PREPARE FOR YOUR IDEAL WEIGHT

The festive period, weddings, birthdays, etc. lead to a succession of rich meals. They often involve an excess amount of fat and sugar, creating an accumulation of toxins in the body that leads to various problems such as generalised fatigue or digestive pain, etc. with, in general, a corresponding increase in weight.

It's high time to take control of the situation and exercise in order to get back to you ideal weight in the best way possible. This way, you will be prepared for the races you have scheduled.

PREPARE FOR YOUR IDEAL WEIGHT

1/ EFFECTIVELY GOING ON A DETOX DIET

You've just completed a period of unusually rich meals? Nothing could be better than a detox diet to get your body back on the right path. The purpose of this diet is not to lose weight, but to purify the body. The principle is based on eliminating accumulated waste and toxins by eating a higher proportion of very easily digestible food with cleansing properties.

During this diet, your food is slightly low on calories and avoids certain types of food that create waste, such as fatty meats and cooked meats, cheeses, spicy dishes with sauces, pastries and cakes, stimulating drinks and alcohol.

 

Menus containing the following are preferable:

- cooked vegetables or vegetable soups, which are easy to digest and low in calories. Artichokes, celery, cress and fennel have particularly good cleansing properties.

- fruits are easy to digest and have the added feature of helping to combat fatigue thanks to their high levels of vitamin C

- Water helps to cleanse the body.

- Detox herbal teas: some of them are made with plants that have cleansing virtues such as green tea, blackcurrant and queen-of-the-meadow, etc.

 

2/ OBJECTIVE: A FEW POUNDS LESS TO GET TO YOUR IDEAL WEIGHT

After a few days of detox, are you looking for a way to lose weight effectively? Some guidelines:

 

- Don't skip meals: you will not lose weight any more quickly if you skip a meal. In fact, the reverse is true.

- Take your time to eat: the feeling of being full only emerges after 20 minutes.

- Prepare several meals per day: If you are practising sports during the day, it is preferable to have 3 meals and one snack per day.

- Eat plenty of vegetables: given their high vitamin, water and fibre content, they are low in calories and help the body to eliminate waste.

- Don't forget the carbs: they are the main source of energy and must be taken during each meal.

- Be patient: the newspapers are full of superfast diets. do not give in to the temptation of slimming quickly as this is guaranteed to fail in the long term.

 

 

3/ OBJECTIVE: TO OPTIMISE MY PERFORMANCE WITH THE RIGHT DIET

After a few days of detox, choose a balanced diet.

It is structured around several meals: breakfast, lunch, afternoon snack and dinner with the aim of providing all the nutrients needed for the body to function properly.

11 to 15% of proteins in the daily energy intake. They also play a role in building up and repairing the muscles.

50% of carbohydrates in the daily energy intake. They provide the energy needed by the body.

25 - 30% of lipids in the daily energy intake. they also play a role in delivering energy that can be stored in the fat cells.

 

A balanced diet has a direct impact on training and performance. It helps to bear the intensive workload while reducing the risks of illness and injury. A balanced diet has many benefits for cyclists, i.e.:

- optimising training;

- improving recovery;

- maintaining a stable weight;

- reducing the risk of injury;

- preparing well for races;

- achieving good performance levels.

 

4/ DIETERY BALANCE 

In order to have a balanced diet, you need:

 

- carbohydrates (pasta, rice, couscous, etc.) in each meal for energy;

- meat, fish, eggs: 1 to 2 times a day for protein;

- vegetables in each meal to provide vitamins, fibre and water;

- fruit, 2 to 3 a day to provide vitamins, fibre and water;

- dairy products, 2 to 3 a day for protein and calcium;

- fat, in controlled quantities to provide fatty acids and vitamins;

- sweet products, in controlled quantities to make the eating experience enjoyable;

- water (as much as you want).

 

marie-fauchille

Marie Fauchille

DIÉTÉTICIENNE-NUTRITIONNISTE, PASSIONNÉE DE RAID MULTISPORT ET D'AVIRON

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