The author of the weight loss technique is Dr. Alexey Kovalkov, well-known in medical circles, who tried it on himself. Within six months, he was able to lose more than 50 kg in weight without causing any harm to his own health.
According to the doctor, this is not a diet in the traditional sense, but rather a nutritional system for a long period of time. During the diet, according to the doctor, a change in food preferences occurs, due to which the body is rebuilt and loses weight.
For a month, a menu is drawn up from products that are available but allowed at the current stage. The results are visible already in the first months; the final period completely changes eating habits.
The essence and general rules of the diet from Dr. Kovalkov
Kovalkov's diet has several options, which are described in detail in books written by the doctor. Before losing weight, it is necessary to determine the cause of excess weight, undergo basic tests, and consult a doctor. Your diet may need to be adjusted a little.
The author's books on weight loss techniques help you lose weight quite quickly. They contain a lot of useful detailed information. The diet is balanced in essential nutrients. The required amount of protein, fat, and carbohydrates is supplied daily, but vitamins and minerals may not be enough, so it is advisable to additionally drink a vitamin-mineral complex.
Basic principles:
- Your diet should contain at least 30 g of fat every day, more is possible. Half of its volume is of animal origin, the other is of plant origin.
- Carbohydrates maximum 30-40 g, all are considered, including slow ones. Protein – at least 70 g per day. Calculated at 1 g of protein per 1 kg of human weight. For those involved in sports – up to 2 g per 1 kg.
- Calorie content is not a qualitative indicator, but a quantitative one; it is useless to count it.
- From 4-5 tbsp. You need to drink clean water every day. Drink not forcefully, but at will, in small volumes. Eating bran is important.
Meals are frequent, fractional, consisting of foods with a low glycemic index. Spices are allowed to be used, salt will have to be slightly limited. It is important to eat fresh berries, fruits, and vegetables. A big role is given to fermented milk products with a fat content of no more than 3.5%. Completely low-fat products should not be eaten.
Kovalkov's diet: main advantages.
There should be no more than 3 hours between meals. The basis of nutrition is vegetable proteins and fats. Exhausting physical activity is not recommended, but you need to walk a lot or swim in the pool every day.
The technique has 3 stages, the principles of which must be followed. But the doctor is against strict restrictions. The exception is simple saccharides, which form carbohydrate dependence in humans.
The essence of the Kovalkov diet
Alexey Kovalkov can tell you about his personal diet method in full detail, since he tried it on himself. By gradually implementing his method, the famous nutritionist lost 50 kg of excess weight.
The doctor does not support many modern methods and methods that nutritionists offer, as he believes that such diets are too grueling and difficult for the human body.
Dr. Kovalkov is an opponent of mono-diets, in which the body does not receive enough of the substances it needs
Anyone who wants to lose weight after visiting Dr. Kovalkov and going through all the steps of the prescribed recommendations not only gets rid of excess weight, but also completely changes their lifestyle.
The nutritionist believes that all sorts of strict diets, mono-diets and fasting on certain days are ineffective. His technique involves limiting the consumption of foods with excessive amounts of simple carbohydrates and consuming vegetable fats instead of animal fats.
The essence of the Kovalkov diet consists of three stages:
- Finding out the reason why a person is overweight
- Nutrition control, promotion of proper nutrition
- Setting goals and gradually but surely achieving them
The main thing the nutritionist insists on is a moral and psychological attitude. It is important not only to close the refrigerator in time, but also to find the strength to cope with a possible bad mood due to the lack of your favorite sweets and buns in your diet.
Advantages and disadvantages
Advantages of the technique:
- No hunger strikes.
- Balanced diet.
- Fast weight loss.
- Normalization of metabolism.
- Improved health.
- No fasting days.
- No grueling training required.
- No calorie counting.
Disadvantages of the diet:
- Duration.
- Complete abandonment of the usual diet.
- Constant motivation is required.
Contraindications
Kovalkov recommends that before using a diet and drawing up a menu for the month, if you have any chronic diseases, consult a doctor. In any case, you need to undergo a general examination. If you have health problems, you need to adjust the technique so that it does not harm the body.
Contraindications:
- Children, teenagers, old age.
- Pregnancy.
- Breastfeeding period.
- The first six months after childbirth, unsteady menstruation.
- Hormonal disorders.
- Acute diseases.
Features of the drinking regime
The Kovalkov diet does not call for drinking a certain amount of water per day. He advises you to drink constantly and as much as you want. Preferably 10 minutes in advance. before meals, so as not to remove digestive juices from the stomach and, as a result, not to retain food.
