Alexey Vladimirovich Kovalkov We lose weight with the mind! Methodology of Dr. Kovalkov
Our nutrients should be a remedy, and our remedies should be food substances.
Hippocrates
Famous nutritionist Alexei Kovalkov presents
In the book “Methodology of Dr. Kovalkov. Victory over weight the most detailed weight loss system of a famous nutritionist is presented! A weight loss program based solely on deep medical knowledge and experience, but at the same time verified by personal experience.
“We lose weight with the mind! Methodology of Dr. Kovalkov»- a publication for those who want to understand the basics of losing weight and understand how to avoid common mistakes.
In the book “Losing weight is interesting. Recipes for delicious and healthy life» a unique nutrition system that is effective in the fight against excess weight, but at the same time safe for health.
Introduction
The first thing I would like to do is to thank you for paying attention to the study of my methodology and now (I hope) hold in your hands my new book. When I first sent the manuscript to the publisher, they were somewhat shocked by its volume. Therefore, the first thing they asked me was: “Please write an abbreviated version. We fear that such a thick book will not be bought.” But life has shown that such books are needed! In its first month of sales, my first book was one of the top five best-selling non-fiction books.
But a promise is a promise. And I decided to write a book entirely devoted only to the method of getting rid of excess weight. All stages are described in detail here, special attention is paid to the formation of the right motivation and the prevention of typical mistakes. I tried to keep only the most important and useful information, supplementing it with new necessary data, but avoiding unnecessary details and justifications.
In the future, I plan to prepare a text for those readers who want to learn more about the laws of nature, reflected, as in a mirror, in our body. There will be explained in detail, in simple language, the main mechanisms leading to fullness, so that everyone can imagine the main reason for the development of this disease in themselves. I hope that after mastering my method from the first book, starting to lose weight and getting the first results, you will want to know more. And then both books will be naturally complement each other, forming a single whole.
How is this book different from other "weight loss creations"?
I have an antipathy towards mankind, because it is ninety-nine percent made up of suggestible idiots, accessible to any propaganda. Each of them, if whispered in his ear, is ready to stand up and kill me.
V. Levy "Me and We"
I am a dietitian and have been working in the field of weight loss medicine for over 15 years. During this time I had to see a lot! Among my patients there were both beginners and those who “have known everything for a long time” about losing weight. These are pop stars and businessmen, executives and ordinary workers. All of them, in my opinion, have one common problem. They tried many times to lose weight, but for some reason they did not succeed. And although most of them are people of strong enough spirit, they were not able to go this way alone. Finally realizing that diets do not help, sooner or later they turned to me. And then the most interesting began ... But! This is a completely different book!
Frankly, I do not often visit bookstores, but as soon as my first book came out, out of curiosity, I began to look there. And I involuntarily noticed that, it turns out, there are quite a few people who compose books under the code name “How to lose weight correctly”, although they themselves have not gotten rid of a single problem in their entire lives. overweight! Just like that coach from the joke who taught to swim, but he was afraid of water. Such healers and even doctors can now be seen on TV screens and in newfangled clinics, often advertised on the radio. And how many “smart” books have been written by these advisers!
Overweight medicine has always stood next to cosmetology; perhaps that is why the profession of a nutritionist was considered fashionable and prestigious. Cash, if you will. This is probably why advice in this area is now given to everyone and sundry. My patients sometimes tell funny stories. Like, they come to the district clinic to the endocrinologist, who weighs no less than themselves. And this doctor begins to give them painfully familiar recommendations: "Move more and eat less." Sometimes, however, he also advises "to run away from a heart attack." While some patients, due to being overweight, find it difficult to even tie their shoelaces…
I liked how Mikhail Zhvanetsky once said:
“I, guys, are a coach from God, although I temporarily work in a vegetable store. You sit in the cellar, sort through the cabbage, and all the options, options in your head.
More than once I have seen how a fitness trainer recommends “turning your head” to “develop” the cervical vertebrae, especially with osteochondrosis (which many people suffer from). But any doctor will say that without pictures cervical it is dangerous to carry out such manipulations! The medical literature even describes the so-called barber chair syndrome. When a client is seated in this same chair and held for a long time with his head thrown back far, and at the end of the procedures it suddenly turns out, unexpectedly for everyone, that he has rested in a bose ...
The habit of familiar and favorite dishes and products from childhood has been developed in us for decades; representatives of some peoples, it is characteristic for generations, almost at the genetic level.
And then “suddenly” such a “smart” (sometimes very smart and stubborn) specialist like me appears, who declares: “Until now, you have been eating wrong, you have to eat 6 times a day and not at all what you are used to, chewing each piece 50 times!” He would try to chew every bite like that! I would like to see what will become of his teeth in a few years. It is clear that no organism will accept such a dictatorial attitude.
Our body is delicate and fragile. You can’t “break” him, you need to be able to negotiate with him! Hundreds or even thousands of people start to eat like “the right way”, and then many of them are convinced that the effect is the opposite. Kilograms quickly return, and even bring new diseases with them.
Sometimes self-treatment is supported by excessively active paramedical workers and even doctors who, apparently, consider themselves experts in all areas of medicine. They often give disinterested, but for some reason completely illiterate advice on the Internet. Their unbridled desire to become famous, to show themselves as erudite in nutrition, sooner or later may end in tragedy for someone. But they probably don't understand it. Or they don't want to understand.
Some people trust only those nutritionists who themselves were in pursuit of reducing their weight. Alexei Kovalkov, a Moscow nutritionist, managed to lose 80 kilograms in seven months. Later, he founded a weight management clinic, which helps many people become slimmer.
Alexey Kovalkov studied at the Medical Faculty of the Pirogov Medical University and retrained in dietetics on the basis of the Russian Medical Academy of Postgraduate Education. Deep knowledge, as well as his own experience, allowed Alexei to create unique program weight loss through exercise and a balanced diet.
2010 was marked by the successful opening of Dr. Kovalkov's Weight Correction Clinic. Since the first day of work, more than 3,000 patients have effectively lost weight. The Moscow nutritionist defended his doctoral thesis, which was devoted to the topic "Justification and application of the author's method of weight loss."
