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The 5-2 diet

The 5-2 diet is a brand new method for losing weight. It was proposed by Dr. Michelle Harvie, a dietician and Tony Howell, a professor of oncology. Initially, it was a way to fight breast cancer, but it turned out to be an excellent technique to lose weight.

5-2 diet: the method to lose weight

The 5-2 diet consists of eating as much as you want 5 days a week and following a semi-fasting diet (eating only what is necessary in terms of caloric intake) the remaining 2 days. With this method, it is possible to lose up to 1.5 kg in the first week.

A healthy and balanced diet for the rest of the week

The 5 days without restrictions should not be an opportunity to let your food go to waste. In fact, your diet should be inspired by the Cretan or Mediterranean diet by favoring :
  • vegetables ;
  • white meat
  • olive oil
  • fish;
  • nuts.
On the other hand, it is recommended to avoid certain foods such as :
  • bread ;
  • cold cuts
  • Viennese pastries ;
  • appetizer cookies;
  • sweets.

The advantages of the 5-2 diet

The 5-2 diet has some significant advantages:
  • With only 2 days of dieting per week, the commitment is less difficult to keep than with other diets.
  • Weight regain is less likely because the risk of eating disorders is lower.
  • The foods recommended on the basis of the Mediterranean diet prevent cardiovascular disease, diabetes and certain cancers.

The disadvantages of the 5-2 diet

However, the 5-2 diet may have some disadvantages:
  • undesirable effects due to the high protein diet (feeling of weakness, migraine) ;
  • the diet is controlled during the 5 days known as "without restriction";
  • It is not recommended for people who are fragile.

Diet by blood type

The blood type diet is part of the dissociated diets. It allows you to lose weight by taking into account your blood type to personalize your diet.

What is a blood type diet?

The blood type diet was developed by an American naturopath, James d'Adamo. He based his diet on the difference in food assimilation according to a person's blood type. According to this doctor, since all blood types did not appear on Earth at the same time, each type would be adapted to a specific type of diet specific to its period of appearance. Certain foods that are incompatible with one's blood type would cause weight gain and various health problems.

The blood type diet offers 4 personalized diets:
  • blood group A: vegetarian diet (fruits, vegetables, cereals) ;
  • blood group B: balanced diet (dairy products, eggs, meat - except chicken, vegetables, fruit, cereals);
  • blood group AB: varied diet allowing for foods of blood groups A and B;
  • blood group O: protein-rich diet (meats, fruits, vegetables).

Benefits of the blood type diet

The advantages of the blood type diet are:
  • it can be followed for life;
  • It allows for a progressive weight loss;
  • the diet helps prevent cardiovascular disease, diabetes, cancer... ;
  • it is easy to follow, because there are no quantity restrictions;
  • no feeling of hunger;
  • it allows you to develop healthy eating habits (not snacking, exercising, avoiding sugary drinks...) and to think about the impact of what you eat.

Disadvantages of the blood type diet

The blood type diet does have some disadvantages to be aware of:
  • weight loss depends on individual eating habits;
  • the results are uncertain;
  • difficult in the long term: it can be restrictive and frustrating to change one's eating habits for a long time;
  • the foods recommended for our blood type are not necessarily suited to our tastes and lifestyle;
  • it can lead to deficiencies.

Hollywood Diet

The Hollywood diet is part of the dissociated diets. It allows you to lose weight by consuming only fruits.

What is the Hollywood diet?

The Hollywood diet is also called the "fruit diet". Its origin comes from the United States, and more precisely from Hollywood where stars wanted to lose weight quickly in the 80s.

A Hollywood diet lasts about 15 days and is based on :
  • the consumption of fruits for each meal during the first 2 weeks: pineapple, grapefruit, watermelon... ;
  • the dissociation of meals after the 2nd week: reintroduction of proteins and lipids, but consumed alone.
In this diet, all industrial foods are excluded.

Benefits of the Hollywood diet

The Hollywood diet has its advantages:
  • it allows for rapid weight loss;
  • It is ideal for people who like fruit;
  • It is easy to follow, as there are no quantity restrictions;
  • It allows you to detoxify your body;
  • It allows you to learn healthy eating habits (don't snack, do sports, avoid sugary drinks...);
  • it allows you to make small deviations, but with a counterpart: a fruit cure for 3 days.

The disadvantages of a Hollywood diet

However, the Hollywood diet has some disadvantages that you should be aware of:
  • weight gain at the end of the diet;
  • important risk of deficiencies causing fatigue;
  • it causes a feeling of hunger;
  • it can cause significant fatigue;
  • It is important to appreciate the consumption of fruit;
  • this diet does not allow for a balanced diet and should not be continued on a long-term basis.

Hormonal diet

The hormonal diet is part of the dissociated diets. It allows you to lose weight by taking into account your hormonal profile to personalize your diet.

What is the hormonal diet?

The hormonal diet is based on the difference in nutritional needs according to your hormonal activity. Certain foods that are incompatible with your hormonal profile would cause you to gain weight. This method distinguishes 12 hormonal profiles to which everyone should be able to relate.

The hormonal diet allows you to fight :
  • Insulin imbalance: a diet low in fat and sugar is needed;
  • the effects of stress: a diet low in salt (ready-made meals, sauces, etc.).

The advantages of the hormonal diet

The hormonal diet has its advantages:
  • it allows a weight loss of up to 5 kg in 1 week;
  • the diet helps to prevent cardiovascular disease, diabetes, cancer, etc. ;
  • no feeling of hunger;
  • it allows you to develop healthy eating habits (don't snack, exercise, avoid sugary drinks...) and to think about the impact of what you eat.

Disadvantages of the hormonal diet

The hormonal diet does have some disadvantages to be aware of:
  • weight loss depends on the eating habits of each person;
  • you have to know your hormonal problems.

Chrononutrition

Diets are numerous and varied, there is something for everyone! Chrononutrition is one of them. It proposes to be based on chronobiology, that is to say to adapt to the biological rhythm of individuals. We tell you more about it.

Principles of chrononutrition

The principles are the following:
  • it is not the choice of food or its quantity that is important, but the time of day at which it is consumed;
  • priority is given to instinct;
  • the appetite of the subject, his morphology, his environment and his activities are taken into account.
According to the chrononutrition diet, it is recommended to eat according to the enzymatic and hormonal secretions, in order to metabolize proteins, lipids and carbohydrates as well as possible:
  • the goal is to reduce the risk of storing what you eat;
  • for example, eat a lot of protein when the body secretes lipases and proteases, or eat slow carbohydrates when there is secretion of amylases.

Chrononutrition: which foods to eat and when?

The chrononutrition diet consists first of all in establishing the morphotype of a person, by determining his or her measurements:
  • weight ;
  • height ;
  • chest size ;
  • waist circumference
  • hip circumference;
  • the width of the wrist.
Then, a diet is proposed, according to the person's measurements. A typical day is organized as follows:
  • Rich foods for breakfast :
    • bread, butter or olive oil, cheese, tea, herbal tea or coffee;
    • no fruit juice.
  • Animal proteins and starchy foods at lunchtime:
    • meat, poultry, eggs, cold cuts, fish and starchy foods like pasta;
    • no salad, cheese, dessert, wine or bread.
  • Natural sugars and oilseeds for snacks:
    • fresh fruit, dried fruit, fruit juices, jams, chocolates;
    • peanut, olive or nut oils.
  • Light proteins to digest and vegetables in the evening:
    • fish or seafood
    • no soup.
Chrononutrition prohibits the consumption of certain foods, such as:
  • soups or broths;
  • sweet sauces;
  • low-fat foods;
  • dairy products other than cheese.

The chrononutrition diet: many disadvantages

The advantage of this diet is the large quantity of proteins to be consumed. This leads to a greater feeling of satiety.

But there are disadvantages. For example:
  • the diet is not very varied;
  • it is difficult to follow away from home, since the quantities of food are established according to the size of the person;
  • the caloric intake is high and weight loss is low;
  • high in fat, the diet may contribute to cardiovascular disease;
  • the fiber content is low;
  • since dairy products are not allowed (except cheese), there is a risk of vitamin D deficiency.
To go further :
  • Among all the existing diets, which one should you choose? Download our free diet guide and you will have a complete overview of the question.
  • The hypocaloric diet: perhaps the one you'll prefer...
  • A well-documented overview of the high-protein diet, another possibility that may suit you.

