Gourmet diet: the best pro tips
Good news ! To put an end to the extra pounds, we say stop deprivation! It is also proven: punitive regimes all end up failing. The reason ? "Pleasure is fundamental in the regulation of food intake, answers Nathalie Négro, head of the nutritional center of the Thermes de Brides-les-Bains. On the one hand, pleasure prevents overeating because it sends signals of satisfaction to the brain: we stop eating before the stomach is full. On the other hand, it avoids the frustrations responsible for nibbling and other compulsions".
Only, the pleasure of eating (not stuffing yourself!) can be learned! "This requires a global review of the way you eat, argues the specialist. To develop taste, you have to reduce sugars and fats which, omnipresent on our plates, mask the flavor of food. We are going gradually, in small steps , discover pleasure elsewhere than in foods that are too fatty and too sweet. And suddenly, lose weight without depriving yourself." It is a virtuous circle because by reviewing our food choices and the way of preparing food, products and preparations that are too junk food will seem disgusting and indigestible!
However, you do not give up the millefeuilles of your favorite pastry chef. On the contrary, we will now enjoy it to the last crumb, without guilt. "From the moment you have revised your diet, the palate and the brain will be more quickly satisfied... and these big occasional pleasures will go unnoticed on the scale because weight regulation is done over 1 to 2 weeks". So ready to lose weight with pleasure? Discover the tips of the best experts to sublimate the dishes and bluff the taste buds.
The blows of bluff of the experts of the thermal baths and thalassotherapy
Dominique Mauge, head of the restaurants at the Carnac Thalassotherapy Centre*
“I prepare the meats (sirloin, veal, filet mignon, etc.) in a salt crust. I sear the meat on the grill or on the plancha without poking it to color it, I cover it with a salt dough (flour, salt, water, rosemary, thyme, seaweed, etc.) and I bake for 20 min at 200° vs. Thus, the meat is fragrant and retains its softness without fat. And for classic cooking, I brush the meat with olive oil enriched with essential food oils: as it is fragrant, a tiny quantity is enough. »
*Carnac: line and delicacy, Acanthe.
Pascal Pochon, pastry chef at the Thermes Marins de Saint-Malo*
“I swap some of the wheat flour for the cakes for small quantities of fine flour (rice, potatoes, corn, etc.). They have the advantage of being more voluminous in preparation, so you use less. For a pound cake, for example, I use 125 g of flour and 50 g of potato starch (175 g in total) instead of 250 g of flour. »
* Dietary getaways, Thermes Marins de Saint-Malo
Patrice Dugué, restaurant chef at the Thermes Marins de Saint-Malo*
“I make my hot sauces for meat, fish and starch from different vegetables, such as beetroot, courgette, tomato, etc., which provide consistency, binding and color. After having steamed them, I mix them, pass them through a sieve then add a little skimmed milk powder, spices, herbs… or even a touch of flavored vinegar. No fats, flavor and binder! »
* Dietary getaways, Thermes Marins de Saint-Malo
Patrick Jarno, chef at the dietetic Sofitel Quiberon*
“To highlight the fish, I prepare scented sabayons. I emulsify 2 egg yolks with 1 c. tablespoons of water in a bain-marie at 60°C until the mixture is creamy, I add 150 g of 0% cottage cheese and 5 cl of soy cream to bring smoothness, then I flavor with spices, seaweed, aromatic herbs, a reduction of shallot… This allows you to highlight the fish without fat. »
* author of De-Light, slimming gastronomy, Hachette edition.
David Hamon, chef of the Serge Blanco thalassotherapy restaurants in Hendaye*
“Whether for starters, main courses or desserts, I use soy cream every day! It has the advantage of being much less fatty and caloric than fresh cream, but also of holding up well when cooked without leaching water (in gratins and quiches for example) and of being easily whipped, which does not This is not the case with low-fat cream. And for sauces, it advantageously replaces the duo flour + butter. »
Thierry Giannini, chef at Brides-les-Bains*
“I cook the cereals (rice, spelled, quinoa, etc.) pilaf style: I brown them in a Dutch oven with a simple teaspoon of oil until they are translucent, then I add about twice the volume of water added with a stock cube, I cover until absorbed. No need to add cream or butter for fragrant and moist accompaniments. »
* author of Thin with Brides-les-Bains, Solar edition
Cult products from super chefs
Thierry Marx, head of “Sur-mesure” in Paris
“The silken tofu! Low in fat and rich in protein, it is also easier to use in the kitchen. For a gourmet cream dessert, I mix 500 g with 250 g of melted chocolate with 65-70% cocoa. I let it set in the fridge for a few hours, and it's ready. I also put it, diced, in mixed salads, instead of cheese. »
* author of Bon, co-written with Dr Jean-Michel Cohen, Flammarion edition
Philippe Conticini, pastry chef*
" Apple juice ! For desserts without added sugar, I went to find the sugar by evaporation, reduction or concentration where it is found naturally, in the fruits. Thus, to obtain a syrup with a strong sweetening power, I boil 1 L of organic apple juice without added sugar in a saucepan over high heat for 25 minutes, then I let it thicken off the heat. I thus obtain 180 g of apple juice reduction which I use in small quantities to prepare meringues, macaroons, pancakes, soft biscuits…”
* author of Cakes and delicacies without sugar, First edition
Michel Guérard, chef at Les Prés d'Eugénie in Eugénie-les-Bains*
“Unsweetened condensed milk! Instead of butter, in whipped sauces. For a béarnaise, I reduce to ¾ 15 cl of white alcohol vinegar, 40 g of chopped shallot, 1 tbsp. c. chopped fresh tarragon and ½ tsp. c. of mignonette pepper. Off the heat, add 3 egg yolks and put back over low heat, stirring until the mixture becomes creamy (65°C). Finally, I incorporate a whipped cream made by beating 100 g of cold semi-skimmed unsweetened condensed milk, still whisking on the side of the fire. To finish, I add chopped herbs and salt. »
* author of Essential slimming, Albin Michel edition.