Due to the great success of the developed Kovalkov diet, the author was repeatedly invited as a consultant to various programs, including Test Purchase, Morning of Russia and 1000 Little Things. It should also be noted his participation in the role of the host " family size”, “Food according to the rules and without”, “Return my body”, “Quality mark”, etc. Alexey Kovalkov in 2010 became the author of the book “Victory over weight. Methodology of Dr. Kovalkov", in 2012 - "We lose weight wisely! Methodology of Dr. Kovalkov”, in 2014 - “Losing weight is interesting. Recipes for a tasty and healthy life”, in 2015 - “Minus size. The New Safe Express Diet and the Gourmet Diet.
The essence of the Kovalkov diet
Nutritionist Kovalkov puts forward his position against any rigid weight loss programs, including against mono-diets, in which there is a sharp decrease in weight. The doctor claims that if you periodically go on strict diets all your life, this can lead to psychological problems, and health can also be disturbed.
When a person loses weight as a result of severe starvation, he begins to be afraid to return the lost kilograms back, so he wants to weigh even less, which often leads to psychological disorders and anorexia.
- Find the reason why you are gaining excess weight.
- Understand that no one but you can make you more slender.
- Develop a weight loss strategy, weigh the pros and cons, given the prospect.
The Moscow nutritionist showed by his own example that if you take care of yourself, perform a whole range of actions to reduce weight and maintain health, you can achieve success. The main thing is to get rid of food addiction, especially cravings for sweets.
According to the Kovalkov diet, you can not eat foods containing sugar, that is, jam, cookies, sweets, fruit juices, compotes, ice cream, honey, etc. As for "unsweetened" food, the list of restrictions included White bread, corn, white rice, potatoes, foods that are too salty, processed foods, foods with food additives, and smoked meats. Forget about alcohol, which is poorly displayed on the work of the pancreas.
The Kovalkov weight loss program involves the inclusion of berries, fruits, dairy products and vegetables in the diet. To speed up the weight loss process, you need to drink up to two liters of water every day. The basis of the diet consists of low-fat protein foods. In order for the body to be energized for the whole day in the morning, breakfast should be rich in complex carbohydrates. Do not forget to nourish the body with fiber by eating fresh cucumbers and greens.
Very often, the reason for frequent eating is the lack of work or hobbies. When a person sits idle, he has desires to occupy his hands with something, which is why he starts eating. To prevent this from happening, the nutritionist recommends finding a hobby for yourself, namely, engaging in physical activity for at least 40 minutes a day.
Dr. Kovalkov also focuses on drinking water, which helps to remove salts, toxins and metabolic products from the body. The nutritionist claims that there is no single figure that would show how much water you need to drink per day. Divide your weight in half, and you get the required amount of water in ounces. 1 ounce equals approximately 30 ml.
Try to drink before eating, not after. And the more years a person is, the greater should be the time distance between drinking and eating. It is optimal to drink up to 30 minutes before meals and up to an hour and a half after. Alkaline water helps to satisfy hunger.
Shouldn't get carried away cold water, since you will want to eat even more, there is also a risk of getting a sore throat. It is allowed to consume four cups of green tea and coffee, but without sugar.
Pros and cons of the diet
The Kovalkov diet has a number of advantages, among them are the following:
- The diet is designed taking into account the amount of proteins, fats and carbohydrates necessary for the body.
- Anyone who decides to go through a weight loss program can independently create a menu, adhering to the right diet.
- There is no need to count calories eaten and starve.
- Limiting sugar intake reduces the risk of diabetes, obesity and heart disease.
Before you start getting rid of extra pounds, you need to undergo an examination at the clinic to determine if you have any serious illnesses. If you have health problems, refrain from the weight loss technique from Alexei Kovalkov and consult a doctor.
Stages of the diet of the Moscow nutritionist
Alexey Kovalkov suggests going through a weight loss technique in three stages. Each of them has a unique diet. Along with this, the Moscow nutritionist asks as physical activity perform loads in the form of walking, and in the last stages - add strength exercises.
The first phase of the diet
The preparatory phase lasts from two to four weeks. The patient is faced with the task of walking as much as possible and unlearning the use of a large number"fast carbs" Give up flour products, fast foods and carbonated drinks. At the first stage, the soft cleaning gastrointestinal tract as a result of the restoration of favorable microflora. At the same time, the gastrointestinal tract is being prepared for the absorption of a large amount of protein. In 2-4 weeks, you can lose up to five kilograms of excess weight. Remember to walk a lot, especially in the morning. Stick to the menu carefully.
Start your morning with an hour walk. Then eat 1 tbsp. a spoonful of pine nuts, the same amount of powdered bran, as well as 200 ml of kefir with the minimum amount fat. After 2 hours, saturate your body with nutrients from one apple. At lunch, the second lunch and afternoon snack, it is customary to eat one apple or half a grapefruit. Prepare a vegetable salad for dinner in the amount of 200-300 g, vegetable oil with vinegar or lemon juice. You can add some to the salad. grated cheese. Before you get ready for bed, eat two egg whites or drink a glass of milk.
Keep in mind that at the first stage of the diet, you need to give up power loads, devoting your activity to walking.
The preparatory stage for many is the most difficult, as it requires a change in the previously familiar regimen. Kovalkov allows you to create a menu at your discretion, but the main thing is that it should consist of cereals, soups and foods high in protein.
At any phase of weight loss, eat vegetables raw or as ingredients in salads. Fish and meat are boiled, baked in the oven or steamed, cereals need to be steamed with boiling water. Make soups, stews and mashed potatoes from allowed foods. Be sure to increase the intake of bran by pouring it with water or a fermented milk drink, up to 100 g per day. Bran helps to satisfy the feeling of hunger.
The second phase of the diet
During the formation of the rules for the second stage of the diet, Kovalkov paid special attention to water. It is water that will participate in the process of cleansing the intestines and reducing weight. During the day, it is allowed to drink not only water, but also three cups of green tea without added sugar.
The second phase of the diet, which lasts from one to seven months, is marked by intensive disposal of extra pounds. diet this stage weight loss may include not only apples, vegetables, kefir and bran, but also poultry meat, low-fat cottage cheese, seafood and fish. During the Kovalkov program, be sure to eat foods such as cabbage, radish, cucumbers, onions, herbs, citrus fruits, viburnum, blueberries and nuts. Gradually increase your protein intake chicken fillet, lean beef, fish, seafood, veal and low-fat cottage cheese. Make it a rule to eat a handful of nuts after waking up and two squirrels before going to bed.
If we take other diets for comparison, then the Kovalkov diet is saturated with vegetable fiber, which means that a person will receive the amount of carbohydrates necessary for life per day.
