Get ready for Summer!
VICTOIRE'S PROBLEM« Winter was a difficult time and I went a bit wild in Spring : what with restaurants, barbecues and “booze galore” parties, I have put weight back on and have only 3 weeks left before “bathing costume” time! I have more or less stopped eating altogether… »
You have decided to regain control over your diet. Well done! However, contrary to what certain magazines may recommend, I strongly advise you not to deprive yourself too much as this would be the best way to suffer from rebound weight gain in Autumn.
THE OPINION OF DR PERIN CALVAO, MD AND NUTRITION SPECIALIST
What is perfectly feasible is to resume a ketogenic phase if you need to loose a lot of weight, but not without support. These ketogenic phases do have specific indications and contraindications so your should discuss this with your Eurodiet supervising doctor. Whatever you do, do not attempt to experiment with some fad diet all on your own!
If you only need to loose a few kilos (less than 10), this is the ideal period to readjust your lifestyle without “punishing yourself”. If you are keen to start without waiting for professional “coaching”, here are a few tips:
1. Make the most of seasonal fruit and vegetables!
This is the ideal time of the year for salads. However, beware! All salads are not equal! Ready-made salads are often seasoned with very high calorie dressings. If you’re eating out, ask for the salad sauce to be served separately and avoid croutons, potatoes and cheese. Industrial salad dressings are also best avoided as they usually have an excessively high fat content and so-called “light” dressings often have a high carb. content. In fact, the best thing to do is to make up your own vinaigrette.
2. Enjoy outdoor grills and barbecues, but be selective!
Avoid sausages and ready-made kebabs. The secret of a good barbecue lies with the marinade you use beforehand. Marinate chicken breasts with spices for instance, or make up your own kebabs with a lot of vegetables. Better still, use fish! Whether whole, or diced and skewered, fish will provide you with plenty of lean protein and omega-3 (which, incidentally, will do wonders for your skin).
3. Optimise your protein and calorie intakes.
Make sure your protein intake is well balanced to sustain the slimming process. It should be neither too high, nor too low. Avoid marbled meats as they often have an excessive SFA (saturated fatty acids) content. You might want to use protein supplements, particularly at teatime: ask your medical supervisor for advice. He or she can also help you determine your basal metabolism, a good yardstick to assess your caloric needs.
4. Go easy on the booze!
Party opportunities multiply with the rise in temperature. A glass of wine before dinner or a cocktail by the pool are enough to send your calorie count sky-high. Each glass of alcoholic beverage, whatever the alcohol, contains at least 10 g of pure alcohol, i.e. over 90 “empty” calories and this can even reach 300 kcal for sweet cocktails! Here is a field where controlling your intake should not be too difficult.
5. Drink water!
Water is the only liquid your body really needs. Avoid fruit juices and smoothies that are not specifically designed for weight-loss programs. Fruit are best eaten, not drunk! The ideal drink remains water and, in hot weather, you should drink plenty of it: at least one litre and a half a day.
6. Steer clear from fad diets
This is the time of the year when promises of quick and easy weight loss abound in the press and other media. Unfortunately, miracles do not exist and, somehow, you already know this. Your body is not that easily fooled: if you starve yourself, it will respond by storing fats. If you fall for a totally unbalanced diet, you will not be able to stick to it for very long and the consequences, rebound weight gain, will both disappoint you and, worse, damage your self-esteem.
The weather is lovely! Now is the time to make the most of it and enjoy the various possibilities offered by summer: cycling, rowing, golfing, tennis, swimming, riding, or just plain hiking. And there are other ways than practising sports to use up those calories: mow the lawn, give your home a thorough spring cleaning, forget the car and walk to the shops.
EURODIET’S ADDITIONAL TIPS
- If you doctor has prescribed a phase 1 or 2, don’t forget to drink enough water throughout the day to compensate for the heat.
- If you are currently on a phase 3 or 4, eat 3 pieces of fruit a day and all the vegetables you fancy. Make the most of the good weather and step up your physical activity.
- Particularly enjoyable in the hot season, Eurodiet drinks come in 6 different flavours: banana/strawberry, mango/passion-fruit, raspberry/blackcurrant, cocoa, vanilla and coffee. Each provides you with 17 to 20 g of protein and can be enjoyed during all phases.
- Hot weather tends to worsen “heavy-leg” syndromes. Made from antioxidant polyphenols and gamma-tocopherol, Eurodiet Draine helps eliminate sodium and contributes to an optimal blood circulation.
- Surprise invitations are likely in this season. Always carry a Eurodiet bar in your handbag to help you cope with temptation and stick to your diet.