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Second phase.


Once the great Michelangelo was asked: "How do you manage to create such sculptures?" He replied: "Yes, I just cut off all the excess"!
So we will now try to calculate the weight of your body, mentally cutting off all the excess.
The most acknowledged and widespread is Brock’s refined formula, according to which normal body weight is calculated for a normostenic chest:
• M = height - 100 with height up to 165 cm
• M = height-105 with height 166-175 cm
• M = height- 110 with height more than 175 cm
With a narrow chest (asthenic body type), the value obtained in this way should be reduced to 10%.
With a wide (hypersthenic) - it is appropriate to increase it (but not more than 10%).
For example, with a height of 175 cm for normal body pain, it will be 175-105 = 70 kg, for asthenics - 63 kg (- 10%), and for hypersthenicia 77 kg (+ 10%).
Body type is determined on the basis of a number of features: the shape and size of the bones of the skeleton, the shape of the chest, the ratio of the longitudinal and transverse dimensions of the body. In most cases, they follow three main types: asthenic, normostenic, and hypersthenic.
The easiest way to determine your body type is if you measure your wrist circumference. In normal stencils, it is 16-18 cm, in asthenic patients, below 16 cm, in hypersthenics, 19 cm and higher. In astenik (light bone type), the longitudinal dimensions prevail over the transverse ones: the limbs are long and thin, the bones are light, the neck is long and thin, the shoulders are narrow, the rib cage is long, flat, narrow.
The muscles in these women are relatively weakly developed. Asthenic women are usually energetic, they spend energy faster than they accumulate, so an abundant diet does not immediately lead to an increase in their weight. Representatives of this body type are usually only slightly overweight.
The constitution of the normal bones (medium-bone type) is distinguished by the proportionality of the main body sizes, their correct ratio. It is women in the normostenik that often have long legs, a thin waist, and a beautiful figure.
Those ladies who got a hypersthenic physique are broad-boned. The transverse dimensions of their body impressively exceed the similar parameters of the representatives of the two previous groups. They are broad-shouldered, with a wide and small rib cage, powerful bones and having a considerable thickness. Representatives of the hypersthenic type have a predisposition to pronounced overweight.
If the body weight according to calculations exceeds normal by 10%, this is only the initial, or 1st degree of obesity.
Excess of normal body weight from 20 to 50% is obesity of the 2nd degree, and more than 50% - obesity of the 3rd degree, from which the heaviest degree of obesity - the 4th one - has long been distinguished.
Now, knowing our “normal” body weight, we will try to calculate the necessary rate of protein products. First, find out the minimum amount of pure protein (protein) you need per day.
To do this, the value of "normal" body weight multiplied by 1g.
Suppose your height is 165 cm. At the same time, the normal body weight will be - 65 kg. Multiply this weight by 1g and we get the extremely minimal amount of pure protein you need per day - 65g. Since you get part of the protein daily from lettuce, cheese or cottage cheese vegetables added to the salad, nuts and egg whites, you can safely reduce the amount received by 15%. As a result, we have the figure - 55.25 g of protein!
100 g of white meat chicken and cottage cheese contains - 18 g of protein. Therefore, during the day you can safely eat 300 g of chicken meat. This is the necessary minimum rate of protein per day for you. I emphasize - minimal. That is the norm, below which it is impossible to fall!
However, it should be recalled that the maximum digested at one time not more than 30 g of protein. This means that the daily rate of chicken or cottage cheese you need to be divided into two doses.
Now you have the opportunity to independently, albeit approximately, calculate the minimum required amount of protein products. Do not forget to also take into account in the calculations of the fat content. After all, we are trying to reduce them to a minimum, and some meat products contain up to 18% of fats and, therefore, 300g of meat - this is about 50g of fat!
This figure even slightly exceeds the daily rate for fats. Therefore, on the day when you add meat products to the diet, you should completely eliminate from the diet additional fats in the form of oil, added to the salad in the evening.
But sometimes when calculating the amount of fat it still turns out to be too large, and it is impossible to reduce protein intake.
To get out of this situation will help powdered protein. Patients with reduced muscle mass, weakened by the previous use of rigid diets, as well as women balzakovskogo age - it is simply necessary.
You mix the daily amount of powder with water or skimmed milk in a blender, pour the cocktail into a thermos and take a thermos with you - for study or work. The win is double. First, you consume protein exactly at the rate (not more, but not less). Secondly, the fat content in the daily diet automatically decreases.
Fat-free cottage cheese is almost an ideal protein product, and everyone notes that when it is consumed the weight drops much faster. But, completely excluding other types of proteins, you thereby greatly impoverish the diversity of your diet and its amino acid composition. Eat cottage cheese no more than three days a week. It is rich in calcium and fully compensates for the daily rate of this trace element, but on those days when you replace cottage cheese, say chicken, you should take calcium supplements, such as Camosten from SANTEGRA. Moreover, it is best to apply them before bedtime, since it is at night that calcium is best absorbed by the body.
A few words should be said about the varieties of meat and methods of its preparation. There are some subtleties. First of all, you should avoid fatty meat and rich broths. Preference should be given to lean veal, rabbit, or chicken, which is better not to eat dark and white meat - from it is very well absorbed proteins.
Another recommendation is that protein foods are better absorbed if bran and fresh vegetables are consumed with them. Try to decorate your dishes with vegetables. Beautifully decorated food on the plate causes increased saliva and gastric juice, which is involved in its digestion. The method of processing the product is also important - it is preferable to grind it, since the stuffing is digested more easily than a solid piece.
Vegetables need to be prepared according to special rules that will preserve the maximum amount of vitamins and microelements.
First of all, we must not forget that you need to cook vegetables in an enamel saucepan with a tight-fitting lid that will prevent air from entering. The air contains oxygen, which has a high oxidizing ability. It quickly destroys some micronutrients, such as vitamin C.
To protect the "ascorbic" from oxidation, you need to block access to the air. That is why vegetables should be cooked in a tightly closed saucepan. It is not necessary every five minutes to check the readiness of vegetables, poking them with a knife. This, firstly, will force the hostess to lift the lid once again. Secondly, from the “wounds” that the sharp blade leaves, vitamins will be “washed out”. Better try to keep in mind the time of readiness of each vegetable. The lid should be opaque, because any vegetables should be boiled in the dark. Light contributes to the breakdown of vitamins. Boil the vegetables to a slight softening, but not longer. A change in the color of vegetables during the preparation process indicates the loss of most vitamins and minerals. Boil vegetables should be in a small amount of water, avoiding active boiling and evaporation. It is necessary to lower vegetables in already boiling water.
However, in fresh fruits and vegetables there are of course more vitamins than in boiled ones. Therefore, you should eat at least 600-700 grams of raw vegetables, fruits and berries every day. They at least partially fill the body's need for vitamins, trace elements and bioflavonoids.
Every person, whether he is predisposed to obesity or not, should systematically control the weight of his body, know its optimal performance.
If in the middle of the second stage of the procedure, your weight did not stop, then everything is going right, and the body began to rebuild. If the weight stops or starts to grow - then correction of the diet is necessary. Perhaps, some new products will have to be abandoned, and some added. But this refusal will not be as severe as at the first stage.
Do not forget that in order to maintain a good figure, it is desirable to eat sour-milk products daily.
The length of the second stage depends on the response of your body and the initial amount of fat mass. As a result of passing this stage, you should be as close as possible in your performance to your normal weight. But some, a small amount of adipose tissue, I always recommend leaving at least one year.
Why? Find out a little later.
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