The amount of fluid consumed per day should be calculated individually, taking into account the characteristics of the excretory function and chronic diseases. This is especially true for the use of medicinal and table mineral waters, which can only be drunk as prescribed by a doctor.
You should not focus on the feeling of thirst. The body says this only when there is a severe lack of fluid. It is advisable to carry a bottle of clean water with you and drink every time it comes into view. There is no need to pour water into a glass or drink a certain volume of liquid. You can take a couple of sips, but regularly.
At the first stage of the technique, you should try to drink at least 1.5 liters of water per day. This is necessary to remove toxins and decay products from the body. Next, 4-5 tbsp is enough. If urinary function is impaired, it is not necessary to adhere to these data.
Tea and coffee do not replace water; on the contrary, they increase the body's need for fluid. In the morning after waking up, you need to slowly drink 1 tbsp. water (room temperature). During the day, most of it should come between meals. When thirsty, a person consumes more food.
Principles of Dr. Kovalkov's diet 2020
We must not lose sight of the psychological moment, namely the mood for results. To make the dietary restriction less painless, you can find yourself a hobby.
Alexey Kovalkov's diet in 2020 involves physical activity. What exactly it will be - everyone decides for himself. You can start practicing jogging in the morning, or exercise on a treadmill in the cold season. This will be an effective way to burn extra calories. Physical activity should be given time daily - at least 40 minutes. Moreover, after this you need to refrain from eating for two hours (with the exception of bran).
You should also take care of purchasing a vitamin-mineral complex that will need to be taken throughout the diet.
It is advisable to steam cook food; avoiding fried food will only be a plus.
Preparatory stage
Kovalkov calls the first stage of the diet preparatory. But without restricting your diet before, it can be difficult to switch to a new diet. This can lead to exacerbation of chronic diseases.
For this reason, it is advisable to limit the amount of harmful foods consumed 1-2 weeks before the start of stage 1 of the method.
Especially remove:
- fast food;
- canned;
- smoked;
- salty;
- sweet products.
It is important to train yourself to drink water. In Kovalkov’s diet, fluid consumption is given a special place. You need to gradually increase the amount you drink.
It is also important to undergo a medical examination, take tests, and get advice from a therapist and specialists, if necessary. This will help identify possible chronic diseases and establish the true cause of excess weight. Taking these data into account, the methodology needs to be adjusted.
Diet menu according to the system of Dr. Alexey Kovalkov:
When following such a diet, the number of meals should be 4-5 times. Dinners are allowed after 18:00. The main thing is to maintain water balance. According to Dr. Kovalkov’s recommendations, water should be drunk evenly before eating. Its amount depends on age and weight parameters.
Although the doctor himself does not give a specific menu when following the stages of the diet, he gives practical recommendations for combining certain products. He believes that a person himself can create a menu that suits him. We will look at some options that you can choose for yourself.
Here are some recommendations from Dr. Kovalkov:
- You need to consume about 70 g of pure protein. This will allow the body to be in great shape, fit and strong. The doctor's advice is to eat egg whites from two eggs before going to bed. Basically, proteins should be eaten at lunch and dinner.
- Don't forget about bran. This is a staple product in dietary nutrition. And also try to eat pine nuts. They have beneficial properties and will help cope with stress.
- You can eat vegetables and fruits in unlimited quantities, as they contain a large amount of fiber.
- Breakfast should be rich in complex carbohydrates; make breakfasts of steamed cereals with berries or fruits.
An example of a menu for the Kovalkov diet at the first stage (for one day):
For breakfast: bran, nuts – 1 handful, low-fat kefir – 1 glass; For the 2nd breakfast: green tea – 1 cup, apple – 1 pc.; For lunch: Greek salad with olive oil; Snack: green tea – 1 cup, apple – 1 pc. or grapefruit – 1 pc.; Dinner: egg whites from two eggs.
An example of a menu for the Kovalkov diet at the second stage (for one day):
For breakfast: steamed porridge, nuts – 1 handful, low-fat kefir or yogurt – 1 glass; For the 2nd breakfast: any fruit; For lunch: chicken meat (breast), steamed vegetables, cottage cheese (low-fat); Snack: any fruit; Dinner: vegetable salad; Before bed: egg whites from two eggs.
Prohibited Products
Kovalkov's diet (the monthly menu is compiled taking into account contraindications, regardless of the stage) has a list of prohibited foods. It is important not to eat foods with a high glycemic index (more than 50).
