How To Cook Milko Georgiev: The Three Pillars Of Nutrition Are Fatty Meat, Eggs And Mature Cheese - Recipe

Milko is a man who knows what he wants and how to achieve it. When you talk to him, you are convinced that he is definitely aware of his words and will not tell you anything if he doubts him. He made a huge impression on me and I talked about Milko for a few days, although we didn't talk for long. In my conversations with him, I remained convinced and without a doubt why and how he achieved his success, even though he did not tell me. He just didn't have another chance, really - because everything he says makes sense, has a charge and means something. I can't imagine it in any other light than successful. But enough for him. Why is it present in our Nutrition section? Because it is one of the first in Bulgaria to follow a high-fat - low-carbohydrate (BM-HBC) diet (if it can be called a diet). Admittedly, until recently, Milko was an image for me, who is like a chimera - his name often appeared in conversations about VM-NVH and I decided it was high time to find him and find out who he was! So, here it is - Milko!

Your name is mentioned almost always when talking about low-carb-high-fat diet. Introduce yourself to us. What do you have in common with this regime?

In 2002, I was looking for a diet to maintain and improve my health and to gain active weight (muscles and organs). I have been involved in sports since I was 6 years old and I have also always had an attitude towards health. When I read the rationale for what a high-fat and low-carb diet (BM-HBV) is, I immediately realized that this was the way to go. After the first 6 months I saw how much energy I have while exercising and after a year my subcutaneous fat was already 4%, which is brutally low for a person who has never resorted to stimulants / chemistry.

Then I had a career in Internet IT and started sharing my knowledge and experience. I was constantly reading and applying. Online forums have been very strong in those years and I started my own. I also started a business with personal trainer training. All this was very unpopular then, and fat was a taboo.

Many results of people followed, interviews on TV, newspapers, magazine, radio. That's how I started to become popular 15 years ago.

 

You are currently in China, where you work as a fitness coach for a national team, how do the Chinese eat? Do they eat as much rice as you think? :)

Yes, since the end of 2018 I am a fitness coach of the Chinese national beach volleyball team.

The Chinese have gone through many stages of famine, the last of which ended 50 years ago. That is why in their tradition there are many dishes with rice and dough. But at the same time they eat all possible animals - from bugs, through marine mollusks, rats, to pork, beef, lamb and all kinds of fish, octopuses, crabs. Everything. This shows that they value animal protein very highly when they also feed on beetles and larvae at dawn.

Today, meat and seafood are available in China and they are the staple food.

 

I don't want to get into clichés. We all know that the principles of the regime are associated with reduced carbohydrate intake, but still repeat them. How many carbohydrates, fats and proteins should we eat and how to determine exactly how much we need?

My experience with me, the trainers I trained, and the thousands of people who have been through SPIDER SPORT for 16 years has led to my definition of BM-HBV, which is 60% fat, 25% protein and 15% carbohydrate. . The advanced and those who have the will to change, from the very beginning I advise to be in the ratio M-60 / P-30 / B-10.

Proponents of modern KETO make the mistake of raising fats too much to 75% and at the same time lowering carbs to 5%. In this way they leave the body without protein for building purposes. Of the 25% protein, about 10 points goes to gluconeogenesis, with which the body produces the carbohydrates it needs. And so for construction there are proteins equal to 15% of the calories, which at 2000 kcal is 75 g. These 75 g of protein are insufficient for health, and even less for maintaining an active life.

Personal calories are best detected by measuring your current calories and reducing or increasing them by 10% depending on your goal - to lose or gain weight. After two weeks, he checks his personal weight and, if there is no result, changes the calories again by 10%. The game with calories should be without sudden movements.

Give us a sample daily menu (like for beginners) that will bring some clarity to the percentages?

The three pillars of nutrition are fatty meat, eggs, mature cheese. Each of them corresponds to a ratio of about M-65 / P-35 / B-0. With the addition of vegetables to them and something sweet for dessert - everything falls into place.

Take, for example, a woman who has 20% body fat, which is common. The total weight of the scale is 60 kg and therefore it has an active weight of 48 kg. Physical activity is average. To lose weight, this woman must start with 1200 kcal per day.

• Breakfast: 3 eggs, cucumber, tea / coffee = 270 kcal
• Lunch: 150 g pork steak, lettuce = 460 kcal
• Dessert: 35 g of chocolate = 190 kcal
• Dinner: 50 g tuna fillet, lettuce, a spoonful of olive oil, lemon = 280 kcal

 

What is the reason for some people not to lose weight, even though they strictly follow the regime, and how to change this?

