“In a 5-factor diet, people eat five meals a day, each consisting of protein, carbohydrate, fibre, fat, and fluid. The meal planning technique is based on a good nutritional base, combined with regular exercise which will support weight loss,” said Preety Tyagi, lead health coach, nutritionist, and founder, MY22BMI.
Fixed meal times and no snacks
The French have always stuck to three meals a day and generally don't do food outside these set meals. Children usually have a small snack or goûter after school – a piece of fruit or a cake – but this is limited to a specific time, and adults generally don't snack.
Chalmé says when you eat the French way, you gravitate toward eating minimally processed foods—which end up being more satiating than the highly processed foods that tend to be popular in the U.S. This means your plate will be filled with foods that are nutrient-rich and you also won't have to eat as much to feel full.
Foods that are a staple of the French diet include full-fat cheese and yogurt, butter, bread, fresh fruits and vegetables (often grilled or sautéed), small portions of meat (more often fish or chicken than red meat), wine, and dark chocolate.
French people typically eat pastries, breads, eggs, and yogurt for breakfast. From croissants and pain au chocolat to omelets and crêpes, these breakfast foods will give you a boost of energy.
The amount of sugar our society consumes is astonishing. The average American consumes about 126g of sugar a day, while the average French person consumes about 68g of sugar.
Essentially, it comes down to this: lunch is the most important meal of the day for the French. Even serious corporate businesses often look the other way if employees take more than an hour at lunch. For the French, lunch is that big meal that's supposed to get you through the day.
If they lack inspiration offer them some nice comfort food they are unlikely to refuse: pasta, biscuits, fruit compote, yogurt, crêpes, semolina, ham, porridge, puree, rice, soup… et voilà!
Bread in France: It's a Staple
Most French people eat bread every day. It's not just a cliché, bread in France is a staple and something most people care about. French people take bread very seriously. In some countries bakers add nutritional supplements to their bread, or they add gluten to make the bread rise better.
The traditional French lunch is a light meal, often salads and grilled meats or fish. But there is more to the French lunch than just those two things. The main ingredients in a French lunch are meat, fish, cheese, and salads. In French culture, dinner is the last and most important meal.
Here's how the 5:1 rule works. Simply look at the ratio of grams of carbohydrates to grams of dietary fibre. Divide the carbohydrates by the dietary fibre. You want a 5:1 ratio or less.
Instead, the most common breakfast items are brioche, a buttered baguette, or even Zwiebeck-like packaged toasts. And they're all just vehicles for jam. Besides bread and pastries with butter and jam, there's usually just a glass of orange juice and a coffee, drunk from a bowl.
In France, it's generally not scrambled eggs or an omelet like we might eat in the U.S. Eggs are more commonly seen as a non-breakfast meal option for the French. A typical French breakfast tends to be light and on the simpler side. That's because the French eat a heartier meal for lunch — especially on weekends.
“French people eat late because most standard job hours are 9 or 10 to 6, instead of 9 to 5 like in the States,” Alysa explains. “So, by the time everyone gets home, gets settled, and a meal is prepared, it's about 8 pm.”
One unconventional and little-known secret of the French is that they take longer to eat their meals. Eating slower not only helps signal your hunger cues, which in turn helps you feel full faster, but also helps you be more mindful and appreciative of the food.
The traditional afternoon tea includes 3 finger sandwiches, 2 scones with jam and clotted cream, and a choice from a selection of pastries.
In France, cafes don't tout their syrup flavors, blended concoctions or even whipped cream — which is even questionably on a hot chocolate. Instead, they serve coffee, brewed as espresso.
The French typically eat dinner between 7 p.m. and 9 p.m., but later evening meals aren't uncommon in major metropolitan areas like Paris. Thanks to its vibrant cafe culture, long lunch breaks are a popular concept in France, and the French tend to enjoy a substantial meal in the middle of the day.