After excesses, especially those of the holidays, especially in fat, sugar, and alcohol, no surprise, the scale shows 2 to 3 extra kilos, or even more. “It is necessary to react immediately as long as the organism has in memory its weight and its metabolism of before, says Dr. Armelle Marcilhacy, nutritionist. If we let it drag on, this surplus will be difficult to lose and may increase on other occasions. This is how we gain 10 to 15 kilos over the years, without having the impression of eating more every day. ”
The urgency is to resting the organs of digestion and elimination, in particular the liver and the stomach, the most engorged by the excesses.
“This requires, above all, to stop alcohol, processed products, and foods that are too salty, fatty and/or sugary, reduce starchy foods and control and choose the right fats”, continues Armelle Marcilhacy.
To destock faster, we also favor micronutrient rich foods which accelerate elimination and promote the mobilization of adipose reserves: “The basis of the diet are fruits and especially vegetables of all kinds, associated with good hydration, recommends Vanessa Gouyot, dietician-nutritionist. Afterward, we supplement with a little lean meat and fish, legumes and whole grains in moderate quantities, and a little rapeseed, walnut, and olive vegetable oils. ”
100% natural, lean, and plant-based the first days, the plate is gradually enriched with animal proteins to boost energy expenditure and starches, slowly assimilated, to regulate appetite and food intake. Here is, day after day, your detailed program to eliminate toxins, restart your metabolism, and lose without hunger or fatigue the curves of festive pleasures:
Day 1 – I lighten my digestion
After excess, the organs of energy metabolism, engorged, idle. By purifying their plate, we make it easier for them.
- Only natural. Processed products contain additives, saturated fats, and modified sugars that interfere with digestion.
- Exit salt and sugar. Excess salt delays the elimination of waste by retaining water in the tissues. As for sweet products, they tire the pancreas which is forced to hyper-secrete insulin.
- Skinny. Lipids, especially saturated ones of animal origin, increase hepatic work. Exit cream, butter, fatty meats, cheeses, cold meats.
- White green lunch. We eat a piece of white meat with green vegetables and a little starch. Then a dairy.
- Light dinner. No starchy foods, and few products rich in animal proteins (meat, fish).
- At all cooked. The wine gives the digestive system a hard time. Long live the steam, stewed, the papillotes …
Day 2 – I filter the toxins
Water facilitates the work of the emunctory organs (especially the kidneys), evacuates water-soluble toxins, promotes intestinal transit, and thins the blood.
- On continuous infusion. The idea is to hydrate yourself throughout the day, favoring plain water, green tea, and infusions between meals, and water-rich in bicarbonates at the table (Saint-You’re, Vichy Célestins, Badoit, Salvetat …) in moderate quantities (one to two glasses).
- Soups. Without starch or fat, they hydrate, remineralize the body and, thanks to the water + fiber combination of vegetables, boost the elimination of waste. Rather in the evening, because the meal is lighter, and you can add a broth to lunch.
The squeezed lemon is also a valuable ally against toxins. To be consumed fresh and preferably in the morning. Its citric acid helps the liver to process fats and toxins and regulates blood sugar. It also contains antioxidants, including vitamin C, which neutralize toxic substances.
Day 3 – I restore the acid-base balance
The excess of animal products contributes to acidify the body, and leads to an overproduction of uric acid. The vegetable part is increased, with the alkalizing effect, to the detriment of the animal, acidifying.
- Vegetables galore. At lunch and dinner, without restricting yourself because they are low in energy but rich in fiber, vitamins and minerals. They notably contain potassium, with an action similar to diuretics on the urinary elimination of sodium and water.
- Two fruits a day. They too are diuretics and remineralizers. But as they are also sweet, we control the quantities (one fruit = 150 g approximately). The citric acid in lemon turns into citrate in the stomach which contributes to alkalization.
- Legumes. They are rich in proteins and minerals and, above all, in fibers which boost the transit and elimination of toxins. They are introduced in the evening, replacing meat or fish.
Day 4 – I calm the inflammation
The acid-base imbalance, the excess of saturated fats, sugar and alcohol promote an inflammatory state favorable to weight gain. We focus on anti-inflammatory foods.
- A spoonful of turmeric every day. Thanks to its different substances which act in synergy, this spice actively fights against inflammatory states. We slip it into the vegetables.
- A portion of fatty fish. Salmon, mackerel, sardines, herring, salmon trout … they are rich in omega-3 and recommended twice a week!
- Rapeseed, walnut and flaxseed oils to season. They are rich in omega-3! A spoonful at each meal, in association with olive oil which is full of antioxidants.