Montignac diet

Originally, the Montignac diet could be considered a dissociated diet. However, as scientific discoveries have been made, the Montignac diet has evolved to suggest a judicious combination of carbohydrates with fats and proteins, and no longer a dissociated consumption. In fact, all food groups are present at each meal.

What is the Montignac diet?

The Montignac diet was developed by the businessman of the same name. It is often referred to as the "manager's diet". With this diet - which is not strictly speaking a diet but rather a method - there is no deprivation: you simply learn to choose your food.

It is one of the first diets to focus on the concept of glycemic index (GI) for weight loss.
  • The glycemic index indicates that a food raises blood sugar levels, which causes the body to secrete insulin, the hormone that stores sugars and fats.
  • The higher the GI of a food, the more it has an impact on weight gain and vice versa.
The Montignac diet is therefore based on :

  • The concept of glycemic index (in other words, the quality of carbohydrates). Michel Montignac realized that poor quality carbohydrates stimulate insulin secretion in an abnormal way, which favors fat storage:
    • The "bad carbohydrates" i.e. those with a high glycemic index: potatoes, white bread, chips, croissants, corn, classic breakfast cereals... They should be excluded.
    • Good carbohydrates, such as wholemeal bread, pasta, basmati rice, wholemeal cereals... They can be eaten with a minimum of fat.
    • Very good carbohydrates: legumes, fruits, vegetables, oilseeds, etc. They can be combined with fats.
  • The choice of good quality lipids: mono and polyunsaturated fats (including the famous omega 3) are preferred not only for their health benefits, but also because they are difficult to store.
  • Prefer natural products, rich in fiber, minerals and vitamins.

The 2 phases of the Montignac diet

The weight loss phase

Duration: the time it takes to lose weight.
This phase is intense. It consists of eliminating almost all carbohydrates from the diet (except for fruit and vegetables, oilseeds and dairy products) and never combining these carbohydrates with lipids (fats). This leads to ketosis.

The stabilization and prevention phase

Duration: for life.
The choice of carbohydrates is a little freer than during the weight loss phase, even if it is always done according to the GI. Small deviations are allowed, and carbohydrates and fats can again be combined.

The keys to success in losing weight with the diet

  • You must accept to change your diet permanently.
  • Practicing sports is important because it also helps to maintain blood sugar levels and therefore reinforces the effectiveness of the diet.

Advantages of this diet

The Montignac diet has some interesting advantages:
  • The body is not subjected to forced weight loss: it loses weight at its own pace, because the balance is regained as blood sugar levels are controlled.
  • It is easy to follow and allows for small treats.
  • It is effective for everyone, including active people and those with intense work lives (no feeling of hunger).
  • It allows you to learn healthy eating habits (eating vegetables, legumes, fruits, not snacking, exercising, avoiding sugary drinks...).

Disadvantages of the Montignac diet

The Montignac diet has a few disadvantages to be aware of:
  • It generally does not allow for rapid weight loss: 1 kg per week on average (but the weight loss is sustainable).
  • It can be complicated to follow, because you need to know the glycemic intake of foods.
  • Initially, the presence of fiber can cause digestive discomfort in sensitive people.
  • Fructose is recommended, although we now know that it should be avoided. It overloads the liver by producing triglycerides.

Price of the Montignac diet

If this diet can be followed simply thanks to Michel Montignac's various books, online coaching is also offered. This formula offers the following services
  • the possibility of contacting a dietician by e-mail or telephone
  • access to the forum ;
  • motivational videos ;
  • meal plan ;
  • shopping lists ;
  • recipe ideas, etc.
This online coaching has a cost:

29 $ for 1 month;
59 $ for 3 months ;
95 $ for 6 months.

Dissociated diet

A diet is a change in eating habits. It must be followed with vigilance in order not to cause nutritional deficiencies. This is why different diets exist according to the needs of each person.

The dissociated diet allows you to lose weight by eating one family of foods per day. The principle is simple: eat everything while avoiding the combination of certain foods.

What is a dissociated diet?

A dissociated diet advocates the consumption of the same food family on a daily basis:
  • Each day a different food family is consumed.
  • This diet is based on the fact that eating foods individually, and therefore without interaction with other foods, allows for weight loss.
The idea is not to associate certain foods with each other because it is their association that is responsible for weight gain. The dissociated diet has several variants, more or less strict:
  • Single diet version: eat only one type of food at a time with the aim of becoming bored, even disgusted. Some authors of dissociated diets go so far as to advocate a single food per day. This is the case with the Antoine diet.
  • The dissociation of carbohydrates and fats in the same meal: this is one of the precepts of the first version of the Montignac diet. This association was banned because carbohydrates generate insulin secretion which favors the storage of sugars but also fats.
  • Protein and carbohydrate dissociation version: with the Shelton diet for example. Their digestive enzymes would compete with each other, which would promote weight gain. The idea is to have one meal with proteins and one meal with carbohydrates.

What are dissociated diets?

There are several dissociated diets available to meet the needs of everyone. The choice of a dissociated diet is important, because a diet is restrictive and motivation is an important factor. Choosing a diet that is adapted to your lifestyle and your needs will guarantee success.

Among the best-known dissociated diets, we can mention :
  • Montignac diet ;
  • Hollywood diet;
  • blood types;
  • Hormonal diet.

Benefits of the dissociated diet

Dissociated diets have different advantages depending on the diet followed, but in general :
  • they allow for rapid weight loss;
  • they are easily adapted to the rhythm of a professional life (no feeling of hunger);
  • they allow you to learn healthy eating habits (don't snack, do sports, avoid sugary drinks...);
  • depending on the diet, long-term weight stabilization is possible if healthy eating habits are maintained.

Disadvantages of the dissociated diet

A diet is not always easy, because it requires you to change your eating habits. That's why the dissociated diet has a few disadvantages that you should be aware of before you start:
  • It requires unfailing motivation, because the diet is monotonous.
  • Weight gain can be significant if the diet is stopped abruptly.
  • There are risks of deficiencies depending on the diet chosen and the intensity with which it is followed;
  • It is possible to feel fatigue, because the body works differently. If the fatigue is too intense, it may be due to a deficiency. In this case, consult a doctor.

Gluten-free diet

People with gluten intolerance are not the only ones who follow a gluten-free diet. This new way of eating has more and more followers.

If we know that the total elimination of gluten brings a better well-being to hypersensitive and intolerant people to this protein fraction, we wonder about the benefits of the gluten-free diet for the rest of the population. Follow our article to learn all about the "no-gluten" diet and its health benefits.

Is the gluten-free diet good for you?

It is interesting to ask whether it is beneficial to your health to eliminate gluten from your diet if you are not intolerant to it.

Nutrition experts are unanimous: gluten is perfectly tolerated by 98 to 99% of the population.
  • The only people who can benefit from a gluten-free diet are those who are allergic, hypersensitive to gluten and those who suffer from celiac disease, i.e. who are intolerant to gluten.
  • In the current state of knowledge, specialists say that the literature is full of false claims about gluten, which encourages more and more people to follow - unnecessarily - a gluten-free diet (there is, however, a non-celiac gluten hypersensitivity, a more recent entity whose prevalence is unknown but for which the figure of 5% of the population is put forward).
  • By eliminating certain foods, they risk suffering from iron, vitamin B and calcium deficiencies in the more or less long term.
Gluten is not bad for your health, except for people who are intolerant, allergic or hypersensitive to it. Before following a gluten-free diet, it is therefore strongly recommended to talk to your doctor or consult a nutritionist.

However, avoiding gluten combined with cow's milk can relieve intestinal inflammation and therefore a large number of digestive disorders and many autoimmune diseases (psoriasis, multiple sclerosis, rheumatoid arthritis, Hashimoto's thyroiditis), allergies, asthma, osteoarthritis, headaches or even depression and insomnia and, in women suffering from endometriosis, it improves the symptoms, including gynecological ones (dysmenorrhea, dyspareunia, etc.. ).

