• The creed

Compensate any deviation by a judicious system of nutritional recovery, to neutralize the caloric bonus swallowed and it does not translate into kilos

Vinciane, 32, 9 kg lost, stabilized at 56 kg for 1.65 m since 1 year: "My reaction, when the specialist told me that I could crack on what makes me salivate, even if it's rich in butter or sugar, and be thin? The good joke! I was fourteen yoyo out to deprive myself of everything with, finally, 7.5 kg too much, we would not get me! But it is the truth: I lost more than I had taken without restricting myself. I "catch up" with the next meal or the next day by eating only fish (fresh, frozen or canned). Proteins are like an andidote. For a meal, I alternate the flavors of two different fish. For example, 1 pad of cod 1 fillet of salmon, grilled or cooked in foil with just coriander and lemon, or 4 to 5 fillets of red mullet 1 box of 5 sardines or scallops prawns. At the restaurant, I order oysters or a tartare from the sea and then a fish dish. I am largely stalled with a ration of 300 to 350 g. At the end of the day, my stomach flattens. I feel that my body is self-regulating. Since these crops, I feel actress of my weight. I respect my body. I am no longer the girl in check. "

  • Rule

"The pleasure must remain primordial, otherwise it is untenable in the long term. No way to deprive yourself of anything! After a gap, the next day, we counter, so we do not store, "said the dietetic Didier Guého.

The keys

  • After a lipid difference at dinner: (cold cuts, cheese, frying, lamb ...), we compose our meals the next day exclusively with proteins and vegetables.
  • After a carbohydrate difference at dinner (starch, pizza, bread, biscuits, alcohol ...), the next day, two options. A 100% fruit day, consisting of a large portion of cooked apples (homemade compote or baked apple) and fresh fruits (except mango, banana, cherries, pineapple, grapes), or a detox day combining only vegetables and fruits. fruits.
  • After a lipid and carbohydrate difference at dinner: (mellow chocolate, gratin dauphinois, ice cream ...), an alternative. A day 100% protein or a day combining exclusively vegetables and fruits.
  • After a lipid and / or carbohydrate gap at lunch: compensate the same evening with a single dish of 130 to 150 g of white meat, poultry or white fish associated with vegetables cooked at will.
  • Drink 1.5 liters of water over the course of the day with a lemon or yellow lemon, without sweetener or sugar. Climb to 2 l for the day 100% protein.

A typical post-fat shift day

  • Breakfast: 1 to 2 yogurts or 1 to 2 boiled eggs or 1 to 3 slices of ham or 1 omelette with ham 1 bowl of vegetable soup.
  • Lunch: In starter, crudités or proteins (crab, white tuna, 10 to 12 shrimps) 200 g of white meat or fish 200 g of cooked vegetables (1/2 plate of cooked endive, leeks, spinach, zucchini and broccoli with pro-transit fiber) 1 yoghurt or faisselle (cow, sheep, goat or soya).
  • Taste 1 yoghurt or 1 slice of ham or 3 slices of black radish with lemon juice and pepper (to reduce the spiciness) 1 infusion (artichoke, fennel).
  • Dinner 130 to 150 g of white meat or poultry, or white fish 130 g of cooked vegetables (5 tablespoons) or 1 bowl of frozen zucchini soup (without potatoes) or vegetable gazpacho (celery, fennel, turnip, leek zucchini).

Post-carbohydrate shift type day

  • Option 1: 100% fruit

Breakfast: 1 large bowl of applesauce, for the intestinal detoxifying benefit of boiled apples.

Lunch, snack, dinner: 1 fruit salad (kiwi, pear, raspberry, strawberry ...) or 2 trays of raspberries or 10 strawberries 1 large bowl of compote or 2 baked apples tea or green tea.

  • Option 2: Vegetables fruits

Breakfast: Fruit salad applesauce or baked apple.

Lunch 1 plate of cooked vegetables 1 plate of raw vegetables vinaigrette.

Taste 1 tray of cherry tomatoes 3 slices of black radish or 6 pink radishes cauliflower florets or any other vegetable (except raw carrot, cellulite vector) green tea.

Dinner 1 large bowl of iced cucumber-mint soup or vegetables 1 plate mixing raw vegetables and cooked vegetables (tomato, mushrooms, broccoli).

Post-gap type day for lipid and carbohydrate

  • Option 1: 100% protein

Breakfast: 1 to 2 yogurts or 1 to 2 slices of ham (chicken, turkey, pork) or 2 eggs.

Lunch: Up to 400 g of protein: fish, white meat, poultry, seafood or white omelette (4 white for 1 yellow herbs or 1 tip of gomasio (crushed sesame) or tandori masala.

Taste: 2 to 3 slices of ham or 2 faisselles green tea .

Dinner: Up to 300 g of protein.If you continue on a second day, add a fruit at breakfast 1/2 plate of vegetables for lunch or dinner.

  • Option 2: Vegetables fruits

Same as option 2 post-carbohydrate previous.