Gradually introduce strength exercises to effectively lose weight and keep your body in good shape. In a day, you can lose 100-200 g of fat. Move on to the third phase of the Kovalkov diet when you reach your normal weight.
For breakfast, yogurt or fermented baked milk with bran or nuts is suitable. It is allowed to eat a piece of wholemeal bread. Drink a glass of vegetable juice after 2 hours. Prepare stewed vegetables for lunch for fish or poultry fillet, low-fat cottage cheese (200 g). Treat your body with fruits (300 g) for an afternoon snack. As for the evening, a fruit or vegetable salad, as well as egg white, can serve as dinner.
The third phase of the diet
The final stage of the Kovalkov diet is aimed at consolidating the results obtained. Ideally, this phase takes a lifetime, as you need to constantly monitor your weight, but a nutritionist strongly recommends sticking to the rules of the third stage of his weight loss program from 12 to 18 months. So that the lost weight does not come back, the doctor advises to consider the following nuances of the diet:
- Eat grains with medium glycemic index, that is, wheat, buckwheat porridge, wild and brown rice. Add potatoes to the diet and no more than two slices of bran and black bread.
- Craving something sweet? feast on dark chocolate. Eat sweets as little as possible.
- From alcoholic drinks, give preference to dry wine (no more than 250 ml and only for dinner).
- Limit your intake of dairy and butter fats. Use olive oil as a salad dressing.
- Eat 5-6 times a day, while portions should not be large. Adhere to the principle of separate nutrition.
- After 18:00 you can eat, but only those foods that do not contain complex carbohydrates.
Recipes for a weight loss program according to the Kovalkov system
For many people who dream of looking slimmer, the word “diet” is associated with torment and great desires for delicious food. Kovalkov's diet can include not only healthy, but also tasty dishes.
- Salad "Tenderness". This dish consists of white or Chinese cabbage, bell pepper, chopped into strips, lettuce, cucumber, salt and pepper to taste. Drizzle the salad with flaxseed, olive and vegetable oils, and add some lemon juice, dill and pine nuts for extra flavor.
- Vegetable salad. Rinse lettuce leaves (about 200 g) under running water, cut into slices. Hard boil two eggs and cut into quarters. Add 100 g of fresh cucumbers, salt and ground pepper to the salad as a seasoning. The dish is dressed with vegetable oil with the addition of lemon juice.
- baked vegetables. Before roasting vegetables in the oven, it is necessary to peel two eggplants and cut into small pieces, as well as Bell pepper(4 pcs.) And tomatoes (5 pcs.). Chop the onion. Carefully place the ingredients on a baking sheet, pour them with vegetable oil in a small amount, bake until soft.
Alexey Vladimirovich Kovalkov is a popular dietitian, the author of an effective weight loss technique.
Temporary measures or lifestyle?
The Kovalkov diet was personally tested by the author and showed amazing results. Alexey Vladimirovich, who once weighed 150 kg, was able to get rid of excess weight, shortness of breath and diseases associated with obesity. Having left 70 kg in the past, he became interested in sports, began to travel a lot, wrote a number of interesting books and opened his own clinic. His radio and television shows teach the principles healthy eating helping people change their lifestyle once and for all.
"No diet will identify or eliminate the causes of obesity!"
The Kovalkov diet is described in detail in the books Victory over Weight, Losing Weight Interestingly and Losing Weight Wisely. The essence of the system is the restructuring of eating behavior. Moderation in eating, as well as the rejection of foods that cause a sharp rise in blood sugar, helps to maintain the results achieved for many years. The technique includes three stages, each of which contains certain restrictions and physical activity.
Stages of the Kovalkov diet
Preparatory stage (2-4 weeks)
The doctor calls this period more of a psychological adjustment to a new lifestyle, and not to another diet. Within 15-30 days, sweets, alcohol and potatoes should be completely excluded from the diet. Get used to eating vegetables and fruits, coarsely ground grains, lentils, beans and pure water.
The body can “object” to change, the main thing is not to give up!
It is important to learn at this stage to independently regulate your diet, get used to and completely abandon harmful foods (fried, canned, spicy and smoked). Be sure to increase the amount of fluid you drink to increase the release of fat-burning hormones. The menu of this stage should contain cereals and soups.
1st stage of the Kovalkov diet (10-14 days)
The menu for the first two weeks is designed so that a person can get rid of carbohydrate addiction. During this period, there is a mild cleansing of the gastrointestinal tract and the restoration of normal intestinal microflora.
“If you really want something, then you must understand what your mind, head, and not your stomach wants. The stomach cannot desire. There are no brains and there is simply nothing to want.”
Physical activity is an obligatory element of the methodology, without which it is impossible to achieve the desired result. Everyone who loses weight on this system should take walks for an hour. Before walking, it is forbidden to eat any food except bran. After aerobic exercise, it is not recommended to eat food for an hour and a half.
- L-carnitine - accelerates the delivery of fats to muscle cells. The drug should be taken before walking - 1500 ml, the same after.
- Coenzyme Q-10 - provides rapid regeneration of skin cells, making the integument elastic and helping to prevent the appearance of stretch marks. Take according to instructions.
- Alpha-lipoic acid - enhances the action of carnitine, promotes the breakdown of fats. Take one capsule 40 minutes before aerobic activity.
If you decide to use the diet of Alexei Kovalkov, then at this stage you should without fail consume vitamins. They will help to make up for the lack of nutrients that we lose due to a poor diet.
Stage 1 menu
After rising, you should immediately drink a glass of clean water at room temperature. Before walking, you can drink a cup of tea and eat a handful of bran.
After aerobic exercise, breakfast follows, which includes:
- a glass of any fermented milk product or natural yogurt;
- a tablespoon of nuts (walnuts, almonds or pine nuts);
- bran.
During the day before 18 o'clock you need to eat four large apples or two grapefruits. Do not forget to drink water and eat bran (in small portions up to 100 grams per day).
For dinner losing weight is supposed to vegetable salad with a spoonful of unrefined vegetable oil and two tablespoons of cottage cheese or 30 g of cheese. If desired, vegetables can be stewed in a non-stick pan or baked in the oven.
Before bedtime you need to eat two boiled proteins. Drink vegetables and water without restrictions. Potatoes, boiled beets and carrots are excluded from the diet. It is undesirable to use eggplant and zucchini.
