Dr. Kovalkov's weight loss method. Kovalkov's diet: from excess weight - with a brisk step! Kovalev lose weight wisely

Kovalkov’s original method for effective reduction is considered one of the most effective diets today. The technique includes not only reducing excess body weight, but also restoring metabolism with a subsequent transition to proper nutrition and a healthy lifestyle. This one was developed by a nutritionist from Russia, whose name is Alexey Kovalkov. The diet, the menu of which is difficult to tolerate in the first days, has entered the top ten most popular weight loss systems in the world.

Principle of the technique

According to the nutritionist, it is simply impossible to get rid of extra pounds without physical activity, so fitness, running or at least walking is recommended for all patients.

The main principle of this method of losing weight is low in calories.

Bad carbohydrates are high, which is why fat deposits appear, says Alexey Kovalkov. A diet whose menu completely excludes the consumption of “bad” carbohydrates not only fights these deposits, but normalizes the functioning of internal organs as a whole.

This method does not require any serious financial expenses; it can be used by people of any age category, with the exception, of course, of children. Kovalkov’s method is considered one of the most popular weight loss systems not only because of its effectiveness, but also precisely because of its accessibility.

There are three stages of this diet in total.

Conditions

Losing excess weight with the help of this weight loss system is possible only on the condition that the patient follows all the rules and restrictions without exception, which in fact can be called quite strict. So, what does this diet involve?

First of all, the patient must be healthy. If you have any chronic or acute diseases, it is better to abandon this technique or at least use it under the strict supervision of a specialist.
All foods must be prepared correctly. Frying is completely excluded. Only boiled and steamed foods are allowed to be eaten. In addition, the Kovalkov diet allows recipes for baked and stewed dishes without adding any fat. Fat means not only oils, but also mayonnaise and other products.
Avoiding simple carbohydrates. They are one of the reasons for weight gain and the occurrence of subcutaneous fat deposits. Such easily digestible carbohydrates are found in confectionery products, as well as sugar and products containing it. Nutritionist Alexey Kovalkov claims that excess weight can only be overcome by switching to a low-calorie diet. However, sometimes eating a small amount of dark chocolate is allowed.
Maintaining water balance in the body. While losing weight, the patient should drink at least 2-2.5 liters of clean water per day. Moreover, water should not be washed down with food; it should only be consumed on an empty stomach. At the same time, salt intake should be limited. Such restrictions help improve metabolism and trigger the mechanism of removing toxins, toxins and other harmful substances, so that weight begins to fall off faster.
Consumption of natural products. Dr. Kovalkov's diet, the menu of which involves eating only those foods that have not undergone industrial preparation, completely prohibits the consumption of any canned foods. In addition, it is not allowed to consume: alcoholic beverages, smoked products, semolina, baked goods and bakery products made from premium flour, and soda. Vegetables are allowed (with the exception of potatoes, beets, carrots), fruits, excluding bananas, cereals, etc.
Presence in products. This is also a mandatory condition. The daily diet should include the consumption of yoghurt, kefir and other products.
Replacing any animal fats with vegetable ones.
No feeling of hunger. This method of losing weight involves a fractional diet, without a ban on eating after 18.00, the only restrictions are “bad” carbohydrates. Up to five meals are allowed, no snacks between them. This diet is ideal for people who have difficulty with portion reductions and other dietary restrictions.
Separate meals. In addition to the fact that meals should be fractional, it is also necessary to comply with the conditions of separation. This technique recommends not combining carbohydrates with fats or proteins during meals. That is, it is prohibited to combine eggs and meat with starchy foods, in particular potatoes, bread and butter, etc. However, it is allowed to combine so-called “good” carbohydrates with butter.
Daily physical activity. A prerequisite for using the Kovalkov technique is regular exercise, which tightens the skin, which usually sags during weight loss, accelerates the burning of excess subcutaneous fat, and improves the health and general condition of the body. If it is difficult for the patient to exercise or go to the gym, long walks or running are suitable at the initial stage. Classes are carried out on an empty stomach, immediately after them food intake must also be limited for at least 2 hours.

Preparation

The Kovalkov diet, the reviews and results of which are inspiring, requires preliminary preparation. Therefore, before starting to lose weight directly, patients should be aware of a number of restrictions that they will have to face throughout all three stages. The preparatory stage of the Kovalkov diet plays no less a role than the system of losing excess weight itself. Thanks to it, the body does not plunge into a state of shock, but gradually gets used to the necessary diet; in addition, the duration of this stage usually lasts about 2-3 weeks.

You need to start the morning with a glass of warm water, maybe with the addition of lemon, so that the body wakes up and starts working with the gastrointestinal tract.

Authorized Products

During this stage, Dr. Alexey Kovalkov advises eating bran, starting with 2-3 tablespoons. You can drink them with unsweetened tea or clean water.

In addition, the following products are allowed:

natural yogurt, yogurts with various additives and flavor enhancers are strictly prohibited for consumption at any stage of the diet;
skim milk and cottage cheese;
low fat cheese;
mushrooms;
seafood;
nuts;
chicken eggs - it is recommended to eat only the white; it is better to avoid the yolk altogether.