Anne-Sophie Pic, chef at the Anne-Sophie Pic restaurant in Valence*
" Coffee ! I have always worked on flavor associations and the search for aromatic complexity. In coffee, it's of course the bitterness that I like, but also the roasted and floral notes. It becomes an ingredient, sometimes a condiment, which sublimates preparations. A light whipped cream with a coffee twist transforms a simple pumpkin velouté. »
* author of Elements of culinary conversation, Menu Fretin edition
The slim reflexes of diet experts
Angelique Houlbert*
“To lighten your meals, you just have to do the right barter. Starchy foods are good and satiating, but on the condition of favoring those with a moderate glycemic index. Thus, I recommend replacing the white rice with basmati, the semolina with bulgur or quinoa, or even the potato with sweet potato. With the latter, you can, for example, make fries as tasty as the traditional ones: cut into strips, coat with coconut oil melted in a pan and cook for 30 minutes in an oven preheated to 200°C. »
*author of The new IG regime, Thierry Souccar Editions
Raphael Gruman*
“The slimming ideal is to eat food at the right time. Do you love cheese or charcuterie? Enjoy them for breakfast! According to the precepts of chrononutrition, the morning is the ideal time to consume fat without threatening the line: it would be better metabolized and would reduce the overall calorie consumption of the day. Ideally, accompany them with wholemeal sourdough bread to be well satiated until lunch. »
* author of 15 minutes a day to change your body, Leduc-s.édition
Nathalie Negro*
“My basic trick is to always compensate. The day you plan a gourmet dessert (Sunday lunch or restaurant outing for example), compensate for the energy, carbohydrate and lipid intake of the latter by removing fat and starch from the meal. For example, before a pie, plan grated carrots with lemon and baked fish with vegetables. It is simple to implement on a daily basis and effective»
* Nutritional center of the Baths of Brides-les-Bains
Charlotte Debeugny*
“It always surprises women who deprive themselves, but I recommend favoring whole dairy products rather than those with 0% fat! Indeed, their unctuousness and their creaminess bring so much pleasure and sensations in the mouth that one is not tempted to sweeten them, to consume a second portion or to follow with a fruit or a square of chocolate to be satisfied. My favorite is the Greek yogurt that can also be used to make creamy sauces. »
* Author of Comment j'ai décroché du sucre, Marabout edition and founder of the nutrition in paris website
Julie Bassett*
“Chocolate bitten? Don't demonize it anymore because it can be integrated into a daily slimming diet. Choose it bitter, with a minimum of 75% cocoa, and pair it with fruit: as a coulis on a banana or a pear, in a fondue with pieces of citrus fruit, kiwis, apple... And for an appetite suppressant snack and comforting, prepare a hot chocolate with 200 ml of almond milk, 1 to 2 tbsp. c. unsweetened cocoa powder and 1 tbsp. c. whole sugar. »
* she works in a private practice in Sucé-sur-Erdre
Marie-Laure André*
“The pleasure of the eyes counts as much as that of the palate so take care of the visual! Present the food in an aesthetic way, using pretty dishes if possible. Also swap large plates for smaller ones (such as dessert plates) by choosing them if possible in red: studies have shown that this has a downward influence on the quantities consumed! »
Good food for nature addicts
Valérie Cupillard, creator and culinary blogger*
“Satiating, tasty, digestible, light and destocking: I recommend the vegetable plate without cream or butter! Composed by judiciously combining vegetables, legumes and gluten-free cereals, it perfectly covers the body's protein needs without providing saturated fats (bad for the arteries) or quickly assimilated carbohydrates (bad for slimming) . The kitchen is lightened and the taste buds rediscover the pleasure of authentic flavors. »
* author of My balanced vegetarian plates, Prat edition
Amandine Geers, leader of organic* cooking workshops
“By returning to food adapted to your real needs, you no longer store and you lose weight, without depriving yourself or counting calories! This is why I recommend the paleo model inspired by what our distant ancestors ate: vegetables, fresh or dried fruits, white meats, seafood, eggs, raw vegetable oils, oilseeds, cereals (rice, quinoa), dairy products raw. A healthy and balanced diet is the basis for preserving thinness »
* author of I eat paleo (or almost), Living Earth edition
Angèle Ferreux-Maeght, naturopath*
“The choice of foods is important, but their combination is just as important! Indeed, some foods are poorly metabolized when combined with others: this is the case with animal proteins (meat, fish, eggs, etc.) and starchy foods (pasta, rice, etc.) for example. When you eat meat, accompany it with vegetables. Ditto for starchy foods: pasta + tomatoes, rice + broccoli… In both cases, always season with raw vegetable oils. Digestion will be easier and you will gain energy and lightness. »
* author of Deliciously Green, Marabout edition
“Laurence Salomon, naturopath and chef*
"To reconcile shape and pleasure, nothing beats oilseeds: walnuts, hazelnuts, almonds, Brazil nuts, macadamia nuts... They can be eaten whole, chewable, as a balanced snack accompanied by fresh or dried fruit (2 dried apricots + 6 almonds, 1 apple + 3 walnut kernels…) or in the form of a purée to replace butter advantageously. Rich in essential proteins and good lipids, they cut hunger and their polyunsaturated fats are used for the maintenance of cells, so little stored. And it's a treat."
* creator of the original cuisine site
Do you know the monk fruit? It is a new natural sweetener. Discover its advantages. And also discover the Miam-ô-fruit, the new slimming breakfast that is creating a buzz.
