"The diet is a craving for delay," explains Patrick Leconte.

This nutritionist (consultant for the cure at Beau-Rivage Palace *, in Lausanne, Switzerland) is an expert in chrononutrition. According to him, one can lose weight without diet (from 500 g to 700 g / week), only by coordinating our diet with the biological needs of the organism, and not with our temptations.

At every moment of the day, privileged foods

The secret: to phase our meals with the rhythms of our hormones (including cortisol, which undergoes four peaks in the day, corresponding to our four meals).

During the day, we consume foods that provide the right amount of energy needed, and in the evening, foods that ensure cell renewal (at the start of treatment, after careful examination and calculation of fat, bones and bone). water, this nutritionist indicates the exact amounts of each food per day).

Once the thinning is reached, you can get two meals a week to eat what you want. This joker protects against rebound effects.

With chrononutrition, assimilation diet, no deficiencies, no yoyo effect, no frustration.

The right timing to follow is here calculated for a woman who wants to lose between 2 kg and 4 kg quickly.

Menu chrononutrition: the different meals of the day

• The breakfast

This is a momentous moment, which conditions the rest of the day. One is in hypoglycemia because one has fasted during all the night, and the body needs energy to start.

A real meal, composed of proteins, fats and slow sugars, allows to provide a continuous energy all the morning and to avoid the blows of pump at the origin of cravings, notably towards 10 am and at the beginning and end of afternoon . Cravings that lead to weight gain.

We avoid cereals, fast sugars (fruit, fruit juice, jam, honey) and saturated fats (croissants, pastries, etc.), suppliers of hunger and kilos more.

• Breakfast

We avoid bread, fruits and desserts, always not to activate our insulin too quickly.

We favor proteins and vegetables that are low in calories (but rich in fiber).

• Afternoon tea

It is the star meal of chrononutrition. Mandatory and unavoidable, it cuts the day in two. This is the only time of the day when insulin has a natural activity and allows to hold until the evening or the next morning without being hungry. Indeed, the snack avoids the craving of the end of the day, around 19 hours, and therefore the extra pounds.

We avoid sugary drinks and industrial cakes.

• Dinner

Very light, easy to digest, to take only if you feel the need. Only imperatives: no sugars or fats.

Chronutrition menu: attack phase and stabilization phase

Starter phase: during 3 to 5 days

Upon awakening, a glass of water added with 1 lemon juice alkalinizing.

Breakfast

2 slices (60 g) wholemeal bread or bran or cereals or rye 10 to 15 g (mini-wafer) butter or half-salt 2 eggs (fried, scrambled, omelette, shell) .) or 2 slices of white ham (turkey or chicken or pork) or dry country cheese or 2 pieces of cheese (1/8 camembert or 1 large piece of Gruyère, preferably goat or sheep) or 1 faisselle or 100 g of 20% or 40% white cheese or 1 egg 1 slice of ham or 1 egg 1 piece of cheese. Tea or coffee without sugar, without milk.

Lunch

2 slices of ham (pork or chicken or turkey) or 100 to 150 g of beef or veal or veal liver or chicken liver or 150 to 200 g of rabbit or chicken or turkey or 1 hyperprotein sachet enriched in tyrosine. Be careful, high protein sachets are contraindicated in cases of liver, kidney, heart or diet disorders, and any diet must be supervised by a doctor beyond one week. 1/2 plate of raw or cooked green vegetables: beans, broccoli, zucchini, eggplant, endive, spinach. Avoid carrots, chickpeas, peas, red beets. seasoning to distribute for lunch and dinner: 1 or 2 tbsp. to s. olive oil or nuts or rapeseed vinegar and mustard or herbs (basil, chives, coriander ...) or onions salt and pepper.

Zero bread, zero starch starch phase, yes in stabilization.

Tea-time

3 squares of dark chocolate or 1 or 2 tbsp. to s. of walnuts, hazelnuts, pecans, pistachios or olives to choose: 1 raw apple or baked with 1 tbsp. to c. honey or jam or 4 tbsp. to s. fresh fruit or 3 or 4 dried fruits (apricot, fig ...) or 2 tbsp. to s. brown cream or 2 scoops of sorbet or, exceptionally, 3 calissons d'Aix or 3 small glazed chestnuts.

Having dinner

100 g of fatty fish 3 times a week (salmon, herring, sardines ...) or 150 g of white fish (sole, cod, whiting ...) or 1 beautiful plate of seafood once a week (gambas, oysters, mussels ...) or 150 g of white meat (poultry, veal) or 2 or 3 slices of white ham or 1 high protein bag enriched with tryptophan 1/2 plate of raw or cooked green vegetables.

Stabilization phase: after 3 to 5 days

The meals remain practically the same. Only change: we reintroduce on 2 lunches a week, 1 seasonal fruit or 1 Chinese bowl of fresh fruit salad; 3 c. to s. starch (whole pasta imperatively al dente or whole rice) or 1 slice of spelled or whole bread or 2 tbsp. to s. quinoa or bulgur seeds.

We take care not to eat fruit and starchy foods at the same meal, the carbohydrate bill would be too heavy.

Drinks

• Water: 1.5 l to 2 l per day, in addition to food, to be taken at the beginning and the end of the meal, never during (at the risk, otherwise, of diluting the enzymes and slowing the digestion).

• Two glasses of red wine max.

• Three cups of coffee max.

• Tea at will.

• Milk and cream, as well as sugar, whether true or false, are avoided.

(*) Goal slimming program, week-end or week, with consultation, diagnosis, massages of Cinq Mondes and coaching. Hotel Beau-Rivage Palace,
00 41 21 613 33 33, www.brp.ch.

To read : " Make food your medicine " by Jean-René Mestre, doctor of pharmacy (ed.
Nutrition, www.time-nutrition.com), and
" The chrono-dietetics " of Dr. Jean-Marie Bourre (Odile Jacob).