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Yogurt and its health benefits

Yogurt is one of the dairy products. Plain or with fruit, it can be found in various forms in stores. It is usually eaten on its own at the end of a meal or as a snack, but it is also used in the preparation of certain dishes.

Characteristics of yogurt

  • Rich in lactic bacteria;
  • Rich in animal proteins;
  • Source of calcium;
  • Source of vitamin B;
  • Contributes to intestinal well-being.

Nutritional and caloric values of yogurt

For 100 g of plain yoghurt :

  • Energy 45,5 kcal
  • Water 88,6 g
  • Protein, N x Jones factor 3,96 g
  • Carbohydrates 2,65 g
  • Fat 1,5 g
  • Lactose 2,11 g
  • Dietary fiber < 3 g
  • Cholesterol 13 mg
  • Salt sodium chloride 0,11 g
  • Calcium 128 mg
  • Chloride 170 mg
  • Copper 0.0078 mg
  • Iron 0.25 mg
  • Iodine 26.3 µg
  • Magnesium 12.5 mg
  • Manganese 0,0053 mg
  • Phosphorus 98 mg
  • Potassium 176 mg
  • Selenium < 3.35 µg
  • Sodium 43 mg
  • Zinc 0.39 mg
  • Retino l11 µg
  • Beta-Carotene 6 µg
  • Vitamin D 0,8 µg
  • Vitamin E 0.076 mg
  • Vitamin K 10.2 µg
  • Vitamin K 20.68 µg
  • Vitamin C < 0.5 mg
  • Vitamin B1 or Thiamine 0.04 mg
  • Vitamin B2 or Riboflavin 0.26 mg
  • Vitamin B3 or PP or Niacin 0.19 mg
  • Vitamin B5 or Pantothenic acid 0.31 mg
  • Vitamin B6 0.057 mg
  • Vitamin B9 or Total Folate 25 µg
  • Vitamin B12 0,33 µg

Plain yogurt is low in calories with 45.5 Cal/100 g. It is a good source of calcium, phosphorus, vitamin A, vitamin D and B vitamins.

The benefits of yogurt: why eat it?


Lactic acid bacteria are responsible for the many benefits associated with yogurt consumption. Numerous strains of lactic acid bacteria are currently being studied in order to evaluate their usefulness in preventing or curing certain diseases. They would have, among other things, beneficial effects on lactose digestion, diarrhea, inflammatory bowel diseases, and possibly gastric ulcers and blood lipids.

Lactose deficiency

Many people are unable to digest lactose, a sugar found naturally in milk and some dairy products. Thanks to the fermentation process, yogurt contains little lactose. In addition, its bacteria can synthesize an enzyme called beta-galactosidase that helps digest lactose. Several studies indicate that individuals who suffer from lactose intolerance usually tolerate yogurt better than milk, and have fewer side effects such as bloating, gas and diarrhea.

Modification of the bacterial flora

The bacteria in yogurt could reduce the symptoms of diarrhea by favorably modifying the bacterial flora of the intestine. The results of studies on this subject are not always conclusive. The effect of yogurt depends on the bacterial strain used in its manufacture. In a study conducted on young children suffering from diarrhea, the authors concluded that yogurt consumption was associated with a decrease in the frequency and duration of stools. To date, only a few studies have been able to prove that yogurt consumption improves intestinal function in individuals treated with antibiotics. A team of researchers demonstrated that, in elderly people receiving antibiotics, the daily consumption of 227 g of commercial yogurt decreased the frequency of stools and the duration of diarrhea.

Stimulated immune function

In vitro and animal studies have shown that consumption of yogurt stimulates immune function. Lactic acid bacteria promote the production of antibodies and cytokines, which protect against pathogens in the digestive tract. This could be the reason for the improvement of certain conditions such as allergies. In a clinical study carried out in young adults and elderly people, the daily consumption of 200 g of yogurt has indeed reduced allergic symptoms.

Decrease in inflammatory conditions

Lactic acid bacteria could reduce the number of certain cytokines associated with inflammation. Cytokines are a kind of defense mechanism of the body. They are secreted or activated by immune cells in response to inflammation or infection. Although clinical studies have demonstrated some beneficial effects of lactic acid bacteria consumption in subjects with Cröhn's disease or ulcerative colitis, the preventive or curative potential of yogurt has yet to be evaluated.

Prevention of gastric ulcers and certain cancers

Consumption of yogurt may inhibit the development of a bacterium called Helicobacter Pylori, which is associated with certain types of gastric ulcers. In a recent study, consuming two servings of yogurt daily eliminated this bacteria in subjects with gastric ulcers. Other probiotic strains added to yogurt such as Lactobacillus gasseri would also be effective in preventing gastric ulcers.

The bacteria contained in yogurt can promote several enzymatic reactions necessary for the detoxification of carcinogenic compounds present in the intestine. Some animal studies have demonstrated the anti-tumor activity of yogurt, possibly associated with the prevention of colon cancer or colorectal cancer. Certain bacterial strains of Bifidobacterium lactis, which would have antimutagenic properties, are currently being studied as a preventive measure against colon cancer.

Good source of dairy calcium

Consumption of calcium from dairy products, such as yogurt, is associated with better blood lipid levels that can prevent cardiovascular disease. By modifying the intestinal flora, lactic acid bacteria also promote the elimination of cholesterol by the intestine, which reduces blood cholesterol. Although certain studies carried out in humans have shown that the consumption of yogurt leads to a decrease in blood cholesterol, it would seem that certain lactic bacteria are more effective than others in lowering blood cholesterol. For example, the consumption of products fermented with Lactobacillus acidophilus helps to lower LDL cholesterol (bad cholesterol). It is important to mention that these fermented products are under study and are not yet commercialized.

Yogurt contains nutrients that are essential to the proper functioning of the human body. Among other things, it contains calcium, a nutrient involved in bone formation and possibly in the prevention of osteoporosis. The calcium in yogurt could also help prevent obesity.

Calcium intake from dairy products, such as yogurt, has been linked to body weight, body mass index and waist circumference, particularly in women. Several studies indicate that calcium promotes greater body fat loss in calorie-restricted subjects. A recent study in obese subjects showed that consuming three 175 g servings of yogurt daily resulted in greater body fat loss while preserving muscle mass in mildly calorie-restricted subjects. To date, studies on the subject are limited and not all are conclusive. Currently, there are no specific recommendations for yogurt consumption in relation to obesity.

Dairy calcium plays a role in bone health. Several studies have established a link between the consumption of dairy products, including yogurt, and better bone mineralization. However, as with milk, there is currently no consensus on the optimal amount of calcium to consume in adulthood to prevent osteoporosis and the incidence of fractures in the elderly. As part of a healthy diet, it is currently recommended to consume two to three servings of dairy products such as milk and yogurt daily.

Plain yogurt is an excellent source of calcium, while fruit yogurt is a good source. Calcium is by far the most abundant mineral in the body. It is mainly stored in the bones, of which it is an integral part. It contributes to the formation of bones and teeth, and to the maintenance of their health. Calcium also plays an essential role in blood clotting, maintaining blood pressure and muscle contraction, including the heart.

Excellent source of phosphorus

Yogurt (plain and fruit) is an excellent source of phosphorus. Phosphorus is the second most abundant mineral in the body after calcium. This mineral plays an essential role in the formation and maintenance of healthy bones and teeth. It also participates in the growth and regeneration of tissues and helps maintain a normal pH level in the blood. It is one of the constituents of cell membranes.

Trace elements: copper and zinc

Fruit yogurt is a good source of copper. As a component of several enzymes, copper is necessary for the formation of hemoglobin and collagen (a protein used for tissue structure and repair) in the body. Several copper-containing enzymes also contribute to the body's defense against free radicals.

Plain yogurt is a good source of zinc for women, but only a source for men because of their higher needs for this mineral. Zinc is involved in immune reactions, the manufacture of genetic material, taste perception, wound healing and fetal development. It also interacts with sex and thyroid hormones, as well as insulin.

Vitamins: B2, B5 and B12

Yogurt (plain and with fruit) is an excellent source of vitamin B2, also known as riboflavin. Like vitamin B1, vitamin B2 plays a role in the energy metabolism of all cells. In addition, it contributes to tissue growth and repair, hormone production and red blood cell formation.

Plain yogurt is a good source of pantothenic acid (vitamin B5), while fruit yogurt is a source. Pantothenic acid is part of a key coenzyme in the use of energy from the food we eat. It is also involved in several stages of the synthesis of steroid hormones, neurotransmitters and hemoglobin.

Yogurt (plain and with fruit) is an excellent source of vitamin B12. This vitamin works in conjunction with folate (vitamin B9) in the production of red blood cells. It also works to maintain nerve cells and cells that make bone tissue.

A word from the nutritionist

Yogurt is a very good source of calcium with a good dose of phosphorus, so it is mineralizing and not decalcifying contrary to popular belief. Its live ferments have the particularity of stimulating your body's defenses against infections.

How to choose your yogurt


Yogurt usually comes from the fermentation of milk by lactic bacteria such as Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus, which gives this product its characteristic texture and flavor.

