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00:00 One of the most frequently asked questions is
00:02 "I keep on nibbling, do you have a solution for me?"
00:06 Today we're going to talk about nibbling and even eating breakfast.
00:08 Welcome to Jean-Michel Cohen's channel,
00:10 the channel where we only talk about nutrition and where we don't take you for potatoes.
00:13 Masterclass, personalized menu, individualized dietary follow-up,
00:20 visit the website doctor.jeanmichelcohen.fr
00:24 Nibbling is a super impulsive thing.
00:27 It means that someone feels the need to go eat.
00:32 And in general, this nibbling penalizes almost all of the diet.
00:37 You know that we don't even know the side of nibbling.
00:39 We know the proportion of food consumption that would be harmonious,
00:43 that means 15 to 20% for breakfast,
00:47 35 to 45% for dinner and the same for lunch.
00:51 But we don't know how to quantify nibbling.
00:53 And there are nibbling that are worth nothing.
00:55 I eat an apple, I nibble an apple, I eat 60 to 70 calories.
00:59 And there are nibbling that are worth a lot.
01:02 I'm going to eat nuts, I'm going to eat chocolate,
01:04 I'm going to eat chips, I'm going to eat snack biscuits.
01:07 And there, it completely plumbs a diet,
01:11 whether you're on a diet or not.
01:13 What makes us want to nibble?
01:15 There are several factors that do that.
01:17 There is a clear, classic factor, it's food insufficiency.
01:21 In other words, it's super frequent now.
01:24 At lunch, I ate on the thumb, I almost didn't eat anything.
01:26 And at 4 p.m., I have a feeling of need to eat.
01:29 It's a physiological need.
01:30 That means I need to recover the number of calories
01:32 that I didn't take during lunch.
01:36 The problem is that nibbling products
01:38 are products that are not exactly what you should consume.
01:42 I'll give you an example.
01:43 It's 4 p.m.
01:44 To nibble an apple, a yogurt, it's a bit complicated.
01:48 On the other hand, it's super easy to go to the machine
01:50 and go buy a bar or take a packet of biscuits.
01:53 You know, those little Madeleines that are so tempting.
01:56 Or to have in your office, always on the lookout,
01:59 chocolate or crackers or whatever.
02:02 And here, we are unable to control what we are going to eat.
02:05 That means we were careful at lunch.
02:07 We ate fish, beans and I don't know what, a fruit salad.
02:11 And then we end up at 5 p.m.
02:12 eating almonds, and we don't even know if it's very good,
02:16 and chips.
02:17 And then, all of a sudden, we took 200, 300, 400 calories
02:20 without realizing it.
02:20 That's the first reason.
02:22 It means I haven't eaten enough.
02:24 So I have a feeling of hunger that's developing.
02:26 And since I don't have any other products at my disposal,
02:28 I'm going to nibble.
02:29 It's craving.
02:30 That means I'm going to eat, but I'm actually unable to control
02:32 what I'm going to eat.
02:33 The second extremely common situation is boredom.
02:36 It's a gesture that we do in many countries.
02:38 We eat because we're bored or because we have nothing to do.
02:41 And so I'm at home.
02:43 I'm going to turn, turn, turn.
02:44 I may have done the table tour three times and gone to the bathroom.
02:46 The kitchen calls me, but it calls me in the same way
02:50 that if she said, "Come see me," I love you.
02:53 So I'm going to go into the kitchen, and there, the same,
02:55 I'm going to take what's in the cupboards.
02:56 I'm going to eat the snack cookies.
02:58 I'm going to eat the cookies, etc.
03:00 And so there, boredom.
03:02 That means when I'm bored, I want to nibble.
03:05 And the third reason is to anesthetize your mind.
03:08 That is, I have a thought that is a little worrying
03:11 or that is a stress.
03:12 For example, I'm waiting for bad news
03:15 or I've just been told bad news.
