Mataupu
Lose weight effectively with micronutrition
Micronutrition, how does it work?
“Our genetic heritage, our personality as an eater, our food preferences… have an influence on our weight”, specifies Dr Laurence Benedetti *, micronutritionist. But by making every effort to balance their plate, some will lose weight faster than others. In addition, nutrient deficiencies can slow down or accelerate weight loss. And that’s not all. The foods we eat and when we eat them also play a role. For example, eating protein burns more calories than carbohydrates. Finally, another way to lose weight more quickly: to have a balanced intestinal flora.
What do I do to lose weight effectively?
When you want to lose weight, it is not enough to reduce your consumption of sweet and fatty foods, but also to be careful not to have physiological imbalances or nutritional deficits. How to spot them? Before embarking on a diet, do a little check-up of your eating habits and your general condition. You can get help from a nutritionist doctor to target symptoms revealing micronutrient deficiencies. Am I tired right now? More irritable? Do I have cramps more often? Do I feel bloated? etc. So many clues that do not have an obvious link with weight and yet they can have an important role. Once your micronutrient profile is targeted (you can find yourself in several), it is advisable to favor or avoid certain foods and to consume them at certain times of the day. Enough to compose a 100% personalized diet which will therefore be more effective.
“I snack all the time”
Faʻapea foi…
– I am irritable, impatient, on edge …
– I love something sweet, especially at the end of the afternoon.
– I tend to do the yo-yo: weight loss, recovery, weight loss, etc.
What is this due to?
You certainly have a deficit in serotonin, a neurotransmitter that plays an important role in regulating mood, but also appetite. Indeed, a lack of serotonin accentuates stress, which in turn increases appetite, and also makes you want to snack on sugary foods. It may also be that your meals are not large enough or high enough in protein and starch. Result: you are hungry quickly after.
My micronutrition strategy
- Eat enough protein for breakfast to avoid pump strokes and reduce cravings for snacking in the late morning. On the menu: a 0 or 20% dairy product (fromage blanc, petit-suisse, etc.) with fresh fruit cut into pieces for a sweet note and 40 g of wholemeal bread (the equivalent of 2 slices). Do you prefer salty? Replace the yogurt with ham or eggs.
- Faia a sweet snack around 17 p.m. to avoid the cravings for sweets that can appear at the end of the day. The right snack duo: yogurt and fruit.
- Eat enough vegetables. Thanks to their fiber content, they have a satiating effect, ideal for stalling big hunger pangs.
– In case of very strong sweet compulsions, high-protein products, such as bars, chocolate creams or cookies, can be a good help, while your serotonin level recovers.
– If food rebalancing is not enough, try thea herbal medicine with supplements based on Griffonia, a plant that boosts the production of serotonin.
“I take it all in the stomach! “
Ma faapena foʻi
– I had gestational diabetes.
– I gain weight quickly if I stop playing sports.
– I have trouble losing weight.
What is this due to?
You probably have insulin absorption problems. Explanations. Insulin is a hormone made by the pancreas that is essential for the body to properly use the sugars provided by food. Clearly, when everything is functioning normally, insulin allows, after a meal, to store sugars in muscles and fats in adipose tissue.
But if the body doesn’t secrete enough insulin, sugars build up in the blood, causing blood sugar levels to spike. With the risk of developing diabetes. In addition, researchers have found that this insulin absorption disorder can lead to a tendency to store fat in the belly, as well as difficulty losing weight.
My micronutrition strategy
– Avoid raising blood sugar by removing simple sugars (chocolate, candies, sodas…) outside of meals. On the other hand, you can bite into a square of chocolate right after lunch, for example.
- Favor foods with a low glycemic index : whole grains (bread, pasta, rice, cooked not too long, quinoa, oatmeal, etc.); dried vegetables ; boiled potatoes (rather than fries or mash) …
- Don’t eat starchy foods at night to put the pancreas to rest and limit the storage of fat during the night. Likewise, consume starchy foods every other day at noon.
- Take prebiotics in food supplements. They slow down the “gastric emptying” and slow down the assimilation of sugars in the blood. Garlic, artichoke, banana, leek, ginger are rich in prebiotics.
- Feosofi ! This is the key to burning excess sugars. Focus on endurance sports: brisk walking, cycling, swimming… 30 minutes, 3 times a week. Important to keep your good resolutions: find the sport that suits you.