Identity card of the yogurt :

  • Type: dairy product;
  • Origin: Mesopotamia;
  • Season: all year round;
  • Color: white;
  • Taste: slightly sour.

The different forms

There are different types of yogurt on the market, including regular yogurt and probiotic yogurt. Both types of yogurt contain lactic acid bacteria, but probiotic yogurt contains bacteria that have been selected for their ability to survive in the intestine and exert certain health benefits.

Drinking yogurt contains mainly milk, sugar and bacterial cultures just like most ordinary fruit yogurts. What makes it different is the presence of water in the ingredients as well as a higher amount of sugar, which makes it a bit more caloric. Drinking yogurt, like regular yogurt, is usually pasteurized before the addition of bacterial cultures. The lactic acid bacteria do not lose their ability to digest lactose. Drinking yogurt is also an excellent source of calcium.

Buying your yogurt

The fresher a fermented product is, the more live lactic acid bacteria it contains. Since yogurt is generally purchased for the benefits of these bacteria, particularly in terms of helping to rebuild intestinal flora, it is important to buy it as fresh as possible (see the expiration date on the label or container). In addition, the term "with live cultures" offers a better guarantee of quality. On the other hand, the terms "thermised", "heat-treated", "sterilised", "UHT" indicate that the product has been heat-treated after fermentation and that the bacteria have been destroyed during the process.

In many countries, yogurt must contain a minimum number of bacteria per gram at the time of marketing.

In some flavored products, so much sugar is added that it is more like a treat than a health food. From a nutritional point of view, it is always preferable to choose a plain yogurt, without sugar or other added ingredients, and to flavour it when you eat it.

Depending on whether it is made with a dehydrated ferment, as is most often done commercially, or with grains, kefir will contain more or less strains of bacteria and yeast, while grains are much richer and, according to some, much more beneficial.

You can also buy ferments to make your own yogurt or kefir.

Some fermented milk products (other than yogurt and kefir) are available in health food stores. Halfway between food and medication, these fairly expensive products contain much higher quantities of live bacteria (tens of billions) than the minimum required for yogurt. In addition, fermented milks with added prebiotics (soluble fibers called oligosaccharides) have recently been put on the market.

Store it well

In the refrigerator: although they can be kept in the refrigerator beyond the expiration date indicated on the packaging, yogurt and kefir should be consumed as fresh as possible, as the population of living bacteria decreases with time.

In the freezer: it seems that a short freezing period (one month) does not harm bacterial cultures. Thaw in the refrigerator.

Preparation with yogurt


Yogurt can be eaten as is but it can also be used in a multitude of preparations.

How to cook it? How to match it?

Both yogurt and kefir can be drained to obtain a cottage cheese that can be used in many culinary preparations. To do this, simply dampen a square of cloth (cotton, linen or other, but not cheesecloth), spread it in a bowl and pour in the kefir or yogurt, adding, if desired, herbs, garlic and green onion. Gather the four corners of the cloth and tie with string to form a pouch to hang over the bowl. Let drain for half an hour to 12 hours depending on the desired texture. The residual liquid (whey) can be consumed as is, used to make breads, cakes, pancakes, to make lacto-fermented vegetables or to marinate meats and fish.

Whenever possible, add the yogurt or kefir at the end of cooking and avoid boiling it.

In the following recipes, either yogurt or kefir can be used, taking into account that the latter is more liquid than the former.
  • Serve as is or with pieces of fruit, honey, maple syrup, muesli, nuts, etc.

In dips and spreads:

  • In guacamole;
  • With spinach, green onions, ricotta and parmesan cheese;
  • With cooked and mashed eggplant, garlic, lemon juice and olive oil. Serve on toasted bread;
  • With salsa and chopped coriander leaves;
  • With lime juice and zest, hot pepper, coriander leaves;
  • With chopped olives, garlic, parsley, lemon zest;
  • Reduce to three quarters of the balsamic vinegar in which you will have put the minced garlic. Cool, then mix with drained yogurt, fresh parsley and minced onions. Season with salt and pepper;
  • Drained yogurt mixed with dried tomatoes, roasted garlic, a little grated parmesan, lemon juice, parsley and chili powder ;
  • Drained yogurt for half an hour, then mixed with parmesan cheese, lemon juice, Dijon mustard, garlic and olive oil.

In soups, soups or creams, instead of milk or cream:

  • In Turkey, where the meal often begins with a hot or cold yogurt soup, the following recipe is popular: cook lamb shoulder and chickpeas in water for an hour. Add carnations (young garlic shoots) and thinly sliced leeks. Cook for 30 minutes, remove the meat, bone it and cut it into pieces before returning the pieces to the pan. Mix the yogurt, egg, oil and flour and heat the mixture over a low flame. Take some of the broth, add it to the yogurt mixture and stir to dilute. Return the mixture to the pan. Serve garnished with minced mint leaves and pepper;
  • In leek and potato soup;
  • In squash and apple soup with chicken broth. Season with cinnamon and cumin, and garnish with roasted sunflower seeds;
  • In gazpacho;
  • In spinach soup or other greens.

In salads, in place of mayonnaise, sour cream or dressing:

  • Potato salad;
  • Cucumber and onion salad, soaked for an hour with coarse salt;
  • Shredded carrot and raisin salad;
  • Grated celery root salad;
  • In fruit salads.

In Indian raitas. These condiments are usually served with a spicy dish to reduce the spiciness. Put them in the refrigerator one hour before serving. Combine yogurt or kefir with :

  • Baked eggplant, finely chopped onion, chopped tomato, coriander leaves and garam masala;
  • Onion, mint, hot pepper;
  • Baked potato, cubed and fried in oil or butter with mustard seeds, chili and onion. Add coriander leaves to the mixture;
  • Coconut flesh fried in oil with mustard seeds. Mix with yogurt, coriander leaves and banana slices.

Other suggestions:

  • In mashed potatoes, with garlic and chopped spinach;
  • On pasta with butter, parsley and parmesan cheese;
  • In rice pilaf. Replace half of the water or cooking broth with yogurt and bake covered. Serve with chopped onions, slivered almonds, pistachios and raisins fried in oil or clarified butter;
  • In couscous or bulgur dishes;
  • In marinades. Indian cuisine makes great use of yogurt in the preparation of fish and meat. One of the most popular recipes is raan: make a dozen cuts in the flesh of a leg of lamb. Blend fresh ginger, garlic, cardamom, cinnamon, cloves, cumin, turmeric, hot pepper, salt and lemon juice. Spread this mixture over the leg, pressing it into the cuts. Blend the yogurt with almonds, pistachios and raisins in a blender and coat the leg with the mixture. Finally, coat with honey and marinate in the refrigerator for 48 hours. Put the lamb in a baking tray, add a cup of saffron water, close tightly and bake for an hour and a half in an oven set to 175°C. Lower the oven to 120°C and cook for another half hour;
  • Marinate the fish for at least one hour in a sauce of yogurt, Dijon mustard, rosemary, salt and pepper before baking;
  • Or cook the fish in the oven and cover it with a sauce made of shallots and mushrooms minced and fried in oil. At the very end of cooking, add yogurt and a little soy sauce;
  • In cakes, pancakes, waffles, muffins, you can replace the milk, in whole or in part, with yogurt;
  • In bread, especially in Indian naan. Kefir can be used to make sourdough bread (without industrial yeast);
  • Yogurt or kefir shake: blend it with fruit juice, pieces of fresh or frozen fruit and a few ice cubes. You can vary the preparations endlessly;
  • Perfect: in a large glass, alternate layers of yogurt, peach pieces and muesli.

History of yogurt


The term "yogurt" appeared in the French language in the middle of the 15th century. It is derived from the Turkish word yoÄŸurt, from yoÄŸurmak, which means "to knead". The term "yogurt", which appeared later, in 1798, has the same etymology. Little used before the 20th century, the two words did not enter the dictionary until 1925, when France began to take an interest in the nutritional properties of this food.

In Quebec, as well as in French-speaking Switzerland, it is more common to write "yogurt", while in France and Belgium, "yaourt" is the predominant term. In addition, in Europe, regardless of the form used, the final "t" is pronounced, whereas in Quebec it is silent.

The variant spelling "yoghourt" is less common, but quite acceptable in French.

The term "kefir" or "kephir" derives from the Turkish keif, the literal meaning of which is "to feel good". The word did not appear in the French language until 1888. If in the West it essentially designates the milky drink, in its place of origin, it refers to any drink (based on water, milk or herbal tea) prepared with the mixture of yeast and bacteria that characterizes this ferment.

Many peoples claim to have discovered the various processes for making fermented milk, and legends abound on this subject. According to some, God himself had an angel bring the secret of yogurt making to Abraham, while kefir "grains" were a gift from Mohammed to the Muslim peoples of the Caucasian mountains (hence its popular name of "Prophet's millet"). In Mongolia, it is said that yogurt was discovered as a result of a bad joke played by members of one of the peoples conquered by Genghis Khan at the expense of a Mongolian horseman who had stopped in the village to ask for water. Instead, the villagers filled his canteen with milk in the hope that it would corrode during the long ride across the desert. Instead, under the effect of the heat, it was transformed into a white substance with a sour taste. The rider would have tasted it and said he was satisfied.

