During a cleanse, OKR Light meals don't represent your entire daily nutritional intake. One meal out of three is your responsibility. The whole point of this meal is to indulge yourself without undoing all the efforts of the cleanse.
In this guide, you'll find all our tips for eating healthy and getting plenty of recipe ideas.
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This short guide will guide you through the intricacies of nutrition and dietetics, giving you the independence you need to create your own healthy, light, and balanced meals.
Myths and misconceptions about nutrition
First, let's start by breaking down some preconceived ideas that might be preventing you from taking care of your diet.
Today, dietetics is a topic discussed as much by the tabloids and social media as it is in medical school. How can we separate fact from fiction? What does science really say? This is what we will explore in the following paragraphs.
Myth 1: Fat, enemy number 1!
This idea was launched in the 80s and 90s with low-fat diets that sparked a wave of enthusiasm in the United States. It is the sugar lobby that largely finances this movement to make "fat" (lipids) the number 1 cause of the obesity epidemic in America. This stigma is made without distinction, as much for saturated and trans fats (aka bad fats) as unsaturated fats (aka good fats). This idea that all lipids are bad still persists today. What is the reality?
The reality is that our bodies have a vital need for fat. It's a macronutrient essential for the body's proper functioning. Lipids are the basis of our hormones, our neurons, they structure our cell walls, and more.
However, it is recognized that not all fats are equal. We often hear about good and bad fats. This categorization differentiates saturated and trans fatty acids (bad fats) from unsaturated fatty acids (good fats). It is advisable to favor good fats, a source of polyunsaturated fatty acids, omega-3, and omega-6 because they protect the cardiovascular system and do not increase bad cholesterol.
Where are bad fats found?: cream, butter, and all animal fats from dairy and meat sources (beef, pork, etc.) and in a few rare plant sources (palm and coconut oil).
Where are good fats found: oilseeds (almonds, walnuts, hazelnuts, peanuts, etc.), olive, rapeseed and sunflower oil, avocado, flax seeds and oil, and in some oily fish such as salmon or mackerel.
In conclusion, fats are essential for the proper functioning of the body, and not all of them should be considered enemies. Making your fat intake, and more generally your entire diet, more plant-based is a sure way to ensure a better-quality fat intake.
Myth 2: Carbohydrates make you fat!
Carbohydrates have recently become the new scapegoat in the diet world. False beliefs are piling up, but very often wrongly. NO, carbohydrates do not make you fat!
Obviously, as with all macronutrients, there are a few basic rules to follow to make carbohydrates a daily ally.
Carbohydrates are our body's main source of energy. During a light program, during which we recommend regular physical activity, carbohydrates will be essential for the successful completion of your workouts.
Also, an insufficient carbohydrate intake will force your body to produce carbohydrates from other molecules stored in the body. It can do this from body lipids (fats), which may be the desired effect, but if the lack of carbohydrates is too great, then the body will draw on protein reserves and mainly from the muscles (which is rarely the desired effect). To avoid this muscle loss, maintain regular physical activity which will stimulate the maintenance of muscle mass and do not deprive yourself of carbohydrates.
As with fats, it's important not to confuse carbohydrates. They're not all equal!
There are two categories:
- Simple carbohydrates, commonly referred to as "sugars," are short molecules that are generally easily absorbed by the body and have a significant impact on blood sugar levels. They are found in table sugar, sweets, cakes, juices, sodas, fruits, and more.
- Complex carbohydrates, on the other hand, are longer molecules that are absorbed more slowly and cause fewer blood sugar spikes. They are found in cereal products (bread, oatmeal, rice, etc.) and legumes (peas, lentils, soy, etc.).
It is strongly recommended to favor complex carbohydrates. Their minimal impact on blood sugar reduces the production of insulin (the hormone responsible for fat storage), thus preventing the formation of fat cells.
Also, the higher the fiber content of a carbohydrate food, the less impact it will have on blood sugar. Indeed, fiber further slows down the absorption of carbohydrates, whether simple or complex.
