Cellulite is not inevitable! To dislodge it, it is imperative to restructure its diet.
“Against the swelling effect, we have to hunt down the salt, especially the one hidden in food, and increase the ratio of fruits and vegetables rich in draining fibers and potassium ”, underlines Marie-Laure André, dietician.
“And to boost destocking, it is necessary to reduce calorie intake all in favoring foods with a low glycemic index, which makes it possible to limit excessive secretions of insulin. ”
1. Escape from processed products
To improve the taste of foods that have become tasteless or dried out following the transformations they undergo, manufacturers add molecules to them that retain water and modify their texture: salt and refined sugar, but also, for example, emollients. Salt and refined sugar promote water retention, we know it.
It is often ignored, however, that certain chemical texture agents can also retain water in people who do not metabolize them well: these molecules are then found in the form of peptides in the blood and then in the interstitial tissues where they behave. in sponges. In addition, processed products promote storage because they are rich in energy, fats, and carbohydrates quickly assimilated.
- No more prepared meals (soups, quiches, pizzas, etc.), dairy desserts, including low-fat desserts (fruit yogurts, creams, etc.), salty and sweet biscuits, industrial meats, refined white sugars (rusks, breakfast cereals except mueslis and flakes, white sandwich bread …).
- For their convenience, we can keep frozen plain (vegetables, meat, fish …) and compotes without added sugars.
2 Choose the right carbohydrates
Not all sugars behave the same in the body! So those at iHigh glycemic index (rice, refined pasta, and flour, sweet products, boiled potatoes, white bread, etc.) should be avoided. Indeed, they cause hypersecretion of insulin which results in the storage of energy in the form of adipose reserves. They also generate chronic hyperglycemia which promotes the collagen glycation mechanism responsible for the formation of “hard” cellulite.
Conversely, foods with a low glycemic index regulate blood sugar and insulin secretion, which inhibits storage. In addition, by providing good satiation, they avoid overconsumption of energy conducive to the development of fat mass.
Read also: The glycemic index, a slimming ally
- To quickly destock, we reduce our consumption of carbohydrates: 1 to 2 fruits per day and starchy foods for breakfast and one of the two main meals, by moderating the quantities (150 g in cooked weight).
- We swap the refined cereals for their semi-complete versions and the classic too white bread for sourdough bread.
- We rehabilitates legumes by soaking them before preparing them to prevent bloating. Read also: Beans, lentils, broad beans, peas and soybeans: the benefits of legumes
3. Boost your consumption of fruits and vegetables
Fruits and vegetables contain a wide range of micronutrients that act in synergy to drain excess water and reduce orange peel. Among them :
- potassium promotes good water balance in cells,
- the antioxidants various types (vitamin C, flavonoids, carotenes, etc.) protect blood vessel cells against attack by free radicals, strengthen them, reduce their permeability and ensure better blood flow.
Rich in fiber and water, fruits and vegetables also have a favorable effect on the skin. destocking of fats. Why ? Because they slow down the assimilation of food consumed with a meal. As long as you favor soft fibers, you also ensure good transit for a flat stomach.
We plan vegetables for lunch and dinner.
- To drain, we put on black radish, asparagus, leek, fennel, cabbage … rich in potassium.
- For the fluidity of the blood, its dishes are enriched with garlic, onion and shallot.
- To benefit from a maximum of antioxidants, we try to have a lot of colors on our plate.
On the fruit side, we limit ourselves to 2 servings per day because all contain significant amounts of sugar. We favor kiwi, citrus fruits and red fruits for vitamin C and flavonoids, even at this season, to help out in the frozen section.
For a flat stomach effect, we limit the raw and we favor soups and compotes, especially in the first week.
Read also: Fennel, a slimming vegetable good for digestion
4. Favor unsaturated fats
Some fatty products also have an anti-cellulite action! Walnuts, hazelnuts, fresh almonds, grape seed oil, avocado, cold sea fish or olives, for example, contain vitamin E, a powerful vascular protective antioxidant that acts on water retention.
In addition, the polyunsaturated fatty acids contained in fatty fish, vegetable oils and oleaginous seeds are little stored by the body which uses them to renew the membranes of its cells, unlike saturated and trans fatty acids (cheese, cold meats, butter, industrial products. …).
- To cook and season, we prefer vegetable oilss by varying and proportioning them (1 to 2 tsp per meal) and reserve the butter for breakfast.
- We opt for lean meats and we introduce fatty fish once or twice a week.
- We also consume oilseeds and avocado, by counting them in the fat intake of the meal.
5. Ensure good protein intake
By nourishing muscle fibers, proteins help to fight against venous insufficiency and water retention : the muscles indeed act as a natural restraint of the veins of the lower limbs. In addition, proteins are satiating, thus avoiding overconsumption of calories.
- We favor protein sources of high biological value: fish, dairy products, soybeans, eggs and meats, while favoring dairy products and lean meats to reduce the caloric addition without reducing the quantities.
- To destock quickly, we provide 1 large portion (150 g) of lean meat or fish for lunch and 1 lean milk per meal (animal or vegetable) in the first week.
- From the second week, add a small portion to dinner (100 g) and maintain 3 lean dairy products.