Quels sont les meilleurs snacks à privilégier pour éviter l'obésité?

Il est conseillé de choisir des snacks riches en fibres et en protéines, comme les fruits frais, les légumes coupés avec du houmous, ou des noix non salées. Évitez les collations sucrées et transformées qui peuvent entraîner une surconsommation de calories.

Comment intégrer l'activité physique dans un emploi du temps chargé?

Pour intégrer l'activité physique, essayez de faire de courtes sessions d'exercice de 10 à 15 minutes tout au long de la journée. Utilisez les escaliers au lieu de l'ascenseur, faites des promenades pendant vos pauses, ou choisissez des activités que vous pouvez faire en famille ou entre amis.

Quels suppléments peuvent aider à la gestion du poids?

Des suppléments comme les oméga-3, les probiotiques, et certains extraits de plantes peuvent soutenir la gestion du poids. Cependant, il est essentiel de consulter un professionnel de santé avant de commencer tout supplément pour s'assurer qu'ils conviennent à vos besoins.

Comment gérer les fringales sucrées sans compromettre sa diète?

Pour gérer les fringales sucrées, optez pour des alternatives saines comme des fruits frais ou des yaourts nature avec un peu de miel. Il peut également être utile de s'assurer que vous consommez suffisamment de protéines et de fibres dans vos repas pour rester rassasié plus longtemps.

Comment suivre ses progrès en matière de perte de poids?

Pour suivre vos progrès, utilisez un journal alimentaire pour noter vos repas et vos activités physiques. Vous pouvez également prendre des mesures corporelles ou utiliser une application pour suivre votre poids et vos habitudes, ce qui vous permettra d'ajuster vos efforts si nécessaire.

Quels sont les risques de l'obésité au-delà de la santé physique?

L'obésité peut également avoir des impacts psychologiques, tels que l'anxiété et la dépression. De plus, des études montrent qu'elle peut affecter la qualité de vie et les relations sociales, soulignant l'importance d'une approche holistique dans la gestion du poids.

Comment impliquer sa famille dans un mode de vie sain?

Impliquer votre famille peut se faire en planifiant des repas sains ensemble, en participant à des activités physiques familiales, et en créant un environnement de soutien. Assurez-vous de discuter de l'importance de ces changements pour la santé de chacun.

Quelle est la différence entre obésité androïde et gynoïde?

L'obésité androïde se caractérise par une accumulation de graisse principalement autour de l'abdomen, ce qui est plus risqué pour la santé. En revanche, l'obésité gynoïde se concentre sur les hanches et les cuisses et est généralement considérée comme moins risquée sur le plan cardiovasculaire.

Illustration: Quels sont les conseils pour éviter l'obésité ?

What are some tips for avoiding obesity?

Written by the Phytocea team Reviewed by Phytocea Scientific Advisory Board Editorial credit: Dr. Arnaud BERNARD

• 14 March 2023 • 11 min

Summarize with AI:

For Phytocea by Léa Bathily, dietician

The obesity epidemic has been steadily increasing worldwide since the late 1990s. Lifestyle changes, including the widespread consumption of unhealthy foods and increased sedentary behavior, are the most frequently cited contributing factors. As a multifactorial disease, it would be simplistic to attribute it solely to these two causes. Nevertheless, these are the most accessible levers we can use to prevent and manage this condition. This article covers the fundamentals of nutrition and will help you better understand how diet is one of the most important pillars in addressing obesity.

Let's remember what obesity is.

According to the WHO, obesity is defined as an abnormal or excessive accumulation of fat that is detrimental to health. Today in France, one in two adults is overweight and one in five is obese.

In general, without taking into account any factors other than energy intake and expenditure, here is how our body works.

Energy intake is associated with the fuel necessary for the entire body to function. On the one hand, we have our basal metabolic rate (BMR), which corresponds to our energy needs to ensure the vital functions of our body (breathing, digestion, metabolic reactions, etc.). On the other hand, there are also the needs associated with the level of physical activity (PPA), which is defined as "any bodily movement produced by contraction of skeletal muscles resulting in an increase in energy expenditure." In both cases, these energy needs vary considerably from one person to another depending on their sex, height, and weight, and also change throughout life.

