Very physical, Bikram Yoga is a discipline that allows you to lose weight while removing tension. The activity of choice for fans of personal surpassing.

Bikram Yoga, despite its air of millennial discipline, is a relatively recent practice that developed in the West and more particularly in the United States, in the 1970s. It was developed by a certain Bikram Choudhury, the former youngest winner (at 13 years old) of the Indian Yoga Championships. Also called 'Hot Yoga', Bikram Yoga is inspired by Hatha Yoga, with the difference that the postures are performed in a room heated to 40 °. It is a so-called exercise, yoga that mobilizes both the body and the mind and, unlike other less physical pathways, can help during weight loss.

What are the benefits of Yoga Bikram for weight loss?

Bikram Yoga stimulates the body as a whole. During the session, all muscles, tendons, ligaments and joints are stressed and strengthened. So you work your cardio which can be particularly effective to lose weight. The heat and humidity of the room allow the muscles to stretch deeply while limiting the risk of injury. Sweating, which can be intense, promotes the elimination of toxins, the cleansing of organs and the rebalancing of all systems (immune, nervous, hormonal, digestive, cardiovascular, respiratory). Like all physical activities that allow you to exert yourself, it is also very effective in relieving stress and tension and improving your ability to concentrate.

How to practice Bikram Yoga for weight loss?

Due to its specificities, Bikram Yoga is only practised in the studio and with a qualified teacher. The discipline is very popular in France and many wellness centers offer courses, especially in large cities such as Paris, Marseille, Lyon... But don't worry, small towns are not left out. Look for yoga centers in your city. Often you will have access to schedules on their websites. Each session lasts between 60 and 90 minutes and consists of a series of 26 postures (each of which will be repeated twice) and two breathing exercises, performed at the beginning and end of the session.

It is advisable not to eat at least 2 hours before the start of the course, and to remember to hydrate well throughout the day. As it is very hot in the room, it is recommended to dress lightly in shorts/leggings and a bra.

The essential postures of Bikram Yoga

This discipline is a sequence of 26 very specific postures that activate the muscle chain. Among the best known, we find:

• The half-moon: standing, we stretch our arms towards the sky and stretch on one side, then on the other side.
• Head to toe: standing, you release the upper body to touch your feet or put your palms on the ground.
• The standing bow: standing, one of the legs is bent to grab the ankle and lift it up and backward. The ideal is to succeed in stretching the leg. 
• The cobra: we lie on our stomachs, we put our hands flat and we raise the bust, our head towards the sky.
• The bow on the ground: on the stomach, we raise the feet that we grab with our hands while raising the bust and head.

Bikram Yoga, for whom?

Before jumping on food supplements full of chemicals, it is first necessary to have a balanced diet, giving pride of place to fruits and vegetables. However, as we know, abusing fruits is not advisable, since they are rich in simple carbohydrates. Excessively, the fructose of fruits is never good for the line. Fortunately, among all those who color our stalls with their pretty sunny hues, many are those who are useful for losing weight. Between appetite suppressant fruits and those that promote fat burning, there is plenty to do! To accompany your weight loss while enjoying many nutrients (vitamin intake, and trace elements), here is a list of fat-burning fruits that are enemies of your fat mass.

Fruits are an integral part of a healthy and balanced diet. However, too many preconceived ideas circulate about them: can we consume them at will? Is it some fat burning? Are they too sweet? In this article, discover all the information necessary to consume fruits well to lose weight and stay healthy.

Why consume fruits to lose weight?

Sufficient consumption of fruit to lose weight represents certain advantages. Indeed, beyond their pretty colors and their unique taste, fruits are made up of many essential elements to the body. 

Dietary fiber

If fruits are interesting, it is partly because they contain a significant amount of soluble and insoluble dietary fiber. In addition to promoting intestinal transit, fiber is excellent for having a more lasting feeling of satiety and for regulating food intake. In addition, they are real assets to regulate blood sugar and blood cholesterol levels. Thus, because of this high content of dietary fiber, fruits have their place in a diet to lose weight.

Fructose 

One of the great peculiarities of fruits is undoubtedly their fructose content. It is he who gives them this pleasant and more or less sweet taste to our favorite fruits. Thus, fruits are a great way to enjoy eating. In addition, fructose has a significant sweetening power and a much lower glycemic index than sugar, which is further enhanced by the presence of fiber. Thus, fruits provide stable energy and do not create a spike in blood sugar as is the case with the majority of sweet products. 

Antioxidants 

All fruits contain a more or less important amount of antioxidants: polyphenols, pigments, vitamin C, etc. Antioxidants help fight cellular oxidation and premature ageing of cells in the body. Also, they are excellent for boosting metabolism, the immune system, and for stimulating fat burning. This is partly why we sometimes talk about fat-burning fruits. 

Vitamins and minerals 

Finally, fruits are obvious sources of various vitamins and minerals essential for the functioning of the body and metabolism. This richness is all the more important when consuming seasonal and ripe fruits since it is at this time that their micronutrient load is the highest. As a result, they contribute fully to the nutritional balance and coverage of vitamin and mineral needs.