More likely, fermented milk appeared accidentally shortly after the domestication of the goat, somewhere in Mesopotamia. It did not take long for the people of that time to realize the importance of this discovery and to determine the ideal conditions for reproducing the phenomenon that had led to the transformation of a highly perishable and potentially harmful product (milk) into a healthy food that could be preserved for a much longer period of time, whether it was the milk of the goat, the donkey, the mare, the camel, and later, the cow. It will be of great importance in the diet of the various pastoral peoples of Central Asia, India, Mongolia, Greece and the Middle East, who will each have their own local product, personalized according to the type of milk used, but also the bacterial flora typical to the region.

Of course, these peoples knew nothing about bacteria, which were not discovered until the end of the 19th century by Pasteur, but by empiricism, they understood that by recovering a part of the yogurt prepared the day before and adding it to freshly drawn milk, they obtained after a few hours the fermented milk they so much appreciated.

Yogurt was known to the Romans, if we are to believe Pliny the Elder, who wrote that "certain barbarian tribes knew how to thicken milk into a pleasantly acidic substance".

It is not known when, exactly, it made its appearance in France and in the rest of Western Europe. However, history records the case of King Francis I (16th century) who, afflicted with digestive problems, sent for a doctor from Constantinople who prescribed a cure of sheep's milk yogurt. The fermented product caused quite a stir at court, but the enthusiasm did not last long, as the sheep died of cold and the doctor returned to his country, keeping the secret of its manufacture for himself.

Yoghurt for high blood pressure?

Every year, the agri-food industry discovers new bacteria and yeasts that are of interest to human health. For example, researchers are currently working on the development of a milk fermented with Lactobacillus helveticus, a micro-organism traditionally used to make Swiss cheese. Among other things, it would have hypotensive properties.

It was not until the beginning of the 20th century, and the work of Metchnikoff, a Russian microbiologist, disciple of Pasteur and deputy director of the Pasteur Institute in Paris, that yogurt once again aroused interest in Western Europe. The researcher, who was trying to understand the reasons for the legendary longevity of the mountain people of the Caucasus and the Balkans, would have concluded that it was due to their high consumption of fermented milk. We owe him the isolation of the two lactic ferments that transform milk into yogurt and which are still used by industry today. It was he who brought to light the positive effects that lactic acid bacteria have on the intestines and on health in general.

Initially perceived as a medication and sold in pharmacies and "yogurt houses", yogurt made its appearance on the family table between the two world wars, but it was only after the second that it truly became the staple food that it is today. As for kefir, although it can be found today just about everywhere in the West, it is mainly produced and consumed in the former Soviet Union.

To go further

Effective microorganisms (EM)

The microorganisms found in milk and other fermented foods, as well as other strains of microorganisms, are only useful to humans. In the 1970s and 1980s, a Japanese researcher studied the symbiotic relationships that exist in nature between the species of five major groups of microorganisms: lactic acid bacteria (found in yogurt, kefir and lacto-fermented foods), phototropic or photosynthetic bacteria (known for their powerful antioxidant properties), yeasts, actinomycetes and molds.

As a specialist in horticulture, he develops various formulations mainly for agricultural applications: improving the quality of composts, treating organic waste, eliminating or reducing the odor of manure, reducing the population of parasites that harm livestock, limiting the effect of diseases on crops, etc.

This technology, which has come to be known as EM (effective microorganisms), is rapidly gaining momentum. It has applications in all sorts of other areas: wastewater treatment, removal of toxic waste and pollutants from burnt gasoline, soil decontamination, remediation of polluted waterways, deodorization of landfills, homes, sanitary facilities, water pipes and septic tanks, protection of building materials and buildings (including against hermetic building syndrome), pre-digestion of biomass for biofuels (methanol and ethanol), but also human and animal health, where it is raising high hopes.

Numerous products formulated according to their intended use have been created since then: they all have in common that they call upon the various "skills" of this class of living beings that outnumber all other species combined, and their innate ability to work as a team.

Yuzu: the benefits of this citrus fruit prized by top chefs

The health benefits of yuzu

Antioxidant

It is more precisely the vitamin C, flavonoids and limonoids, which will have an anti-oxidant effect on the body. These elements would even prevent certain degenerative diseases according to recent scientific studies.

Hair tonic

If you dream of a beautiful hair, yuzu is the food to include in your diet. The flavonoids contained in yuzu will help strengthen your hair.

Anti-inflammatory

Like many other citrus fruits, yuzu has a high content of vitamin C and a very interesting anti-inflammatory power to treat small daily ailments.

Facilitates transit

Because it is rich in fiber, yuzu will play an accelerating role on the intestinal transit and will allow you to fight against constipation.

Anti-platelet aggregation

The yuzu is also an ally to fight against cardiovascular diseases since it has been proved that it has an efficiency against platelet aggregation.

Nutritional values of yuzu

For 100g of yuzu

  • Water: 88.9 g
  • Carbohydrates: 9 g
  • Fat: 0.15 g
  • Protein: 1 g
  • Fibre: 2 g
  • Vitamin A: 91 IU
  • Vitamin C: 240 mg
  • Calcium: 15 mg
  • Energy: 25 kcal
  • Energy: 104.5 kJ

The main nutrients contained in yuzu

Vitamin A

As with many citrus fruits, yuzu provides a significant amount of vitamin A, giving it anti-oxidant properties and helping cell renewal.

Water

Although we only get a small amount of juice from yuzu, it is mainly composed of water, which places it in a good position among the hydrating fruits for the body.

Vitamin C

The vitamin C contained in yuzu will help healing, maintain a good antioxidant activity and will even help lower cholesterol.

Energy

It is its low calorie content that makes yuzu interesting to consume as part of a balanced diet. It can therefore be easily integrated into many recipes without providing large amounts of calories.

Use of yuzu in cooking: some recipe ideas

The taste of yuzu

When tasted, its taste can remind the flavors of lime and grapefruit. In the background, we find a rather acidic taste of mandarin.

How to choose yuzu?

A good size yuzu should measure between 5 and 8 cm, its weight once ripe is about 110g.

Its skin should be rough and irregular, it can be bought green if you want to extract only the zest or yellow if you want to use its zest and its juice.

The yuzu contains little flesh and little juice, it has many seeds.

It is quite difficult to find fresh yuzu, but it is easy to find it in sterilized juice or in the form of dehydrated zest.

How to store yuzu?

Like other citrus fruits, yuzu can be stored at room temperature or in the refrigerator in the crisper.

How to cook yuzu

Yuzu is mostly used in pastry and by top chefs. At home, you can use green yuzu for Japanese recipes like soba, sashimi or simply to season eggs.

The ripe yellow yuzu will go very well with mushrooms, soy sauce, fish, miso, jams or cakes.

As for the yuzu flower, it will delicately flavour and decorate your teas and sake.

A short history of yuzu


Although it originated in China, this small citrus fruit quickly invaded Japan where it is widely consumed and even venerated. This fruit has a prominent place in many typical Japanese recipes.

It is a citrus fruit that is not very present fresh on our market stalls, and the small quantity of juice it gives for 100g makes it very expensive.

3 ideas for balanced recipes to lose weight

Between the nutritional recommendations and the constraints of everyday life, it is not always easy to create menus without any false notes. However, making a good balanced recipe to lose weight while enjoying yourself can be very simple. In this article, discover how to compose a slimming meal and 3 balanced recipes to make your life easier.

What should a balanced recipe contain to lose weight?


In order to create a balanced recipe, you need to know which ingredients to choose and which ones to limit. Indeed, not all foods are the same and if some are real allies for slimming others do not want you only good. 

Essential foods to make a balanced recipe to lose weight: 

  • Fruits and vegetables in season 
  • Whole grains and starches
  • Sources of lean protein: fish, poultry, legumes, etc. 
  • Quality fats: vegetable oils, oilseeds, etc. 
  • Spices, herbs and spices 
  • Natural sugars
  • Home cooking and simple preparations 

Foods to avoid for a slimming meal :

  • Dishes and industrial products 
  • Processed and non-fresh foods 
  • Sweetened products and white sugar 
  • Animal, saturated and trans fats 
  • Red meat and cold cuts
  • Refined cereals and white bread 
  • Salt 

Recipe of the carrot and cabbage salad with lemon and yogurt for a slimming starter

For 2 people 

  • 150 g of carrots
  • 150 g of red cabbage 
  • 1 plain yogurt 
  • 2 tbsp. olive oil
  • 1/2 lemon 
  • 1 teaspoon of sweet mustard 
  • A bunch of chives 
  • salt and pepper 

Preparation 

  • First, to make the Carrot and Cabbage Salad recipe, start by washing and peeling the carrots. Wash the cabbage thoroughly. In a salad bowl, grate the vegetables quite finely.
  • Then, in a bowl, mix the lemon juice, olive oil, mustard and yogurt. You should have a smooth mixture. Add the chopped chives and salt and pepper to taste. 
  • Finally, add the yogurt and lemon sauce to the grated vegetables. Mix well to distribute the sauce evenly. Re-season if necessary and chill until ready to eat. 

Why is this balanced recipe perfect for a slimming meal? 

