Want a light and toned silhouette, quickly enough? In just one month, burn fat and shed excess pounds thanks to this program from Dr. Jean-Michel Cohen, both low-calorie and balanced for health. Supplemented by regular physical activity and healthy lifestyle measures, it allows you to lose weight effectively, easily and sustainably.
Lose weight without regaining the lost weight
Here are the five key principles of this express slimming diet developed by Dr. Cohen, as well as three typical days to lose pounds quickly. It allows you to lose weight quickly and well, without harming your health , since it only rations sugars, salt, and bad fats.
Cooked or raw, vegetables are the best allies in most diets, but also the basis of a healthy and balanced diet. In fact, their maximum energy value is 60 to 70 calories per 100 g, when chocolate displays 540, and biscuits between 400 and 550.
Another advantage: they are ultra-rich in fiber , and once mixed with the liquid contained in the stomach, they swell and take up volume. When you consume enough of them, the feeling of fullness comes quickly, and at a lower cost : know that starting the meal with vegetables reduces the rest of the food intake by around 15%! A real boost for weight loss.
How do I get there? The best way is to start each meal with raw vegetables. Half of the dish’s plate is filled with vegetables cooked without fat (steamed, sautéed in a non-stick pan, etc.). There are many ways to eat vegetables (but also fruits) more easily on a daily basis, and to stick to them!
I also track down salt, a flawless method for a sustainable diet
We don’t always suspect it, but salt has a lot to do with our weight gain! By modifying the taste of foods , it makes them more appetizing and increases our attraction for certain people.
In addition, the sodium it contains promotes water retention and swelling in the tissues, but also high blood pressure and cardiovascular disease. It must therefore be reduced as much as possible , whether it is the salt added to foods or foods already salted (prepared, industrial meals, cold meats, etc.).
How do I get there? Starchy foods, meats and fish are salted – a little – in cooking (vegetables contain mineral salts). To enhance the taste, we use herbs, spices and aromatics . We limit canned goods, hard or blue cheeses, smoked fish and cold meats. Prepared meals are reserved for emergency use by checking that they contain less than 1 g of salt per portion (400 mg of sodium).
For rapid weight loss, I ration sugars and fats
Fats are the nutrients that provide the most energy: 9 calories per 1 g. To lose weight , it is essential to reduce their consumption, but without eliminating them because certain fatty acids are essential for the functioning of cells. As for sugar , it is less caloric (4 calories/g), but it is the energy it provides that the body stores and releases as a priority: when we eat too much, we gain weight ; when we don’t consume enough, we melt.
How do I get there? We measure the fat in our food, for seasoning and cooking: 2 Tbsp. of vegetable oils per day, favoring those richest in essential fatty acids (rapeseed, sunflower, flax, etc.) and 10 g of raw butter. We favor lean meats (poultry, filet mignon, etc.). We limit ourselves to one portion of cheese per day, and we opt for low-fat dairy products .
The fat-burning diet to lose weight quickly
These are the best sources of complete proteins , that is to say containing all the essential amino acids. Proteins are serious allies of the line! First, they promote satiety . Then, they require a significant energy expenditure to be assimilated. Finally, they help to preserve muscle mass , therefore maintaining a good basic metabolism in the long term (i.e. the body’s expenditure at rest).
How do I get there? We eat a portion (150 g) of meat or fish or 2 eggs for lunch and dinner. And above all, to shed the pounds quickly, we choose the “good” proteins: that is to say we favor lean pieces (except oily fish once a week for omega-3 fatty acids and we cooked without fat). We supplement with a portion of cheese : 20 to 40 g of cheese and two skimmed dairy products per day.
I fast intermittently to lose weight sustainably
Intermittent fasting has many benefits for losing weight quickly and sustainably. In fact, partially depriving yourself of food helps boost weight loss and the mobilization of fat reserves . The ideal fasting duration to achieve optimal results would be 16 to 20 hours.
How do I get there? We schedule three per week, maximum. Two options: either we have an early dinner, we spend the night and we skip breakfast; or we skip dinner and only eat the next morning. In both cases, that’s 16 hours without eating. During these fasts, we drink to promote elimination : mineral water, tea, herbal teas, vegetable broth.