1) The apple, the queen of fruits to lose weight

2) Lemon is excellent for helping to lose weight

3) Avocado, the surprise food among these fat-burning fruits

4) Grapefruit Excellent for breakfast helps to lose weight

5) Bananas for helping to lose weight

6) The pomegranate excellent for breakfast helps to lose weight

7) Coconut 

8) Blueberries and cherries

10) Papaya to promote weight loss

 Losing a little weight, but also getting back in shape, de-clogging and detoxifying the body: these are the promises of detox. And in practice, how do we do it? Clever instructions for use.

Repeated food abuse, industrial and/or monotonous food, lack of oxygenation, (too) festive evenings... All these small mistakes repeated day after day contributes to making us gain a few pounds, but also to tire the body. A detox cure is essential! If it does not have the primary objective of losing weight, it contributes to it for several reasons: on the one hand, because it involves dietary changes (we will therefore necessarily lose a little, depending on our diet before). Then, because its goal is to cleanse the body of its accumulated excesses, and to rest, to better 'refurbish' them, the digestive and elimination organs. Usually overloaded, these, suddenly, will work much more efficiently (we will burn calories better, for example): a kind of reset of the metabolism! Finally, because this 'soft purge' method is also a parenthesis for oneself and one's body, which allows you to start again on a real good basis, rebalanced, with energy to spare, fresh complexion, with beautiful hair and morale at the top! Motivated to continue on a good basis, we always keep good slimming reflexes.

How to do a detox cure to lose weight?

A slimming, detox ideally lasts 3 weeks (minimum one), and it should not starve! There is no question of feeding exclusively on vegetable broth and smoothies. Simply, we actually increase the share of the plant to fill up on fiber and vitamins. But we make plates, large enough not to suffer from hunger. Here are 10 tips.

1. Remove foods rich in toxins, which 'clog' the body: cold cuts, red meat, dairy products and cheeses, alcohol, and all sweet foods (sodas, desserts other than fruits), as well as everything industrial and ready-made (sauces, dishes, soups, bread and cakes...)

10. Prefer organic: they contain fewer pesticides and additives, are richer nutritionally, especially in vitamins, trace elements and antioxidants. It's always good to take! If you are not used to buying organic products, you do well at your own pace, according to your budget.

How to do a homemade detox cure?

Breakfast:

Fruits at will (including banana, very beneficial)

A nice handful of oilseeds (unroasted unsalted)

A hot drink without sugar (ideally green tea or herbal tea)

Lunch:

A beautiful plate of vegetables (3/4 raw + 1/4 cooked) with a drizzle of oil, the juice of a lemon and aromatic herbs

The first week, a bowl of cereals or legumes with spices or tomato sauce; the 2nd and 3rd weeks, we alternate with 100 to 120g of fish or poultry or 2 eggs

1 or 2 fresh fruits.

dinner:

A homemade vegetable broth

Its vegetables with a drizzle of oil and herbs, and possibly some cereals

How to detoxify your body quickly?

1. Massage your belly always clockwise.

2. Work on your abdominal breathing as much as possible.

3. Get out as much as possible and bet on walks in the forest, brisk walking, swimming pool or a bike ride.

4. Rest because fatigue can be felt the first two or three days of the cure: long nights, quiet relaxation must be at the rendezvous!

5. Take a good bath sprinkled with some essential oils.

6. Drink as soon as you wake up, a glass of warm lemon water.

1 or 2 fruits raw and/or cooked.

 Coconut vinegar is an ally of choice to lose weight. We tell you all about its benefits and the best way to consume it.

With coconut, nothing is lost, everything is transformed! Coconut vinegar, made from fermented coconut sap, is rich in vitamins, minerals and essential amino acids. Nutritional qualities make it a food of choice, especially as part of a slimming diet. Here's everything you need to know about the benefits of coconut vinegar for weight loss.

What are the benefits of coconut vinegar for weight loss?

Due to its composition, coconut vinegar is a real slimming boost. Rich in acetic acid, it helps regulate appetite and achieve the feeling of satiety more easily. It is also an interesting food for people with diabetes because it helps to control blood sugar and therefore maintain a low sugar level. And if you tend to have a swollen belly after meals, coconut vinegar is a beneficial ingredient to add to your favorite recipes because it facilitates digestion thanks to the probiotics and enzymes it contains. With him, no need to open the button of his jeans after lunch!

How to consume coconut vinegar to lose weight?

Coconut vinegar is a very simple slimming booster that is easy to integrate into your daily routine. Its sweet and sweet taste, slightly tart, makes it an ingredient of choice for making salad dressings or seasoning sauces, marinades for fish, meat or vegetables, and even refreshing cocktails! Sweet or savory recipes, it goes with everything.

To lose weight, you can drink a glass of water with two tablespoons of coconut vinegar before each meal to reduce appetite and blood sugar. Because of the acidity of the vinegar, this dilution step is very important so as not to damage either the teeth or the oesophagus.

Where to buy coconut vinegar?

Coconut vinegar can be found in organic stores in the olive oil department. Be careful to choose a coconut sap vinegar and not coconut water, much less rich in nutrients and much less interesting to keep or find the line.

Contraindications of coconut vinegar

Diluted in a sauce or glass of water, coconut vinegar can be safely consumed by any healthy person. Be careful if you suffer from hypotension, because this ingredient has the ability to reduce blood pressure.

