Dr. Kovalkov's weight loss method step by step with menu

Hello!

Dr. Kovalkov’s fascinating weight loss method is a method of guaranteed and safe weight loss. It is designed in 3 stages. During the first, which lasts from 2 to 4 weeks, it is advisable to learn how to eat properly and walk a lot. In the second step, strength exercises are added to eating and walking, while the third step stabilizes the end result and makes proper and healthy eating a form of life.

The diet of Dr. Alexey Kovalkov was successfully created and tested on the author himself. Alexey Vladimirovich - nutritionist, Doctor of Medical Sciences. He himself suffered from excess weight. The solution to this problem was the development of a diet for weight loss. Thanks to her, the creator managed to burn 60 kilograms in six months.

Many years have passed since then. He is now involved in a number of health programs. He is also the founder of a weight loss clinic using his methods and the creator of weight loss books. Losing weight according to Kovalkov is a process that does not harm health and general condition, which does not have unpleasant consequences. Having a scientific component at its core, the medical diet is perfectly used by many women in our country.

The difference between the doctor's diet and other diets is that it is significantly different in the approach to food. The creator himself is now against preferred mono-diets. He states that after a period of fasting, a period of uncontrollable overeating begins. These food binges quickly bring back lost weight, which negatively affects the health and appearance of the person who is losing weight.

Kovalkov carefully presented all the information in his books:

• “Dr. Kovalkov’s method. Victory over weight";
• “Dr. Kovalkov’s method. Let's lose weight wisely! Step-by-step program";
• “Losing weight is interesting. Recipes for a tasty and healthy life."

The nutritionist's books also describe the psychological nuances of weight loss. The creator puts on the shelves all the information that anyone who needs to lose weight needs.

Advantages and disadvantages of the Kovalkov weight loss method

A diet created by a nutritionist is an easily accessible method of losing weight. Its advantages:

• A properly designed diet can help you lose weight, boost your immunity, and feel healthier.
• A mandatory criterion is walking, which is good for the lungs and for maintaining skin tone.
• Kovalkov’s technique assumes the uniformity of the weight loss process, so it does not harm the body.
• The lack of hunger is associated with fractional meals.

At the same time, Kovalkov’s diet is not without its drawbacks.

Disadvantages of technology:

• Serious calorie restriction at the first stage. A sudden change from normal to diet food can be stressful.
• Slow weight loss is a disadvantage for some. The result can be seen in a month.

Contraindications

Kovalkov recommends consulting with a doctor if you have at least some chronic diseases before introducing a diet and preparing a menu for the month. In any case, it is advisable to undergo a general examination. If there are health problems, the diet should be adjusted so that it does not harm the body.

Contraindications:

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

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.

Kovalkov's diet: what is known about the author?

The diet of Dr. Alexey Kovalkov was developed and successfully tested on the author himself. Alexey Vladimirovich - nutritionist, Doctor of Medical Sciences. He himself suffered from excess weight. The solution to this problem was the development of a diet for weight loss. Thanks to her, the author managed to lose 60 kilograms in six months.

Many years have passed since then. Today he is a frequent guest on television programs about health. He is also the founder of a weight loss clinic using his own method and the author of books on weight loss. Losing weight according to Kovalkov is a process that is safe for health and general well-being and does not have unpleasant consequences. Based on a scientific component, the doctor’s diet is effectively used by many women in our country.

The difference between the doctor's diet and other diets is that it is radically different in its approach to food. The author himself opposes the mono-diets that are popular today. He says that a period of fasting is followed by a period of compulsive food consumption. These food binges return lost weight with interest, which negatively affects the health and appearance of a losing weight person.

described all the information his books:

• “Dr. Kovalkov’s method. Victory over weight";
• “Dr. Kovalkov’s method. Let's lose weight wisely! Step-by-step program";
• “Losing weight is interesting. Recipes for a tasty and healthy life."

