Three kilos, it may seem little and yet they are sometimes enough to ruin our lives. To lose these few extra pounds, it is best to make an appointment with a nutritionist, who will advise you according to the specificities of your metabolism, your eating habits and your lifestyle.
Despite our particularities, there are however basic rules to lose more or less quickly a few pounds. We asked Anthony Berthou *, a nutritionist specialized in micro-nutrition and health sport, and Emilie Garel, a nutritionist specializing in the psychology of eating behavior.
Take the time to lose your extra pounds
The first important notion, shared by our two experts, is to adapt your diet according to your metabolism needs. For Emilie Garel, it is important to remember that we do not embark on a "diet" that does not "work and promotes weight recovery" because it is often too restrictive, but in a food rebalancing. You also need to be aware that you have to give time and that weight loss can lead to deficiencies and therefore be counterproductive.
In any case, Anthony Berthou recommends taking care of ingredients with high glycemic index that promote insulin production and therefore fat storage.
Identify good fats, allow jockers
Thus, we eliminate - or at least strongly limit - refined sugar and alcohol, we limit the salt and, if we allow the "jokers", essential according to Anthony Berthou, we prefer red wine to other types of alcohol, a chocolate with 85% cocoa (one to two squares per day) and it is limited to a single source of carbohydrates.
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Fatty side, we favor the "good" fats, like vegetable oils, are favored for their richness in essential fatty acids (linseed oil, walnut oil, rapeseed oil, olive oil ...) rather than the butter for example.
Chewing is also essential, chew slowly (at least 15 times each bite) and try to eat in full consciousness , to recognize the feeling of satiety when it arrives.
Finally, Emilie Garel reminds that it is essential to stay hydrated throughout the day (with water, herbal teas ...) and to move regularly by favoring walking to the car, climbing the stairs at instead of taking the elevator ... A weekly brisk walk, gym or even running allows for it to evacuate toxins and carve his body.
The typical day of Anthony Berthou to lose 3 kilos in the medium term
Breakfast: eggs, goat cheese, a handful of nuts, a hot unsweetened drink and a fruit (a dominant protein and lipid)
Lunch: 150 grams of meat or up to 180 grams of fish and vegetables (be careful, avoid starchy foods)
Snack : a handful of oilseeds, 1 or 2 squares of chocolate (minimum 70%) or fruit
Dinner : prefer vegetarian meals in the evening, with whole rice, sweet potato, buckwheat ... This facilitates satiety and promotes quality sleep. Starchy foods in the evening are allowed because they are dissociated proteins, preferred in the morning.
* www.sante-et-nutrition.com