This is why fruits, sources of simple carbohydrates but also of fiber, have an acceptable impact on blood sugar levels if consumed in reasonable quantities during a Light diet.
Green vegetables can be eaten in large quantities because they are very low in carbohydrates and rich in fiber.
Conversely, processed sugary products (soda, cookies, chocolate bars, confectionery, pastries, fruit juices, etc.) are "pure" sources of simple sugars often accompanied by a high level of saturated fat and without any fiber: a very harmful combination from every point of view which generates a significant spike in blood sugar which is dangerous in the long term and conducive to rapid weight gain.
In conclusion, not only do carbohydrates not make you gain weight, but they also guarantee you the energy you need to get through the day in top physical shape. As long as you know how to recognize quality carbohydrates (rich in fiber and low in simple carbohydrates).
Myth 3: Frozen fruits and vegetables are not nutritious.
It's often said that it's better to eat fresh fruits and vegetables than frozen ones. Is this really true?
Well, studies are clear: this is not true! Based on analyses of the main nutrients present in fruits and vegetables, we see that fresh fruits and vegetables lose a large amount of their vitamins between picking and consumption. Frozen fruits and vegetables, on the other hand, are very often frozen at the place of picking, which has the effect of stabilizing the micronutrients and thus freezing the quantity of nutrients.
Fresh fruits and vegetables therefore do not have more nutritional value than others, and it is very often the opposite. Frozen products also have the advantage of being practical and easier to prepare. Be careful, some frozen products are said to be "prepared" or "cooked", that is to say that spices but also fats and additives may have been added to improve the taste of the product or facilitate its preparation. The caloric and nutritional values of this type of product are not at all those expected for raw fruits and vegetables. Be sure to favor raw and natural frozen fruits and vegetables, you will then be able to consume them without fear.
Myth 4: Protein is only found in meat/fish/eggs.
Present in every cell of your body, proteins play a vital role in your growth, building and renewing your muscles, hair, nails, bones, skin, etc.
Protein intake is often a hot topic when it comes to weight loss. Everyone talks about turkey breast, white fish, egg whites, etc. This leads people to believe that protein is only found in animal sources.
However, there are many more sources of plant-based protein and they are just as good as animal-based sources, and in some cases they are even healthier.
Legumes, especially beans, lentils, soybeans, and chickpeas, are among the top plant-based sources of protein. Grains are also excellent sources of protein, such as oats, rice, bulgur, quinoa, and others.
Although many plants are just as rich in protein as animal products, the quality of the amino acid content is often criticized for plant-based proteins. Indeed, animal proteins, regardless of the source, contain all the essential amino acids (i.e., those we absolutely must obtain through food). Regarding plant-based proteins, there are two families: cereals and legumes.
Grains (wheat, oats, rice, etc.) are deficient in lysine, but rich in methionine. Conversely, legumes (peas, lentils, beans, etc.) are rich in lysine, but deficient in methionine. Therefore, simply vary your diet to obtain a complete amino acid profile. This plant-based balance can obviously be achieved over an entire week. It is not necessary to combine grains and legumes at every meal!
Amino acids are therefore not a real problem when it comes to plant proteins. But more importantly, these proteins have many other benefits that animal proteins do not offer.
Plant-based protein sources are rich in fiber, unlike animal sources, which contain none at all! They therefore significantly reduce the impact of meals on blood sugar levels and reduce the risk of weight gain.
Plant sources (almonds, dried fruits, seeds, etc.) as mentioned above are a source of protective fats (Omega 3, Omega 9). Conversely, animal sources such as meats and cold cuts are very often loaded with saturated fats and very bad for the body.
Another advantage is that foods rich in plant-based protein are often more affordable than products rich in animal protein. Regular consumption of plant-based protein, particularly pulses, is likely to reduce your food budget.
Finally, the consumption of animal protein has a devastating impact on the environment that is well-documented. Beyond their production method, which uses less water and releases less CO2 and methane into the atmosphere, dried vegetables, nuts, and oilseeds do not require refrigeration and are often available in bulk. This drastically reduces the amount of packaging required.
