Three structured meals
Our diet is too rich in fats, alcohol and sugary products, three elements responsible for our steady increase in weight. It is therefore necessary to introduce new eating habits. But one after the other, gradually, so as not to “flinch” at the scale of the task!
The “flat stomach” recommendations
– Learn to structure the three main meals to avoid cravings.
– Take at least two servings of fruit a day… but no more than four if you want to lose weight.
– Choose the least fatty pieces of meat to limit the amount of fat and degrease them before (or after) cooking.
– Choose low-fat cooking methods (steamer, pressure cooker, papillotes, non-stick frying pans, wok, etc.)
– More calcium (3 to 4 dairy products per day) … but reducing fat.
– Vegetables or pulses twice a day. Avoid vegetable-based dishes with a lipid content of more than 5g / 100g of food (see on the label).
– If you take a meal replacement, supplement it with milk, fruit and a piece of bread to prolong satiety
Advice
Do not lose sight of the fact that weight loss is always followed by a stabilization phase: after a rapid start (due to the change in our eating habits), there is always a slowdown in weight loss. As the elimination of fat is accompanied by muscle loss, the body must get used to it, new physiological balances must be put in place. But no one knows the duration of these “stages”: depending on the individual, they can range from a week to a month. The mistake to avoid is to restrict yourself further to speed up the movement. These levels are necessary, you have to keep the same diet and wait for a new reduction in weight to begin.
Some menu ideas
Salads
Beet salad with Boursin; Salmon salad with kiwi and pears; potato salad with watercress; Paris mushroom salad with peppers and mint.
Meats
Sauteed pork with cucumber; sautéed chicken with cilantro and tomato; beef stew.
Unique dishes
Scrambled eggs with fennel and smoked salmon; zucchini gratin with diced tomatoes; wheat semolina with diced turkey; pineapple and pepper chicken; diced salmon with eggplant.
Desserts
White cheese beaten with pieces of hazelnuts; watermelon-peach smoothie, plum and blackberry compote; red fruit compote with orange.
More recipes in “130 flat stomach recipes“by Dr Christophe Gouesmel, ed. Marabout.