Keep control of your weight : nutrition basic rules

Keep control of your weight !








I will give you the basic rules. Then, it's your job to listen to your body and adjust the quantities, the type of food that suits you or the timing of your food intake. 


MEMORIZE THE FOLLOWING BASIC RULES :

1. DRINK MORE WATER. 1 glass of WATER first thing in the morning, then around 1 glass per hour during the day. And 10 minutes before every single meal. Avoid drinking when eating. 


2. EAT SLOWLY and CHEW : finish your dish in a minimum time of 20 minutes. It will allow your body to activate the signals of satiety. 


3. DO NOT FEEL YOUR STOMACH FULL at the end of your meal. You should be able to go for a brisk walk.


4. Go straight away BRUSH YOUR TEETH after eating : you won't be tempted to eat afterwards !


5. LEAFY GREEN VEGGIES TWICE A DAY (silverbeets, broccolis, green beans for example) Veggies juices can be a very good way to improve your intake ! 


6. EXPERIMENT WITH PROTEINS. Everyone is unique. Do you thrive when eating meat and fish ? Do you tolerate legumes ? Protein shakes are quite handy, aren't they ? 


7. ADJUST YOUR CARBOHYDRATES INTAKE, according to your energy requirements (Give priority to starchy veggies like pumkins, sweet potatoes, carrots, turnips ... they are actually quite high in carbs. If you are a fan of grains, go for whole grains)  


8. NUTS ! Almonds and walnuts are my favourite. They are loaded with good fat ! And you will feel full quickly. A handful per day as a snack is a very good idea. Raw and unsalted of course. Soak them into water overnight. It will make them more digestible.  


9. AVOID TRANS FAT, hydrogenated/processed fats and oils ( read the stickers), and processed food. 

Any questions welcome ! 

See you later

Nathalie