In conclusion, plant-based proteins are everywhere! In terms of the quality of their protein content, they easily rival animal proteins while providing many other nutritional and ecological benefits.
Where to find plant proteins?
Oil fruits:
Walnuts, hazelnuts, almonds, pecans, macadamia nuts, cashews, pistachios, etc.
Legumes:
Lentils, dried beans (kidney beans, black beans, flageolets), broad beans, split peas, chickpeas, soybeans.
The seeds:
Sunflower, soybeans, flax seeds, sunflower seeds, sesame seeds, poppy seeds, pumpkin seeds, hemp seeds etc.
Some cereals:
Oat flakes, bulgur, rye, brown rice, wheat semolina, barley, and buckwheat. These grains are high in protein (containing around 8 to 14 grams of protein per 100 grams of raw product).
What is a free, balanced and light meal?
An OKR Light cleanse involves replacing two meals a day with one low-calorie OKR Light meal, rich in fiber, protein, and appetite-suppressing superfoods.
The two meals to replace are most often breakfast and dinner, but it is entirely possible to replace breakfast and lunch.
So, depending on the schedule you have chosen, a third meal (lunch or dinner) remains at your expense: this is the free meal.
"Free" means that YOU choose its contents and nothing is forbidden! However, there are a few simple rules to follow if you want to get the most out of your cleanse and optimize the results. The goal is to create the most balanced meal possible to provide all the necessary nutrients while minimizing the impact on blood sugar (limiting bad fats and sugars) to promote weight loss.
1 - At least half of the plate is occupied by vegetables .
Vary the colors and shapes. From green to red, including white, yellow, and orange. Whether in leaves, branches, or roots, raw or cooked, all are welcome. The more the colors on your plate vary from one meal to the next, the more complete and diverse your micronutrient intake will be. You can eat them in large quantities; they're the ones you need to fill your stomach.
And by the way: potatoes are not vegetables ;)
2 - A quarter of the plate is made up of one or more sources of protein.
White meat, eggs or lean fish, lentils, split peas, chickpeas... When cooking, choose fat-free methods such as grilling, steaming, en papillote, etc. Vary your foods, combining animal and plant sources or plant sources together. If you wish, once a week you can choose an oily fish such as salmon or mackerel for their omega 3.
3 - The last quarter can be made up of starchy foods
Bulgur, quinoa, rice, buckwheat, semolina, corn, sweet potatoes, potatoes, pasta (preferably whole-wheat)... these foods are rich in carbohydrates and can therefore have a fairly high calorie load. Whenever possible, choose so-called "whole-wheat" starches, i.e., unrefined ones, which have retained a good portion of their fiber, protein, and micronutrients. This reduces the impact on blood sugar, which will help you lose weight.
During this free meal, you can replace some or all of the starchy foods with more vegetables to reduce the calorie intake of this meal. This can be a good idea, especially if you were unable to complete your cleanse the day before or if you planned your free meal for dinner in the evening.
4 – Add spices!
Cumin, cayenne pepper, turmeric, paprika, curry, etc., these are too often underestimated when preparing meals. They have many benefits both in terms of taste and nutrition. First, they add flavor despite the absence of fat and add depth to your vegetable and white meat dishes. Pleasure should never be sacrificed during your cleanse. We strive to develop gourmet meal replacements to make this cleanse a pleasant experience and to maximize your chances of success. Extending this pleasure even during your free meals is the guarantee of going even further towards your goals! But above all, spices are real metabolism boosters. They increase your energy expenditure at rest, meaning you burn more calories. Finally, they are also very often associated with an appetite suppressant effect, very useful when you want to reduce your calorie intake with a view to weight loss.
5 – Finish with a sweet note but not too much sugar!
Dessert is often the site of nutritional disasters. One small bite can significantly slow your progress toward your weight loss goals. A natural dairy product like yogurt or a raw fruit (or a combination of the two) will be your best allies in this situation. They'll fill you up on essential vitamins, minerals, and macronutrients without adding too much saturated fat or sugar. A handful of nuts or dried fruits (almonds, hazelnuts, walnuts, cashews, etc.) can easily serve as a high-quality dessert.
