If a large number of studies highlight the protective role of certain foods, they are often controversial. Today, only a few risk factors are the subject of consensus.

A balance is must

Above all, a good balanced diet is essential. Thus, it is important to have a varied diet. Try as much as possible of the diverse contents of your plate. Moreover, it is necessary that your diet meets your needs. You need to adjust what you eat to your metabolism (see our application Calculate your calorie needs), your physical activity and your general condition (pregnancy, diabetes …) to avoid excess.

Fruits and vegetables first!

Your best allies in the fight against cancer, these are the fruits and vegetables. Over the past 30 years, more than 250 studies have evaluated the relationship between these plants and this pathology. 80 have found a protective effect unequivocally. According to most studies, people who consume too few have a risk 1.5 to 2 times more likely to develop cancer. This effect could be explained by the action of different components: fiber, vitamins, polyphenols … Several studies put forward including the role of antioxidants such as beta-carotene, vitamins C and E and selenium.

Smokers beware!

But these protective effects of plants depend on many factors. They can sometimes change dramatically by all individuals and environmental factors. Thus the most famous example is that of beta-carotene. They are antioxidant compounds found in tomatoes or peppers. All studies emphasized their role in protecting against tumors. Scientists have therefore tried * to give supplements to smokers … Instead of protecting them, this has increased cases of lung cancer! Therefore the relative benefits of fruits and vegetables by the case!

Choose your allies

You must consume between 400 and 800 g per day plant. As stated by the Campaign Secretariat of Health of November 2001, this corresponds to 5 fruits and vegetables per day minimum. Purchased fresh, they bring all their nutritional qualities. But you can also buy canned or frozen. Some fruits and vegetables have a protective role specifically highlighted by recent studies:

Tomatoes, peppers, carrots …

… And all other pigmented vegetables. These vegetables are extremely rich in carotene, the antioxidant whose protective properties are studied for many years.

Broccoli, Brussels sprouts, cauliflower …

… And all other varieties of crucifers. Several studies attribute to them a preventive role in the onset of breast or other female hormones.

Cereals, prunes, peas …

… And all foods that contain fiber. Because they play a role “admittedly controversial” in preventing colon cancer.

And do not forget to eat in all cases at least five fruits and vegetables per day!

This scheme allows losing weight more quickly, since a certain proportion of calories from each meal is not considered. Moreover, thanks to the satiating effect of fiber, it would be easier to follow.

Presented as totally different from all other “diets”, The plan as proposed is still a low calorie diet, with all the restrictions that implies (particularly on foods high in fat and simple sugars). It requires the use of additional fibers +, some may not appreciate.

The increase in fiber is not always well tolerated in terms tract. It is necessary to proceed gradually (although this is not the standard approach in a diet), if one wants to avoid intestinal upset: bloating, gas pains.

This scheme should never be followed by people with diverticula or intestinal problems.

Products for weight loss are they the panacea in the system?

Presentations are many and varied. Sold in supermarkets, pharmacy and by mail, it is not always easy to find.

Most Popular: Meal Replacements

Meal replacements, by regulation, must be both low in calories “to lose weight” but sufficiently balanced to supply the body with the nutrients essential to the functioning of the body (vitamins, minerals …).

These alternatives do not cons-medically indicated if their use does not exceed 3 to 4 weeks consecutively.

They are interesting when they are used as part of comprehensive measures that combine a sport and varied diet. They are also useful to alleviate the excesses of the holidays or to anticipate the future too.

Single Job

Meal replacements, such as their name suggests, can be eaten instead of breakfast, lunch, dinner or a snack.

They have the advantage of being easy to use. Rather than skip a meal or snack in a hurry on your desk or kitchen table, it is easier and certainly more balanced eating this type of product.

However, they do not replace all the food of the day. The common foods should always be on the menu.

When used in place of a meal, the substitute must be supplemented by fruit and milk to obtain balanced and satiating meals.

High Protein Products: do not use isolation

These products contain about 80% protein, very low in fat and carbohydrates. They are not balanced in terms of nutrition and cannot by themselves constitute a meal. The common foods such as vegetables, fruits, dairy products (milk, cheese) and bread must be systematically associated with these products.

Complete protein diet: the very specific indications

No way to use these products without medical supervision. The plan protein diet using pure proteins are exclusively reserved for really obese people, for which conventional low calorie diets do not or more results. Mostly, however, these plans are carried through a hospital drug supplementation with vitamins and minerals to avoid nutrient deficiency.

While reading Labeling

From a regulatory standpoint, there are two categories of products:

• The products presented as a replacement in under a low-calorie diet, one or several meals. The caloric value of a meal should be between 200 and 400 kcal;

• Food depleted in carbohydrates or lipids and possibly enriched in protein, usually eaten as snacks.

If the brands comply with this regulation, some unscrupulous manufacturers do not hesitate to do anything.

The regulation of these products, both in their composition and labeling, is very strict. And you can not write anything on the label. Read them carefully and the instructions. And you learn to beware of ads that guarantee you miraculous weight loss of several pounds in a few days …