The Colette Lefort diet is a proposal for people who do not like the diet regime, but are patient enough to wait a while for the effects. Its use does not require counting calories or starving yourself, it allows you to lose weight slowly but systematically - up to a kilogram a week. The most important rule of this diet is not to combine proteins with carbohydrates. See other recommendations of the Colette Lefort diet and a sample menu for 3 days.

Sticking to an intricately structured menu is the reason why many of us cannot stick to diets. To prepare meals according to a dietitian's "schedule", there is usually no time, and often also … some ingredient. Searching for replacements is not always good for us, because we either give up something that appeared on the menu for a reason, or add what we have at hand. Therefore, theColette Lefort diet , which gives us the freedom to select ingredients and compose dishes, may turn out to be attractive for many people.

The greatest advantage of the Colette Lefort diet is its ease of use. The secret of effectiveness lies in the skilful combination of products - the principle of not combining proteins and carbohydrates in one meal applies. This is to stimulate the work of hormones that help to achieve and maintain the weight you want. If, apart from that, we keep moderation in putting portions on the plate - success is certain.Lefort recommends eating three meals a day, not five.However, if you feel hungry between meals, it does include lean cottage cheese, which can be considered a modest snack. It is best if it is not ready, but home-made, with a small amount of s alt added. We can nibble it with radish or eat it with chives. The French dietitian is not an advocate of counting calories and limiting the amount of food. But he cautions against eating to your heart's content if you want to lose weight.

Diet by Colette Lefort - 7 simple rules

1. Almost all products are allowed. Ideally, the least processed, fresh, prepared so that they are light - without frying and large amounts of fat.

2. Carbohydrates and proteins should not be eaten together (they can be combined with vegetables and fruit, except bananas that are quite caloric).

3. Wash down meals with bitter coffee or tea, and drink mineral water between meals (at least 2 liters a day).

4.When preparing dishes, we use the minimum amount of fat - it is best to choose cooking (normal or steaming) and baking.

5. We do not use vegetable fats (oils, margarines) and animal fats (lard, butter and cream) at the same time.

6. The dishes can be seasoned with any herbs and vinaigrette sauce, preferably prepared by yourself.

7. There are few products in the diet not recommended, which can make the diet - according to Lefort - ineffective. We only give up sweets and alcohol (you can drink a glass of dry wine once a week), and sauces (with the exception of vinaigrette).

Diet Colette Lefort - advantages

  • It is easy. It is enough to know the list of permitted products and to combine them in such a way as not to combine carbohydrates and proteins in one meal.
  • Works well at home and outside, at work and during trips, because you can improvise.
  • It allows you to lose weight slowly (up to a kilogram per week), but systematically, thanks to which we do not risk the yo-yo effect.
  • It contains a lot of fruits and vegetables, so it is rich in vitamins and trace elements.
  • Offers he althy, unprocessed dishes.
  • Dieting doesn't require counting calories or starving yourself.

Diet Colette Lefort - disadvantages

Diet has many disadvantages. It is not a natural way of eating and it will not teach us he althy habits, so it can only be used for a few weeks a year. Losing weight can be difficult in people whose metabolism "likes to slow down". Three meals a day make the breaks between them longer from 5 to 5.5 hours. After 4 hours, the body shifts to energy-saving mode and burns less - this may be the case for anyone at the beginning of the diet until the body gets used to the new diet. This effect is probably also noticed by people who have already tried different diets - their body reacts very quickly with a slowing down of metabolism: it reduces energy expenditure and creates reserves in the form of adipose tissue. Breaks between meals of more than 3-4 hours also cause a significant drop in blood sugar (glucose) levels. On the one hand, it reduces mental and physical efficiency, and on the other, low blood sugar makes us more likely to reach for sweets and other high-calorie snacks. It is also worth remembering that too long intervals between meals contribute to the development of peptic ulcer disease. Besides, reaching for the same snacks (cottage cheese or tea) is not only monotonous, but also provides too little energy.

