Eating less isn't always the solution. Metabolism can slow down, portions may not be filling enough, or meals might be too far apart. Limiting the approach to diet, or even to the foods consumed, is insufficient. Several factors can influence weight, such as sleep, stress, hormones, a history of dieting, and the consumption of certain medications. You need to view the adoption of healthy lifestyle habits holistically.

They can lead to rapid weight loss, but this is mainly due to water loss. Furthermore, these Types of diets are not suitable for everyone. On the other hand, reducing added sugars and ensuring a distribution of carbohydrate sources (grains) throughout different meals is an excellent idea! The important thing is to have a balanced diet that can be maintained long-term. Any restrictive approach is not sustainable over time.

Intermittent fasting may work for some people, but it's not a miracle cure. In the latest studies, reported weight loss after a year was similar to a calorie-reduced approach. So, it all depends on the quality of the meals consumed, current dietary routines, and whether these eating schedules are suitable.

Yes and no! Counting can help some people become aware of their intake. However, it can increase food anxiety or lead to an unhealthy relationship with food for others. Furthermore, many people don't know the number of calories they should aim for daily or aim for inadequate amounts. A flexible and non-strict approach often yields better results for implementing long-term habits.

Hormonal changes menopause influence weight distribution. An approach personalized Focusing on protein, fiber, and physical activity, more muscle activity is recommended.

Diets that are too strict can slow down your metabolism. The body then regains what it has lost. A return to «old» habits is also to blame. A lasting change in habits is more effective for avoiding weight regain and the «yo-yo» effect on weight. Online training This topic might interest you!  

Everyone progresses at their own pace. Lasting changes are often noticeable after a few weeks. Slow and steady weight loss means implementing realistic and sustainable dietary changes over time.

Yes. Cortisol influences appetite, emotional eating, and abdominal fat. Stress, like sleep and physical activity, are pillars of healthy lifestyle habits.

Yes. Water, physical activity, hormones, and the consumption of salt, sugar, fat, and alcohol can cause weight to fluctuate by several pounds or kilograms per day. That's why you shouldn't weigh yourself every day! Too many factors influence it!

Several foods can help counteract bloating.

Examples: ginger, peppermint (if no reflux or heartburn), fermented foods (yogurt, kefir, sourdough), probiotics, ground flaxseed, smaller, more frequent meals throughout the day, low-FODMAP foods.

There can be several causes of constipation.

Examples: lack of fiber, insufficient hydration, sedentary lifestyle, stress, schedule changes, certain medications, certain food intolerances.

Tired of being constipated? This Online training It's for you!

Avoid irritating foods (e.g., coffee, fried foods, very fatty foods, alcohol, very sugary foods, spicy foods). Focus on soluble fiber (oats, oat bran, flax and chia seeds, sweet potato, quinoa, psyllium).

Tired of dealing with diarrhea? This Online training It's for you!

Yes and no! Added too quickly to the diet, fiber can cause symptoms. A gradual increase + good hydration is essential. Also, depending on the type of fiber and your symptoms, some cause more symptoms. A personalized approach is essential !

Lactose intolerance is assessed based on symptoms. The presence of bloating, gas, stomachaches, cramps, and/or diarrhea after consuming them strongly suggests intolerance. Observing symptoms after a few days of eliminating dairy products can help confirm this.

Yes, in people with a IBS (Irritable Bowel Syndrome). Several nutritional approaches are possible for IBS. The effectiveness of a low-FODMAP diet is well-documented scientifically and clinically. However, this protocol should be supervised and we must be accompanied to apply it well.

Gastric reflux has several causes. From a dietary perspective, large meals, fatty or sugary foods, coffee, alcohol, mint, chocolate, the amount of liquid consumed with meals, and meal timing can be causes. Several nutritional solutions can help manage it all. Schedule an appointment with a nutritionist from the team.

Yes, depending on the symptoms! Probiotics can help some people, especially for irritable bowel syndrome or when taking antibiotics (managing associated symptoms). Their effectiveness remains very individual!

It depends on individual tolerance. With lactose intolerance, yes! It is important to ensure that plant-based drinks contain protein and are fortified to provide the necessary calcium and vitamin D intake!

Several nutritional tests are possible: a food diary with foods consumed and symptoms, the elimination of certain suspected foods over a short period, and a nutrition consultation.

Several key foods promote a more balanced microbiome. Focusing on fiber, vegetables, fruits, legumes, and fermented foods are good examples to include in our diet. Getting adequate sleep, managing stress, and engaging in regular physical activity are other beneficial habits.

Yes, the microbiome is involved in weight management. It plays a role in mechanisms related to appetite, absorption, and inflammation.