The challenge is to provide the necessary energy to meet these various energy expenditures, no more and no less. This is known as energy balance. When energy intake exceeds expenditure, the balance is disrupted, and the body reacts by storing this excess. This phenomenon manifests as the storage of this energy as fat, leading to overweight and/or obesity. The nutritional solution is to adopt a lower-calorie diet, thus shifting the balance towards lower energy intake relative to expenditure.

How can you tell if you are obese?

Clinically, the most commonly used indicator today is the Body Mass Index (BMI):

BMI < 18.5: Underweight
25 < BMI < 30: Overweight
30 < BMI < 35: Moderate obesity
35 < BMI < 40: Severe obesity
BMI > 40: Morbid obesity

Note that this indicator should be interpreted with caution, as it doesn't take into account the different components of our body. Indeed, fat mass weighs less than lean mass (muscle). Therefore, in the case of someone who exercises frequently and has a high lean mass, the BMI will be skewed.

Waist circumference is therefore a very useful indicator and is also recommended by the French National Authority for Health (HAS) for a BMI between 25 and 30 kg/m². Indeed, a waist circumference of less than 80 cm is recommended for women and less than 94 cm for men. Combined with BMI, this measurement helps determine the type of obesity. Android obesity is characterized by an accumulation of fat mass in the abdomen and is more dangerous. It constitutes a risk factor for the development of cardiovascular disease and type 2 diabetes. Conversely, gynoid obesity is characterized by a distribution of fat mass primarily in the lower part of the body and is more common in women.

To learn more about this condition, we invite you to consult the article: What are the causes and consequences of obesity on health?

How do we know how many calories we should consume per day?

Tips for quickly calculating your energy needs

It is possible to calculate your daily calorie needs. The first step is to determine your basal metabolic rate (BMR). Several formulas exist, including that of Black et al. (1996):

Woman : Kcal = [0.963 x Weight(kg) ^0.48 x Height(m) ^0.50 x Age(year) ^-0.13 ] x (1000/4.1855)
Male : Kcal = [1.083 x Weight (kg) ^0.48 x Height (m) ^0.50 x Age (years) ^-0.13 ] x (1000/4.1855)

Determine your caloric and nutritional needs based on your physical activity.

Once calculated, you also need to determine your level of physical activity. This step isn't always straightforward, and there are calculators designed for this purpose. For an approximate figure, you can refer to the values in the following table:

	Sedentary (mostly seated)	Moderately active	Active	Very active
NAP	1.4	1.6	1.8	2

Thus, the formula for Daily Energy Expenditure (DEJ) is as follows:

DEJ = Basal Metabolic Rate (BMR) x Physical Activity Level (PAL)

It is of course advisable to take this data with a grain of salt, since the NAP is determined in a very approximate way and nothing beats a personalized dietary diagnosis adapted to each individual.

Tips for preparing for weight loss

Now that we've established the basics of how our body works, let's get to the heart of the matter. First, implementing a personalized, low-calorie diet is a long-term process that requires adapting your eating habits over an extended period. Indeed, there's no magic bullet, and for this reason, it's crucial to understand and listen to your body's hunger and satiety signals. Accept that this process will be challenging at times, with periods of setbacks; the key is to get back on track and persevere. Regardless of how long it takes, contrary to popular belief, time will be the key.

It is advisable to be surrounded by both loved ones and healthcare professionals (dietitian, psychologist, nutritionist, etc.).

What diet is suitable for overweight and obesity?

Weight loss generally occurs in two phases. The first is rapid and associated with significant weight loss. Conversely, after three to four months, the body adapts and weight loss tends to stabilize. The foundations of a diet adapted to obesity are based on two parameters: the quality and quantity of nutritional intake. It is essential to consume each food group to provide all the necessary nutrients.

