1. Combines with low, complete and / or fresh glycemic index (glyx) foods with no added sugars and minimal processing, as their nutrients are most satisfying in their raw state.

2. Introduce natural lean and / or vegetable lean proteins at the three meals and at the snack.

3. Vegetables (cooked, raw and in soup) are seated for lunch and dinner. Rich in soluble fibers, they slow the rate of intestinal absorption of carbohydrates and swallowed lipids and, in fact, minimize adipose storage.

4. Wholegrain cereals are thought to be insoluble fiber and slow complex glyx carbohydrates (quinoa, pasta, bulgur, buckwheat, spelled, barley, rice ...). To taste imperatively al dente and without lipidic heavy weight (sauces, bacon, Gruyère ...).

5. We adopt legumes (coral, brown and green lentils, split peas, soybeans, chickpeas, dried beans ...) For their triple asset: truffled with fiber, they are both vegetable proteins and complex carbohydrates. glyx down.

6. Seasonal fruits or compotes with low glyx are selected: one or even two maximum per day, in starter phase, but zero in the morning to avoid too much carbohydrate and not overload the pancreas. Ditto cruise if you capitalize the pounds on the abdomen or if you are prone to late morning cravings.

7. A little fat is allowed for each meal, to choose from those who do not store much (see "5 slimming tips" below).

8. Drink 1.5 liters of water, tea, infusions, vegetable broth a day. No more to avoid water retention.

9. High Glyx foods are avoided (white bread, fresh pasta, quick-cooking starchy foods, biscuits, etc.).

10. It is activated 20 to 30 min per day (brisk walking, cycling ...).