Despite the fact that this is only preparation, even during this period you can easily get rid of 4 kilograms of excess weight.

Weight Loss Factors

This happens due to the following factors:

stimulation of metabolic processes in the body, which is facilitated by the presence of water, apples, grapefruits and other products in the diet;
refusal of polished rice, baked goods, bakery, pasta and confectionery products, potatoes. Replacing them with vegetables, fruits, cereals, legumes, as well as cereals with a low glycemic index;
limiting the consumption of animal proteins;
refusal of easily digestible carbohydrates.

Stage 1

The Kovalkov diet, the 1st stage of the menu is slightly shorter than the preparatory one and lasts about 10 days (can be extended up to 14), helps to get rid of 4-5 kilograms of excess weight.

As at the preparation stage, bran is recommended for consumption, the amount of which must be gradually increased to 100 grams. In addition, the diet should contain:

protein, at least 60 g per day;
fats, no more than 30 g;
vitamin complexes;
L-carnitine.

Kovalkov's diet, stage 1: menu

So, let's go directly to the menu:

The morning should start with a jog or walk, followed by the first breakfast. The meal includes: natural yogurt or kefir in the amount of 1 cup, 1 tablespoon of nuts and a tablespoon of bran.
After 2 hours you can eat one apple, this will be considered a second breakfast.
For lunch, it is recommended to eat ½ grapefruit or an apple again, raw or baked.
Afternoon snack. Similar to lunch, involves eating an apple or grapefruit.
Dinner. For your evening meal, you can eat a salad of fresh vegetables, seasoned with vegetable oil, preferably olive oil, to which you can add low-fat cheese and spices.
Just before going to bed, you are allowed to eat the whites of two chicken eggs or drink a glass of low-fat milk.

The Kovalkov diet, the 1st stage of the menu of which already has a fairly large number of restrictions, prohibits any snacks between main meals. This limitation is due to the fact that the body needs time to readjust and establish normal metabolism.

The main goal of such nutrition is to prevent and overcome discomfort from restrictions in food consumption. Kovalkov’s diet, reviews and results of which are lost by many who are losing weight, is truly unique.

results

As a result of this weight loss system, you can get rid of up to 9 kilograms of excess weight in just the first month, everything depends only on the initial body weight and, of course, compliance with all nutritional rules. After the first stage, you can add lean meat and fish to the menu.

Current page: 1 (book has 24 pages total) [available reading passage: 6 pages]

Alexey Vladimirovich Kovalkov
Let's lose weight wisely! Doctor Kovalkov's technique

Our food substances must be a remedy, and our remedies must be a food substance.

Hippocrates

Famous nutritionist Alexey Kovalkov presents

In the book “Dr. Kovalkov’s method. Victory over weight" The most detailed weight loss system from a famous nutritionist is presented! A weight loss program based solely on in-depth medical knowledge and best practices, but also tested through personal experience.

“Let’s lose weight wisely! Doctor Kovalkov's technique"– a publication for those who want to understand the basics of losing weight and understand how to avoid common mistakes.

In the book “Losing weight is interesting. Recipes for a tasty and healthy life" a unique nutrition system that is effective in the fight against excess weight, but at the same time safe for health.

Introduction

The first thing I would like to do is thank you for taking the time to study my method and now (I hope) hold my new book in your hands. When I first sent the manuscript to the publishing house, they were somewhat shocked by its length. Therefore, the first thing they asked me was: “Please write a shortened version. We are afraid that such a thick book will not be bought.” But life has shown that such books are also needed! In the first month of sales, my first book entered the top five best-selling non-fiction books.

But a promise is a promise. And I decided to write a book entirely dedicated to methods of losing excess weight. All stages are described in detail here, special attention is paid to the formation of the right motivation and the prevention of common mistakes. I tried to preserve only the most important and useful information, supplementing it with new necessary data, but avoiding unnecessary details and justifications.

In the future, I plan to prepare a text for those readers who want to learn more about the laws of nature, reflected, like in a mirror, in our body. The main mechanisms leading to obesity will be explained in detail, in simple language, so that everyone can imagine the main reason for the development of this disease in themselves. I hope that after mastering my method in the first book, starting to lose weight and getting the first results, you will want to learn more. And then both books will naturally complement each other, forming a single whole.

How is this book different from other “weight loss creations”?

I have antipathy towards humanity because ninety-nine percent of it consists of suggestible idiots, susceptible to any propaganda. Each of them, if whispered in his ear, is ready to stand up and kill me.

V. Levi “Me and We”

I am a dietitian and have been working in the field of weight loss medicine for over 15 years. During this time I had to see a lot! Among my patients there were both beginners and those who “have known everything for a long time” about losing weight. These are pop stars and businessmen, executives and ordinary workers. They all, in my opinion, have one common problem. They tried many times to lose weight, but for some reason it didn’t work out. And although most of them are quite strong-willed people, they were unable to walk this path alone. Having finally realized that diets did not help, sooner or later they turned to me. And then the fun began... But! This is a completely different book!

