When you want to lose a few pounds, it is sometimes difficult to find your way when faced with the multiplicity of methods offered. Lately, the Shapiro diet
attracts particular attention.
Touted by several stars, this concept promises to refine the silhouette by simply modifying certain daily habits, without imposing a hyper-restrictive framework.
Become aware of your habits using the food diary
The heart of the method is based on careful observation of one’s own consumption. By systematically recording each meal, snack or snack in a dedicated notebook, you obtain an objective view of your daily diet.
This approach makes it possible to identify the triggers for food intake: is it real hunger, gluttony or snacking linked to boredom or stress?
“The key principle of the Shapiro diet is to become aware of the caloric density of foods (in particular via visual cues) and more generally to become aware of what we eat, in particular via the use of the food diary.” explains dietician Alexandra Murcier.
Replace rather than deprive: the quest for energy density
Rather than banning entire categories of foods, the method advocates swapping high-calorie options for lighter alternatives.
For example, swap sweets for dried fruits, or choose crème fraîche with 4% or 7% fat instead of 30%.
“Concerning energy density, the idea is to eat foods that provide a large volume on the plate, but without providing a lot of calories, because this brings rapid satiety. For example, a large plate of vegetables may provide fewer calories than a small slice of pastry. We will therefore favor fruits and vegetables, rather lean proteins such as white meat and fish, and we will limit foods which have a high energy density (fat in particular)” adds the expert.
A relevant concept to avoid frustration
The main interest of this approach lies in the management of physical and visual satiation. By maintaining a generous volume on the plate, the feeling of lack is reduced, which limits the risk of breakdown during the day.
Alexandra Murcier confirms the interest of this method. “Being aware of the energy density of foods is a relevant concept to me because it helps reduce overall calorie intake. Food volume matters for satiety, so if these principles are followed correctly it allows you to lose weight without feeling frustrated. Finally, writing things down allows you to become aware of what you are doing, and it notably avoids snacking too automatically.”
Precautions to take before getting started
Although attractive, the method is not without risks. Indeed, the search for the minimum calorie should not exclude nutrients essential to the proper functioning of the body.
“On the other hand, be careful not to turn it into an overly restrictive diet (eliminate starchy foods or fats for example). For it to work in the long term, you must maintain a balanced diet, not feel frustrated, not remove any food group. It is not a miracle method, and it is not necessarily suitable for everyone. For example, for people with a history of eating disorders such as anorexia, I do not recommend it at all” concludes the dietician.
In summary, the Shapiro diet offers a useful self-observation tool through the food diary and allows you to reduce calories ingested without reducing portions. However, as with any rebalancing, the key lies in moderation: it is advisable to maintain a wide variety of foods and to avoid a rigid fixation on the count, otherwise it would make the approach unsustainable over time.