Cinq façons de faire le plein sans trop manger

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Mais à mesure que les jours raccourcissent et que les nuits rallongent, beaucoup d’entre nous recherchent instinctivement des aliments plus copieux, réconfortants et satisfaisants. Nous avons dressé une liste de cinq aliments pour vous aider à traverser les mois d’hiver sans vous tromper.\u003c/p\u003e\r\n\u003ch2\u003eQu’est-ce qui rend les aliments ’satisfaisants’\u0026nbsp;?\u003c/h2\u003e\r\n\u003cp\u003eIl existe plusieurs raisons pour lesquelles certains aliments sont plus satisfaisants que d’autres. Les aliments qui fournissent des protéines peuvent vous aider à vous rassasier, car les protéines sont plus longues à digérer que les graisses ou les glucides.\u003csup\u003e1\u003c/sup\u003e C’est ce qui donne aux protéines leur résistance.\u003cbr\u003e\r\n\u003cbr\u003e\r\nSaviez-vous qu’une petite quantité de graisses insaturées dans un repas peut aider à se sentir rassasié\u0026nbsp;? C’est parce que la graisse ralentit la vitesse à laquelle votre estomac se vide. Les aliments riches en fibres peuvent également vous aider à vous rassasier de plusieurs manières. Un type de fibre ajoute du volume aux aliments sans ajouter de calories.\u003csup\u003e2\u003c/sup\u003e Le deuxième type ralentit la vitesse à laquelle votre estomac se vide, ce qui peut vous aider à vous sentir rassasié plus longtemps.\u003csup\u003e3\u003c/sup\u003e\u003cbr\u003e\r\n\u003cbr\u003e\r\nLes aliments riches en eau ou contenant beaucoup d’air peuvent également contribuer à la satiété.\u003csup\u003e4\u003c/sup\u003e En effet, ils ajoutent du volume (sans ajouter une seule calorie). La plupart d’entre nous ont tendance à déterminer notre satiété personnelle à partir d’un volume défini de nourriture, qui ne varie pas vraiment d’un repas à l’autre.\u003csup\u003e5\u003c/sup\u003e Si un aliment tire une partie de son volume des fibres, de l\u0027air ou de l\u0027eau, il prendra de la place dans votre estomac et contribuera à vous sentir rassasié.\u003c/p\u003e\r\n\u003ch2\u003eŒufs\u003c/h2\u003e\r\n\u003cp\u003eIls sont très polyvalents et conviennent parfaitement comme plats principaux et/ou collations tout en étant délicieux.. Les protéines sont plus rassasiantes que les graisses ou les glucides et un seul œuf fournit près de sept grammes de protéines pour moins de 70 calories.\u003csup\u003e1\u003c/sup\u003e Si vous prenez une omelette blanche, chaque blanc d’œuf vous apporte environ trois grammes de protéines pour 20 calories.\u003csup\u003e6\u003c/sup\u003e\u003cbr\u003e\r\n\u003cbr\u003e\r\n\u003cb\u003eRendez-le encore plus satisfaisant\u0026nbsp;:\u003c/b\u003e\u0026nbsp;Ajoutez des légumes ou des crudités. Leur teneur en eau et en fibres vous aidera à vous rassasier. Préparez une collation copieuse en ajoutant des légumes à une omelette ou en coupant un œuf dur sur des tranches de tomates fraîches.\u003c/p\u003e\r\n\u003ch2\u003eAvoine\u003c/h2\u003e\r\n\u003cp\u003eL\u0027avoine est une source riche en fibres solubles.\u003csup\u003e6\u003c/sup\u003e Les fibres solubles peuvent rendre les aliments plus nourrissants et même ralentir le temps de digestion, car elles gonflent et s\u0027épaississent au contact d\u0027un liquide.\u003csup\u003e3\u003c/sup\u003e\u003cbr\u003e\r\n\u003cbr\u003e\r\n\u003cb\u003eRendez-le encore plus satisfaisant\u0026nbsp;: \u003c/b\u003eAjoutez des protéines et/ou un corps gras sain (comme le beurre d’amande). Essayez de cuisiner des flocons d\u0027avoine dans du lait ou du lait de soja. Une fois que c\u0027est fait, retirez du feu et incorporez un peu de protéine en poudre.\u003c/p\u003e\r\n\u003ch2\u003eSoupe de haricots\u003c/h2\u003e\r\n\u003cp\u003eLes haricots sont une excellente source de fibres hydrosolubles et ont l’avantage supplémentaire de contenir des protéines. Un bol de soupe aux haricots noirs peut fournir 15 grammes de protéines végétales bonnes pour la forme.\u003csup\u003e6\u003c/sup\u003e\u003cbr\u003e\r\n\u003cbr\u003e\r\n\u003cb\u003eRendez-le encore plus satisfaisant\u0026nbsp;: \u003c/b\u003ePréparez une salade de légumes mélangés avec un filet d\u0027huile d\u0027olive en accompagnement. Les fibres de la salade composée et les graisses insaturées de l\u0027huile d\u0027olive complèteront la tenue de la soupe déjà composée de protéines et de fibres.