Frankly, I don’t often visit bookstores, but as soon as my first book came out, I started looking there out of curiosity. And I involuntarily noticed that, it turns out, there are quite a few people who write books under the code name “How to lose weight correctly,” although they themselves have not gotten rid of a single extra kilogram in their entire lives! Just like that coach from the joke who taught swimming, but was afraid of water. Such healers and even doctors can now be seen on television screens and in newfangled clinics, often advertised on the radio. And how many “smart” books have been written by these advisers!

Overweight medicine has always stood next to cosmetology; Perhaps that is why the profession of a nutritionist was considered fashionable and prestigious. Monetary, if you like. This is probably why everyone is now giving advice in this area. My patients sometimes tell funny stories. They say they come to the district clinic to see an endocrinologist who weighs no less than themselves. And this doctor begins to give them painfully familiar recommendations: “Move more and eat less.” Sometimes, however, he also advises “to run away from a heart attack.” Despite the fact that some patients, due to excess weight, find it difficult to even tie their shoelaces...

I liked what Mikhail Zhvanetsky once said:

“Guys, I am a coach from God, although I temporarily work in a vegetable store. You sit in the cellar, sort through the cabbage, and all the options, options are in your head.”

I have seen more than once how a fitness trainer recommends “turning your head” to “develop” the cervical vertebrae, especially with osteochondrosis (which affects many people). But any doctor will tell you that without taking pictures of the cervical spine, it is dangerous to carry out such manipulations! The medical literature even describes the so-called “barber chair” syndrome. When a client is seated in this very chair and held for a long time with his head thrown back far back, and at the end of the procedures, suddenly, unexpectedly for everyone, it is discovered that he has fallen asleep...

The habit of familiar and beloved dishes and products from childhood has been developed in us for decades; representatives of some nations have had it for generations, almost at the genetic level.

And then “suddenly” a “smart” (sometimes very smart and persistent) specialist like me appears, who declares: “Until now, you have been eating incorrectly, you need to eat 6 times a day and not at all what you are used to, chewing each piece 50 times!” He would try to chew every piece like that himself! I'd like to see what happens to his teeth in a few years. It is clear that no organism will accept such a dictatorial attitude.

Our body is delicate and fragile. You can’t “break” him, you need to be able to negotiate with him! Hundreds or even thousands of people start to eat like they should, and then many of them become convinced that the effect is the opposite. The kilograms quickly return, and they also bring with them new diseases.

Sometimes self-medication is supported by overly active paramedical workers and even doctors who, apparently, consider themselves experts in all areas of medicine. They often give disinterested, but for some reason completely illiterate, advice on the Internet. Their unbridled desire to become famous, to show themselves as experts in nutrition, sooner or later can end in tragedy for someone. But they probably don't understand it. Or they don't want to understand.

Such public educators literally appear from somewhere in batches; every day they try to teach us life from the TV screen or from the pages of glossy magazines. One day I was surprised to learn that the most popular publication in our country is not “MAX1M”, or “Cosmopolitan”, and not even “Komsomolskaya Pravda” with its “Kremlin Diet”, but a simple newspaper ZOZH - “Healthy Lifestyle” - with a circulation as much as two million! Who would have imagined that a newspaper distributed on trains, advising to treat pneumonia with rutabaga juice and hemorrhoids with cucumbers, has so many fans? Who are these two million? Aren't we ourselves?

My wife now, as I write these lines, scolds me for being excessively aggressive and categorical. But, to be honest, this amateur performance is disgusting! As a doctor, as a professional who has dedicated his life to medicine, looking at this is not only funny, but also disgusting. Every day I have to answer the same question on the Internet several times: “Tell me, how can I lose weight?” or “How can my girlfriend lose weight?” I do not know how to do it! If only because I don’t know either you or your girlfriend!

These people probably naively believe that I know some secret unique remedy for weight loss and simply keep it in the strictest trade secret. Oh! If only it were that simple!

It is impossible to help a person get rid of excess weight in any standard way, if only because we are all different and our reasons for being overweight may be fundamentally different!

The entire theory presented in this book could be summarized in one short phrase: “Don’t eat bad food, take care of yourself - and you will be healthy.” However, a person is not a dog; it is not enough for him to say “fu”. It is also necessary to explain in detail why, in fact, “fu” and how it (this “fu”) will affect his body.

What I want to offer you is not a diet in the usual sense. This is a complete, comprehensive methodology. It includes not only certain rules for eating food, but also special (easy!) physical exercises. And, of course, the necessary medical support.

By using all these simple means and acting according to a certain scheme, you can achieve the same results that I achieved myself, and then thousands of my patients.

Having at one time developed the basics of this technique, following them, in just six months, I lost 50 kg without much effort and have been calmly maintaining this weight for many years now. But the important thing is not that I once lost weight myself, but that now I know how you can do it.

I would really like for you to understand the main thing from my example and from the example of my patients: IT IS POSSIBLE TO LOSE WEIGHT! This is quite real! And not just lose a few kilograms, which usually return quickly, but lose weight significantly, to the physiological norm of a healthy person.

