Eliminating festive overeating

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Extract from the article: After overeating, particularly during the festive season, especially in terms of fat, sugar and alcohol, it's no surprise that the health balance shows an imbalance in favour of the disease. You need to take immediate action while your body is still

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After overeating, particularly during the festive season, especially in terms of fat, sugar and alcohol, it's no surprise that the health balance shows an imbalance in favour of the disease. You need to take immediate action while your body is still remembering its previous weight and metabolism. How can you eliminate toxins and excess weight day after day and regain your vitality? Mathieu Kponou Tobossi, Dietotherapist and specialist in food hygiene and quality, proposes a programme to eliminate toxins and boost the metabolism.

The most urgent thing is to rest the digestive and elimination organs, particularly the liver and stomach, which are the most clogged up by excesses. This means, above all, cutting out alcohol, processed products and foods that are too salty, fatty or sweet, reducing starchy foods and controlling and choosing fats carefully. « To lose weight more quickly, eat 100% natural, lean and predominantly plant-based foods. During the first few days, your plate should be gradually enriched with animal proteins (in reasonable quantities) to boost energy expenditure and starchy foods, which are slowly assimilated, to regulate appetite and food intake, as well as foods rich in micronutrients that speed up elimination and encourage the mobilisation of fat reserves: the basis of the diet is fruit and above all vegetables of all kinds, combined with good hydration», emphasises Mathieu Tobossi, Expert in Food Hygiene and Quality. After that, we supplement with a little lean meat and fish, legumes and wholegrain cereals in moderate quantities, and a little vegetable oil (peanut, soya, palm or palm kernel, sesame).

Ease digestion

After overindulgence, the energy metabolism organs become clogged up and slow down. By cleansing your plate, you can make their job easier. Opt only for natural foods. Processed products contain additives, saturated fats and modified sugars that disrupt digestion. Avoid excess salt and sugar as they delay the elimination of waste by retaining water in the tissues. As for sweet products, they tire the pancreas, which is forced to over-secrete insulin. Fats, especially saturated animal fats, increase the workload on the liver. Eat a piece of white meat with green vegetables and a little starch. Then a dairy product. Eat a light supper. Avoid cream, butter, fatty meats, cheeses and cold meats.

Filtering out toxins

Water facilitates the work of the kidneys, flushes out water-soluble toxins, promotes intestinal transit and thins the blood. « The ideal is to stay hydrated throughout the day, preferring still water. Drink at least 2-3 litres a day, with at least half a litre of water every morning when you wake up, away from breakfast, and the rest throughout the day. Opt also for green tea and herbal teas between meals », stresses Mathieu Tobossi Kponou. Prefer soups in the evening, as they hydrate, remineralise the body and, thanks to the combination of water and fibre in vegetables, boost waste elimination. Because the meal is lighter, and you can add a broth at lunchtime. « Squeezed lemon is also a valuable ally in the fight against toxins.  It should be eaten fresh, preferably in the morning. Its citric acid helps the liver to process fats and toxins and regulates blood sugar levels. It also contains antioxidants, particularly vitamin C, which neutralise toxic substances », explains Tobossi Kponou.

Restoring the acid-base balance

Excessive consumption of animal products contributes to acidification of the body and leads to overproduction of uric acid. We need to increase the vegetable component, which has an alkalinising effect, to the detriment of animal products, which are acidifying. At lunch and dinner, eat plenty of vegetables, as they provide little energy but are rich in fibre, vitamins and minerals. In particular, they contain potassium, which helps eliminate sodium and water in the urine. Take two fruits a day; they are diuretic and remineralising. But as they are also sweet, it's best to limit the amount you eat (one piece of fruit = around 150g). The citric acid in lemons is transformed into citrate in the stomach, which contributes to alkalinisation. Pulses are rich in proteins and minerals and, above all, in fibre, which boosts transit and the elimination of toxins. Introduce them in the evening, replacing meat or fish.

