00:00Boni Summer, how to prepare to have the most beautiful body for the summer?
00:04Welcome to the Jean-Michel Cohen channel, the channel where we only talk about nutrition and we never tell you about salad.
00:202 out of 3 women hate to show up in swimsuits, 2 out of 3 women.
00:25And you know that 46% of men don't like their bodies, that 8 out of 10 of them will prepare for the summer and that 98% of women will pay attention before this time of the year.
00:36So I'm going to explain to you how we're going to do it.
00:38First of all, I would like to talk to you a little bit about what is called muscle dryness.
00:42Muscle dryness is actually a system that people who do sports and weight training use to have a nice definition,
00:49that is to say how to have a nice muscle mass and at the same time not have too much fat.
00:54It's a particular technique and the second thing I'm going to talk to you about is how to do it when you don't have time,
01:00that is to say 15 days before to prepare for the summer.
01:03The two are compared a little bit since the goal of the game is the same.
01:06I'm going to lose fat and I'm going to gain muscle to have nice shapes to either do a physical activity or show me to the beach.
01:14When the principle of muscle dryness is the same as the one you are going to use to have the Boni Summer, there are basic principles.
01:21The first basic principle is to lower the caloric level of the diet.
01:25Obviously, why?
01:27Simply because when you lower the caloric level of the diet so that your body continues to function,
01:32you draw in your reserves and if your diet is properly elaborated, you have drawn in the fats first.
01:39The second principle is obviously to protect protein intake.
01:42Why?
01:43Because you don't want to touch the integrity of the muscle surface.
01:48You are forced to feed the muscle by using proteins.
01:51The two nutrients we are going to work on are sugars, so glucose and lipids.
01:57Do we have to reduce lipids?
01:59No.
02:00Why can't we reduce lipids?
02:02Because they intervene a lot in most of the chemical reactions of the body,
02:06because they protect the membranes of the cells,
02:08because they prevent an alteration of immunity
02:12and also because they contain omega-3s that are going to be important for good overall health,
02:18cardiovascular, cerebral, etc.
02:20So in fact, the first principle is to lower the calories,
02:23the second principle is to keep the proteins,
02:25the third principle is that we are forced to keep a little bit of fat,
02:28and then we are going to play mainly on the sugars.
02:30This means that contrary to what we usually do,
02:32you know that a good diet is normally 40 to 50% of glucose,
02:37that is to say in the overall caloric intake.
02:39In other words, I eat 2,000 calories,
02:41if I listen to the national recommendations,
02:44I must have 1,000 calories in the form of glucose,
02:46that is to say about 250 grams of glucose.
02:49It doesn't mean 250 grams of pasta, it means a little more,
02:52but with bread, etc., lentils, vegetables and everything.
02:55But here we are going to lower this proportion and we are going to go down very low,
02:59we are going to go down to 20%.
03:01As I lower the caloric value of my diet, it's not too embarrassing,
03:04because I'm going to take these 500-600 calories that I'm going to take away from a traditional consumption,
03:10I'm going to take them on the glucose.
03:12So do the math with me, 600 calories is 150 grams,
03:15so I'm going to go from 250 grams to 150 grams of glucose.
03:20So what does that mean?
03:21It means that people who do this type of diet,
03:24which can serve you for the body summer,
03:26they will go down for women to 1,400 calories,
03:29for men to 1,600 calories,
03:31subscribers of Savoir Maigrir know this by heart,
03:34and inside these 1,400-1,600 calories, I'm going to increase the protein,
03:38I'm going to take, for example, 200 grams of protein at noon and evening,
03:41200 grams of fish or meat or dairy products or cheese or possibly chicken,
03:48and then I'm going to take the same thing for the evening.
03:50So most of the time we take chicken,
03:52that's why guys who do weight training take chicken,
03:55because it's a product that is very poor in fat,
03:57but they will use fat by taking, for example, avocados, good quality oils,
04:03often avocados, and sometimes some seeds.
04:05Example type of a good diet for a dry diet,
04:09I'm going to take a slice of bread, it's going to be about 60 grams,
04:12I'm going to add a half avocado on top,
04:15I'm going to take a yogurt,
04:17and then I'm going to settle for that to wait for lunch.
04:20I don't care if I take enough vegetables or vegetables,
04:24but I'm not going to force too much anyway,
04:26because I still have sugars in the vegetables or in the raw foods,
04:30but let's say I'm going to take 200 grams of vegetables for lunch,
04:33I'm going to season them with a tablespoon of very good oil,
04:37of colza, I'm going to talk to you about the diet of eggs later for the buddy summer,
04:41and then I'm going to take either fish or chicken,
04:44people like to take chicken because it's a denser product,
04:47so it makes it easier to eat,
04:49ideally we take one or two yogurts,
04:52you don't have to be at 0%, but it's still a little better,
04:55and I'm going to take 3-4 tablespoons of slow sugar,
04:59that I'm going to have an easy time digesting,
05:02such as rice or quinoa or buckwheat,
05:06it's a bit of an organic food, but it's good for a buddy summer.