This recipe features raw vegetables, which is great for filling up on nutrients. Here, olive oil provides high-quality fatty acids and yogurt replaces cream for a much lighter texture. Finally, lemon provides vitamin C and an interesting detox effect.

Vegetable wok with shrimp, a balanced recipe to lose weight

For 2 persons 

  • 200 g peeled pink shrimp 
  • 80 g raw rice noodles 
  • 2 small carrots 
  • 1 zucchini 
  • 1 onion 
  • 150 g of bean sprouts 
  • A bunch of coriander 
  • 150 ml of coconut milk 
  • 2 tbsp. sesame oil 
  • 2 tsp of five spices 
  • salt and pepper 

Preparation 

  • First, to make the shrimp wok, start by cooking the rice noodles according to the instructions on the back of the package. 
  • Meanwhile, wash and peel the vegetables. However, if you wish, you can keep the skin of the zucchini. Cut the carrots and zucchini into thin sticks, chop the onion and mince the coriander. 
  • Then, in a non-stick pan, fry the onion and carrots for 5 minutes. Then add the zucchini and the five-spice mixture. Add salt and pepper and continue cooking over low heat for 5 to 7 minutes. 
  • After this time, add the coconut milk, shrimp and chopped coriander. Cover and simmer for 5 minutes. Then add the bean sprouts and cooked rice noodles. Stir and cook for another 3 minutes. 
  • Finally, just before serving, adjust the seasoning, add the sesame oil and mix again. 

Why choose this balanced recipe to lose weight? 

This complete recipe has everything you need for a balanced meal: lean protein, good fats, micronutrients and dietary fiber. It's delicious, low in calories and helps you lose weight without frustration.

Sugar-free raspberry mousse for a special slimming dessert

For 2 persons 

  • 170 g fresh or frozen raspberries
  • 1 egg 
  • 100 g of 0% cottage cheese 
  • 2 level tablespoons of honey
  • A dash of lemon 

Preparation 

  • First, to make this raspberry mousse, put the raspberries and honey in a small saucepan. Then, heat the mixture gently and let it simmer over low heat for about 15 minutes until you obtain a homogeneous compote. 
  • Then strain the mixture to remove any raspberry seeds that may be in the way when tasting. Reserve the raspberry coulis. 
  • Then, in a bowl, whisk the egg white with the lemon juice. Beat the mixture until you obtain a very firm mousse. 
  • In a bowl, combine the cottage cheese and raspberry coulis. Gently fold the egg whites into the cottage cheese and raspberry mixture with a pastry blender. Be careful not to break the banks. Place in the fridge for at least 3 hours before enjoying chilled. 

Why is the raspberry mousse a balanced slimming recipe? 

This fruit-based dessert has several advantages. First, it uses honey instead of sugar to bring taste in a much more natural way. Secondly, the egg white and cottage cheese are two very interesting sources of lean protein. Finally, this delicious dessert allows you to enjoy yourself while paying attention to your figure.

5 recipes for detox drinks to lose weight

Depending on the ingredients used, a detox drink for slimming can be a valuable slimming ally. Combined with a varied diet, it allows you to fill up on nutrients and active ingredients and contributes to the well-being of your digestive organs. In this article, discover 5 recipes of slimming detox juice to boost weight loss and stay healthy. 

Detox juice with activated charcoal and apple


In this slimming detox drink, the combination of charcoal and apple helps to eliminate toxins and promote transit. This drink is ideal for people who tend to suffer from bloating and transit problems. 

For 1 big glass 

  • 1 Golden apple
  • 1/2 green apple 
  • 1/2 untreated yellow lemon 
  • 10 cl of water 
  • 1 level tablespoon of powdered activated carbon 

Preparation 

  • To make this detox juice, start by carefully washing the apples and lemon. Then, put them in the juice extractor to obtain a homogeneous apple juice. 
  • Then, mix the apple juice with water and activated charcoal and enjoy without delay. 

Virtues of the detox juice with activated charcoal 

Activated charcoal has a very important absorption power. By absorbing gases and toxins, it allows to detoxify the digestive system in depth. Also, it is necessary to note its very positive action on bloating that it allows to soothe effectively. Combined with apple rich in pectin, charcoal is perfect to take care of the digestive sphere. 

Vegetable juice to lose weight with cucumber and celery


This diuretic slimming vegetable juice is perfect for stimulating renal water elimination and fighting against water retention. Reassuring, it is appropriate for all the people wishing to take care of their line. 

For 1 large glass 

  • 1/4 cucumber 
  • 1/2 stick of celery 
  • 50 g of red fruits 
  • 10 cl of water 

Preparation 

To make this slimming vegetable juice, carefully clean all the vegetables and then put them through a juice extractor, a centrifuge or a blender. Once the juice is homogeneous, add a little water and drink it immediately. 

Advantages of this vegetable juice for slimming 

This detox juice has several advantages. On the one hand, the cucumber is a great ally to promote renal elimination and fight against water retention. The celery and red fruits, rich in fiber and antioxidants, provide a lasting satiety effect, fight against cell oxidation and stimulate fat burning. 

Recipe for detox juice with spirulina


This blue-green juice made with spirulina is ideal to fill up with energy in the first part of the day. Its high protein content gives it satiating properties that are particularly interesting in the context of a detox diet. 

For 1 big glass

  • A handful of spinach shoots
  • 1/2 banana 
  • 1/2 stick of celery 
  • 100 ml of coconut water 
  • 1 level tablespoon of spirulina  

Preparation 

To make this slimming detox juice recipe, start by carefully washing all the plants. Then blend all the ingredients together in a blender until you have a smooth detox vegetable juice. If necessary, you can add a little coconut water. Taste without waiting. 

Slimming interests of this recipe of detox juice with spirulina 

The coconut water has a very strong thirst-quenching power. Moreover, its richness in nutrients is very interesting. In this juice, spirulina allows to have a high content of proteins, iron and micronutrients which gives a satiating drink and which naturally allows to regulate the food intake. Finally, banana and spinach are respectively rich in potassium and fiber and bring a particular slimming interest to the mixture. 

Detox drink with pineapple and cabbage


Rich in fiber and antioxidants, the ingredients that make up this detox juice recipe are perfect for stimulating fat burning and protecting the body from cellular oxidation. 

For 1 large glass 

  • 1 slice of pineapple 
  • 100 g white or red cabbage 
  • 1/2 green apple 
  • The juice of a small lime 

Preparation 

First, to make this juice for slimming, carefully clean all the vegetables. Then, put them through an extractor or a centrifuge to obtain a homogeneous juice. If necessary, you can dilute the juice obtained with a little water for a more neutral taste. 

Virtues of this detox drink flat stomach 

First of all, pineapple is rich in fiber and satiating. Its slightly sweet taste brings a real plus to this recipe. White cabbage is also rich in fiber and micronutrients. Low in calories, it makes for a satiating and very light juice. Concentrated with antioxidants, lime helps burn fat and stimulate bile production. 

Detox drink to lose weight with grapefruit and ginger


Finally, here is a real concentrate of vitamin C and fiber to stimulate the detoxification functions of the body. This delicious vegetable juice is perfect at breakfast time to fill up on energy. 

For 1 large glass 

  • 1 grapefruit 
  • 2 small carrots or one regular carrot
  • juice of one lemon
  • 1.5 cm of ginger root 

Preparation 

First, to make this detox juice recipe, start by carefully washing all your plants. Peel the ginger and carrots, if they are not organic. Then, remove the skin from the grapefruit before putting all the ingredients in a juicer or extractor. Enjoy without delay. 

Advantages of this detox drink to lose weight 

Grapefruit has two major advantages. On the one hand, it is rich in antioxidant vitamin C, which helps fight against oxidative stress and promotes fat burning. On the other hand, it contains pectin. This soluble fiber regulates transit, promotes satiety and has a regulating effect on cholesterol and blood sugar levels. Ginger has a soothing effect on the digestive system and stimulates the self-cleaning of the digestive organs.

5 recipes for vegetable dishes to lose weight

A complete and balanced meal must contain enough seasonal vegetables. The good news is that there are many possibilities with vegetables, and slimming dishes are not limited to bland and sad steamed vegetables. In this article, we prove it to you with 5 delicious recipes of vegetable dishes that can be adapted according to your desires and to the vegetables in season.

Why should you eat vegetables to lose weight?


As part of a healthy and varied diet, vegetables should have a particularly important place. As a source of fiber, vitamins, minerals and antioxidants, they are essential for good health. In addition, their low energy density allows us to eat to satiety without the risk of over-consumption of calories. 

Top 10 vegetables that make you lose weight:

Some vegetables contain particularly few calories and are, at the same time, very satiating. That's why you need to eat them to lose weight healthily and sustainably. 
  • Cucumber 
  • Tomato
  • Zucchini 
  • White cabbage 
  • Fennel
  • Celery 
  • Spinach 
  • Eggplant 
  • Bell pepper 
  • Broccoli 

Recipe of the curry of vegetables thinness


This recipe of the curry of vegetables thinness is interesting because it can be declined with the infinity and according to the seasons. The subtle mixture of curry and coconut milk gives this dish a unique flavor. Moreover, this curry is very simple and quick to make. 