Believe me, with my help it won't be that difficult! Let’s just agree right away - I won’t be able to lose weight for you! “For myself,” I have already lost weight and now I see my task only as showing you the correct and shortest path to this goal and warning you against possible mistakes. I've already walked this path. Now we can go through it together.

By reading and drawing the appropriate conclusions, you will quickly learn to apply the acquired knowledge in practice, you will understand what you need for proper weight loss, you will see how my method works, and you will be able to appreciate the results obtained. From study to awareness, from awareness to action!

When I started writing this book, I was hoping that there are people who are always hungry for knowledge, especially when it comes to their health. Therefore, when presenting the material, I did not strive for brevity. I have structured the book in such a way that if some sections seem too abstruse and difficult to understand, you can safely skip them and return to them a little later.

Don't let the presence of special terms scare you. I tried, if possible, not to use medical terminology or immediately explain the meaning of unclear words. Indeed, without a clear idea of the essence of the processes taking place, any therapeutic measure becomes like idle philosophical reasoning about the meaning of life. By simplifying the content as much as possible, we get “Dietetics for Dummies.” But I wouldn’t like to consider you dummies! Although sometimes I deliberately repeat certain thoughts to make it easier to remember the most important concepts and principles. If you have questions, and some topics turn out to be difficult to understand, you can always discuss them on the forum of our clinic’s website: www.diet-clinic.ru.

It happens that a chance meeting with a stranger or a book suddenly helps to cope with problems that previously seemed insoluble. I offer you such a meeting here and now. Join us!

Chapter 1 A Perceived Necessity

A person goes further and further, seeing ahead a calling bright light and the road of truth rapidly soaring to the heavenly heights. And there will not be an outside observer nearby who can say that just a few steps in front of this person the edge of a cliff and sharp stones are black; the bottom of the gorge will be stained with the blood of the walker in a few moments.

And between these stones in relaxed poses sits a warm campaign of marauders, looking up impatiently; on the edge of a cliff, waiting for someone going towards the light...

Kara Mergen

But, you must admit: when only the size, proportions of the figure, appearance are the main motives for you, your main task becomes to bring yourself into line with the standards accepted in society. At the same time, the opinion and judgment of other, completely strangers about you, is the dominant link.

Do not agree? Then take the risk of asking yourself a few questions:

Do you compare your external data (size) with what the people around you look like?

Do you feel much more comfortable around fatter people?

Do you feel uncomfortable if you find yourself the fattest person in a group, at a party, or on public transport?

Do a person’s external data influence your opinion of him?

What's next? Why do all these methods give only temporary results? Let's try to make a prediction. Let's make an analogy. Don't you think this approach is similar to trying to clean up water pouring out of a broken pipe? You understand that until the tap is turned off, it will not be possible to collect water. But despite this, you continue to stubbornly move the rag across the wet floor. So it is with our problem: many are constantly fighting a hopeless struggle with the symptoms of the disease - with excess weight, but not with its causes. It's like constantly taking headache pills without knowing why your headache hurts. There are many reasons, and each case requires different treatment. It is not the disease that should be treated, but the person! Do not fight the symptoms, but find and eliminate the causes!

None of the currently existing methods, systems, diets encourages a person to radically change what served as the starting point not complete, and those changes in the body that externally manifested themselves in the form of excess weight; does not identify or eliminate the causes of obesity. On the contrary, the entire “weight loss industry” is focused on one goal: “Let’s do this quickly!”

Is this beneficial for them? But this is exactly what you want from them! As in any market structure, demand determines supply. Let me remind you that the request “How to lose weight quickly?” – the most popular in all Internet search engines.

In an effort to find the most effective ways to lose fat, people sometimes subject themselves to real physical torture. They, like the prisoners of the Chateau d'If, can slurp liquid cabbage soup for many days or, like prisoners of a desert island, eat only grapefruits. Or they put on rubber clothes and run around in the heat until their lips crack from dehydration. And sometimes these martyrs “for the glory of their belly” go to extremes... People begin to starve, like victims of the camps!

I am categorically against dashing “cavalry attacks” in the form of fasting. You can lock a person up alone, and in a month he will come out as thin as a Brazilian fashion model. And what? At the first opportunity, he will certainly attack the tray of hamburgers. According to research, a year after such intensive programs, only 5% of fasters maintain their achieved weight.

And now the main thing! Let's think about it: is excess weight itself your problem? This is just a symptom, a consequence. In fact, the problem is that for one reason or another, you either eat more food than your body needs, or this food is not properly digested! And from here two main classic questions arise, the solution of which determines the result: why are you doing this and how to change it.

Looking back over the past years, you will probably agree with me: your entire previous life in all its diversity has led and continues to lead to the fact that the body malfunctions. After all, it’s only cognac that gets better with time. And a completely logical external manifestation of this disorder is increasing excess weight. You can, of course, pause this process using any of the methods currently offered. You can even completely lose weight. But!

Without eliminating the cause of the growing pathology in the body, you will never be able to maintain this weight!

