{"id":620,"date":"2012-03-08T11:45:38","date_gmt":"2012-03-08T10:45:38","guid":{"rendered":"http:\/\/experience-paleo.fr\/blog\/?p=620"},"modified":"2015-11-11T16:54:46","modified_gmt":"2015-11-11T15:54:46","slug":"reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo","status":"publish","type":"post","link":"https:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo\/","title":{"rendered":"R\u00e9ussir sa transition pal\u00e9o (3\/3): Cuisiner des repas pal\u00e9o"},"content":{"rendered":"<p><em>Cette s\u00e9rie d&rsquo;articles vous donne des\u00a0clefs\u00a0pour planter l&rsquo;essai pal\u00e9o, et le transformer ! N&rsquo;oubliez pas de lire la premi\u00e8re partie (<a title=\"R\u00e9ussir sa transition pal\u00e9o (1\/3): Purger sa cuisine\" href=\"http:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-13-purger-sa-cuisine\/\">purger sa cuisine<\/a>) et la deuxi\u00e8me (<a title=\"R\u00e9ussir sa transition pal\u00e9o (2\/3): Faire le plein d\u2019aliments pal\u00e9o\" href=\"http:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-23-faire-le-plein-daliments-paleo\/\">faire des courses pal\u00e9o<\/a>).<\/em><\/p>\n<p><strong>La troisi\u00e8me \u00e9tape de votre transition se passe dans votre cuisine<\/strong>. Il s&rsquo;agit tout simplement de cuisiner les aliments que vous avez fra\u00eechement achet\u00e9. Mais comment faire ?<!--more--><\/p>\n<h2>Construire un repas pal\u00e9o<\/h2>\n<p>Pour faire tr\u00e8s simple, vos repas devront \u00eatre (au moins) compos\u00e9s\u00a0:<\/p>\n<ul>\n<li><strong>D&rsquo;une source de prot\u00e9ines<\/strong> (viande, poisson, \u0153ufs)\u00a0: manger des prot\u00e9ines prot\u00e8ge votre masse musculaire et permet d&rsquo;arriver \u00e0 sati\u00e9t\u00e9.<\/li>\n<li><strong>De l\u00e9gumes<\/strong>\u00a0: Sources de vitamines et nutriments, les l\u00e9gumes sont primordiaux au bon fonctionnement de l&rsquo;organisme. <strong>En manger en quantit\u00e9<\/strong> et ne pas h\u00e9siter \u00e0 se reservir.<\/li>\n<li><strong>De bonnes graisses<\/strong>\u00a0: Devant l&rsquo;apport limit\u00e9 en glucides, <strong>les graisses deviennent le carburant principal de votre organisme<\/strong>. Elle vous permettent de \u00ab\u00a0tenir\u00a0\u00bb des heures sans avoir de fringales, il ne faut donc pas h\u00e9siter \u00e0 en manger \u00e0 chaque repas.<br \/>\nPour cela, vous pouvez simplement <strong>cuire vos l\u00e9gumes avec de la graisse<\/strong> de canard, ou <strong>assaisonner votre entr\u00e9e avec de l&rsquo;huile d&rsquo;olive<\/strong>. Par bonne graisse, penser aussi aux avocats ou aux ol\u00e9agineux.<\/li>\n<\/ul>\n<p>Et en option (selon la faim ou l&rsquo;envie), rajouter\u00a0:<\/p>\n<ul>\n<li>Un <strong>produit laitier<\/strong> (si bien tol\u00e9r\u00e9 par l&rsquo;organisme)<\/li>\n<li>Un <strong>fruit<\/strong> ou un <a title=\"Desserts pal\u00e9o\" href=\"http:\/\/experience-paleo.fr\/blog\/recettes\/#desserts-paleo\">dessert pal\u00e9o<\/a><\/li>\n<\/ul>\n<p>C\u00f4t\u00e9 boisson,\u00a0<strong>boire de l&rsquo;eau<\/strong>, et apprenez \u00e0 appr\u00e9cier votre <strong>th\u00e9 ou caf\u00e9 sans sucre<\/strong>.<\/p>\n<p><a href=\"http:\/\/experience-paleo.fr\/blog\/wp-content\/uploads\/2012\/03\/plat1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-634\" title=\"Repas pal\u00e9o\" src=\"http:\/\/experience-paleo.fr\/blog\/wp-content\/uploads\/2012\/03\/plat1-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/experience-paleo.fr\/blog\/wp-content\/uploads\/2012\/03\/plat1-300x225.jpg 300w, https:\/\/experience-paleo.fr\/blog\/wp-content\/uploads\/2012\/03\/plat1.jpg 500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h2>Cas particulier pour la perte de poids<\/h2>\n<p>Si votre objectif est de perdre du poids avec le r\u00e9gime pal\u00e9o, certaines r\u00e8gles s&rsquo;appliquent\u00a0:<\/p>\n<ul>\n<li><strong>Se limiter \u00e0 un fruit par jour<\/strong>, en raison de la forte concentration des fruits modernes en fructose (sucre)<\/li>\n<li><strong>Limiter les ol\u00e9agineux<\/strong> \u00e0 30-60 grammes par jour, car ils sont tr\u00e8s denses en calories<\/li>\n<li><strong>Surveiller sa consommation de produits laitiers<\/strong>, qui comme le sucre favorisent une r\u00e9ponse insulinique<\/li>\n<\/ul>\n<h2>Deux concepts \u00e0 garder en m\u00e9moire pour r\u00e9ussir avec le r\u00e9gime pal\u00e9o<\/h2>\n<h3>1. Etre \u00e0 l&rsquo;\u00e9coute de son corps<\/h3>\n<p>C&rsquo;est primordial, et cela se traduit comme suit:<\/p>\n<ul>\n<li><strong>Mangez lorsque vous avez faim\u00a0<\/strong>: Posez vous la question au pr\u00e9sent\u00a0: ai-je faim maintenant ? Et non\u00a0: aurai-je faim plus tard ? Comment vais-je traverser l\u2019apr\u00e8s midi si je ne mange pas assez maintenant\u00a0?