Slimming: 12 tips to not flinch when you start a diet

SUMMARY :

What is the best diet to lose weight?
Is it really good to go on a diet?
6 tips to curb your appetite
A typical day on a diet
What foods should I cut out to lose belly fat?

What is the best diet to lose weight?

According to the annual ranking of the best diets by the American site US news, the best diet to lose weight is the method Weight Watchers (recently renamed My WW). This focuses on adopting a healthy lifestyle and improving general well-being. It rests on a point system which encourages its members to make the right food choices, without giving up pleasure. It also encourages the practice of regular physical activity and the adoption of good sleep habits. This program is complemented by virtual workshops and, for those who wish, by face-to-face meetings. The goal ? Keep your motivation so as not to flinch.

Still according to this same classification, the best diet, all criteria combined – and therefore also the best for health – is the mediterranean diet. It gives pride of place to plants, such as fruits, vegetables and legumes, but also whole grains and nuts. It also includes the consumption of fish and seafood, poultry and extra virgin olive oil.

Is it really good to go on a diet?

The topic of diets is complex and should be approached with caution. In general, it is not recommended to follow restrictive or drastic diets that exclude essential food groups, as this can lead to nutritional deficiencies and long-term health problems.

The idea of ”dieting” is often associated with weight loss, but it’s important to remember that each person has individual nutritional needs. Restrictive diets can be difficult to maintain over the long term and can lead to yo yo effect, where you quickly regain the lost weight after stopping the diet. This is the reason why it is estimated that 95% of diets fail. Even more, 2 out of 3 people who try to lose weight end up fatter than they were.

It is therefore preferable to opt for a healthy and balanced lifestyle, favoring a varied diet rich in fruits, vegetables, proteins, complex carbohydrates and good fats. And, above all, to learn to listen to your body, and therefore to reconnect with your feelings of hunger and satiety: this is the principle of intuitive eating. To find out more, you can listen to the third episode of the Grossophobia podcast. It is also important to exercise regularly to maintain good physical and mental health.

6 tips to curb your appetite

The easiest trick not to crack when you go on a diet? Eat an apple before sitting down to eat ! It was an American dietician, Tammi Flynn, who came up with this idea to help a patient who couldn’t lose weight. She suggested that he eat an apple before each meal, without changing anything else in his diet. Result: less 2.3 kg in 1 week because this habit helps “big eaters” to moderate their appetite and this without any frustration.

Of course, there are other tricks that can help you lose weight, without going hungry:

Belly Breathing: so as not to start snacking on returning from the office, as soon as you cross the threshold of your door, you force yourself to do 5 minutes of abdominal breathing before anything else. This little break before starting the evening helps to avoid urges.
A snow white to “cunning” : Big appetites prefer full plates! To give volume to yogurts, cottage cheeses and other compotes, add an egg white beaten stiff. Result: a good portion with zero carbohydrates and proteins.
Every day (a few) 5 different fruits and vegetables. Because they are rich in fiber and diuretic compounds, we increase our consumption of fruits and vegetables (ideally, organic). In addition to their intake of vitamins and minerals, their soluble fibers give them appetite suppressant properties. Once in the stomach, they swell with liquid and provide a feeling of fullness.
Zero alcohol. “Empty” calories, an acidifying effect, a high glycemic load… Alcohol is of no interest to our body. If a glass of red wine can bring antioxidant tannins, a mojito or a pina colada will settle directly in the dimples.
Avoid the trap of the TV set: when you’re a football fan or addicted to a TV series, a TV set is very pleasant. Problem: captivated by the small screen, the brain no longer pays attention to the quantity of food swallowed and signals of satiety are no longer transmitted to the rest of the body. If you really want to dine on a platter, the solution is to prepare a real meal that is easy to eat: mini vegetable skewers as a starter, cold dish (no need to get up to reheat) served on a plate, fruit salad . And we don’t get up at the pub break to replenish the set.

A typical day on a diet

>> Breakfast: between 7 a.m. and 8 a.m. (if you do not work staggered hours)

Coffee or tea without sugar – 1 plain yoghurt or 1 bowl of cottage cheese – 1 fruit or 1 compote – 70 g of bread with a little butter and a hint of jam, or 40 g of sugar-free breakfast cereals such as muesli granola or rolled oats.

>> Lunch: between 12 p.m. and 1 p.m.

Crudités – Meat or fish accompanied by equal parts vegetables and starches – A little bread – A portion of cheese or dairy – 1 piece of fruit – Drink water.

>> Dinner: around 20h

Meat, fish or eggs accompanied by vegetables and starchy foods (half, half) – 1 dairy or cheese (if you did not eat any for lunch) – 1 fruit – Drink water.

What foods should I cut out to lose belly fat?

You don’t have to completely cut out food groups to lose belly fat the healthy way. The most effective approach is to eat a balanced diet, avoid excess calories and focus on healthy food choices. That said, here are some foods to eat in moderation to promote belly loss:

sugary drinks : Limit or avoid soft drinks, sugary fruit juices and energy drinks that contain added sugars and empty calories.
Foods high in added sugars : Reduce your consumption of sweets, pastries, confectionery and products containing high fructose corn syrup.
Fatty and fried foods : Limit the consumption of fried foods, fast foods and foods high in trans fats and saturated fats.
Refined carbohydrates : Reduce the consumption of white flour products, such as white bread, refined pasta and biscuits. Prioritize complex carbohydrates, such as whole grains, brown rice and legumes.
Foods high in salt : Reduce the consumption of processed foods and salty snacks, as too much salt can lead to water retention and belly swelling.
Alcoholic beverages : Limit alcohol consumption, as it can be high in calories and promote the storage of abdominal fat.

In addition to watching your diet, it is important to maintain regular physical activity. Exercise helps burn calories, build muscle, and improve metabolism, which can aid in abdominal fat loss.

Does pasta make your stomach bloat?

Pasta can make your stomach bloat, but it depends on several factors, including the amount eaten, the preparation of the pasta, and the digestive sensitivity of each individual.

Pasta is high in carbohydrates, especially starch, which can be slowly digested by the body. If you consume a large amount of pasta at one time, it can cause your stomach to temporarily increase in size, which can make your belly feel more bloated.

In addition, some people may be sensitive to gluten, a protein found in wheat, which is one of the main ingredients of pasta. People with gluten sensitivity or celiac disease may experience bloating and abdominal discomfort after consuming pasta containing gluten.

To avoid bloating, here are some tips:

Eat pasta in reasonable amounts to avoid overloading your stomach.
Choose whole wheat pasta, which is richer in fibre.
Chew food well, it helps digestion.
Avoid fatty and creamy sauces, prefer light sauces based on vegetables or tomatoes.
Be mindful of your personal sensitivities: If you notice that pasta regularly causes you bloating or discomfort, you might consider replacing it with gluten-free or vegetable-based alternatives.

Our experts :

Dr. Laurence Plumey, nutritionist, at Necker Hospital, at the Reference Center for Childhood Obesity (Paris)
Delphine Charret, nutritionist dietitian in Fontaine (38)

Read also :