The Body Mass Index (BMI) is a measure of body mass. Before thinking about a diet for weight loss, it is important to calculate it, because it is only from a BMI of 25 or more that a person is considered overweight, from 30 on talk about obesity.
According to the state of health of the population published in 2017 by the DREES, one man in two would be overweight against 41.4% for women. A situation that is explained by the change of lifestyle, more inclined to sedentarity and the transformation of society into a society of excessive consumption.
Especially since the last forty years show a change in eating habits, the pace of work, the schedules of different members of a household no longer match, the preparation time of a balanced meal is limited and so we opt for frozen dishes and fast foods that are addictive. Added to this is the lack of scruples of food manufacturers, who, in order to increase their profits, do not fail to change their basic ingredients into long-term toxic generic ingredients, in addition to loading their products with preservatives, vegetable additives and all kinds, sugars and fats.
The socio-economic level is not left out, there is correlation between the overweight and the level of financial resource, the social layer with income of less than 450 euros is more affected because it can not access balanced meals, more expensive and appropriate exercise.
Adopting a healthy diet in case of overweight is beneficial, preferably followed by a dietician, a high BMI being the cause of several cardiovascular diseases, musculoskeletal disorders such as osteoarthritis and certain types of cancer.
If you do not know where to turn, this diet is there to help you lose weight. It takes place in two cycles, seven days followed by a one-day stop before resuming. The base being simple:
Fruits: pear low in calories and high in fiber for its satiating effect, melon low in calories and rich in antioxidants in addition to helping to maintain hydration of the body, low calorie citrus fruits also, contain vitamin C which limits cellulite in addition to the feeling of satiety they offer.
Lunch and dinner consist mainly of fiber, they have a satiating effect to eat in less quantity without hunger and to avoid nibbling, they limit the absorption of lipids and carbohydrates in addition to facilitating the transit which helps to have a flat belly.
Salt should be used with great moderation as it releases dopamine into the brain. This hormone is associated with the pleasure of eating more. In addition, it is the cause of water retention, one of the causes of weight gain. It is possible to raise the taste of dishes with herbs such as herbs of Provence.
Day 1
- Breakfast: a pear, a honey biscot and a cup of green tea
- Lunch: Two boiled eggs, a green salad and ricotta
- Dinner: Light Vegetable Soup and Greek Yogurt
Day 2
- Breakfast: Half a melon, two rusks with fresh goat cheese and a cup of green tea
- Lunch: Quinoa with a drizzle of olive oil, green vegetables and a boiled egg
- Dinner: A fruit salad (the ones mentioned) and a Greek yoghurt
Day 3
- Breakfast: a bowl of oatmeal with almond milk and a fruit
- Lunch: Vegetable Omelette, Feta and Greek Yogurt
- Dinner: 150 g of baked chicken breast and a green salad, a pear
Day 4
- Breakfast: a hot drink (tea or coffee), two clementines and a wholemeal toast with fresh goat cheese
- Lunch: Quinoa with a drizzle of olive oil, green vegetables and a boiled egg
- Dinner: A fruit salad (the ones mentioned) and a Greek yoghurt
Day 5
- Breakfast: a fried egg, wholemeal bread and a half melon
- Lunch: a portion of rice with vegetables
- Dinner: vegetable soup, Greek yoghurt
Day 6
- Breakfast: a Greek yoghurt, a pear and an orange
- Lunch: Baked vegetables, ricotta and two clementines
- Dinner: a salmon fillet in the oven and vegetables
Day 7
- Breakfast: Half a grapefruit, a slice of fresh cheese bread, a Greek yoghurt
- Lunch: a portion of quinoa with vegetables au gratin
- Dinner: a fruit salad (the fruits mentioned), a Greek yoghurt
Warnings :
This diet is inappropriate for people with lactose intolerance and starch intolerance.