The nutritionist’s books also describe the psychological aspect of losing weight. The author puts on the shelves all the information that is necessary for everyone who is losing weight.

The book “Victory over weight” talks about the system of losing weight. It is the most important points that occupy 30 pages, the rest is a detailed explanation of the biochemical processes occurring in the human body. The nutritionist's system does not have empty recommendations and scientifically unconfirmed results of experiments and experiments.

The author gives a clear set of products, recipes for which you can come up with yourself. Using Dr. Kovalkov’s method, you will be able to lose excess weight and not gain it again. Gradual weight loss does not harm internal organs, does not impair intestinal function and does not damage the skin.

Stages of the Kovalkov diet

The creator divided his technique into three conventional steps: preliminary, main and auxiliary. Any of them requires a special nutrition plan. In addition to changes in the menu, you can feel significant changes in the dynamics of life: the Kovalkov diet pays great attention to aerobic exercise in the form of walking. And at the decisive stage of following the method, when metabolic changes are already in full swing and the body is able to achieve new results, others are added to aerobic exercise.

The nutritionist is convinced that constant activity in the form of walking provides normal stress on the body's systems, without causing discomfort due to sudden changes in lifestyle. In fact, if going to the gym for many of us becomes a whole company that needs to be prepared for a long time just to go, no preparation or special expenses are required.

A little more about each step in Dr. Kovalkov’s technique:

1. Preparatory stage of the Kovalkov diet. Lasts 2-4 weeks. During this period, a person is faced with the task of learning to walk during the day and unlearning modern gastronomy: “fast carbohydrates.” These include fast food, flour, confectionery, snacks, carbonated water, in short, anything that causes the pancreas to immediately release insulin. Immediately after parting with “snacks,” during the preliminary phase, the gastrointestinal tract is delicately cleansed and its functioning is normalized. This effect is achieved by restoring suitable microflora. The goal of the first step of the Kovalkov diet is to prepare the digestive tract to absorb large amounts of protein. The vast majority of people losing weight at this stage lose about 5 kilograms in 2-4 weeks.
2. Main stage. At this stage, in addition to active walking, strength exercises are gradually introduced: the measured weight decreases, and the functioning of the body systems continues to normalize. The dietary restrictions are not as serious as at the preliminary stage, the portions are quite large, and the main goal is to teach the body to receive healthy foods in the right combination. It takes 100-200 grams per day, and the transition is considered complete when you reach your usual weight (the formula for calculating this characteristic is given below).
3. The final stage of the Kovalkov diet. This stage lasts 12-18 months. During this period, the body gets used to the new way of life and “fixes” itself in the role of a slender and tonic body. Strength training is no longer mandatory, but pedometer-guided walking continues to play a fundamental role. Nutrition is based on the principle of observing several general rules for combining foods.

1st step: to the start - preparatory

It all starts with the preparatory step. It lasts from 2 to 4 weeks, depending on the initial weight and final weight, it is considered the most difficult.

The main goal of the first step is to learn to live without live carbohydrates. All carbonated drinks, flour and confectionery products, fast food and snacks are excluded from the diet.

If you follow this usual rule, you can lose up to 5 kg in the first stage.

A mandatory rule of the preparatory stage is walking. Walk every day.

The pace can be comfortable for you. At the end of the stage, the number of steps must be at least 16 thousand per day.

An approximate menu for the month of the 1st step of the diet of medical nutritionist Alexey Kovalkov is as follows:

• Breakfast: bran, a handful of nuts, a glass of low-fat kefir, an apple after 2 hours.
• Dinner: Greek salad with a tablespoon of olive oil.
• Before bed: a glass of warm milk and whites from 2 eggs.

Please note that there is no lunch. You can drink green tea or eat fruits and vegetables, but only an hour after your main meal. In the diet: bran, beans, lentils, cereals. Fish and meat are excluded from the menu, foods with a high glycemic index - carrots, beets, pasta, potatoes, bananas.