 Almost unknown in the West, japanese konjac is a treasure for the silhouette of Asians. To test absolutely to regain weight loss without suffering from hunger!

What is konjac?

Konjac is a root vegetable (more exactly) a rhizome that grows in Asian forests (Japan, Vietnam, China, and South Korea). It can weigh 3-4 kg (for 25 cm in diameter). From this rhizome, flour is extracted, then mixed with water (enriched with calcium) to form an elastic paste, konnyaku. Endowed with a neutral taste, it is then passed in a press to flatten it and obtain pasta, to then cook as it pleases.

Is konjac useful for weight loss?

It is very low in calories (less than 10 kcal / 100g), easy to cook, and tremendously satietogenic because rich in fiber (2 to 3 g per 100 g) water-soluble, which absorb water, thus taking volume in the stomach for long-lasting satiety! You can mix it with absolutely anything, and thus 'inflate' its portion (and satiate) without increasing the caloric balance: ideal for big fork strokes, for those who are always hungry, and those who suffer from cravings quickly after meals...

What are the benefits of konjac?

It is rich in calcium (more than cabbages), potassium, does not contain gluten, and it naturally contains ceramides, which participate in the hydration, beauty and youth of the skin! In addition, the fibers of konjac are soft and will gently cleanse the intestines in irritating them: konjac was once called 'the broom of the stomach' because it captures toxins (always thanks to fiber) and evacuates them with stool. It will thus improve transit but without violence... It is also established that it has positive effects against diabetes and hypercholesterolemia, and facilitates the development of good bacteria in the intestinal flora.

What are the different varieties of konjac for weight loss?

Depending on the shaping of the initial dough (konnyaku), there are several different products:

Shirataki (a kind of fine clear spaghetti),

Kishimen (a little wider, crunchier, and requiring more chewing),

Gohan, pearls that look like translucent rice.

You can use all three as pasta: they simply give volume to any dish (vegetables, fish or meat), without adding calories... And as their taste is neutral, we can afford everything!

Where to buy konjac?

It is found in trays in some 'classic' supermarkets, often in the department of dietary or exotic products, as well as in Japanese grocery stores (including on the Internet). Always choose it of Japanese origin (its manufacture is rigorously controlled), and organic. Do not be surprised if it is slightly brown (in this case, the root of the envelope was used for manufacturing), or if it gives off a very slight fishy smell: nothing abnormal, it disappears when rinsing (essential step). Just scald them for a few minutes (after rinsing, therefore), then add them, drained, to any dish at the end of cooking: they are already cooked.

What recipes can help you lose weight in low konjac?

As you see fit! Simply like pasta or rice: with vegetables, sauce, herbs, meat, fish or shrimp... No obligation to cook them 'Asian' if you do not appreciate exotic flavors, as long as you give them flavor. Count about 150 g of pasta per serving.

 The lemon diet is an innovative diet method that aims to make you lose weight quickly, without it requiring too limited a diet. Indeed, you will benefit from the benefits of lemon which is a natural food rich in vitamin C that will bring you a lot of energy, it will eliminate toxins etc. The virtues of lemon have been known for a long time, stars often use this food to burn fat and purify their body. So why not you?

It's simple, just adopt healthy and balanced eating habits and add this little miracle food so that you can very quickly see results.

The lemon diet: a 4-phase program accessible to all

The diet is simple, inexpensive, but you have to follow certain rules in order to get the best possible results. For this, the method is divided into 4 phases that will each have different goals so that you can lose weight by taking care of your body.

The first phase is to detoxify your body, it only lasts one day and is really intended to cleanse your body. To do this, start your day with a glass of lemonade about 30 minutes before your breakfast. Also, try to eat only natural products that day like steamed vegetables, soups, salad etc. Throughout the day, you will also need to drink between 6 and 8 glasses of lemonade.

Once this first day of "big cleaning" is done, the second phase begins and it's off to full of vitamins.

You're going to have to keep your routine when it comes to lemonade glasses while incorporating new foods into your diet. Know that the more lemon you consume, the better. Thus, do not hesitate to put it in your salads, to use it to season your dishes etc.

You will have to consume more citrus fruits in order to have a significant intake of vitamin C as well as vegetables such as broccoli, pepper, cabbage etc. Which are good sources of vitamin C as well.

For the third phase of the lemon diet, you need to reduce your carbohydrate intake. The goal of this phase is to limit the sugar in your diet and consume as much fiber as possible. You will find them in particular in bread and brown rice, in bulgur, in green beans, in sweet potatoes, chickpeas, lentils etc. During this third phase, your goal will be to build meals low in blood sugar but rich in fiber and vitamin C. To help you, you will find on the web lists that list foods with low glycemic levels.

The fourth and final phase is to integrate into your diet good fats, i.e. Omega 3 and Omega 6. You will therefore have to keep the same eating habits as during the first three phases while adding fat. For this, you will learn to differentiate good fats from bad ones, indeed you will discover that some fats are very good for your body and that it is, therefore, important to consume them regularly.

How to succeed and get the most out of the lemon diet?

Like all diets, there is a somewhat difficult period of adaptation at first, especially since the attack phase is quite strict and will radically change the way you eat. However, it will not be necessary to give up because it is only a question of a few difficult days to pass to then manage to lose weight and eliminate fat.