The second stage of the diet (before the intended weight loss)
The purpose of this period is to systematically reduce weight. It continues until the person achieves the desired result. At this stage, you can eat any food, except for those that cause a rise in blood sugar. It is strictly forbidden to include in your menu all products containing sugar, as well as potatoes, white rice and bread. It is undesirable to use semi-finished products and smoked sausages.
“When shaping your diet, you need to choose foods with a low glycemic index. There will be no excess of sugar in the blood, no fat will be deposited, and there will be no bouts of uncontrolled hunger - carbohydrate craving.
Diet Dr. Kovalkov assigns a large role to protein intake. Each person should receive at least 70 grams of this valuable substance per day. Protein foods are consumed throughout the day in small portions, and protein isolate should also be added to the menu.
At the end of the second stage, when you have already gone half way, power loads appear. They alternate with aerobic and have their own characteristics.
These days you can use carbohydrate food in the mornings, and trainings are transferred to the evening. Don't forget about hourly morning walks. Every day, a person who is losing weight must walk from 10 to 14 thousand steps. You can control the results using a pedometer or a convenient program installed on your phone. Continue to use vitamins and sports supplements.
Second stage menu
By the end of the second week of the diet, the body has time to adapt to the lack of fast carbohydrates and strength training. Meat, poultry, fish, cottage cheese dishes appear in the diet.
Sample menu:
- Breakfast remains the same as in the first step. It consists of 300 ml of kefir, a handful of bran and 20 grams of nuts.
- For lunch prepare a salad from fresh or stewed vegetables and 100 grams of any protein product. For example, salmon steak, veal chop, chicken breast, turkey meat.
- Until the evening you need to eat one fruit (except bananas, melons, grapes) or a handful of fresh berries. Remember that all foods containing carbohydrates must be eaten before 18 hours.
- Dinner also includes vegetables and a protein dish. It can be cheesecakes (without flour and sugar), shrimp salad, stewed mussels or eggplant lasagna.
Before bedtime we eat two chicken proteins boiled or fried. If you want to lose weight, then the amount of fat consumed during the day should not exceed 30 grams.
Third stage (1 - 1.5 years)
The last stage begins after you have reached your desired weight and lasts up to a year and a half. The purpose of this period is to consolidate achievements and keep yourself in shape. From physical activity, walking remains, which you need to do every day.
“Do you know what the difference is between a goal and a dream? In specific terms of implementation. Therefore, it is extremely important to set a realistic, achievable deadline.”
The doctor does not impose a specific menu on losing weight at this stage. The technique lies in the fact that on this path a person begins to feel his body well, knows how to live in a “new” body. A healthy diet is compiled independently, the list of products is expanding, but bad addictions disappear on their own.
Kovalkov diet menu - all stages in detail
Drinking regime
Kovalkov assigns a special place in his system to the use of water. He recommends drinking at least four glasses of fluid a day. “Drink not so much as constantly!” Losing weight should always carry a bottle of clean non-carbonated water with you and drink it throughout the day in small portions.
Sufficient and frequent drinking removes toxins, salts and slags without problems.
The doctor recommends drinking water before meals, and with age, the pause between meals and water should increase. If you feel hungry long before eating, Kovalkov advises drinking alkaline water to reduce appetite. You can drink and green tea without sugar, quite a bit of natural coffee.
The benefits of the Kovalkov diet
This system involves fundamental changes in eating habits and lifestyle. After exiting the technique, a person continues to follow a certain regimen, minimizing the likelihood of re-gaining weight.
There are strict dietary restrictions only at the first stage.
In the future, it is allowed to use all products that do not contain fast carbohydrates. The slimming menu consists of affordable products that can be purchased at the nearest supermarket.
Alexey Kovalkov believes that if you stick to a new lifestyle and diet, health problems will remain in the past. The heart, liver, kidneys, all organs and systems of the body will work like clockwork.
How does the Kovalkov diet work? Reviews and results
Attention!
If you have achieved any results in losing weight with this diet, send your photo (before and after) with a description to and soon you will appear on this page, and thousands of women will know about your personal victory! Who knows, maybe your example will inspire our readers.
Natalia, 36 years old
Lost almost 25 kg in four months. I have been maintaining weight for several years, without particularly restricting myself in nutrition.
Victoria, 38 years old
The system helped me believe in myself and change my life. At the first stage, I felt comfortable, I even wanted to extend it for another week. But the doctor says that it is impossible to linger on it for more than three weeks. At first I was engaged in walking, then I enrolled in the gym. After the completion of the technique, several years passed, but the weight did not return.
Margarita, 25 years old
She has always been "buff". It turned out that you just need to give up a few products and the weight will go down! I lost 15 kg in three months.
Olga, 27 years old
It's amazing that you can lose 13 kg in two months without starving and without torturing yourself! Sports nutrition helped a lot. I think that without him it would be more difficult to force myself to go to training.
What can be done during the Kovalkov diet ...
Is it possible to eat buckwheat on the Kovalkov diet?
Buckwheat porridge can be added to the menu at the second stage, especially on days of power loads, as well as in moderate portions at the third stage.
Diet Kovalkov - is it possible to drink wine?
At dinner, you are allowed to drink a glass of dry red wine, preferably natural, without food coloring. It is not recommended to abuse alcohol either before or after the diet. Beer and spirits are prohibited.
How long does the Kovalkov diet last?
The first stage lasts two or three weeks, the second - until the desired weight is reached, and the third - from a year to a year and a half. Usually people continue to follow the doctor's advice for many years.
Are there any contraindications to the Kovalkov diet?
It is forbidden to use the technique for pregnant and lactating women. Diabetics and elderly people can use the system only under the supervision of a specialist.
How much water to drink on the Kovalkov diet?
How much weight can you lose?
In the first stage, people lose from 3 to 7 kilograms, and in the second it takes up to 100 grams per day. The doctor's patients show amazing results - up to 80 kg can be lost in a year.
The Kovalkov diet is available to anyone. The Doctor makes no secret of his system. On the contrary, he describes it in detail in his books and gives answers to questions of interest.
Our food substances must be medicines, and our medicines must be food substances.
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Chapter 1 Conscious need
The man goes further and further, seeing ahead of him calling bright light and the road of truth that soars rapidly to the heavenly heights. And there will not be an outside observer nearby who can say that just a few steps in front of this person, the edge of the cliff blackens, and sharp stones; covering the bottom of the gorge, in a few moments will be stained with the blood of the walking one.
