CREDO

Know how to recognize satiety to guard against inadvertent storage in adipocytes.

Zoya, 42, 11 kg lost, stabilized at 60 kg for 1.67 m for 2 years: "Before, I was always hungry, yet I ate salad bowls of vegetables or lettuce and full of dairy products, but two hours later, I was choking on junk. I totally relearned to eat and I lost weight without any diet, "just" focusing on my food sensations (gibberish, initially, for me). It is my body that tells me when to eat, in what quantities and if my meal is finished. If I have little appetite, I peck. And I stop as soon as I'm stalled. In fact, I eat less. I also discovered foods that last more than two hours. At first, I was scared to get fatter by eating everything at every meal, including taboo foods. I never thought that cereal bread and whole pasta helped to lose weight! But in a month, my clothes became fluid at the waist, I had 2.5 kg less and I was not nibbling anymore. Satiety is like a coach who supervises me continuously. The result is there: I keep my weight of form. "

To lose weight one respects one's satiety

RULE

"If you respect your hunger and your satiety, you do not get fat and you even slim down, because you meet the body's demand when it claims nutrients and energy intake. This is why no food is prohibited, because it is by diversifying as much as possible its food sources, in order to consume everything, alternately, at the height of the needs of the body, that we obtain the favorable nutritional balance. in thinness ", decodes the doctor Paule Nathan, nutritionist and endocrinologist, author of the" Guide of food wisdom "(ed.

THE KEYS

  • We distinguish between hunger and the desire to eat : Hunger ensures that all the calories swallowed are spontaneously burned.

  • We eat at our fair hunger, neither too much nor too little, to satiety. Once satiated, we do not swallow a bite.

  • We must have breakfast. This is the key to a good satiety spread throughout the day. Studies show that total 24-hour caloric intake is lower in people who eat a large meal in the morning.

  • We invite the trio of ultra-satiating foods to the three meals: the natural protein appetite, animal (fish, poultry, meat, dairy, egg) and / or vegetable (tofu, split peas, lentils, chickpeas, white beans .. .). The right dose: 120 g for lunch and dinner 2 to 3 dairy products a day. Calcium accelerates as a bonus the intestinal elimination of lipids; complete cereals (pasta, bulgur, buckwheat, spelled, barley, rice ...) or legumes that make double blow to satiate, because they are both complex carbohydrates and vegetable proteins, the same as above. True fiber safes, with a low glycemic index, they offer constant satiety over several hours because they are absorbed slowly, without causing a sudden spike in insulin. The right dose: 3 to 4 tbsp. noon and evening; plants (steam, wok, raw) for their fibers that work on satiety, regulate lazy transits and slow down the rate of intestinal assimilation and storage of carbohydrates and lipids. Colossi fiber: artichoke, green beans, cabbage, spinach, turnip, leek, endive, zucchini, fennel. The right dose for lunch and dinner: 1 serving of vegetables in the appetizer 1/2 plate of vegetables in the main course 2 to 3 fruits spread over the day, including 1 in the morning.

  • We ban the ultra-refined high glycemic india (white bread, biscuits, pasta not complete or fresh, puree, fast-cooking rice ...), vectors of pro-storage cravings.

HAVING HUNGER AT BREAKFAST

Advance your dinner at 7 pm / 7:30 pm, or have a good snack around 6 pm and count it down for dinner, where you will eat less. Zap the fat to be even more fasting the next morning.

To slim down we take a breakfast pro satiety

BREAKFAST PRO SATETE

Whole or cereal bread, or rice patties or non-puffed cereals, or wholegrain muesli without added sugar butter and / or 5 almonds, walnuts or hazelnuts 1 dairy or 1 egg or ham or turkey according to the appetite, 1 whole fruit (to prefer to a juice, same house, for its fiber density more satiating). To avoid hypoglycaemia in the morning, avoid jam, honey, sugar, sugary or chocolate drinks and spread.

We are relaxed before meals

Hunger is physically felt (lower energy, hollow stomach, gurgles ...) and does not fade. Satiety settles all the faster as one sips slowly (20 min minimum). This is crucial, at the risk of stealing the first stage of digestion, swallowing more than our needs and storing. Satiety provides a feeling of well-being and having eaten enough without being "force-fed".

"No food is to be banned, because it is by diversifying as much as possible its food sources, in order to consume everything, alternately, that one restores the nutritional balance conducive to thinness. Dr. Paule Nathan, Nutritionist and Endocrinologist