For 1 person

  • 250 g of seasonal vegetables: cauliflower, carrots, broccoli, beans, etc. 
  • 1/2 red onion 
  • 100 ml coconut milk 
  • 100 ml vegetable broth 
  • 1/2 tsp. Balti curry powder 
  • 1 level teaspoon coconut oil 
  • 1 tsp. tomato paste
  • salt and pepper 

Preparation 

  • First, to make the slimming vegetable curry, start by carefully washing all your vegetables. Chop the onion and cut the vegetables into large cubes.
  • Then, in a saucepan, heat the coconut oil over high heat. Once the oil is hot, throw in the red onion and let it cook for 5 minutes.
  • Then add the tomato paste and curry powder and work the mixture into a paste. Then add all the vegetables and cover with broth and coconut milk. Let cook at a low boil for 15 to 20 minutes. At the end of cooking, the vegetables should be tender. Add salt and pepper to taste and serve the vegetable curry with basmati rice.

Slimming vegetable pie


What could be better than a savoury pie for a light, complete and original meal? The slimming vegetable pie we propose here is delicious and can be adapted according to the vegetables you have available. 

For 1 pie (6 parts) 

  • 1 shortcrust pastry 
  • 150 g of zucchini
  • 100 g of diced ham 
  • 60 g of goat cheese 
  • 1 red onion 
  • 5 ml of olive oil 
  • 3 eggs 
  • 150 ml of milk 
  • 3 tbsp. 20% cream 
  • 1 tsp of herbs de Provence
  • 30 g of breadcrumbs 
  • salt and pepper 

Preparation 

  • First, to make this slimming vegetable pie, preheat the oven to 180°C (th.6). Then, carefully wash the zucchini and cut it into thin slices. 
  • Then, in a frying pan, heat the olive oil. Once the oil is hot, fry the chopped onion for 3 minutes. Then add the zucchini slices and diced ham and sauté for about 10 minutes over medium heat. The vegetables should be tender. Add salt and pepper to taste. 
  • Meanwhile, in a bowl, mix together the eggs, milk and cream. Mix well to obtain a homogeneous device. Then, add salt, pepper and herbs de Provence. 
  • In a pie dish covered with parchment paper, roll out the shortcrust pastry. Prick the shortcrust pastry with a fork and sprinkle the breadcrumbs over the bottom of the pie. Then add the zucchini and ham mixture and cover with the pie crust. Finish with the diced goat cheese. 
  • Finally, bake your pie for 40 minutes at 180°C. Let cool before eating.

Recipe for light stuffed vegetables


This recipe for light stuffed vegetables is a slightly different version of the traditional one, but just as tasty. Here, chicken replaces beef for an even lighter result! This recipe can be used to stuff various vegetables of your choice: zucchini, tomatoes, peppers, squash, etc. 

For 1 person 

  • 1/2 zucchini
  • 1/2 slice of wholemeal bread
  • 1 egg yolk 
  • 100 ml of soy milk 
  • 20 g of fresh cheese like St Morêt
  • A small bunch of chives 
  • 1/2 shallot 
  • salt and pepper 

Preparation 

  • First of all, to make this recipe of stuffed vegetables, preheat the oven to 180°C (th.6). Wash the zucchini thoroughly. Then, cut it in 2 lengthwise. Set aside. 
  • Put the bread to soak a few seconds in the vegetable milk. Then, in the bowl of a blender, place the egg yolk, the bread, the chicken, the fresh cheese, the shallot and the chives. Blend until you have a fine filling. Add salt and pepper to taste. 
  • Finally, garnish the half zucchini with this preparation and bake for 30 minutes before serving this dish with salad and rice.

Recipe of the gratin of thin vegetables


When you have leftover vegetables on hand and little time to cook, the vegetable gratin is the perfect solution to concoct a good balanced meal. This recipe for a slimming vegetable gratin takes less than 20 minutes to prepare and is as simple as it is delicious! 

For 1 person 

  • 250 g cooked vegetables: zucchini, cauliflower, broccoli, leek, etc. 
  • 2 tbsp. light cream 
  • 1 tbsp. parmesan cheese powder 
  • small bunch of chives 
  • 1/2 tsp. garlic powder
  • salt and pepper 

Preparation 

  • First, to make this thin vegetable gratin, preheat your oven to 200°C (th.6-7). Then, cut all your vegetables into cubes of the same size. 
  • Then, in a bowl, mix the cream, garlic powder and chopped chives. Add salt and pepper to taste. 
  • Finally, place your vegetables in an individual ovenproof dish. Then add the cream mixture on top. Finish with the parmesan cheese powder. Bake in the oven for 10 to 15 minutes. Serve hot.

Light vegetable omelette


This omelette is a perfect recipe for a lean vegetable meal. It combines lean protein and dietary fiber for a complete and balanced meal. It can be made in 5 minutes and is perfect for an express slimming meal!

For 1 person

  • 2 eggs
  • 1 tablespoon of light cream
  • 150 g of button mushrooms
  • A handful of spinach shoots
  • 1/2 shallot
  • 5 g margarine
  • 1 tbsp. chopped parsley
  • salt and pepper

Preparation

  • First of all, to make this light vegetable omelette, carefully wash all the vegetables. Remove the stems from the mushrooms and cut them into 4 pieces. Chop the shallot finely.
  • Then heat the margarine in a pan. Add the shallot and mushrooms and cook for about 10 minutes over medium heat. If necessary, remove the water from the mushrooms during cooking. Season with salt and pepper.
  • Meanwhile, in a bowl, beat the eggs with the cream and chopped parsley. Season with salt and pepper.
  • Finally, add the spinach shoots to the cooked mushrooms and cover with the egg mixture. Let your omelet cook for about 7 minutes on low heat before turning it over for another 5 minutes. Serve immediately.

Fat burning foods: top 5 fat burning foods

Despite a balanced diet and regular physical activity, it is not always easy to shed some stubborn pounds. Indeed, certain areas of the body such as the thighs or the hips seem to be the place of choice for the fat that likes to lodge there. Certain fat burning foods can be of great help. In this article, discover the top 5 fat burning foods!

Top 5 fat burning foods


In food, some active ingredients can stimulate the burning of fat, their oxidation or their elimination via the intestinal transit. Fat burning foods have the particularity to concentrate them and to have a positive effect on the body. Here are the 5 most effective fat burning foods.

Eggplant, a powerful fat burning food

If you are used to cooking eggplant, you have certainly noticed that this vegetable behaves like a real sponge that captures oil. In the body too, its flesh captures fat and traps it, thus facilitating its later elimination. This fat-burning effect of eggplant is primarily related to its high content of dietary fiber and, more specifically, pectin, which makes it a slimming ally of choice. For an optimal effect, prefer steamed or baked eggplant.

Green tea, a drink that stimulates lipid oxidation

It is now scientifically proven: green tea is one of the most effective fat-burning foods. Indeed, in addition to its record content of antioxidants and diuretic active ingredients, green tea contains catechin. More precisely, epigallocatechin also called EGCG. EGCG stimulates the metabolism and significantly increases fat burning. Thus, regular green tea drinkers are generally thinner.

Lemon, to help the body digest fat

The main active ingredient in lemons is citric acid. In the body, citric acid has many benefits. Its antioxidant power helps to stimulate the immune system and to fight against cellular aging. To lose weight, citric acid also has some advantages. Indeed, it stimulates the production of bile and digestive enzymes and thus allows to wake up the digestive system and to facilitate the digestion, the reuse and the elimination of fats after their metabolization. Therefore, lemon is a very interesting fat burning food.

Oat bran, a food that traps fat in the body 

Oat bran has two main advantages when it comes to losing weight. These two advantages are directly linked to the very high content of soluble dietary fiber in oat bran. First of all, oat bran has a powerful satiating effect. Its inclusion in the diet allows you to be fuller for longer, to avoid cravings and to eat less during the main meals. Secondly, soluble fibers trap bile salts and cholesterol in the body and promote their elimination by stimulating intestinal transit.

Apples, a food rich in pectin that helps burn fat

Like oat bran, apples are an effective fat-burning food thanks to their soluble fiber and pectin content. In the digestive system, pectin actively participates in the elimination of excess fat via the intestinal transit. A sufficient intake of soluble fiber even helps regulate blood cholesterol and blood sugar levels. This is very interesting in the context of a weight loss project.

What should we think about pineapple as a fat-burning food?


Pineapple is certainly the most popular fat-burning food. However, one must be careful! Indeed, pineapple is known for its bromelain content, an enzyme that stimulates fat burning. However, bromelain is mainly contained in the stem of the pineapple, the inedible part. Therefore, one should not rely blindly on this fruit to lose weight as is sometimes the case in some diets. However, pineapple remains a fruit rich in fiber and micronutrients that has its place in a healthy and balanced diet.

How to integrate fat-burning foods into the diet?


A fat-burning food can be a great ally to promote weight loss and give a boost to get rid of stubborn pounds. However, no food has miraculous virtues. The consumption of fat-burning foods must be done in addition to a varied and balanced diet. That is to say, rich in plants, dietary fiber, micronutrients, lean protein and quality fats. The foods mentioned above are a crutch in case of will to lose weight, never a solution in its own right.

