Senin, 15 Juli 2019

Jumat, 12 Juli 2019

The Paleo Diet



It is ideal for losing weight quickly. Indeed, one is stalled by foods rich in protein and low in fat, which forces the body to draw on its reserves. The muscles are preserved and we are quickly satiated. This is why athletes often go for this approach. It is, however, more difficult to combine with a social life.

THE BASIC PRINCIPLE: FIND THE FOOD OF OUR ANCESTORS!


The agri-food industry offers more and more novelties, both in terms of ingredients and finished products.

Yet our cellular DNA has hardly changed in a million years.

In other words, we have the same genes and function in the same way as our Paleolithic cousins.

From there to assuming that we are not yet adapted to the current food mode, there is only one fork. And a second to admit that feeding as our distant ancestors may improve our concerns of obesity, allergies, chronic fatigue and various disorders ...

We do not count the calories, we do not check the sugar ...

It's a simple diet to follow, provided you do not be addicted to sweet, love meat and resist the temptations of distributors.

Weight loss can be fast enough because the diet is low in carbohydrates. You do not like cooking? This diet is for you because the dishes are simple enough to prepare.

Do you love slicing, chopping, mixing?

With a little daring culinary, you will invent original and paleo-admitted recipes. Finally, this approach has been updated by athletes because it improves endurance, muscle strength and eliminates fat.

IN PRACTICE


The plate is filled mainly with fruits and vegetables, oilseeds, non-fat meat (veal, poultry, lean beef), fish and seafood, seeds (sesame, flax, squash ...) and a little cold pressed oil. Cereals are limited to 2 cs per meal (buckwheat, quinoa, amaranth, kamut ..., which are ancestral starchy foods). Wheat, salt, sugar, dairy products, coffee, alcohol, etc., are very severely limited.

DISADVANTAGES OF THE METHOD


This story of genes that have not mutated is disputed by some scientists. As well as the eviction of dairy products. Since this diet excludes many foods, it can be a source of frustration.

THE OPINION OF A FOLLOWER OF THIS DIET


Taty Lauwers, autodidact, author of Paleo: the good plan, ed. Aladdin, www.cuisinenature.com "We eat unnecessarily complicated, and in the paleo plan for true foods (that is, rather organic and natural), we find ourselves in real nutrients and not those found in fluorescent flasks. gains in vitality, disease resistance, online and emotional well-being. "

SAVE20 – 20%  OFF THE ORDER PRICE OF THE 3 WEEK DIET


The 3 Week Diet
continue reading The Paleo Diet

Diet without Diet



As everything is allowed as long as you eat hungry, the social and family life is not upset. Weight loss is progressive (sometimes chaotic) because you have to learn to eat in full awareness and not use food to respond to emotions, eliminate misconceptions and resist pressure from the entourage.

BASIC PRINCIPLE: WE EAT WHAT WE WANT IF WE ARE HUNGRY


Here, there are no lists of authorized or forbidden foods, nor calculations of calories, nor schedules to respect ...

One eats what one wants, on one condition: to act by hunger and with pleasure.

This approach is not new but brought up to date following the bad reputations of classic diets; it is based on listening to sensations.

Moreover, the priority is not weight loss, although it is generally found in overweight people, but the reconciliation with food and the improvement of psychological suffering related to weight. This "biopsychosensory" model is inspired by behavioral and cognitive therapies.

The principle, ultra-simple in theory, but which requires a long process in practice, can be summed up as: eating when one is hungry and resting one's cutlery as soon as satiety occurs.

Good news: the foods of other diets are all allowed! The essential: manage not to "use" the food systematically to calm emotions, replace the quantity by the pleasure of tasting.

IN PRACTICE


An exercise? Weigh yourself in the morning. Replace, then for four days, your breakfast for example by squares of chocolate. You eat it as long as you are hungry and stop when you are full. Iron on the scale after this period: despite tasting the food diet diets, your weight will not have increased by one gram. This makes you understand that chocolate does not make you fat. That there is not, on the one hand, the permitted food (vegetables, fish, fruit ...) and, on the other, the forbidden (jam, biscuits, brioche, pasta ...).

DISADVANTAGES OF THE METHOD


When one subscribes to drastic and / or folkloric diets, one loses the habit of listening to one's body, one's feelings of hunger and satiety. However, relearning is usually long and laborious. We must also eliminate a lot of misconceptions ("Yes, you can eat chocolate every day and lose weight"). Permanent introspection ("Am I really hungry or just craving this dessert?") And the enormous freedom of the fridge are disturbing. Finally, satiety is a concept much more complicated to find than that of hunger.

