LOSS OF WEIGHT: YOUR PROGRAM TO LOSE FAT, NOT MUSCLE!

For all those who aim for these three goals: to lose fat, to maintain muscle and to remain efficient, Véronique Rousseau *, world champion of judo and sports dietician at the National Institute of Sport and Physical Education (INSEP) ), proposes a slow but sustainable loss program, which makes it possible to stay at the maximum of these skills.

Loss of 2 kg per month

This slow weight loss has the advantage of giving the starting point for a long-term modification of dietary habits, which are so difficult to change when they are well anchored in our behavior.

In theory, it is recommended to reduce its basic intake of 500 kilocalories to lose about 1kg in 15 days.

To put on the menus every day!

The portions are to be adjusted according to each.

3 portions of fresh fruit, varying as much as possible.
3 semi-skimmed dairy products (plain yogurt, 20% cream cheese, etc.).
At least one crudity, to vary to the maximum.
Vegetables cooked at will at lunch and dinner.
3 servings of starchy foods (1 at three meals).

Landmark:

On the plate, ¾ of vegetables and ¼ of starchy days without training or 2/3 of vegetables and 1/3 of starchy days of training.

2 servings of 60 g to 140 g of meat or fish less than 6% MF (1 at lunch and 1 at dinner) to reach 1.2 to 2 g of protein per kilogram per day.
2 tablespoons or 4 teaspoons of rapeseed oil.
Water at will throughout the day.

Landmark:

The 3 main meals can be divided into 5 meals: breakfast, lunch, dinner and 2 snacks, the latter being to be programmed before or after the training, respectively to avoid the loss of energy and to recharge after the effort.

Caution :

Do not starve.
In the week, give yourself a few pleasurable foods (cold cuts, cheese, fruit juice, fresh cream ...), which can be compensated for the following meal or the next day.

Meal example

• 1 to 2 glasses of water on waking

Breakfast

• 1 drink: water, tea ...
• 1 dairy (1 natural yogurt or 100 g of 20% fat white cheese or 1 bowl of semi-skimmed milk).
• 1 serving of fruit (250 g strawberries or ½ melon or 2 medium kiwis or 5 plums or 1 orange ...).
• 1 portion of complex sugar depending on the activity (2 to 3 slices of wholemeal bread with a knob of butter or 1 to 2 tablespoons of jam or honey.

collation

• Based on fresh fruits, dairy products, etc., to be adapted according to activity and other meals and snacks.

Lunch

• 1 crudité (tomatoes, cucumbers, green salad, artichokes, endives, radishes, beets ...) and/or 1 fresh fruit (1/2 grapefruit, 1 mango, 4 to 5 apricots, 2 small peaches ...).
• 1 serving of 100 g of white meat or of red meat less than 6% fat or fish less than 6% fat or 1 to 2 eggs (at a rate of 4 per week maximum). Allow twice a week a portion of fatter fish for omega-3 (sardines, salmon, tuna ...).
• 1 plate of vegetables and starchy foods:
• - Days without training: 3/4 vegetables + 1/4 starch or ¼ full baguette.
• - Training days: 2/3 of vegetables + 1/3 of starchy foods or 3 slices of wholemeal bread (-100 g) or 1/3 of complete baguette.
• 
  
• 1 semi-skimmed milk (1 natural yogurt or 100 g of white cheese with 20% fat or 2 small Swiss with 20% fat content.

collation

Based on fresh fruits, dairy products, etc., to be adapted according to activity and other meals and snacks.

Having dinner

Vegetables at will.

1 serving of white meat or red meat or 1 to 2 eggs (4 per week maximum).

¼ or 1/3 of starch or 1/4 to 1/3 of whole baguette or 2 to 3 slices of wholemeal bread (- 100 g) to adapt.

1 semi-skimmed milk (1 natural yogurt or 100 g of white cheese with 20% fat or 2 small Swiss with 20% fat content.

1 serving of fresh fruit.

 

* Véronique ROUSSEAU is a sports dietician at INSEP (National Institute of Sport and Physical Education). She determines and ensures the daily dietary program of athletes elite. She followed, among others, the professional teams of Paris Saint-Germain (football) and Stade Français (rugby). She is a lecturer at the University Diploma in Sports Nutrition. She is a sports teacher and has had an international judo career (university world champion).

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