Diet Kovalkov - Menu, Recipes, Diet Principles, Reviews And Results

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Video: Diet Kovalkov - Menu, Recipes, Diet Principles, Reviews And Results

Video: Diet Kovalkov - Menu, Recipes, Diet Principles, Reviews And Results
Video: A Secret to Weight Loss as Presented by a Nutritional Expert. 2023, March
Diet Kovalkov - Menu, Recipes, Diet Principles, Reviews And Results
Diet Kovalkov - Menu, Recipes, Diet Principles, Reviews And Results

Diet Kovalkov: pros and cons

Diet Kovalkov
Diet Kovalkov

Alexey Kovalkov is a nutritionist who is now one of the most popular and sought-after specialists in his field. Although only 10 years ago it was difficult to recognize him. This man suffered from obesity until the time when he pulled himself together and took his weight under control. After that, the doctor decided to create an author's weight loss system, which is based on his personal experience and knowledge. This is how the popular Kovalkov diet was created.

Thanks to this technique, Kovalkov himself got rid of more than half a centner of weight. Only after the diet was tested on himself, the doctor decided to found a clinic known in the country. More than 3,000 Russian citizens have successfully lost weight in it.

Kovalkov's method of losing weight is described in detail in the books “Lose Weight Intensively”, “Victory over Weight” and “Lose Weight Wisely”. The main task that a person faces is to completely change his eating habits. It is necessary to consume food in small portions, to prevent the appearance on the table of foods that promote the release of insulin. These simple rules, if followed, allow you to consolidate the achieved result and not gain weight again.

In 4 months, you can get rid of 27 extra pounds. Sometimes it takes about 7 kg in 14 days.


  • Principles of the Kovalkov diet
  • Stages of the Kovalkov diet
  • Permitted and prohibited products of the Kovalkov diet
  • Diet recipes according to the Kovalkov system
  • Pros and cons of the Kovalkov diet
  • Contraindications
  • Reviews and results
  • Conclusion

Principles of the Kovalkov diet

Principles of the Kovalkov diet
Principles of the Kovalkov diet

The Kovalkov diet is a weight loss technique that is based on scientific knowledge and practical experience.

The main tasks that face losing weight:

  • It is necessary to determine the reason that leads to a set of extra pounds.
  • A person must realize that only he is responsible for his weight and health.
  • It is necessary to draw up a weight loss program that will be designed for a long time.

The general principles of the Kovalkov diet are as follows:

  1. You need to create the right mental attitude. A person should understand that a diet is not a period of severe torment, but a time allotted to improve health, appearance and well-being.
  2. The menu must include berries, fruits, vegetables, bran, fermented milk drinks.
  3. Drink 8 glasses of water every day. They drink it 10 minutes before meals.
  4. During the diet, you need to take vitamin and mineral complexes.
  5. You need to eat often, the break between approaches to the table should be no more than 3 hours.
  6. Salt is not completely abandoned, but its amount is significantly reduced.
  7. Vegetable proteins and fats should form the basis of the menu.
  8. Every day you need to walk at least 15 minutes. In this case, the pace of walking should be fast. Drink a glass of water before walking. You can walk at any time - both in the morning and in the evening.

It is proven that if you drink 0.5 liters of water before meals, you will lose 44% more weight in 12 weeks, compared to those who do not focus on water (source).

Stages of the Kovalkov diet

The Kovalkov diet consists of three stages: preparatory, main and maintenance. In the first two stages, physical exercise is a must. Aerobic training is enough for a start, and then you need to connect strength types of exercises. All stages of the diet are summarized in the table below.

Diet stage

How long does it last

What are the goals of losing weight

How much will you be able to lose weight


14-30 days

  1. Remove fast carbohydrates from the menu.
  2. Get into the habit of walking a lot.
  3. Adapt the digestive system to eating protein foods in large quantities

5 Kg

The foundation

The timing depends on the individual characteristics of the human figure. The stage continues until the weight is completely stabilized.

  1. Exercise should be daily.
  2. Food should be enjoyable.

200 g per day.

Maintaining the effect

From one to one and a half years

  1. A new way of life must become a habit.
  2. You can't stop playing sports. Be sure to walk every day. You can use a pedometer to monitor your calorie burn.
  3. It is necessary to combine products in dishes and in the menu as a whole in accordance with the given rules.

Weight returns to normal, at this stage it just needs to be maintained.

Stage 1

The stage lasts 2-3 weeks. During this time, you need to accustom yourself to walking as much as possible, as well as make changes to the diet. Refuse should be made from foods containing fast carbohydrates, as they provoke a sharp increase in blood sugar levels and load the pancreas.

Products - sources of animal fats are also minimized in the menu, this will allow the fats to be fully absorbed by the body, and not deposited on the waist. During the time that the first stage lasts, it will be possible to cleanse the intestines and bring its natural microflora back to normal.