Foods allowed in a gluten-free diet

The foods that can be eaten without any ulterior motives if you follow a gluten-free diet are
  • meat ;
  • Eggs
  • fish, shellfish, mollusks, fish eggs;
  • certain cold cuts such as ham, head cheese, black pudding, brisket, mortadella
  • vegetables;
  • Quinoa: wrongly considered a cereal (or pseudo-cereal), it is in fact a member of the Chenopodiaceae family, like spinach or beet;
  • fruits ;
  • oilseeds;
  • butter, goose fat, oil, fresh cream, vegetable oil;
  • fresh and pasteurized milk and, for milk-based products, pressed and soft cheeses, fermented cheeses, cooked cheeses, cottage cheese, plain yoghurt;
  • tubers, seeds and cereals such as potatoes, corn, chestnuts, manioc, yams, buckwheat, rice, soya;
  • aromatic herbs;
  • pure spices ;
  • salt, pepper, cane sugar, beet sugar, fructose;
  • beverages such as water, tea, herbal tea, coffee, sodas, fruit juices, spirits, wine;
  • flourless desserts and those prepared with one or more of the gluten-free flours listed below, creams containing gelatin
  • jam, honey;
  • pure cocoa and chocolate, provided that it is labelled "gluten-free";
  • glutamate and baker's yeast;
  • all industrial products certified by the AFDIAG (Association Française Des Intolérants Au Gluten);
  • All homemade preparations made from authorized products are also allowed in a gluten-free diet.
In the case of celiac disease, the gluten-free diet is covered by the Health Insurance at a cost of 45 € per month.

Gluten-free flour for a "no-glu" diet

The great difficulty is often to know which flour to use when you have an intolerance, hypersensitivity or allergy to gluten. Here are some gluten-free flours:
  • rice flour ;
  • corn flour
  • buckwheat flour;
  • chestnut flour;
  • chickpea flour.
You can also use cornstarch and potato starch which do not contain gluten.

Gluten free diet: to lose weight?

If you eliminate bread, pasta, couscous, pastries and many other industrial foods because they contain gluten, it is obvious that you will lose weight:
  • But this weight loss is only due to the elimination of caloric products. It is therefore not the elimination of gluten that causes weight loss.
  • On the other hand, it is important to know that replacing cereal products with industrial products without gluten makes you gain weight. They are often sweetened or rich in fat.

Frugivorous diet

The frugivorous diet is characterized by the fact of eating only fruits for a short period of time between a few days and 2 weeks maximum.

However, this diet is not without danger and its implementation requires to be with the greatest seriousness in order not to put the body in danger. Read this article to learn more.

Characteristics of the frugivore diet

Accompanied by cereals, seeds and vegan foods, the frugivore diet has been practiced since ancient times and is being revived for the many benefits it can bring to the body.

Starting a frugivore diet involves eating only a variety of fruits (70-80% of the food consumed) and supplementing these fruits with seeds or green, raw, leafy vegetables.

By adopting such a diet, it is possible to consume between 3 and 5 kg of fruit per day.

The frugivorous diet has the advantage of providing a lot of fiber, which promotes good digestion and avoids constipation.

Moreover, with this diet, the calorie intake is moderate. This can be useful when trying to lose weight, or during a period designed to allow the digestive organs to rest.

A fruit-eater also absorbs many essential vitamins and nutrients that support the immune system in the face of external attacks, such as bacteria or viruses.

In addition, fruits contain many antioxidants, which counteract the acidity of the body and protect the body's cells from premature aging due to free radicals.

In order to be effective, a frugal diet must contain a large number of different fruits and berries and be followed rigorously, with the aim of providing healthy relief to the digestive organs.

Precautions to take when following a frugal diet

Before starting a frugivorous diet, it is necessary to determine the period during which one wishes to follow it. For example, a frugal diet can be followed for 3 to 4 days, but should not be extended beyond 2 weeks.

Indeed, eating only fruits and seeds for a long period of time can lead to numerous pathologies and be dangerous for the body.

If a frugivorous diet is maintained for too long, it can lead to :
  • severe deficiencies in iron, calcium, vitamins B and D ;
  • an excessive consumption of fructose, the sugar contained in fruits, whose daily consumption should not exceed 25 to 30 g per day, an overdose that can lead to diseases such as obesity and type 2 diabetes;
  • psychological problems, such as the development of orthorexia or anorexia;
  • gut problems, if the gut is sensitive due to too much fiber;
  • rapid weight loss, which can lead to hair loss, recurrent low blood pressure, malaise, deterioration of vital organs such as the heart, and sudden weight gain upon resumption of a normal diet.
Thus, it is strongly recommended to be supervised by a health professional within the framework of a frugivorous diet and to have recourse, if necessary, to the intake of food supplements.

Setting up and following a frugivorous diet

Once the medical follow-up is established, a frugivorous diet can be carried out over a short period of time in order to relieve the digestive organs. In this, the diet can be combined with a short period of rest, also called "purging".

In order to carry out the frugivorous diet, it is recommended to proceed in stages by incorporating more fruit each day at mealtime.

A frugivore eats 6 meals of fruit per day, which allows him to avoid the feeling of hunger, as the fruit is digested in one hour. He varies the fruits ingested each day so that the body does not become accustomed to the same nutrients, which would lead to the development of deficiencies.

To start a frugivorous diet, it is recommended to choose fruits from organic or sustainable agriculture and to pursue a moderate to intense sports activity (depending on the state of health) during the diet.

When starting a frugivore diet, you should drink 1.5 to 2 L of water per day to help eliminate toxins.

Finally, the frugivore diet should be supplemented with seeds and iron, vitamin B12 and vitamin D3 supplements if necessary.

Starch-free diet

The no-starch diet is a diet that excludes bread and other cereal products (pasta, rice, wheat, etc.), legumes and potatoes, in short those foods that provide us with energy in the long term. Its main objective is to lose weight quickly by mobilizing fat reserves. Very effective in the first few weeks, the no-starch diet reaches its limits by slowing down the metabolism, thus stopping the weight loss.

In the medium term, following a starch-free diet leads to great fatigue, possible hypoglycemia, nausea and the production of ketone bodies (due to the breakdown of fats) which unbalances the body. Eventually, this type of restrictive diet leads to a significant weight gain. The point.

Starch-free diet: what is it?

The first starch-free diets appeared in the 19th century. In 1825, Jean-Anthelme Brillat-Savarin published "The Physiology of Taste", stating that the starches and flours that man uses as the daily basis of his diet are the cause of obesity, following a survey of obese people at the time.

Other scientists and doctors followed this idea until Dr. Robert Atkins in 1972, who recommended that overweight people eliminate starches and derived products.

The starch-free diet excludes foods containing slow sugars called complex carbohydrates that provide the body with energy over the long term, for the proper functioning of muscles but also the brain, a major user of sugar.

The body sets up a new strategy to find energy by drawing on its fat reserves called lipids in nutrition.

Foods excluded from the starch-free diet

Starchy foods belong to the family of foods that provide slow sugars called complex carbohydrates because they are broken down slowly by the body to provide energy on demand.

The starch-free diet therefore excludes foods that contain them, namely
  • Bread and bread products such as rusks, toast but also croissants, chocolate rolls and pastries that contain flour.
  • All cereals and derived products: rice, wheat, bulgur, pasta, semolina, millet, breakfast cereals, etc.
  • Pulses and legumes: lentils, white beans, flageolets, broad beans, chickpeas, etc.
  • Potatoes.
By extension, the starch-free diet excludes sweetened products that provide fast sugars (or fast carbohydrates). Sugar, sweetened drinks, jam, honey, chocolate, candy and cakes are therefore eliminated.

The implementation of a starch-free diet changes the composition of a "classic" French meal. The traditional baguette disappears from the table as well as the breakfast cereals.

Example of a day's meal:
  • Breakfast: a sugar-free drink + a plain dairy product + 1 fruit + 1 egg if necessary.
  • Lunch: raw vegetables + poultry + green vegetables + 1 dairy product + 1 fruit.
  • Dinner: vegetable soup + fish + sugar-free milk dessert.

Benefits and risks of the starch-free diet

As the starch-free diet excludes foods rich in complex carbohydrates (bread, pasta, rice, potatoes, etc.) and by extension in fast sugars (sugar, jam, honey, etc.), it reduces the daily calorie intake by about 50%. It thus allows a fast weight loss. This is its main objective.