Problem

Big breakfast and lunch

Colette Lefort recommends 3 meals a day,however, the latest research on nutrition shows that it is best to break down what we eat over 5 meals. Breakfast should provide 25% of the 24-hour energy value, 2nd breakfast 10%, lunch 30%, afternoon tea 15%, and dinner 20%.

Colette Lefort diet - a sample menu for 3 days

Day 1: Breakfast(optional): fruit salad, low-fat yoghurt, tea or coffee (possibly with a natural sweetener) or cereal with fruit, tea or coffeeLunch(optional): grilled fish, green beans or broccoli or steamed cauliflower, dark pasta with a little oil and garlicDinner(to selection): poultry meatballs (2 pcs.) with grilled zucchini or dark rice with vegetables and lemon juice

Day 2. Breakfast(optional): fruit salad, low-fat yoghurt, tea or coffee (possibly with a sweetener) or cereal with fruit, tea or coffee Lunch(to choose from): fish baked in foil, steamed vegetables or dark pasta with oil, pepper and garlic with steamed vegetables and lettuce with vinaigrette sauceDinner(to choose from): dark rice with vegetables, seasoned with lemon juice or grilled veal with squash, browned beans in butter

Day 3. Breakfast(optional): herbal tea (e.g. mint, fennel, anise), 3 toasts with 3 slices of tenderloin or a soft-boiled egg, salad with fresh cucumber, a glass of milk 1.5-2% fatLunch(to choose from: rotisserie chicken leg without skin 150 g), steamed vegetables, lettuce with vinaigrette or whole grain pasta with oil, garlic and turkish pepper with steamed vegetablesDinner(to choose from): 2 egg omelette, 4 lettuce leaves with a tablespoon of olive oil or 2 slices of cheese, tomato and basil

Problem

Does separating proteins and carbohydrates in your diet make sense?

The basis of the Lefort diet is the idea that you should not combine proteins with carbohydrates in one meal. Its creator, Dr. Haya, assumed that since the mechanisms of protein and carbohydrate digestion proceed in a different way, eating products from both groups at the same time is a strenuous task for the body. But is it really so? Fact, other enzymes are responsible for the absorption of carbohydrates and proteins. Digestion of carbohydrates begins in the mouth, and proteins - only in the stomach. But the end of this process in both cases takes place in the small intestine. Moreover, the main enzymes responsible for digesting carbohydrates and proteins are produced by the pancreas and are secreted simultaneously in the pancreatic juice. So our body is prepared to connectcarbohydrates with proteins and their simultaneous digestion. According to modern knowledge, proteins should even be combined with carbohydrates. Insulin, produced after a meal rich in carbohydrates, not only allows the cell to use blood sugar, but also increases the transport of amino acids inside the cell and stimulates protein synthesis. Besides, it is completely impossible for us to avoid the consumption of sugar and protein in one meal. Even by eating only rice, noodles or beans, we provide the body with both sugars and proteins. Except in the rare cases where it is advisable to limit any of these food groups, there is no reason not to eat carbohydrates or proteins together. So why do some people feel better not to combine these nutrients? Most likely this is because they eat greedily, quickly and don't chew every bite. Then the enzymes produced in the oral cavity and digesting carbohydrates do not have time to act on them and prepare them for further travel through the digestive tract. We swallow undigested food and the stomach rebels. So if, by avoiding the combination of proteins and carbohydrates, we feel better, there is no point in forcefully eating differently.

Worth knowing

Who is the author of the diet?

Colette Lefort for years in the "Elle" magazine ran the column of dietary advice, wrote several books on weight loss (unfortunately, none has been translated into Polish). The French Academy of Sciences honored her for devoting 30 years of her life to popularizing he althy eating.

Yo-yo effect - how to avoid it

Did you lose weight? Way to go! However, this is not the end of the way to a slim figure. Maintaining the weight achieved is just as demanding as the diet. How to avoid the yo-yo effect. How to eat after a diet? Listen to the dietitian and he alth coach Elżbieta Lange.

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