Dietitian in Bastia, Cécile Raimondi analyzes the changes that this period of closed doors can cause in everyone’s diet. Food for the benefit, meal rates, reduced recruitment … the nutritionist provides his wise advice to avoid weight gain.
We are not going to lie. In a time of restraint imposed by the Covid-19 epidemic, refrigerators and closets have never been so close to us, and the temptation to visit them is growing as the hours go by.
Boredom, teleworking stress, news-related stress or limited travel can encourage more food. Not to mention the reduction in physical activity caused by this closed period.
To avoid this test that translates into significant weight gain, adjusting your diet becomes an urgent need for many.
Dietitian in Bastia, Cécile Raimondi analyzes the changes that dietary restriction can bring. Preferred foods, meal rates, reduced intake … the nutritionist gives healthy advice.
What can be the impact of weight loss restriction?
Restriction necessarily leads to a decrease in physical activity. Even if people are not usually very athletic, work and daily activities represent an energy expenditure. Staying in a confined space without much activity necessarily reduces these costs.
If we maintain the same contributions as in normal times, outside the restriction, this can only cause weight gain.
It is therefore important to reduce them. The issue of loss of muscle mass can also arise in connection with the reduction of physical activity. In this case, the weight on the scale may not change much, but the body may change.
What effect can this period have on eating habits?
At the beginning of the restriction, most rushed to the large box to stock up and fill the cupboards. It may be legal, but it is not ideal for maintaining eating habits.
If we maintain a balanced diet with various vegetables, starchy foods, protein, a dairy product and a fruit during meals, the impact of this period will be quite relevant.
On the contrary, the fact that you go to the closet regularly to find very sweet cookies or cheese in the fridge will logically help increase energy intake. This will upset the diet, lead to weight gain and may even lead to deficiencies.
However, three weeks of delivery should not cause very large metabolic disorders. It is over time that the impact is likely to be greater.
Staying at home fuels temptations. How can I avoid it?
We should try to keep a meal pace, in the morning, at noon and in the evening, even if it is obvious that the restriction has disrupted the usual schedules.
You can also allow yourself to snack, in moderation, at normal times, provided you don’t abuse it. But you should not fall into the trap of bad eating habits all day long.
It takes an average of three to four days to lose a habit, such as getting it elsewhere.
This means that the snack one week will affect the next, as you will probably still want to snack. The body quickly gets the diploma, but any change takes time to adjust.
Restriction also allows more time for cooking. Is it a good or bad point?
This can be a good thing, because it allows you to spend time preparing and modifying your meals, checking the quantities and foods you put in the recipes.
On the other hand, it is necessary to avoid processed products, prepared commercial dishes that are generally loaded with sugars, saturated fats and salts.
However, restraint does not prevent you from having fun and leaving yourself an aperitif from time to time, in moderation. It is an opportunity to build a positive adjustment to this situation and to reconsider our habits.
In addition, there is also a playful side to the kitchen. If we are limited in family, it is also an opportunity to inform children about the right products or to rediscover the recipes of our childhood with our seniors.
Preparing your own cakes and cookies is also a strong point, as they are generally much less sweet and less greasy than the products found in stores. It’s also a way to better control what you eat.
Can the stressful climate be linked to Covid-19 and the stress it causes some people to promote weight gain?
This is unique for everyone. When they stress, some people tend to eat too much because they feel that food is something they can control.
Others, on the other hand, suppress their appetite and no longer eat normally.
So we have to think in both directions.
When you tend to gain weight or snack during childbirth, you should first avoid having cupboards full of very sweet cookies, chips or other high-calorie products that are saturated at the moment and make you gain weight. weight, but without the necessary nutrients.
Does restricting calorie intake necessarily lead us to avoid weight gain?
If you tend to be very active on a daily basis with a professional activity that causes very significant energy expenditure, it will be necessary to reduce the quantities.
For those who are accustomed to less physical activity, it will also be a matter of trying to reduce recruitment, but without a radical change in diet.
However, other options are possible, such as exercising at home. Apps and smartphone trainers also offer home running programs that can increase energy loss and avoid weight gain without significantly altering eating habits.
At this time, what are the foods you should avoid and prefer?
Above all, vegetables should be preferred, which will cover the need for vitamins.
All fiber-rich products, such as legumes, lentils or beans, are also beneficial because they will promote the passage, which may need to be slowed down during this period due to reduced activity or changes in habit. .
Hydration is also important and it is recommended that you drink about 1.5 liters of water a day. On the contrary, what should be avoided is generally too much: too sweet, too greasy or too salty.
They provide some important nutrients but represent a huge amount of calories. These are probably the most jealous products of this period, but they are the first to ban …