Why is your belly lacking in tone? For Doctor Delabos, “You are certainly a lot too vegetarian and not enough carnivorous. Either you favor starches and grains that make you fat the most, or you eat too many vegetables that give volume and not weight. As an added bonus, you may also be fatigued from a lack of protein. “
The main principles of chrononutrition
You will have to rebalance your diet by following the precepts of chrononutrition. This chronobiology-based method follows the natural rhythms of the body which depend on enzymatic and hormonal secretions differing throughout the day.
“There are three noble foods that are essential, says the nutritionist. It’s about cheese and more precisely those which are dense such as vacherin, mont-dore, gruyère, parmesan because they are the most nourishing. At the level of meat, red meat, offal and duck breasts provide a very interesting amount of protein, and you also have to think about Pisces and seafood. ”
These three flagship food groups are to supplement with legumes such as lentils, white beans, split peas, chickpeas, beans to cook in baking soda to avoid any risk of bloating.
“These legumes provide vegetable proteins, just like, in the vegetable department, Jerusalem artichokes and crosnes. “
Foods to avoid
The restrictions are quite simple and limited.
“We must refrain from being too vegetarian by eating, for lunch and dinner, only fruits and vegetables, even if the latter provide vitamins, and become more carnivorous by giving pride of place to different red and white meats , poultry and fish, at least until recovery of the desired silhouette and the return of tone, ”advises the nutritionist.
A typical day of tonic belly chrononutrition
- 120 g of vacherin, mont-dore, parmesan …
- + 60 g of traditional baguette
- + 3 c. to c. olive oil or 10 g butter
- + coffee, tea, infusion without sugar or milk.
- 220 g of cooked meat or 280 g of raw cold cuts
- + 15 cl of starchy foods
- + 5 cl of sauce.
- 10 cl of chestnut puree
- + 20 g of grated or hot dark chocolate or 5 cl of marzipan or 10 cl of olives
- + 1 fruit
or this snack can be replaced by:
- 1 banana
- + 2 squares of chocolate.
- Unlimited fish or seafood or 120 g of cooked white meat
- + 15 cl of cooked vegetables or 25 cl of raw vegetables or 1 flat plate of green salad.
An abdominal strengthening exercise
In addition to this “diet”, Alexandra Stoll, sports coach at Moving, advises the following exercise, to be performed at least 3 times a week.
- Lie on your back. If you have low back pain, place a rolled up towel on your lower back to avoid straining it too much. Lift your two straight legs off the ground as well as your head and shoulders. Make sure to keep the neck in line with the spine and tuck the chin in.
- Inhale as you extend your arms behind your head, and exhale as you bring your arms back to your knees. Start by doing 6 sets of 10 reps and then, as you feel comfortable, move up to 6 sets of 20 reps and 6 sets of 30 reps. Between each set, your recovery time should equal the time you spent doing a set (for example: 1 minute for 1 set = 1 minute of recovery).
You can complicate the exercise by holding a full 1.5L water bottle in your hands.
To read : Slimming beautifully thanks to morphonutrition, Dr Alain Delabos, ed. Albin Michel.