Fat-burning diet: a week of menus
The fat-burning diet allows you to lose your abdominal fat in a week.
With these seven days of menus composed of foods rich in vitamins and minerals, the fat-burning diet allows you to lose your abdominal fat in a week. A slimming program concocted by Dr. Muriel Bonneau, a nutritionist-diabetologist.
The role of estrogen and progesterone
" If women have difficulty losing fat, it is because of hormones, but also the stress caused by their daily life where they are wives, mothers, and working women," says Dr. Muriel Bonneau, nutritionist-diabetologist.
Our life is, in part, under the influence of estrogen and progesterone, during pregnancy, with PMS, or during premenopause and menopause. Not to mention taking an oral contraceptive for some.
On the other hand, estrogen helps to stay lean, lower insulin, and stabilize hunger. What about when their levels drop during premenopause? "This facilitates the storage of fat in the belly and the appearance of cellulite as well," says Dr. Bonneau.
Distribute our food better throughout the day
There is also, for some of us, a self-maintenance of this fat in the belly. “Many say they can treat themselves to sweet pleasures because the pounds gained will disappear after the period. It is not, ” says Dr. Bonneau.
In addition to hormones, we must also take into account a diet that is often too rich and poorly distributed throughout the day.
“Two-thirds of calories should be consumed between breakfast and lunch,” says the nutritionist.
However, our rhythms of life often lead us to favor dinner, the only family meal. So, if you dream of sporting an ultra-flat stomach, it's time to take charge.
"By practicing two to three hours of sport per week," says Dr. Bonneau. By integrating nutrients that catalyze fat into your diet, and by consuming low-calorie foods that require significant energy expenditure to be assimilated.
Your week of flat stomach menus
Seven days of breakfasts, lunches, and dinners to kick start your weight loss and burn fat, without going hungry.
Breakfast: green tea or coffee without sugar + 1 white cheese at 20% + 50g of whole bread + 10g of butter + 1 tsp of jam + 1 lemon juice in a glass of lukewarm water
Lunch: 120 g to 130 g of a slice of roasted leg of lamb with rosemary + mashed eggplant with curry (at will) + 100 to 150 g maximum of basmati rice + 1 natural yogurt + 80 g of strawberries (the yogurt and strawberries can be taken in the afternoon as a snack with green tea)
Dinner: 1 tomato in a salt crunch + 100 g papillote of cod back with spinach + 1 kiwi
Breakfast: green tea or coffee without sugar + 1 yogurt + 50 g of cereal bread + 10 g of butter +1 tsp. to c. jam + 1⁄2 grapefruit
Lunch: pan-fried zucchini with parsley +120 g lemony veal cutlet + 100 g wholemeal pasta + 30 g edam + 1 baked apple (edam and apple can be taken for afternoon tea with tea or coffee)
Dinner: 1 green salad (see below) + 100 g of defatted ham + 1 white cheese + 1 salad of red fruits (strawberries, raspberries, blueberries, and lemon juice)
Recipe: a green salad
Preparation: 15 min - Cooking: 25 min For 4 people
Ingredients: 100 g of mesclun, 1 bunch of green asparagus, 250 g of green beans, 1 tsp. to s. oat bran, 1 tsp. to s. olive oil, the juice of 2 lemons, 1 tsp. to s. almonds, 1 tsp. to c. of mustard, salt, pepper.
Peel the asparagus. Keep the tips and about 5 to 6 cm. Cook them for 10 minutes in a saucepan of salted boiling water. Drain. Reserve in the fridge.
Remove the stems from the green beans. Cook them for 15 minutes in a saucepan of salted boiling water. Drain. Cut them into small sections. Reserve in the fridge.
Wash, wring out the mesclun. Place it in a salad bowl, add the asparagus, green beans, dry roasted almonds. Sprinkle with oat bran. Season with vinaigrette: oil mixed with lemon, and emulsified with mustard, salt, and pepper.