Women are persistent creatures! Therefore, I fully admit that through incredible efforts and self-torture you will sooner or later achieve your goal! And anyone who has ever experienced these feelings of “victory over weight” remembers the inspiring feeling of euphoria. But let's think about it: don't all your achievements come down only to external manifestations? Yes, you “collected water,” but nothing has changed inside you: “the tap is still open,” and the weight continues to increase. And quickly. I daresay you know this as well as I do.

Sooner or later, you invariably return to your old way of life, and along with this, your old, painfully familiar outlines of your figure return. Every time you try to eat less, you inevitably and quite consciously push yourself into the “cage of restrictions”, where you are allowed to eat just enough so as not to die of hunger. But you can’t sit in such a “punishment cell” forever! You “blow up the walls of the prison” and... attack the food. As a result, this practice leads to a cyclical alternation of strict restrictions and binge eating. Life turns into a stubborn struggle, into an endless series of victories and defeats. Not understanding or not wanting to understand this simple truth, thousands of people follow this path: they voluntarily put themselves in a “prison of diets” and adhere to strict rules that they set for themselves. Then, having “broken out of prison to freedom,” they quickly make up for lost time. After all, any prohibition sooner or later returns to us with an irresistible desire!

One woman told me at a reception: “I woke up in the kitchen among a mountain of candy wrappers. I cry, I scold myself... But I eat!”

Sooner or later, a moment comes when even the thought of any restriction will be perceived by you as a deprivation of freedom, a loss of rights.

Prohibition always creates addiction. Dependency leads to revolutions and the overthrow of dictatorships. It turns out to be a vicious circle, a path to nowhere! Any attempt to control excess food, overeating, resulting from addiction, is always made through the denial of freedom of choice. Most of us are afraid that if we have freedom in our food choices, we will invariably and constantly overeat. Therefore, while trying to get overeating under control, they simultaneously consciously deprive themselves of freedom of choice. But denial of freedom of choice is denial of responsibility for it.

There are only two options for the development of events, and many of you probably know this from your own experience...

The famous Russian nutritionist Alexey Kovalkov developed his own method for weight loss. It includes not only a diet program, but also a gradual transition to proper nutrition and a complex for restoring metabolism.

Kovalkov’s book “Lose Weight Smartly” describes a technique that is considered strict, but at the same time has a significant number of followers. If you follow the recommendations of the author of the publication regarding a healthy lifestyle and the correct menu, then the kilograms that are lost will not return. This diet is attractive because it is simple.

When developing the methodology, the nutritionist tried to avoid the mistakes of the authors of many diets that do not work. He also sought to convey the essence of the complex as simply as possible, and to make the diet convenient for a person. Kovalkov managed to achieve this thanks to step-by-step weight loss instructions. Moreover, each stage of the weight loss method was supported by scientific data and research, educational facts from medicine, and examples from personal medical practice.

Dr. Kovalkov’s method “Lose weight wisely” includes the following elements: a properly formulated diet with a low calorie content and fractional consumption of food with the exception of fasting, a psychological attitude and proper motivation for losing weight, supporting the body with medications in the process of fighting excess weight.

The principle of operation of the Kovalkov diet is to follow a daily routine, a balanced diet, and limit certain foods. It is worth noting that it also includes a set of available physical exercises, recommendations for maintaining optimal weight and good health for a long time.

Every person who decides to lose weight should ask himself the question: why did he decide to part with those extra pounds? The correct answer is success in the fight against excess weight. A weight loss program based solely on in-depth medical knowledge and personal experience, but also proven by experience.

Kovalkov’s “Lose Weight Smartly” method attaches great importance to the proper consumption of proteins, fats and carbohydrates. Protein foods should be consumed as part of plant foods, not animals. After all, proteins are needed as a building material for the human body; they must be eaten in an amount of at least 70 grams daily. Separate nutrition, according to the diet, excludes the simultaneous consumption of proteins and carbohydrates, which can be combined in one dish. Kovalkov categorically prohibits simple carbohydrates. You can treat yourself to sweet or starchy foods when you reach your desired weight, at the final stage.

The nutrition plan is drawn up in such a way that there are 5-6 meals a day in moderate portions; you cannot go hungry. There is no ban on dinner after 8.00. To lose weight wisely, you need to sleep at least eight hours a day. Adequate sleep is the accumulation of physical strength, a source of excellent and cheerful mood. Daily aerobic training (in the first stage) and strength exercises (in the second stage) promote accelerated fat burning.

It is recommended to replenish energy costs with bran bread, porridges from cereals and various cereals (polished rice and semolina are excluded), and a variety of fruits, primarily apples and grapefruits. Vegetable oils, pine nuts, fish, and dairy products are sources of fat.

Some products are strictly prohibited: sweets (such as sugar, chocolate, honey, confectionery), baked goods, bread made from premium flour, pasta, potatoes, corn, boiled beets and carrots.

You should also not drink alcohol, eat fatty meats and fish, or drink carbonated drinks.

To speed up fat burning, you need to take daily walks of up to one hour. During the preparatory stage, it is recommended to increase the volume of fluid you drink and reduce salt intake in the daily menu. Together, these factors will help you get rid of the extra 5 kg.