Career

The career of a Moscow nutritionist began with his own attempts to lose weight. In his youth, Alexey had no problems with being overweight. The guy returned from the army slim, muscular, wearing size 46. However, everything changed when he entered medical school. Then, during the day, Kovalkov ate muffins and buns, because the brain needed glucose.

And after studying, when he came home in the evening, he and his young wife cooked potatoes fried in lard and store-bought cutlets. This led to the fact that the future nutritionist soon gained weight and began to weigh 150 kg.

Alexey lived with such a mass for several years: he could not lose weight. This condition posed a health hazard: Alexey began to develop fatty liver, obesity of the heart sac and other pathologies.

The man not only barely fit into his own car, but also had difficulty climbing to the 2nd floor, suffering from shortness of breath and palpitations. What saved Kovalkov at that time was an invitation to the States, where the young specialist not only began practicing medicine, but also learned about scientific dietetics.

Alexey Kovalkov before and after losing weight / Instagram

The Muscovite managed to understand the reasons for the appearance of excess weight, began to lose weight himself, and after that - to share his knowledge with those who needed help. The main task of the doctor, according to Alexey, was to study the hormonal levels and biochemical processes occurring inside a person. This helps determine the starting point from which obesity begins.

In 7 months, the doctor lost 80 kg. Based on this experience, he developed his own program. In 2010, a nutritionist opened a clinic in the capital, where many stars of Russian show business, politicians, and athletes were treated. At the same time, the first book “Victory over weight” was published. Doctor Kovalkov's technique." The work examined the role of physical education, the effect of foods on the body and other issues.

Patients of the center undergo a full medical examination. It often turns out that the cause of obesity is tumors, hormonal imbalances, and lack of vitamin D. A medical history allows corpulent people to get rid of the problem in a short time. Having earned a reputation as a professional among his patients, Alexey Vladimirovich became a welcome guest on television and radio programs.

Thus, the doctor acted as a consultant in the programs “Habitat”, “Test Purchase”, “Taste of Life”, “Morning of Russia” on central channels (Russia, NTV). In addition, he hosted the columns “Kilograms of Destiny”, “Sign of Quality” on the radio station “Mayak”, etc. Together with Maria Kulikova, the man became the TV presenter of the show “The Good Doctor”. Soon Kovalkov’s original program “Family Size” appeared on the Domashny channel.

The participants here were people who wanted to get rid of extra pounds. Viewers could observe how the nutritionist’s method works - the heroes of the project really lost weight by adhering to the doctor’s advice. The author’s projects “Give Back My Body” and “Food with and without Rules” also gained popularity.

The Muscovite himself takes seriously the competence of specialists who offer the public their own developments in weight correction. This is especially true for those who advocate diets and excessive exercise to burn fat. Alexey has repeatedly emphasized that diets are harmful to humanity. In his clinic there were patients undergoing rehabilitation after an incorrect “diet” regimen.

The doctor advises against frequent fasting days, and also emphasizes the falsity of fashionable detox programs aimed at cleansing the body at the “cellular level.” Using scientific terminology, the doctor reports that the cell cannot be cleansed, and that what the advertisement describes can be done using traditional laxatives.

Alexey Vladimirovich, being a member of the expert council of the State Duma of the Russian Federation on healthcare, calls sugar the main enemy of nutritionists and all humanity. The man even proposed introducing excise taxes on this product, but his proposal remained unheeded.

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A post shared by Alexey Kovalkov (@dr.kovalkov) on Jul 1, 2018 at 12:31am PDT

Alexey Kovalkov with his wife
According to the nutritionist, this happened because diabetes is a profitable industry for the economy. The specialist compares the sale of insulin to the sale of drugs. According to the scientist’s calculations, a Muscovite consumes 70 kg of sugar per year, which leads to serious pathologies of the pancreas. The specialist sees salt as another “drug”.

