Wednesday, March 20, 2019
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Micronutrients Diet Menu | Micronutrients Diet

Micronutrients Diet Menu

Micronutrients Diet Menu

Micronutrients Diet Menu complete? Even though they are only present in minute amounts in our diet, micronutrients are essential for the proper functioning of our body. And they can also affect weight loss. We explain to you how …

 Banking on micronutrition

Unlike macronutrients (lipids, carbohydrates, proteins) that provide calories, micronutrients (vitamins, minerals, trace elements, essential fatty acids, flavonoids, amino acids, probiotics) play no role in energy. Their specialty? Act in the heart of the cell, ensure the proper functioning of the intestine and brain.

Why is it important?

We are not equal before the calories. “The energy balance -” I eat too much compared to what I’m moving “- does not explain everything, says Dr. Laurence Benedetti (co-author of Smart Loseweight , Editions Albin Michel). Four locks are identified for weight loss: micronutrient or neurotransmitter deficiency; a faulty intestinal ecosystem or lazy insulin. Supplementation helps lift these brakes.

 5 micronutrients weight regulator
Omega 3

They are important for the weight control system. But it is the gap between the omega 6 and omega 3, considerable in the Western diet, that is involved. We take too much omega 6 compared to omega 3: the ratio is 20 to 1 while it should be 4 to 1. How to restore balance? By reducing its consumption of industrial products, often rich in omega 6, while increasing its intake of omega 3 by its diet or supplementation.

For who ? 
“Virtually every woman on a diet that demonizes fats. And / or those who have used for years prepared dishes that are full of omega 6, “says Laurence Benedetti. One must be aware that it takes six months to a year to change one’s body composition into fat.

Which complements to choose? 
Any supplement based on fish oil rich in EPA and DHA.

 The good shopping? 
• Quanta Omega 3, PhytoQuant, 32,50 €.
• Cervomega, Lescuyer, € 26.80.
• OM3, Isodisnatura, € 23.

And on the menu? 
Oily fish twice a week, eggs, nuts, chia seeds, organic salads rich in omega 3 (lamb’s lettuce, arugula …), rapeseed oil.

probiotics

Probiotics are the good bacteria in the intestine. When they are not numerous enough, the bad bacteria take over and the intestinal flora malfunctions. However, a faulty intestinal flora hampers all the absorption mechanisms of nutrients: nothing is properly distributed or manufactured (neurotransmitters, hormones, etc.). Worse, “an unbalanced flora promotes a storage of calories,” adds Laurence Benedetti. It also causes inflammation of the mucous membranes that affects the adipose tissue and maintains cellulite.

For who ? 
Subscribers to stomach pains, bloating, alternating diarrhea / constipation, who do not eat much but “swell” and can not lose weight (on advice if chemotherapy in progress).

Which complements to choose? 
Probiotics well dosed. Count 10 million bacteria per intake (early morning and evening bedtime), for at least a month and a half, to change flora.

The good shopping? 
• Ergyphilus comfort, Nutergia, € 18.
• Teoliance HPI 10, Therascience, 19 €.
• Lactibiane tolerance, PileJe, 18 €.
• Quantaflore, PhytoQuant, € 20.50.

And on the menu? 
That cooked and an eviction of gluten and dairy products, to see. If the effect on waist circumference and well-being is visible, continue.

Chromium

With age, the chromium level decreases. Used in case of obesity, it “regulates” the insulin, facilitates the stabilization of the glycemia and would act on the sensation of hunger.

For who ? 
Those with sugar cravings, high blood sugar or a good little belly.

Which complements to choose? 
One ampoule of 200 μg each morning fasting for at least three months, to regulate the metabolism of sugar.

The good shopping? 
• Chromium granions, EA Pharma, € 10.

And on the menu? 
Beer yeast dusting.

tryptophan

Tryptophan is an essential amino acid that the body is unable to make. It must therefore be consumed regularly. In weight control, it is essential as a precursor to serotonin, the neuromediator that soothes the mind and slows down compulsions. “People with serotonin (and therefore tryptophan) deficiency are often very irritable in the late afternoon or early evening, and during restrictive diets,” says Dr. Eric Menat (co-author of Lose weight with nutrition behavioral, Thierry Souccar editions).

For who ? 
Those who rob the radius biscuits supermarkets or who treat their morale with chocolate bars!

Which complements to choose? 
A supplement dosed between 500 and 1000 mg per day, to be taken around 17 h.

Our shopping? 
• Tryptocalm, Dissolvurol, € 10.50.
• Serocontrol, Therascience, 35 €.

And on the menu? 
Especially meals balanced with animal protein in the morning (eggs, ham), and at noon (meat, fish); a snack (fruit) and a rather vegetarian dinner.

Magnesium

It is essential to our emotional balance. Stress causes its escape into the urine, increasing anxiety and feeling of fatigue, the first triggers of hunger.

For who ? 
All those who make a diet. It helps to improve mood and energy. Maximum dose in case of cramps!

Which complements to choose? 
“Chlorides can cause colitis,” warns Dr. Eric Ménat. Better to choose a marine magnesium (magnesium oxide) or a magnesium glycerophosphate (or aspartate or pidolate), associated with vitamin B6 and taurine.

Our shopping? 
• D-stress, Synergia, 11.50 €.
• Quantamag, PhytoQuant, 19 €.

And on the menu? 
Oilseeds, seafood, pulses.

Micronutrients Supplements Micronutrients Vitamins Micronutrient