During a treatment, Feed meals. Light do not represent your entire daily nutritional intake. 1 in 3 meals remains your responsibility. With this meal, the whole point is to enjoy yourself without destroying all the efforts of the treatment.
In this guide you will find all our tips for eating healthy and getting plenty of recipe ideas.
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This little guide will guide you through the twists and turns of nutrition and dietetics. You will thus obtain the autonomy necessary to prepare your own healthy, light and balanced meals.
Myths and misconceptions in nutrition
First of all, let's start by breaking down some preconceived ideas that might prevent you from taking care of your diet.
Today, dietetics is a subject as much covered by the celebrity press and social networks as it is in medical schools. How to separate fact from fiction? What does science really say? This is what we will see in the following paragraphs.
Myth 1: Fat, enemy number 1!
This idea was launched in the 80s and 90s with low-fat diets which sparked a wave of enthusiasm in the United States. It is the sugar lobby that is largely financing this movement to make “fat” (lipids) the number one cause of the obesity epidemic in America. This stigmatization is made without distinction, both for saturated and trans fats (aka bad fats) and unsaturated fats (aka good fats). This idea that all fats are bad still persists today. What is it really ?
The reality is that our body has a vital need for fat. It is a macronutrient essential for the proper functioning of the body. Lipids are the basis of our hormones, our neurons, they structure the walls of our cells, etc.
However, it is recognized that not all fats are equal. We often hear about good and bad fats. This categorization differentiates saturated and trans fatty acids (bad fats) from unsaturated fatty acids (good fats). It is advisable to favor good fats, a source of polyunsaturated fatty acids, omega3, omega6 because they protect the cardiovascular system and do not increase bad cholesterol.
Where are bad fats found? : cream, butter, and all dairy and meat animal fats (beef, pork, etc.) and in a few rare vegetable sources (palm and coconut oil).
Where can we find good fats: oilseeds (almonds, walnuts, hazelnuts, peanuts, etc.), olive, rapeseed and sunflower oil, avocado, linseed and linseed oil and in some fatty fish such as salmon or mackerel.
In conclusion, fats are essential for the proper functioning of the body and not all of them should be considered enemies. Veganizing your fat intake and more generally your entire diet is a sure way to have a better quality fat intake.
Myth 2: Carbohydrates make you fat!
Carbohydrates have recently become the new scapegoat in dietetics. False beliefs accumulate but very often wrongly. NO, carbohydrates do not make you gain weight!
Obviously, as with all macronutrients, a few basic rules must be respected to make carbohydrates a daily ally.
Carbohydrates are the main source of energy for our body. During a light cure, during which we advise you to have regular physical activity, carbohydrates will be essential for the successful completion of your sessions.
Also, insufficient carbohydrate intake will force your body to produce carbohydrates from other molecules stored in the body. It can do this from body lipids (fats), which may be the desired effect, but if the lack of carbohydrates is too great, then the body will draw on protein reserves and mainly on muscles (this which is rarely the desired effect). To avoid this muscle wasting, maintain regular physical activity which will stimulate the maintenance of muscle mass and do not deprive yourself of carbohydrates.
As with fats, it is important not to confuse carbohydrates. Not everyone is equal!
There are two categories:
- Simple carbohydrates, commonly called “sugars”, are short molecules generally easily assimilated by the body and have a significant impact on blood sugar levels. They are found in table sugar, confectionery, cakes, juices, sodas, fruits, etc.
- Complex carbohydrates are longer molecules, which are assimilated more slowly and cause fewer blood sugar spikes. They are found in cereal products (bread, oatmeal, rice, etc.) and legumes (peas, lentils, soya, etc.).
It is strongly recommended to favor complex carbohydrates. Their minimal impact on blood sugar reduces the production of insulin (hormone responsible for fat storage), so the formation of fat cells is not stimulated.
Also, the richer the carbohydrate food is in fiber, the less impact it will have on blood sugar levels. In fact, fiber further slows down the assimilation of carbohydrates, whether simple or complex.