• So to help you overcome the difficult beginnings, but also to keep your spirits up throughout your lemon diet, here are some tips that could be very useful to you.
• To begin with, when it comes to shopping, you will be able to prevent it from becoming torture, to limit frustration, you can, first of all, avoid the too tempting rays. If you have the opportunity, know that it is better to do your shopping on a day-to-day basis. So, you establish a standard shopping list, it will not take you much time on your day and it will allow you not to scatter by buying foods that you are not supposed to eat during the diet.
• If you are a big sweet eater, or simply you have a big craving, an impulse that could lead you to make deviations, do not let frustration settle. If the desire is too great, you can, in the evening, eat a square of dark chocolate, it will not make you fat, but will still calm your craving for sweetness that should diminish over the days.
• In order to ensure that you will not eat more than necessary, it is generally advisable to prepare the meal only with quantities for a single plate, so you will not be tempted to refill yourself.
• Protein-rich foods are very important in your diet because they will fill you up quickly. Thus, do not neglect them and especially do not hesitate to decorate your meals with cold meat, an egg, tuna, a slice of lean ham etc.
• In order to keep a diverse diet without getting fat, you can eat chicken or turkey meat rather than red meat, you can also replace white flour with wholemeal flour or corn. Similarly, for drinks, you will quickly realize that it is better to drink herbal teas, fruit juices and the famous lemonade rather than alcohol and soft drinks.
• Learn to use aromatic herbs rather than salt, similarly, try cooking with extra virgin olive oil rather than butter or sunflower oil.

Why do you need to test the lemon diet today?

This method is very simple, it will allow you to lose weight and have a flat stomach easily without you having to deprive yourself or ruin yourself. Find out below the reasons why you may be tempted by this method.

• It is a totally natural diet that naturally provides you with everything your body needs to detoxify your body and get you back in shape.
• You will be able to find or elaborate yourself on multitudes of recipes in which you will easily be able to integrate the lemon.
• You will be able to eat everything, the goal being to teach you to eat healthy and balanced so that there is no weight gain afterwards.
• You can expect to lose 6 to 8 pounds in just three weeks.
• You will regain strength and vitality thanks to a very complete diet and the benefits of lemon and all the other foods you will consume on a daily basis.

So if you too want to lose weight quickly, burning fat, which means losing belly quickly, then do not wait any longer and you can start the lemon diet today. Do not forget that in parallel with a balanced diet, it is advisable to practice a sports activity in order to boost the elimination of fat and thus reach your goal faster.

 A tasty healthy pudding recipe based on chia seeds and cocoa to start the day off right!

Ingredient for pudding:

• A third of a bowl of almond milk,
• 2 cases of chia seeds,
• 1 case of agave syrup.

Mix the ingredients and stir well for 2 minutes so that the chia seeds do not accumulate in the bottom.

Reserve the preparation in the refrigerator for a minimum of 2 hours or 20 minutes in the freezer.

Take out the preparation and stir it. The texture is grainy and creamy. If it has stayed too cool, add a little milk.

Topping ingredients:

• Mango (or fruit of your choice),
• Granola whose recipe is here,
• Grated coconut,
• Almond or peanut butter.

 The dry is a real institution in the sports world. This particular diet is intended to lose fat to reveal hard-earned muscles during training. However, practicing a dry can not be improvised and can be quite tedious. In this article, discover all our tips for a successful dry as well as our sports diet including a special dry menu.

What is a dryer?

In the sports environment, the food period that occurs after the mass gain is called dry. Once the muscle is developed, the dry aims, via the diet, to reduce the rate of fat mass without leading to a reduction in muscle mass. The goal is simply to sculpt the silhouette and reveal the muscle hitherto hidden under the layer of adipose tissue that surrounds it.

In practice, drying the body without causing muscle wasting is a rather complicated exercise that requires a lot of diligence and a good mastery of the basic nutritional rules.

How to dry muscles effectively and lose fat?

To dry without losing fat, it is essential to adhere to some basic rules. 

Here are the best tips for a successful dry: 

• Apply a slight calorie reduction of the order of 15 to 20% of the total energy intake 
• Consume between 1.5 and 2 g of protein per kg of body weight per day 
• Maintain a good intake of quality fats: monounsaturated fatty acids and Omega-3 mainly 
• Introduce a gradual but sufficient reduction in carbohydrate intake 
• Maintain an adequate level of hydration: about 2 liters of water per day 
• Maintain a correct micronutrient intake despite changing energy intake 
• Control weight loss to avoid too rapid weight loss that would lead to muscle tissue wasting 

On the contrary, it is imperative to reduce or even ban the consumption of certain foods that prevent fat loss and slow down weight loss. This is particularly the case for sugar, refined cereals, biscuits, cakes, pastries, prepared dishes, fast food or alcohol. As a rule, the simpler the feed and the more elaborate from raw products, the more effective the dry will be.

Sports diet: menu for a special dry day

In practice, here is a sports diet with a typical menu for a dry day. Be careful, this example is given as an indication and does not necessarily have to be followed to the letter. In dry periods, energy needs must be strictly calculated to optimize the results obtained through the diet.

It is recommended to consult a food professional who will help you adapt this basic framework to your specific needs and your final goal.

