Before the arrival of sunny days and holidays, many people want to lose a few pounds and get back in shape. For many men and women, the weeks preceding the summer sound the hour regime thinness. But choosing your slimming diet to prepare for summer is far from easy. In addition to the different types of diet possible (high protein, dissociated, fasting, gentle methods), there are now many products and supplements to lose weight. In this article, we'll walk you through the main types of diets and give you some tips that will help you navigate them.
The principle of weight loss
The beautiful days arrive and, with them, the light clothes taken out of the cupboards and the deckchairs installed in the garden. It's the perfect time to say goodbye to the extra pounds of winter and redesign your figure! Go on a diet, okay, but what exactly does that mean? Before you know which method to choose and get started, it is essential to understand what a slimming diet involves in your body and the basic principle of weight loss.
Weight loss, or slimming, responds to an equation between 3 elements: calorie intake and energy expenditure (which make up the energy balance) and food. The energy balance makes it possible to understand the variations in weight better because it responds to a simple logic:
- if the calorie intake is higher than the energy expenditure, you gain weight
- if calorie intake is lower than energy expenditure, you lose weight
- if calorie intake equals energy expenditure, you are maintaining your weight.
Therefore, the energy balance depends directly on your diet since it varies according to the energy entering and leaving your body. This energy is linked to the food ingested and caloric expenditure during your physical activities or for the basic metabolism. Indeed, 70% of the calories burned daily come from the minimum energy that the body needs to maintain its temperature, digest, renew tissues.
In the end, to lose weight and rebalance the energy balance, you can either act on your physical activities or your calorie intake and your diet. The ideal is, of course, to combine the two, but it is often the slimming diet or weight loss diet that is preferred.
The different types of slimming diets
The slimming diet, the goal of losing weight, consists of reducing the amount of energy ingested. Different types of slimming diets are based on food intake (calories) or nutrients (proteins, lipids, carbohydrates). We describe the main types of diets and their advantages and disadvantages below.
The high protein diet
The high-protein diet, which appeared in the 1960s in the United States, is an express slimming diet based on meat, fish, eggs, and mostly 0% dairy products. This slimming diet aims to increase protein consumption to achieve significant and very rapid weight loss. Indeed, in addition to reducing the feeling of hunger, proteins are excellent diuretics and allow you to lose a lot of water. They also force the body to draw on reserves of sugars (glycogen). Therefore, the high-protein diet does not act powerfully on the fat mass but mainly exerts a diuretic action.
If it has the advantage of losing weight quickly (2 to 3 kilos per week), it does not allow any deviation and is not effective in the long term. Worse: the high protein diet can be dangerous for health, especially in cases of cardiovascular disease. There are many vitamin and mineral deficiencies, and a very unbalanced diet can lead to eating disorders.
The dissociated diet
Created in the 1930s, the split diet consists of eating only one family of foods simultaneously. Thus, it is not restrictive in terms of food as long as it is not eaten and digested together. Indeed, according to the principles of the dissociated diet, certain foods should not be consumed together because their association induces weight gain. On the other hand, eating only one food group per menu or day would accelerate the feeling of fullness and make it possible never to be hungry. There are several different diets:
- The Antoine diet (one type of food per day)
- The Shelton diet (one kind of food per meal)
- The Montignac diet based on the association between fat and sugars
The dissociated diet thus allows significant and rapid weight loss without the feeling of frustration since it allows you to eat everything. But it has the disadvantage of being monotonous and difficult to apply with an active life. In addition, it can lead to significant deficiencies in micronutrients, proteins, and vitamins. Consuming food separately can also cause gastrointestinal upset.
More and more people are followers of fasting to lose weight. Intermittent fasting is not primarily based on the authorization or prohibition of certain foods but on when you eat and when you do not eat. Of the different forms of intermittent fasting, the 5: 2 diet is the least restrictive. To be done two days a week with water and herbal teas, it allows a gradual loss of weight by alternating a limited diet for two days with a regular diet on the other days. For one week, calorie intake is reduced by 75% only on fasting days. For example, a woman whose needs are 2000 calories per day will decrease her total calorie intake to 500 calories during the two days of fasting per week.
Fasting allows weight loss without having to cut corners too much on small pleasures and gourmet recipes. Five days a week, it is possible to consume almost any food since there are no prohibited foods in intermittent fasting.
However, it is challenging to keep up with family life; it is not very friendly and causes a drop in tone during the day with the risk of hypoglycemia. The need to compensate can be significant after fasting and is often followed by a rebound effect.