Kovalkov's diet is divided into three stages. At the first stage, it is necessary to prepare the body for a new diet. Within 14-21 days, easily digestible carbohydrates entering the body with food are sharply limited, and as a result, the intestines are cleansed naturally. The menu gives preference to fiber, vegetables, fruits, herbs, vegetable proteins with fats.

During the second stage, weight is brought to the physiological norm (for each person losing weight individually), so the duration of the period may vary. The stage menu eliminates fasting and provides the body with natural and healthy products of plant origin. Lean poultry, rabbit, veal, and cereal porridges with a low glycemic index are consumed.

The main factors for Kovalkov’s weight loss are: clean water, physical activity, fiber, fruits and vegetables, and a low-calorie diet based on separate meals. Following this diet, it is simply impossible not to lose weight! After all, everything is thought out to the smallest detail, and even when a person no longer adheres to it, the weight does not return as quickly and in such quantities as before.

At the final third stage, the achieved result is maintained for two to three years. The body, adapted and accustomed to healthy food, easily tolerates a low-calorie menu with few restrictions on harmful foods. The person does not experience any discomfort, and the lost weight does not come back.

Kovalkov’s book “Lose Weight Smartly” has received many positive reviews; the technique can be used by anyone who wants to lose weight. But before you start losing excess weight, the author strongly recommends undergoing a medical examination to avoid exacerbation of chronic diseases. You should consult a therapist and take blood and urine tests, see an endocrinologist, undergo a cardiogram, etc. Under no circumstances should you start any diet without your doctor’s approval!

Our food substances must be a remedy, and our remedies must be a food substance.

Hippocrates

Famous nutritionist Alexey Kovalkov presents

“Let’s lose weight wisely! Doctor Kovalkov's technique"– a publication for those who want to understand the basics of losing weight and understand how to avoid common mistakes.

Introduction

How is this book different from other “weight loss creations”?

I have antipathy towards humanity because ninety-nine percent of it consists of suggestible idiots, susceptible to any propaganda. Each of them, if whispered in his ear, is ready to stand up and kill me.

V. Levi “Me and We”

I am a dietitian and have been working in the field of weight loss medicine for over 15 years.

During this time I had to see a lot! Among my patients there were both beginners and those who “have known everything for a long time” about losing weight. These are pop stars and businessmen, executives and ordinary workers. They all, in my opinion, have one common problem. They tried many times to lose weight, but for some reason it didn’t work out. And although most of them are quite strong-willed people, they were unable to walk this path alone. Having finally realized that diets did not help, sooner or later they turned to me. And then the fun began... But! This is a completely different book!

I liked what Mikhail Zhvanetsky once said:

“Guys, I am a coach from God, although I temporarily work in a vegetable store. You sit in the cellar, sort through the cabbage, and all the options, options are in your head.”

The habit of familiar and beloved dishes and products from childhood has been developed in us for decades; representatives of some nations have had it for generations, almost at the genetic level.

Our body is delicate and fragile. You can’t “break” him, you need to be able to negotiate with him! Hundreds or even thousands of people start to eat like they should, and then many of them become convinced that the effect is the opposite. The kilograms quickly return, and they also bring with them new diseases.

These people probably naively believe that I know some secret unique remedy for weight loss and simply keep it in the strictest trade secret. Oh! If only it were that simple!

It is impossible to help a person get rid of excess weight in any standard way, if only because we are all different and our reasons for being overweight may be fundamentally different!

By using all these simple means and acting according to a certain scheme, you can achieve the same results that I achieved myself, and then thousands of my patients.

I would really like for you to understand the main thing from my example and from the example of my patients: IT IS POSSIBLE TO LOSE WEIGHT! This is quite real! And not just lose a few kilograms, which usually return quickly, but lose weight significantly, to the physiological norm of a healthy person.

It happens that a chance meeting with a stranger or a book suddenly helps to cope with problems that previously seemed insoluble. I offer you such a meeting here and now. Join us!

Chapter 1 A Perceived Necessity

A person goes further and further, seeing ahead a calling bright light and the road of truth rapidly soaring to the heavenly heights. And there will not be an outside observer nearby who can say that just a few steps in front of this person the edge of a cliff and sharp stones are black; the bottom of the gorge will be stained with the blood of the walker in a few moments.

And between these stones in relaxed poses sits a warm campaign of marauders, looking up impatiently; on the edge of a cliff, waiting for someone going towards the light...

Kara Mergen

Do not agree? Then take the risk of asking yourself a few questions:

Do you compare your external data (size) with what the people around you look like?

Do you feel much more comfortable around fatter people?

Do you feel uncomfortable if you find yourself the fattest person in a group, at a party, or on public transport?

Do a person’s external data influence your opinion of him?

I am categorically against dashing “cavalry attacks” in the form of fasting. You can lock a person up alone, and in a month he will come out as thin as a Brazilian fashion model. And what? At the first opportunity, he will certainly attack the tray of hamburgers. According to research, a year after such intensive programs, only 5% of fasters maintain their achieved weight.