And between these stones, in relaxed poses, sits a warm company of marauders, impatiently looking up; on the edge of the cliff, waiting for the one walking towards the light ...Kara Mergen
We all live in a market economy where money and profit are defining concepts. Where the rule “He who did not have time, he was late!” reigns, and sanity and a deliberate approach, unfortunately, fade into the background. This is probably why the queries in Internet search engines for the phrase "How to lose weight quickly?" thousands of times higher than requests for the phrase "How to lose weight correctly?" I often ask my patients at the reception: “Why did you contact us? What do you want from us?" In response, almost always sounds a surprised phrase: “What for? What to lose weight!" And almost no one said: "I turned to you to help me correct the disorders that led my body to overweight."
But, you must admit: when only the size, the proportions of the figure, appearance are the main motives for you, your main task is to bring yourself in line with the standards accepted in society. At the same time, the opinion and judgment about you of other, completely strangers, is the dominant link.
Do not agree? Then dare to ask yourself a few questions:
Do you compare your external data (size) with how the people around you look?
Do you feel much more comfortable around fatter people?
Do you feel uncomfortable if you find yourself the fattest person in a team, at a party, in public transport?
Do external data of a person influence your opinion about him?
I dare to assume that you answered yes to almost all questions. And the market for medical services adapts to your needs. And, in my opinion, all currently existing and actively advertised methods of losing weight, starting with surgical intervention and ending with the installation of a “golden needle” in the ear, all kinds of coding and suggestion are aimed at only one thing: to eliminate the main symptom of a complex pathology - excess weight,- but by no means the reasons for its occurrence. This is a mass production aimed at one specific goal: to lose excess weight from you as quickly as possible. And we must give it its due: it copes with this task quite successfully.
And what's next? Why do all these methods give only temporary results? Let's try to make a prediction. Let's draw an analogy. Don't you think that such an approach is similar to trying to clean up water pouring out of a broken pipe? You understand that until the tap is turned off, water cannot be collected. But, despite this, you continue to stubbornly drive the rag on the wet floor. So it is in our problem: many are in a constant hopeless struggle with the symptoms of the disease - with excess weight, but not with its causes. It's like constantly swallowing headache pills without knowing why your head hurts. The causes are many and each case requires a different treatment. It is not the disease that should be treated, but the person! Fight not with the symptoms, but find and eliminate the causes!
None of the currently existing methods, systems, diets encourages a person to radically change what served as the starting point. not completeness, and those changes in the body that externally manifested themselves in the form of excess weight; does not identify or eliminate the causes of obesity. On the contrary, the entire "weight loss industry" is focused on one goal: "Let's do it fast!"
Does it benefit them? But that's exactly what you want from them! As in any market structure, demand determines supply. I remind you that the query "How to lose weight quickly?" - the most popular in all Internet search engines.
In an effort to find the most effective ways to get rid of fat, people sometimes expose themselves to real physical torture. They, like prisoners of the Chateau d'If, can slurp liquid cabbage soup for many days or, like prisoners of a desert island, eat grapefruit alone. Or they put on rubber clothes and run in it in the heat until their lips are chapped from dehydration. And sometimes these martyrs "for the glory of their lives" go to extremes... People begin to starve, like victims of the camps!
I am categorically against the dashing "cavalry raids" in the form of starvation. You can lock up a person alone, and in a month he will come out thin, like a Brazilian fashion model. So what? At the first opportunity, he will certainly pounce on a tray of hamburgers. According to studies, a year after such intensive programs, only 5% of starving people maintain their weight.As the classics said, "we do not need hysterical impulses, we need the measured tread of the iron battalions of the proletariat." There is no need to “break the patient on the knee”, it is useless to have fiery conversations with him in the spirit of “Pull yourself together, rag, stop eating!” or “Recommend a healthy, nutritious diet.” If a person were able to do this, he himself would have solved his problem long ago. Consistency and uniformity are important here; understanding and awareness of dependence on pathologically developing processes, whether it be the psychology of eating behavior or the physiology of food assimilation.
And now the main thing! Let's think about it: is overweight itself a problem for you? This is just a symptom, a consequence. In fact, the problem is that for one reason or another, you either eat more food than your body needs, or this food is not properly digested! And from here there are two main classic questions, the solution of which depends on the result: why are you doing it and how to change it.
Taking a look at the past years, you will surely agree with me: all your previous life in all its diversity has led and continues to lead to the fact that the body malfunctions. After all, it's only cognac that gets better with time. And a completely logical external manifestation of this discord is the growing overweight. You can, of course, pause this process using any of the methods now offered. You can even completely get rid of excess weight. But!
Without eliminating the cause of the growing pathology in the body, you will never be able to keep this weight!After all, look what happens. Suppose, having resorted to the help of surgeons, putting a needle in the ear, receiving two notorious lists of products for a blood test, taking "Thai pills" or simply sitting on another diet, a person really begins to quickly lose weight. At the same time, he invariably puts his appearance much higher than his well-being, which can be seriously affected. After all, the main goal is momentary and quite specific: to achieve a stunning appearance at any cost, regardless of the "production costs". Everything else is just a necessary sacrifice in the name of perfect harmony and insane beauty!
Women are stubborn creatures! Therefore, I fully admit that through incredible efforts and self-torture, sooner or later you will achieve your goal! And whoever has ever experienced these sensations of “victory over weight” remembers the inspiring feeling of euphoria. But let's think: aren't all your achievements reduced only to external manifestations? Yes, you “collected water”, but nothing has changed inside you: “the tap is still open”, and the weight continues to grow. And swiftly. I dare to assume that you know this as well as I do.
Sooner or later, you invariably return to the old way of life, and with it your old, painfully familiar, outlines of the figure return. Every time you try to eat less, you inevitably and quite consciously push yourself into a "cage of restrictions", where you are allowed to eat just enough so as not to starve to death. But one cannot sit in such a "punishment cell" forever! You "blow up the walls of the prison" and ... pounce on food. As a result, this practice leads to a cyclical alternation of severe restrictions and drunken gluttony. Life turns into a stubborn struggle, into an endless series of victories and defeats. Not understanding or not wanting to understand this simple truth, thousands of people go this way: they voluntarily put themselves in a “diet prison” and adhere to strict rules that they set for themselves. Then, "breaking out of prison to freedom", they quickly catch up. After all, any prohibition sooner or later returns to us with an irresistible desire!