This is why fruits, sources of simple carbohydrates but also of fiber, have an acceptable impact on blood sugar levels if they are consumed in reasonable quantities during a Light cure.
Green vegetables can be consumed in large quantities because they are very low in carbohydrates and rich in fiber.
Conversely, processed sweet products (soda, cookies, chocolate bars, candies, pastries, fruit juices, etc.) are “pure” sources of simple sugars, often accompanied by a high level of saturated fat and without any fiber. : a very harmful combo from every point of view which generates a significant spike in blood sugar levels which is dangerous in the long term and conducive to rapid weight gain.
To conclude, not only do carbohydrates absolutely not make you gain weight, but they are the guarantee of having the energy necessary to get through the day in top physical shape. As long as you know how to recognize quality carbohydrates (rich in fiber and low in simple carbohydrates.)
Myth 3: Frozen fruits and vegetables are not nutritious.
It is often understood that it is better to eat fresh fruits and vegetables rather than frozen ones. What is it really ?
Well the studies are formal: it's not true! Based on analyzes of the main nutritional elements present in fruits and vegetables, we see that fresh fruits and vegetables lose a large quantity of their vitamins between picking and consumption. Frozen fruits and vegetables are very often frozen at the place of picking, which has the effect of stabilizing the micronutrients and thus freezing the quantity of nutrients.
Fresh fruits and vegetables therefore have no more nutritional value than others, and it is very often the opposite. Frozen products also have the advantage of being practical and easier to prepare. Please note, some frozen products are called “prepared” or “cooked”, that is to say that spices but also fats and additives may have been added in order to improve the taste of the product or facilitate its preparation. The caloric and nutritional values of this type of product are not at all those expected for raw fruits and vegetables. Be sure to favor raw and natural frozen fruits and vegetables, so you can eat them without fear.
Myth 4: Proteins are only contained in meat/fish/eggs.
Present in every cell of your body, proteins play a vital role in your growth, construction and renewal of your muscles, your hair, your nails, your bones, your skin, etc.
Protein intake is often at the heart of discussions when we talk about weight loss. Everyone then talks about turkey breast, white fish, egg whites, etc. This leads us to believe that proteins are only found in animal sources.
However, plant protein sources are much more numerous and are just as valuable as animal sources, and in some cases are even better for your health.
Legumes, especially beans, lentils, soybeans and chickpeas, are among the main plant sources rich in protein. Cereals are also very good sources of protein such as oats, rice, bulgur, quinoa, etc.
Although many plants are just as rich in protein as animal products, the quality of amino acid intake is often the criticism leveled at plant proteins. In fact, animal proteins, regardless of the source, contain all the essential amino acids (i.e. those that we absolutely must obtain through food). Concerning plant proteins, there are two families: cereals and legumes.
Cereals (wheat, oats, rice, etc.) are deficient in lysine, but rich in methionine. Conversely, legumes (peas, lentils, beans, etc.) are rich in lysine, but deficient in methionine. It is therefore enough to vary your diet to obtain a complete amino acid profile. This plant balance can obviously be found over an entire week. It is not necessary to combine grains and legumes with every meal!
Amino acids are therefore not a real problem with plant proteins. But above all, these proteins have many other benefits that animal proteins do not offer.
Plant protein sources are rich in fiber unlike animal sources which do not contain any at all! They therefore make it possible to greatly reduce the impact of the meal on blood sugar levels and reduce the risk of weight gain.
Plant sources (almonds, dried fruits, seeds, etc.) as mentioned above are sources of protective fats (Omega3, omega9). Conversely, animal sources such as meats and cold cuts are very often loaded with saturated lipids and very bad for the body.
Another advantage is that foods rich in plant proteins are often more financially accessible than products rich in animal proteins. Regular consumption of plant-based proteins, particularly pulses, is likely to reduce your food budget.
Finally, the consumption of animal proteins has a devastating impact on the environment which no longer needs to be demonstrated. Beyond their less water-intensive production method which releases less CO2 and methane into the atmosphere, dried vegetables, nuts and oilseeds do not need to be refrigerated and are often available in bulk. This drastically reduces the amount of packaging needed.