If strictly observed:

Reduce calories by 10%

The mode may have an error

They can be confused when considering food as an M / P / V ratio and total calories.

Quite often people even lie to themselves that they are strict, but in fact they eat a lot, eat sweets and so on. It sounds crazy, but it is a fact related to the human psyche. It is a personal responsibility to be honest.

Many people believe that they should not follow a certain diet for life. Can VM-HBV be observed forever and does it exhaust the body?

BM-HBX is the best diet option, as a ratio of nutrients. It follows that the foods used to build nutrition give the body everything it needs. In short, these foods are eggs, meat, liver, bone broth. From here, the list can grow with hearts, brains, oily fish and more.

Of course, in the quota of carbohydrates everyone can put their favorite sweet things.

If we have BM-HBV and a complete set of foods, then this is the best way to eat for life. I have been eating like this for 17 years.

What are a person's needs for carbohydrates and fiber?

The need for carbohydrates in food is zero. In every biochemistry it is written that they are NOT essential, that is, the body can produce them without a problem.

Fiber is a carbohydrate that the human body does not have the ability to absorb. Water-insoluble fibers are harmful to the intestines because they are hard and dry and damage them. These are the flakes of the grain and so on. Water-soluble in vegetables and fruits are soft and acceptable in small quantities, in accordance with the carbohydrate quota.

What do you think about ketosis? Is this the way to lose weight and can we be in ketosis for life?

The benefit of HB is ketogenicity - the production of ketones.

Ketosis is an excessive exaggeration of ketogenicity.

Weight loss will be followed by a negative calorie balance, especially in combination with HB.

Ketosis has benefits in treating diseases such as the brain. For a healthy person it is unnecessary.

Let's be clear - how often should we eat if we want to lose weight - as rarely as possible, or as we have been advised for years, often, but less? According to some claims, it is good to eat as rarely as possible to control insulin levels…

As already mentioned, weight loss is through a negative calorie balance. It is much more important to give valuable food, especially when there is a lack of calories. Also, allow the body to absorb this food. Proteins spend in the stomach from 4 to 8 hours. It depends on the amount of food and the health of the digestive system. If new food enters in the meantime, it will enter the intestines without being ready for full absorption and will reach the large intestine, where it will rot from the bacteria living there. Discomfort and illness follow. Therefore, it is important to have at least 5 hours between every two meals. That is, meals a day should be 2 or 3. Only people without bile can eat 4 times, if there is a problem to absorb large amounts of fat.

Low carbohydrate levels are a sufficient condition for low insulin in the blood.

 

There is a lot of advice for periodic fasting (fasting) in HB-BMX. What is your opinion, do we need to starve to lose weight?

For me, deliberate fasting is like ketosis - it is unnecessary. We have already said that we can eat twice a day. This means more food in each of the meals and more time needed to digest. If a person, due to his rhythm of life, decides to have a hearty lunch at 1 pm and to have a hearty dinner at 9 pm, then there are 16 hours left without eating. Here's your modern fasting, without even being a fan of an Instagram character.

How does the intake of irregular diet affect the body, after many years of observing BM-HBV? And in fact, once we achieve our goals, can we eat a cake, for example?

It's all a matter of proportion. Cake can be eaten always, but within the carbohydrate quota.

If something extreme happens in one day, related to carbohydrates, then the following days must compensate for it with their strictness. Even a few days with an excess of carbs doesn't matter for long-term proper nutrition. Once a person achieves the desired level of body fat and total weight, it can be an idea more lustful. Think of all this as something forever. Short periods are insignificant compared to long ones. Therefore, those who keep a diet for two weeks and then eat poorly for two months - can not be successful.

A common difficulty in following a regimen is the family. In many cases, those closest to us hinder us. How did your family accept your diet and did you encounter difficulties in the beginning?

I was mature and independent when I started eating VM-HBH. I did not have such a question. Rather, I have trouble encouraging some of my loved ones to start eating healthier.

 

I must have missed something useful to ask you. What would you like to add to our readers?

If you find it difficult to make a big change at once, then do it gradually. Day after day, exclude harmful foods and include healthy ones. Avoid overdoing it, eliminate guilt.

Stop making excuses that it is difficult for you to follow a diet because there was no shop before your work, etc. At the moment, I follow my diet while I am in a new place every 10 days. China, Malaysia, Thailand, USA, Europe, Japan, Russia. China alone is like 20 different countries. Who seeks finds.

Feel free to eat salt and eggs. Salt helps your cells to feed and water. Eggs give you almost all the necessary substances.