Breakfast: Green tea  2 high-protein oatmeal pancakes

 1 tsp almond puree  1/2 banana.

Dînner : Grilled carrot and chickpea salad 

150g salmon fillet with lime 

200 g sweet potato puree with rapeseed oil

Plain yogurt

Collation: Lemon water 

1 cottage cheese with honey

30 g of oilseed mixture

Lunch: Seasonal vegetable soup 

150 g chicken fillet, shallot and yogurt sauce 

120 g cooked quinoa 

Red fruits and almonds

Special dry recipe: high-protein oatmeal pancakes

High-protein pancakes allow you to enjoy a healthy and delicious breakfast, even during dry periods. One serving usually corresponds to two pancakes.

For 8 pancakes 

• 150 g cottage cheese 
• 100 g oatmeal
• 4 eggs 
• 1/2 banana 
• 1 tbsp grated coconut 

Preparation of high-protein pancakes (special dry recipe)

To make this recipe for protein pancakes, start by reducing the banana into a very fine puree using a fork. At this stage, lumps should not remain. 

Then, in the bowl of a blender, mix together the cottage cheese and oatmeal until a homogeneous mixture is obtained. 

Then, in a large bowl, mix the eggs with the mashed banana. Once the mixture is homogeneous, add the cottage cheese mixed with the oatmeal. Add the grated coconut and mix again until you get a smooth pancake batter. 

Ideally, let the dough sit in a cool place for 1 hour. Finally, heat a drizzle of rapeseed oil in a frying pan. Once the oil is hot, pour a ladle of pancake batter and cook for about two minutes on each side. Let cool and then enjoy your protein pancakes with the filling of your choice (almond puree and half banana in the menu above).

 The fiber diet, which appeared in the 1960s in the United States, promises rapid weight loss without going hungry. Hence its immediate success. But is it really this miracle diet? How to set it up? What precautions should be taken?

It's established: a plant-centred diet offers many health and line benefits. Among other benefits, it optimizes the consumption of fiber, indigestible carbohydrates (therefore devoid of calories) present in fruits and vegetables, cereals, seeds and legumes. "Epidemiological studies show that subjects who consume the most fiber have a better weight status," says Dr Jean-Michel Lecerf, nutritionist.

There are many mechanisms by which a high-fibre diet helps to lose weight and maintain a stable weight. Foods rich in fiber are digested more slowly and require a greater chewing effort which leads to better satiety. They are also generally less caloric and, as a replacement for 'empty calories' foods, can lead to a decrease in energy intake favorable to weight loss. Not to mention their effect on the intestinal flora, an area in which we go from discovery to discovery...

Against the extra pounds, a good fiber intake is, therefore, an additional asset. "Unfortunately, the current, refined, processed and insufficiently diversified diet depletes this intake," notes Hélène Leflaive, a dietician. We consume an average of 20 g per day, instead of the recommended 30 g!'

What are the benefits of dietary fiber on the line?

A diet rich in fiber is associated with better weight status and better regulation of fat mass. Here are their different modes of action:

In addition, foods high in fiber require a significant chewing effort, which can help slow down the diet and, subsequently, reduce overeating. "Starting a meal with raw vegetables is a good way to balance the meal," recommends Hélène Leflaive.

Studies have shown that a meal containing foods rich in fiber can limit the feeling of hunger until the next meal, so snacking.

Fiber decreases the glycemic index of foods

"The richness of a food in fiber, especially soluble fiber, helps a little to lower its glycemic index (GI), that is to say its ability to raise the level of blood glucose," notes Dr. Lecerf. Thus, all vegetables have a low GI, brown rice has a GI of 50 against 70 for white rice, wholemeal bread 65 against 95 for white baguette... The presence of fiber also explains why an apple juice has a GI of 44 compared to 38 for a whole apple. With, again, a positive impact on satiety and storage.

Fiber reduces fat absorption

In the intestine, the gel formed by soluble fiber binds to some of the lipids, retains them and evacuates them in the stool. Among the fat molecules, they trap cholesterol, part of which is therefore eliminated. They thus participate in the regulation of cholesterol and have a cholesterol-lowering effect.

Fibers regulate transit

By increasing the volume of stool in case of constipation, and by capturing water in the digestive tract in case of diarrhoea, they improve intestinal transit. "You have to introduce them gradually when you are sensitive or unaccustomed to consuming them," says Hélène Leflaive.

Foods rich in fiber are also rich in nutrients

Whether it's fruits and vegetables, whole grains, legumes or seeds, increasing the share of fiber-rich foods is beneficial. "This makes it possible to optimize the intake of vitamins, minerals and antioxidants, which also have an interest in weight regulation," insists Dr Lecerf. Moreover, experiments with blind fiber supplementation have not yielded as convincing results as an increase in fiber-rich foods.

Should we eat soluble or insoluble fiber?

Both are necessary and complementary: 

• By forming a gel in contact with liquids, solubles (mucilages, pectins... rather present in fruits and vegetables, legumes and some cereals) slow down the assimilation of carbohydrates, decrease the absorption of fats and cholesterol and regulate transit.
• As for insolubles (cellulose, lignin... in whole grains and oilseeds), they increase the volume of stool and stimulate intestinal contractions. "In a weight loss approach, solubles are more interesting and can be slightly favored," says Dr Lecerf. But you need a varied fiber intake.' 

