Personalised diet
WHY CONSULT A NUTRITIONIST DOCTOR?
There are nutritionist dieticians, nutritherapist doctors, naturopaths… and nutritionist doctors.
WHO DOES WHAT?
Sometimes, different people handle the same pathology, for example being overweight or obesity. The important thing is to agree on how it is handled and to have several parties working together is sometimes of benefit when it comes to winning the fight to lose weight.
I am a general practitioner. I studied human nutrition (University of Lille-Lyon-Nancy) and also attended a course in nutritherapy in Brussels with Dr Curtay. I am a member of the Belgian Society of Nutritional Medicine, SBMN. I believe I have the skills required to help people suffering from obesity, but it would be nothing without the motivation of the patients themselves. I also believe that having an overall view of patients and their pathology(ies) is important in handling their cases.
WHAT IS MY PROGRAMME?
It is both simple and difficult, because to lose weight and not put it back on again, you need to change yourself lifestyle without getting frustrated.
LOSING WEIGHT = CHANGING
In theory, it’s about reducing energy intake and increasing energy output. Yes, but when you lose weight, you also lose muscle (out of 3 kg lost, approximately 1 kg is muscle). Our muscle mass makes us burn calories, which is called basal metabolism; the better our muscle mass, the more we burn calories at rest. So, if we lose muscle, we burn fewer calories at rest than before and hence have to eat less than before the diet.
In practice, you need to try and lose fat mass without losing (too much) muscle.
HOW?
- By stimulating the muscles to create as much muscle as we lose with the diet. And to do that, you need to exercise regularly, 3 hours a week, but not too intensively.
- By giving your body enough good-quality protein to enable it to recreate this muscle mass. The best proteins are meat, poultry, eggs, dairy and fish – but be careful, because they also contain fat. Choose the leanest cuts. Plant protein is also valuable.
- By removing 300 to 500 kcal per day to be able to lose an average of 2 kg per month. With more restrictive diets, we lose more muscle and in particular we trigger other mechanisms that prevent weight loss, not to mention the skin, which can’t cope with the weight loss and becomes too loose.
In 3 phrases, losing weight is: 1) doing more exercise - 2) eating less and better - 3) changing our eating habits
A health check-up at your GP or nutritionist will be required if, despite all your efforts, you do not lose weight. Some pathologies (anaemia, hypothyroidism, hyperinsulinism, etc.) and some medication (sometimes necessary, but some can be changed) can cause us to gain weight or prevent us from losing it.
If it is possible to change your medication or to treat the condition, you must do it; in agreement with your doctor. Sometimes, it is impossible and already not putting on weight with these treatments is a victory in itself. In any event, it takes longer to get going - 1 month longer in general.
LOSING WEIGHT IS:
1) Doing more exercise: minimum 2 hours a week, better is 3 hours a week regularly, still being able to talk at the same time (you need oxygen to burn off the fat, in other words, it is aerobic).
Physical activity does not need to be intense, but should last for 10 minutes minimum and above all must be regular. Exercise enables you not to lose muscle during your slimming diet and hence maintain good basal metabolism, which will enable you to stabilise your weight. You must keep up this physical activity for 2 to 4 years so that you avoid putting weight back on; ideally, you would exercise for life. So choose an activity that you enjoy and if you get tired of it, replace it with another.
What activities should you choose? What you want, what you like, but if you are starting to exercise from virtually zero, you should begin with something that does not put too much stress on the joints: walking, cycling, swimming – although you can so other sports at your own pace or that are coupled with your everyday life, such as parking your car a little further away when you go shopping, to fetch a newspaper or to pick up the children, etc. You can dance in the kitchen to a song on the radio (~3 min.), go up and down the stairs for 10 minutes and, if it’s raining outside, “pinch” the kids’ Wii!
Physical activity needs to be seen as entertainment and not as a chore – otherwise you won’t do it for very long. If you have physical problems preventing you from exercising, sessions of physiotherapy may be prescribed, giving good results.
With diabetics and pre-diabetics, 30 minutes of walking a day is as effective for reducing glycaemia as 2 850 mg tablets of Metformin. Also, exercise is a good antidepressant and makes you less likely to want to eat sweet things.
2) Easting less and eating differently: 300 kcal a day less means 2 kg of fat less a month
It’s no secret, we need to consume fewer calories. But it is possible to diet with bigger portions on your plate and still have fewer calories.
Change your diet for two weeks, then have 2 to 3 gaps per week. All diets work if you adhere to them, so follow the one that suits you and that doesn’t leave you with a nutritional deficiency or health problems. When you reach the weight you feel good at, you can eat more as part of the diet, although not as much as before, because you have lost weight and your body need less energy. On the other hand, it will still need as many vitamins and antioxidants, hence the importance of a balanced and varied diet. My programme is based on a number of diets, including the Zone diet, but the important thing is for the patient to adopt a new dietary style that is compatible with his or her way of living and desire to lose weight.
3) Changing your dietary behaviour or Why do I eat?
Psychological, cognitive behavioural assistance sometimes works, but a few tips can already start helping you. A diet is a source of constraints; avoid starting when the situation isn’t right. Get everything in your favour to start slimming. If you don’t feel ready for a change, motivational maintenance sessions may help you decide.
Here are a few interesting websites:
- www.mloz.be
- brochures about sport and diet - www.gros.org
- think tank on obesity and being overweight - www.mangerbouger.be
CORRECTING YOUR BODY SHAPE BY ENDERMOLOGY, RADIOFREQUENCY, MESOTHERAPY OR LIPOSUCTION:
Certain parts of the body are particularly resistant to all diets: belly, “love handles”, outer thighs, inside of the knees, etc.
To force them to melt away at the same time as the upper body, combining two techniques is especially effective: Endermology – once or twice a week and Mesotherapy – once a week or every fortnight. For more in-depth remodelling, liposculpture may resolve the problem permanently (provided you avoid regaining a lot of weight).
The options for treatment: chin, arms, breasts (men), belly, hips, buttocks, thighs, knees and ankles.
Do not hesitate to contact our Centre on +32 (0)65 630 630 for more information about our personalised diets.