When dieting , energy and morale often drop faster than the scale needle. To slim down, however, no question of trading our precious vitality against a refined body. Diets and tone are compatible with our program "turbo" to lose weight quickly and in great shape.
That's right, diets are tiring. The caloric withdrawal is too radical. We move from junk-food trend abundance to lilliputian herbivore rations, overlooking the nutrients of vitality. Undernourished or deficient, it keeps nerves on the crumbs available energy.
Our body does not hesitate to strip its organs to find the fuel that will allow it to work. We follow hypoglycemia, low blood pressure, muscle wasting. Our serotonin, a good mood hormone, flanks. We are leaching with the morale in the socks ... and we crack! However, one can lose weight full of pep and without fatigue! The proof with our diet that emphasizes both vitality and weight loss. His principles? Rather easy to live with every day
The rules of the diet without fatigue
We eat balanced , taking care not to remove pro-energy nutrients from our diet.
We favor natural proteins (fish, poultry, meat, dairy products, eggs) with doping and appetite suppressant virtues, which satisfy a long time. They tonicize the muscles to melt without turning flopie, degumming the only fat mass.
Lipids are kept to a minimum because they are the ones that carry the vitamins in the body and some can not be assimilated without them. Studies show that one gets better with it. During the starter phase, to take off, we reserve the carbohydrates slow and starchy (bread, rice, pasta, potato, lentils ...) at the only breakfast to recharge the batteries.
We force on cooked vegetables and energizing crudités with a high concentration of minerals and vitamins, and we choose low glyx (glycemic index) energizing fruits.
Do not miss out on the morning tonic breakfast and anti-pump stroke of 11 hours thanks to the synergy of proteins, fats, slow carbohydrates and fruit.
It tastes sweet and protein : it is the fatal anti-cracking weapon of 19 hours, which ensures a concrete morale for the evening.
We snipe high glycemic index sugars (white bread, mashed potatoes, cookies ...). Their immediate whip, ephemeral, quickly gives way to fatigue coupled with cravings, because of sudden inflation of blood sugar and surge of insulin. With malus, a bailout of fat cells, insulin converting sugars into fat.
Anti-fatigue diet: Starter menu week 1
Wake
1 large glass of lemon juice alkalizing water sweetener.
The lemon, alkaline despite its acid taste, neutralizes the excess acidity, a source of fatigue, accumulated in the body and further enhanced by protein meals. And we drink in the morning toning vitamin C.
Breakfast
1 tea or 1 coffee without sugar or sweetened 1 slice of baker's bread but not industrial (complete, cereals, rye, bran) 1 knob of butter 1 yoghurt 0% or 2 small Swiss 0% or 1 fresh square Gervais 0% 1 slice of de-fattened ham (turkey, pork, chicken) or 1 egg 1 fresh fruit (kiwi, orange, 1 Chinese bowl of raspberries, 5 strawberries, 1/2 grapefruit) or 1 compote without added sugars. At will (1.5 l / day): green or black tea or water or infusion.
Slow carbohydrates with a low glycemic index distil the optimum energy for several hours thanks to their slow passage through the blood. Zero hunger, zero fat storage and dynamism at the key. Leavened bread rather than yeast, because its enzymes preserve the integrity of anti-fatigue magnesium it contains. The fructose of two fruits with a low glycemic index offers a vitalizing boost. As a result no pump stroke in return for stick: their fibers, their vegetable fat and vitamins slow down the absorption of insulin. Indispensable because sugar is the only fuel of the brain, up to one sugar per hour.
Snack (in case of hunger): 1 yogurt 0% or 2 tbsp. to s. of faisselle 0% or 1/2 slice of ham or 3 sticks of surimi or 1 hard egg.
Lunch dinner
Zero bread. To be divided by meal: seasoning and / or cooking 1 tbsp. to c. of oil (rapeseed, olive ...). Lipids provide the vital quota of essential fatty acids for cells.
Entrance
Spinach shoots salad bean sprouts 1 walnuts or 5 prawns slices of red pepper lemon juice or 6 oysters or 10 radishes with crispbread or cucumber salad chive sauce / fromage blanc 0 % or 1 bowl of vegetable soup without fat or starch or 2 zucchini round stuffed with tomato and herbes de Provence.
Dish
150 g protein (alternate all) 200 g cooked vegetables : 2 lemon-flavored chicken breast fried wok fennel with grated fresh ginger lime zest or cod pavé or 6 gambas lemon peppers confit with oven zucchini tagliatelle with grilled sesame or 1 aubergine stuffed with natural tuna or 2 slices of lean ham or 1 omelette of 3 eggs ratatouille or minced beef 5% fat or 50 g Grisons meat 65 g white ham defatted broccoli or grilled veal cutlet spinach / mushrooms.
The amino acid protein tyrosine is metamorphosed in the brain into dopamine, the neuromediator that boosts vigor and suppresses hunger (proven by Inserm). In addition, proteins unleash the breakdown of fat that releases acetone double exciting effect and, again, appetite suppressant. Their assimilation burns 30% of calories. Finally, the proteins dry the tissues to remove any feeling of heaviness due to the retention of water.
Vegetables and raw vegetables increase satiety, you can eat more, without increasing calories, by filling up with minerals and vitamins, especially C. "Knowing that, on the menu, vitamin C peppers, broccoli and lemon juice increases the iron absorption of shrimp and beef, "says nutritionist Dr. Cohen.