Fat burning recipe: a day of slimming menu


Breakfast

Porridge with oat bran, apple and cinnamon

Green tea

Lunch

Chicken and eggplant caviar wrap

Green salad

Plain yogurt

Snack

1 apple

Handful of oilseeds

Green tea

Dinner

Papillote of fish with lemon sauce

Oven roasted vegetables

Cottage cheese with red fruits

Almond: a low-calorie diet food?

The almond and other oilseeds are not unanimous when it comes to losing weight. Accused of being too fatty or too high in calories, almonds tend to be unfairly put aside. However, this bad reputation is not totally founded. In this article, discover the health benefits of this oilseed and how to consume almonds to lose weight. 

Slimming benefits of almonds


The almond has a nutritional profile as rich as it is unsettling. At first glance, it is true that with more than 550 kcal per 100 g it has what to scare. However, behind this high energy density lies an equally interesting nutritional density. 

Rich in essential fatty acids

The almond is above all made up of lipids, which is what gives it this half-hearted reputation. However, the lipids contained in the almond are of great quality. Indeed, it is mainly mono unsaturated fatty acids. These fatty acids have a positive effect on the health of the body because they regulate the blood cholesterol level by reducing the LDL-cholesterol level, known as "bad" cholesterol. Thus, a sufficient consumption of almonds could be beneficial to protect the cardiovascular system and ensure the proper functioning of hormones. 

High fiber content 

Oilseeds, as a whole, are very rich in dietary fiber. As a result, they are satiety foods that help regulate appetite and better manage food intake. Moreover, fiber has a regulating role on lipid levels and blood sugar. Finally, a diet rich in fiber also helps improve transit and prevent the onset of certain digestive and cardiovascular pathologies. 

Quality proteins 

Protein is another of the major constituents of almonds and this protein richness has many advantages. First of all, a protein-rich diet helps nourish muscle fiber and maintain lean body mass. Thus, proteins are ideal to ensure the proper development of muscle mass and the concomitant reduction of fat mass. In addition, proteins promote satiety and increase energy expenditure, particularly through the digestive work they require. Within the framework of a diet, the almond is thus an ally of choice. 

Invaluable source of antioxidants, vitamins and minerals 

Finally, the almond is a food that concentrates many beneficial substances for the body. In particular, it is rich in antioxidants, vitamin E, B vitamins, magnesium, calcium, phosphorus, etc. This nutritional richness helps to meet the needs of the body and stimulate the metabolism. Thus, the almond is particularly interesting within the framework of a varied diet, but also for sportsmen and women or within the framework of a vegetarian diet.

What about almonds for weight loss?


As we have just seen, almonds have many advantages for losing weight. Integrated into a varied and calorie-controlled diet, its interest is undeniable. For example, it is an ideal healthy snack because it is both satiating and nutritious. However, it is essential to control the daily consumption of oilseeds. Indeed, even if they are healthy foods, they are also energy-dense and rich in fat. Thus, an overconsumption could lead to difficulty in losing weight or even weight gain. It is therefore recommended to limit consumption to a maximum of 30 g per day.

How to consume almonds to lose weight?


To lose weight, almonds can be eaten in many ways and not only whole at snack time. 

To consume more almonds and oilseeds on a daily basis, here are some ideas for dishes in which they can be easily integrated: 
  • Stir-fried vegetables
  • Salads 
  • Gratins 
  • Crumbles
  • Soups
  • Homemade cereal bars
  • Mueslis and breakfast cereals
  • Smoothie bowl
  • Yoghurt and cottage cheese
  • Fruit salads 
  • Homemade pastries and cakes

Honey and almond chicken recipe


Here is an easy and original way to use almonds to lose weight. This very fragrant recipe is as quick to make as it is delicious. 

For 1 person 

  • 120 g chicken 
  • 20 g whole almonds, blanched 
  • 1 carrot 
  • 50 g red onion 
  • 1 tbsp. honey
  • 150 ml vegetable broth
  • 7 ml olive oil 
  • 1/2 tsp. cinnamon 
  • A bunch of coriander 
  • salt and pepper

Preparation 

  • First, to make this recipe, clean the vegetables thoroughly. Then, peel and cut the carrot into thin slices. Chop the onion. 
  • Next, cut the chicken into cubes. Heat the olive oil in a frying pan. Once the oil is hot, throw in the onions and chicken and let them brown for 5 minutes. Then add the carrot and crushed almonds and continue cooking over medium heat for 10 minutes. 
  • At the end of this time, cover with vegetable broth. Add honey, chopped coriander, cinnamon, salt and pepper. Finally, let cook on low heat and covered for about 15 minutes before serving. At the end of cooking, the sauce should be reduced and slightly syrupy.

Artichoke to lose weight: the benefits of artichoke to lose weight

The artichoke is a plant very appreciated as much for its refined taste as for its slimming virtues. In capsules, decoction or in the plates, there are many ways to take full advantage of its benefits. In this article, discover the benefits of the artichoke to lose weight as well as a delicious pizza recipe based on artichoke. 

Origin and composition of the artichoke


Originally, the artichoke is neither more nor less than a wild thistle. In the 14th century, its subtle and refined taste will nevertheless seduce the King of France who will invite it to his table. Since then, the artichoke has continued to be cultivated and appreciated for its unique taste. Today, it is still a food of extreme finesse. It is also important to note that there is not one, but many different varieties of artichoke: green, white, red, purple, etc. 

With 47 kcal per 100 g, the artichoke is a low energy density food. Its high fiber, protein and potassium content make it a food of choice for staying healthy. Moreover, artichokes are rich in vitamins A and C, lactone, inulin, antioxidant polyphenols and various minerals. This nutritional richness explains in large part why the use of artichoke to lose weight is so popular. 

Slimming virtues of the artichoke


The artichoke has many slimming and health virtues. These virtues are largely linked to the combination of active ingredients it contains and concentrates.  

Cholagogue and choleretic actions of artichoke 

Artichoke has a double cholagogue and choleretic action. In other words, it stimulates the production of bile by the liver and its elimination via the intestinal system. In particular, artichoke stimulates the contraction of the gallbladder, responsible for the proper evacuation of bile. The stimulation of the liver-gallbladder duo allows a better digestion and a better elimination of food fats. Also, it would have a positive effect on the blood cholesterol level. 

Diuretic and natural drainer 

Artichoke is a natural diuretic plant. Indeed, regular consumption of artichoke promotes renal elimination of water and drainage of water retained in tissues. Thus, artichoke could be excellent to fight against the phenomenon of water retention and cellulite. Finally, combined with sufficient hydration, it is also excellent to protect the renal and urinary system. 

Interesting content of dietary fiber 

The advantages of artichoke to lose weight are also due to its particularly interesting content in dietary fiber. Fibers have a satiating effect and allow a better control of food intake. Moreover, they promote transit, digestion and have a regulating effect on blood lipid levels and blood sugar. Finally, a sufficient consumption of fiber protects the body against various intestinal and metabolic pathologies. 

Low energy density 

Artichoke is a precious ally when integrated to a healthy and varied diet. Indeed, it is a low energy density food. This means that it is a relatively low-calorie food that can be eaten to satiety without causing caloric overconsumption. Thus, the artichoke, like the majority of the plants, has all its place in a qualitative food. 

How to consume the artichoke to lose weight?


From now on, the artichoke to lose weight is found in very diverse forms: capsules, infusions, tablets, phials, etc. If these products can be of good quality, we must not forget that nothing is better than the consumption of fresh and whole artichoke to benefit from all its health advantages. As a complement to a diversified diet, capsules and other supplements based on artichoke can be useful provided they are chosen with care. Indeed, it will be necessary to remain careful and to take care to select quality supplements and elaborated on base of natural assets. In the same way, it is recommended to respect rigorously the posologies indicated on the product and to ask for a medical opinion before taking the artichoke to lose weight. 

The artichoke, a miracle food for slimming? 

Like all foods, the artichoke does not make it possible to lose weight or to remain in good health. Indeed, a regular consumption of artichoke has sense only if it is integrated into a healthy and diversified diet and a globally correct hygiene of life. No supplement can replace this. 

Recipe for slimming pizza with artichoke to lose weight without frustration


Here is a delicious recipe of slimming pizza with artichoke to lose weight while enjoying. This pizza is really perfect for a complete and balanced meal on the go. The tortilla replaces the traditional pizza dough for an even more digestible and light result. 

Serves 1 person 

  • 1 whole wheat tortilla 
  • 3 small artichoke hearts
  • 25 g mozzarella cheese 
  • 3 tbsp. tomato pulp 
  • 4 black olives 
  • 1/2 tsp. dried oregano 
  • A small drizzle of olive oil
  • salt and pepper

Preparation 

  • First, to make this artichoke pizza, preheat the oven to 200°C (th.6-7). 
  • Then, mix the tomato pulp with the dried oregano and season with salt and pepper. Dice the mozzarella and cut the artichoke hearts in half. 
  • Then, on a baking sheet lined with parchment paper, place the whole wheat tortilla. On top, spread the tomato sauce, then arrange the artichoke hearts and mozzarella, spreading all the ingredients evenly. Finish with a few black olives and a drizzle of olive oil. 
  • Finally, put your pizza in a hot oven for 10 minutes, the mozzarella must be well melted after cooking. Serve without waiting with a simple salad for a complete and tasty slimming meal. 