Nevertheless, Kovalkov does not encourage people to completely give up delicious food and, going to the cinema with his son, he buys a bottle of cola. The main thing, as the doctor says, is not to introduce the use of “sweets” into the system. The same goes for red wine, pizza and other items on the menu.

The doctor also debunks the myths that it is not advisable to have dinner after 18:00. Alexey claims that the feeling of hunger promotes the processing of carbohydrates and proteins into fats. His developments include diets that allow you to eat specially in the evening. Each case is individual.

Stage 2 - stabilization

Having received a certain result, you must consolidate it: the gastrointestinal tract works at the same level, kilograms are lost, the desire and need to lose weight appears again.

Your diet should contain cabbage, cucumbers, radishes, onions, garlic, spinach, parsley, lettuce, apples, pears, citrus fruits (especially grapefruit), blackberries, viburnum, rowan berries, blueberries, cranberries, pine nuts, walnuts, almonds with low fat content of dairy products. Fruits, vegetables and berries are best consumed raw, little heat treated; for dinner you can mix salads with stewed vegetables.

As we continue to move towards our ideal weight, we enrich our diet by adding lean meat, veal and boiled eggs. The ban remains on potatoes, carrots, beets, bananas, and grapes.

Particular attention should be paid to fish: it is worth eating fatty fish two to three times a week so that the body receives a sufficient amount of omega-3 polyunsaturated fatty acids.

We increase physical activity evenly (we add to walking, for example, squats with dumbbells, jumping, bending, swimming, cycling, dancing). During this period of strength training, nutritionist Kovalkov attaches particular importance, since the body is suitable to continue losing fat and recovering, building muscle mass that was lost in the first stage. From the moment you start strength training, you can introduce grains into your diet (it is better not to cook them, but to boil them in boiling water or pour kefir overnight).

Moreover, they are used only on strength days. Duration: individual, as it directly depends on the “ideal” weight that you decide to achieve. The main thing that is happening now is that the body is completely rebuilt, all the products consumed bring pleasure and benefit. During this time, the amount of protein should be increased to 80-100 g per day, bran - up to 100 g per day.

Sample menu for stage 2

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

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

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 them. 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 don’t even want to talk about various healers, massage therapists, fitness trainers, nutrition consultants, “coders” and people who simply know “everything about everything” and consider themselves advanced specialists in the field of weight loss. Now, like mushrooms after rain, various “gurus from the common people” are appearing, who, having lost weight themselves, try to immediately make money from it. They write books, give presentations and lectures, gather crowds of desperate people, and they come to them and believe them. How many of them appear every day, these experts who act on the principle: “I myself lost weight, and now I’m simply bursting with the desire to share my experience.” They try to give advice, sometimes without even a basic medical education. By entrusting their lives and health to these people, about 200,000 people die every year in the world! This figure is comparable to the population of a small residential area in Moscow. And these so-called preachers of a healthy lifestyle do not bear any responsibility for the result and, having earned their money, quietly step aside with the words: “Nobody forced me to listen to them!”

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!

End of introductory passage DID YOU LIKE THE BOOK?
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Quitting the diet

There should not be a process of abandoning the Kovalkov diet as such: you yourself will not want to return to your previous diet, since foods that are harmful to your body will cause you some discomfort: digestive difficulties, return of extra pounds, swelling, etc.

But Dr. Kovalkov still gives some guidance regarding the types of life after obtaining the desired result:

• Do not eat sugar, fatty or high-calorie foods;
• Continue to have five meals a day;
• Don't eat fried foods—cook all foods that need to be cooked in a slow cooker, steam, oven, or grill;
• Maintain the intensity of physical activity at the achieved level.

The Kovalkov diet is an excellent technique that allows you to achieve exceptional results. The doctor personally tested this by losing 70 kg of excess weight forever in 7 months, after which he decided to teach others to work on themselves and calm down with their bodies. This diet is long, requires a certain regime, but brings the promised results without compromising health.