\u003cbr\u003e\r\n\u003c/p\u003e\r\n\u003ch2\u003eShake protéiné à la framboise\u003c/h2\u003e\r\n\u003cp\u003eUn shake protéiné à base de poudre de protéines, de lait ou de lait de soja et de framboises peut vous rassasier car il contient des protéines et des fibres.\u003csup\u003e3\u003c/sup\u003e\u003cbr\u003e\r\n\u003cbr\u003e\r\n\u003cb\u003eRendez-le encore plus satisfaisant\u0026nbsp;:\u003c/b\u003e Ajoutez des glaçons à votre shake et mélangez pendant quelques minutes pour un shake à la texture plus épaisse et encore plus crémeux.\u003c/p\u003e\r\n\u003ch2\u003eYaourt façon ’yaourt à la grecque’, sans matière grasse\u003c/h2\u003e\r\n\u003cp\u003eLe yaourt à la grecque peut contenir deux fois plus de protéines que le yaourt traditionnel. Une portion individuelle contient 15 grammes de protéines et moins de 100 calories. Dites non aux yaourts pré-sucrés et ajoutez votre propre édulcorant : vous ajouterez probablement beaucoup moins de sucre que le fabricant ! Le yaourt est excellent seul, mais il est fantastique lorsqu\u0027il est ajouté aux soupes et aux smoothies pour une texture plus crémeuse et un apport supplémentaire en protéines.\u003csup\u003e6\u003c/sup\u003e\u003cbr\u003e\r\n\u003cbr\u003e\r\n\u003cb\u003eRendez-le encore plus satisfaisant\u0026nbsp;:\u003c/b\u003e Garnir le yaourt de baies riches en fibres. Optez pour la sarriette et mélangez du yaourt nature à la grecque avec du concombre haché, de la carotte et des poivrons rouges et saupoudrez de sel et de poivre noir.\u003c/p\u003e\r\n\u003cp\u003e\u003ci\u003e\u003csup\u003e1\u003c/sup\u003eDhillon et coll. (2016). J Acad Nutr Diet, 116(6):968-83\u003cbr\u003e\r\n \u003csup\u003e2\u003c/sup\u003eThomas, Erdman, \u0026amp; Burke (2016). J Acad Nutr Diet, 116(3), 501-528.\u003cbr\u003e\r\n \u003csup\u003e3\u003c/sup\u003eSoliman (2019). Nutrients, 11(5)\u003cbr\u003e\r\n \u003csup\u003e4\u003c/sup\u003eGoetze et al. (2007). Am. J. Physiol. Gastrointest. Liver Physiol. 292(1), G11-G17.\u003cbr\u003e\r\n \u003csup\u003e5\u003c/sup\u003eFiszman et al. (2014). Food Res Int, 62, 551-560.\u003cbr\u003e\r\n \u003csup\u003e6\u003c/sup\u003eUSDA, FoodData Central\u003c/i\u003e\u003c/p\u003e\r\n","url":"https://www.herbalife.com/fr-be/ressources-d-informations-sur-le-bien-etre/articles/cinq-fa-ons-de-faire-le-plein-sans-trop-manger","dateModified":"2024-01-19T12:35:32.254Z","datePublished":"2023-10-18T22:00Z","articleSection":"Contrôle de poids"},{"@type":"WebPage","url":"https://www.herbalife.com/fr-be/ressources-d-informations-sur-le-bien-etre/articles/cinq-fa-ons-de-faire-le-plein-sans-trop-manger","@id":"https://www.herbalife.com/fr-be/ressources-d-informations-sur-le-bien-etre/articles/cinq-fa-ons-de-faire-le-plein-sans-trop-manger","name":"Cinq façons de faire le plein sans trop 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data-cmp-link-accessibility-text="opens in a new tab" data-cmp-data-layer-enabled data-cmp-data-layer="{"article-detail-page-2dd655b14a":{"@type":"hn-one/components/structure/article-detail-page","repo:modifyDate":"2024-01-19T12:35:32Z","dc:title":"Cinq façons de faire le plein sans trop manger","dc:description":"Nous avons dressé une liste de cinq aliments pour vous aider à vous sentir rassasié e sans vous tromper.","xdm:template":"/conf/hn-one/settings/wcm/templates/article-detail-page","xdm:language":"fr-BE","xdm:tags":["Weight Management"],"repo:path":"/content/hn-one/fr-be/wellness-resources/articles/five-ways-to-fill-up-without-overeating.html"}}" data-content-author="Susan Bowerman, M.S., R.D., CSSD, CSOWM, FAND - Directrice Senior, Formation Nutrition et Vice-présidente du Comité Diététique Herbalife " data-content-publish-date="18 octobre 2023" data-content-category-id="content-type:goal/healthy-weight" data-content-name="Cinq façons de faire le plein sans trop manger" 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href="/fr-be/u/category/par-types/complements-alimentaires/bien-etre-digestif" data-link-level="3" data-cmp-clickable-custom-sub-header>Bien-être digestif</a> </li> <li data-menu-link-id="navigation-308c771afd-item-d6598fe7ea" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/bien-etre-du-coeur" data-node-path="emea/e-a/france/en/products/by-type/vitamins-and-supplements/heart-health" data-node-name="heart-health" href="/fr-be/u/category/par-types/complements-alimentaires/bien-etre-du-coeur" data-link-level="3" data-cmp-clickable-custom-sub-header>Bien-être du coeur</a> </li> <li