The advantages of the starch-free diet are as follows:
  • rapid weight loss ;
  • lower blood sugar levels due to the absence of foods containing starch and quick sugar (except for those provided by dairy products, fruits and vegetables);
  • reduction of gluten intake (cereal proteins from wheat, rye, oats, barley) for people who are sensitive or intolerant, seeking to limit their intake for better digestive comfort.
Like any restrictive diet, the starch-free diet has medium-term disadvantages, the first being the deprivation of foods that are appreciated and easy to cook. The main health risks include:
  • A too fast weight loss with an intense fatigue, even more so if the person is athletic: as the carbohydrate intake is very reduced, the body draws from its reserves. However, it will find sugar (glucose) stored in the form of glycogen in the liver and muscles.
  • Loss of water and muscle mass: this is the main risk if the weight loss is too rapid, because it is only later that the breakdown of lipids will take place to provide energy to the body.
  • Risk of an increase in "bad" cholesterol (or LDL cholesterol) because by stopping the consumption of starchy foods and derivatives, the person will be tempted to compensate for his or her lack of energy by eating more meat, cold cuts and cheese, which are rich in saturated fats that are harmful to health.
  • Risk of hypoglycemia, i.e., a drop in blood sugar levels that can lead to nausea and even loss of consciousness.
  • Risk of ketoacidosis (characterized by an apple smell on the breath): the degradation of lipids leads to a significant production of ketone bodies (a kind of waste) which will accumulate in the blood and unbalance the organism, leading to serious complications for diabetics.
For all the risks mentioned above, the starch-free diet is contraindicated for children, adolescents, pregnant women, undernourished people and diabetics.

To avoid the constraints and monotony of a starch-free diet, it is better to adopt a diet limited in starchy foods, which is less tiring and less harmful to health.

You should limit your consumption of bread, pasta, rice, etc. according to your physical activity. For a sedentary person, a minimum of 100 g of cooked starch (or equivalent) and 50 g of bread are recommended on a daily basis, while for an athlete, 300 g of pasta are necessary.

Okinawa diet

The Okinawa diet takes its name from a Japanese archipelago that has an exceptionally high number of centenarians. It is based on calorie restriction through the consumption of relatively copious quantities of low-calorie density foods.

What is the Okinawa diet?

Hypocaloric and semi-vegetarian

More than a diet, the Okinawa diet ( also called the long life diet) is a true way of life, based on a positive vision of life and a Zen tradition. In the islands of the same name, the values of mutual aid, conviviality and physical effort (even among the elderly) are all factors that, combined with the diet itself, contribute to a good life balance.

From a more concrete point of view, while the average daily French diet is 2,300 kcal per day, Okinawans only eat 1,800 kcal.

However, eating less not only allows you to age less, but also to age well, that is to say to age in better health. Indeed, when you consume fewer calories, your body reduces the production of free radicals in a significant way: this limits the degeneration of organs, and therefore slows down aging.

Composition of the Okinawa diet

Focus on low calorie density foods

The cornerstone of the Okinawa diet is the notion of caloric density: at equal weight, two foods do not necessarily have the same calorie intake. However, research has shown that, in order to achieve the sensation of satiety, the caloric intake is not significant, but that only the weight of the food ingested has an influence. Favouring low-calorie density foods therefore allows you to eat to your heart's content while remaining slim and healthy.

Certain foods with very low energy density should be eaten without restriction:
  • water and tea ;
  • tomatoes, endive, peppers, lemons, zucchini, lettuce, asparagus, pumpkin
  • mushrooms, watermelon, guava, onion, green bean, apricot, peach, strawberry, melon;
  • apple, peach, plum, pear, pineapple.
Another category of foods with limited energy density can be eaten in moderation:
  • banana, avocado;
  • lean fish, poultry (chicken or turkey), egg;
  • potatoes, pasta, rice, sushi;
  • legumes (lentils, kidney or white beans, chickpeas...).
Finally, foods that have a very high energy density should be eaten rarely:
  • cheese, butter, mayonnaise ;
  • oil ;
  • cookies ;
  • nuts, pistachios, almonds
  • chocolate, etc.

The three key nutrients

In conclusion, three types of nutrients that have anti-aging in common are particularly high on the Okinawa diet:
  • antioxidants: tea, fruits and vegetables, soy, spices ;
  • omega 3 fatty acids: rapeseed oil, soy, fish;
  • magnesium: tofu, sesame, sweet potatoes.

The keys to a successful Okinawa diet

  • Consume less fat: it should represent 25% of the day's energy intake and be rich in unsaturated fatty acids (rapeseed oil, flaxseed oil).
  • Fill up on antioxidants, vitamins and minerals by eating at least 7 fruits and vegetables a day, 7 servings of whole grains and pulses and 2 soy-based dishes.
  • Give taste to dishes with herbs and spices. However, sugar, salt and fat should not be used for this purpose.
  • Alternate raw and cooked foods and favor gentle cooking to preserve the nutritional qualities of foods.
  • Drink 1.5 l of water, 2 cups of tea minimum and be careful with alcohol.
  • To firmly and resolutely want to turn to a new way of life.

The advantages of the Okinawa diet

This diet has many advantages:
  • it allows you to eat tasty and varied foods;
  • very positive influence on health:
    • favorable for intestinal transit ;
    • lowers cholesterol levels;
    • reduced risk of cardiovascular accidents, diabetes and hypertension;
    • reduced risk of breast, colon and prostate cancer;
    • Reduced risk of degenerative diseases (Alzheimer's type);
    • less osteoporosis;
    • better regulation of hormones (especially DHEA, the so-called "youth hormone")
  • no yo-yo effect;
  • weight loss: up to 500 grams per week;
  • in the long term, a longer and healthier life;
  • no dietary deficiencies!

The disadvantages of the Okinawa diet

The Okinawa diet can also have some restrictive elements:
  • Some typical foods of the diet (seaweed, soy, seafood, guava, etc.) are not necessarily easy to obtain.
  • It also requires a strong limitation of certain major foods of the Western diet (red meat, dairy products, sweets...).
  • Even if it is often understood only as a diet, the Okinawa diet should not be limited to a simple change in diet, but should also be accompanied by regular physical activity.
  • Because of the consumption of seaweed, this diet is not suitable for people with hypo- or hyperthyroidism.

Alkaline diet

The alkaline diet is the new diet that is all the rage in the world of stars. Its originality? A new, more balanced way of eating, designed not only to lose weight but also to adopt a healthier lifestyle.

The alkaline diet is the rage of several thousands, even millions of people who, like Hollywood actresses, opt for this diet. The point in our article.

Acidity level and alkaline diet

This is a diet whose goal is to maintain the acid-base balance of the body.

Acidity level: definition

The acidity level is defined by the chemical activity of hydrogen ions. It is measured by a unit called pH, hydrogen potential, ranging from 1 to 14:
  • The neutral pH is equivalent to 7.
  • If the pH is between 1 and 7, the medium is acidic.
  • If it is between 7 and 14, the medium is said to be basic or alkaline.
The basic postulate of the alkaline diet is that too much acidity is harmful to our health. It generates fatigue, a lack of energy even after a night's sleep, a slowness of the metabolism, as well as diseases such as osteoporosis, or even cancers, in the longer term.

What level of acidity is good for the body?

One of the body's priorities is to maintain the pH of the blood at a stable level, around 7.4. The pH of the tissues must be slightly alkaline, or basic.

The maintenance of this balance between the pH of the blood and that of the tissues is essential for the body:
  • During the day, the body produces acidity, particularly through digestive and muscular mechanisms, which accumulates in connective tissue.
  • At night, this production of acidity is less.
To restore this balance, the body will try to neutralize the excess acidity by drawing on its mineral reserves, a source of alkaline elements, and thus creating a buffer effect.

How to know the acidity of your body?

The pH of the urine indicates the pH of the tissues. Acidity is measured using a pH paper, sold in pharmacies, whose color varies according to the acidity of the environment:
  • If the pH of the urine is slightly acidic, it means the body is accumulating acidity waste.
  • If your urine is acidic, the paper will turn orange or yellow.
This is a very simple check that you can do yourself, either through urine or by doing a blood test.

To restore the acid-base balance, you must limit the consumption of acidifying foods, and base your diet mainly on alkaline foods.

