Slimming: the good fats to which we are entitled (even outside the holidays)

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Eggs
Its strengths: omega-9 and omega-3 and as a bonus, choline (a good fat for the brain), and selenium (good for the thyroid, our slimming conductor). As long as you choose it enriched with omega-3 (the hen ate seeds, especially flax). “Battery” eggs (number 3 printed on the shell) should be avoided. The right amount: 3 per week.

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The salmon
Its strengths: omega-3 and vitamin D (regulator of insulin, therefore antifringales), B vitamins (metabolism). As long as you choose it wild or organic, ideally fresh (if not frozen, but it must then be consumed within 3 months, omega-3s are poorly resistant to extreme cold). It is prepared without skin or fatty part (ventral and dorsal), where contaminants are concentrated, and raw or undercooked. Season it with a drizzle of olive oil and lemon juice (no cream or butter!). If you can’t find quality salmon, you replace it with mackerel or sardines. The right amount: 1 to 2 servings (100g) per week.

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Olive oil
Its strong points: omega-9 and its protective phenolic compounds. As long as you choose it from the 1st cold pressing. And not to consume too much of it because it remains very caloric! The right amount 1 fillet for lunch and dinner. It is the preferred oil for cooking since it withstands heat perfectly.

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Avocado
Its strong points: omega-9 and vitamin E and glutathione, which are two powerful antioxidants. As long as you don’t fill it with mayo or vinaigrette. A little salt, pepper or even nothing at all, it’s perfect! Use its flesh instead of butter for your sandwiches and sandwiches. Sprinkle the flesh of a squeeze of lemon juice for vitamin C, you will have a real antioxidant bomb. The right amount: 1 avocado per week.

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Seafood
Their strengths: omega-3, iodine which boosts the thyroid, our number 1 slimming gland, and iron. As long as you buy shellfish and crustaceans fresh, or frozen plain. And not to eat the head of shellfish, stuffed with cholesterol. Or to accompany mayonnaise! We forget the fluorescent pink shrimp and mussels cooked, peeled and floating in a liquid sometimes full of additives. The right amount: 1 plate of the sea per week, or 1 plate of mussels.

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Flax seeds
Its strengths: omega-3 (top record: 54%) and 3g of fiber per tsp. soup. As long as you grind them before preparing or consuming them, otherwise omega-3s are little or not assimilated. The correct amount: 1 tsp. coffee per day in yogurt, porridge, soup …

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Chia seeds
Their strengths: omega-3, special omega-6 type AGL (gamma-linoleic acid), a maximum of fiber (4 g per tablespoon), and calcium (70mg per tablespoon). As long as they are prepared with semi-skimmed or vegetable milk. You can sprinkle it over raw vegetables, but it is after having soaked them that their good fats will be better assimilated. The right amount: 2 tbsp. tablespoons = 100% of our omega-3 needs. to adjust according to your other sources of omega-3.

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Walnut oil
Its strengths: omega-3 and vitamin E. Provided you buy it in small quantities and keep it in the refrigerator (it goes rancid quickly). Like all fruit oils (olive, hazelnut, pistachio …), it is rich
in vitamin E and unrefined, unlike cereal oils, less interesting. The right amount 1 fillet every 2 or 3 days. 2 tbsp. tablespoon cover omega-3 needs. It is only eaten raw, with salad, raw vegetables, etc. Very rich in omega-3, it is too fragile for cooking.