You want to understand all the mechanisms: this training It's for you!

Yes. Their effectiveness on «bad» bacteria also affects «good» bacteria. Using probiotics during treatment helps counteract this phenomenon. Foods that benefit the microbiota also help restore the level of «good» bacteria.

There can be physical symptoms that indicate an imbalanced microbiome. Bloating, irregular bowel movements, food intolerances, fatigue, or frequent infections are examples. An unbalanced diet, disturbed sleep, and excessive stress also promote an imbalance of bacteria.

It's variable, and science isn't yet clear on the subject. It seems to be anywhere from a few days to a few weeks, depending on the dietary changes made. Consistency in habits appears to be the key!

Yes, in excess! High sugar consumption (especially added sugars) seems to promote «bad» bacteria as well as inflammation.

Yes! It promotes key foods for a healthy microbiome. A vegetarian diet is rich in vegetables, fruits, fiber, and plant-based proteins!

Looking for vegetarian meal ideas to incorporate: this menu It's for you!

Several foods contribute to inflammation. Ultra-processed foods, fried foods, excess added sugar, processed meats, excessive alcohol, and highly refined oils are examples.

In excess, yes. Sugar increases inflammatory markers, especially when it's in the form of added sugars (e.g., sugary drinks, ultra-processed foods, commercial desserts/candies). The sugars found in fruits do not have these impacts on inflammation.

You would like more details on sugars and inflammation: this blog post It's for you!

The Mediterranean diet is one of the most well-documented. It works through fiber, omega-3s, and antioxidants.

You wish to incorporate the Mediterranean diet into your menus: this tool It's for you!

No. In current science, studies do not demonstrate links between dairy consumption and inflammation. If some report benefits after cutting it out, an intolerance or sensitivity may have been present in those individuals.

On this subject, some studies even show that fermented dairy products, such as yogurt and kefir, can have an anti-inflammatory effect through their benefits on gut bacteria.

There are a few blood markers to assess a person's inflammation (e.g., CRP). In clinical practice, certain symptoms seem to be associated with inflammation. Fatigue, pain, swelling, or digestive issues can be signs.

In adequate quantities, no problem! Coffee is not considered inflammatory and even contains antioxidants.

Yes. Chronic cortisol increases inflammation throughout the body. Stress management is an essential component of reducing inflammation.

All fruits are adequate since they contain fiber. Those rich in antioxidants are particularly interesting, such as berries (blueberries, strawberries, raspberries, blackberries, cranberries), citrus fruits, cherries, apples, and grapes.

It depends! Some people report quick benefits (e.g., 1 to 2 weeks) after dietary changes, while others notice improvements later (e.g., 1 to 2 months).

Yes, by adapting a personalized diet, rich in beneficial foods and tailored to the symptoms. The nutritionists are the food specialists!

Chicken, fish, eggs, tofu, legumes, dairy products, tempeh, nuts and seeds.

Tofu, tempeh, lentils, chickpeas, quinoa, edamame.

Regardless of the source, the important thing is to have a sufficient intake for satiety (20–30 g per meal).

Ideally 20 to 30 g to support energy and reduce cravings.

Yes, they increase satiety and stabilize blood sugar.

Eggs, legumes, tofu, cottage cheese, Greek yogurt, nuts, fortified milk.

They can be helpful in a pinch, but ideally, choose those with simple ingredients.

Yes, within 1 to 2 hours for optimal recovery.

Yes: 6–7 g per egg + excellent nutrients.

Yes, especially when combined with other sources.

Vitamin D, omega-3, probiotics, iron (if deficient), B12 for vegetarians.

There is no miracle supplement. Diet and lifestyle habits are essential.

Yes, they help reduce inflammation and support cardiovascular health.

If used for specific symptoms, yes. Otherwise, not always necessary.

It depends: vitamin D with a meal, magnesium in the evening, iron on an empty stomach (if tolerated).

Certain forms (glycinate) can help with muscle relaxation.

Food remains a priority: vitamins + fiber + antioxidants + unique synergy.

Protein shake, stir-fried vegetables with protein, omelet, meal soup, full salad.

Opt for ready-to-eat foods: cut vegetables, pre-marinated tofu, rotisserie chicken, legumes.

Yes: economical, practical, and easy to balance.

Healthy foods front and center, snacks visible, vegetables ready.

Cook proteins, grains, and vegetables and assemble throughout the week.

Protein + carbs: protein smoothie, Greek yogurt + fruit, rice bowl + tofu.

½ plate vegetables, ¼ protein, ¼ whole grains.

Simple, colorful, varied textures, familiar ingredients.

