How to lose weight with a full stomach at every meal

1% better every day at 11:11am - newsletter #053

I'll stop you all right now, no, it's not by "eating" water and Coke zero. While that may help, it's far from a healthy and viable strategy. I'm not a nutrition expert, nor a professional, but I've been working on the subject since the beginning of the year, and I've learned a lot and especially set up a lot of things that work (for me). So I'm sharing my learning with you and hope it will enlighten you!

Before I start, I find it completely crazy that we are all so ignorant on the subject when it is surely one of the most important things in our lives: we eat every day, several times a day. Our food can be a source of positive energy as well as the source of deadly diseases (obesity, diabetes, cardiovascular diseases, hypertension, strokes, cancers...).

To put it simply, I suggest that you think of nutrition as a video game, where you have to fully understand the principles of Level 1 in order to move on to Level 2. Let's focus today on level 1 if you don't mind!

Imagine that your body needs a number of calories every day to live and function properly. Take a woman (average height and weight) with less than 30 minutes of low activity per day, her daily needs are 1,800 Kcalories.

So if this young woman "eats" 1,800 calories, everything's fine and her body doesn't "move". If she "eats" more, she'll get fatter, if she eats less, she'll lose weight. So far, easy to understand. Note that the important thing is to follow a weekly and not a daily average. For many reasons that I will explain in level 2.

Now imagine that every day you have 1800 "credits" to spend. You can therefore choose to spend your credits throughout the day or in one go. You can also choose to spend your credits on high calorie but low satiety foods or vice versa.

I think you see where I'm going with this. I'll give you two practical examples that should speak to you:

  1. If you practice fasting, so that you eat only 2 meals a day (lunch and dinner for example), then the distribution of your "credits" can be 900 calories (1800/2) per meal. Mathematically, if you eat breakfast, then your distribution will be 600 calories (1800/3). Knowing that (in my experience), we tend to eat well in the morning and at lunchtime, which doesn't leave any "credits" left over for dinner, and that's where it gets out of hand.

  2. The importance of eating "high satiety calories" VS "low satiety calories". To give you an example, 3 days ago I cooked a meal with 900 grams on the plate for less than 1000 calories. Despite my ogre appetite, I had a hard time finishing it! So imagine that you have used a lot of credits, for example 1400 calories, but you still have dinner to make. The best option is to opt for a meal based on "high satiety calories" foods such as broccoli, artichoke, eggplant, zucchini, green beans and of course all forms of salad. You'll finish on a full stomach, while staying within your calorie target. Tip: you can do the opposite and opt for this technique during your lunch if you know that in the evening you have a restaurant with friends for example.

    > I've got a question <

Two "high satiety calories" meals: 1000 calories on the left (chickpeas, peas, edamame, semolina, broccoli, carrots, mint and 2 eggs) and 535 calories on the right (wheat, kale, green lentils, broccoli, edamame, red quinoa, mint, mushrooms and green salad.


ONE TEXT TO SHARE

  • “Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life.” - Steve Jobs (Stanford in 2005)


ONE ARTICLE TO READ

Walking around London, I came across this futuristic new boutique that offers a bracelet to nudge you towards healthier choices, when you're shopping. We're all different because our genetic make-up is different, in fact your DNA is unique to you. This genetic code also determines which foods are good or bad for us.

How does it work?

  1. The DnaCartridge. No white coats here. We put your saliva into our patented cartridge, essentially an entire Lab on a chip.

  2. The NudgeBox. Where the magic happens. The cartridge is activated. Your DNA is extracted, analysed and the data is loaded onto your personalised capsule.

  3. The DnaBand. Choose a colour combination and wear your digital DNA. Your own DNA can now be your guide every time you shop, nudging you towards healthier choices.

  4. The DnaNudge App. Download our App and discover your unique DNA report and DNA-personalised product recommendations.

Personally, I'm a little skeptical. What do you think? (the website)


ONE TV SHOW TO WATCH

Those who know me know that I never watch television and very few TV shows. I am only interested in TV shows with a definite number of episodes to avoid it taking up all my evenings. I loved "Wild Wild Country" (6 episodes), "Chernobyl" (5 episodes) or "The Last dance" (10 episodes).

The Boys 2 is the exception that proves the rule. This TV series is completely crazy, wacky and exciting!


ONE QUESTION TO ASK YOURSELF

  • Who do I know that can help me with this?


ONE WORKOUT (NOT) TO DO

Is it really possible to burn 10,000 calories in a single bike ride? Taking inspiration from Mark Beaumont's ultra endurance riding, Simon and James set the challenge of burning this phenomenal amount of energy in a single ride, in just one day.

Yes, one day.


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