To conclude, plant proteins are everywhere! From the point of view of the quality of its protein intake, they easily compete with animal proteins while providing many other nutritional and ecological advantages.
Where to find plant proteins? :
Oleaginous fruits:
Walnuts, hazelnuts, almonds, pecans, macadamia nuts, cashews, pistachios, etc.
Legumes:
Lentils, dried beans (red beans, black beans, flageolet beans), broad beans, split peas, chickpeas, soya.
Seeds :
Sunflower, soya, flax seeds, sunflower seeds, sesame seeds, poppy seeds, pumpkin seeds, hemp seeds etc.
Certain cereals:
Oatmeal, bulgur, rye, brown rice, wheat semolina, barley and buckwheat. These cereals have a high protein content (contain around 8 to 14 grams of protein per 100 grams of raw product).
What is a free, balanced and light meal?
A Feed cure. Light consists of replacing two meals per day with a Feed meal. Light low in calories, high in fiber, protein and appetite suppressant superfoods.
The two meals to replace are most of the time breakfast and dinner, but it is entirely possible to replace breakfast and lunch.
Thus, depending on the pace you have chosen, a third meal (lunch or dinner) remains your responsibility: this is the free meal.
“Free” means that YOU choose its content and nothing is forbidden! However, there are a few simple rules to follow if you want to get the full potential of your treatment and optimize the results. The objective is to construct a meal that is as balanced as possible in order to provide all the necessary nutrients while having a minimal impact on blood sugar levels (limiting bad fats and bad sugars) to promote weight loss.
1 - At least half of the plate is taken up by vegetables .
Vary the colors and shapes. From green to red, white, yellow and orange. In leaf, branch, root, raw or cooked, all are welcome. The more the colors of the plate change from one meal to another, the more complete and diversified your micronutrient intake will be. You can eat them in large quantities, they are the ones to use to fill your stomach.
And by the way: potatoes are not vegetables ;)
2 - A quarter of the plate is made up of one or more protein sources.
White meats, lean eggs or fish, lentils, split peas, chickpeas, etc. For cooking, choose fat-free cooking such as grilling, steaming, en papillote, etc. Vary the foods, combine animal and plant sources or plant sources together. If you wish, once a week you can choose an oily fish like salmon or mackerel for their omega 3.
3 - The last quarter can be made up of starchy foods
Bulgur, quinoa, rice, buckwheat, semolina, corn, sweet potato, potatoes, pasta (preferably wholemeal)… these foods are rich in carbohydrates and can therefore have a fairly high caloric load. When you can, choose so-called “complete” starchy foods, that is to say unrefined ones, which have retained a good part of their fiber, their proteins and their micronutrients. Thus, the impact on blood sugar is lower, which will help you in your weight loss.
During this free meal, you can replace some or all of the starches with more vegetables to lighten the calorie intake of this meal. This can be a good idea, especially if you were unable to follow your treatment the day before or if you have planned your free meal in the evening for dinner.
4 – Add spices!
Cumin, cayenne pepper, turmeric, paprika, curry, etc., these are too often underestimated when preparing meals. They have many advantages both in terms of taste and nutrition. Firstly, they add flavor despite the absence of fat and give depth to your vegetable and white meat dishes. Pleasure should in no case be sacrificed during your treatment. We strive to develop gourmet meal replacements to make this treatment a pleasant experience and to put maximum luck on your side. Extending this pleasure also during your free meals is guaranteed to go even further in your goals! But above all, spices are real metabolism boosters. They increase your resting energy expenditure, meaning you burn more calories. Finally, they are also very often associated with an appetite suppressant effect, very useful when you want to reduce your caloric intake with a view to weight loss.
5 – Finish with a sweet note but not filled with sugar!
Dessert is often the scene of all nutritional disasters. A small bite that can seriously slow down your progress toward your weight loss goals. A natural dairy product like yogurt or raw fruit (or a mixture of both) will be your best allies in this situation. With them you will stock up on vitamins, minerals and essential macronutrients without adding too much saturated fat or sugar. A handful of oilseeds or dried fruits (almonds, hazelnuts, walnuts, cashews, etc.) can serve as a high-quality dessert.
