Not eating enough protein
Expensive, not always of good quality, not very ecological … meat is no longer popular and the vegetarian plate is becoming commonplace. But do we have our protein quota? Non-stored and longer to digest, these have the advantage of satiating for a long time and boosting the metabolism, which helps to lose weight. We make sure to have at each meal, a source of good quality protein: if not meat, we think of fish, eggs, dairy products. Even a variety of well-stocked plants: lentils, quinoa, almonds, soybeans, spelled …
Nibble on almonds without counting
Rich in fiber and satiating proteins, anti-cholesterol, full of micronutrients (calcium, magnesium, vitamin E…), almonds are much more interesting than crisps or other small cakes in case of sudden hunger pangs, we agree. But since they contain more than 50% of lipids, we do not nibble on them all the time! “It is a much healthier and more satiating snack than a pastry or cookies”, underlines Marie-Laure André, dietician. But we do not keep the entire package on hand: we put 20 to 30 g (between 120 and 180 Cal) in a bowl, the right dose to calm a healthy appetite.
Be satisfied with a salad at the restaurant
We think we are doing well by having a salad rather than a pizza or a steak and fries, but the interest is not so obvious. “Salads are very often rich in fatty ingredients (sauce, cheese, croutons, olives, bacon, etc.) and low in starchy foods, therefore not very satiating”, notes the dietician. Results : we swallow more calories than we imagine and we are hungry 2 hours later. “Take the dish of the day if you feel like it, asking for the sauce on the side and a mixture of starchy vegetables as an accompaniment”, advises Marie-Laure André. And if you want a salad, you look at its composition and eat it if possible with a slice of wholemeal bread.
Finish your plate at all costs
We throw away an average of 20 kg of food waste per person per year. Faced with this observation, the public authorities have been carrying out anti-waste campaigns for several years. So obviously, you are tempted to finish your plate (or that of your children …) even when you are no longer hungry. Lead the fight against waste upstream: do not buy large quantities of fresh products on the pretext that they are on sale, monitor expiry dates, freeze excess and leftovers … Above all, we do not force ourselves to finish: save for a later meal and try to do less next time.
Abuse of low-fat products
0% yogurt, light vinaigrette, light crisps … are not interesting. Firstly because they can be devoid of fat, but rich in sugars. Secondly, because they often contain a lot of additives; finally, because they give a good conscience and we tend to eat twice as much to be satisfied. Fat is not boycotted at all costs: it contributes to pleasure and satiety. But we don’t abuse it: a small knob of real butter on his bread in the morning, a whole milk yogurt at noon, a vinaigrette with a spoonful of oil in his evening salad, for example.
Don’t listen to yourself
We are easily influenced by advertising messages, good advice from the girlfriend, the latest fad diet … But what works for one person does not necessarily work for another! Our body knows how to make itself understood. Even if we are told repeatedly that such and such a type of food is beneficial, we may not be receptive to it. We stay tuned to the sensations that food gives us: this one bloats us, this other makes us gain weight every time … And we adapt!
Drink diet sodas
“When you drink a watered-down soda, the brain registers the sweet flavor. But since nothing happens in the blood, it triggers a desire for sugar an hour later,” explains Marie-Laure André. In addition, drinking these types of drinks maintains the attraction to sugary products and studies have even shown that they increase the risk of diabetes.
Gradually get rid of the sweet flavor by favoring homemade flavored water (with mint leaves and lemon juice, for example) and infusions without sugar. We reserve sodas (non-light) for special occasions.
3 traps we will never fall into again …
- Skip breakfast before a big dinner: bad idea, because there is a risk of compensating and eating more afterwards. So there is no question of starving preventively. We prefer a light lunch: steamed green vegetables, a source of lean protein (fish, poultry), a little starch (quinoa, lentils, rice …), and no dessert.
- Not getting enough sleep: lack of sleep tends to promote overweight When you are tired, you secrete more ghrelin, the appetite hormone, and less leptin, the satiety hormone. It is therefore important to get at least 7 to 8 hours of sleep. You can also opt for microsiestes of 5 to 20 minutes maximum.
- Binge on super foods: because they contain good fats, anti-cholesterol, or antioxidants, anti-aging, we sometimes swallow them without counting. Avocado, almonds, olive oil, cranberries, agave syrup and other smoothies … Yes, but not at will. Superfoods are good for your health in small doses!
Read also :
- Calculate your BMI with our online tool
- The spectacular weight losses of the stars
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