data-menu-link-id="navigation-308c771afd-item-942ff29c00" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/bien-etre-mental" href="/fr-be/u/category/par-types/complements-alimentaires/bien-etre-mental" data-link-level="3" data-cmp-clickable-custom-sub-header>Bien-être mental</a> </li> <li data-menu-link-id="navigation-308c771afd-item-8609c14664" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/soutien-immunitaire" data-node-path="emea/e-a/france/en/products/by-type/vitamins-and-supplements/immune-support" data-node-name="immune-support" href="/fr-be/u/category/par-types/complements-alimentaires/soutien-immunitaire" data-link-level="3" data-cmp-clickable-custom-sub-header>Soutien immunitaire</a> </li> <li data-menu-link-id="navigation-308c771afd-item-bf55236cf1" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/soutien-au-metabolisme" data-node-path="emea/e-a/france/en/products/by-type/vitamins-and-supplements/weight-management" data-node-name="weight-management" href="/fr-be/u/category/par-types/complements-alimentaires/soutien-au-metabolisme" data-link-level="3" data-cmp-clickable-custom-sub-header>Soutien au métabolisme</a> </li> <li data-menu-link-id="navigation-308c771afd-item-1f81c6c40e" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/soutien-ossature-dentition" data-node-path="emea/e-a/france/en/products/by-type/vitamins-and-supplements/bone-joint-health" data-node-name="bone-joint-health" href="/fr-be/u/category/par-types/complements-alimentaires/soutien-ossature-dentition" data-link-level="3" data-cmp-clickable-custom-sub-header>Soutien ossature et dentition</a> </li> <li data-menu-link-id="navigation-308c771afd-item-c756ca8563" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/soutien-de-la-vision" href="/fr-be/u/category/par-types/complements-alimentaires/soutien-de-la-vision" data-link-level="3" data-cmp-clickable-custom-sub-header>Soutien de la vision </a> </li> <li data-menu-link-id="navigation-308c771afd-item-8e61be2883" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/bien-etre-au-feminin" data-node-path="emea/e-a/france/en/products/by-type/vitamins-and-supplements/womens-health" data-node-name="womens-health" href="/fr-be/u/category/par-types/complements-alimentaires/bien-etre-au-feminin" data-link-level="3" data-cmp-clickable-custom-sub-header>Bien-être au féminin</a> </li> <li data-menu-link-id="navigation-308c771afd-item-9c1ae591db" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/bien-etre-au-masculin" data-node-path="emea/e-a/france/en/products/by-type/vitamins-and-supplements/mens-health" data-node-name="mens-health" href="/fr-be/u/category/par-types/complements-alimentaires/bien-etre-au-masculin" data-link-level="3" data-cmp-clickable-custom-sub-header>Bien-être au masculin</a> </li> <li data-menu-link-id="navigation-308c771afd-item-7f17b641ad" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/beaute-de-la-peau" data-node-path="emea/e-a/france/en/products/by-type/vitamins-and-supplements/skin-health" data-node-name="skin-health" href="/fr-be/u/category/par-types/complements-alimentaires/beaute-de-la-peau" data-link-level="3" data-cmp-clickable-custom-sub-header>Beauté de la peau</a> </li> <li data-menu-link-id="navigation-308c771afd-item-f369e4d95b" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/complements-alimentaires/produits-pour-enfants" data-node-path="emea/e-a/belgium/en/products/by-type/food-supplements/skin-well-being" data-node-name="skin-well-being" href="/fr-be/u/category/par-types/complements-alimentaires/produits-pour-enfants" data-link-level="3" data-cmp-clickable-custom-sub-header>Produits pour enfants</a> </li> </ul> </li> <li data-menu-link-id="navigation-308c771afd-item-c0698b6c54" class="nav-main-item nav-main-expand"> <a class="nav-main-link nav-main-expand-link" data-adl-cta-linkurl="/fr-be/u/category/par-types/visage-corps" data-node-path="emea/e-a/france/en/products/by-type/skin-body-and-hair" data-node-name="skin-body-and-hair" href="/fr-be/u/category/par-types/visage-corps" data-link-level="2" data-cmp-clickable-custom-sub-header>Visage et corps</a> <ul class="nav-main-items nav-main-expand-content" data-menu-main-id="navigation-308c771afd-item-c0698b6c54" data-cmp-clickable-custom-sub-sub> <li data-menu-link-id="navigation-308c771afd-item-b92a2cdb32" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/visage-corps/soins-visage" data-node-path="emea/e-a/france/en/products/by-type/skin-body-and-hair/skin-care" data-node-name="skin-care" href="/fr-be/u/category/par-types/visage-corps/soins-visage" data-link-level="3" data-cmp-clickable-custom-sub-header>Soins