10 days to eliminate the excesses of the holidays
Is Losing Weight One of Your First Big Resolutions? Thanks to this progressive and detailed program, you eliminate toxins day after day, shed extra kilos and regain vitality.
After the excesses, especially those of the parties, it is not surprising that the scale shows 2 to 3 kilos of more, or even more.
"You have to react immediately as long as the body remembers its weight and previous metabolism," says Dr. Armelle Marcilhacy, nutritionist. If left out, this surplus will be difficult to lose and may increase at other times. This is how you gain 10-15 kilograms over the years, without feeling like you are eating more every day. "
The urgent need is to put the organs of digestion and elimination to rest, especially the liver and stomach, which are the most congested by excess.
This requires, above all, giving up alcohol, processed products and foods that are too salty or sugary, reducing starches and controlling and choosing fats well.
To run out of supplies more quickly, we also bet on foods rich in micronutrients that accelerate elimination and favor the mobilization of fat reserves: "The basis of the diet is fruits and especially vegetables of all kinds, associated with good hydration, recommends Vanessa Gouyot , dietitian-nutritionist. Subsequently, we supplement with a little lean meat and fish, legumes and whole grains in moderate quantities and a little vegetable oil of rapeseed, walnuts and olives. "
100% natural, lean and predominantly vegetable the first days, the dish is progressively enriched with animal proteins to boost energy expenditure. Here is, day after day, your detailed program to flush out toxins, speed up your metabolism and lose the curves of holiday pleasures without hunger or fatigue:
Day 1 - I lighten my digestion
After the excess, the organs of energy metabolism, congested, inactive. By debugging your plate, we make it easier for you.
Just natural. Processed products contain additives, saturated fats, and modified sugars that interfere with digestion.
No more salt and sugar. Excess salt delays waste removal by retaining water in tissues. As for sugary products, they tire the pancreas, which is forced to hyper-secrete insulin.
White green lunch. We eat a piece of white meat with vegetables and a little starch.
Light dinner. No starchy foods and few products rich in animal protein (meat, fish).
Nothing cooked. Wine gives the digestive system a hard time. Long live the steam, the stews.
Day 2 - filter out toxins
Water facilitates the work of the immune organs (especially the kidneys), eliminates water-soluble toxins, promotes intestinal transit and thins the blood.
In continuous infusion. The ideal is to hydrate throughout the day, privileging running water, green tea and infusions between meals, and water rich in bicarbonates at the table in moderate amounts (one to two glasses).
Soups without starch or fat, hydrate, remineralize the body and, thanks to the combination of water + fiber from the vegetables, enhance the elimination of waste. Rather at night, because the food is lighter and you can add a broth to lunch.
The squeezed lemon is also a valuable ally against toxins. Consume fresh and preferably in the morning. Its citric acid helps the liver to process fats and toxins and regulates blood sugar. It also contains antioxidants, including vitamin C, which neutralize toxic substances.
Day 3: restore acid-base balance
The excess of animal products contributes to acidify the organism and leads to an overproduction of uric acid. We increase the vegetable part, with an alkalizing effect, to the detriment of the animal, acidifying.
Vegetables galore. At lunch and dinner, without restricting yourself because they are low in energy but rich in fiber, vitamins and minerals. They contain potassium, in particular, with an action similar to diuretics on the urinary elimination of sodium and water.
Two fruits a day. They are also diuretic and remineralizing. But since they are also sweet, we control the quantities (one fruit = 150 g approximately). The citric acid in lemon is converted to citrate in the stomach, which helps alkalinization.
Vegetables. They are rich in proteins and minerals and, above all, in fibers that favor the transit and elimination of toxins. They are introduced at night, replacing meat or fish.
Day 4 - Calm inflammation
The acid-base imbalance, the excess of saturated fats, sugar and alcohol promote an inflammatory state favorable to weight gain. We focus on anti-inflammatory foods.
One tablespoon of turmeric every day. Thanks to its different substances that act in synergy, this spice fights activently against inflammatory states. We put it in the vegetables.
A serving of fatty fish. Salmon, mackerel, sardine, herring, trout, are rich in omega-3s and are recommended twice a week.
Rapeseed, walnut and linseed oils for seasoning. They are rich in omega-3s. One tablespoon at each meal, in combination with olive oil that is packed with antioxidants.
