A third of women on the pill in 2001 said they gained weight after adopting this contraceptive method. Weight gain is highly variable, averaging 3.4 kilos. This phenomenon is primarily due to the intake of hormones. ” THE‘ hypoestrogenic (excess estrogen) caused by the pill can have three main consequences, explains Dr. Pierre Nys, endocrinologist, and nutritionist. First, she strengthens the hydroiodic retention mechanisms: we retain more water, especially in the lower limbs. Then she disrupts sugar metabolism, which can facilitate fat storage. Finally, she can increase appetite, promoting compulsions. »In some low-dose estrogen pills, these are the progestins that make you gain weight, but rather late, and we can even lose the first few months. “Anyway, if the weight gain is important, over 2-3 kilos, you have to consult, ”says Pierre Nys. But hormones also have a good back. According to Dr Odile Bagot, gynecologist, “taking a first oral contraceptive generally coincides with a change in lifestyle, favorable to weight gain. These are young women who, because they are students or are entering the workforce, feed quickly, often unbalanced, and go out a lot. “This is also what Valérie Vicard, dietician observes:” In addition to the action of the pill, the effects of a poor lifestyle, with overconsumption of processed products and alcohol. To reconcile hormonal contraceptives and healthy weight, it is imperative to counteract the effects of estrogen and to resume balanced plate.
1. Control the consumption of junk food
Box of pasta already cooked in sauce, pizzas, quiches, croque-monsieur, kebabs … all have the disadvantages! First, these products hypersaline accentuate the Water retention, already favored by hormones: a slice of pizza contains 1 g of salt or 20% of the recommended daily intake. Then they are fat and caloric and increase daily energy intake. Finally, they do not satiate permanently.
“We can consume it twice a week at most,” estimates Valérie Vicard. But we control the quantities and, above all, we do not combine with fries and ice cream, but with vegetables and fruit. “
2. Introduce a breakfast and a snack
Distribute food intake during the day helps to avoid compulsions and snacking. “In the morning, the association of an unsweetened dairy product, rich in proteins and carbohydrates with a low glycemic index helps to regulate insulin secretion, thus providing good satiety until lunch, recommends Valérie Vicard. At afternoon tea, a small snack that is not very sweet and rich in protein reduces food intake in the evening, and therefore fat storage. ”
3. Reserve starchy foods for lunch
Be content witha serving of lean meat or fish, accompanied by a good amount of vegetables and a dairy rich in proteins (petit-Suisse, Fromage blanc) unsweetened in the evening allows you to rebalance a day when lunch, taken outside, is often too generous.
“At noon, we allow ourselves 150 g (cooked weight) of pasta, rice, quinoa, wheat … (favoring the complete versions, sources of fiber which contribute to lasting satiety) or 150 g of pulses or 60 g bread (preferably wholemeal or with sourdough cereals), ”explains Valérie Vicard.
And when in a hurry, what can we eat? – At the sandwich shop: a tuna / raw vegetables / white cheese sauce. – At the bakery: quiche or pizza with tuna and vegetables. – At fast food: cheeseburger and salad of raw vegetables. – Japanese style: 8 sushi or 12 makis or 12 sashimi with 1 bowl of rice.
4. Sort the prepared meals
They are very salty and contain additives which, like sponges, accentuate the Water retention. In addition, their nutritional quality often leaves much to be desired. Once in a while to troubleshoot, it passes, but we check on the label that the amount of lipids does not exceed 5%, that the protein/lipid ratio is greater than 1, and that the amount of salt is less than 1 g per serving. If possible, add vegetables (a tray of cherry tomatoes as a starter) and/or a piece of fruit.
5. Drink in moderation
“Drinks, other than water, represent a danger when you watch your weight,” insists Dr. Bagot. Juices and sodas are loaded with sugars that cause insulin hypersecretion and promote the storage. As for alcoholic drinks, their energy is immediately stored. “To melt, no secret: you have to drinkwater or some unsweetened drinks (tea, infusion, coffee …) and reserve the other drinks on occasions. “You can drink 4 glasses of wine or 3 beers of 33 cl or 1 cocktail per week,” says Valérie Vicard. For the rest, it is lemon sparkling water, in a pinch, tomato juice. ”
An example of a typical day: Breakfast : tea, coffee or infusion without sugar • 30 to 40 g of muesli without added sugar or oatmeal • 2 20% unsweetened biscuits • 1 ramekin of red fruits To eat lunch : mixed salad (raw or cooked vegetables + 110 g of tuna or diced chicken or roast beef or shrimp or 2 eggs + 150 g (cooked weight) of rice, pasta, potatoes … + vinaigrette with 1 tbsp. rapeseed oil) • 1 fresh fruit Snack : 1 square of dark chocolate with more than 70% cocoa • 10-12 oilseeds (nuts, hazelnuts …) • Tea or infusion Having dinner : raw and / or cooked vegetables with 1 tbsp. to s. olive oil • 110 g of lean meat or fish • 150 to 200 g of unsweetened 20% cottage cheese