Without eliminating the cause of the growing pathology in the body, you will never be able to maintain this weight!

Our food substances must be a remedy, and our remedies must be a food substance.

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Chapter 1 A Perceived Necessity

A person goes further and further, seeing ahead a calling bright light and the road of truth rapidly soaring to the heavenly heights. And there will not be an outside observer nearby who can say that just a few steps in front of this person the edge of a cliff and sharp stones are black; the bottom of the gorge will be stained with the blood of the walker in a few moments.
And between these stones in relaxed poses sits a warm campaign of marauders, looking up impatiently; on the edge of a cliff, waiting for someone going towards the light...
Kara Mergen

We all live in a market economy, where money and profit are the defining concepts. Where the rule “Who is not on time is late!” reigns, and common sense and a thoughtful approach, unfortunately, fade into the background. This is probably why queries in Internet search engines for the phrase “How to lose weight quickly?” are thousands of times higher than requests for the phrase “How to lose weight correctly?” I often ask my patients at appointments: “Why did you come to us? What do you want from us? The response is almost always a surprised phrase: “Why? What I wish I could lose weight!” And almost no one said: “I turned to you so that you could help me correct the disorders that led my body to be overweight.”
But, you must admit: when only the size, proportions of the figure, appearance are the main motives for you, your main task becomes to bring yourself into line with the standards accepted in society. At the same time, the opinion and judgment of other, completely strangers about you, is the dominant link.
Do not agree? Then take the risk of asking yourself a few questions:
Do you compare your external data (size) with what the people around you look like?
Do you feel much more comfortable around fatter people?
Do you feel uncomfortable if you find yourself the fattest person in a group, at a party, or on public transport?
Do a person’s external data influence your opinion of him?

I daresay that you answered positively to almost all questions. And the medical services market adapts to your needs. And, in my opinion, all the currently existing and actively advertised weight loss methods, starting with surgical intervention and ending with the installation of a “golden needle” in the ear, all kinds of coding and suggestions are aimed at only one thing: to eliminate the main symptom of a complex pathology - excess weight,- but not at all the reasons for its appearance. This is a continuous production aimed at one specific goal: to remove excess weight from you as quickly as possible. And we must give it its due: it copes with this task quite successfully.
What's next? Why do all these methods give only temporary results? Let's try to make a prediction. Let's make an analogy. Don't you think this approach is similar to trying to clean up water pouring out of a broken pipe? You understand that until the tap is turned off, it will not be possible to collect water. But despite this, you continue to stubbornly move the rag across the wet floor. So it is with our problem: many are constantly fighting a hopeless struggle with the symptoms of the disease - with excess weight, but not with its causes. It's like constantly taking headache pills without knowing why your headache hurts. There are many reasons, and each case requires different treatment. It is not the disease that should be treated, but the person! Do not fight the symptoms, but find and eliminate the causes!
None of the currently existing methods, systems, diets encourages a person to radically change what served as the starting point not complete, and those changes in the body that externally manifested themselves in the form of excess weight; does not identify or eliminate the causes of obesity. On the contrary, the entire “weight loss industry” is focused on one goal: “Let’s do this quickly!”
Is this beneficial for them? But this is exactly what you want from them! As in any market structure, demand determines supply. Let me remind you that the request “How to lose weight quickly?” – the most popular in all Internet search engines.
In an effort to find the most effective ways to lose fat, people sometimes subject themselves to real physical torture. They, like the prisoners of the Chateau d'If, can slurp liquid cabbage soup for many days or, like prisoners of a desert island, eat only grapefruits. Or they put on rubber clothes and run around in the heat until their lips crack from dehydration. And sometimes these martyrs “for the glory of their belly” go to extremes... People begin to starve, like victims of the camps!

I am categorically against dashing “cavalry attacks” in the form of fasting. You can lock a person up alone, and in a month he will come out as thin as a Brazilian fashion model. And what? At the first opportunity, he will certainly attack the tray of hamburgers. According to research, a year after such intensive programs, only 5% of fasters maintain their achieved weight.

As the classics said, “we do not need hysterical outbursts, we need the measured tread of the iron battalions of the proletariat.” There is no need to “break the patient over the knee,” it is useless to have fiery conversations with him in the spirit of “Pull yourself together, you rag, stop eating!” or “I recommend a healthy, nutritious diet.” If a person were able to do this, he would have solved his problem himself long ago. Consistency and uniformity are important here; understanding and awareness of dependence on pathologically developing processes, be it the psychology of eating behavior or the physiology of food absorption.
And now the main thing! Let's think about it: is excess weight itself your problem? This is just a symptom, a consequence. In fact, the problem is that for one reason or another, you either eat more food than your body needs, or this food is not properly digested! And from here two main classic questions arise, the solution of which determines the result: why are you doing this and how to change it.
Looking back over the past years, you will probably agree with me: your entire previous life in all its diversity has led and continues to lead to the fact that the body malfunctions. After all, it’s only cognac that gets better with time. And a completely logical external manifestation of this disorder is increasing excess weight. You can, of course, pause this process using any of the methods currently offered. You can even completely lose weight. But!