Proteins

Weight loss generally has significant consequences for muscle tissue. Indeed, if appropriate measures aren't taken, lean mass tends to be lost. To prevent this, protein intake is crucial. It's therefore necessary to include good-quality protein in your diet to preserve muscle mass and maintain optimal tone. Protein is found in various sources, including meat, fish, eggs , dairy products, legumes, and whole grains. However, be mindful of certain meats that can be high in fat.

For vegetarians, the necessary protein intake is easily obtained through legumes and grain products. However, it's important to ensure a balanced consumption of these two food groups to obtain a complete intake of essential amino acids .

Lipids

Lipids have long been demonized because they are the most calorie-dense macronutrients. While it's necessary to consume them in appropriate amounts, they shouldn't be completely excluded from the diet. In fact, lipids play numerous roles in our bodies (hormone synthesis, cell membrane structure, vitamin precursors, etc.). There are several types of lipids: saturated fatty acids, which should be limited, and unsaturated or even polyunsaturated fatty acids. The latter are essential in our diet since they are not produced by the body.

Furthermore, obesity is often associated with dyslipidemia, namely an abnormal concentration of cholesterol and triglycerides* in the blood. Omega-3 fatty acids are particularly beneficial in these cases, as they help maintain normal triglyceride and cholesterol levels in the blood. In addition, omega-3s have a preventive effect against the development of cardiovascular, neurological, and vision diseases, which are frequent secondary complications of obesity.

* Triglycerides are a family of lipids that constitute the storage form of fat mass in the body.

Carbohydrates

Carbohydrates primarily serve to provide energy to the body. Their intake should be adjusted according to physical activity. There are two main types: simple carbohydrates, also known as fast-acting sugars, and complex carbohydrates, called slow-acting sugars.

Simple carbohydrates provide a quick, short-term energy boost. These carbohydrates cause a rapid spike in blood sugar before causing a rapid drop. Therefore, foods high in simple carbohydrates have a high glycemic index. The glycemic index of foods is important because an excess of fast-acting sugars (and thus those with a high glycemic index) will lead to their storage as fat. Furthermore, while fruits are rich in simple carbohydrates and are important in a healthy diet due to their high vitamin, mineral, and fiber content, it is advisable not to exceed two servings per day.

Conversely, slow-release carbohydrates cause a gradual and less pronounced rise in blood sugar and provide sustained energy. They are necessary for energy throughout the day and should be consumed several times a day.

It's important to know that hunger is primarily caused by hypoglycemia, meaning an insufficient amount of sugar (more specifically, glucose) in the blood. Therefore, a food with a low glycemic index will maintain stable blood sugar levels over the long term. This satiating property will help delay the feeling of hunger until the next meal. Conversely, consuming foods with a high glycemic index will not provide sustained glucose, so the feeling of hunger will occur sooner.

The fibers

Fiber is a type of carbohydrate that is not digested by our digestive enzymes. It has many functions, including a satiating effect, a real asset for weight loss. It also has the particularity of decreasing the bioavailability of nutrients, meaning it reduces their absorption. This function is useful for limiting the overall calorie intake of a meal, but especially for reducing the absorption of cholesterol and triglycerides, and therefore limiting the risk of dyslipidemia.

Furthermore, it has also been shown that people with obesity generally have an altered gut microbiota. Fiber is a prebiotic, meaning it's a substance digested by the beneficial microorganisms present in our gut. It therefore helps maintain a healthy gut flora.

To better understand the role of the gut microbiota in intestinal comfort, we recommend reading the article: How and why to take care of your microbiota and maintain intestinal comfort by consuming probiotics.

Vitamins and minerals

Vitamins and minerals are found in all food groups, which is why it is necessary not to exclude any of them during weight loss, at the risk of having deficiencies.

Learn more about the risks associated with nutritional deficiencies .

What foods are recommended for people who are overweight?