Kovalkov's diet for every day

From the allowed list of products, you can independently create a daily menu. At the first stage, all breakfasts, lunches and dinners will be similar to each other. At the second stage, the list of products expands and, accordingly, the list of dishes will become wider. There are menu selections online for this nutrition system, developed by those losing weight.

Having decided to lose weight using this system, you need to buy drugs at the pharmacy to support the general condition of the body (for example, vitamins, chromium, etc.). Chromium should kill sugar cravings to make dieting easier. You can learn more about the effect of drugs on the body from the book by the author of the system.

Kovalkov's diet recipes

Having learned the example menu, you ask yourself about recipes for preparing salads or meat and fish. For convenience, here is an example of several common dishes:

• Salad of cottage cheese and tomatoes - chop 2 tomatoes and mix with 100 g of low-fat cottage cheese, pour in olive oil and sprinkle with lemon juice.
• Cabbage salad - chop the cabbage, mix with chopped peppers, sprinkle with herbs and season with olive oil.
• Peking salad with beans - cut cabbage forks or tear leaves and mix with canned or boiled beans, add vegetables and olive oil.
• Fish / meat in the oven - rub the fish or meat with your favorite spices, brush them with olive oil. Place a layer of carrots and onions in foil and place the selected product there, place in the oven for 40 minutes.

The diet welcomes the presence of various fruit and vegetable salads.

These recipes will be a godsend for you during your diet, as almost every day will include vegetable salads or meat / fish dishes.