Breakfast: green tea or coffee without sugar + 50 g of bran bread + 10 g of butter + 1 tsp. to c. jam + 1 ramekin (80 g) blackberries
Lunch: pan-fried parsley broccoli + 100g quinoa + 120g turkey breast poached with Provence herbs + 1 cottage cheese with almonds and cinnamon + 2 figs (cottage cheese and figs can be taken in the afternoon with green tea or coffee)
Dinner: cucumber with cottage cheese and mint + 120 g grilled whiting fillet with red peppers + 1 orange
Breakfast: green tea or coffee without sugar + 50 g of wholemeal bread + 10 g of butter + 1 tsp. to c. jam + 1 lukewarm lemon juice
Lunch: 130 g of skate wing with capers + 100 g of steamed potatoes + steamed spinach + 1 cottage cheese with walnuts (cottage cheese can be taken for afternoon tea with tea or coffee)
Dinner: lemon watercress salad + 100 g grilled chicken breast and Provençal tomato + 1 petit-Suisse + 1 ramekin (80 g) of redcurrants
Breakfast: green tea or coffee without sugar + 50 g of cereal bread + 10 g of butter +1 tbsp. to c. jam + 1 orange
Lunch: stuffed zucchini + 150 g maxi of basmati rice + 1 strawberry white cheese (it can be taken for afternoon tea with tea or coffee)
Dinner: a few slices of lemony black radish + pan-fried mushrooms with small onions and parsley + 100 g of grilled scorpion fish + 1 yogurt with blackberry coulis
Recipe: stuffed zucchini
Preparation: 20 min - Cooking: 35 min. For 4 people
Ingredient: 4 round zucchini, 400 g of 5% ground beef, 100 g of button mushrooms, 4 tomatoes, 2 onions, 1 bunch of parsley, 1 tbsp. to c. olive oil, salt, pepper.
Cut a zucchini hat. Dig them. Collect the flesh. Pre-cook the courgettes for 10 minutes in a saucepan of salted boiling water. Drain.
In a frying pan, brown the meat with the peeled and sliced onions, the mushrooms in strips, the diced tomatoes. Salt and pepper. Mix everything with the bunch of washed parsley.
Fill the zucchini with the stuffing. Put the hat back on. Bake for 25 min. Serve hot with basmati rice.
Breakfast: green tea or coffee without sugar + 50g of bran bread + 10g of butter + 1 tsp. jam + 1⁄2 pomelo
Lunch: 100 g of semi-complete tagliatelle + cooked zucchini tagliatelle + 130 g of roast turkey + 1 cottage cheese with walnuts, hazelnuts, and cinnamon (it can be taken as a snack with tea or coffee)
Dinner: pan-fried cauliflower with paprika + 100 g of chicken ham + 1 green salad + 1 yogurt + 1 apple sauce with cinnamon
Breakfast: green tea or coffee without sugar + 50g of cereal bread + 10g of butter + 1 tsp. to c. jam + 1 ramekin of strawberries (80 g)
Lunch: 120 g of grilled shrimp with garlic and parsley + mashed green salad with potatoes + 1 natural yogurt + 1 strawberry carpaccio with raspberry coulis (yogurt and carpaccio can be taken in the afternoon). noon with green tea or coffee)
Dinner: green bean salad with almonds + bunches of steamed cauliflower and 100 g of poached sole fillet + 1 kiwi
Recipe: strawberry carpaccio with raspberry coulis
Preparation: 15 min For 4 people
Ingredients: 400 g of mara des Bois, 125 g of raspberries, 2 lemons, 4 bunches of currants, 4 mint leaves
Wash the strawberries. Stem them. Cut them into thin slices. Divide them in the shape of a rosette into 4 dessert plates.
Mix the raspberries with the juice of the lemons.
Pour a little raspberry coulis over the strawberries. Decorate with a bunch of currants and a mint leaf. Serve chilled.