Against water retention: 10 food tips Are you squeezed by your clothes at the end of the day? Are your legs swollen? Are you bothered by 1 to 2 pounds that come and go with the menstrual cycle? Don’t worry: it’s water! Whatever the cause of your fluid retention, your diet can play a key role. Here are ten easy-to-follow tips. Set aside the salt shaker Lesel (sodium chloride ) retains the liquids in the cells. Consumed as excess , it inflates. To reduce consumption of salt :
- taste before salting,
- are spiced and flavored.
- Focus on diuretic fruits and vegetables
Leek, artichoke, zucchini, fennel , cucumber, melon, watermelon, red fruits… Seasonal fruits and vegetables are rich in potassium and fiber which contribute to elimination and diuresis. Track down hidden salt in all its forms We limit the salt consumed in its hidden forms: cold meats , cheeses , ready meals , cubic broths. As an aperitif, we forget the peanuts , pistachios and other exotic cocktails intended for the aperitif that are full of salt: 1 g of salt for a handful of 40 g! Revolutionize your picnics Chips, sausage… all are on the list of the most salty foods! We prefer cold meats, hard-boiled eggs, chewable vegetables and fresh fruit. We also think of figs, raisins, rich in potassium, diuretic.US ! Reconnect with naturalness All processed products, even sweet, contain salt, but also additives that would cause intolerance, at the digestive level, responsible for retention. We prefer homemade and basic foods, and we limit the dishes prepared for troubleshooting by checking that they contain less than 1 g per serving (400 mg of sodium). Vary the legumes the legumes(also called pulses ) are full of nutrients: proteins, B vitamins, iron, magnesium… So, in addition to the classic lentils, think of red and white beans, flageolets, split peas.
Drink water throughout the day
Contrary to popular belief, there is a reduction in water consumption and water retention. Good hydration of the body favors a better elimination of toxic substances by the urines. Ideally , there are eight glasses of water, distributed throughout the day Choosing the right fats Rather than foods rich in saturated fats (butter, cream, cold meats, etc.), we prefer those rich in omega-3 , such as fatty fish (salmon, herring, mackerel, etc.) and oils from nuts, soya, rapeseed, wheat germ (2 to 3 tablespoons per day)… These unsaturated fatty acids with anti-inflammatory properties are essential for the balance of our metabolism and the proper functioning of our defenses. Cooking with vegetable oils Use rapeseed, nut or olive oil for your dishes and avoid peanut and palm oils which contain more saturated fatty acids. Olive oil is nutritionally interesting and can be heated without being degraded. If you don’t like this oil, choose rapeseed oil, which can be heated.
Eat enough protein
Any deficiency in proteins generates a metabolic regulation favorable to water retention. It is recommended to eat eaten today animal proteins (meat, fish, eggs) and / or vegetable (cereals, dry vegetables) to cover your daily needs (0.83 gparkilodepoidscorporeal). Lose weight Do you want to lose weight and don’t really know how to go about it? To lose weight permanently, it is better to make some food adjustments and some exercises rather than depriving yourself unnecessarily. You can successfully lose a few pounds on two conditions: change your eating habits and increase your physical activity. If you do not do any physical exercise today, it is not necessarily a question of doing sports , but a daily walk or a little swimming each week can already do a lot. Warning ! If you need to lose five pounds or more, go see a doctor or dietitian because you need regular monitoring.