Planning, proper storage, anti-waste recipes.

Liquid or light meals: protein smoothies, soups, yogurt.

Hormones decrease, reducing metabolism and altering fat distribution.

Omega-3, vitamin B6, magnesium, fiber, reduce added sugar, and caffeine.

Anti-inflammatory foods, fiber, omega-3s, reduction of irritating foods.

Yes. Data shows that soy is safe and beneficial for the heart.

Regular protein, whole grains, hydration, nutritious snacks.

Less refined sugar, more omega-3s, fruits, and vegetables.

Iron, Vitamin D, Calcium, B12 (depending on situation), Omega-3.

It can be more sensitive for some women; the approach must be personalized.

Yes, especially around menstruation and menopause.

Yes, with customized strategies to reduce symptoms.

Reducing sugar, alcohol, and ultra-processed foods can decrease PMS symptoms. Adding fiber, magnesium, omega-3s, and protein stabilizes energy and mood.

Yes. Flaxseeds contain lignans, fiber, and omega-3s that support hormonal balance, especially in women who are premenopausal or menopausal.

Yes. Reducing sugar and high glycemic index foods can decrease hormonal acne. Adding omega-3s and anti-inflammatory foods supports skin health.

No. Soy is safe for most people. It can even help stabilize hormones thanks to natural phytoestrogens.

It can support energy and metabolism, but does not replace medical treatments. Selenium, iodine, and zinc play a role in thyroid function.

Some can help, but it all depends on the person. A nutritional assessment helps determine what is truly necessary.

Stress, sleep, insulin resistance, and hormonal fluctuations influence weight. The goal in nutrition is to stabilize habits rather than imposing severe restrictions.

Increasing soluble fiber (oats, legumes, chia), decreasing saturated and ultra-processed fats, and incorporating omega-3s can help reduce LDL cholesterol.

Yes. The DASH diet, rich in vegetables, fruits, legumes, whole grains, and low-sodium products, is one of the most effective.

Yes. Soy proteins and their fibers contribute slightly to the reduction of LDL cholesterol.

Engaging in physical activity, incorporating healthy fats, and avoiding smoking increases HDL.

A diet rich in fiber and antioxidants helps reduce inflammation and plaque formation.

It can contain antioxidants, but the protective effect is often overestimated. Alcohol should still be consumed in moderation.

Not always. Some are high in sugar or additives. Quality fat is often more beneficial than low-fat versions.

Vitamin B12, iron, calcium, zinc, iodine, omega-3, and vitamin D should be considered depending on dietary habits.

Yes. Soy is rich in protein, natural phytoestrogens, and beneficial nutrients. It is safe for most people.

Yes, if planning is adequate. Essential nutrients should be monitored by a professional.

Some are nutritious, others highly processed. Reading labels and prioritizing simple foods is ideal.

They can be just as effective when well combined and consumed in sufficient quantities.

A plant-based diet rich in fiber and antioxidants can help reduce inflammation in some people.

Yes. All vegans should take a B12 supplement.

Celiac disease is an intolerance to gluten (a protein found in wheat, barley and rye), which leads to characteristic alterations in the mucosa of the small intestine, causing malabsorption. A strict gluten-free diet is essential in celiac disease.

Inflammatory bowel disease (IBD) is a chronic disease that causes inflammation in the small or large intestine. The most common forms are Crohn's disease and ulcerative colitis. IBD causes gastrointestinal symptoms such as abdominal pain and cramps, diarrhea, blood in the stool and bloating. Treatment includes medication and dietary changes to improve symptom management.

Among the large family of white blood cells, mast cells are characterized by their content of chemical mediators such as serotonin, histamine, tryptase and heparin.

The intestinal microbiota is a complex and fascinating ecosystem of microorganisms living inside the body. Most of the microbes in the gastrointestinal tract reside in the large intestine, with the remainder found mainly in the small intestine and stomach. The intestinal microbiota is made up of bacteria, viruses, fungi, protists, archaea and other microorganisms essential to health and well-being.

This is a mucus secreted by the cells of the intestinal wall. Its purpose is to lubricate the intestines, thus facilitating transit during the digestion process. This mucus protects the stomach from the acidity of the gastric juice needed to break down food. In the event of dysbiosis, intestinal mucus may be altered.

The mucosa is the innermost layer of the gastrointestinal tract. It surrounds the lumen of the tract and comes into direct contact with the digested food (chyme). The mucosa itself is composed of three layers, including the epithelium.

A neurotransmitter and hormone, noradrenaline is important for attention, sleep, learning and emotions. In its role as a hormone, it contributes to the contraction of blood vessels, thus increasing heart rate.