Indicative menu for the first stage:


Breakfast # 2


Lunch number 2



Dinner number 2

Kefir - 1 glass; Bran and nuts - one tablespoon each

1/2 part apple; 1/2 part pear

1/2 part grapefruit

Whole apple

1/2 part grapefruit

Vegetable salad - standard portion; Hard cheese - 50 g

Boiled eggs (only protein); Milk - glass

Stage 2

Stage 2
Stage 2

The duration of this stage depends on the body's response to the first phase of the diet. The second stage can take several weeks, or maybe several months.

It is good if there is an opportunity at this time to consult a specialist and undergo an examination of the body. It is at the second stage that you need to start connecting strength exercises.

The menu is supplemented with cereals, in general it becomes more varied. Now it is allowed to eat fish, shrimp, squid, poultry, seafood.

The author of the diet gives his followers the following recommendations:

  • The main way of cooking food is steam cooking. There is no need to use oil or a lot of salt.
  • You should eat 6 times a day, but the portions should be small.
  • It is not enough just to follow the Kovalkov diet menu, you must definitely drink as much water as possible. This does not apply to carbonated drinks.

Indicative menu for the second stage of the diet:


Breakfast # 2




200 ml yogurt


Puréed fish soup with hake

1/2 part orange

Salad: radish + 2 chicken proteins + olive oil

Steamed omelet (2 eggs + greens), a glass of tea

Herbal tea

Baked curd pancakes


Lazy stuffed cabbage rolls with chicken fillet

Low fat cottage cheese


Chicken fillet cutlets, vegetable salad

Kefir - 1 glass

Boiled fish, salad (Iceberg lettuce + cherry tomatoes)

Steamed buckwheat, kefir


Salad (cucumber + tomato), boiled veal

Tomato juice

Salad (Cherry tomatoes + arugula + tuna), herbal tea


Cottage cheese with kefir and herbs

Herbal tea

Brown rice, chicken cutlet


Salad (bell pepper + cucumber + cottage cheese in grains)

Smoothies (berries + kefir)

Handful of nuts

Salad (tomatoes + curd beans + fresh herbs + avocado + olive oil)


Salad (salted salmon + cucumber + bell pepper + radish + yogurt)

Stage 3

This stage begins when the desired weight has been achieved. It can be extended for 1.5 years. During this time, it will be possible to stabilize the result and learn how to keep yourself in shape. Be sure to continue walking every day.

At this time, cereals (wheat, barley, buckwheat) are gradually introduced into the menu, you can eat potatoes little by little, but only baked. The presence of black bread on the table is allowed. Sometimes it is allowed to drink dry wine, eat dark chocolate. In general, it is necessary to adhere to the principles and rules of a healthy diet. If you follow this recommendation, then excess weight will forever remain a problem of the past.

Permitted and prohibited products of the Kovalkov diet

prohibited foods
prohibited foods

It is unacceptable to eat fried foods during a diet. Steaming is best.

During a diet, the following foods are prohibited:

  • Any foods that contain sugar. This also applies to honey, ice cream, juices, soda, jams, etc.
  • Pasta, wheat flour bread, potatoes.
  • Groats. This is especially true for white rice.
  • Smoked products are too salty.
  • Corn.
  • Semi-finished products.
  • Foods containing food additives.
  • Alcoholic drinks, especially beer. Occasionally, you can afford to drink a glass of table wine.

Products that should be banned:


Glycemic index



French baguette


Rice noodles


Beer and ale






Toast bread






Fried or baked potatoes


Rice flour


Hamburger buns




Mashed potatoes




Rice flakes




Ice cream


Corn flakes, popcorn


Boiled carrots


Rice flour bread


Boiled potatoes


White rice / brown rice






Muesli with dried fruits and nuts


Canned sweet corn




Zucchini / pumpkin


Orange juice


Sweet potato


Millet groats


Candied fruit




Boiled corn




White milk chocolate


Marshmallow and marmalade




Dumplings and dumplings


Foods that can be eaten:

  • Vegetables (raw, baked, steamed).
  • Dairy products with a low percentage of fat: cottage cheese, milk, kefir. If you want yogurt, then you need to choose only a high-quality natural product in which there are no additives.
  • Berries.
  • Low fat cheese.
  • Mushrooms.
  • Seafood.
  • Nuts.
  • Chicken eggs, but no yolk.
  • Fruits other than grapes and bananas.
  • Fish and meat, but diet varieties.

Diet recipes according to the Kovalkov system

Salad Tenderness

Allowed and Products
Allowed and Products

To prepare the dish, you will need the following products:

  • Chinese cabbage.
  • Bulgarian pepper.
  • Cucumber.
  • Lettuce leaves.
  • Salt and pepper.
  • Any vegetable oil of your choice.
  • Lemon juice.
  • Dill.
  • Pine nuts.