The gentle method
The gentle method is the slimming diet that we recommend. Indeed, the loss of kilos is progressive, the effect is lasting, and it is beneficial for the organism. The gentle method involves adopting new eating habits and practicing regular physical activity. This is still the best way to rebalance the energy balance (calorie intake/energy expenditure) explained above. The objective of the gentle method is to reduce daily energy intake while increasing caloric expenditure gradually. For this, it is necessary to review the quantitative and qualitative aspects of the diet and its lifestyle and physical activity. If you don't want to pay for a gym membership, you may be able to take the stairs instead of the elevator, walk, garden or cycle; take advantage: it's free! But the gentle method not only acts on weight loss by inviting you to play sports, but it also reduces the risk of obesity, heart disease, diabetes and improves our well-being.
Diet products and supplements
If you are on a weight loss diet, you may need products and supplements to support your weight loss. These can drain and detoxify the body, burn fat, stimulate metabolic activity at rest, reduce the feeling of hunger. There are also slimming products with local action to sculpt the body and firm the skin. An entire program! Below is a description of each of these slimming diet products and supplements.
Drainage and drainage products
We then understand the interest in the context of a slimming diet. Before any diet, it is essential to drain the body with a 10 to 15-day cure using a draining product. Drainers or draining products exert a diuretic action to increase urinary secretion and therefore prevent water retention. This can help to cleanse the brain and the kidneys or even stimulate digestion. But draining products are not sufficient on their own: they must accompany a slimming diet, a balanced diet, and regular physical activity.
Most of the draining products contain natural cleansing plants such as artichoke, meadowsweet, green tea, birch, etc. These plants are sometimes recommended to accompany a slimming diet.
As their name suggests, fat burners aim to burn fat and limit its storage in the body to lose weight. Indeed, fats, which constitute the most significant reserve of energy of the human body, are either stored by the adipose tissue cells or transformed into energy. To encourage the body to use fats rather than keep them, fat burners act by increasing the primary metabolism (increasing energy expenditure) or facilitating the destocking of fats. They can thus help to lose the fat that accumulates in people who tend to gain weight. Fat burners are most often of natural origin, based on green tea, caffeine, fucoxanthin.
They are marketed in different forms: capsules, tablets, or even powders to be diluted as a preparation for a fat-burning drink. Always refer to the product leaflet and the instructions drawn up by the laboratory.
You will understand: weight loss also involves the stimulation of the primary metabolism, which, let us remember, represents 70% of the calories burned during a day. This is why stimulators of resting metabolic activity may be of interest. Like fat burners, they encourage the body to burn energy and therefore burn fat reserves, even at rest. Increasing your metabolism thus allows you to accentuate and boost your weight loss. Some plants are naturally able to stimulate metabolic activity at rest. This is the case with ginseng, guarana, and mate.
Inhibitors of hunger pangs and appetite suppressants
Hunger is a dieter's worst enemy. During your diet, you can take appetite suppressants which will reduce your appetite. Used wisely, they can aid in weight loss. Capable of massively absorbing water, the inhibitors of the feeling of hunger form a kind of gel that promotes the appearance of the sense of satiety inside the stomach. Certain foods naturally exert an appetite suppressant action, such as apple pectin.
Detoxifying products and solutions
Detoxifying products are complementary to draining products and are just as beneficial for weight loss. Indeed, they participate in the normal functioning of the elimination mechanisms of the organism (waste, toxins, and toxins) by the biliary or urinary route. Toxins, which tend to store in fat cells, cause the body to store more water. A detox cure thus makes it possible to eliminate the surplus of toxins, cleanse the organism, and purify it to accentuate weight loss.
Creams and oils with local action
To complete this routine, you can apply a local action slimming treatment, morning and evening, to tone your body. Creams and oils with local action help fight cellulite, reduce cellulite and the orange peel appearance, refine the silhouette and firm the skin. For example, you can apply anti-cellulite serum or anti-cellulite oil directly to the areas affected by cellulite and in the form of circular massages.
Slimming through plants
Whether as fat burners, appetite suppressants, metabolic activity stimulators, or detox solutions, plants can be of great help in slimming down and losing those extra pounds before summer.
Certain plants are preferred for weight loss and will be real natural allies. Dandelion, for example, improves digestion, stimulates fat burning, eliminates toxins, and is a diuretic. This is why it is commonly found in anti-water retention herbal teas. The meadowsweet is also interesting for improving the elimination of waste from the body, fighting against cellulite, and promoting the destocking of fats. Green tea, guarana, spirulina, and garcinia Cambogia are other plants that help lose weight by acting specifically on the primary metabolism and the regulation of appetite. So do not hesitate to help your plants to lose weight naturally, in addition to your slimming diet, a balanced diet, and regular physical activity.