Of course during sanitary confinement, the priority is to protect our health and that of our family. But what seemed like a dream to some, working from home, turns out to be more difficult than they thought. Because deprived of outings, it also means stress, boredom, depression … And that is very bad for the silhouette. In order not to give in to all the temptations stored in your cupboards, you have to frame meals and nibbles.
Respect meal times
The goal: not to confuse the body which, deprived of its usual landmarks, will store. So, we keep our three meals a day and, as much as possible, we take them at fixed times. Just like the snack … "Because our bodies love routine, " explains Dr. Réginald Allouche, nutritionist and engineer, in his book "The hepato-detox method" (Albin Michel edition).Any misconduct leads to changes in eating behavior. In addition, the cellular clocks of all organs are synchronized with that of the brain. If the schedules are shifted, each organ will desynchronize. Once, it can pass … More often, there is a risk of weight gain ".
Moderate your appetite
The goal: to reduce caloric intake. When you are at rest, forced or not, the body needs less calories. "The calories usually burned by physical activity will not be, or little, spent, argues Yann Harstein, nutritionist at Foodvisor, this application that allows you to eat a balanced diet thanks to the photo of your plate. For example, if you used to walk 10,000 steps a day, you will need to decrease your calorie intake from 200 to 300 calories (the equivalent of 1/3 of a baguette). But be careful not to restrict yourself too much, especially if you are already on a diet, otherwise your immune system will be reduced. "
Balance your plate
The goal: to avoid deficiencies. When you’re at home, there’s a great temptation to work just about anything, especially when you’re spending a lot of time on the sofa So, no pizza / chips but a balanced plate with a protein base (fish, chicken breast …) for energy, lots of vegetables (even frozen or canned) for vitamins and fiber (otherwise beware of problems transit!), a little starchy or cereal for satiety.
Eat a variety
The goal: to break the monotony that pushes you to snack. "My first reaction when the pasta shelves were robbed was: but why the pasta? Exclaims Valérie Orsoni, the famous founding coach of LeBootcamp. Wild rice or quinoa sare just as nutritious, easy to keep for a long time and quick to prepare. As the pasta section is empty, discover new products and new tastes. "
Preserve your transit
The goal: to avoid constipation. Besides their effect in difficult transit, prunes are an excellent natural moderator of appetite. According to a French study, consuming 4 to 5 in the middle of the morning with a 200 ml glass of water leads to a drop in appetite at lunchtime. In addition, we fill up on antioxidants! Source: Schmitt B. Effect of consuming a prune snack on satiety. CERN report.
Remember to hydrate yourself
The goal: drink 1.5 liters of water a day. Just because you're at home doesn't mean you shouldn't have a liter of water on hand like in the office. In addition, in confined apartments where the heating still works fully, the body becomes dehydrated, resulting in fatigue, lack of concentration, transit problem … Mineral or tap water, tea, herbal tea, broth … It is necessary vary and especially limit sodas and fruit juices which provide empty calories and which, too rich in sugars, make you want to rebel again.
Hide the food
The goal: to limit snacking. The trend in decoration, it is to expose pretty jars with cookies or colored marshmallows. However when the food is visible, we think of eating … and necessarily, we eat! "It is possible to limit the cracks simply by changing its environment, by putting out of sight the temptations, says Pr Michel Demurget, doctor in neurosciences. Not even a fruit basket in the kitchen! The greater the effort to get the chocolate or the cookies, the less we consume! "
Force on vitamin C
The objective: to give the body the means to defend itself. "Powerful antioxidant, vitamin C helps protect our white blood cells and increases their availability, argues Yann Harstein. It will also stimulate the production of immune molecules to fight against microbes and viruses. When you go shopping: favor, as much as do it right, good sources: broccoli, pepper, red cabbage, parsley, Kiwi, orange, red fruit, broccoli. During this period, you can take a vitamin C supplement to support the body. "
Also boost vitamin D
The objective: compensate for the lack of outings. Because vitamin D is produced by the skin under the effect of UV. "If you can, expose yourself to the sun or daylight at least 15 to 30 minutes a day (balcony, window, garden), recommends Yann Harstein. Food will cover the rest of your needs ". Good sources: fatty fish (even canned) salmon, mackerel, herring, sardines), egg, dairy product (milk, cheese, fromage blanc), mushroom, dark chocolate … or cod liver oil!
Watch for alcohol
The goal: limit calories and the risk of becoming "addicted" to drinks. A little boost after teleworking and homework help, it feels good! And reuniting with friends via social networks is a really nice idea. But beware, the confinement is gone to last so the aperitif every night … ouch! "Caloric intake is not negligible, recalls Florence Daine, dietician. On average 70 kcal per 10 cl.! Not to mention that alcohol promotes in particular the increase in blood triglycerides (fats), which is a factor risk of cardiovascular disease ". .
Read also :
⋙ 10 easy and delicious dessert and snack ideas with only 4 ingredients
⋙ "Apéro-confinement": tips and slimming recipes from a doctor-nutritionist
⋙ Vitamin D: how to boost your intakes when you are deprived of outings