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Doctor Kovalkov's diet

Characteristic of a diet	Final assessment
Продолжительность:от 3 months	4 of 5 The diet is made by the professional nutritionist, directed to weight reduction and normalization of a metabolism. Observing recommendations, it is possible to adhere to a diet as much as long.
The recommended chastota:lyuby
Speed of loss of weight:
Safety:
Variety of products:

The doctor of medical sciences Alexey Kovalkov is a popular nutritionist of Moscow who making use of own experience of weight loss, developed quite effective and rather safe system of weight reduction.

The author's technique of food consists of three conditional stages – preparatory, the main and supporting:

1. Preparatory stage. At this stage there is a soft clarification and normalization of work of digestive organs. Digestive tract prepares for assimilation of a large amount of protein.

Duration of a preparatory stage makes 2-4 weeks during which about 5 kilograms leave. It is necessary to eat food in the small portions of 5-7 times a day. It is important to eat so much not to feel hungry, but it is impossible to overeat. At a preparatory stage there is no usual lunch in the middle of the day. In days it is necessary to drink not less than 4-5 glasses of pure still water. One more feature – the use of bran which washes down with water or dairy drink. Begin with a small amount of bran, gradually increasing it and bringing to 100 g a day.

Women should begin a diet so that to enter the main stage of a diet from the second phase of a menstrual cycle.

Also foot walks at comfortable speed, without breakthroughs and stops are recommended.

The first stage of a diet of doctor Kovalkov – the most difficult. From behind high content in blood of decomposition products of fats growing thin have a feeling of fatigue, irritability, problems with a dream. For reduction of discomfortable feelings the author recommends to a thicket to be in the sun and to accept the drug L-carnitine, intensively fat burning and removing decomposition products from an organism;

2. Main stage. Duration of the second stage of a diet is calculated individually for each person. Depending on initial weight this period makes from several weeks to one year. On average the speed of loss of weight – 100-200 g a day. The main stage comes to an end when the weight of growing thin returns to normal.

The number of meals – 4-5 times a day, at the same time is returned to a diet a traditional lunch. Portions become more, but it is necessary to avoid an overeating. The main goal of the main stage – to develop a habit there are healthy products in the correct combination.

During this period it is necessary to follow an accurate day regimen when meals, rest and exercise stresses are made daily at the same time. Power exercises are gradually added to intensive walking.

During the second stage weight is lost slowly. If for several days of the shooter of scales costs on one place, it is necessary to spend "loading" day when the amount of the consumed food increases twice. This day it is recommended to eat products with the high content of proteins and carbohydrates and low content of fat (porridges, fruit and vegetables), and also to drink a lot of clear water. "Loading" days are spent not more often 2-3 weekly.

Doctor Kovalkov recommends once a month the "cleaning" days – water-melon or rice. During water-melon day the diet consists only of water-melons which are eaten in unlimited number. The menu of rice day consists of the rice porridge made the next way: brown rice (230 g) is cooked, constantly adding water, until a full razvarivaniye. Add to ready porridge slightly salt, a curry, small cut dried apricots (1 glass), carefully mix. The received amount of rice porridge needs to be eaten in two days. It is possible to have green tea and clear water.

At the second and third stages of a diet of doctor Kovalkov it is useful to use the crushed buckwheat with almonds and bran which is filled in with kefir for breakfast.

3. Final stage. Duration of the final stage of a diet – 1-1,5 years. Its purpose – to keep normal weight and not to break. The list of the resolved products extends, but control of amount of fats, proteins and carbohydrates in a diet remains. Changes in the menu are entered gradually and slowly. There is no need for power exercises any more, but foot daily walks remain.

General rules for all stages:

Vegetables are whenever possible eaten crude, grain is worn out boiled water, meat and fish are baked, steamed or prepare;
During the day it is necessary to drink much, but it is important to do it in the small portions and through approximately equal periods. It is necessary to drink before food, but not later in any way. To overcome sudden feeling of hunger, the author of a technique advises to use alkaline water of an average or small mineralization. Water has to be room temperature, it is forbidden to drink cold water.

Advantages

The main advantage of a diet of doctor Kovalkov – the balanced diet containing carbohydrates, proteins and fats, necessary for an organism, in enough. The diet means a big variety of products that helps to avoid the monotonous menu and reduces probability of failure. Growing thin it is not necessary to weigh constantly portions of food and to count calories.

The diet is made by the professional nutritionist therefore if to adhere to recommendations, it will not exert a negative impact on health, and on the contrary, normalizes work of the alimentary system and a metabolism.

During a diet of people studies the principles of healthy food which in the future will help to keep weight normal.

Диета доктора Ковалькова – авторская методика питания, направленная на снижение веса и нормализацию обмена веществ

Shortcomings and contraindications

On doctor Kovalkov's diet the speed of loss of weight is not so high as the majority would like growing thin.

This power supply system is contraindicated to persons with serious chronic diseases, and also to pregnant women and the feeding women.

Before a diet it is recommended to undergo medical examination for detection of chronic diseases, and at their existence to consult with the doctor.

What products are resolved?

The list of the resolved products depends on a diet stage:

Preparatory stage: bean, vegetables with a low glycemic index, minimum processed grain products, proteins of eggs, fermented milk products, cheeses (Adygei, sheep cheese), nuts (walnut, almonds, cedar) and fruit (especially apples);
Main stage: cabbage, a radish, garlic, parsley, salad, spinach, onions, cucumbers, a citrus, pears and berries (cowberry, bilberry and blackberry) are added to products of a preparatory stage. Gradually buckwheat, low-fat cottage cheese, fast meat, chicken, fish and seafood is entered into the menu;
Final stage: all products, except those which belong to prohibited are resolved.

What products are prohibited?

The prohibited products at all stages: sweets, jam, honey, white rice, potatoes, white loaf and fancy bread, semi-finished products, salty and smoked products, fruit juice, sweet carbonated drinks, alcohol.

Useful tips

Council 1: Women should begin a diet so that to enter the main stage of a diet from the second phase of a menstrual cycle.

Council 2: At the second and third stages of a diet of doctor Kovalkov it is useful to use the crushed buckwheat with almonds and bran which is filled in with kefir for breakfast.

Council 3: If excess weight makes more than 30 kg, before a diet consult with the nutritionist and grow thin under his control.

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First breakfast	Low-fat kefir (200 ml) with powder bran (1 tablespoon), pine nuts (1 tablespoon).
Second breakfast	Apple (1 piece).
First lunch	Grapefruit (half) or apple (1 piece).
Second lunch	Grapefruit (half) or apple (1 piece).
Afternoon snack	Grapefruit (half) or apple (1 piece).
First dinner	The vegetable cheese salad (200-300 g) filled with oil and vinegar or lemon juice.
Second dinner	Protein of egg (2 pieces) or milk (200 ml).

Breakfast	The fat-free yogurt (200 ml) with bran and nuts.
Lunch	Low-fat cottage cheese (200-300 g), chicken or fish, vegetables.
Dinner	The vegetable salad filled with vegetable oil.
Supper	Boiled protein of two eggs.