The creed

Make your diet "gluten and lactose free" a strike force antistockage in adipocytes and an ally to maintain its refined silhouette.

Chloe, 44 YEARS, 8 kg lost, stabilized at 60 kg for 1.60 m for 10 months: "The first results were spectacular: in two weeks, I deflated belly and face because I was doing a lot of retention of water , and the first month I lost 3 kg. I was in great shape! Better in my skin, my newfound vitality, I digested well, without being bloated. This diet has meant for me a radical change of food and almost life. At breakfast, for example, before I swallowed a pastry or baguette with two squares of chocolate. Today it's gluten-free bread with ham or turkey breast, or fresh goat that allows me to replace the butter. At meals, I consume more vegetables (but few fruits, because I have high blood sugar), seeds like quinoa, soy steaks, and I eat less.

As I feel better, I am more energetic and less in food compensation, I do not loose myself on bread and chocolate. I have no shortage of foods that I enjoyed with gluten and lactose because I did not eat cookies, pastries or pasta. The goat suits me like dairy. I found my food mode. I am naturally, with pleasure, without frustration or constraint. That's why I do not take back weight. I tried other diets, but once the pounds are lost, we are so fed up that we fall back into bad habits. There, there is a real balance. "

Profits

"Eliminating gluten reduces the watery edema it generates. Then, the absence of lactose, the milk sugar lowers blood sugar, which limits the secretion of insulin, storage hormone. The inflammation induced by food intolerance fades, promoting a reduction of adipose tissue, "decrypts micronutritionist Valérie Espinasse.

The keys to a gluten-free diet

• No to foods derived from wheat: the richest in gluten, rye, barley, spelled and kamut, and therefore bread, pasta, biscuits, pizza, semolina, bulgur, cakes and flours that are extracted because gluten is the protein of these cereals. It is due to the swelling and elastic texture of preparations.
• Hidden gluten is hunted: some industrial products, although not cereals, are truffled because it acts as a binder and thickener. The main receivers? Chopped steaks and non-labeled "pure beef" sausages, some deli meats, breaded fish, dessert creams, sauces (including soy sauce), bouillon cubes, sweets, fancy chocolate and ready meals. Scrutinize the composition and, depending on the issue, skip it.
• Yes to new allies: like oats (flakes, biscuits), without incidence, except in case of hypersensitivity very exacerbated. We also substitute rice, buckwheat, corn (grains, polenta), quinoa (seeds or spaghetti, more favorable to the line than gluten-free pasta), lentils, chickpeas, beans and field dress potatoes (index low glycemic).
• We adopt: rice flour, buckwheat, chestnut, corn, chickpea.
• We panache: bread without gluten or corn flour, "Bread sandwiches bread with flowers" buckwheat or chestnut, and patties of rice or corn.

The keys to a lactose-free diet

• No to cow's milk products: (milk, yoghurt, crème fraîche). To note: in butter and cheese, lactose remains in the state of traces, but for some intolerant, the damage remains. We put on cheeses like goat cheese and parmesan cheese (little, the latter is a caloric anvil).
• Butter is replaced by almond puree or vegetable margarine without palm oil.
• No to the cream: it is replaced by the cream of soy or almond, which are cooked in the same way.
• We choose yogurts or desserts: soy milk, goat milk, rice or coconut milk. Vegetable milks are drunk: rice (more digestible), almonds, chestnuts, oats, hazelnuts.

Typical Day

• Breakfast: 1/2 lemon in a glass of water at room temperature stevia tea or coffee without sugar 1 slice of gluten-free bread ham or turkey breast or goat cheese or 1 Chinese bowl of gluten-free muesli vegetable milk dried fruit or fresh fruit.
• Lunch: 1 avocado for its omega 3 which regulate the hormonal balance and, therefore, thinning or raw vegetables / vinaigrette canned tuna or sardines always for omega 3 and calcium of the edges of sardines 1 portion of white meat or fish vegetables cooked at will coffee square of dark chocolate, if desired.
• Taste 1 fruit or 1 soy yogurt 5 to 10 almonds tea or herbal tea without sugar.
• Dinner 1 avocado 2 a day max or salad of lentils or vegetables 1 portion of quinoa or 1 tofu pavé vegetables cooked at will infusion square of dark chocolate. After 8 weeks, we reintroduce 1 day out of 2 animal proteins (fish and crustaceans preferably), and at snack, 1 pastry without gluten (2 times per week max).