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Sunday, October 23, 2011 18:55 + in quotation book Sample of a typical regime of the second stage: 1. In the morning, toilet and weighing (we keep a graph of weight loss). 2. Then immediately on an empty stomach drink a glass of plain water without gas. 3. We wash ourselves and put ourselves in order. 4. Drink 1 test tube (capsule) of L-carnitine - 1500 mg and go for a walk. Move as always in an aerobic mode, monitoring your breathing, for 40 to 70 minutes. The longer the better! At this stage, if possible, it is advisable to slightly change the load mode by adding an acceleration element to them. This interval training at an intermittent pace appears to be more effective for weight loss than prolonged walking at a constant intensity. At least this is true for young women. 5. Coming home from a walk, we drink another test tube of L-carnitine 1500 mg and don’t eat anything for an hour and a half! You can always drink water! (If you can’t walk in the morning, then during the rest of the day the duration of the walk increases to 80 minutes. An hour before the walk and 1.5 hours after, do not eat anything. Drink L-carnitine before and after walking). 6. Then we have breakfast. It is advisable that the first breakfast consist of a “protein isolate” cocktail (sold in sports nutrition stores. Not to be confused with “protein”! What is needed is “protein isolate”!) and bran. Calculate the amount of protein isolate strictly based on your personal minimum daily protein requirement. You already know that it is calculated individually for each person, according to the formula given in the paragraph on proteins, but not less than 70 g of pure protein per day. 7. Lunch. Lunch time is determined by you based on your need for food, not based on the arrival of a certain hour. If you do not have the opportunity to purchase pure protein in the form of protein isolate, we increase the serving of protein lunch (be it cottage cheese, fish or meat) according to the calculation of the protein you need and divide it into 2 meals. — — The first two days of the second stage, at lunch, you should consume cottage cheese in the amount of 180 to 200 g and a fat content of 0% to 7%. Cottage cheese can be combined with vegetables and herbs. If you use zero-fat cottage cheese, you can add three dried apricots, three prunes, or two figs. But at the same time, the number of fruits in the daily diet is reduced by a third. — Then we replace the lunch cottage cheese with fish, preferably fatty species (salmon, trout, salmon), up to 180 g of the finished product. The fish is cooked without using oil. You can use any raw vegetables as a side dish for fish, but it is advisable to at least sometimes use seaweed as a side dish. The seaweed salad must first be rinsed in a colander to remove the dressing - oil - under warm water. On fish days in the evening, add one egg yolk to the salad, and replace a tablespoon of oil with a teaspoon. Fish can sometimes be replaced in the same quantities with seafood. You should have 3 fish days a week. — After the fish days, the meat days begin. Up to 250 g of skinless white chicken meat (chicken breast). Chicken meat can sometimes be replaced with rabbit meat, lean beef or veal. When you consume such a quantity of protein foods, the amount of saturated fat that comes with them will invariably increase. They should be regulated (maximum 40 g per day), limiting the oil in the evening salad. Any meat, like fish, is prepared without the use of oil (stewed, boiled, but also fried over charcoal or in an air fryer). You can add unlimited amounts of garlic and any spices to the meat, as well as sugar-free sauce (make it yourself from tomato paste, garlic, herbs and black pepper). As a side dish for meat, you can use any fresh vegetables without restrictions (cucumber, tomato, cabbage, lettuce, radish, herbs, bell pepper, onion, garlic). You should have 2 meat days a week. Starting from the second week, you can determine the sequence of consuming protein foods yourself. The main thing is that the general proportion is maintained - two days of cottage cheese, three of fish, and two of meat. 8. It is advisable (but not necessary) to drink 1.5 - 2 liters of ordinary water per day. Tea and coffee are still unlimited. 9. About one hour after consuming the protein isolate, we eat, chewing thoroughly, 8 almonds and a handful of bran, washed down with a glass of any low-fat kefir without sugar with live bifido- or lactobacteria. We take one capsule (tablet) of a vitamin-mineral complex. 10. Dinner to choose from: - Salad from any fresh vegetables. One tablespoon of olive oil is used per serving of salad (exception for fish days, see above). Two tablespoons of cottage cheese or feta. Preferably half a teaspoon of wine vinegar and a pinch of turmeric spice. — Stewed broccoli in quantities up to 250 g of the finished product, prepared using one tablespoon of unrefined sunflower oil. You can optionally add 3 mushrooms (champignons, oyster mushrooms) boiled the day before to the broccoli, salt, spices, garlic - to taste. Along with a salad or stewed vegetables, it is advisable to drink a glass (100 - 150 g) of dry red or white wine. Treat drinking wine like taking medicine, and what is important is not to skimp on it. Instead of benefit, cheap “babble” will only cause harm! 11. After the salad, take one CoQ10 capsule and one vitamin tablet. 