Tips for losing weight: grandma's remedies

Grandma's remedies are tricks to use on a daily basis, generally easy to implement and not expensive. Slimming foods, detox drinks: what are the best grandma's remedies to help lose weight?

Drinking cider vinegar to lose weight


There are foods that can easily eliminate toxins and get rid of fat. This is particularly true of cider vinegar.  To consume it, mix it with a home-made freshly squeezed fruit juice (orange, grapefruit, etc.) without adding sugar, in order to attenuate the acid taste of the vinegar without increasing the calories. You can also drink it with tea or an infusion at the end of your meal. Two teaspoons of vinegar will be enough for a large 200mL glass or a cup of tea. You can also concoct fruit cocktails to be consumed throughout the day, and add a teaspoon of vinegar.

Natural appetite suppressant foods


Some foods have an appetite suppressant function: apples, pineapple, birch or cider vinegar which, as we have seen, not only promotes elimination, but is also an excellent appetite suppressant, which helps reduce the desire to snack between meals. To avoid cravings, consume one of these appetite suppressant fruits or vinegar at the end of the meal: it will provide you with a dose of natural sugars, and will avoid turning to a sweetened food with more calories such as a square of chocolate, yogurt or cake. In the same way, drinking a large glass of water before and at the end of the meal will help fill your stomach and thus tend to make you eat less. You can also drink a large tea or herbal tea if you feel like snacking in the afternoon, which will give you a feeling of satiety without calories ingested!

Recipe for a diuretic drink


If you tend to feel bloated or distended, a diuretic drink can be useful to fight against this feeling of overflow and discomfort. Some natural foods called "detoxifying" help eliminate toxins and cleanse the body, having a draining function and helping the digestive system. This is particularly true of fennel, which you can consume fresh in juice, mixed with other vegetables or with fruit. Cooked, it is also very good in soups or soups. Low in calories and very rich in fiber, it is also excellent for transit and is therefore a food with multiple benefits, a real ally in slimming! Cabbage and black radish are also very good detox foods, low in calories and perfect for hot soups in winter.

Make a homemade anti-cellulite oil


To reduce cellulite, there is nothing like an energetic massage to be done every day after showering or before bedtime. To do this, apply vegetable oil (argan, coconut, sweet almond, etc.) mixed with one or more essential oils. You can choose between geranium oil in case of venous congestion, rosemary and lemon in case of excess water and/or fat, and sage and cedar in case of toxin accumulation. You can apply this homemade mixture on the buttocks, stomach or thighs. For pregnant women, apply only the vegetable oil, the essential oils were proscribed during pregnancy. Also be careful, without preservatives, your mixture will only keep for a few weeks, so remember to make it regularly.

Daily tips for slimming down without sport


Do you want to lose a few pounds but are not a sporty soul? Thanks to a few tricks applied to your daily life, you can work out without going to the gym. Indeed, the important thing is to lose calories, no matter how you do it. For example, consider walking (at least 20 minutes a day), taking the stairs instead of the elevator, or getting off the bus one stop before your usual stop. Cycling and scootering are also great for building up your thighs. An hour of active cleaning, tidying up or gardening can also help you burn calories! Finally, when you are static, you can also train your abdominal or buttock muscles: a few minutes of bodyweight training each day will make a difference!

Goji berries to lose weight: the benefits of goji berries

In the department of super foods slimming, goji berries have gradually made a place of choice. For good reason, these small bright red berries are full of nutrients and substances beneficial to the health of the body. In this article, discover the benefits of goji berries to lose weight, how to consume them and an exclusive recipe to combine health and pleasure.

Slimming benefits of goji berries


Originally from the Himalayas, goji berries are a real concentrate of micronutrients. Particularly, it is their richness in fiber, antioxidants, iron and vitamins that represents a major slimming advantage. In addition to a varied and balanced diet, goji berries can indeed provide a nutritional supplement very interesting to be and stay in great shape. 

The goji berries can : 

  • Promote the burning of fat 
  • Stimulate the transit 
  • Contribute to satiety and regulate food intake 
  • Fight against snacking
  • Regulate blood sugar 
  • Regulate the blood cholesterol level
  • Protect the cardiovascular system 
  • To slow down the oxidation of cells and their premature aging
  • Fight against anemia and nutritional deficiencies 
  • Reduce the risk of being overweight 
  • To fill up with vitality and energy 
  • Boost the immune system

How to consume goji berries to lose weight ?


In juice, fresh, dried, infused: what is the best way to consume goji berries to lose weight? To take advantage of all the slimming benefits of goji berries, it is preferable to consume them as simply as possible by integrating them whole in the preparations. Indeed, the taste of these small sweet berries lends itself very well to their integration into a large number of dishes, drinks and different desserts! 

To help you, here is a list of preparations in which goji berries can be integrated regularly: 
  • Smoothies
  • Infused waters
  • Herbal teas
  • Mueslis
  • Granolas
  • Bread preparations
  • Muffins 
  • Scones
  • Pancakes
  • Yoghurt and cottage cheese 
  • Fruit salads 
  • Dried fruit and oilseed mixes

Honey and goji berry granola recipe


Here is a recipe for a slimming granola with goji berries and honey that is perfect to start the day on the right foot and to fill up with energy at breakfast time. This very simple recipe can be prepared in advance and allows you to take advantage of the many slimming benefits of goji berries. 

For 2 people 

  • 60 g of oatmeal 
  • 2 tablespoons of goji berries 
  • 2 tablespoons of acacia honey 
  • 1 tablespoon rapeseed oil
  • 1/2 teaspoon vanilla extract 
  • 30 g crushed almonds 

Preparation 

  • First, to make this granola slimming with goji berries, start by preheating the oven to 170 ° C.
  • Then, in a bowl, mix the oatmeal, crushed almonds and goji berries. 
  • Next, add the liquid vanilla, oil and honey and mix thoroughly to coat the dry ingredients. 
  • Finally, bake for 30 minutes at 170°C, stirring halfway through to ensure even cooking and a golden brown granola. 
This granola is perfect eaten as is or added to yogurt or cottage cheese. Also, for a complete breakfast, it can be eaten with vegetable milk and some red fruits.

Recipe for slimming smoothie with oat milk and goji berries


This slimming smoothie with goji berries and vegetable milk can be consumed at breakfast time or as a snack to fill up on energy in the middle of the day. Its very interesting content in vegetable proteins, antioxidants and fibers makes it a choice ally to keep fit and slim while enjoying yourself! 

For 1 person 

  • 1/2 banana 
  • 150 ml of oat milk 
  • 1 tablespoon of goji berries 
  • 50 g of fresh or frozen berries 
  • 1 tbsp. quality honey 

Preparation 

To make this slimming smoothie with oat milk and goji berries, simply blend all the ingredients together in the bowl of a blender. Thus, you should obtain a smooth and homogeneous drink. 

In this recipe, the red fruits can be replaced by 50 g of another fruit of your choice to vary the pleasures: mango, kiwi, pear, etc.

Drinking water to lose weight: does it work?

When it comes to nutrition, what we drink is as important as the food we eat. In this regard, it is known that water is the only essential drink for life and that it is essential to drink constantly. In this article, discover the role of water and why it is important to drink water to lose weight. 

What are the roles of water in the body?


Water is a vital element. In fact, it is impossible to survive more than a few hours without drinking water. For this reason, water has many fundamental roles in the body. It allows : 
  • To make possible all the exchanges at the intra and extra cellular level 
  • Carry all substances through the body 
  • Regulate the temperature of the body 
  • Make possible all metabolic reactions requiring the hydrogen atom
  • Drain the body 
  • Favour the elimination of metabolic waste and toxins

Drinking water to lose weight: is it effective?


We often hear that drinking water to lose weight is effective. But what is it really? 

In reality, it should be noted that water in itself does not help you lose weight. It is, of course, an acaloric food but its ingestion is not enough to lose weight. However, water has other benefits that indirectly promote weight loss and help maintain a healthy weight. 

Drainage and elimination of toxins 

First, drinking enough water drains the body and helps eliminate metabolic waste and toxins. Our current lifestyle (stress, pollution, junk food) overexposes the body to the production of toxins. As a result, the purification organs are more quickly saturated and this has consequences on the whole metabolism: difficulties to lose weight, fatigue, digestion problems, etc. Drinking water can therefore be of great help to support these organs and promote weight loss. 

Fight against water retention

Secondly, sufficient hydration helps to fight against the phenomenon of water retention. This phenomenon is caused by the retention of water in the cells and causes an unpleasant swollen appearance. Also, water retention is often responsible for the gain of a few kilos that are difficult to get rid of. Accompanied by a reduction in salt consumption, good hydration can therefore help to get rid of water retention. 