Foods to eat during an alkaline diet

Some foods contribute to increase the acidity of the internal environment, while others reduce it:
  • The acidifying foods are above all animal proteins: meat, eggs, cold cuts, milk. In the vegetable field, they are legumes, white and red beans, lentils, split peas.
  • Alkalizing foods are: in the animal field, fermented milks, such as yoghurts, buttermilk, whey, as well as fresh cheeses. In the vegetable field, fresh vegetables such as carrots, cabbage, lettuce, garlic and onions, mushrooms, fresh fruit rich in minerals, such as bananas, which are particularly rich in magnesium.
Some foods maintain the acid-base balance: these are essentially wholemeal flours and cereals, oilseeds, such as nuts (pecans, cashews, almonds) as well as certain vegetables (such as green beans, fresh broad beans, flageolets).

If you eliminate most animal proteins, keep fish, especially fatty fish such as salmon, mackerel and herring, which are particularly rich in omega 3 and omega 6, which are essential for fighting free radicals and the aging process.

Nordic diet

The Nordic diet is inspired by the most common way of eating in northern European countries such as Finland, Denmark, Sweden and Norway. More than a diet in the strict sense of the word, it is a matter of eating habits that are easier to adopt than a major upheaval in your lifestyle. The Nordic diet favors good omega 3, such as those found in fatty fish, or marinated or pickled vegetables.

The Nordic diet: a lifestyle from the cold

What foods are favored in the Nordic diet?

The Nordic diet favors the following foods: fatty fish, such as herring or salmon; whole grains; red fruits; cabbage; steamed vegetables; game, etc.

The Nordic diet avoids refined carbohydrates, such as white bread, pasta, white sugar, pastries, as well as animal fats: it is therefore necessary to cut back on butter, cream and fatty meats.

As far as spices are concerned, Northern Europeans like to flavour their dishes with berries, marinades or even dill. Don't hesitate to vary the pleasures!

These foods should be part of a healthy lifestyle and a balanced diet. It is important to replace nutritionally poor foods (such as fried foods, deli meats, prepared meals, etc.) with fresh products, rich in omega 3, vitamins and nutrients. This balanced and complete diet must be combined with physical activity adapted to each person's abilities.

What are the benefits?

The Nordic diet favors foods rich in vitamins, minerals, and healthy nutrients. Fatty fish, for example, are rich in omega 3, fats that are known to have a beneficial effect on cardiovascular health. Game, as well as fine or lean fish, are sources of low-fat proteins, and allow for variety to avoid repetitive or boring diets.

The Nordic diet also includes red fruits, which are good for the eyes and rich in vitamins B and C as well as anti-oxidants, and cabbage as well as whole grains, which are rich in fiber and promote digestion and intestinal comfort.

A day on the Nordic diet

Like our friends in Northern Europe, focus on whole grains in the morning in order to feel full all morning, for example with oatmeal or wholemeal muesli, combined with a dairy product and a portion of fruit.

For the day's meals, combine a fish dish (steamed, pickled, marinated, etc.) with freshly cooked vegetables, steamed potatoes and raw vegetables. For carbohydrates, choose whole grains, barley, or brown breads, which are rich in fiber. Don't hesitate to treat yourself to a "Smorrebrod", the Swedish sandwich that can be eaten at every meal and allows for endless variations: a slice of dark, wholemeal or seeded bread, combined with fresh cheese, marinated fish and a few raw vegetables.

The Nordic diet can be used as an inspiration for your daily diet and can be added to your meals in small steps, or replace some of them. Vary your protein intake with white meats, for example, or vegetable proteins. If you have difficulty balancing your food intake, do not hesitate to contact a dietician or a nutritionist.

Hypotoxic diet

The hypotoxic diet aims at eliminating toxic or harmful compounds for the body, which could be responsible for chronic inflammatory diseases such as rheumatoid arthritis or celiac disease but also osteoarthritis and colitis.

Developed by Dr. Seignalet, it recommends returning to the diet of our hunter-gatherer ancestors by eliminating all foods containing milk proteins and gluten and by cooking below 110°C. The recommended consumption of raw virgin oils and organically grown vegetables avoids the decried trans fatty acids and pesticides that are harmful to health.

To date, no scientific study proves that the hypotoxic diet is effective, but many patients have observed a better well-being with the disappearance of the symptoms of their disease.

As with any restrictive diet, it can lead to deficiencies and is therefore not recommended for children, pregnant women and the elderly.

Hypotoxic diet: what is it?

The hypotoxic diet was invented by the French biologist and physician Jean Seignalet, a specialist in immunity, who observed the impact of diet on the evolution of three types of diseases
  • autoimmune diseases such as celiac disease, multiple sclerosis, rheumatoid arthritis, etc. ;
  • diseases related to a defect of elimination of waste and toxic products such as Crohn's disease, chronic sinusitis, asthma, colitis, etc. ;
  • diseases related to the accumulation of waste products in the tissues, such as migraine, arthritis, type 2 diabetes, etc.
Even if there is no cure, the reduction or even disappearance of symptoms is observed in some people following the hypotoxic diet, which recommends the elimination of dairy products and grains containing gluten.

Characteristics of the hypotoxic diet

The hypotoxic diet excludes foods containing milk proteins and gluten because, according to Dr. Seignalet, who designed the diet, humans do not have the enzymes necessary to digest wheat and other cereals derived from it, as well as any dairy product.

Foods excluded in the hypotoxic diet

The hypotoxic diet excludes any food containing milk proteins and gluten that certain sensitive or genetically predisposed organisms would not be able to digest, in order to resemble the diet of prehistoric man, known as hunter-gatherers.

Foods forbidden in the hypotoxic diet:
  • All dairy products from animals (milk, yogurt, cottage cheese, etc), including cheeses and lactose-free dairy products because milk proteins are still present.
  • Butter and cream, made from milk and all hydrogenated fats.
  • All cereals containing gluten, namely wheat, oats, rye, barley, wheat, spelt and kamut. All breakfast cereals containing wheat are therefore banned as well as all derived foods such as bread, pasta, pizza and cakes, etc.
  • Genetically modified corn.
  • Other foods: soy sauce and brewer's yeast which contain traces of gluten, refined products such as white sugar, white salt and refined oils.
  • Non-certified organic vegetables.

Foods allowed in the hypotoxic diet

The foods allowed in the hypotoxic diet are those that do not contain milk proteins or gluten, as well as products that have not been transformed by industrial processes.

The following are therefore allowed:
  • all meats, poultry, fish, eggs, seafood and shellfish
  • certified organic fresh, dried and oilseed fruits and vegetables;
  • gluten-free cereals such as rice (white, brown, red, wild), buckwheat, sesame seeds, quinoa, tapioca and millet
  • organic pulses and legumes;
  • almond milk, rice milk and soy milk (in moderation)
  • virgin oils such as rapeseed, walnut and hazelnut oil from organic farming.

Specific cooking methods of the hypotoxic diet

In order to avoid the formation of toxic bodies due to the degradation of food during heavy cooking, the hypotoxic diet recommends cooking at temperatures lower than or equal to 110°C with a preference for raw food.

Hypotoxic diet: what benefits?

Although no scientific study has proven it, the hypotoxic diet would allow people suffering from chronic inflammatory diseases to relieve their pain.

Among the benefits of the hypotoxic diet:
  • Better digestive comfort observed for some people, especially those who would have a hypersensitivity to gluten without being allergic to it (as in celiac disease).
  • Reduction or even elimination of symptoms of inflammatory diseases according to testimonies of patients.
  • As Dr. Lagacé points out, the hypotoxic diet does not cure the disease, but it can lead to remission if it is followed to the letter.
  • Weight loss by ripple effect because the eating habits change from the usual recommendations and the restrictions are important.

Risks of the hypotoxic diet

Excluding all dairy products and cereals containing gluten, the hypotoxic diet can lead to deficiencies in the medium term if the person does not replace a forbidden food with an authorized equivalent. A medical follow-up is therefore strongly advised in order to compensate for any vitamin and mineral deficiency.

Among the main health risks are:
  • calcium, vitamin D and B deficiency;
  • risk of food poisoning through the consumption of contaminated raw food;
  • risk of social isolation due to the rigidity of the diet.

Balanced diet

A balanced diet is the ideal solution to lose weight permanently, according to health professionals. If a balanced diet allows you to lose weight without dieting, not all diets are unbalanced. Balanced slimming diets also exist. Here's an update on this issue.

