Lose 20 kilos: food rediscalating menu

Hi Lucile! I tend to increase in weight, which food program do we recommend? I do 70 kg for 1.50 me I am 50 years old. I will need to lose weight of about 20 kg … Thanks, Marie.

Food Ribilantion, the case of Marie

Thanks Marie for this message. Your 31 BMI translates a slight obesity and, even if this figure is only an indicator, a loss of 10-12 kilos could be useful for health and well-being. All at the time, however, it is prepared Progressive objectives Before losing 20 pounds all at once!

AND Food Ribilantion with complete menus It will gradually help you lose weight, without Yoyo effect! The important thing is to really stabilize your shape, find a harmonious silhouette and feel good with the skin, remaining in agreement with its physiology and needs of its metabolism.

To lose 20 kilos you have to eat!

The classic error when you want to thin about 10 or 20 kg is to make a drastic slimming diet and Limit your portions. Don’t do it! It is necessary Give your body what it needs.

It’s like putting fuel in the car. To go on, it is mandatory to have energy! In addition, restrictions lead to frustrations (worse the feeling of good weight loss) is an unsustainable long -term diet.

Also remember to hydrate you, drink enough and pay attention to the false promises of coffee. Laine and caffeine found in tea or coffee can be a slight push to burn calories thanks to thermogenesis, but it is not even miraculous

To lose weight, you shouldn’t eat, but better! Here is a typical proposal during the day with balanced and complete menu (Quantities must be adapted according to your physical activity) :

With this example of Food Ribilanumenta MenuYou can vary vegetables, sources of proteins, carbohydrates, etc. And you can adapt to your tastes, foods called “flat belly” for their benefits and above all by the fact that they are not very transformed.

To simplify your task, we have created a complete program on food rebalancing with many ideas for gourmet meals.

It will help you serenely achieve your goals, without stress or frustration. Changing some of its habits is not easy and can destabilize, but it can be learned. Anyone can find the courage to improve!

Choose the right products and foods

Also, I advise you to do it Limit foods very rich in added sugar (syrups, candies, drinks, sweets, desserts, chocolate bars, etc.) and more widely ultra -elaborate products, harmful to health and which often contain hidden sugar (carrots grated in the tray, prepared dishes, industrial sauce, tomato sauce, etc.).

Protein sources

Limit 2 times a week red meats and cold meats (High consumption recognized as bad and carcinogen). In addition, François Mariotti specializes in nutrition (and in particular in proteins) indicates that an adult has a need for about 50-60 grams per day. And 90 grams for high -level athletes.

So there is no need to follow ultra protein diets, rather we aim for a balanced and complete food rebalancing …

You can have sources of vegetable proteins:

And for animal proteins:

Bad food for rebalancing

Avoid fast sugars (white bread, white pasta, rice, potatoes) and promotes complete amidaceous foods (rice and complete pasta for example) which will promote a good sasiete thanks to their lower glycemic index and their longer digestion due to the fibers.

Here are some sources of carbohydrates to test your meals:

Legumes are often not very highlighted when they have more advantages for the body: satisfactory, full of fiber, iron …

Don’t forget to integrate vegetables to easily increase your feeling of satiety. This can be tomatoes, lamb lettuce, green salad, courgettes, pumpkin, green vegetables and above all: consume season!

Lipids for the rebalancing

A good lipid intake is also important. Make sure to Vary the vegetable oils : olive, linen, walnuts, carbonia, hemp … and regularly consume seeds oily (almonds, walnuts, hazelnuts, pistachios, etc.).

This will allow you to have a good 3/6 Omega relationship perfect for the functioning of the body. But be careful of the quantities, with the fruits of the hull you can have a heavy hand.

Milk -based foods and cheese can be added in moderation because they contain bad fats. But not forbidden!

Remain positive in your recipes

Cook your dishes on your own: simple, fast, with healthy and unsalted foods, using cooking methods that allow you to keep vitamins and minerals better (steam, papillote, oven, etc.).

It is particularly important that you like what you eat! Having fun is decisive in weight loss. I offer 3 recipes for Food Ribilantamento Vouis I inspire you in your future healthy meals! Enjoy your food!

You can vary your tastes with spices, homemade sauces or balsamic vinegar for your evening salad for example.

Be positive, even if you cross more difficult phases, don’t let yourself go. Records all negative thoughts (fault, fear of failure, etc.).

Better to feed and take New eating habits It is quite feasible, I trust you and your culinary ideas!