Regulation of the feeling of hunger

Finally, it has been proven that water can have a very interesting hunger suppressant effect in the context of a diet. Indeed, drinking a large glass of water activates the mechano-receptors contained in the stomach wall and sends a satiety signal to the brain. If this feeling of satiety is not long-lasting, it at least helps to fight cravings and to eat less during and outside of the main meals. These three main reasons explain why drinking water to lose weight can be a good idea. 

How and when to drink to lose weight? 

Drinking water to lose weight is a good idea, but there are certain rules to ensure that you get the maximum benefit from it. 

Firstly, you should never wait until you are thirsty to drink. Indeed, thirst is a warning signal that occurs when dehydration has already begun. This means that the body has already lost some of its capacity. The ideal is therefore to drink small quantities of water every hour without waiting for the body to ask for it. 

Then, it is important to spread the water intake over the day and not to drink 1 liter of water in one go. In fact, to be well absorbed and assimilated, water must be constantly supplied to the body. It is better to drink a small glass of water every hour. 

In addition, drinking water before a meal to lose weight can be a good idea. Indeed, it allows you to overcome your hunger and significantly reduce the amount of food ingested during the next meal. 

Finally, choose plain water with low mineral content for your daily consumption. Carbonated water is often very rich in salt and highly mineralized water can, if consumed every day, disturb the body's mineral balance. 

What to think of lemon water to lose weight?


Drinking lemon water to lose weight is a common advice. Adding lemon juice to water has various advantages. Indeed, the citric acid it contains helps regulate the pH of the body, stimulates the digestive system and the body's immune system. 

From a slimming point of view, lemon is an excellent ally to stimulate the production of bile and digestive enzymes and facilitate digestion. By stimulating the liver, it also helps to eliminate toxins. However, it is not a miracle cure and it should not replace a varied and balanced diet. 

Some tips for drinking more water every day


Drinking the recommended one and a half liters of water per day is not always easy. Fortunately, there are some tips that make it easy to increase your daily water intake: 
  • Make flavored waters by infusing fruit and mint in fresh water 
  • Think about iced teas to enjoy drinking 
  • Tea and coffee can also increase daily hydration by drinking 1 to 3 cups maximum 
  • Add lemon juice to your water 
  • Always carry a small bottle of water on your daily trips 
  • Set an alarm to remember to drink once every hour 
Be careful, fruit juices, sodas, syrups or even milk cannot replace water and are not equivalent. They should be consumed in moderation and occasionally.

Drink to lose weight : 10 recipes of drinks to lose weight

When we want to lose weight, we tend to focus only on the content of our plate. However, another element is important: hydration. Draining, detoxifying or even satiating, some drinks really promote weight loss. In this article, discover 10 healthy drink recipes.

10 recipes of drinks to lose weight

Iced green tea with lemon, a daily slimming ally 

For 1 person

  • 250 ml of water
  • 1 green tea bag 
  • 1/2 untreated lemon 
  • 1 tablespoon of coconut sugar 

Preparation 

  • First, to make the iced green tea with lemon, heat the water in a pan. Once the water is boiling, plunge the green tea bag into it and let it steep for 5 minutes. Remove the tea bag and set aside. 
  • Next, wash the half lemon and cut a thin slice from it. Squeeze the remaining lemon to extract as much juice as possible.
  • In a small bottle, pour the lemon juice, coconut sugar and add the lemon slice cut in 2 or 4. 
  • Finally, pour your green tea on top and place in a cool place for at least 4 hours. The tea should be very fresh and can even be consumed with ice. 

Why is iced green tea with lemon a good drink for slimming? 


Green tea is a very good drink to help lose weight. The many antioxidants it contains, including EGCG, promote the oxidation of fat cells. In addition, green tea has a draining action and promotes the elimination of waste, especially in combination with lemon. 

Lemon juice, the drink to promote weight loss and wake up the digestive system 

For 1 person 

  • 1 untreated lemon 
  • 100 ml of warm water

Preparation 

To make this drink, simply squeeze the lemon and add the warm water. Drink immediately to avoid losing any of the active ingredients.

How does lemon juice help to lose weight? 

Lemon juice consumed in the morning on an empty stomach is a good drink to lose weight, or at least to promote weight loss. The citric acid it contains helps to wake up the digestive system, to stimulate the production of bile and digestive enzymes. Thus, the organs are more efficient and the elimination of fats and metabolic waste more effective. 

Grapefruit juice with ginger, to help the liver eliminate toxins

For 1 person 

  • 1 grapefruit 
  • 1/2 lemon 
  • 1 cm of ginger root 
  • 3/4 tablespoon of quality olive oil 

Preparation

To make the grapefruit juice with ginger, simply squeeze the grapefruit and half a lemon. Add the crushed ginger and olive oil. Mix quickly and drink without delay.  This drink should be consumed in the evening just before bedtime to maximize the results. 

Why is grapefruit juice a good drink to lose weight?

This drink is interesting to promote weight loss because it has a very draining action on the liver and gallbladder. It promotes the cleansing of these two organs and therefore the elimination of toxins that can slow down weight loss. 

Water infused with cucumber and mint, the anti water retention drink

For 1 person 

  • 250 ml of water 
  • 1/4 cucumber 
  • 10 mint leaves 
  • 1/2 lime 

Preparation 

To make this cucumber infused water, start by cutting the cucumber into thin slices. Then, squeeze the lime and keep a slice.
Next, wash the mint and separate the leaves. Place the lemon juice, mint leaves and cucumber slices in a small bottle. Add the water and keep in a cool place for at least 2 hours before drinking. 
Why does this drink promote weight loss? 
Cucumbers are very rich in water and therefore very low in calories. Its content in silicon and various micronutrients gives it draining and detoxifying virtues. Thus, it helps to fight against water retention and promotes satiety. 

Infusion with ginger, lemon and honey to promote digestion 

For 1 person 

  • 250 ml of water 
  • 1 cm of ginger root 
  • 1/2 tbsp. honey 
  • 1/2 lemon 

Preparation 

  • To prepare this slimming ginger infusion, simply boil some water. 
  • Then, squeeze the half lemon and crush the ginger. In a cup, place the ginger, lemon juice and honey. Pour the hot water over it and enjoy it hot.

Benefits of this infusion for weight loss

The combination of ginger and lemon helps to promote digestion and stimulate the digestive organs. This infusion is ideal to keep a flat stomach, especially consumed in the evening after the last meal of the day. 

Satiating green smoothie with spirulina 

For 1 person 

  • 1 bowl of spinach shoots
  • 1 green apple 
  • 1/4 banana 
  • 1 tablespoon of spirulina powder 

Preparation 

Place all the ingredients in a juicer or centrifuge, except for the spirulina. Once the juice is obtained, add the spirulina powder and mix vigorously before tasting without waiting. 

How does this smoothie help to lose weight?

Rich in dietary fiber and nutrients, this smoothie is satiating and ideal to have energy all day while limiting the cravings for snacks. Thus, it promotes weight loss.  

Draining smoothie with red fruits and pineapple 

For 1 person 

  • 150 g of red fruits 
  • 100 g of pineapple 
  • 100 ml of almond milk 
  • 1 drop of vanilla extract 

Preparation 

To make this draining smoothie, simply blend all the ingredients in the bowl of a blender until you obtain a smooth and homogeneous mixture. Enjoy chilled without waiting. 

Why is the draining smoothie a drink that promotes weight loss? 

This delicious smoothie is a concentrate of antioxidants and enzymes beneficial to the body. It promotes satiety, fat oxidation and helps with weight loss. 

Cinnamon infusion, a drink that helps to lose weight 

For 1 person

  • 250 ml of water 
  • 1 stick of Ceylon cinnamon 
  • 1/2 tablespoon of honey  
  • 1 black tea bag 

Preparation 

  • To make this slimming cinnamon infusion, boil the water in a saucepan. Then add the cinnamon stick and the tea bag and let it infuse for 7 minutes. 
  • Then, in a cup, pour the honey and the cinnamon infusion on top. Stir and enjoy hot. 

Interest of this drink to lose weight 

This recipe of infusion is a good drink to lose weight. The tea has particularly interesting antioxidant and draining actions. Cinnamon increases the temperature of the body and the energy expenditure. It also has virtues on the digestive system, on the glycemia and to reduce the feelings of hunger. 

Draining infusion with birch 

For 1 person 

  • 250 ml of water 
  • 10 g of dried birch leaves 
  • 1 pinch of baking soda 

Preparation 

To make a birch infusion, simply pour boiling water over the dried birch leaves and let steep for 10 minutes. After infusion, add the bicarbonate. 

Benefits of birch sap to keep your figure 

The birch, its sap and its leaves have a strong depurative and detoxifying power. Birch helps to drain the entire body and to clean it. Thus, the organs are more efficient. It should also be noted that birch helps to reduce water retention and fight against cellulite.

Water, the best drink to lose weight?

In this part, no recipe but some advice. Indeed, water remains the best drink to reach a healthy weight and stay healthy. It allows all intra and extra cellular exchanges and facilitates the elimination of metabolic waste. 

If the slimming drinks mentioned above can be of great help, drinking water must be a priority. It is recommended to drink at least 1.5 liters of water, spread over the day. For your health, favor plain water. 

If you have difficulty drinking water, don't hesitate to add a few mint leaves, a little lemon or some fruit to give it more taste.

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