Cut the vegetables into strips, chop the herbs, mix everything. Separately prepare a dressing based on vegetable oil and lemon juice, add to the salad, mix again. Decorate with dill and pine nuts.

Rainbow snack

Rainbow snack
Rainbow snack

To prepare the dish, you will need the following products:

  • Peppers.
  • Boiled eggs.
  • Cottage cheese.
  • Greens and garlic.

Peel the core of the peppers, place a boiled egg there. Grind the cottage cheese with dill and garlic separately, stuff the remaining place in the peppers with this mixture. Put them in the refrigerator for 2-3 hours, then remove and cut into slices.

Vegetable salad with egg

Vegetable salad with egg
Vegetable salad with egg

To prepare the dish, you will need the following products:

  • Tomatoes - 0.2 kg.
  • Salad - 0.2 kg.
  • Cucumbers - 0.1 kg.
  • Egg - 2 pcs.
  • Vegetable oil - 40 g.
  • Leeks - one stalk.
  • Salt and pepper.
  • Lemon juice.

Eggs are cut into 4 pieces, cucumbers are cut into slices, salad is arbitrarily torn by hand. All products are mixed, seasoned with lemon juice and vegetable oil, salt and pepper. Garnish with pre-chopped leeks.

Curd dolma

Curd dolma
Curd dolma

To prepare the dish, you will need the following products:

  • Low-fat cottage cheese - 0.2 kg.
  • One egg.
  • Green onions.
  • Hops-suneli.
  • Olive oil - a tablespoon.
  • Dill.
  • Pickled grape leaves.

Onions are fried and mixed with chopped egg, cottage cheese and suneli hops. Spread this curd stuffing on grape leaves, fold them in an envelope. Place dolma in a frying pan with deep sides, fill it with water so that it covers the leaves by 2 cm. Prepare the dish for half an hour.

Steamed cabbage cutlets

Steamed cabbage cutlets
Steamed cabbage cutlets

To prepare the dish, you will need the following products:

  • Cabbage - 1/2 head of cabbage.
  • A liter of milk.
  • Raw egg white - 2 pcs.
  • Bran.
  • Salt.

Cut the cabbage and boil it in milk. Drain the milk, cool the cabbage. Mix it with egg white and bran. Cutlets are formed from minced meat, rolled in bran, steamed.

Pros and cons of the Kovalkov diet

Pros of the Kovalev diet:

  • The digestive system will begin to function better.
  • The blood cholesterol level will be lower.
  • The metabolic processes will accelerate, the water-salt balance will be adjusted.
  • Eating frequent meals is a healthy eating habit to help you avoid overeating or feeling hungry.
  • Overall well-being improves.
  • The skin after losing weight will not sag.
  • The condition of your hair and nails will improve.

The method of losing weight has only one drawback - with its help it will not be possible to lose weight quickly. Weight goes away slowly but steadily.


Contraindications to diet:

  • Chronic diseases of the digestive system.
  • Individual protein intolerance.
  • Lactation period.

Before starting the process of losing weight, you must undergo an examination.

Reviews and results

Nikolay Gololobov, nutritionist:

“The diet menu is balanced, based on foods that the body can easily absorb. The diet is not hungry. It will not be possible to lose weight quickly on it, although this is what most women dream about. I have repeatedly practiced the Kovalkov diet with my patients, and they have never had a breakdown.

After completing the diet, most people continue to eat the right diet as they get used to it. There is no desire to return to your bad eating habits. The meals are easy to prepare.

In addition to the fact that the diet allows you to lose weight, it also makes it possible to normalize the functioning of the digestive system and heals the body as a whole. Therefore, I have recommended and will continue to recommend the Kovalkov diet to my clients."

Reviews of those who have lost weight

Antonina, 53 years old: “At my age it is very difficult to part with extra pounds, but I had to start losing weight to stay healthy. The Kovalkov diet seemed to me one of the simplest, so I opted for it. I quickly adapted to this technique. In 8 months I managed to lose 23 kg, which made me feel much better and younger. The result made me very happy”.

Veronica, 23 years old: “I have been following a diet for a month now, it takes 2 kilos in 7 days. The result suits me, so I will continue to lose weight, but I have to give up sweets and saltiness, which does not make me happy. These two prohibitions are more difficult for me than the others. In general, they can call this diet excellent."

Svetlana, 32 years old: “The diet did not suit me, as it is very long during. In this case, the weight goes away very slowly. It is also hard for me to drink a lot of water, so I only had enough exposure for a month. During this time, I managed to lose weight by only 3 kilos."


The Kovalkov diet is a well-developed technique for weight loss. It allows you not only to lose weight, but also to improve your health. If you follow all the tips, then the extra pounds will surely go away, and the result itself is stable. The Kovalkov diet is a technique that allows you to acquire a healthy body and a slim figure.


The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).

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