One woman told me at the reception: “I woke up in the kitchen among a mountain of candy wrappers. I cry, I scold myself ... But I eat!Sooner or later, a moment comes when even the thought of any restriction will be perceived by you as a deprivation of freedom, a loss of rights.
Prohibition always creates dependence. Dependency leads to revolutions and the overthrow of the dictatorship. It turns out a vicious circle, the road to nowhere! Any attempt to control overeating, overeating, caused by addiction, is always done through the denial of freedom of choice. Most of us are afraid that if they have the freedom to choose their food, they will invariably and constantly overeat. Therefore, trying to take overeating under control, at the same time deliberately deprive themselves of the freedom of choice. But the denial of freedom of choice is the denial of responsibility for it.
What happens next when everything returns to normal?
There are only two options for the development of events, and many of you probably know this from your own experience ...
Option one - diet
I lose weight on three diets at once. I don't eat one!folk wisdom
A person realizes that this method simply does not suit him, but reassures himself that sooner or later he will definitely find the very only diet that will help him lose weight.
Now any more or less popular diet or weight loss system is not just a simple calorie count and various combinations of food restrictions. This is a combination of physical exercises and philosophical presentation. The age of banal magazine diets based on the principle of "breakfast, lunch, dinner" has long passed. In their place come dietary systems that have an element of science or authoritarianism. This is what makes you imbued with hope: what if this time!.. After all, everyone really wants to believe that he is an exception to the rule, the only one: “And my metabolism is not the same as everyone else’s, and I need special food, respectively. And as soon as I start eating right (if only I could find out how), everything will immediately normalize, the exchange will return to normal, and I will lose weight. Doctor, do me a miracle! Discover the great secret! Write a diet!
Another patient comes to my appointment and begins to tell the story of her difficult battle with weight: “I have already tried, probably, all diets, I have been with the most famous doctors, you are my last hope.” She even talks about it with some pride, as if she hangs medals on her chest: “For taking ... diets”, “For defeating the doctor’s methodology ...”Many dieters continue to think so, despite the fact that they have never really been able to lose and maintain weight through diets before. You can spend your whole life waiting for a miracle, changing diets or doctors ...
I was surprised to learn that each The average woman “tryes on” various diets more than 30 times in her life. Think about it: stepping on the same rake 30 times! Where is the female intuition? Where is the experience that comes with age? After all, the result is almost always, to put it mildly, disappointing. Such a stubborn approach makes many again and again go on a campaign to lose weight, like a war. And war, as you know, implies the possibility of victory. But when you are at war with yourself, who are you actually going to defeat? Are you satisfied with this prospect? No? Then there is the second option...
Option two - fight with yourself
Believe me, this option is no more joyful. Sooner or later, a person who has tried a lot of ways to lose weight will have a firm conviction in his head: I used a good, effective method(surgery, coding, needle, diet). Hundreds of people have lost weight on it. But I myself turned out to be weak and weak-willed and could not lose weight (or keep the result). In other words, this diet is good because I see from the example of other people that it works - leads to weight loss. Yes, but I'm bad (weak, weak-willed), I can't stick to it for a long time. Or I can not keep the result obtained with such difficulty.
Current page: 1 (total book has 24 pages) [accessible reading excerpt: 14 pages]
Alexey Vladimirovich Kovalkov
We lose weight with the mind! Methodology of Dr. Kovalkov
Our food substances must be medicines, and our medicines must be food substances.
Hippocrates
Introduction
The first thing I would like to do is to thank you for taking the time to study my methodology and now (hopefully) hold my new book in your hands. When I first sent the manuscript to the publisher, they were somewhat shocked by its volume. Therefore, the first thing they asked me was: “Please write an abbreviated version. We fear that such a thick book will not be bought.” But life has shown that such books are needed! In its first month of sales, my first book was one of the top five best-selling non-fiction books.
But a promise is a promise. And I decided to write a book entirely devoted only to the technique of getting rid of excess weight. All stages are described in detail here, special attention is paid to the formation of the right motivation and the prevention of typical mistakes. I tried to keep only the most important and useful information, supplementing it with new necessary data, but avoiding unnecessary details and justifications.
In the future, I plan to prepare a text for those readers who want to learn more about the laws of nature, reflected, as in a mirror, in our body. There will be explained in detail, in simple language, the main mechanisms leading to fullness, so that everyone can imagine the main reason for the development of this disease in themselves. I hope that after mastering my method from the first book, starting to lose weight and getting the first results, you will want to know more. And then both books will naturally complement each other, forming a single whole.
How is this book different from other "weight loss creations"?
I have an antipathy towards mankind, because it is ninety-nine percent made up of suggestible idiots, accessible to any propaganda. Each of them, if whispered in his ear, is ready to stand up and kill me.
V. Levy "Me and We"
I am a dietitian and have been working in the field of weight loss medicine for over 15 years. During this time I had to see a lot! Among my patients there were both beginners and those who “have known everything for a long time” about losing weight. These are pop stars and businessmen, executives and ordinary workers. All of them, in my opinion, have one common problem. They tried many times to lose weight, but for some reason they did not succeed. And although most of them are people of strong enough spirit, they were not able to go this way alone. Finally realizing that diets do not help, sooner or later they turned to me. And then the most interesting began ... But! This is a completely different book!
Frankly, I do not often visit bookstores, but as soon as my first book came out, out of curiosity, I began to look there. And I involuntarily noticed that, it turns out, there are quite a few people who compose books under the code name “How to lose weight correctly”, although they themselves have not gotten rid of a single extra kilogram in their entire lives! Just like that coach from the joke who taught to swim, but he was afraid of water. Such healers and even doctors can now be seen on TV screens and in newfangled clinics, often advertised on the radio. And how many “smart” books have been written by these advisers!
Overweight medicine has always stood next to cosmetology; perhaps that is why the profession of a nutritionist was considered fashionable and prestigious. Cash, if you will. This is probably why advice in this area is now given to everyone and sundry. My patients sometimes tell funny stories. Like, they come to the district clinic to the endocrinologist, who weighs no less than themselves. And this doctor begins to give them painfully familiar recommendations: "Move more and eat less." Sometimes, however, he also advises "to run away from a heart attack." While some patients, due to being overweight, find it difficult to even tie their shoelaces…
I liked how Mikhail Zhvanetsky once said:
“I, guys, are a coach from God, although I temporarily work in a vegetable store. You sit in the cellar, sort through the cabbage, and all the options, options in your head.
