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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 unnecessary!"
So we will now try to calculate the weight of your body, mentally cutting off all unnecessary.
The most widely accepted and widely accepted formula was Brock's formula, according to which the normal body weight is calculated for a normosthenic thorax:
• M = height - 100 with height up to 165 cm
• M = height-105 with an increase of 166-175 cm
• M = height - 110 with an increase of more than 175 cm
At a narrow chest (asthenic type of a constitution), it is necessary to lower the value thus received to 10%.
With a wide (hypersthenic) - correspondingly increase it (but no more than 10%).
For example, with a growth of 175 cm for normostenics, it will be 175-105 = 70 kg, for asthenics 63 kg (-10%), and for hypersthenics 77 kg (+ 10%).
The type of build 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 relationship between the longitudinal and transverse dimensions of the body. In most cases, adhere to three main types: asthenic, normostenic and hypersthenic.
The easiest way to determine the type of your physique, if you measure the circumference of your wrist. In normostenics, it is 16-18 cm, in asthenics less than 16 cm, in hypersthenics - 19 cm and above. In asthenics (light-skin type), the longitudinal dimensions predominate over the transverse: the limbs are long and thin, the bones are light, the neck is long and thin, the shoulders narrow, the thorax is long, flat, narrow.
Muscles, these women, are relatively weak. Asthenic women, as a rule, are energetic, they spend energy more quickly than accumulate, so abundant food does not immediately lead to an increase in their weight. Representatives of this type of physique usually have only a small excess weight.
The constitution of normostenics (middle-bone type) differs in proportionality to the main body dimensions, the correct ratio. It is women-normostenics often have long legs, a thin waist, a beautiful figure.
Those ladies who got a hypersthenic physique are large-boned. The transverse dimensions of their bodies, significantly exceed the similar parameters of women's representatives, the two previous groups. They are broad-shouldered, with a broad chest and a small chest, powerful and with considerable bone thickness. Representatives of the hypersthenic type have a predisposition to the expressed excess weight.
If the body weight according to the calculations exceeds the normal by 10%, this is only the initial, or the first degree of obesity.
Excess of normal body weight from 20 to 50% is obesity of the 2 nd degree, and more than 50% is obesity of the third degree, from which the most severe degree of obesity - the 4th has been distinguished for a relatively long time.
Now, knowing your "normal" body weight, we will try to calculate the necessary norm of protein products. First, we'll find out the minimum amount of pure protein, (protein) you need per day.
To do this, multiply the value of "normal" body weight by 1r.
Let's say your height is 165 cm. At the same time, the normal weight of the body will be - 65 kg. Multiply this weight by 1g and get the minimum minimum amount of pure protein you need per day - 65g. Since some of the protein you get daily from salad, cheese or cottage cheese, added to salad, nuts and egg whites, you can safely cut the amount received by 15%. As a result, we got the figure - 55.25 g of protein!
In 100 g of white chicken meat and cottage cheese contains - 18 g of protein. Therefore, within a day you can safely eat 300g of chicken meat. This is the necessary minimum protein per day for you. I emphasize - the minimum. That is the norm below which you can not go down!
However, it should be recalled that the maximum digestible in one dose is not more than 30 g of protein. This means that the daily rate of chicken or cottage cheese you need to divide into two meals.
Now you have the opportunity yourself, albeit approximately, to calculate the minimum required amount of protein products. Do not forget to also take into account the fat content in the calculations. After all, we try to minimize them, and some meat products contain up to 18% of fats and, consequently, 300 g of meat - this is about 50 g of fat!
This figure even slightly exceeds the daily norm for fats. Therefore, on the day when you enter into the diet meat products, you should completely exclude from the diet of additional fats in the form of butter, added in the evening to the salad.
But sometimes when calculating the amount of fat is still too much, and you can not reduce protein intake.
To get out of this situation will help powder protein. Patients with a lowered muscle mass, weakened by the previous use of hard diets, as well as women of Balzac's age - it is simply necessary.
You mix a daily amount of powder with water or skimmed milk in a mixer, pour a cocktail into a thermos and take a thermos with you - for study or work. The win turns out to be double. First, you consume the protein exactly at the rate (not more, but not less). Secondly, the fat content in the daily diet automatically decreases.
Low-fat cottage cheese is an almost perfect protein product, and everyone notes that the weight when it is consumed drops significantly faster. But, completely excluding other types of proteins, you thereby greatly impoverish the diversity of your diet and its amino acid composition. Use curd not more than three days a week. It is rich in calcium and completely compensates for the daily rate of this trace element, but in those days when you replace cottage cheese, let's say a chicken, you should additionally take calcium preparations such as Camosten from SANTEGRA. And, they are best used before bedtime, as it is at night that calcium is most easily absorbed by the body.
A few words need to be said about the varieties of meat and the ways of its preparation. There are subtleties here. First of all, you must avoid fatty meat and rich broths. Preference should be given to veal veal, rabbit or chicken, which is better not to eat dark, and white meat - it is very well digested proteins.
Another recommendation - protein products are better absorbed if you use bran and fresh vegetables along with them. Try to decorate your dishes with vegetables. Beautifully decorated on a plate, the food causes an increased allocation of saliva and gastric juice involved in its digestion. The method of processing the product is also important - it is preferable to grind it, since the minced meat is digested more easily than the whole piece.
Cooking vegetables should be done according to special rules, which will save the maximum amount of vitamins and trace elements.
First of all, you should not forget that you need to cook vegetables in an enamel pan with a tightly fitting lid that will prevent air access. The air contains oxygen, which has a high oxidizing ability. It quickly destroys some micronutrients, for example, vitamin C.
To save "ascorbic" from oxidation, you need to block access to air. That's why, vegetables should be cooked in a tightly closed saucepan. Do not check the readiness of vegetables every five minutes, poking them with a knife. This, first, will make the landlady once again lift the lid. Secondly, from the "wounds" that leave a sharp blade, the vitamins will "wash out". It is better to keep in mind the readiness of each vegetable. The lid should be opaque, because any vegetables should be cooked in the dark. Light contributes to the breakdown of vitamins. Cooking vegetables need to softly soften, but not longer. Change in the color of vegetables during cooking indicates the loss of most vitamins and minerals. Cook vegetables in a small amount of water, not allowing active boiling and evaporation. To lower vegetables it is necessary in already boiling water.
However, in fresh vegetables and fruits of vitamins, of course, more is preserved than in boiled ones. Therefore, every day you must eat at least 600-700 grams of raw vegetables, fruits and berries. They will at least partially fill the body's need for vitamins with microelements and bioflavonoids.
Every person who is predisposed to obesity or not, must systematically control the mass of his body, know its optimal parameters.
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 a correction of the diet is necessary. Perhaps, some new products will have to be abandoned, and some add. But this refusal will not be as severe as at the first stage.
Do not forget that to maintain a good figure, it is desirable to eat daily dairy products.
The length of the second stage depends on the response of your body and the initial amount of fat mass. As a result of the passage of this stage, you should get as close as possible to your normal weight. But I always recommend that you leave some, a small amount of adipose tissue, for at least one year.
Why? You'll find out later.
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