The choice of food
We must eliminate refined industrial products from our diet and promote raw, unprocessed foods of local origin.
“It is essential for anyone wishing to optimize their state of health, their performance or control their weight to favor carbohydrate foods with a low GI”, explains Anthony Berthou, nutritionist.
We choose unrefined and unprocessed cereal products: semi-complete or complete cereals preferably of organic origin, quinoa, semi-complete basmati rice and products made with complete or semi-complete flour, legumes (lentils , broad beans, dried beans, chickpeas, split peas, soy). We eat fiber (vegetable) with each meal and favor sourdough bread made from wholemeal or semi-wholemeal flour, preferably of biological origin, cereals, rye, buckwheat. Eliminate refined white sugar.
We stock up on good fats, omega 3 present in olive, flaxseed, rapeseed and walnut oils, in oilseeds (California almonds) and in fatty fish and we eliminate often hidden trans fatty acids in refined industrial products.
Distribution of food throughout the day
For a better general shape, appetite regulation and better vigilance during the day, we add proteins (a soft-boiled egg) and good fats at breakfast and we eliminate sugar.
We choose sourdough bread made from wholemeal flour, traditional muesli or even red beans and we limit white bread, puffed cereals, jam and honey and extruded products: crackers, rusks. We favor fruit richer in fiber and nutrients than juice.
“The presence of animal proteins, often associated with fats, makes it possible to reduce the rate of assimilation of carbohydrate foods eaten at breakfast, by increasing the digestion time and reducing the glycemic index of these foods” explains Anthony Berthou.
At noon, the meal should consist of a share of protein, vegetables and a little cereal and can end with a yogurt or a square of chocolate. In the evening, the menu must be vegetarian. If you need a snack, you can fuel up with a handful of California almonds.
Take care of your intestinal ecosystem
Our intestine is home to 200 million neurons, 70% of our immune system and 100,000 billion bacteria that play a role in our health, our mood and in epigenetics (effect of the environment (food, physical activity, mood) on our genes, so it is essential to take care of them.
The intestinal flora is established from birth. Over time, we can regulate it, but we cannot restore it. Good habits should be taken from an early age.
To avoid attacking the intestinal mucosa, it is recommended to chew food, drink 1.5 liters of water a day and for sensitive people to avoid gluten and cow’s milk.
In order not to disturb the intestinal flora, it is necessary to be careful with antibiotics. As part of this type of treatment, you must balance your diet with probiotics.
Get your body moving
It is essential to get your body back in action. “Our body is not made to remain sedentary, to feed on a diet devoid of micronutrients and to undergo permanent stress. The human genome has evolved by less than 0.01% in more than 10,000 years: it has therefore not been able to adapt to the sedentary lifestyle and the plethoric diet that the empty calorie industry has been offering for several decades. , recalls Anthony Berthou.
It is recommended to have 20 minutes of sports activity a day at least 5 times a week. To get back to sport, we first look for a fun activity. Once you have overcome the discomfort zone and observed the benefits, you structure your sports schedule.
Keep these new good habits for a long time
To maintain these good habits over time, and obtain long-term results for both health and figure, it is necessary to modify your diet gradually, taking pleasure without feeling guilty when deviations and repeating.
The repetition will allow a “reprogramming of the unconscious” and detoxification. Over time, these new habits will become reflexes. “We need repetition to integrate these new habits into a health and weight loss logic,” explains Anthony Berthou, nutritionist.
This new diet will gradually change your cravings and allow you to rediscover the taste of the original flavor, and enter a virtuous circle. Without thinking about it, you will no longer want to eat industrial products that are too fatty, too salty and too sweet. But it is necessary to accept that this stage is put in place gradually, and to accept the differences without feeling guilty. “There is no miracle food, no miracle diet, your three allies are time, repetition and pleasure” concludes Anthony Berthou.
Read also:
Eat better to live longer in good health
Sugar-free sweet desserts
We enjoy desserts… with vegetables!