Calming inflammation

Acid-base imbalance and excess saturated fats, sugar and alcohol encourage inflammation, which can lead to weight gain. We're banking on anti-inflammatory foods.  « Make an infusion of cloves. Thanks to its synergistic action, this spice actively combats inflammatory conditions.  A portion of oily fish: herring (Mãvi), mackerel (Salomo). They are rich in omega-3 and recommended twice a week. Coconut seed oils, such as soya and pure peanut, for seasoning. They are rich in omega-3. A spoonful with each meal », recommends Tobossi Kponou.

Regenerating the liver

Excesses of fat, alcohol and sugar have put it to the test. After a few days' rest, it's time to give it a boost with foods that boost its activity. Here's what specialist Kponou Tobossi suggests:

Recipe 1: 6 spoonfuls of turmeric + 6 spoonfuls of ginger + 2 spoonfuls of cloves. Make the mixture and keep it with you, using it sparingly on a daily basis.

Recipe 2: 500 g turmeric, 500 g ginger and 200 g cloves. All in powder form. Take 1 to 2 teaspoons morning and evening in a glass of lukewarm water. Use for 10 days to 2 weeks.

Parsley is an excellent drainer for the gall bladder and liver, helping to eliminate toxins and waste products. It has an antibacterial effect on digestive flora. Beetroot contains betaine, a substance with the property of helping digestion and combating the accumulation of fat in the liver. It contains various active ingredients that stimulate bile production. It also contains substances that contribute to the metabolism of sugars and fats. It is best eaten raw.

Rebalancing the intestinal flora

The festive season represents a veritable tsunami for the intestinal bacterial flora. According to Tobossi, «to improve digestion, combat bloating and boost metabolism, you need to nourish and support the flora. More vegetables and fruit rich in prebiotics. Undigested, these specific fibres arrive intact in the colon where bacteria can break them down. The best sources: garlic, beetroot, broccoli, cabbage, chicory, onion, leek; banana, citrus fruit, apple, pear, mango, dried fruit, chickpea, kidney bean, oats. Probiotics for support. These living organisms help with digestion, play a role in the absorption of nutrients and prevent intestinal problems such as bloating, flatulence, constipation and diarrhoea». Wholemeal bread is also preferable.

Boost your metabolism

To do this, focus on protein-rich foods, which require a lot of energy to digest and help maintain muscle mass. Eat a high-protein breakfast. Make sure you have fish for breakfast every morning. Choose white meats and leaner, lower-fat fish. A good portion: 130 g on average. A protein supplement at dinner: one or two eggs or 80 g of lean fish or meat.

Controlling blood sugar levels

For a week, we've reduced our carbohydrate intake to force the body to release carbohydrates. We're increasing our intake of starchy foods, particularly at dinner, but choosing them carefully. Go for brown rice and sweet potatoes. They prevent major fluctuations in blood sugar levels, which are conducive to storage. Semi-wholemeal or wholegrain cereals. Rich in fibre, they are absorbed slowly, provide more of the minerals and vitamins the body needs and keep you full for longer. Alternatively, opt for legumes: thanks to their high fibre content, they are slowly assimilated by the body and provide lasting satiety.

Capitalising on your energy

No more raw food. It's the only way to fill up on vitamin C, essential for energy and immunity. Reintroduce raw vegetables as starters, and steam vegetables. The pigments in coloured fruit and vegetables contain antioxidants that strengthen the body. Aromatic herbs are rich in minerals and vitamin C, while spices are full of protective substances.

Staying the course

Don't let your guard down, or you risk seeing those curves creep back in. Over the next few days and weeks, it's essential to make good resolutions, namely healthy eating habits. Eat a high-protein breakfast with animal proteins, but don't overdo it. The ideal: a portion of 120 to 130 g at lunchtime and a supplement (80 g) at dinner. Give preference to lean meat, and eat red meat twice and oily fish twice a week.

Opt for wholegrain cereals and pulses. These are good sources of energy that don't encourage storage and ensure good transit. A little at each meal, depending on your appetite and activity. If you gain weight again, leave them out at dinner. Fruit and vegetables should be present at every meal, in all their forms, raw and cooked. Limit fruit to two a day. Alcohol and sweet products should be consumed on special occasions and in moderation, with the emphasis on red wine.