More than once I have seen how a fitness trainer recommends “turning your head” to “develop” the cervical vertebrae, especially with osteochondrosis (which many people suffer from). But any doctor will say that it is dangerous to carry out such manipulations without images of the cervical spine! The medical literature even describes the so-called barber chair syndrome. When a client is seated in this same chair and held for a long time with his head thrown back far, and at the end of the procedures it suddenly turns out, unexpectedly for everyone, that he has rested in a bose ...
The habit of familiar and favorite dishes and products from childhood has been developed in us for decades; representatives of some peoples, it is characteristic for generations, almost at the genetic level.
And then “suddenly” such a “smart” (sometimes very smart and stubborn) specialist like me appears, who declares: “Until now, you have been eating wrong, you have to eat 6 times a day and not at all what you are used to, chewing each piece 50 times!” He would try to chew every bite like that! I would like to see what will become of his teeth in a few years. It is clear that no organism will accept such a dictatorial attitude.
Our body is delicate and fragile. You can’t “break” him, you need to be able to negotiate with him! Hundreds or even thousands of people start to eat like “the right way”, and then many of them are convinced that the effect is the opposite. Kilograms quickly return, and even bring new diseases with them.
Sometimes self-treatment is supported by excessively active paramedical workers and even doctors who, apparently, consider themselves experts in all areas of medicine. They often give disinterested, but for some reason completely illiterate advice on the Internet. Their unbridled desire to become famous, to show themselves as erudite in nutrition, sooner or later may end in tragedy for someone. But they probably don't understand it. Or they don't want to understand.
Such public educators appear from somewhere literally in batches; every day they try to teach us about life from the TV screen or from the pages of glossy magazines. One day I learned with amazement that the most popular publication in our country is not MAXIM, or Cosmopolitan, and not even “ TVNZ” with her “Kremlin Diet”, and a simple healthy lifestyle newspaper - “Healthy Lifestyle” - with a circulation of as many as two million! Who could have imagined that a newspaper distributed on electric trains, advising to treat pneumonia with swede juice, and hemorrhoids with cucumbers, has so many fans? Who are these two million? Are we ourselves?
My wife now, as I write these lines, scolds me for being too aggressive and categorical. But, to be honest, this amateur performance is disgusting! For me, as a doctor, as a professional who has devoted his life to medicine, it is not only ridiculous to look at this, but also disgusting. Every day I have to answer the same question several times on the Internet: “Tell me, how can I lose weight?” or “How can my girlfriend lose weight?” I do not know how to do that! If only because I don't know you or your girlfriend!
These people probably naively believe that I know some secret unique remedy for weight loss and just keep it in the strictest trade secret. Oh! If only everything were that easy!
It is impossible to help a person get rid of excess weight in some standard way, if only because we are all different and the reasons for our fullness can be fundamentally different!
The whole theory in this book could be summed up in one short sentence: "Do not eat bad food, take care of yourself - and you will be healthy." However, a person is not a dog, it is not enough for him to say “fu”. It is still necessary to explain in detail why, in fact, “fu” and how it (this “fu”) will affect his body.
What I want to offer you is not a diet in the usual sense. This is a complete and comprehensive methodology. It includes not only certain rules for eating food, but also special (easy!) physical exercises. And, of course, the necessary medical support.
Using all these simple means and acting according to a certain scheme, you can achieve the same results that I myself have achieved, and then thousands of my patients.
Having developed the basics of this technique in due time, I, following them, in just six months without special efforts I lost 50 kg and still, for many years, I have been calmly holding this weight. But the important thing is not that I once lost weight myself, but that now I know how you can do it.
I would very much like that, using my example and the example of my patients, you realize the main thing: IT IS POSSIBLE TO LOSE WEIGHT! It's quite real! And not just to lose a few kilograms, which usually quickly return, but to lose weight significantly, to the physiological norm of a healthy person.
Believe me, with my help it will not be so difficult! Let’s just agree right away - I can’t lose weight for you! “For myself”, I have already lost weight and now I see my task only in showing you the correct and shortest path to this goal and warning you against possible errors. I have already passed this way. Now we can go through it together.
By reading and drawing the appropriate conclusions, you will quickly learn how to apply the acquired knowledge in practice, understand what you need for proper weight loss, you will see how my technique works, and you will be able to appreciate the result. From study to awareness, from awareness to action!
When I started writing this book, I had in mind that there are people who are always hungry for knowledge, especially when it comes to their health issues. Therefore, setting out the material, I did not strive for brevity. I have structured the book in such a way that if some sections seem too abstruse and difficult for you to understand, you can safely skip them and return to them a little later.
Don't let the special terms scare you. I tried my best not to use medical terminology or immediately explain the meaning of incomprehensible words. After all, without a clear idea of the essence of the ongoing processes, any medical event becomes like an idle philosophical discussion about the meaning of life. By simplifying the content as much as possible, we get "Dietology for Dummies". And I would not like to consider you teapots! Although sometimes I deliberately repeat certain thoughts to make it easier to remember the most important concepts and principles. If you have questions, and some topics are difficult to understand, you can always discuss them on the forum of our clinic website: www.diet-clinic.ru.
It happens that a chance meeting with a stranger or a book suddenly helps to cope with problems that seemed insoluble before. I offer you such a meeting here and now. Join now!
Chapter 1 Conscious Necessity
A person goes farther and farther, seeing ahead a bright light calling and rapidly taking off to the heavenly heights the road of truth. And there will not be an outside observer nearby who can say that just a few steps in front of this person, the edge of the cliff blackens, and sharp stones; covering the bottom of the gorge, in a few moments will be stained with the blood of the walking one.
And between these stones, in relaxed poses, sits a warm company of marauders, impatiently looking up; on the edge of the cliff, waiting for the one walking towards the light ...
Kara Mergen
We all live in a market economy where money and profit are defining concepts. Where the rule “He who did not have time, he was late!” reigns, and sanity and a deliberate approach, unfortunately, fade into the background. This is probably why the queries in Internet search engines for the phrase "How to lose weight quickly?" thousands of times higher than requests for the phrase "How to lose weight correctly?" I often ask my patients at the reception: “Why did you contact us? What do you want from us?" In response, almost always sounds a surprised phrase: “What for? What to lose weight!" And almost no one said: "I turned to you to help me correct the disorders that led my body to overweight."