How to increase your fiber intake?

Swap the refined for the complete. Pasta, rice, bread... But also flour (T150). "To improve digestive tolerance, it is better to introduce them gradually by starting with semi-complete (T80 flour)," recommends Hélène Leflaive.

Provide fruit and/or vegetables at each meal. Goal: 5 servings (80-100 g) per day, minimum. Ideal: fruit for breakfast and lunch or dinner, raw vegetables or soup as a starter and/or vegetables cooked at the main course of lunch and dinner.

Introduce 2 to 3 servings of pulses per week. "For digestion, it is better to start with lentils, better tolerated," recommends the dietician. Other precautions: a prior soak and gentle and long cooking with a little bicarbonate.

Chew oilseeds and seeds. As a snack or in salads, preparations... Preferably with the skin, rich in fiber! No more than 25-30 g per day, as they remain very energetic.

Keep the peelings! Plants, seeds... fiber concentrate!

What are the most satiating fiber-rich foods?

Particularly rich in fiber, some foods allow you to be satiated quickly and durably without increasing the caloric bill: 

Quinoa

Rich in fiber (3.8 g / 100 g cooked weight) and proteins as complete as those of meat or fish (5 g / 100 g cooked is 2 times more than rice), quinoa has a particularly low glycemic index for the family of starchy foods / cereal products: 35!

It is eaten hot or cold (in salads), always combining it with vegetables that, thanks to their volume and fiber, make it possible to reach satiety faster and to be full for longer.

Pistachio

Slightly less caloric than other oilseeds, pistachio has a high satiating power thanks to its richness in fiber (10.6 g / 100 g, with the skin), protein (18.4 g or as much as meat), and lipids (47 g). It also contains magnesium (115 mg/100 g) soothing and anti-craving.

It is eaten unsalted and with the skin, as a snack (a small handful) or at breakfast.

The apple

Well supplied with fiber (2.9 g / 100 g), it contains pectins that slow down gastric emptying and carbohydrate assimilation. In addition, the chewing effort promotes the secretion of histamine, which allows neurons to transmit a message of satiety.

It is consumed raw and with the skin, so preferably organic.

Split peas

With 128 calories, 7.95 g of fiber, 16.3 g of carbohydrates – per 100 g cooked weight – and a glycemic index of less than 30, split peas are an excellent source of sustainable energy.

They are consumed in soup or puree, having taken care to soak them (at least 24 hours) or even germinate before preparing them to improve their intestinal tolerance.

Spinach

Light (28 calories/100 g) and fibrous (3.5 g), spinach also contains in its membranes thylakoids, substances that would slow digestion and induce the secretion of satiety hormones.

They are eaten fresh in salads, but also chopped and pan-fried with garlic, or mixed or centrifuged (juice, soup) forms in which they best release the satiating active ingredients.

Coconut flour

Obtained from the grind of defatted and dried coconut flesh, coconut flour displays up to 50 g of fiber per 100 g, a moderate carbohydrate intake (10 to 20 g) and a floor glycemic index for one flour (35).

It is consumed light, it advantageously replaces ordinary wheat flour in cakes, bread... 50 g instead of 200 g.

Oatmeal

Oatmeal contains a lot of fiber (7.2 g/ 100 g), including soluble beta-glucans that, by swelling in the stomach, stall quickly and, by slowing down the assimilation of carbohydrates (glycemic index = 40), offer lasting satiety.

It is consumed 40 g in milk at breakfast; replacing some of the flour for more satiating cakes.

Fiber diet: week 1 of slimming green menus

Ready to give pride of place to fiber to finally quell hunger and lighten up without struggling? Thanks to these 14 days of menus, increase your consumption of plants without sacrificing balance and easily lose 2 to 3 kilos.

Breakfast of your choice

Option 1: Green tea, coffee or infusion without sugar + 50 g of bread (wholemeal, cereal, pumpernickel ...) + 1 egg or 1 slice of ham or 1 slice of smoked salmon + Plain yoghurt or 2 petits-suisses or 30 g of cheese + Seasonal fruit

Option 2: Green tea, coffee or infusion without sugar + 40 g of oatmeal or muesli without added sugar + 250 ml of semi-skimmed or vegetable milk or 100 g of cottage cheese + 5 to 10 almonds, walnuts, hazelnuts... + Seasonal fruit

Monday week 1

Lunch: Grated carrots vinaigrette + 120 g sautéed tofu + Grilled eggplant with basil + 30 g cereal bread + 30 g fresh goat + Watermelon

Dinner: 80 g trout fillet + 150 g brown rice + Ratatouille + Blackberries

Tuesday week 1

Lunch: Tomatoes vinaigrette + 125 g roast veal + Steamed broccoli + 150 g wholemeal pasta + Raspberries

Dinner: Summer salad: chew, melon, chives, 100 g of diced defatted ham, 100 g of wild rice + Cottage cheese

Wednesday week 1

Lunch: Raw mushrooms minced vinaigrette + 125 g of fillet of saithe in papillote Julienne of vegetables + 150 g of quinoa + 3 fresh figs

Dinner: Artichoke vinaigrette + 150 g of lentil dhal with onions and carrots + Yogurt

