• Some water

1.5 liters of water , tea, infusion, coffee, including 1 lemon juice and water at room temperature are added each day . Alkalizing, it neutralizes the excess acidity of the body.

  • Natural proteins

Fish, crustaceans, poultry, meat, dairy products and eggs are highly satiating proteins, which dislodge fat mass while sculpting muscle capital. 1 portion to 3 meals (including fish 2 to 3 times a week) according to the appetite, to taste: 1 to 2 yogurts or slices of ham.

  • Cooked veggies and crudités at will ( spices or lightened vinaigrette).

A high concentration of pro satiety fibers, minerals and vitamins for caloric misery. Lunch and dinner: 1 plate of raw vegetables dessert 1/2 to 3/4 plate of vegetables in accompaniment.

  • Whole grain cereals with a low glycemic index

Bread, pasta, rice, bulgur, buckwheat, spelled, quinoa, etc. and legumes (soya, lentils, split peas, white beans ...).

  • At breakfast: 2 tbsp. whole muesli without added sugar or 1 to 2 slices of wholemeal bread or cereals 1 knob of butter or 3 tbsp. tablespoons oatmeal without added sugar.
  • Lunch: Table 1/4 cereals or legumes (3 tablespoons) or, as desired, 1 slice of bread 3/4 vegetables protein. Except the first week to start losing weight, where one consumes slow carbohydrates only breakfast for the energy they distill and their satiation long.

eat two seasonal fruits a day

  • Two seasonal fruits a day

At lunch or snack in the afternoon 1 fruit at breakfast. Except the first week, where only the morning one is kept.

  • Lipids

Some vitamins can not be assimilated without fat and studies show that one gets better with it. To be divided per day: 10 g butter (1 mini-plate) 2 tbsp. coffee of rapeseed oil, nuts, olive.

  • Three dairy products a day

Products or 0% or 20%, including 1 at breakfast yoghurt, faisselle, fromage blanc and cheese at one serving per day rather than lunch. And a dairy for dessert at dinner.

  • Zero refined products

Products with a high glycemic index, suitable for cravings (white bread, pasta, biscuits, mashed potatoes and carrots ...).

  • Light dinner

We reduce the portions compared to those of lunch, we opt for lean protein or vegetarian soup.

Sports to slim down and stay slim

  • Sport

We do physical activity for 1 hour3 times a week or 30 minutes a day. The simplest: brisk walking, provided you keep up the good rhythm, perfectly straight, buttocks and tummy tucked in, shoulders back and swinging arms, elbows bent.

  • The thumbs up

· To halve the caloric addition by reducing fats and sugars, take two capsules of a natural complex before lunch and two before dinner. Oenobiol 3 in 1 sensor, 27.50 the 60 capsules.

· To reduce the energy of a pasta dish by 90%, we choose the konjac Japanese version, which is 10 calories per 100g. Japanese Secrets of Gerlinea, 1.70 serving.

· To reduce snacking and eliminate, choose a drink sip of seven plants and chromium. 4.3.2.1 Arkopharma Slimming Control, 14 the 14 sachets.

· To deflate and drain, drink a fruity liquid composed of raspberry ketone and anti-swallow dandelion. Kétoslim Draineur of Biocyte, 19 the 500 ml.

· To avoid gluten, we adopt the new breads, pasta and biscuits of Gerblé, from 2.44.