Diet of Dr. Alexei Kovalkov: menu for the week and month, express diet diet

The diet menu of Dr. Kovalkov is the absolute opposite of such dietary methods. By choosing such an effective way to lose weight, you do not have to give up good nutrition.

The author of the Minus Size diet menu is Alexey Kovalkov. The system consists of three stages, at each of which certain processes will occur in the human body that contribute to weight loss.

Strict adherence to the diet menu, compiled by Alexei Kovalkov, allows you to achieve high results. According to the reviews of those who have experienced the effect of the technique, with excessive excess weight, on average, it is possible to lose 7 kg in two weeks.

Diet rules Kovalkov "Minus size"

Express diet "Minus Size" will bring the expected effect if you follow the rules and recommendations developed by Alexei Vladimirovich Kovalkov himself – Doctor of Medical Sciences and founder of his own medical clinic:

1. It is important to tune in to a diet not as a short-term diet, but as a style and lifestyle.
2. Meals should be 4-5 times a day, while every day the portion sizes should gradually decrease.
3. Vegetables, fruits, berries and sour-milk products should become an obligatory component of the Alexei Kovalkov diet menu for every day.
4. The diet should contain bran, the nutritionist assigns an important role to this product in cleansing the intestines, improving its peristalsis. In addition, the use of bran eliminates the occurrence of a strong feeling of hunger. In the daily diet menu according to the method of Dr. Kovalkov, there should be about 100 g of bran.
5. The diet must necessarily include fats and proteins, represented by vegetables, fruits, vegetable oils. The predominant part of the protein-fat component of the diet should be in the afternoon. At the same time, animal proteins and fats are excluded, since they contribute to the formation of fat reserves in the body.
6. When losing weight under the “Minus Size" program, foods with a high glycemic index are prohibited, it is worth giving up polished rice, potatoes, carrots, beets, flour products. These foods increase blood glucose.
7. For the entire period of weight loss, the nutritionist recommends drinking vitamin and mineral complexes containing chromium, milk thistle, L-carnitine.
8. It is advisable to drink 1.5 water per day, be sure to drink this liquid 10 minutes before meals.

A prerequisite for following the dietary methodology developed by Dr. Kovalkov is regular physical activity. You need to start with moderate exercise in the form of half-hour walks, feasible physical exercises, swimming, dancing. Loads should gradually increase up to power sports, however, in the absence of health problems.

Diet menu according to the Kovalkov method for each day of the week (with a table)

In the diet menu of Dr. Kovalkov for a week or a month, there may be lean meats and fish. You can cook food in any way, with the exception of frying. You can eat boiled, stewed, baked or steamed dishes. Under the ban are any semi-finished products, smoked, salty, sweet foods.

The Kovalkov diet menu for each day is presented in the table below.

diet day	Breakfast	Lunch	Dinner	Dinner
1st	1 st. kefir, green apple	2 apples	Cabbage salad dressed with olive oil	200 g red fish, steamed, vegetable salad
2nd	Low-fat ryazhenka – 1 cup	100 g dried fruits, green apple	Boiled chicken fillet – 100 g, vegetable salad	Steamed vegetables
3rd	A glass of low-fat kefir	100 g nuts or bran	Pea soup puree	Fruit salad
4th	A handful of dried fruits, bran, a cup of herbal or green tea	Grapefruit	Lentil soup	Vegetable salad
5th	A glass of kefir, a green apple	100 nuts or bran	200 g red fish, steamed	White cabbage salad
the 6th	1 st. ryazhenka	Grapefruit	Steamed red fish, coleslaw	Vegetable salad
the 7th	100 g dried fruits or bran	2 apples	100 g chicken fillet – boiled or baked, stewed vegetables	Fruit salad

A few hours before bedtime, you can have a snack with 2 boiled eggs or a green apple.

Another version of the Kovalkov diet for a week: the menu of the first days

The diet menu for the week of Dr. Alexei Kovalkov may have such an option.

• Breakfast: 100 g of kefir, a handful of dried fruits, nuts or bran. Such a breakfast should be on the Kovalkov diet menu for the first days, later it will be possible to have breakfast with a sandwich with brown bread and cheese.
• Lunch: vegetable salad, apple or grapefruit, 100 g nuts, green tea. When switching to stage 3 of the diet, the second breakfast can consist of homemade oatmeal cookies without added sugar.
• Lunch: vegetable broccoli or pea or fish soup, 100 g chicken or turkey breast, Greek salad, green tea.
• Afternoon snack: applesauce without sugar, or one fresh apple, or fruit salad.
• Dinner: two chicken eggs, without yolks, vegetable salad or grapefruit.

Stages of the Kovalkov diet for a month

The diet menu of Dr. Kovalkov, designed for a month, consists of three stages.

The first stage is the first two weeks. During this period, the nutritionist recommends a sharp decrease in the amount of carbohydrates consumed, it is necessary to replace proteins and fats of animal origin with vegetable ones. At the same time, the amount of salt in the daily diet should be reduced, it is important to drink at least 1.5 liters of water per day. During the period of compliance with the Kovalkov diet menu in the first and second weeks, you can lose up to 5 kg.

Another option for the express diet menu of Alexei Kovalkov for a month

Alexey Kovalkov’s express diet menu for a month may have this option for weeks:

diet week	Breakfast	Lunch	Dinner	afternoon tea	Dinner
1-2	200 g natural low-fat sugar-free yogurt, guest nuts or bran (optional)	2 apples	300 g vegetable salad with 1 tbsp. l. olive oil	200 ml apple juice	2 boiled eggs, weak tea
3-4	A glass of fermented baked milk, 50 g wholemeal bread	Glass of apple-carrot juice	200 g stewed vegetables with chicken or fish, 100 g fat-free cottage cheese	300 g cabbage and cucumber salad	Vegetable salad with 1 tbsp. l. olive oil, two egg whites

The technique developed by Kovalkov has its own contraindications. It cannot be adhered to by people suffering from chronic diseases of the heart, gastrointestinal tract, diabetics and pregnant women. Before starting a diet, be sure to consult a specialist.