visage</a> </li> <li data-menu-link-id="navigation-308c771afd-item-5b2074ab9d" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/visage-corps/soins-corps" data-node-path="emea/e-a/france/en/products/by-type/skin-body-and-hair/body-care" data-node-name="body-care" href="/fr-be/u/category/par-types/visage-corps/soins-corps" data-link-level="3" data-cmp-clickable-custom-sub-header>Soins corps</a> </li> <li data-menu-link-id="navigation-308c771afd-item-461c08480a" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/visage-corps/soins-cheveux" data-node-path="emea/e-a/france/en/products/by-type/skin-body-and-hair/hair-care" data-node-name="hair-care" href="/fr-be/u/category/par-types/visage-corps/soins-cheveux" data-link-level="3" data-cmp-clickable-custom-sub-header>Soins cheveux</a> </li> </ul> </li> <li data-menu-link-id="navigation-308c771afd-item-554c0948d8" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-types/accessoires" href="/fr-be/u/category/par-types/accessoires" data-link-level="2" data-cmp-clickable-custom-sub-header>Accessories</a> </li> </ul> </li> <li data-menu-link-id="navigation-308c771afd-item-27f1b71072" class="nav-main-item nav-main-expand"> <a class="nav-main-link nav-main-expand-link" data-adl-cta-linkurl="#" data-node-path="emea/e-a/france/en/products/by-need" data-node-name="by-need" href="#" data-link-level="1" data-cmp-clickable-custom-sub-header>Par besoins</a> <ul class="nav-main-items nav-main-expand-content" data-menu-main-id="navigation-308c771afd-item-27f1b71072" data-cmp-clickable-custom-sub-sub> <li data-menu-link-id="navigation-308c771afd-item-f610a98572" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/all-products" data-node-path="emea/e-a/france/en/products/by-need/all-products" data-node-name="all-products" href="/fr-be/u/category/all-products" data-link-level="2" data-cmp-clickable-custom-sub-header>Tous les produits</a> </li> <li data-menu-link-id="navigation-308c771afd-item-49ec68a493" class="nav-main-item nav-main-expand"> <a class="nav-main-link nav-main-expand-link" data-adl-cta-linkurl="/fr-be/u/category/par-besoins/controle-de-poids" data-node-path="emea/e-a/france/en/products/by-need/healthy-weight" data-node-name="healthy-weight" href="/fr-be/u/category/par-besoins/controle-de-poids" data-link-level="2" data-cmp-clickable-custom-sub-header>Contrôle de poids</a> <ul class="nav-main-items nav-main-expand-content" data-menu-main-id="navigation-308c771afd-item-49ec68a493" data-cmp-clickable-custom-sub-sub> <li data-menu-link-id="navigation-308c771afd-item-ae749e1b97" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/controle-de-poids/substituts-de-repas" data-node-path="emea/e-a/france/en/products/by-need/healthy-weight/meal-replacement" data-node-name="meal-replacement" href="/fr-be/u/category/par-besoins/controle-de-poids/substituts-de-repas" data-link-level="3" data-cmp-clickable-custom-sub-header>Substituts de repas</a> </li> <li data-menu-link-id="navigation-308c771afd-item-dcbe1169bc" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/controle-de-poids/boosts-en-proteines" data-node-path="emea/e-a/france/en/products/by-need/healthy-weight/protein-boosters" data-node-name="protein-boosters" href="/fr-be/u/category/par-besoins/controle-de-poids/boosts-en-proteines" data-link-level="3" data-cmp-clickable-custom-sub-header>Boosts en protéines</a> </li> <li data-menu-link-id="navigation-308c771afd-item-26d054f8a9" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/controle-de-poids/encas-proteines" data-node-path="emea/e-a/france/en/products/by-need/healthy-weight/protein-boosters" data-node-name="protein-boosters" href="/fr-be/u/category/par-besoins/controle-de-poids/encas-proteines" data-link-level="3" data-cmp-clickable-custom-sub-header>Encas protéinés</a> </li> <li data-menu-link-id="navigation-308c771afd-item-f6330ac5ef" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/controle-de-poids/hydratation" data-node-path="emea/e-a/france/en/products/by-need/healthy-weight/hydration" data-node-name="hydration" href="/fr-be/u/category/par-besoins/controle-de-poids/hydratation" data-link-level="3" data-cmp-clickable-custom-sub-header>Hydratation</a> </li> <li data-menu-link-id="navigation-308c771afd-item-7ca2f92e19" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/controle-de-poids/energie-metabolisme" data-node-path="emea/e-a/france/en/products/by-need/healthy-weight/energy-and-metabolism" data-node-name="energy-and-metabolism" href="/fr-be/u/category/par-besoins/controle-de-poids/energie-metabolisme" data-link-level="3" data-cmp-clickable-custom-sub-header>Énergie