First of all, prohibited foods include fast carbohydrates, including:
- ice cream;
- honey;
- jam;
- carbonated drinks;
- industrial juices.
Prohibited:
- pasta;
- potato;
- white flour bread;
- peeled rice;
- grape;
- bananas;
- plums
As in other systems, the use of:
- fast food;
- semi-finished products;
- canned foods;
- salty dishes.
Products should be cooked without oil. Alcoholic drinks are prohibited with the exception of 30 g of dry white wine per day.
Allowed and prohibited foods of the Kovalkov diet
It is unacceptable to eat fried foods while on a diet. It's best to cook steamed.
During the diet, the following foods are prohibited:
- Any foods that contain sugar. This applies, among other things, to honey, ice cream, juices, sparkling water, jam, etc.
- Pasta, wheat bread, potatoes.
- Cereals. This is especially true for white rice.
- Products that have undergone the smoking process are too salty.
- Corn.
- Semi-finished products.
- Products containing food additives.
- Alcoholic drinks, especially beer. Occasionally you can afford to drink a glass of table wine.
Products that should be prohibited:
| Product | Glycemic index |
| Dates | 146 |
| French baguette | 136 |
| Rice noodles | 131 |
| Beer and ale | 130 |
| Cookie | 106 |
| Watermelon | 103 |
| Toast bread | 100 |
| Beet | 99 |
| Glucose | 96 |
| Fried or baked potatoes | 95 |
| Rice flour | 95 |
| Buns for making hamburgers | 93 |
| Spaghetti | 91 |
| Mashed potatoes | 90 |
| Honey | 90 |
| Rice flakes | 90 |
| Donuts | 88 |
| Ice cream | 87 |
| Corn flakes, popcorn | 85 |
| Boiled carrots | 85 |
| Rice flour bread | 85 |
| Boiled potatoes | 83 |
| White rice/brown rice | 83/79 |
| Beans | 80 |
| Chips | 80 |
| Muesli with dried fruits and nuts | 79 |
| Canned sweet corn | 78 |
| Waffles | 76 |
| Zucchini/pumpkin | 75/75 |
| Orange juice | 74 |
| Sweet potato | 74 |
| Millet cereal | 71 |
| Candied fruit | 70 |
| Turnip | 70 |
| Boiled corn | 70 |
| Starch | 70 |
| White milk chocolate | 70 |
| Marshmallows and marmalade | 70 |
| Sugar | 70 |
| Dumplings and dumplings | 70 |
Foods that can be eaten:
- Vegetables (raw, baked, steamed).
- Dairy products with a small percentage of fat content: cottage cheese, milk, kefir. If you want yogurt, then you need to choose only a high-quality natural product that does not contain additives.
- Berries.
- Low fat cheese.
- Mushrooms.
- Seafood.
- Nuts.
- Chicken eggs, but without the yolk.
- Fruits other than grapes and bananas.
- Fish and meat, but of dietary varieties.
Authorized Products
In Kovalkov’s diet, the main place is occupied by foods with a low glycemic index. The menu for the month is compiled from them. The condition is not strict, but only acts as an approximate guideline. The main condition for replacement is that the product be included in the permitted group.
The consumption of fermented milk products and cottage cheese is mandatory on the menu. They enrich the diet with protein. At the first stages, animal fats are replaced by vegetable fats. In this case, the oils must be natural, of good quality, unrefined.
Eating boiled proteins at night allows the body not to feel the need for food during sleep and reduces the risk of developing gastrointestinal diseases. It is advisable to consume bran in a volume that fits in 2 palms, but not more than 100 g. Nuts are chosen at will; you can eat cedar fruits every day, or you can eat walnuts.
Kovalkov's diet - stage 2 stabilization
Having received a certain result, you should consolidate it - the gastrointestinal tract works in a new way, kilograms have been lost and there is a desire and need to lose more weight.
Your diet should contain cabbage, cucumbers, radishes, onions, garlic, spinach, parsley, lettuce, apples and pears, citrus fruits (especially grapefruits), blackberries, viburnum, rowan berries, blueberries and lingonberries, pine nuts and walnuts, almonds, low-fat fermented milk products. It is better to eat fruits, vegetables and berries raw and minimally heat-treated; you can alternate salads and stewed vegetables for dinner.