Thursday week 1

Lunch: Vegetable sticks with Croque + 125 g of minced steak with 5% MG + Provençal tomatoes + 2 small potatoes + Peach

Dinner: Gazpacho + 3 grilled sardines + 100 g of bulgur + Green beans + 2 petits-suisses

Friday week 1

Lunch: Pickled pepper salad + 120 g rabbit grater with herbs + 150 g wholemeal pasta + Braised chard + 3 plums

Dinner: Garden salad: grated carrots, 150 g chickpeas, red onions, lettuce + Cottage cheese

Saturday week 1

Lunch: Mixed salad: tomatoes, grated carrots, 30 g of feta, 150 g of spelt, sesame seeds, vinaigrette + Applesauce without sugar added 

Dinner: Green salad vinaigrette + Sea toast: 50 g of rye bread, 30 g of fresh cheese, 2 slices of smoked salmon, lemon, chives + Peach

Sunday week 1

Lunch: Cucumber yogurt sauce + 120 g roast chicken breast + Sautéed zucchini + 150 g quinoa + 1 small bunch of grapes

Dinner: Mexican salad: 150 g of red beans, red onion, 50 g of corn, red pepper, vinaigrette + Faisselle with strawberry coulis

Fiber diets: week 2 of slimming green menus

Breakfast of your choice

Option 1: Green tea, coffee or infusion without sugar + 50 g of bread (wholemeal, cereal, pumpernickel ...) + 1 egg or 1 slice of ham or 1 slice of smoked salmon + Plain yogurt or 2 petits-suisses or 30 g of cheese + Seasonal fruit

Option 2: Green tea, coffee or infusion without sugar + 40 g of oatmeal or muesli without added sugar + 250 ml of semi-skimmed or vegetable milk or 100 g of cottage cheese + 5 to 10 almonds, walnuts, hazelnuts... + Seasonal fruit

Monday week 2

Lunch: Crunchy green beans in vinaigrette + 125 g of salmon pavé with dill 150 g of split pea puree + Pear

Dinner: Melon + 120 g of sautéed shrimp, small vegetables and 100 g of rice vermicelli sautéed in wok + Yogurt

Tuesday week 2

Lunch: Raw fennel, walnut and blue + Vegetarian spaghetti: 150 g of whole spaghetti, tomato sauce and mushrooms, 40 g of textured soy protein, 20 g of Parmesan + Pear

Dinner: Salad niçoise: tomato, 100 g of brown rice, 1 hard-boiled egg, onion, 50 g of natural tuna, vinaigrette + 3 figs

Wednesday week 2

Lunch: Grated carrots dressing + 120 g of smoked bacon fillet + 100 g of wheat + Green beans + Yogurt

Dinner: Melon + Oatmeal terrine with zucchini and cherry tomatoes + Cottage cheese

Thursday week 2

Lunch: Radish with crunch + 125 g of roasted cod back + Fennel + 150 g of brown rice + Peach

Dinner: Vegetarian salad: 100 g of lentils, 100 g of bulgur, tomato, cucumber, lettuce, vinaigrette + 2 petits-suisses

Friday week 2

Lunch: Green salad vinaigrette + Complete black wheat cake (1 egg, 1 slice of ham, 30 g of emmental) + Red fruits

Dinner: Raw beetroot raspberry vinegar + Vegetarian couscous: 100 g chickpeas, couscous vegetables, 100 g semolina, 20 g almonds + 2 petits-suisses

Saturday week 2

Lunch: 150 g of Lebanese tabbouleh + Mussels + 30 g of rye bread + Green salad + 3 plums

Dinner: Light crumble (wholemeal flour, oatmeal, sunflower seed) with seasonal vegetables and tomato coulis + Green salad dressing + Yogurt

Sunday week 2

Lunch: Cucumber yogurt sauce + 125 g roast beef + 2 potatoes + Ratatouille + Poached pear

Dinner: Split pea dhal (100 g) with carrots and onions + 50 g spelt bread + Yao

 The eye is a muscular organ, therefore tiring, like all muscles. And the computer is not a friend. More and more people are complaining of eye fatigue. Our tips to make your eyes work in harmony.

A priori, the eye does not have to tire if one does not suffer from any vision disorder, or if this disorder is well corrected. However, in case of insufficient convergence, far or near, the eyes do not work at the same time and binocular vision is laborious.

What are the symptoms of eye strain?

A phenomenon of muscle fatigue occurs, especially when the eye is solicited by television and/or computer screens. And even more often if you are nearsighted because you tend to take off your glasses to work closely.

A blur from afar that reflects difficulties of accommodation (passage from the vision from far to that from near).

Tingling, burning, headaches, even a migraine attack.

An ophthalmological assessment is essential to identify a possible glaucoma whose symptoms are similar.

How to avoid eye strain?

Correct vision disorders (myopia, astigmatism, hyperopia, presbyopia) with glasses, lenses or excimer laser.

Work at a safe distance from computer screens, by at least one arm, avoiding daylight on the screen.

Move your eyes away from the screen, ten minutes every hour, looking into the distance to let go of the accommodation. Universal advice, lack of convergence or not.

Wear anti-fatigue glasses, prescribed by the ophthalmologist, with lenses that have a slight "myopia" correction to facilitate accommodation on screen.

