Whether to lose weight or simply to have a healthier diet, food rebalancing allows you to reconnect to your plate by being more aware and active in what you eat. Overview of the rules to follow to initiate a real change and preserve your health capital in a sustainable way.
Who is the target audience for food rebalancing?
As its name suggests, food rebalancing is aimed at people who do not have a balanced diet and want to change their eating habits. These may be people who have gone on diets and lost the simple and healthy pleasure of food. Because diets are not the best way to lose weight. Often drastic, they are difficult to maintain over time, often cause the famous yo-yo effect (rebound effect) and also present a risk of social isolation due to their restrictive nature.
They may also be people who have changed their diet according to the evolution of their personal lives – entry into student life, first job, move, birth, etc. In all these cases, food rebalancing makes it possible to regain control of your diet to lose weight permanently or simply to eat better while having fun.
Simple rules to restore balance
Dietary rebalancing follows simple rules that everyone can adapt to their daily routine. To further improve the results, it is advisable to consult a nutritionist who will help you create a program tailored to your needs.
- Make an inventory of your eating habits. Before tackling the solution, we must understand where the problem comes from. It may be interesting to record meals taken over a few days before starting to rebalance the diet. For this, applications such as MyFitness Pal can be useful. The latter makes it possible to scan the barcodes of food and calculate the number of calories consumed during the day.
- This objective observation phase will allow you to see if you are eating too
muchcalories, too much fat, too much sugar, or not enough fibre.
- Estimate your daily needs. Depending on your morphology and activity, you do not have the same needs as your loved ones. Again, tools can help you estimate your needs. Then, depending on your goal (losing weight, stagnating, gaining weight), you should vary your calorie intake by more or less 200 kilocalories per day – especially not more, at the risk of falling into an eating disorder or not achieving your goals.
- Initiate change. Once the problem has been identified (you deprive yourself too much? you underestimate the caloric intake of certain foods?), you must initiate the change. There is no point in changing everything overnight. Start by improving your breakfast, for example (wholegrain bread rather than industrial cereals). And progress week after week by seeing the changes in your metabolism (more energy in particular).
- To eat a balanced diet, it is necessary to avoid (or even eliminate) industrial dishes that contain hidden additives, salt and sugar; but also to favour whole starchy foods that satisfy over time and provide good nutrients. You must vary your diet by combining starchy foods, vegetables, fruits, good fats (avocados, oilseeds), proteins (vegetable or animal) and hydration.
- To please you. Dietary rebalancing is not a diet. It’s about eating better, but you can eat anything. And that’s exactly what it takes! Feel free to play with the colours of your dishes or the flavours on the plate. Cook with friends or family.
- Getting organized. Junk food is often due to a lack of time. It is faster to buy a prepared meal or order online than to cook every night, of course. But eating well is a matter of organization, as the followers of the “meal prep” know, this tendency to devote a few hours of the weekend to the preparation of the week’s meals.
- For example, peeling and cutting vegetables in advance, cooking large quantities of rice. The idea is that when the evening comes, when your stomach screams famine, you only have to do the minimum to compose your meal by picking a handful of olives, mushrooms, rice and tuna for example. Your body will thank you.
If it seems too complicated to start with, you can make simple and quick recipes like bowl cakes or adapt your usual dishes by changing the portions (more vegetables and less starches). Many blogs or Instagram accounts provide easy and balanced recipe ideas for a balanced diet.