et métabolisme</a> </li> </ul> </li> <li data-menu-link-id="navigation-308c771afd-item-3fbe053ef0" class="nav-main-item nav-main-expand"> <a class="nav-main-link nav-main-expand-link" data-adl-cta-linkurl="/fr-be/u/category/par-besoins/performance" data-node-path="emea/e-a/france/en/products/by-need/fitness-and-performance" data-node-name="fitness-and-performance" href="/fr-be/u/category/par-besoins/performance" data-link-level="2" data-cmp-clickable-custom-sub-header>Performance</a> <ul class="nav-main-items nav-main-expand-content" data-menu-main-id="navigation-308c771afd-item-3fbe053ef0" data-cmp-clickable-custom-sub-sub> <li data-menu-link-id="navigation-308c771afd-item-5e64df6810" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/performance/prise-de-masse-musculaire" href="/fr-be/u/category/par-besoins/performance/prise-de-masse-musculaire" data-link-level="3" data-cmp-clickable-custom-sub-header>Prise de masse musculaire</a> </li> <li data-menu-link-id="navigation-308c771afd-item-bb02f91fb5" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/performance/hydratation" href="/fr-be/u/category/par-besoins/performance/hydratation" data-link-level="3" data-cmp-clickable-custom-sub-header>Hydratation</a> </li> <li data-menu-link-id="navigation-308c771afd-item-750c6f0f57" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/performance/energie" href="/fr-be/u/category/par-besoins/performance/energie" data-link-level="3" data-cmp-clickable-custom-sub-header>Energie</a> </li> <li data-menu-link-id="navigation-308c771afd-item-7695c45cf6" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/performance/recuperation" href="/fr-be/u/category/par-besoins/performance/recuperation" data-link-level="3" data-cmp-clickable-custom-sub-header>Récupération</a> </li> <li data-menu-link-id="navigation-308c771afd-item-cf08632091" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/performance/endurance" href="/fr-be/u/category/par-besoins/performance/endurance" data-link-level="3" data-cmp-clickable-custom-sub-header>Endurance</a> </li> </ul> </li> <li data-menu-link-id="navigation-308c771afd-item-e7296965b8" class="nav-main-item nav-main-expand"> <a class="nav-main-link nav-main-expand-link" data-adl-cta-linkurl="/fr-be/u/category/par-besoins/sport" href="/fr-be/u/category/par-besoins/sport" data-link-level="2" data-cmp-clickable-custom-sub-header>Sport</a> <ul class="nav-main-items nav-main-expand-content" data-menu-main-id="navigation-308c771afd-item-e7296965b8" data-cmp-clickable-custom-sub-sub> <li data-menu-link-id="navigation-308c771afd-item-7d0b31f6c0" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/sport/proteines" href="/fr-be/u/category/par-besoins/sport/proteines" data-link-level="3" data-cmp-clickable-custom-sub-header>Protéines</a> </li> <li data-menu-link-id="navigation-308c771afd-item-e6a1215463" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/sport/energie" href="/fr-be/u/category/par-besoins/sport/energie" data-link-level="3" data-cmp-clickable-custom-sub-header>Énergie</a> </li> <li data-menu-link-id="navigation-308c771afd-item-97878ce85a" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/sport/hydratation" href="/fr-be/u/category/par-besoins/sport/hydratation" data-link-level="3" data-cmp-clickable-custom-sub-header>Hydratation</a> </li> </ul> </li> <li data-menu-link-id="navigation-308c771afd-item-42ff35f150" class="nav-main-item nav-main-expand"> <a class="nav-main-link nav-main-expand-link" data-adl-cta-linkurl="/fr-be/u/category/par-besoins/nutrition-au-quotidien" data-node-path="emea/e-a/france/en/products/by-need/daily-nutrition" data-node-name="daily-nutrition" href="/fr-be/u/category/par-besoins/nutrition-au-quotidien" data-link-level="2" data-cmp-clickable-custom-sub-header>Nutrition au quotidien</a> <ul class="nav-main-items nav-main-expand-content" data-menu-main-id="navigation-308c771afd-item-42ff35f150" data-cmp-clickable-custom-sub-sub> <li data-menu-link-id="navigation-308c771afd-item-eb9b1bd4be" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/nutrition-au-quotidien/proteines" data-node-path="emea/e-a/france/en/products/by-need/daily-nutrition/protein" data-node-name="protein" href="/fr-be/u/category/par-besoins/nutrition-au-quotidien/proteines" data-link-level="3" data-cmp-clickable-custom-sub-header>Protéines</a> </li> <li