12. At night (right before bed) eat 2 boiled egg whites. If during the first half of the second stage of the technique your weight does not stop, it means that everything is going correctly and the body has begun to rebuild. If the weight stops or starts to grow, then a correction of the diet is necessary. It is possible that some newly introduced products will have to be abandoned, and others will have to be added. But this refusal will not be as severe as at the first stage. The second stage should be followed until the amount of your excess fat mass is reduced by 90%. This is a conditional figure. Then you should systematically introduce power loads, alternating them with aerobic ones. Determining the minimum daily protein requirement: In order to determine exactly how much protein you need, you need to determine the so-called ideal or true weight of your body. Nowadays, it is customary among doctors to talk not about ideal, but about normal body weight, which depends on gender, age, body type, and degree of muscle training. Refined Broca's formula. According to this formula, normal body weight is calculated for a normosthenic (normal, average) chest: M = height - 100 for height up to 165 cm M = height - 105 for height 166 - 175 cm M = height - 110 for height over 175 cm If you have a narrow chest (asthenic body type), you should reduce the value obtained in this way by 10%. With a wide chest (hypersthenics) - increase it (but no more than 10%) For example, with a height of 175 cm for normosthenics it will be 175 - 105 = 70 kg, for asthenics - 63 kg (-10%), and for hypersthenics 77 kg (+10%) The minimum amount of pure protein (protein) you need per day is equal to the value of “normal” body weight, only it will no longer be kilograms, but grams. For example, your normal weight is 71.5 kg. It turns out that the minimum allowable amount of pure protein you need per day is 71.5 g. Don’t forget to also take into account the fat content in your calculations. After all, we are trying to reduce them to the minimum physical norm - 30 g of fat per day. And here we are faced with a seemingly insoluble problem. 400 g of chicken meat contains about 40 g of fat. With this amount of fat in your daily diet, you are unlikely to quickly achieve your goal and lose weight. This figure already exceeds the minimum daily requirement for fats, and it is impossible to reduce protein intake. What to do? Powdered protein isolate (i.e. pure protein) made from milk whey will help you get out of this situation. Club Flylady.ru AND ANOTHER SECOND STAGE FROM THE FORUM: /U> In the morning, breakfast, as in stage 1: a glass of Activia, bran (at stage 2, bran is gradually reduced to 20-30 g per day), only almonds - 8 pieces . Apples or grapes are left as a snack. But now other fruits are allowed EXCEPT bananas, grapes and oranges. Tangerines - occasionally. Still one type of fruit per day! Any carbohydrates only until 17.00 - 18.00. You can use any vegetables except POTATOES, BEET, CARROTS. Zucchini, eggplant, and pumpkin are not recommended. Preferably fresh, and boiled or stewed no more than 2 times a week. You can eat lentils, beans (any kind: green beans, legumes, just not canned ones, and remember that this is not a vegetable, but a vegetable protein, so you can, for example, replace chicken day with it, i.e. beans instead of chicken) For vegetables either cottage cheese, or fish, or chicken breast (white meat), each person calculates the quantity using the formula on page 177 of the Book. One type of protein per day! Divide the daily protein intake into 2 doses! It is advisable to eat protein foods before 18:00, so that there are still 4 hours left before bed! Start stage 2 with 3 cottage cheese days - for 3 days in a row we eat one type of protein - low-fat cottage cheese, all other prescribed foods remain. Per week: 3 cottage cheese days, 2 fish days and 2 chicken days - alternate. Occasionally you can have lean meat, for example, rabbit or lean beef, but only occasionally, during the KD - we need iron these days. We can't eat liver (innards) or liver - there are too many hidden fats. I’m generally silent about semi-finished products, all kinds of sausages. It is better to steam meat and fish, or grill, or bake... occasionally fried, but it is better not in oil, but in a non-stick frying pan. In the evening, a salad with a tablespoon of oil (olive should prevail in the diet, but it can sometimes be alternated with other vegetable oils). Oil separate from chicken and fish. Leave the whites from 2 eggs overnight or use Protein Isolate instead - half a measuring cup! If you don’t get enough protein, you can always compensate with isolate! Soups are not advisable, in general they do not contribute to healthy digestion... but occasionally, if you can’t do without soup at all..... just make sure that there are no potatoes, and tomato paste, which contains sugar, be sure not to put it by accident... and so that there is no canned food (canned food for us you can’t do anything), if you make it with broth, then it’s better to drain the first broth and skim off the fat from the surface. And no dice. This is just a rough basis for the beginning of the 2nd stage...

Series of messages “ARTICLES BY DOCTOR A. KOVAKOV”:
Part 1 - FOOD AGAINST CANCER Part 2 - COGNAC. BETWEEN AN ANGEL AND A DEMON. ... Part 7 - CAUSES OF OBESITY Part 8 - STAGE 1 ACCORDING TO KOVAKOV'S METHOD Part 9 - STAGE 2 ACCORDING TO KOVAKOV'S METHOD Part 10 - DRUGS ACCORDING TO KOVALKOV Part 11 - BASIC RULES ACCORDING TO KOVAKOV ... Part 25 - THAT ANOTHER FRUIT Part 26 - No title Part 27 - HOW TO LOSE WEIGHT WITHOUT HARM TO YOUR HEALTH

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