The fave food ritual diet consists of adopting a healthy lifestyle by reviewing your diet. You will find here how to start and some rules to follow for a successful food ritual diet .
Diet. What a terrible word. But it doesn’t fool us anymore: deficiencies, yo-yo effect, excessive frustration for frankly mediocre or even null results. Today we are well informed, and we all know the stakes of diets, whose connotation has become really negative. Some people will refer to dieting as a marketing deception; a term invented to give a fresh look to the concept of weight loss but focusing primarily on the “health” aspect. The aesthetic aspect of weight loss is, therefore, considered a consequence and no longer an absolute objective. So if the concept is a fruit of marketing, but it is good for our health, is it necessarily blameworthy? Everyone has their own opinion, but in any case, fave food ritual is a long-term process that becomes a way of life, as opposed to a diet that is anchored in a specific time frame.
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The basis of a nutritional food ritual diet
It is necessary to progressively exclude foods that are too processed, i.e. industrial and unnecessarily fatty (with bad fats, because yes, there are good ones!). This may seem obvious, but we French are still used to dishes that are drenched in sauces and gourmet foods (a nice euphemism for not being FATLY RICH!!). The first step is to :
- Reduce or even ban artificial trans fatty acids (margarine, ready-made meals, refined sugar, salt, alcohol, etc.).
- Favour unpackaged foods: this means that they are less industrial and therefore less likely to be processed. It would help if you focused on simple foods that have not been processed by industry (it is clear that there is no tree commonly called the Nutellatier whose fruits would be forbidden). In short, you must prefer the foods offered by Mother Nature without transformation (fruits, vegetables, etc.) because our organism is initially designed to digest this type of food and not butylated hydroxytoluene and other hydrogenated oils. We use the word “prefer” here because we should not be in the absolute restriction of any greed.
The five major food groups to consume
Food ritual diet is based on the ingestion of 5 major food groups: fruits & vegetables, proteins, dairy products, carbohydrates and lipids, sugars and salt.
1. Fruits and vegetables:
They are rich in minerals and vitamins that few foods can provide to the body, not to mention that they are low in fat but rich in water. We know the saying: 5 fruits and vegetables a day, but be careful, eating a currant and cherry is not considered as two portions! We estimate that 80 grams of fruit and vegetables are required, which is at least 400 grams per day.
How to integrate them?
Eat sweet fruit for dessert (strawberries, nectarines, etc.).
Drink a glass of 100% pure juice at breakfast.
Mix fresh fruit in your cereal bowl (0% Fromage blanc option).
Use bags of dehydrated fruit (dried apricots, figs, etc.).
In the summer, choose a mixed salad for lunch whenever possible.
Make smoothies (method for making green-smoothies here)
Prepare steamed vegetables for dinner.
Make all kinds of purees in 5 minutes with your blender (one or two washed and chopped vegetables, light cream and spices).
Make and freeze lunch boxes in sufficient quantities.
They promote hair and nail growth, for example, help repair nerve cells and build muscle. The recommended daily amount is two servings, i.e. 45 grams for a woman and 55.5 grams for a man, but this varies according to lifestyle (athletes should eat more). As an indication, one portion is equivalent to 2 eggs or 100 grams of meat/fish. It is recommended to eat fish twice a week.
How to integrate them?
Include a portion of meat/fish in the main dish.
Sprinkle seeds and nuts on salads.
For a snack, spread peanut butter on toast (yes, peanut butter is a friend!).
Gradually replace yoghurt with soy yoghurt.
3. Dairy products:
Subject to controversy, lactose is, however, rich in calcium, a mineral fundamental for the good health of bones and teeth and regulates muscle contraction, and therefore the heartbeat. Three portions per day are recommended, i.e. 20 cl of milk, one pot of yoghurt or 30 grams of cheese. For those concerned about their fat intake, choose semi-skimmed or even skimmed milk (which is easier to digest). For those who are lactose intolerant, soy milk, dark green leafy vegetables or almonds are also a source of calcium.
How do you incorporate them?
Mix cereals with milk or cottage cheese.
Create a ritual before bedtime with a mug of warm milk (add a little cocoa and cinnamon or honey, for example).
For a snack, spread cream cheese on toast.
Sprinkle salads with toasted almonds or sesame seeds.
There are good carbohydrates, those to include in your habits, called complex (oatmeal, potatoes, wholemeal bread, brown rice, legumes etc.) and bad carbohydrates, called simple, to be avoided (white sugar, pizza, cakes etc.). They provide energy and are low in fat. Present in whole grain products, bread or starchy foods, they are full of fibre (family of carbohydrates) and are therefore excellent for the proper functioning of the digestive system. One-third of each meal should be carbohydrate, the size of your fist. Ideally, each meal should include a complex carbohydrate in addition to vegetables and proteins. Be careful; consuming too much will lead to weight gain, so you must control the quantities.
How to integrate them?
At breakfast, eat toast with wholemeal bread.
Eat legumes (lentils, dried beans, chickpeas).
Alternate ways of eating potatoes (mashed, in their skins, etc.).
Eat brown rice and whole-grain pasta.
5. Fat, sugar and salt:
Consume in moderation but consume anyway! Never forget that the key to good health is to eat everything (and by that, I mean everything that is not industrialized). You have to find a balance, and to do that, you have to include small pleasures without guilt. This is the secret of sustainable food ritual. We are only human, and restricting ourselves in an authoritarian way has an end, and especially a hunger! You will end up having a binge and then feeling guilty.
To give you an idea of where you stand, 1 gram of fat is equivalent to 9 Kcal, so beware! To help you, on a label, if the quantity of fat is higher than 20 grams per 100 grams, it means that the food is too rich. However, 5 grams per 100 grams means that it is low in fat.
Added sugar does not provide any particular nutritional element, so be careful with the one you choose (ban sodas, candies, etc.). Finally, salt is allowed at a maximum of 1 teaspoon per day, spread over all of your dishes during the day. We, therefore, eat cold cuts, margarine, pastries, whole milk, etc., in moderation.
On the other hand, unsaturated fats are good for your health because they contain amino acids and should make up about a quarter of the calories ingested each day. They are found in fatty fish (salmon, tuna etc.), avocados, nuts, extra virgin olive oil etc.
Tips for a successful diet food
Rebalance your diet gradually. Start the first week with a balanced breakfast; then, the following week, add a snack, and so on.
Distinguish between being really hungry and feeling greedy. The snacks will be reduced by 30%.
Drink at least 1.5 L of water per day. Exclude all soft drinks. We suggest a good alternative recipe for detox water here.
Do not rush. Rebalancing your diet takes time to set up, and it is better to adapt to it and make it last. You will lose weight, but not in one week. On the other hand, each kilo lost will be permanent.
Rebalancing your diet does not mean losing weight but finding your ideal weight.
Combine a balanced diet with sport activity. This does not necessarily mean that you have to go to a gym. We offer you an average of 30-minute programs to do at home here.
Do not spend your time calculating calories. If this becomes too restrictive, it won’t be easy to stick to it over time. In the beginning, you will have to be more vigilant, but very quickly, you will understand the subtleties of a balanced diet.
Do not skip breakfast. We tend to do the opposite of what the body wants: no or little breakfast, a proper lunch and a rich dinner. The pyramid must be reversed. You will find different recipes for balanced breakfasts that are part of a food rebalancing here.