data-menu-link-id="navigation-308c771afd-item-0f6aab9983" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/nutrition-au-quotidien/complements-alimentaires" data-node-path="emea/e-a/france/en/products/by-need/daily-nutrition/vitamins-and-supplements" data-node-name="vitamins-and-supplements" href="/fr-be/u/category/par-besoins/nutrition-au-quotidien/complements-alimentaires" data-link-level="3" data-cmp-clickable-custom-sub-header>Compléments alimentaires</a> </li> <li data-menu-link-id="navigation-308c771afd-item-f9efd6c029" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/nutrition-au-quotidien/hydratation" data-node-path="emea/e-a/france/en/products/by-need/daily-nutrition/hydration" data-node-name="hydration" href="/fr-be/u/category/par-besoins/nutrition-au-quotidien/hydratation" data-link-level="3" data-cmp-clickable-custom-sub-header>Hydratation</a> </li> <li data-menu-link-id="navigation-308c771afd-item-17e0aaf40e" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/nutrition-au-quotidien/energie" data-node-path="emea/e-a/france/en/products/by-need/daily-nutrition/energy" data-node-name="energy" href="/fr-be/u/category/par-besoins/nutrition-au-quotidien/energie" data-link-level="3" data-cmp-clickable-custom-sub-header>Énergie</a> </li> <li data-menu-link-id="navigation-308c771afd-item-38e5987c2a" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/nutrition-au-quotidien/vegan" data-node-path="emea/e-a/france/en/products/by-need/daily-nutrition/energy" data-node-name="energy" href="/fr-be/u/category/par-besoins/nutrition-au-quotidien/vegan" data-link-level="3" data-cmp-clickable-custom-sub-header>Vegan</a> </li> </ul> </li> <li data-menu-link-id="navigation-308c771afd-item-794f64c3f2" class="nav-main-item nav-main-expand"> <a class="nav-main-link nav-main-expand-link" data-adl-cta-linkurl="/fr-be/u/category/par-besoins/soutien-cible" data-node-path="emea/e-a/france/en/products/by-need/targeted-health" data-node-name="targeted-health" href="/fr-be/u/category/par-besoins/soutien-cible" data-link-level="2" data-cmp-clickable-custom-sub-header>Soutien ciblé</a> <ul class="nav-main-items nav-main-expand-content" data-menu-main-id="navigation-308c771afd-item-794f64c3f2" data-cmp-clickable-custom-sub-sub> <li data-menu-link-id="navigation-308c771afd-item-e02377808e" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/soutien-cible/bien-etre-digestif" data-node-path="emea/e-a/france/en/products/by-need/targeted-health/digestive-health" data-node-name="digestive-health" href="/fr-be/u/category/par-besoins/soutien-cible/bien-etre-digestif" data-link-level="3" data-cmp-clickable-custom-sub-header>Bien-être digestif</a> </li> <li data-menu-link-id="navigation-308c771afd-item-9dc250f987" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/soutien-cible/bien-etre-du-coeur" data-node-path="emea/e-a/france/en/products/by-need/targeted-health/heart-health" data-node-name="heart-health" href="/fr-be/u/category/par-besoins/soutien-cible/bien-etre-du-coeur" data-link-level="3" data-cmp-clickable-custom-sub-header>Bien-être du coeur</a> </li> <li data-menu-link-id="navigation-308c771afd-item-0152d5b709" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/soutien-cible/bien-etre-mental" href="/fr-be/u/category/par-besoins/soutien-cible/bien-etre-mental" data-link-level="3" data-cmp-clickable-custom-sub-header>Bien-être mental</a> </li> <li data-menu-link-id="navigation-308c771afd-item-2802da76d8" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/soutien-cible/soutien-immunitaire" data-node-path="emea/e-a/france/en/products/by-need/targeted-health/immune-support" data-node-name="immune-support" href="/fr-be/u/category/par-besoins/soutien-cible/soutien-immunitaire" data-link-level="3" data-cmp-clickable-custom-sub-header>Soutien immunitaire</a> </li> <li data-menu-link-id="navigation-308c771afd-item-3fc3db8293" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/fr-be/u/category/par-besoins/soutien-cible/soutien-au-metabolisme" data-node-path="emea/e-a/france/en/products/by-need/targeted-health/stress-management-relaxation-and-sleep-support" 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class="nav-link--wrapper"> <a class="nav-link nav-expand-link" tabindex="0" data-adl-cta-linkurl="#" href="#" data-link-level="1" data-cmp-clickable-custom-sub-header-mob>Par types</a> <span class="nav-link--next"></span> </div> <ul class="nav-items