THE OPINION OF A FOLLOWER OF THIS "NON REGIME"


Catherine Grangeard, psychoanalyst, psychologist "In case of diet, we do not try to understand why we eat too much or badly. When the expected results are not at the rendezvous, we feel guilty. Indeed, we agreed to restrict ourselves for a certain time but without changing our habits, without respecting his hunger or his pleasure ... Being ready to take a more in-depth step, to look for the causes of obesity consists of a job multidisciplinary, requiring the simultaneous double approach of body and mind. So a nutritionist and a psychiatrist (psychologist or psychiatrist). "

SAVE20 – 20%  OFF THE ORDER PRICE OF THE 3 WEEK DIET


The 3 Week Diet
continue reading Diet without Diet

What is the 5/2 Diet?



If during the five "normal" days, you can live as usual, without refusing a dessert and a glass of wine, the two days of semi-diet are rather monastic. A book for those who are all or nothing (but part-time), do not want to complicate life in the kitchen and do not suffer from food compulsions.

BASIC PRINCIPLE: FAST TWO DAYS A WEEK


The trend, born in England under the term "Fast Diet", was developed by two researchers: Dr. Michelle Harvie, nutritionist, and Dr. Tony Howell, oncologist.

It was developed following a publication in scientific journals, explaining that the alternation of a normal diet and a semi-fasting promotes the maintenance of an ideal weight, or even a weight loss in case of overweight.

And this...

Because it would be more effective to drastically reduce calories for two days rather than decrease them more lightly every day. It is an ultra-easy and non-frustrating diet.

Even the most anti-diets are ready to eat vegetables for 48 hours, if they can, from the third day, find less strict menus. It is also a simple approach to follow when accumulating outings and professional meals.

Just program the semi-young during the weekend (to avoid temptations) or on the contrary, the days of intense occupations (not to think about food). Finally, as the loss can be regular, we are motivated to continue this journey.

IN PRACTICE


We start with two days of semi-fasting at 500 kcal (600 for men) during which we eat only raw and cooked vegetables, semi-skimmed or skimmed dairy products, light protein (poultry, lean meat, fish, eggs ) ...

We keep a minimum of good quality lipids (rapeseed oil, oleaginous). We banish bread, cereals, legumes, bad fats, fast sugars ...

During the next five days, it is free neighborhood: we forget the dietary prohibitions while remaining reasonable. And this, as much to stay healthy as to maintain the weight loss caused by the young.

And after?

In order to keep her new bean line, Michelle Harvie and Tony Howell advocate keeping a semi-fasting day a week or two days of semi-fasting every two weeks.

An example of a day with 500 kcal 2 scrambled eggs served with 50 g of smoked salmon, some vegetables roasted with balsamic vinegar and served with 25 g of parmesan, 1 pear.

DISADVANTAGES OF THE METHOD


Fasting does not have a very good reputation, suspected of causing deficiencies. On the other hand, the five days off are not synonymous with "I stuff myself for fasting" or chocolate-chips-sweets-wine abuse ...

If you tend to be in the "all or nothing" "Clean perpetual regulators (everything = I'm guzzling all day / nothing = I do not swallow a crumb of forbidden food), avoid this diet that will aggravate your food compulsions, without helping you to acquire good dietary habits .

THE OPINION OF A FOLLOWER OF THIS DIET


Dr. Michael Mosley, MD and author of the book (with Mimi Spencer) The Fast Diet , Editions Everyday Malin "Intermittent fasting has every chance to increase your life expectancy, regulate your appetite and help you lose weight. Its effects are quickly felt, often from the first week. Since your fast is neither intense nor prolonged, your body does not go into starvation mode and does not store its fat. And it does not increase the rate of ghrelin, a hormone that stimulates hunger. Hunger is tamed and your appetite will soon be regulated. You will not wake up the next day with the desire to rob the fridge. "

SAVE20 – 20%  OFF THE ORDER PRICE OF THE 3 WEEK DIET


The 3 Week Diet
continue reading What is the 5/2 Diet?

The GI Diet (Glycemic Index)



We favor foods with a low glycemic index, vegetables, animal proteins, whole grains. An ideal approach for those who refuse to weigh or calculate, to prepare dishes chichiteuses or to flee the restaurants.

BASIC PRINCIPLE: FIGHT AGAINST GLYCEMIC PEAKS


This diet based on the glycemic index (GI) classifies foods according to the rate at which they raise blood sugar, that is to say the blood sugar level.

In order to digest this sugar and get it into the cells, the pancreas secretes insulin. When one eats "healthy", the blood glucose varies moderately.

But if you soda, cakes, sweets and other carbohydrate bombs throughout the day, it skyrockets, the body secretes insulin en masse to lower it, and it ends up being too low and cause the symptom of hunger.

