Slimming: 5 tricky cases, 5 solutions

1. I’m a vegetarian and I’m gaining weight

Becoming a vegetarian cannot be improvised. It is not a question of removing meat from your plate and increasing the quantity of white pasta, white bread or white rice, foods with a high glycemic index which do not satiate for long and which are easily stored. Another common mistake: eating a lot of cheese and nuts which, of course, provide protein, but are very fatty and therefore very caloric, to be consumed in moderation!

Advice from the dietitian. Do not embark on a vegetarian diet without informing yourself, there are now many books on the subject (with gourmet recipes). The base is to combine cereals (preferably whole) with pulses. For example: rice + lentils, semolina + chickpeas, corn + kidney beans. Serve with a good portion of fresh vegetables. For dessert, a fruit and/or dairy product, as for omnivores. And think of the small handful (30 g per day) of nuts, to slip into recipes or as a snack.

2. I work staggered hours

Physiologically, we are made to be active during the day and to sleep at night. When we have staggered schedules, all our rhythms are disturbed, starting with that of our diet. Working at night leads to sweet snacking (biscuits, bars, etc.), to hold on. The lack of sleep and the stress induced by these staggered schedules promote sweet cravings. Unstructured and poorly composed meals are the open door to weight gain.

Advice from the dietitian. It is important to maintain the rhythm of 3 meals a day, possibly with a snack. For example, if you work at night, you must have a full dinner before leaving (with proteins, starches, vegetables), a breakfast when you get home before going to bed and a lunch when you wake up. You can, if you want, provide a snack during work, but it must be protein (proteins promote the secretion of dopamine, neurotransmitter of awakening) and low in sugar (which contributes to falling asleep).

3. I don’t have time and I eat ready meals

Prepared meals are very practical, all you have to do is heat them up for a few minutes in the microwave and it’s ready. No waste of time, no cooking and almost no dishes, the dream. The in-store offer is also very wide: lasagna, veal blanquette, paella, Shepherd’s pie, tartiflette, Basque chicken… there’s plenty to choose from. Except that obviously there is a but: first of all it’s often not very good, bland and quite soft, without texture; then it is rarely balanced. There is often too much fat, salt and additives, and not enough fiber and protein (the very ones that ensure satiety).

Advice from the dietitian. Prepared meals must remain occasional repairs. On a daily basis, if you really don’t have time, opt for assembly cooking, with minimally processed products. Compose your plate with a source of protein (white ham, hard-boiled egg, canned sardines, diced smoked tofu, etc.), a starchy food (canned lentils, chickpeas, precooked quinoa, quick couscous, etc.) and vegetables (cherry tomatoes, radishes, bagged salad, frozen vegetables cooked in 5 minutes, etc.).

4. I’m on a very low calorie diet

We need an average of 2000 calories per day. Bringing only 1500, 1200, even 1000 calories per day to your body is to manhandle it, with deleterious consequences contrary to those sought. Indeed, when the body is deprived, it goes into energy saving mode and lowers its basal metabolism (the calories expended at rest). So that after a while, even by eating less, we no longer lose weight. And as soon as we start eating a little more, our body will store more in anticipation of other deprivations. Everything you swallow is easily stored, hence the risk in the end of gaining more weight than before!

Advice from the dietitian. If you are looking to lose weight, you have to analyze your starting diet and see what you can change, without upsetting everything and especially by going very gradually. For a lasting effect, take your time and respect your tastes (without imposing good/bad lists on yourself). Consulting a nutritionist or dietitian can help find the right solutions.

5. I bet everything on food

Take organic products, reduce meat consumption, avoid foods with additives, favor local fruits and vegetables… some people are very careful about what they buy, try to do the best for their health and the planet, and despite everything get fat. For what ? Because, to keep the line, not everything is played out on the plate. In fact, three elements are important: sleep, physical activity and diet. If we lack sleep, we will be hungrier and less inclined to move. If you sit behind your computer all day, you will have less good sleep and you will burn fewer calories.

Advice from the dietitian. You should not bet everything on your food choices, but have a healthy lifestyle in general. Sleep 7 to 9 hours a night, practice at least 30 minutes to 1 hour of physical activity a day and, of course, eat a varied and balanced diet. The good news is that with a healthy lifestyle, small occasional deviations (parties, restaurant outings, etc.) will have no effect on the line.

Our expert: Marie-Laure André, dietitian

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