nav-expand-content" role="tree" data-cmp-clickable-custom-sub-sub-mob> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/fr-be/u/category/all-products" href="/fr-be/u/category/all-products" data-link-level="2" data-cmp-clickable-custom-sub-header-mob>Tous les produits</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item nav-expand"> <div class="nav-link--wrapper"> <a class="nav-link nav-expand-link" tabindex="0" data-adl-cta-linkurl="/fr-be/u/category/par-types/shakes" href="/fr-be/u/category/par-types/shakes" data-link-level="2" data-cmp-clickable-custom-sub-header-mob>Shakes</a> <span class="nav-link--next"></span> </div> <ul class="nav-items 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data-cmp-clickable-custom-sub-header-mob>Visage et corps</a> <span class="nav-link--next"></span> </div> <ul class="nav-items nav-expand-content" role="tree" data-cmp-clickable-custom-sub-sub-mob> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/fr-be/u/category/par-types/visage-corps/soins-visage" href="/fr-be/u/category/par-types/visage-corps/soins-visage" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Soins visage</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/fr-be/u/category/par-types/visage-corps/soins-corps" href="/fr-be/u/category/par-types/visage-corps/soins-corps" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Soins corps</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" 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srcset="/dmassets/regional-reusable-assets/emea/images/li-woman-eggs-toast-emea.jpg:desktop-w1248h533-234?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1140px)" srcset="/dmassets/regional-reusable-assets/emea/images/li-woman-eggs-toast-emea.jpg:desktop-w1248h533-234" /> <source media="(min-width:640px)" srcset="/dmassets/regional-reusable-assets/emea/images/li-woman-eggs-toast-emea.jpg:tablet-w664h356-186?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:640px)" srcset="/dmassets/regional-reusable-assets/emea/images/li-woman-eggs-toast-emea.jpg:tablet-w664h356-186" /> <source media="(min-width:1px)" srcset="/dmassets/regional-reusable-assets/emea/images/li-woman-eggs-toast-emea.jpg:mobile-w343h356-096?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1px)" srcset="/dmassets/regional-reusable-assets/emea/images/li-woman-eggs-toast-emea.jpg:mobile-w343h356-096" /> <img src="/dmassets/regional-reusable-assets/emea/images/li-woman-eggs-toast-emea.jpg" alt="Femme tenant une assiette avec des toasts aux œufs" class="cmp-image__image" loading="lazy"/> </picture> <meta itemprop="caption" content="Femme tenant une assiette avec des toasts aux œufs"/> </div> </div> </div> <div class="cmp-articles-detail__article"><div class="articles article-detail"> <div class="cmp-article-detail"> <p class="cmp-article-detail-category">Contrôle de poids</p> <div class="cmp-article-detail-content"> <h1 class="cmp-article-detail-content__title">Cinq façons de faire le plein sans trop manger</h1> <p class="cmp-article-detail-content__details">Susan Bowerman, M.S., R.D., CSSD, CSOWM, FAND - Directrice Senior, Formation Nutrition et Vice-présidente du Comité Diététique Herbalife <span class="hlicon-dot"></span>18 octobre 2023</p> </div> </div> </div> </div> <div class="cmp-articles-detail__container"><div class="container responsivegrid"> <div id="container-138981d916-143dcb38-0abd-4f4d-bd41-a646f2567550" class="cmp-container"> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header-6a40ad4b-ac49-47b7-b039-875190948a22"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>C'est agréable de se sentir rassasié et satisfait à la fin d'un repas, surtout si vous pouvez le faire sans trop manger. Mais à mesure que les jours raccourcissent et que les nuits rallongent, beaucoup d’entre nous recherchent instinctivement des aliments plus copieux, réconfortants et satisfaisants. Nous avons dressé une liste de cinq aliments pour vous aider à traverser les mois d’hiver sans vous tromper.</p> <h2>Qu’est-ce qui rend les aliments ’satisfaisants’ ?</h2> <p>Il existe plusieurs raisons pour lesquelles certains aliments sont plus satisfaisants que d’autres. Les aliments qui fournissent des protéines peuvent vous aider à vous rassasier, car les protéines sont plus longues à digérer que les graisses ou les glucides.<sup>1</sup> C’est ce qui donne aux protéines leur résistance.