That's why sugar is said to be called sugar. Result: pumping and weight gain. By controlling your blood sugar, you can better prevent the risks of obesity and diabetes,

IN PRACTICE

  • To consume without restriction: foods with low GI (less than 35), more moderately, those with medium GI (from 35 to 50) and exceptionally, those with high GI (between 50 and 100). In general, all industrialized products (prepared meals, biscuits, refined cereals) and very sweet products in the mouth have GIs that fly away.
  • To favor: a lot of vegetables, some animal or vegetable proteins and whole grains (rice, pasta, bread) rather than their refined version. Fats can be consumed in a moderate way; they do not cause an increase in blood sugar.
  • For a lower GI, we must favor the raw, cook pasta al dente, opt for steaming, choose bread a little stale or grilled, etc. Finally, combining a high-sugar food with a protein-rich food (for example, rice with omelette and ham, jam with cottage cheese) reduces the GI of the meal.

DISADVANTAGES OF THE METHOD


It requires real learning because it is not always possible to taste the knowledge of the GI of a food. Thus, the chocolate has a GI of 25 while the pineapple displays a GI of 49!

Keep your list handy (available on some sites and through books). In addition, the traps are numerous: the potato has a GI depending on whether it is prepared in the oven (95), mashed (83), deep fried (75) or steamed (65). Melon or watermelon, although low in calories, have a high GI (60 and 75).

THE ADVICE OF A FOLLOWER OF THIS DIET


Dr. Pierre Nys, endocrinologist and nutritionist, author of My Bible IG , Editions Daily Malin "The glycemic index is a very practical and very practical tool, essential in today's nutrition, because if we want to remain thin and in good health We must be careful to maintain a low and balanced blood glucose level, following the principles of the GI, we eat in a physiological way and we naturally lose the unwanted pounds, so this is a remarkable slimming diet and a new way of living. 'feed."

SAVE20 – 20%  OFF THE ORDER PRICE OF THE 3 WEEK DIET


The 3 Week Diet
continue reading The GI Diet (Glycemic Index)

The Japanese Diet



With its richness in vegetables and lean protein, it contains fewer calories than your usual menus: meals are varied and provide all the essential nutrients.

BASIC PRINCIPLES: EAT LESS, BETTER AND LESS CALORIC


Japanese people who maintain their ancestral food traditions are not overweight, obese or diabetic. Side behavior, they naturally practice the Hara Hachi Bu, is the fact never know the feeling of full belly.

We put his cutlery when satiated at about 80%.

This implies not to eat mechanically but to stay focused on the messages of satiety sent by his body.

In Japan, people consume 1,100 calories a day for women, compared to 1,800 at home and 2,300 in the United States.

IN PRACTICE


  • We prefer foods with low caloric density (fish, broth, vegetables, soy ...), which allows to be quickly satiated. The plates are varied and colorful, rich in minerals, fiber and vitamins.
  • The vegetables represent 80% of menus and soy appears to table at least twice a day (in the form of drinks, tofu, miso), which stabilizes blood sugar and promotes intestinal health.
  • The pulses and whole grains are privileged: they avoid sugar spikes (a sharp rise in blood sugar resulting soon after hypoglycemia and feel hungry).
  • We often opt for the raw or cooking with steam.
  • Among other slimming allies of Japanese, konjac , a plant root available in the form of pasta (shiratakis) acts as a non-caloric appetite suppressant, swelling in the stomach. Same principle for a natural gelling agent, agar agar , which can be added to a soup to thicken for example. It can be found in organic stores or even some supermarkets.
  • Hydration side, water and green tea are the main drinks. Alcohol is to be limited to the maximum.
Example   Bento (Japanese lunchbox) for a light meal (650 kcal): 300 g of vegetables, 120 g of fish or meat or 2 eggs, 1 teaspoon of oil or oleaginous fruits and herbs, 150 g rice or quinoa, 1 fruit or 1 soy yogurt.

DISADVANTAGES OF THE METHOD


This diet implies to do without familiar foods (coffee, chocolate, potato, dairy, bread ...): not always easy to assume!

There is no dessert either after the meal or outside except on holidays.

And when the pastries are on the menu, it's never with butter or eggs, but with red beans, glutinous rice, fruit ... Something else!

TIPS FROM A FOLLOWER OF THIS DIET


Dr. Sophie Ortega, author of My Slimming Method Tokyo-Paris , Editions First "This approach to dietetics and body is both natural and simple, without excessive deprivation, but based on flexibility, listening to his body and the maintaining your balance Physical activity is inseparable from good health: so practice some breathing, relaxation, firming and toning exercises, such as walking, cycling, tai chi, martial arts, traditional dance and gardening. "

SAVE20 – 20%  OFF THE ORDER PRICE OF THE 3 WEEK DIET


The 3 Week Diet
continue reading The Japanese Diet