The different balanced diets

These are diets that bring together 3 fundamental characteristics: they do not damage the body, are even above all health diets and allow you to lose weight sustainably. There are :
  • Semi-vegetarian diets such as the Okinawa diet and the Cretan diet, which are protective against cancer and cardiovascular disease and promise longevity. They allow you to lose weight gently but sustainably;
  • Diets that repair the body such as the acid-base diet or the Ayurvedic diet, also known as the slim data diet. They consist in repairing, each in its own way, the body so that it functions at full capacity. A well-functioning body is a leaner body;
  • American methods such as the California diet, the Miami diet. These diets, which have several phases in the manner of low-calorie diets, allow for rapid and lasting weight loss since they lead you to dip into healthy foods for life and to avoid those that are stored (fatty, sugary, industrial foods, foods that are low in vegetable fibers, vitamins and minerals...).

The advantages of balanced diets

These diets have real advantages:
  • They allow you to lose weight without fatigue, without damaging the body. They lead to the consumption of foods rich in nutrients and vitamins and to the use of culinary techniques that respect these advantages. They can therefore be followed for life.
  • There is no hunger or frustration: weight loss is therefore sustainable, with no yo-yo effect. As long as you stick to it!
  • In the process, your complexion will be brighter.

The keys to a successful balanced diet

Be careful, however, if you want to achieve your goal with one of these diets:
  • You must agree to permanently change your diet.
  • You have to choose a diet that is as close as possible to the way you eat.

The disadvantages of balanced diets

Be aware that you need to:
  • Definitely budget for fruits, vegetables, fish and ideally organic.
  • Get rid of the bad habit of buying and consuming industrial dishes and start cooking (only the Californian diet is suitable for the laziest people because it advocates raw food). It is therefore necessary to free up some time in your agenda for this purpose.

Slim Data

An expert in nutritional biology, Yann Rougier, has developed the Slim Data method with the help of Japanese researchers and a background of 25 years of research in nutrition. The difference between this method and other balanced diets (Okinawa diet, Cretan diet, Ayurvedic diet, Californian diet, Miami diet) is its mode of action: to awaken the slimming memory.

Principle of the Slim Data method

The loss of slimming memory.

The contemporary diet has stifled the memory of slimming in various ways:
  • with the multiplication of aggressive cooking methods;
  • with overly refined products, overly processed industrial dishes, with too much salt, sugar, bad fats (designed to titillate our brains and create a desire to "come back");
  • by a common hyperphagia far from the signals of hunger and satiety: between real needs and deregulated satiety, our brain doesn't know where it is and always asks for more food.
Slim Data intervenes to rebalance the satiety center: it is necessary to learn to eat again by physiological need.

Slimming index of foods or Slim Data

The slimming index step by step

The slimming index combines the insulin index (indicates the degree of insulin secreted in response to a food according to its GI and glycemic load), the enzymatic index (the way we digest this food) and the caloric index. This index indicates how strongly a food is stored in the body (its power to generate body fat) and how it signals satiety to the brain.

The slim data varies from 1 to 100: the goal is to select foods with a low index. Colors guide the choice of foods:
  •  green zone: slim data from 0 to 35) ;
  •  orange zone: slim data from 40 to 55;
  •  red zone: slim data from 60 to 80 ;
  •  and purple zone: slim data from 81 to 100.

The 3 phases of the Slim Data method

Phase 1

Duration: 3 weeks.
The meals have a maximum Slim Data of 45. In practice, this means that meals are composed of 3 foods from the green zone or 2 from the green zone and 1 from the orange zone.

Phase 2

Duration: 3 weeks.
The Slim Data of the meals is 50 maximum. In practice, this results in meals composed as in phase 1 or 1 food from the green zone and 2 from the orange zone.

Do you feel like having some pleasant meals? Twice a week and not consecutively, compose your meal with one food from each zone.

Phase 3

Duration: for life.
The Slim Data of the meal is 55 maximum. It is simply forbidden to combine 3 foods from the red zone in the same meal (except once a month), nor 2 from the orange zone and 1 from the red zone in the same meal. The green zone should ideally be present at least every meal.

The keys to a successful Slim Data diet

To optimize your chances of feeling real hunger and satiety, 2 things are important:
  • You have to learn not to eat outside of meals and especially learn not to eat out of emotional hunger (that little hollow that you think you have when you're tired, when you're emotionally fragile that pushes you towards fat and sugar). You should eat only when you are physiologically hungry.
  • It is essential to take meals calmly, chewing the food well and concentrating on the flavors. Eating quickly and binge eating prevents the satiety signals from taking place. Only the signals of overeating work!

The advantages of the Slim Data diet

  • Weight loss with a real implementation of a balanced diet.
  • Return of the feeling of hunger and satiety.
  • Everything is allowed, no frustrations.
  • No calorie counting: the table is quickly memorized and it is quickly possible to follow the diet without having it in front of you.

Limitations of the Slim Data method

  • The weight loss is not fast, which can be demotivating. However, this method allows you to lose weight in the long term and also to eat healthily.
  • Identifying the foods to choose can be tedious at first.

Paleo diet

In the Paleolithic era, our ancestors were for the most part strong, robust, muscular and slender. The arrival of agriculture in the Neolithic period and then of industrial food changed our morphology considerably. The paleo diet proposes to feed our bodies again with the foods that seemed so beneficial to human beings at the time.

The principle of the paleo diet

The paleo diet induces a loss of peas by forcing the body to draw on its reserves in the manner of protein diets. It counts :
  • A lot of proteins: 30%, because proteins are used to maintain the muscles.
  • Lots of fat: 40%, mostly monounsaturated. The body uses them not to store them, but to produce energy to function, by transforming them into ketone bodies.
  • Few carbohydrates: the classic diet contains about 55% carbohydrates. They are normally the body's fuel. When carbohydrates are consumed in insufficient quantities, the body makes its fuel from body fat reserves, which it transforms into ketone bodies.

The paleo diet, in practice

With the paleo diet, it is mainly a matter of excluding the products introduced into agriculture since the Neolithic period (cereals and legumes, dairy products, oils, and sugars) which are all sources of carbohydrates and force the secretion of insulin, the hormone that stores sugars and fats. It is also important to eliminate salt, which retains water in the body.

It is also very important to eat fruits and vegetables in season, nuts and seeds, lean meats, fish, eggs, olive oil, walnut oil, rapeseed oil. For pleasure, dark chocolate with a minimum of 70% cocoa is allowed, as well as 1 to 2 glasses of wine per day.

Obviously, you must ban all industrial products: in the Paleolithic era there were none!

Tips for losing weight with the paleo diet

Here are some tips to make your paleo diet work as well as possible:
  • be physically active: in the Paleolithic era, no one was sedentary;
  • It is a diet that must be followed for life;
  • It is useless to start if you are fond of starchy foods, because you will be quickly frustrated and demotivated;
  • to favour organic food is important and meets the requirements of a return to the food era of the Paleolithic era;
  • Drink mineral water rich in calcium, add crucifers to the menu and a source of vitamin C (to assimilate plant calcium) at each meal to compensate for the absence of calcium from dairy products.

The advantages of the paleo diet

The positive sides are that :
  • Weight loss is quite rapid.
  • You can eat as much as you want, which is ideal for hyperphagic people.
  • There is no feeling of hunger because the protein ration and the fibers of fruits and vegetables allow you to be full.

The limits of the paleo diet

On the other hand, you should also know that :
  • Some researchers believe that on the contrary, our genes would have adapted to the contemporary diet and that this return to the food sources could harm the body.
  • This is not suitable for diabetics, people with kidney, heart or liver disease, pregnant or breastfeeding women.
  • Excess protein is constipating.
  • Protein diets put the body in a state of ketosis (notably low insulin levels): this induces bad breath.
  • Meat, fish and organic products, consumed in large quantities, are expensive.

Acid-base diet

The acid-base diet is the key word for your body. Today's diet, with its refined foods, saturated and hydrogenated fats, excess sugars and animal proteins, tends to acidify the body. As a result, free radicals swarm in the body, making it tired and fat cells fill up. To stop this, it is necessary to restore the acid-base balance.

The quest for the ideal PH: a new version of the slimming cure

The body is "intoxicated" by free radicals. It produces some of them, while others come from food, pollution... The body has efficient systems to neutralize them but they can quickly be overwhelmed. It is then necessary to detoxify it thanks to an acid-base diet. The golden rule: 70% basic foods and 30% acid foods.