Without eliminating the cause of the growing pathology in the body, you will never be able to maintain this weight!

After all, look what happens. Let’s say, having resorted to the help of surgeons, putting a needle in the ear, receiving two notorious lists of products for a blood test, taking “Thai pills” or simply going on another diet, a person really begins to quickly lose weight. At the same time, he invariably puts his appearance much higher than his well-being, which can seriously suffer. After all, the main goal is immediate and quite specific: to achieve stunning appearance at any cost, regardless of “production costs.” Everything else is just a necessary sacrifice in the name of ideal harmony and insane beauty!
Women are persistent creatures! Therefore, I fully admit that through incredible efforts and self-torture you will sooner or later achieve your goal! And anyone who has ever experienced these feelings of “victory over weight” remembers the inspiring feeling of euphoria. But let's think about it: don't all your achievements come down only to external manifestations? Yes, you “collected water,” but nothing has changed inside you: “the tap is still open,” and the weight continues to increase. And quickly. I daresay you know this as well as I do.
Sooner or later, you invariably return to your old way of life, and along with this, your old, painfully familiar outlines of your figure return. Every time you try to eat less, you inevitably and quite consciously push yourself into the “cage of restrictions”, where you are allowed to eat just enough so as not to die of hunger. But you can’t sit in such a “punishment cell” forever! You “blow up the walls of the prison” and... attack the food. As a result, this practice leads to a cyclical alternation of strict restrictions and binge eating. Life turns into a stubborn struggle, into an endless series of victories and defeats. Not understanding or not wanting to understand this simple truth, thousands of people follow this path: they voluntarily put themselves in a “prison of diets” and adhere to strict rules that they set for themselves. Then, having “broken out of prison to freedom,” they quickly make up for lost time. After all, any prohibition sooner or later returns to us with an irresistible desire!

One woman told me at a reception: “I woke up in the kitchen among a mountain of candy wrappers. I cry, I scold myself... But I eat!”

Sooner or later, a moment comes when even the thought of any restriction will be perceived by you as a deprivation of freedom, a loss of rights.
Prohibition always creates addiction. Dependency leads to revolutions and the overthrow of dictatorships. It turns out to be a vicious circle, a path to nowhere! Any attempt to control excess food, overeating, resulting from addiction, is always made through the denial of freedom of choice. Most of us are afraid that if we have freedom in our food choices, we will invariably and constantly overeat. Therefore, while trying to get overeating under control, they simultaneously consciously deprive themselves of freedom of choice. But denial of freedom of choice is denial of responsibility for it.
What happens next when everything returns to normal?
There are only two options for the development of events, and many of you probably know this from your own experience...

Option one - diets

I'm losing weight on three diets at once. I can’t get enough of one!
Folk wisdom

The person realizes that this method simply does not suit him, but he reassures himself that sooner or later he will definitely find the only diet that will help him lose weight.
Now any more or less popular diet or weight loss system is not only a simple calorie counting and various combinations of food restrictions. This is a combination of physical exercise and philosophical presentation. The age of banal magazine diets based on the “breakfast, lunch, dinner” principle is long gone. In their place come dietary systems that have an element of scientificity or authoritarianism. This is what makes you feel hopeful: what if this time!.. After all, everyone really wants to believe that he is an exception to the rule, a unique one: “And my metabolism is not the same as everyone else’s, and, accordingly, I need special food. And as soon as I start eating right (if only I could find out how), everything will immediately return to normal, my metabolism will return to normal, and I will lose weight. Doctor, give me a miracle! Discover the great secret! Prescribe a diet!

Another patient comes to see me and begins to tell the story of her difficult battle with weight: “I have probably already tried all the diets, I have been to the most famous doctors, you are my last hope.” She even talks about this with some pride, as if she were hanging medals on her chest: “For taking... a diet”, “For defeating the doctor’s method...”

Many people who are constantly on various diets continue to think this way, despite the fact that they have never been able to actually lose weight and maintain weight through dieting. You can spend your whole life waiting for a miracle, changing diets or doctors...
I was quite surprised to learn that each The average woman tries on various diets more than 30 times in her life. Think about it: stepping on the same rake 30 times! Where is women's intuition? Where is the experience that comes with age? After all, the result is almost always, to put it mildly, disappointing. This persistent approach forces many to go on a weight loss campaign again and again, like going to war. And war, as we know, presupposes the possibility of victory. But when you are at war with yourself, who are you actually going to defeat? Are you happy with this prospect? No? Then the second option remains...

Option two - fight with yourself

Believe me, this option is not more joyful. Sooner or later, a person who has tried a lot of ways to lose weight has a firm conviction in his head: I used a good, effective method (surgery, coding, needle, diet). Hundreds of people have lost weight on it. But I myself turned out to be weak and weak-willed and could not lose weight (or maintain the result). In other words, this diet is good because I see from the example of other people that it works - it leads to weight loss. But I’m bad (weak, weak-willed), I can’t stick to it for long. Or I can’t keep the result I achieved with such difficulty.