Don't forget to blink to stop dry eyes.

How to treat and correct eye strain?

It is possible to treat eye strain with orthoptic rehabilitation, a real eye physiotherapist. She makes them work in 3D, in space, to facilitate accommodation and binocular vision, where both eyes work in a balanced way. This treatment, prescribed by a doctor and performed by an orthoptist, is covered up to 60% by Medicare.

Are there medications to relieve the eyes when you are in pain?

There is an eye drops to relieve visual fatigue, Alcon's Correctol, which stimulates the muscles of accommodation. One drop morning and evening in two-month cures every six months.

What to expect from food supplements?

There are effective dietary supplements to relieve and prevent dry eye.

Based on evening primrose and salmon oil for omega 3 and 6, these food supplements revive the secretion of tears and reduce dry eyes. Two capsules twice a day.

Dietary supplements to prevent visual fatigue contain hyaluronic acid, which prevents dry eye, and four antioxidants (blueberry, lycopene, lutein, zeaxanthin), eye protectors. Two capsules per day.

The eye gym, a remedy for eye strain

These two exercises work the eyes together and optimize binocular vision to prevent visual fatigue. Here are some small exercises to perform:

• With a pen to attach: place a pen at arm's length in front of your eyes. Attach the pen and bring it closer to your nose. You must feel your eyes "pulling". To do two to three minutes a day for fifteen days, then every other day, and finally once a week.
• On a sheet of paper: draw on a sheet, two black dots (ø.5 mm), 5 cm apart from each other. Hold the leaf at arm's length, and slowly move it close to the nose until the two black spots coincide. It is advisable to perform this exercise five minutes every two to three days, twelve times, and then once a week.

Dry eye in front of a screen: the right gestures

Usually, our eyes blink 15 times a minute. However, in front of a screen, this frequency is halved. Consequence: the tear film is not renewed and the surface of the eye dries out. Here are some things to do to prevent eye strain in front of a screen.

• Force yourself to blink and look away every quarter of an hour.
• Apply artificial tears preferably without preservatives. These eye drops are reimbursed up to 65% by Social Security when they are prescribed by an ophthalmologist. 
• Massage your eyelids: "First you need to warm the eyelids with a warming mask to apply for 10 minutes. This softens the contents of the Meibomian glands. Then, massage the eyelids to facilitate the drainage of the glands," says Dr. Fisch. Squeeze the upper eyelid up and down, and the lower eyelid up and down. To be done every day for a few weeks, then once every other day, or even once a week.

Eye relaxation masks to relieve eye strain

 Napping has many virtues. This protects against cardiovascular disease, helps to sleep better at night and contributes to well-being.

Nevertheless, for it to be effective and for you to enjoy all its benefits, you must know how to organize yourself to take a nap.

1. Organize yourself to take a nap

To take a good nap, you need to organize a minimum.

Determine the most opportune time, knowing that is ideal and prick a small sum after lunch, in the early afternoon.

If necessary, untie your tie and/or the button on the top of the shirt to make breathing easier.

Ideally, you should be able to relax your body as much as possible and a comfortable armchair or chair is the best solution (the bed is the place reserved for the night):

• On public transport, place your elbows on your lap and place your head in your hands.
• In the office, fold your arms on the worktop and put your forehead on your forearms.
• Do not cross your legs.

Make sure to isolate yourself, that is to say, to cut yourself off from outside noise (use earplugs or even an eye mask if it can help you).

Turn off your phone and tell those around you (colleagues, family...) not to disturb you for about 20 minutes.

2. Get ready to fall asleep

Basic principles

To fall asleep, after taking the necessary measures:

• Close your eyes.
• Breathe more and more slowly, making sure to keep a relatively natural breath (this must be done smoothly).
• Don't think about your work or what's going on around you.
• Make sure to relax your muscles, release residual tensions throughout the body.

Alternate on these last three points:

• slowing down of pulmonary ventilation;
• relaxation of thoughts;
• relaxation of tensions.

Exercises to facilitate napping

You can also promote muscle relaxation:

• contracting your muscle groups statically (without displacement) and releasing them one after the other from top to bottom (jaw, neck, shoulders, arms, fists, back, abdominals, thighs) before the nap;
• by reviewing all the parts of your body one after the other, from top to bottom, by visualizing them getting heavier, as if gravity was increasing;
• by imagining all the parts of your body one after the other, from top to bottom, warming up pleasantly.

What can also help you fall asleep is, while keeping your eyelids closed, rotating your eyeballs 10 times clockwise and then 10 times counterclockwise before letting them go up.

3. Take a twenty-minute nap

An effective nap lasts no more than 20 minutes. Beyond that, you will find it difficult to return to work effectively.

It is also possible to take 10-minute micro-naps, but it takes a little more training to master them.

4. Wake up properly

It is essential to wake up well to be effective immediately after napping.

First of all, your nap must not have exceeded 20 minutes.

You can:

• either set an alarm clock;
• or decide just before sleeping when you need to wake up (be self-convinced!).

• Inhale deeply and gently move your fingers and toes.
• On the other hand, do not get agitated right away. Take a minute to quietly sit down properly.
• Gently massage your face.
• Quietly stretch your arms and legs by breathing deeply.

5. Nap notes