No food is forbidden in itself. It’s the quantities, frequency, and manner of consumption that make the difference.
Consume starchy foods in moderation.
Potatoes, rye bread or rice have their place in a balanced diet when incorporated in moderation.
Prioritize raw products
Choosing simple, minimally processed foods allows for better control over what we eat and provides essential nutrients.
Cook at home as often as possible
Homemade food helps avoid hidden excesses of sugar, salt and fat, while also restoring the pleasure of eating.
Vary the colours on the plate
A colorful plate, rich in green, red or purple vegetables, is generally more nutritious and more satiating.
Reduce your consumption of ultra-processed foods
These products, often nutritionally poor, are best consumed only occasionally to maintain a balanced diet.
Reserve sugary drinks for special occasions.
Sodas and commercially produced juices provide a lot of sugar without providing real satiety. Consuming them occasionally is more than enough.
Eat slowly
Taking your time at the table helps the brain register satiety and allows you to naturally eat less.
Chew each bite thoroughly
Slow chewing improves digestion and increases the feeling of fullness.
Put down your cutlery between bites
This simple gesture helps to slow down the pace of eating and to better listen to one’s sensations.
Stop before you feel overwhelmed.
Getting up from the table feeling 80% full is often more beneficial than eating until you are completely stuffed.
Move a little each day
Physical activity does not need to be intense to be effective: regularity counts more than performance.
Walk at least 30 minutes a day
Daily walking supports metabolism, improves mood and fits easily into daily life.
Improve your posture
Standing up straighter throughout the day helps you breathe better, reduce tension and feel more energetic.
Incorporate simple stretches
A few stretches in the shower or before bedtime promote recovery and relaxation.
Getting enough sleep
Quality sleep helps regulate hormones related to appetite and limits uncontrolled cravings.
Note your sensations and progress
Keeping a journal helps you better understand what works for you and move forward without obsession.
Ask yourself if each choice supports your well-being
Before eating or giving up, asking yourself this question helps to make choices aligned with sustainable weight loss and a more serene relationship with yourself.
Ultimately, it is often the simplest, least spectacular rules that most profoundly transform the way we take care of ourselves, day after day.
