To slim down without deprivation

To treat yourself to a glass of wine during a meal: forget the fruit provided for dessert (see menu below).
To savor 6 squares of chocolate: skip your fat quota all day.
For 3 squares of chocolate: barter the fruit of the dessert.

For 1 slice of bread: ignore your portion of cheese or yoghurt. "In starter phase, this barter must remain an exception," advises nutritionist Jean-Michel Cohen, author of "Objectif minceur" (Flammarion edition).
For 1 part apple pie: eliminate starch cheese fat all day.

Noctambule? Yes at supper, eating late does not make you fat "The Spanish dine late and are not bigger than the English, who sit at 17 hours and make a good breakfast," annoys behavioral nutritionist Jean-Philippe Zermati, co-author of "Diet dictatorship: pay attention! (Odile Jacob ed.) Just slow down the tempo, we eat more when we engulf, because it takes 20 minutes to cerebral signals of satiety to settle.

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Slim with flowers

Flower power
Bring edible flowers to your vegetables or salads. It's beautiful, it's organic, it's worth zero calories and it's the brain. This triggers the satiety signal early. In organic stores or in the vegetables department of supermarkets.

A knob of butter, a dash of oil or a pinch of cheese
At microdose, lipids slow down the rate of intestinal absorption and carbohydrates are assimilated smoothly.
Chantilly trompe-l'œil Raise "in snow" a bowl of 20% cottage cheese or 2 0% Bulgarian yogurts mixed with 1 sachet of vanilla sugar, pouring 25 cl of ultra-iced water.

Terrines, mosses and bavarois featherweight
Agar-agar is the vegetable version of gelatin. It swells six times more. As it curbs, in addition, the passage of sugars in the blood, zero storage in sight. In antifringale trick: scatter a bag in a cup of tea, soup or infusion, its taste is neutral. In dietary groceries.

Flambé or simmer
The alcohol goes up in smoke, its calories with. Only vegetables and meats capture the aroma. In replacement of the oil, you discounte automatically 125 Cal.

Anti-weight tips

Your tranquil strength against water and anti-grease
Protein (tofu, eggs, poultry, meat, fish, dairy products). True anti-fatigue patches, they ensure stability of the body's aqueous flow and maintain muscle mass by preventing fat from playing squatters. Without your daily quota, the body is powerless to contain the water and harden the muscles. "The ideal is to put the digestive machine on the road four times a day (3 meals 1 snack), but without eating more than hunger," advises Dr. France Aubry, author of "lose weight according to your curves" (ed. Albin Michel). At what dose? 1 g of natural protein per kilo of your weight. 60 kg on the scale? Bet on 60g of protein per day. Detail review: you can find 30 g in 1/2 big pot of cottage cheese, 1 tofu pavé, 150 g of fish, poultry or meat, 3 eggs, 5 to 6 yogurts, 10 sticks of surimi.

Consult your gynecologist
"The prescription of a pill can sometimes rebalance the hormonal excesses related to premenopause," says gynecologist Marianne Buhler.

Glutton stop-appetite tip
"Serve half of what you intended to eat and chew slowly. If you are still hungry, take the other half, but you will be surprised to see that you may be already full, "suggests Dr. Jocelyne Raison, endocrinologist and nutritionist, author of" lose weight for dummies "(First Edition). ).

Salt-defense
7 g of salt can moor 1 l of water in the tissues. Take fleur de sel, the fineness of the crystals allows to distill only a cloud.

Do not skimp on the bottle!
Drink 1.5 liters of water a day. And force on the diuretic headliners on your plate: parsley, watercress, asparagus, artichoke, fennel, leek, cucumber.

Choose light foods

Free exchange
Black pudding (324 Cal) against white pudding (181 Cal). Pâté de foie (187 Cal) against rabbit terrine (137 Cal). Gratin dauphinois (381 Cal) against sauerkraut (165 Cal). County (160 Cal) against Brie (132 Cal) or Camembert (106 Cal). Dry goat (186 Cal) against fresh goat (32 Cal) or Fresh Square Gervais 0% (22 Cal). The more fresh the cheese is, the more water it has, the less fat it is. The compact pastes are filled with lipids.