Foods to favor
Right here you'll find a comprehensive but non-exhaustive list of foods to favor when cooking your free meal. Dig through this list, try the combinations, and vary the pleasures to never fall into monotony during your cleanse. Whether raw, cooked, pureed, or in soup, all these foods will support you during this challenge.
Vegetables (raw or cooked) at will:
Cucumber, carrot, tomato, cabbage, broccoli, lettuce, lamb's lettuce, arugula, spinach shoots, asparagus, onion, corn, lamb's lettuce, zucchini, leek, fennel, green bean, endive, pepper, celery, radish, red cabbage, turnip, beetroot, mushroom, kale, Chinese cabbage, parsnip, caper, mesclun,
Starchy foods:
Peas, spelt, buckwheat, brown rice, pasta (preferably whole or semi-whole), white quinoa, red quinoa, potato, sweet potato, butternot, oat flakes, semolina, wheat, bread, pita, corn cake, white beans, bulgur.
Plant proteins:
Chickpeas, broad beans, red or black beans, pumpkin seeds, lentils, coral lentils, hazelnuts, almonds, cashew nuts, avocado, mung beans, soybeans, tofu, split peas, peanuts, walnuts, lupin, tahini, chia seeds...
Animal proteins:
Egg, pollock, sole, tuna, pollock, hake, pollock, salmon, cod, sea bream, shrimp, scallops, turkey or chicken breast, defatted duck breast, ham, pork chop, rump steak, minced steak 5% fat.
Dairy products:
Milk, plant-based milk, natural yogurt, skyr, natural fromage blanc, fromage frais. Conventional cheeses (feta, mozzarella, Comté, Morbier, Camembert, Emmental, etc.) are too high in saturated fat to be consumed regularly. They can be enjoyed with a salad from time to time.
Fruits (preferably raw, frozen or fresh):
Watermelon, orange, apple, pear, melon, lemon, pomegranate, passion fruit, cranberry, strawberry, raspberry, blueberry, blackberry, kiwi, guava, pineapple, mango, blackcurrant, rhubarb, peach, apricot, grapefruit, mandarin...
Spices and herbs at will:
Cumin, paprika, turmeric, pepper, cayenne pepper, colombo, curry, 4 spices, cinnamon, tonka bean, ginger, star anise, saffron, parsley, coriander, herbes de provence, garlic, chives, dill, mint, basil,
A light diet is an opportunity to try new flavors and new combinations to gradually prepare yourself to establish healthy and varied eating habits once you have achieved your goals with this diet.
Plan and prepare your meals in advance
There are two advantages to planning your menus and cooking in advance.
First of all, planning your menus for the week allows you to write a complete and efficient shopping list (made up of the bare essentials). This avoids many day-to-day complications and relieves you of a mental load that is counterproductive to your challenge. There is nothing more discouraging than spending the morning at work wondering "what healthy thing am I going to eat for lunch?", "Where am I going to find this, that...?".
Also, by preparing your free meals in advance, you will stick to the program more easily. Having to cook or find food when you feel hungry is the best way to "crack" and deviate from your cleanse. It is scientifically established that shopping on an empty stomach increases the chances of choosing fatty and sugary foods. This is why it can be interesting to prepare your meals for the week on the weekend (the "meal prep" technique) in order to have a healthy and light meal ready to eat each day. This will save you a lot of the stress related to free meals (especially on work days) and will increase your chances of not giving in at the last minute and thus reach your goals more quickly.
14 Frustration-Free Weight Loss Recipes
We have prepared 2 weeks of free meals to help and inspire you to create your own menus.
To discover them, click here:
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Conclusion
You're now ready to take on the OKR Light challenge! You can now create your own meal plans for your entire program. Don't forget to mix things up. If you have any questions, the entire OKR team of dietitians and nutritionists is here to help and support you throughout your program. Your satisfaction and the achievement of your goals is our greatest reward.
For any questions or testimonials, call us or contact us at: 0970731871 or service.clients@okr.fr .
