To destock your pounds in the abdomen, follow the principles of chrononutrition. This method follows the natural rhythms of the body : we eat fatty in the morning, protein at midday, sweet for the snack and light in the evening.
1. Choose the right bread in the morning
Prefer bread bought in a bakery, and more particularly the traditional baguette, with 4 cereals or Poilâne bread. Bakery bread does not contain sugar unlike industrial breads.
As for the quantity, it should be between 40 and 60 g (about ¼ of a baguette).
2. Eat cheese and eggs in the morning to avoid bloating
Cheese and eggs eaten for breakfast are stored in the upper body and not in the stomach. They also allow you to eat less in the evening, a time of the day when you tend to bloat more.
To read also: Breakfast: a pity to rush it
3. Meet Your Appetite Correctly
Do not hesitate to increase the amount of cheese for breakfast, that of meat at midday, and of fish in the evening, because these foods do not give any volume in the body.
The animal proteins they contain will prevent you from relying on plants which, for their part, make you bloat.
4. Respect the amount of starch
The right dose of starchy foods is 10 cl (2 tbsp) if you are less than 1.60 m, 15 cl (3 tbsp) if you are 1.70 m, 20 cl ( 4 tbsp) if you are 1.80 m tall. And if you are sedentary, midday starches can be replaced by vegetables in the same amount but not more, because eating too many vegetables makes you bloat.
5. Select the right seeds to taste it
Prefer almonds, walnuts, pecans, hazelnuts, pistachios, olives which provide good vegetable fats in the middle of the afternoon while cashews and peanuts can cause bloating, because they are rich in omega-9 essential fatty acids causing a hepatic reaction.
6. Bite a fruit only for afternoon tea
The fruit eaten at 4 pm stimulates the necessary energy until the evening. One fruit is enough if you are less than 1.70 m tall. You can eat two of them if you are six feet tall.
Avoid, because they contain a lot of slow sugars that make you bloat: bananas and chestnuts.
Read also: The apple, the most complete healthy fruit
7. Think of chrononutrition * bars against snacking
There are many reasons that can make you want to crack between meals: stress, fatigue, an insufficient meal… Having a chrononutrition bar or toast makes it possible to snack intelligently. These products contain tryptophan, an amino acid that calms hunger and does not add weight or bulk to the body.
* On sale on biochrono.net
8. Prefer cooked vegetables
Recommended for dinner, the vegetables are to be tasted cooked and mixed. The fibers are then better tolerated and do not bloat.
9. Avoid vegetables in soups, soups, etc.
Vegetables should not be taken in liquid form, as they are important vectors of water retention, and the intestine has a hard time handling this over-diluted food.
10. Stay hydrated with the right drinks
To have a flat stomach and avoid bloating, preferably drink still mineral water. And if you like sparkling water, go for those with fine bubbles. More diluted, they make less volume in the intestine.
Also read: Chrononutrition: eat what you need!