How can we avoid gaining weight, or lose weight, without drastic restrictions? Should we therefore ban fatty or sugary foods? What is the genetic role of our body shape? Here are some answers to these questions and some tips for getting back to a healthy diet.
Endocrinologist Jacques Fricker, nutritionists Catherine Lacrosniere, and Patrick Serog gave Ali Rebeihi some tips on how to get back to a healthy weight on the show “Grand bien vous fasse .”
1 – Have a varied diet
Jacques Fricker: “There are foods that are higher in calories and make you gain weight more easily: very fatty or very sugary foods, like most pastries and certain processed foods. Advertisement
If you take an apple and a ten-gram square of chocolate: you have the same number of calories (about 50 to 60), but the apple takes up more space in your hand, in your eye, and in your stomach. With equal calories, it will fill you up much better.
You have to combine foie gras or a quiche with a salad… This combination of rich and less rich foods allows you to eat everything, while staying slim.”
2- Move more
Jacques Fricker: “When we eat, we produce serotonin, which relaxes and calms anxiety. But you should know that the same thing happens when you exercise. Ultimately, when you start moving more often, you have less need to eat to compensate for stress. It’s important to find another source of pleasure, like listening to music or picking up a good book.”
3- Jacques Fricker:
Having fun, savoring, eating slowly, chewing and chewing well is very important to stay slim.
Patrick Sérog: “Pleasure is fundamental. It allows you to continue eating. But often, people remove everything they like from their diet because it’s too high in calories. This is a big mistake that leads to eating disorders. You can very well eat things you like as long as you mix them with lower-calorie foods.”
4 – Listen to yourself and be wary of emotional weight
Patrick Sérog: “You have to listen to your body and your feelings. But sometimes you have to be wary of emotional weight gain. Under the influence of an emotion or an unpleasant thought, you may want to treat yourself to compensate. This is linked to past relationships that have gone more or less well. It’s a phenomenon that we have analyzed well, the cycle of giving: give, receive, give back. When it is disrupted, eating disorders can occur.
Let’s take the example of a job that is increasingly stressful. The person experiences difficulties, will fall into excessive giving and give all they can. This effort is not recognized. There is then a risk of compensating for this displeasure with intense pleasure: eating fatty and sugary foods. The relationship with food is psychological. With the help of a doctor, a psychologist, or a dietician, we can come to understand and escape this vicious cycle.”
5 – Avoid processed foods and sugar
Jacques Fricker: “We gain weight because we eat more than we need, but also because foods are increasingly fatty and sweet. Emulsifiers are added to modify the textures and shelf life of processed foods. This alters the microbiota and causes intestinal inflammation, which leads to adipocyte inflammation and storage.
Why you need to boost your microbiota
You should know that sweet tastes are addictive. We eat more when we eat sweet things. In the United States, we gain weight even when trying to eat a balanced diet because there is sugar everywhere. Take sushi, where the rice is often sweetened, we are tempted to ingest more than if we were eating rice in a risotto or other dish. Always read the labels. In industrial foods, we will find glucose syrup, fructose, modified starch, corn syrup, etc.
What about alcohol? We don’t store the alcohol molecule. However, alcohol is toxic in high doses, of course, on the liver and nervous system. You can very well drink one or two glasses of wine a day and still lose weight without gaining weight.
The combination of sugar and alcohol really makes you gain weight, which makes you produce a lot of insulin.
And when we make more, we store more for the next meal. If we drink alcohol, we do so in moderation and if possible, choose a dry alcohol like wine or whiskey.”
Patrick Sérog: “When we eat sugar, we easily burn it because we use it quickly in all our movements. Ingested in too large a quantity, it leads to a risk of transformation into fat. This happens when we exceed our metabolic capacities.”
6 – Be patient and accept the part of heredity
Catherine Lacrosniere: “You have to be a little kinder to yourself. I recommend trying to do good for your body, and creating a diet that is enjoyable and balanced. It’s very nice to go to the market, find seasonal foods, make a little fish carpaccio with lots of herbs, and rediscover the pleasure of eating. I
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