Iron strengthens our strengths: it feeds the red blood cells, which carry oxygen into the cells to produce energy. Vegetable fibers also regulate lazy transits, a source of exhaustion and poor elimination.
Dessert
1 faisselle 0% or 3 tbsp. to s. 0% white cheese cinnamon or parsley or 1 serving of fresh or soft cheese.
To taste
1 tea or 1 infusion 1 fresh or cooked fruit or 1 compote without added sugars 1 yogurt 0% or 1 fresh square Gervais 0% or 1/2 slice of lean ham.
The fruit of the snack boosts the level of serotonin, the neuromediator responsible for the regulation of emotions and well-being. Its carbohydrates allow tryptophan, an amino acid lurking in proteins, to pass to the brain where it is converted to serotonin.
Green or black tea, water, infusion ... At least 1.5 l per day to eliminate.
The anti-fatigue cruising menu
To follow the next three weeks.
At will (1.5 l / day): green or black tea or infusion or water.
Wake
1 glass of lemon juice water sweetener.
Breakfast
1 tea or 1 coffee without sugar or sweetened 2 slices of baker's bread 2 hazelnuts of butter 1 yoghurt 0% or 2 small-Swiss 0% or 1 fresh square Gervais 0% or 2 c. to s. 0% white cheese 1 slice of de-fattened ham or 1 egg 1 fresh fruit (2 kiwis, 1 box of raspberries, 8 strawberries, 1/2 grapefruit) or 1 compote without added sugar.
Snack (in case of hunger)
1 green tea or 1 infusion 1 fresh fruit 1 yogurt 0% or 2 tbsp. 0% white cheese or 1/2 slice of ham or 3 surimi sticks or 1 egg.
Lunch & dinner
Zero bread. 1 C. to c. fat per meal (seasoning and / or cooking).
Entrance
Taboulé of cauliflower with seafood (shredded cabbage to replace semolina) mussels, shrimp, crab red pepper fresh mint / lemon or salad of spinach arugula-corn salad with cumin seeds and gouda (5 cubes) or grated carrots diced chicken (1 white) 2 prunes or cucumber with fresh goat cheese fresh mint or crab salad with grapefruit or seafood (without mayonnaise or buttered bread).
Dish
125 to 150 g of protein 200 g of cooked vegetables at breakfast 2 tbsp. starch: 3 fillets of red mullet ratatouille quinoa or filet de lieu zucchini tagliatelle wholegrain rice or tomato burger (instead of bread) minced steak 5% fat 1 slice of 15 g cheese onion rings / mustard / grilled lettuce or rump with sesame and soy sauce broccoli and red pepper or 2 fat-free fried duck aiguillettes 3 fresh figs cinnamon mushrooms or lemon pork tenderloin 4 green olives fennel sauteed in wok boulghour.
Dessert
1 faisselle 0% or 3 tbsp. to s. 0% white cheese or 1 serving of fresh or soft cheese. Reintroduce 1 fresh fruit with low glycemic index (only at breakfast)
To taste
1 tea or 1 infusion 1 fresh or cooked fruit or 1 energizing smoothie or 2 chocolate squares occasionally 1 yogurt 0% or 1 fresh square Gervais 0% or 1/2 slice of ham.
2 dinners per week: 1 bowl of gazpacho or vegetable soup (without fat or starch) 1 slice of rye or black bread 1 salad of watercress or spinach 2 to 3 petits-suisses 0% or 4 c. to s. 0% faisselle.
Decryption of the anti-fatigue cruising menu
We reintroduce 2 fruits with low glycemic index, snack and lunch, and increase the quota allocated to breakfast, to gather the energy necessary to continue the regime by staying on top.
Return of slow carbohydrates in small doses. If the body receives adequate protein and sugar, we will have fishing and we will obtain a harmonious result.
The condition ? An ultra-low glycemic index: pasta al dente, whole rice, unrefined bread, potato cooked with the skin, whole grains. Lipids always at least confirm their value: a dash of oil or a knob of butter slows the rate of intestinal absorption of slow carbohydrates, thwarting any risk of post-meal fatigue and storage.
We cook the vitamins Cooking destroys an average of 40%. And up to 60% for the fragile vitamin C broccoli. We prefer a quick cooking (steam, wok, grill). Broccoli loses only 17% steam and rinses the plants without immersing them.
The cold, on the other hand, is an ally (except for the tomato) and the loss is tiny. Frozen foods are more concentrated in minerals and vitamins than plants that have camped for four days in the fridge. The ultra-fast packaging between picking and freezing perpetuates their properties to a level close to the fresh.
Foods "breakers" of vitality
The quick-salt triplets-fast sugars hidden in industrial foods, sweet or salty, squander energy, tire the body and wipe out weight loss.
They seize the transit, inflate the retention of water and unleash blood sugar, while the digestive system is struggling to assimilate.
We scan the labels: the ingredients are sorted by decreasing rate. "If sugar is at the top of the list, it's the main ingredient of the product. For salt (sodium chloride), rusez. It is indicated in sodium. However, 1 g of sodium = 2.54 g of sodium chloride. Multiply the sodium level by 2.54 to have the right salt content, "says nutritionist Laurent Chevallier, author of" The 100 best foods "(Fayard edition).