It is recommended to adopt a Mediterranean-style diet rich in fiber (fruits, vegetables, legumes, whole grains). Fish consumption is preferred over meat consumption, which should be limited to a few times a week. To help you, this table summarizes recommended foods and those to avoid, based on their composition and their benefits or risks to your health.

	To be preferred	To limit
Drinks	Still or sparkling water, herbal tea, tea, coffee	Fruit juices, sodas
Vegetables	All	Fried vegetables, commercially prepared vegetables, industrial soups with more than 1g of fat per 100g
Fruits	All	Fruits in syrup
Cereal products	All uncooked starchy foods, whole grains	Prepared meals based on starchy foods, industrially produced potato-based products
Legumes	All
Meat, Fish, Egg	Lean meat: turkey, skinless chicken, skinless rabbit, roasted white ham, game, All the fish	Cured meats, mutton, lamb, duck breast, fried fish, breaded fish
Dairy products and plant-based alternatives enriched with calcium	Skimmed or semi-skimmed milk, fromage frais or quark (0 to 3.5%), plain yogurt, sugar-free plant-based alternatives	Greek yogurt, drinking yogurt, condensed milk
Cheeses	Cheeses with less than 25% fat: Camembert, fresh goat cheese, Coulommiers, Edam	Cheese with more than 25% fat content: Beaufort, cheddar, Cantal, Gruyère,
Fats	Oilseeds: walnuts, almonds, pistachios (unsalted) Sunflower, olive, and grapeseed oils (rich in omega-6) Rapeseed oil, walnuts (rich in omega-3)	Processed foods, palm and coconut oil, commercial sauces (mayonnaise, béarnaise)
Sweet products	Consume in moderation: sugar, jam, jellies, honey, candied fruit, dried fruit, dark chocolate (minimum 70%)	White chocolate, milk chocolate, industrial biscuits, spreads, pastries, viennoiseries, brioche bread, breakfast cereals

Sugary products have no real nutritional value, so they should be consumed in small quantities. They are, however, tolerated for the pleasure of taste.

The role of physical activity in weight loss

Often overlooked, physical activity is an integral part of the weight loss process. Firstly, it helps maintain lean mass and a high metabolism, which is crucial.

Indeed, during periods of weight loss, the body is deprived of the amount of calories it was initially accustomed to. Our body's first instinct is to "release" its reserves, which leads to a loss of mass. After a certain time, there are two possibilities: either the desired target weight is reached and the weight loss stops, or the target weight is not reached and a plateau phase sets in. In the second scenario, the body has simply adapted to the low-calorie diet and has slowed its metabolism. This is where physical activity comes in. It helps maintain muscle mass, and muscles are energy-intensive. Their increased energy requirement therefore burns calories. The higher the percentage of muscle mass in our body composition, the higher our metabolism.

In addition, physical activity helps increase energy expenditure, creating an energy balance imbalance and thus promoting weight loss. Furthermore, the beneficial effects of physical activity on diabetes and cardiovascular diseases, complications of obesity, have been proven.

It's also important to remember that excess weight impacts the joints, and therefore not all sports activities are necessarily recommended for their preservation (running, for example). It can be beneficial to consult healthcare professionals, such as Adapted Physical Activity (APA) instructors, to develop a fitness routine best suited to your needs.

Phytocea is here to support you in managing obesity.

As mentioned previously, obesity leads to health complications. While the gut flora can indeed be altered, this is not irreversible. Phytocea has developed the Flore Daily food supplement, a symbiotic blend of prebiotics and probiotics specifically formulated to promote intestinal comfort and restore the gut microbiota. Combined with a balanced diet, it provides optimal conditions for healthy intestinal function.

In addition, to address potential dyslipidemia, omega-3 intake is essential, particularly EPA and DHA. Furthermore, the Reference Intakes for the general population are 500 mg of EPA and DHA per day. To maintain normal triglyceride levels, it is recommended to consume 2 to 5 g of EPA and DHA daily. To meet these recommendations, our Omega+ dietary supplement provides 100% of the recommended daily intake of DHA in a single capsule.

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