Changing dietary habits

The foundation for the physiological normalization of excess weight and diabetes

A low-calorie, normal-carbohydrate diet to avoid fatigue and food cravings.
Principle: Avoid spikes of high or low blood sugar throughout the day.

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1/ Eat four small meals. Do not skip meals; doing so will leave you tired and much hungrier for the next meal. If you experience a craving, have an additional protein-rich snack (such as a protein bar or protein flan, available from pharmacies or online—e.g., Eurodiet or Insudiet brands).

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2/ Avoid sugary foods (candy, cakes, crêpes, honey, jams, chocolate, etc.) and sweeteners. As for fruit (which contains sugar), limit intake to two pieces per day (one piece = the volume of a glass). No soda or lemonade.
N.B. A glass of milk, beer, wine, or Coke/soda contains the equivalent of more than 5 sugar cubes—avoid completely if you want to lose weight!

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3/ Starchy foods are consumed only twice a day:
120g of potatoes, brown rice, pasta, semolina, corn, etc.
or 200g of carrots, lentils, peas, chickpeas, or white beans…
or 60g of bread (whole grain if possible, or two rusks).

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4/ Include a source of protein at every meal—choosing from meat, fish (and shellfish), eggs, dairy products (yogurt or cheese—max. 50 grams/day), mushrooms, or tofu. Nuts (walnuts, almonds, etc.) contain protein but are quite high in fat!

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5/ Vegetables are unlimited: asparagus, eggplant, broccoli, cabbage, cucumber, squash, watercress, endive, green beans, turnips, leeks, bell peppers, radishes, lettuce, tomatoes, etc.

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In short, this means asking yourself two questions every time you sit down to eat:
Should I have a starchy food (weighed) or a piece of fruit (glass-sized portion) ?
Which protein should I eat with it ?

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In practice (example subject to modification):
— Morning … Tea, coffee, or herbal tea (unsweetened)
60g of bread, a knob of butter
A protein (e.g., a slice of ham or salmon, an egg…)
or a protein drink—convenient when traveling

— Lunch … A protein source (approx. 150g of beef, veal, poultry, rabbit, pork, lamb,

fish, or seafood…)

Green vegetables, sprouted seeds…

A portion of starchy foods (see above)

— 5 PM … A dairy-based protein (yogurt, fromage blanc, or 30g of cheese)

or a protein drink, bar, or dessert

A piece of fruit (volume of a glass = 2 apricots, 3 plums, an apple, a bunch of grapes)

— Evening … Vegetable soup (or salads and raw vegetables)

A protein source (or 250g of tofu)

A piece of fruit (which can be swapped for the morning bread or the midday starch portion)

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Seasonings: minimal salt, pepper, mustard, spices, herbs, vinegar, lemon juice, and olive, rapeseed, or walnut oil. A little butter. Fish, meat, and poultry should be cooked without added fat: roasting, poaching, steaming, cooking in foil packets, or poaching in broth…
Achievable goal for this diet: a loss of 1 to 3 kg per month, with no risk of the « yo-yo effect. »

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