But, you must admit: when only the size, proportions of the figure, appearance are the main motives for you, your main task becomes to bring yourself in line with the standards accepted in society. At the same time, the opinion and judgment about you of other, completely strangers, is the dominant link.
Do not agree? Then dare to ask yourself a few questions:
Do you compare your external data (size) with how the people around you look?
Do you feel much more comfortable around fatter people?
Do you feel uncomfortable if you find yourself the fattest person in a team, at a party, in public transport?
Do external data of a person influence your opinion about him?
I dare to assume that you answered yes to almost all questions. And the market for medical services adapts to your needs. And, in my opinion, all currently existing and actively advertised methods of losing weight, starting with surgical intervention and ending with the installation of a “golden needle” in the ear, all kinds of coding and suggestion are aimed at only one thing: to eliminate the main symptom of a complex pathology - excess weight,- but by no means the reasons for its occurrence. This is a mass production aimed at one specific goal: to lose excess weight from you as quickly as possible. And we must give it its due: it copes with this task quite successfully.
And what's next? Why do all these methods give only temporary results? Let's try to make a prediction. Let's draw an analogy. Don't you think that such an approach is similar to trying to clean up water pouring out of a broken pipe? You understand that until the tap is turned off, water cannot be collected. But, despite this, you continue to stubbornly drive the rag on the wet floor. So it is in our problem: many are in a constant hopeless struggle with the symptoms of the disease - with excess weight, but not with its causes. It's like constantly swallowing headache pills without knowing why your head hurts. The causes are many and each case requires a different treatment. It is not the disease that should be treated, but the person! Fight not with the symptoms, but find and eliminate the causes!
None of the currently existing methods, systems, diets encourages a person to radically change what served as the starting point. not completeness, and those changes in the body that externally manifested themselves in the form of excess weight; does not identify or eliminate the causes of obesity. On the contrary, the entire "weight loss industry" is focused on one goal: "Let's do it fast!"
Does it benefit them? But that's exactly what you want from them! As in any market structure, demand determines supply. I remind you that the query "How to lose weight quickly?" - the most popular in all Internet search engines.
In an effort to find the most effective ways to get rid of fat, people sometimes expose themselves to real physical torture. They, like prisoners of the Chateau d'If, can slurp liquid cabbage soup for many days or, like prisoners of a desert island, eat grapefruit alone. Or they put on rubber clothes and run in it in the heat until their lips are chapped from dehydration. And sometimes these martyrs "for the glory of their lives" go to extremes... People begin to starve, like victims of the camps!
I am categorically against the dashing "cavalry raids" in the form of starvation. You can lock up a person alone, and in a month he will come out thin, like a Brazilian fashion model. So what? At the first opportunity, he will certainly pounce on a tray of hamburgers. According to studies, a year after such intensive programs, only 5% of starving people maintain their weight.
As the classics said, "we do not need hysterical impulses, we need the measured tread of the iron battalions of the proletariat." There is no need to “break the patient on the knee”, it is useless to have fiery conversations with him in the spirit of “Pull yourself together, rag, stop eating!” or “Recommend a healthy, nutritious diet.” If a person were able to do this, he himself would have solved his problem long ago. Consistency and uniformity are important here; understanding and awareness of dependence on pathologically developing processes, whether it be the psychology of eating behavior or the physiology of food assimilation.
And now the main thing! Let's think about it: is overweight itself a problem for you? This is just a symptom, a consequence. In fact, the problem is that for one reason or another, you either eat more food than your body needs, or this food is not properly digested! And from here there are two main classic questions, the solution of which depends on the result: why are you doing it and how to change it.
Taking a look at the past years, you will surely agree with me: all your previous life in all its diversity has led and continues to lead to the fact that the body malfunctions. After all, it's only cognac that gets better with time. And a completely logical external manifestation of this discord is the growing overweight. You can, of course, pause this process using any of the methods now offered. You can even completely get rid of excess weight. But!
Without eliminating the cause of the growing pathology in the body, you will never be able to keep this weight!
After all, look what happens. Suppose, having resorted to the help of surgeons, putting a needle in the ear, receiving two notorious lists of products for a blood test, taking "Thai pills" or simply sitting on another diet, a person really begins to quickly lose weight. At the same time, he invariably puts his appearance much higher than his well-being, which can be seriously affected. After all, the main goal is momentary and quite specific: to achieve a stunning appearance at any cost, regardless of the "production costs". Everything else is just a necessary sacrifice in the name of perfect harmony and insane beauty!
Women are stubborn creatures! Therefore, I fully admit that through incredible efforts and self-torture, sooner or later you will achieve your goal! And whoever has ever experienced these sensations of “victory over weight” remembers the inspiring feeling of euphoria. But let's think: aren't all your achievements reduced only to external manifestations? Yes, you “collected water”, but nothing has changed inside you: “the tap is still open”, and the weight continues to grow. And swiftly. I dare to assume that you know this as well as I do.
Sooner or later, you invariably return to the old way of life, and with it your old, painfully familiar, outlines of the figure return. Every time you try to eat less, you inevitably and quite consciously push yourself into a "cage of restrictions", where you are allowed to eat just enough so as not to starve to death. But one cannot sit in such a "punishment cell" forever! You "blow up the walls of the prison" and ... pounce on food. As a result, this practice leads to a cyclical alternation of severe restrictions and drunken gluttony. Life turns into a stubborn struggle, into an endless series of victories and defeats. Not understanding or not wanting to understand this simple truth, thousands of people go this way: they voluntarily put themselves in a “diet prison” and adhere to strict rules that they set for themselves. Then, "breaking out of prison to freedom", they quickly catch up. After all, any prohibition sooner or later returns to us with an irresistible desire!
One woman told me at the reception: “I woke up in the kitchen among a mountain of candy wrappers. I cry, I scold myself ... But I eat!
Sooner or later, a moment comes when even the thought of any restriction will be perceived by you as a deprivation of freedom, a loss of rights.
Prohibition always creates dependence. Dependency leads to revolutions and the overthrow of the dictatorship. It turns out a vicious circle, the road to nowhere! Any attempt to control overeating, overeating, caused by addiction, is always done through the denial of freedom of choice. Most of us are afraid that if they have the freedom to choose their food, they will invariably and constantly overeat. Therefore, trying to take overeating under control, at the same time deliberately deprive themselves of the freedom of choice. But the denial of freedom of choice is the denial of responsibility for it.
There are only two options for the development of events, and many of you probably know this from your own experience ...
