The festive season, at weddings and at birthdays, etc. results in a long series of rich meals. Often too greasy and too sugary, they create a build-up of toxins in the body which leads to various discomforts such as general tiredness or stomach pain, and overall weight gain may be experienced.
It is high time to take control again and work to achieve your ideal weight as effectively as possible. You’ll then be ready for your future events.
Start effectively with a detox diet
Just had a period of eating much richer foods than usual? Nothing is better than a detox diet to get your body on the right track. This diet is for purifying the body rather than weight loss. The principle is based on the elimination of accumulated wastes and toxins by favouring foods that are easy to digest and have draining properties.
This is a low-calorie diet which avoids foods that create wastes such as: fatty and cured meats, cheese, fatty and spicy dishes, cakes and pastries, stimulating drinks and alcohol.
It is best to choose dishes including:
- vegetables, cooked or in a soup, they are easily digestible and low in calories. Artichoke, celery, watercress and fennel bulbs all have draining properties.
- Fruits are easy to digest and are useful for fighting fatigue due to their high vitamin C content
- Water helps to drain the body.
- Herbal and detox teas: some are plant based with draining properties such as green tea, blackcurrant and meadowsweet.
Aim: a few kilos less to achieve your ideal weight
After your few days of detox, you want to lose weight effectively! Here are some DOs and DON’Ts:
- Don’t skip meals: weight loss is no quicker when you skip meals, in fact quite the reverse.
- Take the time to eat: The satiety signal only appears after 20 minutes.
- Take several meals a day: If you’re doing sport during the day, it is best to take 3 meals and one snack a day.
- Opt for vegetables: rich in vitamins, water and fibre, they are low in calories and help the body to eliminate waste.
- Don’t forget starches: they are the most important supply of energy and should be included in every meal.
- Be patient: Magazines are crammed with super-fast diets. Don’t give in to the temptation to slim down fast, it will lead to failure in the long term.
Aim: Optimise my performance with nutrition
After your few days of detox, opt for a balanced diet.
This is built around several meals: breakfast, lunch, snack and dinner with the aim of providing all of the nutrients required for the body to function healthily.
Proteins should account for 11 to 15% of your daily energy intake. One of the many roles they play is muscle construction and repair.
Carbohydrates should account for 50% of your daily energy intake. They provide the energy that the body requires.
Lipids should account for 25 - 30% of your daily energy intake. Among other things, they provide energy, which can be stored in fat cells.
A balanced diet has a direct impact on training and performance. It helps support the intensive workload while limiting the risk of illness and injury. A balanced diet offers numerous advantages for cyclists, it helps to:
- optimise training,
- improve recovery,
- maintain a steady weight,
- reduce the risk of injury,
- guarantee good race preparation,
- achieve good performances.
A balanced diet
In order to ensure a balanced diet, you must eat:
- starches (pasta, rice, semolina, etc.) included in every meal to provide energy,
- meat, fish or eggs, once or twice a day to provide protein,
- vegetables, included in every meal to provide vitamins, fibre and water,
- two to three portions of fruit a day to provide vitamins, fibre and water,
- two to three dairy products a day to provide protein and calcium,
- a limited quantity of fatty foods to provide fatty acids and vitamins,
- a limited quantity of sugary products for your own enjoyment,
- as much water as you want.