-Lava le moe, it also helps to better manage insulin production.
Micronutrition: o ki i le paʻu lelei o le mamafa
“I feel bloated and can’t lose weight. “
Faʻapea foi…
– I have a flat stomach in the morning and swollen at the end of the day.
– I have irregular transit (constipation, diarrhea).
– I have heartburn.
What is this due to?
Your overweight is most certainly linked to a poor balance of your intestinal flora.
Recent studies have indeed shown that certain bacteria, if they are present in too large a number, can unbalance the intestinal flora and promote the storage of fat. In addition, it would tend to increase appetite.
Conversely, other bacteria such as bifidobacteria have a beneficial effect on weight loss. Not to mention that an imbalance of the flora causes abdominal pain and bloating. In short, we have poor digestion, hence the belly which can be swollen at the end of the day.
My micronutrition strategy
– Adopt a “digestive savings” diet for two or three months, the time to release the inflammation of the intestinal mucosa and restore the digestive flora. Clearly, limit – without excluding them – products made from cow’s milk. Instead, try goat’s and sheep’s milk products, or soy products fortified with calcium. Drink waters rich in calcium (like Hepar, Contrex, Salvetat…).
-Also prefer cooked vegetables and fruits with raw vegetables. And avoid consuming whole foods as they are more irritating to the intestinal lining.
- Boost your intake of probiotics and prebiotics to re-harmonize your intestinal balance. The richest foods: artichoke, leek, asparagus, garlic …
-If the change in diet is not enough to restore your digestive flora, do a course of probiotics and prebiotics in the form of food supplements.
“I am physically tired”
Faʻapea foi…
– I often have cramps, my eyelids pop.
– I have dry skin, brittle nails, and falling hair.
What is this due to?
Fatigue, cramps, falling hair… These symptoms are very often indicative of micronutrient deficiencies.
The cause ? A diet that is not sufficiently diversified. But these deficits also have consequences on the weight. The body then works in slow motion, spending less energy and storing the smallest excess. Suddenly, a gap, and presto, the scales panic! Not to mention that the nutrients also help to better regulate your weight.
Specifically, magnesium is a great mood stabilizer. If we are deficient in this micronutrient, we risk being more stressed, and we know it, stress leads to snacking. Also adopt the anti-stress plate.
As for the lack of iron, this leads to fatigue and again, we will be tempted to eat more. Likewise, iodine deficiency can interfere with the functioning of the thyroid, which may promote weight gain.
Without forgetting that vitamin D allows a better assimilation of magnesium and vitamin C boosts that of iron. In short, the slightest imbalance has chain repercussions. If women who combine diets are more likely to be deficient in vitamins and minerals, this is also the case after childbirth, because pregnancy and breastfeeding mobilize a lot of iron, magnesium, omega 3 and iodine reserves. . It is therefore better to be vigilant at this time, and lose the post-pregnancy pounds gently.
My micronutrition strategy
– Fai a suega toto to check your iron, vitamin D, iodine reserves, etc. If deficiencies are found, the doctor will certainly prescribe suitable supplements because food rebalancing will not be enough to boost your reserves.
-Diversify your diet with foods rich in micronutrients. Eat unlimited vegetables and 2 fruits a day. Rich in antioxidants, they make it easier to resist fatigue and stress. Noon and night, opt for proteins to get back in shape. On your plate, put a portion of lean meat – chicken, roast beef, veal, ham… – or fish or eggs. And add starchy foods at midday, preferably whole (pasta, rice, etc.) for even more energy. While adapting the quantities to your slimming goal: no more than 3 or 4 tablespoons cooked or a slice of bread at the start of the diet, then 5 or 6 tablespoons in the stabilization phase.
- Bet on the “good” fatss: foods rich in omega 3. These essential fatty acids are essential for good communication between cells, and therefore for proper functioning of the body. In practice, consume a tablespoon of rapeseed oil per day and fatty fish (sardines, salmon, mackerel, etc.) two or three times a week.
-Ave probiotics in the form of food supplements because they help the body to better assimilate micronutrients.
- Mo improve iron absorption, eat foods rich in vitamin C with each meal: orange juice in the morning, kiwi for dessert, etc.
- Mo refill iodine, alternate between fish, shellfish, seaweed salads …
atili e uiga i
* Co-author of “Intelligent weight loss, And if everything came from the intestine”, ed. Albin Michel.