As we continue to move toward our ideal weight, we enrich our lunch diet by adding lean beef, veal, and whole 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 gradually increase physical activity (adding to walking, for example, squats with dumbbells, jumping, bending, swimming, cycling, dancing). During this period, nutritionist Kovalkov attaches special importance to strength exercises, since the body must continue to lose fat deposits and restore and build muscle mass that was lost in the first stage. Starting from the moment you start strength training, you can introduce porridge into your diet (it is better not to cook porridge, but to steam it in boiling water or pour it with kefir overnight). Moreover, they are used only on days of strength training.
Menu for the week of the first phase
At stage 1, you can consume up to 100 g of bran per day, but do not forget to wash it down with water. If this is not done, constipation may develop. Use bran when you want to eat. Vegetables can be eaten in any quantity. Instead of apples, it is permissible to use pears or grapefruits, but reduce the quantity to 2 pcs. and eat not immediately, but divided in half throughout the day. Egg whites are a must at night.
The Stage 1 menu is presented in the table.
| Day | Eating | Menu |
| Mon. | Breakfast | Pine nuts – 20 g Bran - up to 4 tbsp. l. Drinking yogurt – 1 pc. Tea or coffee |
| During the day | Apples – 4 pcs. Bran - no more than 100 g Coffee Tea | |
| Dinner | Greek salad with cottage cheese Unlimited vegetables | |
| Before bedtime | Egg whites – 2 pcs., can be seasoned with soy sauce, pepper, vinegar | |
| Tue | Breakfast | Almonds – 30 g Bran - up to 4 tbsp. l. Kefir – 1 tbsp. Tea or coffee |
| During the day | Apples – 4 pcs. Bran – up to 100 g | |
| Dinner | Arugula with cottage cheese and vegetables | |
| Before bedtime | Egg white – 2 pcs. | |
| Wed. | Breakfast | Cocktail of walnuts, bran, kefir, apple, vanillin Tea or coffee |
| During the day | Apples – 4 pcs. Bran – up to 100 g | |
| Dinner | Salad of Chinese radish, cucumbers, cottage cheese | |
| Before bedtime | Proteins – 2 pcs. | |
| Thurs. | Breakfast | Almonds – 30 g Bran - up to 4 tbsp. l. Acidophilus – 1 tbsp. Tea or coffee You can add baked apples with cinnamon and pepper |
| During the day | Bran, apples You can add baked apples with cinnamon and hot pepper | |
| Dinner | Salad of fried eggplant, sweet pepper, garlic, onion and soy sauce with tofu cheese | |
| Before bedtime | Proteins – 2 pcs. | |
| Fri. | Breakfast | Pine nuts – 20 g Kefir – 300 ml Bran – 20 g Mate tea |
| During the day | Grapefruit – 2 pcs. Bran Tea coffee | |
| Dinner | Vegetable salad with cottage cheese | |
| Before bedtime | Proteins – 2 pcs. Can be replaced with a protein omelet with the addition of champignons, tomatoes, zucchini | |
| Sat. | Breakfast | Cashews – 20 g Fermented milk product – 1 tbsp. Bran Tea coffee |
| During the day | Apples, bran, water | |
| Dinner | Curd casserole with nuts and berries | |
| Before bedtime | Egg whites or omelette | |
| Sun. | Breakfast | Nuts – 20-30 g Ryazhenka Bran Tea or coffee |
| During the day | Apples, bran, water | |
| Dinner | Vegetable salad with cottage cheese | |
| Before bedtime | Egg whites or omelette |
Kovalkov's diet menu for every day
For a more visual picture, we provide an example menu so that you have an idea of the approximate diet according to the diet of Alexei Kovalkov:
- Breakfast - after waking up and 40 minutes of exercise, an hour later, prepare 100 g of bran with nuts and drink with a glass of kefir
- Lunch – 2 apples
- Lunch – 100 g of bran with dried fruits and 2 apples, washed down with green tea without sugar or a glass of water
- Dinner – 250 g vegetable salad with olive oil
- 2 hours before bedtime – egg white of two hard-boiled eggs
The diet menu consists exclusively of foods that are healthy for the body.
This is an approximate menu for the day. You can add nuts to dried fruits, replace kefir with skim milk or change ingredients depending on individual preferences, but according to the list of allowed products.
Menu for every day for the second phase
Nutrition at this stage is less limited. Add 40 g of pure protein, more is possible. Apples can be replaced with any desired fruit (300 g), except bananas, plums, and grapes. You can add cheese to your meals.
Kovalkov's diet: sample diary for accounting and statistics.
