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Dr. Alexei Kovalkov himself lost more than 50 kg and proved from his own experience that at any age you can pull yourself together and get rid of extra pounds without strict restrictions and constant calorie counting.
The success of losing weight, according to nutritionist Kovalkov, depends on the understanding that the responsibility for one's weight and health lies only with the person himself.
It is important to lose weight thoughtfully and gradually so as not to experience stress from a sharp restriction in the amount of food consumed, various strict and mono-diets, because after their cancellation, weight is quickly gained back and extra is added.
Kovalkov described his personal experience of losing weight in his books, and also opened a clinic where he helped more than 6 thousand people to successfully lose weight.
The essence of the method
The main goal is to gradually change the metabolism in a natural way.
The method consists of 3 stages: preparatory, main and final.
Preparation period
Duration - from 2 to 4 weeks. At this stage, you need to unlearn fast carbohydrates (sweet, starchy foods, fast food).
Eat the same portions 5 times a day, drink at least 2 liters of fluid. Before each meal, drink a glass of water at room temperature.
Walk outdoors for at least 1 hour daily.
Allowed products:
- vegetables (fresh in the form of salads with unrefined vegetable oil, preferably olive oil, avoiding the use of carrots, beets and potatoes);
- fruits (preferably apples, up to 4 per day);
- sour milk;
- up to 100 g of bran per day (when added to kefir or other fermented milk drink, they help not to feel hunger for a long time);
- nuts - up to 30 g per day (in the morning);
- the protein of 2 hard-boiled eggs (daily at bedtime).
Main Period
Lasts from 1 to 6 months. Proteins (poultry, fish, lean meat) and low-fat cheeses (Adyghe, suluguni, feta cheese, cottage cheese) are added.
It is better to cook dishes steamed, without salt and oil. Instead of salad, you can eat stewed vegetables. Fruits and berries - any.
We increase physical activity and achieve the desired weight.
final
We fix the result. We introduce a little cereals with a low glycemic index (buckwheat, pearl barley, brown rice), bran bread.
For lunch, you can eat a baked potato, some dark chocolate, drink a glass of dry wine. We continue our daily walks.
By adhering to these principles, it is realistic to lose at least 10 kg and in the future it is easy to maintain weight.