The PRAL index at the center of the acid-base diet

The acidic taste has nothing to do with the acidic PH! The PH value is determined by the minerals it contains (quantity and quality), the citrate and bicarbonate content and its protein content (quantity and quality). The Pral index (for "potential renal acid load") is a value that allows us to distinguish basic foods from acidic foods:
  • Basic foods are foods that are rich in calcium, magnesium and potassium: fruits and vegetables. Their PRAL index is negative.
  • Acidic foods are foods rich in chlorine, phosphorus and sulfur: meats, cereals, dairy products. Their PRAL index is positive.
  • There are foods that have no influence on the PH. Their PRAL index is 0, like vegetable oils and sugar.

The benefits of the acid-base diet

In addition to repairing your inner PH, the acid-base diet allows you to:
  • Lose weight, because digestion goes better and the purifying organs work at full capacity. These are 2 essential factors to regain or maintain a beautiful figure.
  • Fill up on minerals and vitamins by increasing your consumption of plants. As a result, there is no fatigue and energy is high. In addition, the fiber in these plants makes you feel full.
  • Fill up on antioxidants: a baby's complexion is guaranteed and your health capital gets a boost.
  • There is no phase to follow, let alone a strict one. You're right in the thick of it. But don't let that stop you from taking it gradually. You can opt for a gradual introduction of the main principles.

Tips for success

For this acid-base diet to have beneficial effects, remember to :
  • Choose seasonal vegetables (more loaded with minerals, vitamins and antioxidant compounds that trap free radicals) and preferably organic (so as not to overload the body with free radicals).
  • Eliminate industrial dishes filled with sugar, fat, hidden salt, additives and preservatives. In case of emergency, allow yourself bags of frozen vegetables that you can steam in a few minutes.
  • Consume good quality proteins by choosing those with a low PRAL index: certain fish such as haddock, milk and yogurt, tofu. Among meats, choose beef, veal and turkey. Always combine your legumes with a cereal product (ideal in terms of PRAL index: lentils or white beans + brown rice).

Limits

Be aware that :
  • The PRAL index, which is the reference tool for the basic acid diet, has its limits. It only assumes the citrate and bicarbonate content of the food in relation to its potassium content. For proteins, it takes into account an average content of sulfur amino acids. However, some foods really deviate from this average.
  • The budget to follow this diet is quite substantial, since you have to eat a lot of organic fruits and vegetables.
  • There is a risk of muscle wasting and vitamin B12 deficiency, because the consumption of animal proteins is quite low, milk and dairy products, meat, fish, eggs and even vegetable proteins (legumes except dried beans, rice, wheat and derived products...) being considered as acidifying.

California Diet

Born in Sonoma, north of the San Francisco Bay, the Californian diet is popular with lazy people because it skips the kitchen! A little extra, like the Okinawa diet, the Cretan diet, the Ayurvedic diet, the slim-data diet or its compatriot, the Miami diet, it respects your health. The point on the so tasty and so effective.

Principle of the Californian diet

The less food you cook, the less you process it and the thinner you become...

Exit the prepared dishes and the too industrialized products. With the Californian diet, we like :
  • Natural foods: fruits and vegetables, real pieces of meat and fish, whole grains and legumes and grains with grains or little refined.
  • Raw food and light cooking: the fact of preparing little or no food allows to keep their vitamins and minerals.

The ideal plate of the Californian diet

The size of the plate is of great importance in the Californian diet. It dictates the amount of food in the meal:

  • Breakfast plate: 18 cm in diameter (or a 50 cl bowl).
  • Lunch and dinner plate: 23 cm in diameter.

The 3 phases of the California Diet

For all phases of the California Diet, a protein breakfast is recommended. It should consist of either 75% protein and 25% whole grains or 50% dairy products and 50% whole grains.

Phase 1 of the diet: the attack phase

Duration: 10 days.
  • Lunch is 40% vegetables and 60% protein (meat, fish, eggs, dairy products).
  • Dinner is 30% protein (meat, fish, eggs, dairy products), 20% whole grains and 50% vegetables (except cooked sweet vegetables such as beet or carrots).

Phase 2 of the diet: cruising phase

Duration: until the desired weight loss.

At dinner as at lunch, the plate is divided into 4 parts:
  • ¼ of the plate is reserved for cereals;
  • ¼ of the plate is reserved for vegetables;
  • ¼ of the plate is reserved for proteins (meat, fish, egg, dairy) ;
  • and ¼ of the plate is reserved for fruit.

Phase 3 of the diet: stabilization phase

Duration: for life.

It is a matter of respecting a balanced diet by allowing yourself, from time to time, small deviations. If the needle on the scale goes back up, simply follow the dietary recommendations of phase 2 again.

The keys to a successful California Diet

It is important to shop regularly so that the fresh vegetables you eat are still well supplied with vitamins and minerals: time alters them.

Remember to keep yourself well hydrated with tap water or spring water to facilitate the elimination process. Water that is too high in minerals is not suitable for elimination.

Benefits of the California Diet

The California diet has many advantages:
  • No calories to count, so it is not tedious.
  • No fat, carbohydrate, fiber, vitamins or minerals to track down: you just need to know the food groups (everyone knows what a vegetable, meat or starch is!).
  • There is no frustration because there is no deprivation: even starches have their place, unlike many slimming diets. Moreover, this diet leaves no room for deficiencies.
  • No feeling of hunger: the diet is satiating thanks to the proteins, the fibers of the plants and those of the whole grains.
  • The proportion of proteins is sufficient to avoid muscle wasting.
  • This diet leads to a very healthy lifestyle: yo-yoing is not to be feared.

The disadvantages of the Californian diet

There aren't really any, except that fresh produce can represent a significant budget over the month.

Kousmine diet

The Kousmine diet deserves to be considered for the benefits it brings to the body. Balanced, easy to follow, it is more like a dietary re-education than a private diet.

Let's discover in detail the principle of Dr. Catherine Kousmine's diet, its characteristics, its benefits and its few drawbacks.

Kousmine diet: principle

Born in Russia (1904-1992), Catherine Kousmine - Doctor of Medicine - is convinced that a balanced diet and a healthy life can give back to the body its healing capacities. She founded a method based on five pillars, namely
  • healthy diet ;
  • intestinal hygiene ;
  • food supplements ;
  • acid-base balance ;
  • immuno-modulators and vaccines.

Characteristics of the Kousmine diet

The main characteristic of the Kousmine diet is that it provides the body with all the substances that are absolutely necessary. As a result, it allows you to avoid:
  • caloric foods ;
  • processed foods ;
  • bad fats;
  • salt, sugars ;
  • starch ;
  • coffee;
  • alcohol;
  • dyes and additives.
On the other hand, the Kousmine diet widely encourages :
  • low-temperature cooking, steaming, etc;
  • foods rich in vitamins C and E, selenium (antioxidants)
  • vegetables rich in beta-carotene;
  • the different varieties of cabbage;
  • plants rich in fiber ;
  • unrefined whole grains
  • vegetable proteins;
  • first cold-pressed oils with polyunsaturated fats;
  • omega-6 and omega-3.

Kousmine diet: what are the benefits?

The Kousmine diet has undeniable advantages, namely:
  • It can be followed over the long term: it does not pose any difficulty, it involves a very varied choice of foods, it does not lead to deficiencies.
  • It does not impose any particular restrictions in terms of quantity as long as the authorized foods are consumed.
  • Satisfies hunger.
  • Limits cravings and snacking.
  • Makes overweight or obese people lose weight. Note that weight loss is not the goal of the Kousmine diet. However, by eating a balanced and varied diet, excess weight tends to disappear, which promotes a better state of health.

The Kousmine diet: disadvantages

The Kousmine diet has many advantages. However, it is known to have three disadvantages, i.e. to advise too systematically :
  • Dietary supplements especially of antioxidants: an overdose of antioxidants can cause oxidative stress due to the increase of free radicals, just as a pro-antioxidant substance can.
  • Excessive intestinal cleansing: intestinal hygiene is an important part of the Kousmine diet. However, for some people, intestinal enemas are strongly discouraged because they can be dangerous.
  • Oils rich in omega-6, if consumed excessively, can cause pain and promote arthritis and other inflammatory diseases.

Cretan diet

The Cretan diet is based on a healthy and balanced diet in order to prevent cardiovascular problems that can occur due to a poor diet.

What is a Cretan diet?

