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NUTRITION

About Nutriumph Nutrition

"I was born and raised on the French Riviera. Our cuisine is very much influenced by the Mediterranean countries and meals are always colorful with a touch of sun. Growing up with a Mom athlete, I was taught how to balance meals and eat healthy without actually dieting. My Mom would always say that balancing meals throughout the week is key. After moving to the U.S 5 years ago, I have noticed that the eating habits here in America were totally different than what I was used to. With the fast foods at every corner and everything that I've heard in the past about American food, I was truly afraid to gain a substantial amount weight. Thankfully enough I kept the same figure I had back in France because of my good overall eating habits (merci Maman!).  

Nutriumph Nutrition is for me to share my experience as a French woman and my knowledge about food and nutrition to help others stay healthy just by changing a few things in their routine."

- Nadege Bellissan, President of Nutriumph

 

Find tips and tricks to maintain your figure, stabilize your weight and stay healthy all year long by visiting our 'How the French do it' section. 

Meal Plans

All Natural

No Gimmicks

Easy to Follow

For those who need to lose weight, we have worked with a reputable nutritionist back in France to help us create different meal plans that adapt to your weight loss needs. Whether you want to drop weight fast to fit in your wedding gown or you just need to build muscle and tone up we have a plan for you. Take a look at our Nutriumph Nutrition Meal Plans below

I need to...

...Lose weight fast

Lose up to 10lbs in just 7 days with the Nutriumph 28 day KETOG meal plan

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...Get leaner and tone up

The perfect PALEO protein based plan to lose weight while keeping your muscles

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...Balance my diet

Lose weight progressively and stay healthy on the long run with our VEGAN meal plan

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How the French do it

"Why are French women so lean?", "I just came back from Paris and there are no fat people there". That's what I hear quiet often and I am here to tell you why. 

 

  • About the French food

 

What do French people eat? 

The French paradox is to stay slim on a "no-deprivation" diet. French cuisine is full of delicacies that make your heart melt. Yet we never lose our good sense in front of all these temptations. Nothing is too calorific as long as you eat it in small portions. If I had to compare our food to the U.S., it is true that we keep it natural and simple. Produces are mostly organic, meat is grass fed and poultry free range. France also sells a lot less processed, high fructose corn syrup, GMO food than America. Therefor, we are able to build higher quality and healthier meals. 

We still indulge on pastries, bread, cheese and delicatessen (charcuterie) but moderately. We fry very rarely and prefer steaming, grilling or roasting our ingredients. In South of France, we consume lots of what we call "vegetables of the sun" such as tomatoes, eggplants, zucchinis, bell peppers, onions and carrots; and lots of grilled meat and fish. Always cooking with olive oil (yes oil! Because a little good fat goes a long way. It is essential for satiety and brain health) and we use tons of herbs and spices for flavor (basil, thyme, rosemary, sage, cilantro, "Italian herbs", paprika, ground pepper, cayenne pepper, curry, cumin, etc...)

Home cooking sure is the best way to control your portions and to know exactly what's in your plate. You can then manage the amount of fat, salt and sugar you put into your meal and know the quality of the ingredients and produces you're about to consume. It is also more cost effective than eating out. Your wallet will thank you. 

 

So we do eat a little bit of everything in France, and even though the quality of the food itself can help people stay lean, the secret comes essentially from the way we eat it and from our living habits. 

 

  • The French living habits

How they eat?

French people are not necessarily thinner because of their food choices, but rather because of their habits. 

This is a cultural thing and it kind of goes against the notion that the nutritionists in America have ingrained in us. The notion that we must eat every two or three hours to keep our blood sugar “stable.” Obviously this is not working.

French people sit down and have breakfast: a small coffee with a touch of brown sugar and some fruits, a little bit of bread buttered with jam or a croissant. That’s it! We eat two or three meals a day and we don’t (or rarely) snack. Typically it’s 8am for breakfast, 12pm for lunch and 7pm for dinner. We usually don’t eat anything between lunch and dinner. 

Try eating only in the morning, then at 12pm, and again at 6 or 7pm; no evening snacks and no snacking between meals. If you feel like you want something, have a glass of water, some tea, a fruit or a yogurt etc ... 

You will find that perhaps you’re not eating enough at lunch so that you’re too hungry for dinner. Maybe you’re not eating enough for dinner so you’re ravenously hungry for breakfast. When you restrict yourself to two or three meals a day, you figure out the proper quantities in order to maintain your energy throughout the day. 

Now I’m all about the healthy snacking, however this can be overdone too. French nutritionist, Dr Cabestany, often tells her clients to eat when they are actually hungry. Meaning, when you feel that sensation in your belly to eat. Why? You digest your food far better when your body is actually ASKING for food. Ignoring these signals and constantly eating those salty nuts not only puts on weight due to excess calories but weakens those digestive secretions. So if you must snack, do so when you are actually hungry and not because it is "snack time". 

Breakfast is the most important meal of the day, it should provide 50% of your daily nutritional needs. Then lunch should be consistent but not as hearty as breakfast. Lunch should cover 30% of your daily nutritional needs. Then dinner covers the 20% left. Eating light at night is a must to maintain the figure you want.

This is how your calorie intake should be spread out: 

BREAKFAST

LUNCH

DINNER

Controlling the food portions throughout the day is important but it is also key to have a balance over the week. You can indulge on a nice and rich dinner with your friends but you will have a lean lunch and a soup for dinner the day after. Don't stress yourself over how many calories you had that day and try to see the general intake over the week.  

French are known for their love for food, but keep portions small. We tend to walk a lot, and tend to have a more balanced approach to life (and nutrition). And yes, we don’t guzzle a lot of soda or eat junk food every day. But overall, I think it has a lot more to do with how we eat rather than what we eat. We have a lot less access to fast foods, take outs and drive thru. Making it more difficult to eat on the go (I have never seen anyone eating and driving, before I came to the U.S!) We then cook more and eat home with family, taking the time to truly appreciate the food and its flavors. That's one thing that is also highly recommended by all nutritionists in France: TAKE THE TIME TO EAT! Chew well, eat slowly, savor your food. It takes your brain from 15 to 20 minutes to get the information that your stomach is full. If you eat too fast, your brain doesn't have time to process the information and you end up eating a lot more than you should have. Just sit down and enjoy your food and you will finish your meal feeling satisfied. 

RECAP: 

  • Control your portions 

  • Eat 2 to 3 meals a day 

  • Avoid snacking

  • Cook with good fats (olive oil, coconut oil)

  • Select fresh and natural ingredients

  • Cook more, eat out less

  • Don't eat late at night, last meal should be no later than 8pm

  • Chew a lot and eat slowly, take your time. You will feel satisfied faster and won't need to eat as much

  • Fast food is not to ban but it has to stay occasional

  • A little bit of real sugar is better than lots of fake sweetener

  • Avoid processed food, GMO and high fructose corn syrup 

  • Move: less driving, more walking, take the stairs..

  • Indulge once in awhile to avoid frustration