Get rid of the rumen and buttocks in 3 week: 3 simple steps

 

Week 1: food reflexes to deflate

To eliminate excess water, make way for foods with diuretic and vein tonic properties. And bang on the salt! Objective: drain before destocking. From this first week, you can lose several pounds.

Reduce salt

Its main component, sodium, retains fluids in the cells. To return to a reasonable consumption (6-8 g per day), the salt shaker is removed from the table, the dishes are moderately salted during their preparation and seasoned with spices. We eliminate cheeses, cold cuts, ready meals, and aperitif biscuits, which, in addition, are caloric.

 

To drink a lot of water

This does not increase retention, but on the contrary, promotes elimination. So we sip plain water (or tea, herbal teas, etc.) all day long. Avoid carbonated waters rich in sodium, and alcohol which, by 

dilating the vessels and dehydrating, leads to reflex storage of water in the tissues.

 

Remove gluten in case of proven sensitivity

Without being celiac patients, some people poorly digest this protein from wheat and its derivatives. However, when its degradation in the digestive tract is incomplete, this disrupts the aqueous exchanges between the cells and promotes retention. Intolerant, we replace pasta, bread, and wheat flour products with rice, quinoa, buckwheat…

Focus on diuretic vegetables

Namely: asparagus, leek, Jerusalem artichoke, fennel, celery, cabbage, salsify, and black radish.

All these vegetables contain potassium which promotes the proper water balance of the cells. We do not hesitate to also enrich our dishes with garlic, onion, and shallot which improve the fluidity of the blood.

Prioritize red fruits

Blackcurrants, blueberries, currants, red grapes… are rich in vitamin P which, by strengthening the wall of blood vessels, reduces the passage of water through the tissues. Most also contain flavonoids beneficial to hair health. The ideal dose: 250 g, three times a week. Out of season, we think of frozen foods. 

 

Week 2: food reflexes to burn fat

After the water, over to the fat! To destock, we reduce our energy intake by playing on the caloric density of the plate, we ration fats and sugars by selecting them wisely, and we make sure we have just enough animal products.

Enrich your plate with vegetables

Rich in water and fiber, they occupy a large volume for very low energy intake. Thus, they satiate at a lower cost. At each meal, we start with raw vegetables or soup and fill half of the main course plate with cooked vegetables.

 

Prioritize good fats

Namely those, polyunsaturated, vegetable oils, fatty fish, and oilseeds (nuts, almonds, etc.). Unlike the saturated fats of fatty meats and dairy products and those, trans, contained in industrial products, good fats are not stored by the body which uses them to renew the membranes of its cells. We consume 2 tbsp every day. tablespoons of various vegetable oils and a small handful of oilseeds, and a fatty fish every week (mackerel, sardines, etc.).

Swap fat for lean

This lightens the overall caloric addition without reducing the quantities. We replace fatty meats with lean meats (rump steak, flank steak, poultry, filet mignon, etc.) or fish, dairy products at 20% and more with 0%, and mature cheeses with fresh. 

Choose the right carbohydrates

Quickly assimilated, the simple sugars contained in sweet-tasting products lead to a sudden rise in blood sugar levels and, by extension, a spike in insulin release. The more we consume, the more insulin we secrete and the more we store.

Conversely, the complex carbohydrates that are contained in unrefined cereals, wholemeal bread, and legumes prevent storage by regulating the secretion of this hormone. We consume it with each meal and, for the sweet flavor at the end of the meal, we are content to eat fruit, without abusing of course.

Light cooking

To reduce the addition of fat, use the right tools: non-stick utensils, a pressure cooker, a steamer, parchment paper. And we prefer grilling, steaming, stewing, baking, en papillote… 

Week 3: food reflexes to tone up

Preserving your muscle mass is essential to stabilize your weight and maintain your new figure. On the menu: enough complete proteins and complex carbohydrates, and well-distributed intakes throughout the day.

Insist on meat, fish, eggs

Animal products are rich in quality proteins, i.e. containing all the amino acids essential for the production and renewal of muscle fibers. To cover the daily needs estimated at 0.8 g per kilo of body mass (i.e. 48 g for a person weighing 60 kilos), it is consumed twice a day: a portion of 120 to 150 g at lunch and a supplement (1 slice of ham, 1 egg, 1 slice of smoked salmon…) at dinner.

 

Keep 2 to 3 dairy products a day

Milk, yogurts, cheeses, petit-suisses, etc. also contain good amounts of protein, including those from whey, called “fast”, which would be particularly interesting for preserving muscle mass. When on a diet, we prefer them skimmed or semi-skimmed.

Combine legumes and cereals

Like animal products, they contain proteins, but theirs are incomplete because they are always deficient in 1 or 2 amino acids. To obtain complete proteins, easily usable by the body, we combine them: semolina + chickpeas, quinoa + lentils, rice + red beans…

Distribute food intake over the day

Running out of fuel, the body breaks down muscle protein to turn it into energy. We, therefore, eat three full meals a day, systematically containing starches, and possibly a snack in the middle of the afternoon.

Eat small oily fish 2 to 3 times a week

Mackerel, sardines, anchovies, or herring, especially those packaged in oil, are excellent sources of vitamin D which, according to recent observations, could preserve muscle capital by stimulating protein synthesis.