When compiling a menu, you need to count fats - 40 g maximum per day. Vegetables can be stewed with meat, and soups can be prepared with them. This stage lasts until the excess weight remains 5-7% of the original.
Eggplants, pumpkins, and zucchini stop weight loss for 1 day. You can eat them, but you won’t be able to lose weight in one day.
Table 2. Sample menu for the week
| Day | Eating | Menu |
| Mon. | Breakfast | Pine nuts Bran Kefir – 1 tbsp. |
| Dinner | Boiled meat (pure protein 70 g) | |
| During the day | Fruits – 3-4 pcs. Vegetables – no restrictions in quantity | |
| Dinner | Vegetable salad with olive oil, cottage cheese | |
| Before bedtime | Egg whites or egg white omelet | |
| Tue | Breakfast | Any nuts Bran Ryazhenka |
| Dinner | Boiled seafood (pure protein 70 g) | |
| During the day | Fruits – 3-4 pcs. Vegetables – no restrictions | |
| Dinner | Stewed vegetables with sunflower oil and spices | |
| Before bedtime | Egg whites or egg white omelet | |
| Wed. | Breakfast | Almond Bran Yogurt |
| Dinner | Boiled fish (pure protein 70 g) | |
| During the day | Fruits – 3-4 pcs. Vegetables – no restrictions | |
| Dinner | Vegetable salad with plant. butter and cottage cheese | |
| Before bedtime | Egg whites or egg white omelet | |
| Thurs. | Breakfast | Cashew Bran Acidophilus |
| Dinner | Boiled chicken | |
| During the day | Fruits – 3-4 pcs. Vegetables – no restrictions | |
| Dinner | Stewed vegetables with mushrooms, sunflower oil, spices | |
| Before bedtime | Egg whites or egg white omelet | |
| Fri. | Breakfast | Walnuts Bran Kefir |
| Dinner | Boiled beef | |
| During the day | Fruits – 3-4 pcs. Vegetables – no restrictions | |
| Dinner | Vegetable salad with plant. butter and cottage cheese | |
| Before bedtime | Egg whites or egg white omelet | |
| Sat. | Breakfast | Pistachios Bran Yogurt |
| Dinner | Boiled fish | |
| During the day | Fruits – 3-4 pcs. Vegetables – no restrictions | |
| Dinner | Stewed vegetables | |
| Before bedtime | Egg whites or egg white omelet | |
| Sun. | Breakfast | Pine nuts Bran Ryazhenka |
| Dinner | Boiled beef | |
| During the day | Fruits – 3-4 pcs. Vegetables – no restrictions | |
| Dinner | Vegetable salad with vegetable oil and cottage cheese | |
| Before bedtime | Egg whites or egg white omelet |
Kovalkov's diet menu for the week
Now let’s look at the menu on a larger scale - we’ll try to imagine your diet for a week during the diet. For the first day, you can use the example from the previous section. Menu from the second day (don’t forget about morning exercises):
- Breakfast – 200 ml kefir and a handful of nuts
- Lunch – 2 apples
- Lunch – fruit salad or 1 grapefruit
- Dinner – 250 g vegetable salad with olive oil and 20 g cheese
- 2 hours before bedtime - a glass of warm milk, you can add just a little honey, no more than ½ tsp
The menu for the week excludes the consumption of fast food and high-calorie foods
Day three:
- Breakfast – 200 ml low-fat yogurt
- Lunch – grapefruit
- Lunch – vegetable salad
- Dinner – 250 g steamed vegetables and 50 g fish
- 2 hours before bedtime – white of 2 boiled eggs
Day four:
- Breakfast – 250 g of steamed or stewed vegetables, a cup of green tea
- Lunch – vegetable juice
- Lunch – bean or pea soup
- Dinner – vegetable salad
- 2 hours before bedtime – 1 apple
Day five:
- Breakfast – 100 g bran with dried fruits, a cup of green tea
- Lunch – a glass of low-fat yogurt
- Lunch – 200 g steamed vegetables, 100 g chicken meat
- Dinner – fruit salad
- 2 hours before bedtime – 1 grapefruit
Grapefruit is given a special place in Kovalkov’s diet, because it is a well-known fat burner
Day six:
- Breakfast – 200 g ryazhenka
- Lunch – a handful of nuts and dried fruits
- Lunch – 200 g fish, vegetable salad
- Dinner – 2 apples
- 2 hours before bedtime – white of 2 boiled eggs
Day seven:
- Breakfast - white of 2 boiled eggs, a cup of green tea
- Lunch – 100 g bran with dried fruits and 2 apples
- Lunch – vegetable salad
- Dinner – 200 g fish, steamed vegetables
- 2 hours before bedtime – 1 grapefruit, a glass of kefir
This is an approximate version of a weekly diet according to the Kovalkov diet. If desired, you can change the ingredients according to the list of approved products. The result will definitely please you.
