This post is the part 7 of The Ultimate Weight Loss Guide
The main objective of the second stage is to return to your normal physiological weight. But there is more to it! If you have successfully completed the first stage, then your motivation must be as hard as rock. Before the start of the second stage, it is essential that you determine your ultimate goal – that is, the desired weight you will be completely happy and comfortable with.
The first stage has helped us to stop and reverse the increase of overweight. Now our task is to accelerate the slightly less overloaded and renovated “train set” towards our long-awaited goal – a healthy and beautiful body and a life in harmony with oneself.
The stage duration: depends on what is the starting level of the overweight. The overweight may vary considerably, for instance from 5 to 50 kilograms (10 – 100 pounds). It took me five months to complete this stage.
Thus, your goal is set, motivation is clear, let’s get started!
The following constituents of the second stage
- Aerobic physical exercise
- Strength physical exercise (come into play after your overweight has been reduced by 70 – 80%)
- Specially selected diet.
- low-fat yogurt or kefir with bifidobacteria;
- bran or dietary fiber;
- almond nuts;
- boiled chicken eggs;
- starch-free vegetables and potherbs (apart from boiled carrots, beetroot, potatoes);
- any fruits except for grapes, oranges and bananas;
- fish and seafood;
- white low-fat meat (turkey, chicken breast, rabbit);
- red low-fat meat (beef, buffalo), make sure to avoid mutton or pork;
- farmer cheese (interchangeable with tofu, brinsen cheese or low-fat yogurt, as a last resort);
- rice, oatmeal, buckwheat (only for days with strength training)
- Vitamins and harmless sport supplements
- GMP certified vitamin and mineral complex
- coenzyme Q-10
- protein isolate
Determine your desired normal weight
First and foremost you have to determine your normal weight which will act as the final objective of the second stage and calculate individual standard rate of consumption for proteins, fats and carbohydrates.
There are quite a few formulas for determining one’s normal physiological weight. However, you should keep in mind that when determining one’s normal weight under a certain formula you should also factor in how comfortable you are going to be while maintaining that weight in the long run.
I recommend to employ a very simple formula for calculating your projected weight goal. This is going to be your ESTIMATED goal. Afterwards, when you are on the verge of completing the second stage, you will check yourself again and decide which weight is the most comfortable for you.
The formula goes like this: subtract 110 from your current weight and add 0.5 kilogram (6-7 pounds) for every year of you age over 25 years, yet your total addition should not exceed 7 kilograms.
Depending on your individual characteristics the end result may vary between +/– 3 kilograms (11 pounds).
For instance, you are 170 cm tall and you are 35 years old.
170 – 110 = 60 kg (132 pounds)
An allowance for age:
35 – 25 = 10, which we multiply by 0.5 (1.1 pound) and get 5 kilograms (11 pounds)
Thus, your estimated goal is 60 (132 pounds) + 5 (11 pounds) = 65 kilograms (143 pounds) Factor in the adjustment of your individual characteristics which is +/– 3 (7 pounds) kilograms and get the end range of 62-68 kilograms (136 – 150 pounds).
I would like to stress that no single formula can calculate your ideal weight, but this method can give you an estimate of what you should strive for. Most importantly, keep listening to your body and registering your new sensations.
Let’s calculate the amount of fats, proteins and carbs
At this stage, your daily intake of fats, including those consumed with food, should be limited to 40 g (1.4 oz). Ideally, it should be 30 g (1 oz), yet no less than, too.
I strongly recommend fats from plant-based sources – nuts, unrefined vegetable oil, etc.
The minimum intake of pure white (protein), required per day, equals the normal body weight represented in grams as opposed to kilograms.
For instance, if your normal body weight is 90 kg (198.5 pounds) , then your required minimum daily intake of proteins is 90 g (3.2 oz). Optimally, in the course of the second stage to vary your intake of proteins in the range from 1 (0.03 oz) to 2 g (0.07 oz) per 1 kg (2.2 pound) of your normal body weight.