<br /> <br /> Saviez-vous qu’une petite quantité de graisses insaturées dans un repas peut aider à se sentir rassasié ? C’est parce que la graisse ralentit la vitesse à laquelle votre estomac se vide. Les aliments riches en fibres peuvent également vous aider à vous rassasier de plusieurs manières. Un type de fibre ajoute du volume aux aliments sans ajouter de calories.<sup>2</sup> Le deuxième type ralentit la vitesse à laquelle votre estomac se vide, ce qui peut vous aider à vous sentir rassasié plus longtemps.<sup>3</sup><br /> <br /> Les aliments riches en eau ou contenant beaucoup d’air peuvent également contribuer à la satiété.<sup>4</sup> En effet, ils ajoutent du volume (sans ajouter une seule calorie). La plupart d’entre nous ont tendance à déterminer notre satiété personnelle à partir d’un volume défini de nourriture, qui ne varie pas vraiment d’un repas à l’autre.<sup>5</sup> Si un aliment tire une partie de son volume des fibres, de l'air ou de l'eau, il prendra de la place dans votre estomac et contribuera à vous sentir rassasié.</p> <h2>Œufs</h2> <p>Ils sont très polyvalents et conviennent parfaitement comme plats principaux et/ou collations tout en étant délicieux.. Les protéines sont plus rassasiantes que les graisses ou les glucides et un seul œuf fournit près de sept grammes de protéines pour moins de 70 calories.<sup>1</sup> Si vous prenez une omelette blanche, chaque blanc d’œuf vous apporte environ trois grammes de protéines pour 20 calories.<sup>6</sup><br /> <br /> <b>Rendez-le encore plus satisfaisant :</b> Ajoutez des légumes ou des crudités. Leur teneur en eau et en fibres vous aidera à vous rassasier. Préparez une collation copieuse en ajoutant des légumes à une omelette ou en coupant un œuf dur sur des tranches de tomates fraîches.</p> <h2>Avoine</h2> <p>L'avoine est une source riche en fibres solubles.<sup>6</sup> Les fibres solubles peuvent rendre les aliments plus nourrissants et même ralentir le temps de digestion, car elles gonflent et s'épaississent au contact d'un liquide.<sup>3</sup><br /> <br /> <b>Rendez-le encore plus satisfaisant : </b>Ajoutez des protéines et/ou un corps gras sain (comme le beurre d’amande). Essayez de cuisiner des flocons d'avoine dans du lait ou du lait de soja. Une fois que c'est fait, retirez du feu et incorporez un peu de protéine en poudre.</p> <h2>Soupe de haricots</h2> <p>Les haricots sont une excellente source de fibres hydrosolubles et ont l’avantage supplémentaire de contenir des protéines. Un bol de soupe aux haricots noirs peut fournir 15 grammes de protéines végétales bonnes pour la forme.<sup>6</sup><br /> <br /> <b>Rendez-le encore plus satisfaisant : </b>Préparez une salade de légumes mélangés avec un filet d'huile d'olive en accompagnement. Les fibres de la salade composée et les graisses insaturées de l'huile d'olive complèteront la tenue de la soupe déjà composée de protéines et de fibres.<br /> </p> <h2>Shake protéiné à la framboise</h2> <p>Un shake protéiné à base de poudre de protéines, de lait ou de lait de soja et de framboises peut vous rassasier car il contient des protéines et des fibres.<sup>3</sup><br /> <br /> <b>Rendez-le encore plus satisfaisant :</b> Ajoutez des glaçons à votre shake et mélangez pendant quelques minutes pour un shake à la texture plus épaisse et encore plus crémeux.</p> <h2>Yaourt façon ’yaourt à la grecque’, sans matière grasse</h2> <p>Le yaourt à la grecque peut contenir deux fois plus de protéines que le yaourt traditionnel. Une portion individuelle contient 15 grammes de protéines et moins de 100 calories. Dites non aux yaourts pré-sucrés et ajoutez votre propre édulcorant : vous ajouterez probablement beaucoup moins de sucre que le fabricant ! Le yaourt est excellent seul, mais il est fantastique lorsqu'il est ajouté aux soupes et aux smoothies pour une texture plus crémeuse et un apport supplémentaire en protéines.<sup>6</sup><br /> <br /> <b>Rendez-le encore plus satisfaisant :</b> Garnir le yaourt de baies riches en fibres. Optez pour la sarriette et mélangez du yaourt nature à la grecque avec du concombre haché, de la carotte et des poivrons rouges et saupoudrez de sel et de poivre noir.</p> <p><i><sup>1</sup>Dhillon et coll. (2016). J Acad Nutr Diet, 116(6):968-83<br /> <sup>2</sup>Thomas, Erdman, & Burke (2016). J Acad Nutr Diet, 116(3), 501-528.<br /> <sup>3</sup>Soliman (2019). Nutrients, 11(5)<br /> <sup>4</sup>Goetze et al. (2007). Am. J. Physiol. Gastrointest. Liver Physiol. 292(1), G11-G17.<br /> <sup>5</sup>Fiszman et al. (2014). 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