05:10I'm going to do exactly the same thing again tonight,
05:13and between the two, to have a good physical activity,
05:15I'm going to take something again around 4-5 p.m.,
05:18the athletes are going to take a protein shake,
05:21you're going to take a small slice of wholemeal bread,
05:23because I still have a little margin in terms of carbohydrates,
05:25remember what I said, I took 200 grams of vegetables for lunch,
05:30but I took 150 grams of quinoa or pasta,
05:33it will represent roughly 90 grams,
05:36about 90 grams of carbohydrates,
05:38I'm going to complete them in the evening, it's 180 grams,
05:41even if I get to 200 grams, it will be fine,
05:43but I'm going to take a little bit,
05:44these are the proportions, I can't give you the exact proportions,
05:47because it will vary depending on each individual,
05:49women, men, athletes, non-athletes, etc.
05:52And in the afternoon, I'm going to have a snack,
05:54either a protein shake,
05:55which you can replace if you don't like proteins,
05:57for example with hard egg whites,
05:59or even with whole hard eggs,
06:01it won't be catastrophic,
06:03and that's called the principles of a shake,
06:06it's not the exact numbers,
06:08I could give you exact numbers, but it's useless,
06:10the one who listens, I don't know how much he weighs,
06:13what size, what physical activity,
06:14but it's pretty much the right thing.
06:15People who are going to be in a hurry,
06:17and who want a body summer before the summer,
06:19but who only have about 15 days,
06:21I have two techniques for that.
06:22First technique, I have the most violent thing,
06:25it's called the egg diet,
06:27it's what you find on the website Savoir Maigrir,
06:30that means that I'm going to feed people exclusively
06:32with proteins, vegetable broth,
06:35that's really a total speed,
06:37I have a week to lose 4 to 5 kilos,
06:39I can do it,
06:40it's on average between 6 to 8 hard egg whites,
06:44for men, I sometimes add one or two yolks,
06:47I only give them vegetable broth,
06:49there are no vegetables,
06:50and I'm going to complete it with yogurts,
06:52if you're tired, don't do it,
06:53there are contraindications,
06:54they are explained on the site,
06:56but it allows you to lose about 4 kilos
06:58from the first week,
07:00if you watch out during the holidays,
07:02that is, you don't expect to have finished the diet,
07:04and then behind the waffles, crepes, ice cream,
07:06and aperitifs,
07:08if you watch out a little bit before the holidays,
07:11and if you gradually increase the food,
07:13by going through 900-calorie diets,
07:15then going up slowly,
07:16it's a technique that can be used,
07:18it is violent and hard,
07:20you can only do it for a week,
07:22it is contraindicated for people who have health problems,
07:24but it is very effective.
07:25Then there is another system,
07:27which is a little less violent,
07:29it's what we call restrictive diets,
07:31so it can be done on a 10-day sequence,
07:34as long as you don't spend more than 10 days,
07:36and at that time, you have to add,
07:38as for the egg diet,
07:40polyvitamins every morning,
07:42you will see in the next food supplement book,
07:44there are better brands than others,
07:46you add vitamins in the morning,
07:48and then you will take a coffee in the morning,
07:50a yogurt,
07:51at noon, you will take a plate of raw food,
07:53without oil,
07:54a meat or a fish,
07:55cooked without fat,
07:57a plate of vegetables,
07:59and a yogurt,
08:00and you do the same thing in the evening,
08:01without yogurt,
08:02be careful,
08:03these are difficult diets,
08:04we can do them,
08:05the same,
08:06you will need a gradual rise.
08:07Obviously,
08:08I didn't talk about sport,
08:09when you do violent diets,
08:11like the egg diet,
08:12or the restrictive diets,
08:13it is difficult to have a physical activity,
08:16if you do it,
08:17you will get tired,
08:18you will be tired,
08:19and the goal is to arrive
08:20being beautiful and in shape,
08:21and not depressive.
08:22On the other hand,
08:23the dry diet,
08:24it is a very good system,
08:25which works very well
08:26for people who do weight training,
08:27again,
08:28they still use
08:30the protein shakes
08:32to avoid having
08:34food to prepare,
08:36but there,
08:37you have to do it at least
08:39a month or a month and a half before,
08:40it's a bit long
08:41for those who want to do it quickly.
08:43I tried to give you
08:44roughly the outlines
08:45of the body summer principle,
08:47don't forget that
08:48the body summer is a period,
08:50and that behind,
08:51anyway,
08:52I have to say that
08:53a good diet does not forbid anything,
08:54you will still have to eat balanced
08:56at some point,
08:57but at least you will be satisfied
08:58to be as you want to be
08:59at the beach.
09:00If you liked this video,
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09:07and I tell you
09:08see you soon,
09:09see you soon,
09:10friends!
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