A Cretan diet is for people who want to take care of their health through a natural and balanced diet:
  • olive oil for cooking and seasoning ;
  • fruits and vegetables (fresh or dried) in season
  • cereals ;
  • fish and white meat
  • eggs;
  • dairy products made from goat or sheep milk (cheese, yogurt, etc.);
  • 1 to 2 glasses of wine per day.
This is not a diet specifically designed for weight loss. However, by modifying your diet and following a Cretan diet based on healthy products, you will reduce your daily caloric intake. This reduction in calories will lead to a natural weight loss.

Principles of the Cretan diet

The Cretan diet is based on 4 main principles:
  • Increase the consumption of fiber, minerals, vitamins and antioxidants by eating a lot of fruits and vegetables and whole grains.
  • Consume almost exclusively fats of vegetable origin (olive, colza) and exclude fats of animal origin (butter, fresh cream, lard...).
  • Give preference to fish, rich in omega 3, as opposed to meat rich in saturated fats, which are harmful to health. Omega 3s contribute to good cardiovascular health and blood fluidity.
  • Know how to indulge yourself reasonably: up to 2 glasses of red wine per day for its veinotonic virtues.

Advantages of the Cretan diet

The Cretan diet has many advantages:
  • consumption of fresh and healthy foods ;
  • a very balanced and tasty diet;
  • no hunger or frustration;
  • It reduces cardiovascular risks (scientifically proven);
  • it allows to lose weight durably if the person had a bad food hygiene;
  • can be used for life.
In addition, adopting a Cretan diet reduces by 30 to 60% the levels of C-reactive protein (CRP) and isoprostane F2, whose high levels result in inflammation and oxidative stress, responsible for cellular aging and the risk of chronic diseases. In addition, eliminating pro-inflammatory foods and eating a healthy diet, such as the Cretan diet, helps to reduce the risk of depression.

Disadvantages of a Cretan diet

For people who want to lose weight and/or adopt a healthy and balanced diet, the Cretan diet can have some disadvantages:
  • you have to like fruits and vegetables (cooked, fresh or dried) ;
  • You must be motivated to buy seasonal products;
  • You need to like the taste of olive oil and dairy products;
  • It is important to learn to ration your portions without going overboard.

Balanced diet

A balanced diet is the ideal solution to lose weight permanently, according to health professionals. If a balanced diet allows you to lose weight without dieting, not all diets are unbalanced. Balanced slimming diets also exist. Here's an update on this issue.

The different balanced diets

These are diets that bring together 3 fundamental characteristics: they do not damage the body, are even above all health diets and allow you to lose weight sustainably. There are :
  • Semi-vegetarian diets such as the Okinawa diet and the Cretan diet, which are protective against cancer and cardiovascular disease and promise longevity. They allow you to lose weight gently but sustainably;
  • Diets that repair the body such as the acid-base diet or the Ayurvedic diet, also known as the slim data diet. They consist in repairing, each in its own way, the body so that it functions at full capacity. A well-functioning body is a leaner body;
  • American methods such as the California diet, the Miami diet. These diets, which have several phases in the manner of low-calorie diets, allow for rapid and lasting weight loss since they lead you to dip into healthy foods for life and to avoid those that are stored (fatty, sugary, industrial foods, foods that are low in vegetable fibers, vitamins and minerals...).

The advantages of balanced diets

These diets have real advantages:
  • They allow you to lose weight without fatigue, without damaging the body. They lead to the consumption of foods rich in nutrients and vitamins and to the use of culinary techniques that respect these advantages. They can therefore be followed for life.
  • There is no hunger or frustration: weight loss is therefore sustainable, with no yo-yo effect. As long as you stick to it!
  • In the process, your complexion will be brighter.

The keys to a successful balanced diet

Be careful, however, if you want to achieve your goal with one of these diets:
  • You must agree to permanently change your diet.
  • You have to choose a diet that is as close as possible to the way you eat.

The disadvantages of balanced diets

Be aware that you need to:
  • Definitely budget for fruits, vegetables, fish and ideally organic.
  • Get rid of the bad habit of buying and consuming industrial dishes and start cooking (only the Californian diet is suitable for the laziest people because it advocates raw food). It is therefore necessary to free up some time in your agenda for this purpose.

Ayurvedic diet

Directly inspired by Ayurveda, a traditional Indian medicine, the Ayurvedic diet is a slimming method that is beneficial to the health of the body and mind. It is a real philosophy of life, like the Okinawa diet, which combines dietetics with the joy of living. Here is an update on this balanced diet.

The main principles of the Ayurvedic diet

According to Ayurveda, each person possesses the 5 elements of the universe: earth, fire, air and space. Their mixture generates 3 forms of energy (or doshas): Vata, Pitta and Kapha. The balance between these 3 energies differs from one individual to another and reveals his weaknesses. The goal of Ayurveda is to restore a perfect balance.

Identify your energy imbalance: Kapha, Vata or Pitta

  • You are Kapha if you are overweight and of rather calm and passive temperament.
  • You are Vata if you are rather small, of a stressed and anxious temperament.
  • You are Pitta if you tend to be muscular.

Finding the right dietary remedy

Foods are indicated according to their gustatory characteristics: sweet, salty, pungent, acid, bitter, astringent and their heating or energizing energy as well as their post-digestive action.
  • If you are Kapha, you must eat and drink hot. Choose pungent, bitter and astringent tastes, avoid sweet and salty flavors and cook with little fat, and water should be your food base. Splitting your diet into several small meals is recommended.
  • If you are Vata, you should prefer hot, consistent, rather sweet, acid and salty flavors. You should not eat raw, cold or iced food. Respecting meal times is also essential.
  • If you are Pitta, you must avoid excesses: foods and drinks that are too hot, too acidic, too salty, too sweet, too spicy, alcohol, cigarettes. Skipping meals and eating too fast should be avoided. Bitter, astringent and sweet flavors are suitable.

Ayurvedic diet: respect your digestive capacities

Within the framework of the Ayurvedic diet, several rules are to be observed:
  • Eat 5 to 6 meals a day rather than 3. Breakfast and dinner are light. The other meals are fruit snacks. The main meal should be lunch, as the digestive capacity is at its highest.
  • Take fruit outside of meals (30 minutes minimum).
  • Vary the menus.
  • Sugars and salts should be replaced by herbs and spices.
  • Introduce the favorite plants of Ayurveda for weight loss like green tea for example.
  • Ideally, do not keep leftovers for more than 24 hours after cooking, 36 hours maximum. Do not combine them with fresh products.
  • Do not overload the digestive system by waiting 3 to 6 hours before eating again.
  • Avoid cold food, prefer hot or lukewarm food. This helps the digestion process.
  • Eat calmly and chew your food well.
  • Organic food should be favored; empty calories and stimulating products (caffeine...) should be avoided.
  • Reduce the consumption of animal proteins and saturated fatty acids.

Limits of the Ayurvedic diet

  • Within the framework of an Ayurvedic diet, there are risks of allergies and possible contra-indications to certain plants.
  • Moreover, the Ayurvedic way of life is very far from the benchmarks indicated by the PNNS (national nutrition and health plan). In order not to lose any reference of dietary balance, one must be determined to turn to Ayurveda for good and not to go from one diet to another.

Micronutrition

A diet is a change in eating habits. It must be followed with vigilance in order not to cause nutritional deficiencies. This is why different diets exist according to the needs of each person.

Micronutrition allows you to lose weight by making up for micro-deficiencies and adopting a balanced diet.

What is micronutrition?

Micronutrition focuses on the balance of energy intake of each person in order to personalize the diet. It allows to make up for micro-deficiencies and to correct excesses in nutritional intake.

Micronutrition allows for a balanced and healthy diet:
  • balanced and healthy: maintenance of a healthy nutrition ;
  • personalized: study of the nutritional needs of each person, possible use of food supplements.

The advantages of micronutrition

Micronutrition has its advantages:
  • it allows the adoption of healthy eating habits (no snacking, physical exercise, avoiding sugary drinks...) ;
  • it allows you to learn to know and understand your nutritional needs;
  • Depending on the person's eating habits, it allows for gradual and long-term weight loss;
  • it allows to relieve light health problems such as fatigue, mood disorders, intestinal problems...

The disadvantages of micronutrition

Micronutrition has its drawbacks:
  • it is necessary to be patient, because an investigation of your dietary habits and needs is carried out by your doctor;
  • a biological assessment is often necessary;
  • risk of frustration, because micronutrition can considerably modify a person's eating habits.

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