Thanks to Kovalkov’s technique, excess weight is hidden before our eyes
Menu for the third phase
Kovalkov’s diet (the menu for the month in this phase can already be calculated independently) involves the third, as the final stage of weight loss. The main rule of the phase is no more than 40 g of carbohydrates per day. The remaining limitation is the absence of prohibited ingredients on the menu. Other foods can be eaten in any desired quantity, without forgetting about the drinking regime.
Sample menu for 1 day:
- Breakfast: yogurt, oatmeal, tea with honey.
- Lunch: vegetable soup, stewed vegetables, boiled meat.
- During the day: fruits and vegetables.
- Dinner: cottage cheese with vegetables.
- Before bed: protein omelet, bran.
How much weight can you lose on the Kovalkov diet?
The results of losing weight using this method depend on the individual characteristics of the person and the initial weight. At the first stage, weight decreases to 5 kg in 3-4 weeks.
The main weight loss occurs in stage 2 - up to 200 g per day. It should be continued until a weight is achieved that is 5-7% higher than the desired result. During stage 3, you can lose the remaining kilograms; at this time, weight stabilization occurs. Next, you need to continue to eat according to the method, otherwise the lost weight will return.
Nutritionist advice
- Fasting days can only be used when they are needed. For example, after the New Year holidays due to overeating. On ordinary days, we should not forget about the beneficial bacteria living in the body. If you do not feed them for a long time, they will die and pathogenic microflora will take their place.
- You want to eat when there is a lack of water. Then the body begins to store it for future use in the form of edema, depositing liquid from food. If your legs swell, but your arms are normal, then the problem is a lack of drinking water. If the upper half of the body swells (you can’t remove the ring from your finger, your face swells), then most likely there is a problem with the kidneys.
- Women after childbirth can go on a diet only after 6 months , provided that 2 monthly cycles have passed. It is better to start losing weight during the estrogen phase, immediately after menstruation. If you start in the second phase, the weight only increases. It has nothing to do with diet.
- After 18:00 you need to eat; you should not fast for more than 10 hours. Otherwise, the body begins to store nutrients. Before going to bed, you need to eat protein and fiber. Carbohydrates can be eaten only 5-6 hours before bedtime, because... when they are consumed, insulin is released, which blocks the action of somatotropic hormone, a powerful fat-burning substance released at night.
The technique helps you lose excess weight in a short period of time. The main disadvantage of the Kovalkov diet is the duration of the last stage. The menu can be prepared in advance for the day, week, month. At the same time, it is not necessary to strictly follow it - if you want to drink yogurt instead of kefir, then you need to do so.
The effectiveness of Dr. Kovalkov's diet 2020
Those who are losing weight according to the method of nutritionist Alexey Kovalkov will lose about 3-4 kilograms per week. In a two-week diet you can lose 5-10 kilograms.
Important! Like many other diets, Dr. Kovalkov’s diet will be 100% safe only if it is first preceded by a consultation with a doctor.
Advantages and disadvantages
Comfortable weight loss without debilitating food restrictions is the dream of many women struggling with excess weight. This is exactly how Dr. Kovalkov’s diet appears before them. You are also allowed to eat after 18.00, you don’t need to count calories, reproach yourself for eating too much, you don’t need to bother yourself with keeping a food diary, arrange fasting days, exhaust yourself with tedious physical exercises... Kovalkov’s method has many advantages. One of the most significant of them is the absence of a constant feeling of hunger, which so often pushes those losing weight to break a strict diet. In addition, the diet will allow you to lose extra pounds without harm to your health - this is its second main advantage. Well, by strengthening the skills of proper nutrition, you can easily avoid the problem of excess weight in the future.
The fact that Dr. Kovalkov’s dieters lose weight gradually is a controversial minus, because this process is stable, and this is what will ultimately ensure the desired result. But the need for a strong psychological attitude and sustainable motivation aimed at losing weight can become an obstacle for many.
Also, before you decide to lose weight using the Kovalkov method, you should take into account the state of your health, because if you have serious chronic diseases, it is better to refuse to use the method yourself, following a diet under the supervision of a nutritionist or endocrinologist.