A smart snack. Two squares with more than 70% cocoa and ten almonds, walnuts, hazelnuts, the ideal snack to settle down and do your body good.
Day 5 - Regenerate my liver
The excess fat, alcohol, and sugar put pressure on him. After a few days off your system, now is the time to give it a boost with activity-stimulating foods.
Black radish. Excellent drainage of the gallbladder and liver, promotes the elimination of toxins and waste and has an antibacterial effect on the digestive flora.
Artichoke. It contains different active ingredients that stimulate the production of bile. In addition, it contains substances that contribute to the metabolism of sugars and fats.
Beet. It contains betaine, a substance believed to help digest and fight the accumulation of fat in the liver. Preferably raw.
Day 6 - Rebalance my intestinal flora
The end of the year holidays represent a true tsunami for the intestinal bacterial flora. To improve digestion, fight bloating, and stimulate metabolism, it must be nurtured and supported.
More vegetables and fruits rich in prebiotics. Undigested, these specific fibers reach our colon intact, where bacteria can break them down. Best sources: garlic, artichoke, asparagus, beets, broccoli, chicory, cabbage, endive, onion, parsnip, leek; banana, citrus, quince, apple, pear, mango, nuts; lentils, chickpeas, kidney beans; whole wheat, rye, oats.
Booster probiotics. These living organisms participate in digestion, play a role in the absorption of nutrients, and prevent intestinal disorders such as bloating, gas, constipation, and diarrhea. We continue to consume one or two yogurts a day, reintroduce a serving of cheese, and opt for sourdough bread.
Day 7 - Increase my metabolism
For this, it is necessary to focus on foods rich in proteins, which require a good expenditure of energy to be digested and help maintain muscle mass.
A protein breakfast. Every morning, in addition to a carbohydrate meal, we make sure to have a slice of ham or smoked salmon or an egg, and a dairy product.
Meat or fish for lunch. Varying red and white meats, fatty and lean fish. A good portion: 130 g on average.
Protein supplement for dinner. That is, one or two eggs or a slice of ham or 80 g of lean fish or meat. Or a vegetarian dish made with a combination of whole grains.
Day 8 - check my blood sugar
For a week, we reduced our carbohydrate intake to force the body to reduce stocks. Starch intakes are revised upwards, especially at dinner, but choosing them well.
Focus on low to moderate Glycemic Indexes. This includes quinoa, brown and wild rice, bulgur, al dente pasta, sweet potato, buckwheat, and sourdough bread. They prevent significant fluctuations in blood sugar, which promote storage.
Semi complete or whole grains. Rich in fiber, they are assimilated slowly, provide more essential minerals and vitamins for the body and satisfy sustainably. Alternatively, you can opt for legumes: thanks, in particular, to their high fiber content, they are slowly assimilated by the body and provide long-lasting satiety.
Day 9 - capitalize on my tone
The toxins are gone, the digestive system has calmed down, and the curves are fading.
We reintroduce raw vegetables as a starter, cook the vegetables al dente, and mix raw and cooked fruits.
Color on the plate. The pigments in colored fruits and vegetables reveal ant antioxidants that strengthen the body.
Herbs and spices. Aromatic herbs are rich in minerals and vitamin C, while spices are full of protective substances.
Some red meat. Excellent source of anti-fatigue iron. It contains good amounts, but also the so-called heme, it is better assimilated than the resulting plant kingdom. Twice a week, preferably lean (minced steak, tenderloin).
Day 10: I stay the course
It is not about lowering your guard, at the risk of seeing the curves re-install. During the next few days and weeks, making good choices - healthy eating habits - is essential.
A protein breakfast. It should systematically contain, in addition to the cereal product, an egg or a slice of ham and a natural dairy product.
Animal protein without excess. The ideal is a portion of 120 to 130 g at lunch and a supplement (80 g) at dinner. We prefer lean meats and eat red meat twice and fatty fish twice a week.
Whole grains and legumes. Good sources of energy that do not favor storage and ensure good traffic. A little at each meal, depending on appetite and activity. In case of weight gain, they are removed at dinner.
Fruits and vegetables. They must be present in all foods, in all its forms, raw and cooked. We limit the fruits to two per day.
Alcohol and sweets on occasion. They should be consumed in moderation: once or twice a week maximum, favoring red wine.