<br \/>\nBref, <strong>ne pas anticiper sa faim<\/strong>\u00a0: elle viendra quand elle viendra. (et gardez quelques snacks pal\u00e9o sous la main en cas de besoin)<\/li>\n<li><strong>Mangez jusqu&rsquo;\u00e0 ne plus avoir faim<\/strong>\u00a0: Mangez pour arriver \u00e0 sati\u00e9t\u00e9 ( = rempli \u00e0 80%), mais ne vous gavez pas jusqu&rsquo;\u00e0 avoir \u00ab\u00a0les dents du fond qui baignent\u00a0\u00bb\u00a0!<\/li>\n<li><strong>Ne mangez pas si vous n&rsquo;avez pas faim<\/strong>\u00a0: N&rsquo;h\u00e9sitez pas \u00e0 sauter un repas si vous n&rsquo;avez pas faim. Sauter un repas n&rsquo;est pas grave ni mauvais pour votre sant\u00e9. <strong>Fa\u00eetes confiance aux signaux qu&rsquo;envoie votre corps<\/strong>, il est le mieux plac\u00e9 pour conna\u00eetre vos besoins, et vous rappellera en temps voulu qu&rsquo;il est temps de se r\u00e9alimenter.<\/li>\n<\/ul>\n<p><a href=\"http:\/\/experience-paleo.fr\/blog\/wp-content\/uploads\/2012\/03\/plat2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-635\" title=\"Salade pal\u00e9o\" src=\"http:\/\/experience-paleo.fr\/blog\/wp-content\/uploads\/2012\/03\/plat2-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/experience-paleo.fr\/blog\/wp-content\/uploads\/2012\/03\/plat2-300x225.jpg 300w, https:\/\/experience-paleo.fr\/blog\/wp-content\/uploads\/2012\/03\/plat2.jpg 500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h3>2. Ne pas culpabiliser si vous ne mangez pas pal\u00e9o<\/h3>\n<p>Dans de nombreuses situations (chez des amis, au travail, etc.), il vous sera <strong>difficile voire impossible de manger pal\u00e9o<\/strong>. Voire, vous aviez tout simplement envie d&rsquo;un aliment non pal\u00e9o.<\/p>\n<p><strong>Ce n&rsquo;est pas grave.<\/strong><\/p>\n<p><strong>Nous sommes d\u00e9finis par la r\u00e8gle g\u00e9n\u00e9rale, et non par les exceptions.<\/strong> Faire un \u00e9cart de temps en temps ne vous tuera pas. Il m&rsquo;arrive d&rsquo;en faire. C&rsquo;est humain !<\/p>\n<p>Au contraire\u00a0: <strong>sachez appr\u00e9cier cet \u00e9cart<\/strong>, et <strong>revenez \u00e0 vos habitudes saines<\/strong> ensuite.<\/p>\n<h2>Et maintenant<\/h2>\n<p>J&rsquo;ai envie de dire,<strong> il n&rsquo;y a plus qu&rsquo;\u00e0<\/strong>\u00a0\ud83d\ude42 Avec cette s\u00e9rie d&rsquo;articles, <strong>vous \u00eates arm\u00e9s pour parti du meilleur pied vers une vie plus saine<\/strong>, gr\u00e2ce au r\u00e9gime pal\u00e9o.<\/p>\n<p>Gardez en t\u00eate que <strong>changer son r\u00e9gime alimentaire prends du temps<\/strong>\u00a0: n&rsquo;h\u00e9sitez pas \u00e0 y aller progressivement, sans \u00eatre violent avec vous m\u00eame.<\/p>\n<p>Et enfin, <strong>si vous avez des questions sur la transition vers le r\u00e9gime pal\u00e9o<\/strong>, n&rsquo;h\u00e9sitez pas \u00e0 <a title=\"Contact\" href=\"http:\/\/experience-paleo.fr\/blog\/contact\/\">me contacter<\/a> ou \u00e0 les poser en commentaire.<\/p>\n<p><em>Cr\u00e9dit photo: <a href=\"http:\/\/www.flickr.com\/photos\/pablovenegas\/2809135309\/\">photo<\/a>, <a href=\"http:\/\/www.flickr.com\/photos\/pablovenegas\/2619858858\">photo<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cette s\u00e9rie d&rsquo;articles vous donne des\u00a0clefs\u00a0pour planter l&rsquo;essai pal\u00e9o, et le transformer ! N&rsquo;oubliez pas de lire la premi\u00e8re partie (purger sa cuisine) et la deuxi\u00e8me (faire des courses pal\u00e9o). La troisi\u00e8me \u00e9tape de votre transition se passe dans votre cuisine. Il s&rsquo;agit tout simplement de cuisiner les aliments que vous avez fra\u00eechement achet\u00e9. Mais [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[62],"tags":[14,26,18],"class_list":{"0":"post-620","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-manger-paleo","8":"tag-cuisine-paleo","9":"tag-essayer-le-regime-paleo","10":"tag-transition-paleo","11":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.5.