→ Lose Weight without Fatigue with Foods Rich in Vitamins and Minerals
To eliminate the extra pounds, sometimes the balance is sacrificed. In order to lose weight calmly, our season program reduces caloric intake without limiting our essential vitamin and mineral requirements. We all agree on one point: to lose weight, you have to eat less.
The theory is simple: one reduces its caloric intake significantly. Result, the organism draws its fuel from its reserves and the curves melt like snow in the sun.
Practice is more subtle. Those who have tried ultra-selective diets such as swallowing cabbage soup or 0% white cheese can still remember ... Because if the body knows how to cope with an energy restriction - precisely because it has reserves in adipose tissue - it suffers, on the other hand, from the slightest reduction in the intakes of certain micro nutrients.
Deficiencies weaken and slow emaciation
Every day, many substances brought by the diet contribute actively to the functioning of the organs, the muscles, the brain ... In this, they have an essential impact on our tone, our immunity, our sleep or our stress resistance : Every deficiency, even slight, immediately reverts to the state of general form. You can feel fatigue, physical or psychic, and difficulty falling asleep, have cramps, hair or brittle nails, suffer from digestive disorders , be victim of all the viruses and germs that drag ...
More surprisingly, deficiencies can prevent weight loss, or even promote a take of a few pounds. And for a number of reasons: by slowing down the functions of the body, micro nutrient deficits push the body into economy mode that is to burn fewer calories and to store the slightest discrepancy more easily. Moreover, some micro nutrients act directly on the mechanisms that control the weight by intervening in the synthesis of neuro mediators and thyroid hormones. Finally, being tired, lacking sleep, feeling stressed favor cravings.
Eat less and guarantee targeted intake
Slimming by meeting the nutritional needs of the body is therefore essential. And, good news, it's more like a balancing act than a puzzle! Above all, it is necessary to eliminate products that are rich in empty calories , that is to say, energy-rich but poor in vitamins and minerals, ie most manufactured products. And to make the most of the natural foods richest in micronutrients, namely fruits and vegetables , lean meats and fishes, cereals, vegetable oils of quality ... After all, it is question of choice, quantity and timing.
My week of menus to melt while preserving my tone
With a seasonal, balanced diet rich in nutrient-dense foods, you lose weight without sacrificing shape or immunity. At the key: less 1 to 2 kilos per week.
Monday
• Breakfast
o Coffee, tea or infusion without sugar,
o 1 kiwi,
o 1 egg shell,
o 50 g of spelled bread with 5 g of butter
• Lunch
o Endive vinaigrette (1 tbsp rapeseed oil),
o 150 g of rabbit saddle,
o Green beans steamed parsley,
o 2 small steamed potatoes,
o 100 g apple sauce homemade
• collation
o 1 yoghurt with soya nature,
o 2 dried apricots,
o 2 small squares of dark chocolate with 70% cocoa min.
• Having dinner
o Soup of various vegetables without starches,
o 150 g of papillote colin (lemon, thyme, 1 tbsp of rapeseed / olive oil),
o Broccoli steam,
o 1 pear
Tuesday
• Breakfast
o Tea, coffee or infusion without sugar,
o 1 pressed grapefruit,
o 12 almonds,
o 40 g organic sugar-free muesli with a little vegetable juice
• Lunch
o Grated carrots dressing (1 tbsp walnut oil),
o 125 g of minced steak, 5% MG,
o Jerusalem artichokes,
o 1 orange
• collation
o 100 g of 20% white cheese MG of goat or sheep,
o 1 fig,
o 2 small squares of dark chocolate with 70% cocoa min.
• Having dinner
o Soup with cabbage ,
o ¾ liter of marinated mussels,
o Green leaf salad and lemon raw beetroot and 1 tsp. To s. Of rapeseed oil,
o 1 baked apple
Wednesday
• Breakfast
o Tea, coffee or infusion without sugar,
o 1 orange,
o 2 slices of poultry ham,
o 5 crunchy buckwheat bread with 5 g butter
• Lunch
o Green lemon salad,
o 150 g mignon filet in cocotte (1 tbsp olive oil),
o spinach,
o 4 c. To s. Of semi-complete pasta,
o 150 g fresh fruit salad
• collation
o 10 almonds,
o 2 dried apricots,
o 2 small squares of dark chocolate with 70% cocoa min.
• Having dinner
o 150 g of salmon in papillote with herbs and lemon,
o Ratatouille (frozen or canned),
o 2 clementines
Thursday
• Breakfast
o Tea, coffee or infusion without sugar,
o 200 ml of cranberry juice,
o 50 g of smoked salmon,
o 50 g of rye bread with 5 g of butter
• Lunch
o Black radish chewable
o 200 g sea bream fillet in a frying pan (1 tbsp olive oil),
o Mashed cauliflower (without starch),
o 100 g apple sauce
• collation
o 1 yoghurt of goat or sheep,
o 1 fig,
o 2 small squares of dark chocolate with 70% cocoa min.
• Having dinner
o Velvety celery without starch,
o 150 g chicken escalope with herbs (1 tbsp walnut / olive oil),
o 1 slice fresh pineapple
Friday
• Breakfast
o Tea, coffee or infusion without sugar,
o 1 kiwi,
o 30 g of cheese at less than 300 calories / 100 g,
o 50 g country bread with 5 g butter
• Lunch
o Green salad and 125 g of fried poultry liver with lemon juice and 1 tsp. To s. Rapeseed oil / walnut oil,
o 50 g bread of tradition,
o 1 poached pear
• collation
o 5 walnuts,
o 2 dried apricots,
o 2 small squares of dark chocolate with 70% cocoa min.
• Having dinner
o Braised endives with mushrooms (1 tbsp olive oil),
o 2 slices of ham,
o 1 orange
Saturday
• Breakfast
o Tea or coffee without sugar,
o 12 almonds,
o 1 pressed grapefruit,
o 40 g of oatmeal with vegetable juice
• Lunch
o Broccoli salad and cauliflower vinaigrette (1 tbsp rapeseed oil / walnuts),
o 2 grilled mackerel in the oven,
o 4 c. To s. Of coral lenses,
o 150 g fresh exotic fruit salad
• collation
o 100 g of 20% white cheese MG of sheep or goat,
o 1 fig,
o 2 squares of dark chocolate with 70% cocoa min.
• Having dinner
o Soup of turnips,
o 150 g of filet of haddock in papillae thyme and lemon,
o Steamed green beans,
o 1 apple
Sunday
• Breakfast
o Tea, coffee or infusion without sugar,
o 1 kiwi,
o 50 g of bacon,
o 50 g country bread with 5 g butter
• Lunch
o Grated raw beetroot and black radish on a cheesecake bed (lemon and 1 tbsp walnut oil),
o 150 g of drumstick,
o 4 c. To s. Of quinoa,
o 150 g pineapple with spiced papillote
• collation
o 1 goat's yoghurt,
o 1 fig,
o 2 squares of dark chocolate with 70% cocoa min.
• Having dinner
o Green lemon and parsley salad,
o 1 can of sardines in olive oil,
o 2 clementines
So I flew back home last night after a whole week (Saturday through Saturday) at Disneyland. I was exceedingly nervous about my home weigh-in. (Official one tomorrow night at Kaiser.)
