N ° 1: fruits and vegetables

" Fruits and vegetables are slimming allies with their fiber, minerals and vitamins," explains Florence Chiron, dietician at La Roche-Posay SPA. Even fruits, sometimes criticized for their sugar content, prove to be good allies: in snacking, it is better to eat a banana than a chocolate bar!

Fruits and vegetables that we do not miss to add to its shopping list:

- the zucchini for its diuretic virtues (22 kcal per 100g),
- pepper for its richness in vitamins (26 kcal per 100g)
- the radish for its digestive virtues (16 kcal per 100g)
Cucumber composed of 96% water (12 kcal per 100g)
- apple , rich in satiating pectin (50 kcal per 100g)
- lemon , for its detox effect (26 kcal per 100g)

N ° 2: protein foods

Among the nutrients we need each day and which we can not do without (even under the pretext regime) proteins. They nourish our muscles and really satisfy us. They are found especially in animal products such as meat, fish, eggs, dairy products.

But often they also rub shoulders with fat that we do not necessarily need (for health, it is better to choose fats from the plant world ). So, to lose a few pounds, without being hungry, we choose lean proteins:

- 0% and unsweetened dairy products
- white meat
- ham
- the meat of the grisons
- fish like cod, sole ...
- crustaceans and seafood (without mayo ...)

Another option is the proteins found in plants. They are found especially in legumes such as lentils, soybeans, split peas, beans ... With that we are really stalled. And, contrary to popular belief, these foods do not make you fat.

# 3: natural foods

To lose weight quickly and sustainably, we focus on natural foods that are nutritious unlike processed foods that contain many elements of little interest (preservatives, sugars, saturated fats, sweeteners).

Thus, while oatmeal is high in fiber and regulates cholesterol, the refined versions found in roasted cereals and enriched with chocolate no longer have the same virtues and are loaded into sugars. Another example: an apple gives us 72 calories and 3 grams of fiber against 120 calories and 0 fiber for a glass of apple juice (100% natural, no added sugar). In short, we prefer "raw" foods.

Of course, cooking is also important if you want to lose some weight. We avoid bathing food in butter or oil ...

The extra thing: you chew your food and eat slowly because it takes on average 20 minutes for our brain to understand that we are full.