"Making good food combinations and focusing on the right food choices allows you to lose weight and stay hungry between meals, without deficiencies or energy loss since you eat varied at three meals," says Laurence Plumey, nutritionist and author of the "Great book of food" (Eyrolles edition).
So to get rid of a few pounds without making a diet (and the key to learn to eat balanced) we put on winning nutritional combinations.
The main food alliances to lose weight over time
- Protein vegetables (cooked or raw)
The first (meat, poultry, fish, eggs) cut hunger lastingly while unleashing the degradation of fat, because 30% of calories are immediately burned to digest them as their assimilation is laborious for the body (six times more than for lipids and carbohydrates).
Result: the basic metabolism is running at full speed. As a bonus, they clog the aqueous leaks of the vessels, causing water retention . The fibers of vegetables provide, for their part, an immediate satiation effect for a minimum calorie bill.
For lunch and dinner (the protein portion will be reduced to dinner, 2 eggs omelette or 2 slices of ham or 100 g of fish).
- Starch vegetables at will protein
Bulgur fennel, ratatouille whole rice or basmati, because although "white", its glycemic index is low.
Not only starchy foods do not make you fat, but this combination prevents any risk of impulses between meals by satiating a long time. The benefit of plant fibers is, in fact, increased tenfold over several hours by carbohydrates with a low glycemic index of starchy foods.
The ideal: a starch or bread with each meal (in the evening, 1 slice of bread for example).
- Cheese vegetables once a day
Vegetables such as rocket, endives, spinach leaves and green beans reduce lipid absorption.
It also aims the richness of potassium asparagus spikes, lamb's lettuce, mushrooms and tomato, in order to balance the sodium-potassium ratio in the cell walls, especially if one is prone to edema.
- Shellfish crustaceans
We associate them with bread, especially if we like sugar. The molluscs are stuffed with zinc, a regulator of blood sugar.
- 0% white cheese oatmeal cinnamon at high dose as a snack (1 to 2 teaspoons per day)
The polyphenols of the spice delay the blood sugar, thus limiting the conversion of sugars into fat. While the oat fibers promote satiety .
- Bread vegetables
If you are an addict to bread , this duet can enjoy a half baguette a day, or 100 to 150 g (or the equivalent in cereal bread or full).
To be spread over 2 or 3 meals.
The condition: do not consume starchy foods at the same meal, it is one or the other.
- Legumes cereals
This is the perfect duo of vegetable proteins in main course.
Once combined, legumes (lentils, white or red beans, chickpeas ...) whole grains (bulgur, pasta, rice, buckwheat ...) provide all the amino acids present in animal proteins and replace advantageously meat, more lipid, once or twice a week: polenta red beans, wheat semolina chickpeas, lentils rice.
- Algae what we want
Appetite suppressant version: one couple infusion or 1 tea agar-agar, its fibers swell in the stomach and stall "empty".
Gourmet version: Dulse seaweed raw vegetables or steamed vegetables or an omelette. Dulse zero lipids, ultra-dense in vegetable protein and fiber for 1 calorie 100 g are cooked in the same vegetable vegetables: steam or raw, with spices.
- Pasta vegetables proteins
For a draining effect, add purple artichokes, zucchini tagliatelle or cucumber dice, anti-cellulite virtues .
To counteract sweet cravings, slices of turkey, salmon, tuna crumbs, sardines or a salad of lamb's lettuce are added.
All are precursors of serotonin, which orchestrates the emotional balance.
Which meats to favor?
All are equivalent protein side: 25 to 28 g per 100 g.
The lighter poultry is turkey, chicken breast, chicken leg without skin.
In the pig, we prefer the ham cooked without rind or raw country, lean bacon, filet mignon.
On the beef side, we target Grisons meat, rump steak, filet, rib eye, 5% ground beef, bib and roast beef.
In the veal, we put on the grilled escalope, the hock for osso bucco and the tenderloin
Fish: which to consume?
Fats are as indispensable as lean for their omega 3s and vitamin D.
Detailed review of meager (71 to 118 cal / 100 g): haddock, cod, monkfish, sea bream, red mullet, seabass, turbot, mussels, crab.
Fats (from 128 to 210 cal / 100 g): trout, mackerel, sardines, tuna, herring and salmon (8% fat for wild versus 25% for livestock).
And seafood? Open bar, it's at will!
Am I allowed to eat all the fruits?
The least sugary to optimize their density in fiber and vitamins without penalizing the silhouette: raspberries, currants, black currants, blackberries, strawberries, melon, kiwi, rhubarb (5 to 9%) and apple, orange, peach, nectarine, pear ( 10 to 13%).
And cheese, is it ok?
Yes, but those rich in water, which reduce by 25% the lipid bill: fresh goat, sheep's bush, Carré Frais Gervais 0%, Saint-Moret fresh.
Testimony: Nadera, 27 years old, 6.5 kg lost stabilized at 66 kg for 1.71 m since 7 months
"I needed a lot of food, and since I did not know the properties of food, I added anything to a meal.
I took dietetic classes and since I juggle: to maintain my line with my big appetite, I favor the lean proteins that grill the most calories, like white fish or poultry, and I always complete with many vegetables . So, I have my account for three times nothing in calories .
If I want to be quiet all afternoon, because I'm in a work meeting outside and therefore without a break snack (yoghurt with a low-calorie fruit, in general), I eat starchy food digest slowly with vegetables. It shortcuts 100% the "cravings" that I had before between two meals and I'm no longer stunned with fatigue . As I only eat what I expect, I do not get fat anymore.
In fact, I lost quite slowly, 1 to 1.5 kg per month, but I did not have to change power. It became my way of feeding me, not a diet. "