- A smart snack. Two squares with more than 70% cocoa and a dozen almonds, walnuts, hazelnuts … the ideal snack to settle down and do your body good.
Day 5 – I regenerate my liver
The excess fat, alcohol and sugar put a strain on him. After a few days of resting the system, it’s time to give it a boost with foods that boost its activity.
- Black radish. Excellent drainer of the gall bladder and the liver, it promotes the elimination of toxins and waste and has an antibacterial effect on the digestive flora.
- The artichoke. It contains different active ingredients that stimulate the production of bile. In addition, it contains substances that contribute to the metabolism of sugars and fats.
- Beet. It contains betaine, a substance having the property of helping to digest and to fight against the accumulation of fats in the liver. Preferably raw.
Day 6 – I rebalance my intestinal flora
The holidays represent a real tsunami for the intestinal bacterial flora! To improve digestion, fight against bloating and boost the metabolism, it must be nourished and supported.
- More vegetables and fruits rich in prebiotics. Undigested, these specific fibers arrive intact in our colon where bacteria can break them down. The best sources: garlic, artichoke, asparagus, beetroot, broccoli, chicory, cabbage, endive, onion, parsnip, leek; banana, citrus, quince, apple, pear, mango, dried fruits; lentil, chickpea, red bean; whole wheat, rye, oats.
- Reinforcement probiotics. These living organisms participate in digestion, play a role in the absorption of nutrients and prevent intestinal disorders such as bloating, gas, constipation or even diarrhea. We continue to consume one to two yogurts per day, we reintroduce a portion of cheese and we opt for sourdough bread.
In video: 5 tips for eliminating holiday excess
Day 7 – I boost my metabolism
For this, it is necessary to bet on foods rich in proteins, which require a good expenditure of energy to be digested, and contribute to the maintenance of the muscular mass.
- A protein breakfast. We make sure to have every morning, in addition to a carbohydrate food, a slice of ham or smoked salmon or an egg, and a dairy product (yogurt, cottage cheese, petit-suisse, cheese).
- Meat or fish for lunch. By varying red and white meats, fatty and lean fish. A nice portion: 130 g on average.
- A protein supplement for dinner. Namely, one to two eggs or a slice of ham or 80 g of lean fish or meat. Or a vegetarian plate made up of a whole grain combination.
Day 8 – I control my blood sugar
For a week, we reduced carbohydrate intake in order to force the body to destock. Starch intakes are revised upwards, especially at dinner, but choosing them well.
- Focus on low to moderate GIs. That is, quinoa, brown and wild rice, bulgur, al dente pasta, sweet potato, buckwheat, and sourdough breads. They prevent significant fluctuations in blood sugar levels, which are conducive to storage.
- Semi-complete or whole grains. Rich in fiber, they are slowly assimilated, provide more minerals and vitamins essential to the body and sustainably satiate. Alternatively, you can opt for legumes: thanks, in particular, to their high fiber content, they are slowly assimilated by the body and sustainably satiate.
Day 9 – I capitalize my tone
The toxins are gone, the digestive system has calmed down and the curves fade … In winter, it is important to avoid any deficiency that could lead to fatigue and cravings.
- No more vintage. This is the only way to fill up with vitamin C, essential for tone and immunity. We reintroduce raw vegetables as a starter, we cook the vegetables al dente and we mix raw and cooked fruits.
- Color on the plate. The pigments of colorful fruits and vegetables reveal antioxidants that strengthen the body.
- Herbs and spices. Aromatic herbs are rich in minerals and vitamin C, while spices are full of protective substances.
- A little red meat. An excellent source of anti-fatigue iron. It contains good quantities, but in addition this one, known as heminic, is better assimilated than that resulting from the vegetable kingdom. Twice a week, preferably lean (minced steak, rump steak …).
Day 10 – I’m staying the course
No question of lowering your guard, at the risk of seeing the curves reinstall. During the next few days and weeks, it is essential to make good resolutions, namely healthy eating habits!
- A protein breakfast. It must systematically contain, in addition to the cereal product, an egg or a slice of ham, and a natural dairy product.
- Animal protein without excess. The ideal: a portion of 120 to 130 g for lunch and a supplement (80 g) for dinner. We favor lean meats, and we eat red meat twice and fatty fish twice a week.
- Whole grains and legumes. Good sources of energy which do not favor storage and ensure good transit. A little at each meal, depending on appetite and activity. In case of weight gain, they are removed at dinner.
- Fruits and vegetables. They must be present at every meal, in all their forms, raw and cooked. We limit the fruits to two per day.
- Alcohol and sweet products on occasions. They should be consumed in moderation: once or twice a week maximum, favoring red wine.