Foie gras (230 Cal share) against 12 oysters (110 Cal) or 1 slice of smoked salmon (74 Cal. No fatter than fresh: 10 g per 100 g). 1 millefeuille (422 Cal) against 1 flash (250 Cal). 1 chocolate mousse (445 Cal) against 1 floating island (125 Cal). 1 C. to c. Nutella (133 Cal) against 1 tbsp. to c. of brown cream (48 Cal). 1 muffin (350 Cal) against 2 slices of gingerbread (140 Cal). 1 cup of sweet champagne (120 Cal) against raw champagne (70 Cal).

The sweets pass incognito at the end of the meal
Because of bottling, glucose, mixed with all nutrients, including fiber (vegetables, whole grains ...), must wait its turn to creep into the bloodstream. Private sprint with glycemic peak at the key, we do not store.

SOS big gap
Before or after, on two meals: 3 boiled eggs or 1 omelette with 4 whites and 1 yolk 1 faisselle or 1 yogurt 0% at will: cooked green vegetables or crudités without oil (except beet and corn).

Elephantine!
They are thought to be light, the Vichy carrots, but they hide a glyx of pachyderm (85). A calorie attack almost equal with mash (90) and fries (95). The fault with cooking, which breaks the structure of the starch. To lower their glyx, eat them raw (35). As for the potato field dress (65), its skin protects it. In fact, never rice and quick-cooking pasta.

My slimming aids

A destocking-remodeling to dislodge fat without mood while toning the glamor of your curves with CLA.
Two options: added to chromium, insulin-regulating co-pilot in new Oenobiol Allure & Minceur capsules or ultra-concentrated 1250 mg capsule to leave no escape from fat mobilization with Tonalin CLA 1250 mg, Solgar.
Crunchy chocolate-grape crispy bites rich in protein to crack without biting your fingers thanks to the green coffee that slows the absorption of carbohydrates. XL-S Nutrition, from Omega Pharma.

A concentrate of digestive enzymes to help the stomach and remove any variable geometry postrepas. Digestive Enzyme Capsules, from Solgar.

Fat sensors
The principle ? To imprison the lipids of food and to eliminate them without being assimilated. Marine version: chitosan, shell of crustaceans. One tablet 10 minutes before eating. Vegetable version: a Mexican cactus, the nopal, sugar scavenger in addition to lipids. Our selection: Chitosan Complex 1000, from Oligocaps; XL-S Calories Control, from Omega Pharma or Mincifine Nopal, from Fleurance Nature.

A booster of abdominal lipolysis lined with an anti-water green coffee and flaxseed in Oenobiol 45 Weight loss.

A phyto-infiltrating cocktail Centella asiatica and orthosiphon (1 capsule each morning). To disentangle the water from the tissues and give a boost to the venous circulation, 1 capsule of ash or field horsetail or boldo 1 second of red vine or horse chestnut or butcher's broom or sweetclover.

My diet base

Breakfast
1 tea or 1 unsweetened or sweetened coffee 1 slice of wholemeal bread or black 1 micron of butter (for vitamin A) 1 slice of lean ham or turkey 1 yogurt 0% or 2 small Swiss 0% or 1 Fresh Square Gervais 0%.
From the second week: add 1 fresh fruit or 1 stewed rhubarb with no added sugar or 1 baked apple with cinnamon or 1 poached peach with verbena.

Lunch & dinner time
Water, green tea, infusion at will. Chews salad at will 1 tbsp. to c. lightened seasoning or 1 tomato 25 g of mozzarella basil or 10 pink radishes with salt crunch or 1/2 grapefruit or 1 bowl of vegetable soup (without starchy foods or MG). 2 duck aiguillettes (125 g) pan-fried without MG zucchini tagliatelle or mushrooms OR 6 gambas 100 g spinach 100 g peppers stewed OR 150 g cod fennel sauteed without MG ginger grated zest of lime OR 150 g of grilled chicken breast ratatouille without MG OR 1 aubergine stuffed with natural tuna. 1 yogurt 0% or 1 cottage cheese 0% noon OR evening: 1 fresh or cooked fruit. From the third week, reintroduce 3 tbsp. to s. of starchy foods on two lunches. From then on, it is fruit or starch by meal, not both, the sweet bill would be, if not pachydermic.

A white day a week
Noon: 200 g of white fish (place, whiting, hake, cod) or 200 g of poultry leek whites or celery or cauliflower 1 pear or 1 white peach or 1 apple. Evening: 200 g of white cheese 20% 2 faisselles or 2 natural yogurts cinnamon or honey.

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