Fresh salad with beans and with cubes of solid low -fat cheese, drink it with green tea.
• During break You can eat an apple and drink with water.
• Dinner. A cup of milk and 2 eggs, only protein.

In the middle of the stage:

• Breakfast. 100 g of bran in Kefir, 30 g of nuts.
• Snack The second day is the same as in the first - you can use a couple of small apples.
• Dinner. Light pumpkin soup seasoned with seeds and herbs.
• Between tricks You can use grapefruit slices.
• Dinner. Stewed vegetables with peas without salt with spices.

We finish:

• Breakfast. A light salad of seasonal fruits. Graduation from natural yogurt.
• Lunch. 1 tomato.
• We have lunch fresh salad and boiled peas.
• Afternoon snack. A small apple. You can replace a half grapefruit.
• Dinner. A cocktail made of yogurt and bran with forest berries.

The doctor believes that this is the most difficult stage. Since you change your usual food. Loss of working capacity may occur.

The second stage of the Kovalkov diet: Recommendations

The duration of the stage is from 4 weeks to six months. Many new products are added to the diet. Weight loss occurs due to the abolition of the use of products containing fiber, as well as complex carbohydrates. You might immediately think that the body may lose such necessary vitamins, but this will all replace fresh vegetables, because they contain a sufficient amount of easily digestible fiber.

The principles of the second stage of the Kovalkov diet:

• It is allowed to eat animal protein food, which will now become the basis of the entire menu.
• Active sports are recommended. There will be no visible result at once, only the process of burning subcutaneous fat will begin.

• After waking up, you should drink a cup of warm water so that the body begins to actively work, and take hiking along the street, preferably away from the roadway. Such walks or jogging can be done daily.
• You should eat 6 times a day.
• Drink a lot of liquids.
• All food should be steamed.
• Do not season with salt and add oil to dishes during cooking.
• This stage lasts until you see the result that will please you.

The main thing is not the weight that you lose, but the appearance of your body in the mirror.

Two -day menu of the second stage of Kovalkov's diet

Begin:

• Breakfast. Low -fat kefir - 250 ml, apple.
• Lunch. Two small apples.
• Dinner. Fish broth-based soup or mushroom soup, or a piece of fish is extremely inactive. Greener in the form of vegetables or stewed pumpkin or pea puree.
• Afternoon snack. Half of the citrus fruit.
• Dinner. Fresh salad of vegetables with proteins. Refueling from olive oil, spices.

End:

• Breakfast. Eggs based on 2 eggs. Green tea without sugar. Can be replaced with kefir.
• Lunch. Chamomile tea.
• Dinner. Cottage cheesecakes prepared in the oven or cutlets from fillets with a piece of cheese inside. The side dish is 100 grams of asparagus beans.
• Afternoon snack. A whole orange.
• Dinner. Povers with minced meat.

The third stage of Kovalkov's diet

At this stage, there are no basic requirements, since during the previous two stages your body, and you yourself had to learn how to regulate yourself that you need to eat and what it is impossible, what makes your body lose weight and what leads to weight gain. If during this period you could not overpower yourself and go to the gym, then take on the walking walks further.

The menu becomes even more extensive, but you should adhere to such recommendations:

• Each product before use should be checked for a glycemic index.
• Portations should always be under control.

Seven -day Kovalkov diet menu for weight loss by 10 kg per 1 month

1st day:

• Breakfast. The bran is pour in low -fat kefir 250 ml.
• Lunch. Two small apples.
• Dinner. Sharbi with pieces of dried fruits, two small apples.
• Dinner. Fresh vegetable salad - 250 g
• Before bedtime. The protein of two chicken eggs.

2nd day:

• We have breakfast After drinking kefir and eating a dozen nuts.
• We complement Again apples.
• We have lunch grapefruit slices.
• Dinner, Grinding your favorite vegetables in a delicious salad.
• Before bedtime. 250 ml of milk, with a small spoon of honey.

3rd day:

• For breakfast You need to drink a glass of yogurt.
• Lunch. A whole grapefruit.
• We have lunch light vegetable salad.
• For dinner Again vegetables, but already for a couple with a fish, only weighing 300 g.
• Before bedtime You can use two proteins.

4th day:

• Breakfast. Stewed vegetables without oil - 250 g.
• After a couple of hours You can drink juice from your favorite vegetables.
• Dinner. Police or beans soup.
• We have dinner A salad of favorite vegetables.
• We complete the day apple.

5th day:

• Breakfast. Skorobi pour 250 ml kefir with dried fruits.
• Between basic tricks Do not forget to drink a glass of yogurt.
• We have lunch vegetables and a pair for steam in a total weight of 300 g.
• Dinner. Fresh fruit salad.
• Before bedtime Please yourself with grapefruit slices.

6th day:

• Breakfast. Sour -milk product - 200 ml.
• Lunch. Any nuts 30 g and dried fruits.
• Prepare steam vegetables with fish For dinner.
• Dinner. Two small apples.
• Finish the day The protein of two chicken eggs.

7th day:

• Breakfast. The protein of two chicken eggs. Wonderful green tea.
• Lunch. Sprinkle branch with low -fat kefir 250 ml, with the addition of dried fruits. Two small apples.
• We have lunch light salad.
• Dinner. Low -fat fish for a couple - 200 g, steam vegetables.
• Before bedtime. A whole grapefruit.

If you are still not used to it and cannot abandon your usual food, you can return to the diet-potatoes, sweet, rice, as well as bread. You can also consume butter and other fatty products.
However, according to the reviews of most people, the desire to return to the previously familiar diet, and even more so to return the weight, no one has.

Sometimes you can afford:

• Add porridge to the menu, but with a low glycemic index.
• Surcharge bread.
• Dry red wine with a piece of Extra of black chocolate.
• Replace vegetable oil with butter.
• It is better to refuse sweets at all and eat them only for big holidays.
• Tea is only without sugar, coffee with low fat milk, only pure spring water.

No minuses, no contraindications in kovalkov dietno, this is just a diet that should be held constantly in order to stay in shape. A quick result can be achieved only by harm to health. This is precisely the lack of Kovalkov’s diet.

The advantages of Kovalkov’s diet

• A variety of and nutritious menu.
• There is no feeling of hunger, because portions help to saturate enough body.
• The digestive tract improves, toxins, toxins are removed, metabolism is normalized.
• The condition of the skin, hair, nails improves. The skin is pulled up, the muscles come into tone due to constant training, an orange crust disappears.
• Normalization of blood circulation, water balance, since sufficient quantity enters the body.
• Salt balance also returns to normal due to salt consumption only due to the products that contain it.
• Reducing carbohydrate consumption.
• Constant physical activity becomes the norm.

Diet  Kovalkov It helps to make a healthy lifestyle with a useful habit, and follow it constantly so that excess weight is not your further problem. After all, it is he who worsens the work of the heart, liver and other organs.

Video: Nutritionist Kovalkov - to eat to lose weight?