03:17 Well, I've had a stroke of emotion, a stroke of stress.
03:20 I've had the sugar in my blood decreased.
03:23 I have two effects that are going to act.
03:24 One, I'm going to lower the sugar in my blood.
03:26 So I'm going to have a feeling of need for sugar.
03:28 So I'm going to go nibble to try to compensate for that.
03:30 And second, I'm going to try to give myself a source of pleasure
03:34 to try to forget the thing or the event
03:37 that I was taught that doesn't please me.
03:39 And that's called nibbling.
03:40 And the third thing, so here I've told you
03:43 about the most frequent arguments,
03:44 is what I call routine.
03:46 That means you've been nibbling at some point
03:49 in certain situations, whatever they are,
03:51 and you've built a routine that consists of
03:54 regularly at certain times.
03:56 It's like there's a signal at certain times
03:58 to make you feel obliged to go nibble at something.
04:01 This routine is particularly frequent in offices.
04:04 It's 4 o'clock in the afternoon, you've been working all day.
04:07 And in fact, as you've been working all day,
04:09 the routine of going to eat is the routine that allows you
04:12 to take a break in time and that allows you
04:15 to relax in a way.
04:17 There are also certain nibblings that are the sign of certain deficiencies.
04:21 For example, if I have a magnesium deficiency,
04:23 my body is very, very well made.
04:24 I have a magnesium deficiency, I have an iron deficiency,
04:26 I have a vitamin D deficiency, it doesn't matter.
04:29 But when you have this deficiency,
04:31 the need for nibbling is the translation of the deficiency.
04:34 And if this nibbling is neither the result
04:37 of an anxious unconscious thought,
04:39 nor the result of a routine,
04:41 nor the result of an insufficiency of eating at noon,
04:44 nor the presence of food around you,
04:48 it can be the sign of a deficiency.
04:49 And in that case, it's up to you to detect it,
04:51 either through analysis or through the physical sensations
04:54 that you feel.
04:54 For example, when you have a dry eyelid,
04:57 you know that there is a magnesium deficiency,
04:59 you're going to take magnesium.
05:00 There is a very particular nibbling
05:02 that I would like to talk to you about.
05:03 It's the night nibbling.
05:05 It means people who wake up at night
05:07 and are forced to eat.
05:08 It's much more frequent than we think.
05:10 It's called the "Night Eater Syndrome".
05:13 It's chic to say it in English anyway.
05:14 So this "Night Eater Syndrome",
05:16 the first cause to eliminate
05:17 is people who take sleeping pills.
05:19 Sleeping pills have the effect
05:22 of causing a night nibbling.
05:24 That's the first reason.
05:25 So if you take pills, be careful.
05:27 Then I'll explain how we can
05:29 eliminate this kind of problem.
05:30 The second thing,
05:31 we still find unconscious thoughts,
05:33 that is, a stress that occurs at night,
05:35 or it's a pretty psychoanalytic thing.
05:37 It's an event that happened at night
05:39 at some point,
05:40 and during which you ate,
05:43 and you created an association
05:45 between having an unpleasant event
05:47 and eating,
05:48 and as you have unconscious thoughts
05:50 in the dreams that circulate at night,
05:52 you can have that.
05:53 This "Night Eater Syndrome"
05:55 often leads to people
05:56 who are careful
05:57 not to have breakfast,
05:59 and then we create an infernal cycle.
06:00 That is, as we nibbled at night,
06:02 we don't have breakfast,
06:04 but as we didn't have breakfast,
06:06 we have a lack of nutrients
06:08 that are sufficiently substantial for the day,
06:10 and so we will create this cycle
06:12 where we will finally transform
06:13 this night nibbling
06:15 into a complement of everything
06:16 we ate during the day.
06:18 Now, how to avoid this?
06:21 Well, we avoid it
06:22 by preparing snacks.
06:24 That means it's very difficult
06:25 to resist nibbling.