Keep in mind the rule of thumb – an ideal combination of animal proteins (30 %) and plant-based proteins (70 %) in your daily diet. In this case, the digestibility coefficient values become twice as much compared to those characteristic of consuming one type of proteins only (animal or plant-based).
Maximum daily intake of carbs in the course of the second stage is calculated as follows: Your normal weight multiplied by 2,5 and converted to grams.
Minimal daily amount of carbs is your normal weight multiplied by 1 and converted to grams.
If your carb intake is more than 300 g (10.5 oz) per day, then you are much more likely to obtain obesity, diabetes and other related diseases.
If you consume from 150 (5.3 oz) to 300 g (10.5 oz) of carbs per day, then you will slowly but surely gain weight (which translates to an increase of 1 kg of fat per year).
If your carb intake is limited to 100 (3.5 oz) – 150 g (5.3 oz) per day, you will be able to maintain your normal weight.
By cutting your carb intake to 50-100 g (1.8 – 3.5 oz) per day you will lower your insulin level and intensify the burning of the body fat deposits.
If you comply with the recommended balance of proteins, fats and carbs, you will be able to lose weight in a guaranteed and safe manner.
A sample calculation of the recommended intake of proteins, fats and carbs
Let’s assume that your normal body weight is 70 kg (154 pound).
Your default fat intake is 30-40 g (1 – 1.5 oz) per day.
Minimum intake of proteins is 70 g (2.5 oz) (70 kg (154 pound) converted to grams (oz)). If we multiple the optimum weight of 70 kg (154 pound) by 2 we get 140 g (5 oz) and then we convert it to grams.
Thus, the optimum amount of proteins per day is 140 grams (5 oz). You can vary your intake in regards to proteins up to 2 or 3 times of the minimum required level. In our case, this will amount to 210 g (7.5 oz) per day as long as your exercise load is increased, too.
Maximum daily intake of carbs: 70 kg (154 pound) (normal weight) times 2.5 = 175 kg (385 pounds) and then we convert it to grams (oz) and get 175 grams (6.2 oz).
Minimum daily intake – 70 kg (154 pound) (normal weight) times 1 = 70 kg (154 pounds) and then we convert it to grams (oz) and get 70 grams (2.5 oz).
It’s important to opt for complex carbs which are mostly found in vegetables, fruits, cereals. It is essential not to exceed the maximum daily allowance of carbohydrates and try to keep as close to the minimum recommended level as possible.
As a result, for a person with the normal weight of 70 kg(154 pound) the daily required intake of proteins will vary from 70 to 140 grams (2.5 – 5 oz), of fats – from 30 to 40 grams(1 – 1.5 oz) and for carbs – from 70 to 175 grams(2.5 – 6.2 oz).
The importance of control on a daily basis
Make sure to control your intake of fats, proteins and carbs using kitchen scales and product information found on food packaging labels. You can also turn to the Internet to look up a variety of food composition tables with exact values for every ingredient.
For instance, you are going to eat 100 g (3.5 oz) of farmer cheese with 2 % fats, 3 % carbs and 15 % proteins. Your corresponding intake of fat, carbs and proteins will be 2 g (0.07 oz), 3 g (0.1 oz) and 15 g (0.5 oz), respectively. These values should be accounted for in your total daily intake.
If your desired normal weight is, let’s say, 70 kg (154 pound) then the average target intake of proteins, fats and carbs should be 140 g / 40 g / 170 g. (5 oz/1 oz/6 oz)
So if you have eaten 100 g (3.5 oz)of farmer cheese, you are left with 125 g (4.4 oz)/ 38 g (1.3 oz) / 167 g (6 oz) of proteins, fats and carbs, respectively, for further nutrition during the day.
In about a week you will be able to evaluate on sight the amount of proteins, fats and carbs in most of foods you eat without having to use kitchen scales. This knack will come in handy time and time again in your life.
Don’t forget to drink water – no less than 1.5 liters (3 pint) a day!
GO TO THE PART 8 OF THE ULTIMATE WEIGHT LOSS GUIDE >>> Overcoming Weight Loss Plateau Part 1. Cheat Meal
What do you think about it? I would be very grateful if you share your opinion in comments!