Foods to favor
You will find right here a well-supplied but not exhaustive list of foods to favor for cooking your free meal. Dig into this list, try the combinations and vary the pleasures so that you never fall into monotony during your treatment. Whether raw, cooked, pureed or in soup, all these foods will support you during this challenge.
Vegetables (raw or cooked) as desired:
Cucumber, carrot, tomato, cabbage, broccoli, lettuce, lamb's lettuce, arugula, baby spinach, asparagus, onion, corn, sucrine, zucchini, leek, fennel, green beans, endive, pepper, celery, radish, red cabbage, turnip , beets, mushrooms, kale, Chinese cabbage, parsnips, capers, mixed greens,
Starchy foods:
Peas, spelt, buckwheat, whole grain rice, pasta (preferably whole grain or semi whole grain), white quinoa, red quinoa, potato, sweet potato, butternut, oat flakes, semolina, wheat, bread, pita, pancake corn, white beans, bulgur.
Plant proteins:
Chickpeas, broad beans, red or black beans, pumpkin seeds, lentils, red lentils, hazelnuts, almonds, cashews, avocado, mung beans, soy, tofu, split peas, peanuts, walnuts, lupine, tahini, chia seeds …
Animal proteins:
Egg, saithe, sole, tuna, hake, hake, hake, salmon, cod, sea bream, shrimp, scallops, turkey or chicken breast, defatted duck breast, ham, pork chop, rump fillet, minced steak 5% fat.
Dairy products :
Milk, plant-based milk, natural yogurt, skyr, natural white cheese, fresh square. Classic cheeses (feta, mozzarela, Comté, Morbier, Camembert, Emmental, etc.) are too rich in saturated fat to be consumed regularly. They can accompany a salad from time to time.
Fruit (preferably raw, frozen or fresh):
Watermelon, orange, apple, pear, melon, lemon, pomegranate, maracuja, cranberry, strawberry, raspberry, blueberry, blackberry, kiwi, guava, pineapple, mango, blackcurrant, rhubarb, peach, apricot, grapefruit, tangerine…
Spices and herbs as desired:
Cumin, paprika, turmeric, pepper, cayenne pepper, colombo, curry, 4 spices, cinnamon, tonka, ginger, star anise, saffron, parsley, coriander, herb of provence, garlic, chives, dill, mint, basil,
A light cure is an opportunity to try new flavors and new combinations to prepare yourself little by little to establish healthy and varied eating habits once your objectives have been achieved with this cure.
Plan and prepare your meals in advance
There are two advantages to building your menus and cooking in advance.
First of all, planning your menus for the week allows you to write a complete and effective shopping list (made up of the bare essentials). This avoids many day-to-day complications and relieves you of a mental load that is counterproductive for your challenge. There is nothing more discouraging than spending the morning at work wondering “what healthy things am I going to eat this lunch?” », “Where can I find this, that…?” ".
Also, by preparing your free meals in advance, you will stick to the program more easily. Having to cook or find something to eat when hunger strikes is the best way to “break down” and deviate from your treatment. It is scientifically established that shopping on an empty stomach increases the chances of choosing fatty and sugary foods. This is why it can be interesting to prepare your meals for the week on the weekend (“meal prep” technique) in order to have a healthy and light meal ready to use every day. This will save you a lot of the stress associated with free meals (especially on days of professional activity) and will increase your chances of not breaking down at the last moment and thus achieving your goals more quickly.
14 frustration-free slimming recipes
We have prepared 2 weeks of free meals for you to help and inspire you to create your own menus.
To discover them, it’s here:
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Conclusion
You are now ready to take on the challenge of the Feed cure. Light! You can now build your free meal menus for your entire treatment. Don't forget to vary the pleasures. If you have any questions, the entire Feed team of dietitians and nutritionists. is at your disposal and at your disposal to support you throughout your treatment. Your satisfaction and the achievement of your objectives is our greatest reward.
For a question or a testimonial, call us or contact us at: 0970731871 or service.clients@feed.co .