06:27 It's easy,
06:28 people who don't have weight problems
06:29 or people who don't have
06:30 a problem with nibbling,
06:31 they say, "You just have to decide
06:32 not to eat."
06:33 OK, but how do I do it
06:34 when I feel a rush?
06:36 I don't know how I do it.
06:37 So the only way to get around things,
06:40 I'll talk about therapeutic solutions later,
06:41 the only way to get around things
06:43 is to anticipate it,
06:44 and we get to the problem
06:45 of snacks.
06:46 Snacks, normally,
06:48 are an additional meal.
06:50 There's no problem with that.
06:51 There are people who need to eat
06:54 four, five times a day.
06:55 There are people who need to
06:56 cut the morning with a snack,
06:58 cut the afternoon with a snack,
06:59 others cut the evening with a snack.
07:02 The problem is,
07:03 when you have nothing planned,
07:05 well, of course,
07:06 the snack will turn
07:08 into everything I said
07:09 about nibbling.
07:10 It's obvious, I mean,
07:11 I have nothing planned,
07:12 I'm running somewhere,
07:13 in my office, in the kitchen, etc.
07:15 I take what's there.
07:17 But if, on the other hand,
07:18 you have prepared
07:19 a snack in advance,
07:21 it's not the same thing at all.
07:22 What's a good snack?
07:24 So there's the virtuous snack,
07:25 you know, the nutritionist.
07:27 Yes, you'll take, ma'am,
07:29 every afternoon,
07:30 a yogurt and a fruit.
07:31 OK, it's not very, very glamorous.
07:34 And then there are much funnier
07:35 snacks.
07:36 That means there's the basic snack,
07:38 that is, I'm going to take a piece of bread
07:39 with a little piece of cheese,
07:41 or, come on,
07:42 two slices of turkey or ham,
07:44 just to have a protein supplement.
07:46 Easy.
07:46 Or I can even take,
07:48 at the limit,
07:48 a little piece of bread
07:49 with a little piece of chocolate.
07:50 Come on, let's say,
07:51 to give you some rations,
07:52 40 grams of bread
07:53 and 20 grams of chocolate,
07:54 that makes a rather pleasant snack.
07:57 That's a nutritionist snack.
07:59 The first nutritionist snack,
08:01 severe.
08:02 The second nutritionist snack,
08:03 a little cool.
08:04 The third is a super cool
08:05 nutritionist snack,
08:06 that's me.
08:07 You can imagine
08:08 going to get some biscuits,
08:09 you just need to know
08:10 the caloric value of things
08:11 and make the right associations.
08:13 For example, if I take
08:14 two little butters
08:15 or two little lus,
08:17 that's going to give me
08:17 a hundred calories.
08:18 If I complete them
08:19 with a fruit,
08:21 like an apple,
08:22 I completed it with fibers,
08:23 that's pretty good.
08:24 If I complete them
08:25 with a yogurt
08:26 or a white cheese,
08:26 that's pretty good.
08:28 And if I really complete them
08:29 with two biscuits
08:30 and four squares of chocolate,
08:31 that's not great,
08:32 but I prefer someone
08:34 who took 100 calories of biscuits
08:36 and 100 calories of chocolate,
08:37 that's 200 calories,
08:38 than someone who took
08:39 50 grams of crisps
08:40 and who took 250 calories
08:42 of crisps,
08:44 loaded with fat
08:45 and loaded with salt.
08:46 So, there you go,
08:46 breakfast is anticipated
08:48 and we prepare it.
08:49 We can prepare it
08:50 for the morning,
08:51 for the four o'clock,
08:52 for the evening,
08:53 for whenever you want
08:53 and there's no problem
08:54 having a breakfast.
08:55 It's just about balancing
08:57 the whole day
08:58 by translating breakfast
09:00 as a meal
09:01 that's part of
09:01 all meals
09:02 and so cutting down the food.
