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Raphael Gruman (nutritionist)
To lose weight, there is no question of depriving yourself of essential nutrients. On the contrary, they are the ones that will help you shed a few extra pounds. Which ones are useful for losing weight peacefully, without putting your health at risk? Raphaël Gruman, dietician-nutritionist, reveals his list.
To lose weight without endangering your health, it is essential to consider a dietary rebalancing, which will allow you to keep in your diet the nutrients essential to our body and its functioning. Here are the eight nutrients that are essential to consume, on a daily basis.
The proteins
Whether of animal or plant origin, proteins are essential nutrients for “muscle regeneration and satiety” explains the dietician. “By increasing your muscle mass, you also increase your metabolism because you will burn more calories.” adds the expert.
To be included in your meals, preferably in the form of white meat, fish or eggs, without forgetting legumes such as lentils, chickpeas, etc.
Fibers
Fiber is valuable in helping with weight management.Fibers are useful for regulating transit and provide satiety” confirms our expert.They are found in fruits and vegetables, not to mention whole grains.“.
Good Fats
Lipids are essential to our body, even when we want to lose weight. However, we must choose the right sources to favor.Monounsaturated and polyunsaturated fats found in foods such as avocados, nuts, almonds and oily fish are beneficial.” Raphael Gruman points out.
Carbohydrates
Contrary to what you might think, carbohydrates are essential for weight loss. The carbohydrates we are thinking of here are complex carbohydrates, which are found “in whole foods, such as quinoa, legumes like lentils or sweet potatoes” the dietitian says. Simple carbohydrates, found in sweets and processed sugary products, should be limited.
Antioxidants
Antioxidants are compounds that protect cells from damage caused by free radicals, which can contribute to aging and various diseases.This is also the case for toxins, such as tobacco, alcohol or significant exposure to the sun.” explains Raphaël Gruman.
What foods are rich in antioxidants?There are red fruits, like strawberries, raspberriesTHE blueberries or cherries” “notes the expert.”It is also found in colorful vegetables, such as carrots or eggplants.“.
Probiotics
“THE probiotics are good bacteria that strengthen immunity and transit” explains the expert. How do they intervene in weight loss?By regulating grelin and leptin, the hunger and satiety hormones” specifies our specialist.”Good bacteria also help slow digestion, which increases satiety.“They are found in foods such as kefir, milk, fermented cabbage and yogurt.
Magnesium and chromium
Finally, magnesium and chromium are two minerals that contribute to weight loss. “Magnesium acts as a natural appetite suppressant and helps to naturally reduce stress, which has an effect on food compulsions.” says Raphaël Gruman.
“As for chromium, it limits the effect of sugary foods on blood sugar. This results in fewer glycemic variations and a reduced desire to eat sweet things. What foods are these minerals found in? For magnesium, it is leafy vegetables, nuts, avocados and legumes. For chromium, it is found in green beans, liver, broccoli and whole grains.