In the last article in the “lose weight for good!” series. » I will teach you how to organize your meals to promote digestion and stay in shape.
Respecting the physiological functioning of our body is the alpha and omega of a healthy diet.
At the start of meals avoid liquid dishes. This is counterproductive from a digestion point of view because the liquid will dilute the gastric juice. We find this principle in traditional Chinese cuisine: soups are consumed in the middle or at the end of a meal. At the start of meals she recommends solid foods: they are more difficult to digest and, therefore, require the maximum concentration of gastric juice.
Another principle of Chinese cooking is also based on respect and understanding of physiology: avoid dishes that are too hot which damage the walls of the stomach. The temperature of the food should not exceed 38°, i.e. body temperature.
Start your meal with green salads. This generic term covers a wide variety of plants including endive, young spinach, young beet leaves, arugula, etc. It is a true treasure of nature for female beauty and figure. They contain 80% water and only have 15 calories per 100 grams. At the same time, salads are rich in mineral salts and vitamins. Season your salads with cold-pressed vegetable oils. You have a wide choice between olive oil, sesame oil, rapeseed oil, walnut oil, linseed oil etc. Given their impact on your health and beauty, prefer organic oils.
Another tip: at the restaurant ask to accompany your dish with vegetables without sauce (it is often prepared with mayonnaise, crème fraîche, butter and contains gluten). Instead, opt for cold-pressed olive oil and balsamic vinegar. With these ingredients you can prepare a seasoning to your taste without consequences for your figure!
Avoid drinking during the meal and for 40 minutes afterwards. This could slow down digestion. At the end of a meal treat yourself to a cup of coffee. This drink promotes digestion.
Between meals opt for green tea or hibiscus tea to burn fat.
AS A BONUS, A LITTLE PHYSIOLOGICAL TIP
It is our brain that sends us hunger signals. It is a fact. So where is the trick? Know that the feeling of satiety only arrives at the end of 20 minutes after the start of the meal! Conclusion: the first 20 minutes play a decisive role in controlling our weight. That is to say, even if you are very hungry for the first 20 minutes, take your time and eat slowly! Take breaks and chew well. This also promotes digestion and activates metabolism. After 20 minutes stop eating and listen to your body. Are you still hungry? Are you full? Do you continue the meal out of necessity or greed? Do you really need it?
Now that you know this tip, make good use of these first 20 minutes and the results will not be long in coming!
If all your efforts do not bear fruit, consult an endocrinologist for your hormonal assessment as well as a dietitian or a naturopath. They will analyze your food intolerances and study your physiological particularities in order to offer you a personalized diet adapted to your problems.
Mila Bichart
Naturopath
Paris