09:03 The simplest way is
09:04 to extract certain meals,
09:07 certain foods,
09:08 to preserve them
09:08 for the breakfast
09:09 and it works.
09:10 So, the technique
09:11 of treating crisps
09:12 is essentially this.
09:14 What works best,
09:15 of course,
09:16 is to crush them.
09:17 That means, for example,
09:18 the things I used
09:20 with certain people,
09:21 it was to make them buy
09:23 bags of frozen pineapple pieces,
09:26 it's a product
09:27 that's low in calories
09:28 and I would tell them,
09:29 "Leave that in your fridge,
09:30 in a salad bowl.
09:31 As soon as you feel like crisping,
09:32 the goal of crisping
09:34 is that it's cheap.
09:35 That means,
09:36 foods with low
09:37 calorie density.
09:38 What are low-calorie foods?
09:40 Hard-boiled eggs,
09:41 you need to have them in the fridge.
09:43 Eggs are easy,
09:44 they're cheap.
09:44 White cheese
09:46 or yoghurt,
09:47 lean or not,
09:48 but not sweet, anyway.
09:50 Apple wedges,
09:51 but they have to be peeled first.
09:53 That's why I told you
09:53 about the pineapple stuff,
09:55 peeled apple wedges.
09:57 Cherry tomatoes,
09:58 pickles,
10:00 small pieces of raw vegetables
10:01 that you can eat.
10:02 You can't just eat carrots and cucumbers,
10:03 you can eat
10:04 raw fennel,
10:05 raw cauliflower.
10:07 It's basically
10:08 refabricating a conditioning
10:10 that makes the crisp
10:12 equal to filling up,
10:13 equal to
10:14 doing the eating gesture,
10:16 but in any case,
10:17 it won't cost me too much
10:18 in terms of calories.
10:19 A particular case is children.
10:21 Children need a snack.
10:24 Why?
10:24 Because children,
10:25 their stomach is small,
10:26 you can't necessarily give them
10:28 the whole ration
10:28 you'd like to give them for a meal.
10:30 So it's very important for children
10:31 to have a snack.
10:32 So in children in general,
10:34 I give them
10:36 a dairy product and a fruit.
10:37 There are children who like it.
10:39 Less virtuous,
10:39 I give them what I was telling you earlier,
10:41 bread and chocolate,
10:42 but it's so classic
10:43 that no one wants to do it anymore.
10:44 But I can give them biscuits.
10:45 I prefer, in this way,
10:46 gold bars,
10:47 shortbread cookies,
10:48 possibly small biscuits
10:50 like Belle Vita and so on.
10:51 I accompany them with two,
10:52 three squares of chocolate.
10:53 I can even give them an ice cream
10:55 when it's summer,
10:56 because ice cream,
10:57 somewhere,
10:57 ice cream creams and ice cream,
10:59 I didn't say sorbet,
11:00 they're dairy products,
11:01 whether you like it or not,
11:02 even if they're very sweet.
11:04 So it can be quite good.
11:05 But in any case, children,
11:06 they need a snack.
11:07 The best is bread
11:08 accompanied with a sweet product.
11:11 In general,
11:11 children like chocolate.
11:12 I can even take the little breads
11:13 with milk
11:14 that you can find in the supermarket
11:16 or at the bakery,
11:16 I prefer.
11:17 And the child,
11:19 he needs a snack.
11:20 And even breakfast,
11:21 although I don't support breakfast,
11:23 it's important for children.
11:24 So that means that a child
11:25 who doesn't have breakfast,
11:27 if he doesn't have it,
11:28 he has to give him a snack
11:29 to take in the morning.
11:30 I hope I've told you everything,
11:31 but eventually we'll come back.
11:33 If you liked the video,
11:34 you can like it,
11:35 share it,
11:36 subscribe,
11:37 leave me comments,
11:38 in short,
11:39 everything you know how to do
11:40 as usual.
11:41 And I'll see you soon,
11:42 my friends!
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