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>R\u00e9ussir sa transition pal\u00e9o (3\/3): Cuisiner des repas pal\u00e9o - Exp\u00e9rience Pal\u00e9o - Adoptez le r\u00e9gime pal\u00e9olithique<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"R\u00e9ussir sa transition pal\u00e9o (3\/3): Cuisiner des repas pal\u00e9o - Exp\u00e9rience Pal\u00e9o - Adoptez le r\u00e9gime pal\u00e9olithique\" \/>\n<meta property=\"og:description\" content=\"Cette s\u00e9rie d&rsquo;articles vous donne des\u00a0clefs\u00a0pour planter l&rsquo;essai pal\u00e9o, et le transformer ! N&rsquo;oubliez pas de lire la premi\u00e8re partie (purger sa cuisine) et la deuxi\u00e8me (faire des courses pal\u00e9o). La troisi\u00e8me \u00e9tape de votre transition se passe dans votre cuisine. Il s&rsquo;agit tout simplement de cuisiner les aliments que vous avez fra\u00eechement achet\u00e9. Mais [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo\/\" \/>\n<meta property=\"og:site_name\" content=\"Exp\u00e9rience Pal\u00e9o - Adoptez le r\u00e9gime pal\u00e9olithique\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/experiencePaleo\" \/>\n<meta property=\"article:published_time\" content=\"2012-03-08T10:45:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2015-11-11T15:54:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/experience-paleo.fr\/blog\/wp-content\/uploads\/2012\/03\/plat1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"500\" \/>\n\t<meta property=\"og:image:height\" content=\"375\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sylvain\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylvain\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo\/\",\"url\":\"https:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo\/\",\"name\":\"R\u00e9ussir sa transition pal\u00e9o (3\/3): Cuisiner des repas pal\u00e9o - Exp\u00e9rience Pal\u00e9o - Adoptez le r\u00e9gime pal\u00e9olithique\",\"isPartOf\":{\"@id\":\"https:\/\/experience-paleo.fr\/blog\/#website\"},\"datePublished\":\"2012-03-08T10:45:38+00:00\",\"dateModified\":\"2015-11-11T15:54:46+00:00\",\"author\":{\"@id\":\"https:\/\/experience-paleo.fr\/blog\/#\/schema\/person\/d43605ef0d5681c1b27a4ba1fede1cf4\"},\"breadcrumb\":{\"@id\":\"https:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"R\u00e9ussir sa transition pal\u00e9o (3\/3): Cuisiner des repas pal\u00e9o\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/experience-paleo.fr\/blog\/#website\",\"url\":\"https:\/\/experience-paleo.fr\/blog\/\",\"name\":\"Exp\u00e9rience Pal\u00e9o - Adoptez le r\u00e9gime pal\u00e9olithique\",\"description\":\"Le r\u00e9gime pal\u00e9o, tout simplement\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/experience-paleo.fr\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/experience-paleo.fr\/blog\/#\/schema\/person\/d43605ef0d5681c1b27a4ba1fede1cf4\",\"name\":\"Sylvain\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/experience-paleo.fr\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/f7733f3d5cfd6fa1ed288bae35c163c7?s=96&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/f7733f3d5cfd6fa1ed288bae35c163c7?s=96&r=g\",\"caption\":\"Sylvain\"},\"sameAs\":[\"http:\/\/www.experience-paleo.fr\"],\"url\":\"https:\/\/experience-paleo.fr\/blog\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"R\u00e9ussir sa transition pal\u00e9o (3\/3): Cuisiner des repas pal\u00e9o - Exp\u00e9rience Pal\u00e9o - Adoptez le r\u00e9gime pal\u00e9olithique","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/experience-paleo.fr\/blog\/reussir-sa-transition-paleo-33-cuisiner-des-repas-paleo\/","og_locale":"fr_FR","og_type":"article","og_title":"R\u00e9ussir sa transition pal\u00e9o (3\/3): Cuisiner des repas pal\u00e9o - Exp\u00e9rience Pal\u00e9o - Adoptez le r\u00e9gime pal\u00e9olithique","og_description":"Cette s\u00e9rie d&rsquo;articles vous donne des\u00a0clefs\u00a0pour planter l&rsquo;essai pal\u00e9o, et le transformer ! 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