Paris nutritionist promotes Régime Rentrée as a 28-day reset to shed a stone

A Paris-based nutritionist says the Régime Rentrée, a September reset tied to France’s annual return to work after the summer holidays, can help people lose about a stone in 28 days without resorting to extreme measures.

Vanessa Bedjai-Haddad, who has practiced as a dietitian in central Paris for more than a decade, describes the Régime Rentrée as both a weight-management framework and a mental reset designed to prevent stress-related eating as daily life returns to full pace after vacation. The plan sits within a broader French cultural moment known as La Rentrée, which marks the resumption of normal working life and is seen by the nutritionist as an opportunity to reestablish healthier routines. Bedjai-Haddad emphasizes that staying active is a cornerstone of the approach, arguing that regular movement helps offset a culture of enjoying food while keeping Parisian women slim.

At the heart of the Régime Rentrée is a focus on whole, minimally processed ingredients. Bedjai-Haddad cites research linking ultra-processed foods to higher weight and notes that in France UPFs account for about 28% of energy intake, compared with roughly 40% in the United Kingdom. The plan advocates vegetables at lunch and dinner, with protein drawn from fish, meat, eggs or plant-based sources such as quinoa and pulses. Carbohydrates are kept moderate — roughly three to four tablespoons per meal — with preferred sources including brown rice, quinoa, lentils and chickpeas rather than refined pasta. Fats should come from olive oil, walnuts or rapeseed oil, all chosen for cardiovascular benefits and easier digestion. Seasoning with herbs is encouraged to boost flavor while delivering antioxidants and phytonutrients.

The Régime Rentrée is not a rigid, crash-diet approach. Bedjai-Haddad stresses that it should be sustainable and enjoyable, a reset rather than a punishment. She notes that some people in France skip breakfast, but the plan allows flexibility: if you’re hungry in the morning, eat a protein-based meal such as an omelette; if not, a lighter start is acceptable. For those who skip breakfast, a healthy snack later in the day—such as almonds, fruit or a small portion of dark chocolate—is recommended to avoid reaching for high-sugar office treats. Hydration is a daily priority: six to eight glasses of water, with coffee and tea counted but best balanced by herbal teas and plain water. A practice Bedjai-Haddad recommends is to begin meals with a glass of water and to drink mostly between meals to support digestion rather than diluting enzymes.

The plan also calls for a practical structure to counter everyday stress and the mental load that can derail healthy eating. Exercising at least three times per week is urged, combining cardio, strength training and enjoyable activities such as yoga or swimming. The goal is regular movement that fits into busy schedules, helping people feel capable of resisting the lure of takeaways when life gets hectic. Though the Régime Rentrée emphasizes these healthy habits, Bedjai-Haddad cautions that results depend on where a person starts and that the plan should be viewed as a long-term lifestyle adjustment rather than a quick fix.

A typical Régime Rentrée day centers on balanced meals with vegetables featured prominently. Breakfast options include two slices of spelt or rye bread topped with avocado and salmon, a small muffin with peanut butter and fresh fruit, oatmeal with seeds and possibly a few dark chocolate chips, or yogurt with a bit of oatmeal and fruit. Lunch and dinner ideas emphasize vegetable starters followed by protein and fiber-rich sides: grated carrots or a green salad, roast chicken with quinoa and green beans, a mushroom omelette with salad, lentil curry with rice, or other combinations that emphasize vegetables, whole grains and reasonable portions. Desserts and snacks lean toward yogurt with fruit, a handful of almonds, or two squares of dark chocolate, paired with fruit or seeds to maintain satiety without excessive calories. Water becomes a constant companion between meals to curb snacking.

Bedjai-Haddad also explains that the Régime Rentrée should be anchored in foods as unprocessed as possible and that avoiding ultra-processed foods is a practical way to support weight loss and overall health. She highlights the role of plant-forward meals and notes that protein can come from a mix of animal and plant sources to support satiety and nutrient balance. The plan suggests limiting fast carbohydrates and focusing on nutrient-dense options, all while allowing for social eating — including holidays and special occasions — without derailing progress.

In presenting the Régime Rentrée, Bedjai-Haddad offers several specific recipes that align with the program’s principles:

Savory quinoa bowl with mushrooms, spinach and eggs For 2 people Ingredients: 8 mushrooms; olive oil; 150 g spinach; 2 eggs; 200 g cooked quinoa. Method: Cut the mushrooms into strips, then cook in olive oil until they take on a nice colour. Wash, dry and chop the spinach, then add it to the pan with a little more olive oil if necessary. Put the hot quinoa in a bowl, top with the spinach and mushrooms and a fried egg. Season and serve immediately.

Chia pudding, almond milk and raspberry coulis For 2 people Ingredients: 300 ml almond milk; 25 g chia seeds; 2 tbsps agave syrup. For the coulis: 250 g raspberries; juice of 1 lemon. Method: Mix the almond milk with the chia seeds and agave syrup. Pour into bowls and leave in the fridge overnight. Gently rinse the raspberries, then blend with the lemon juice to a smooth sauce. Serve the chia pudding with the raspberry coulis.

Sole fillets with olives For 4 people Ingredients: 4 sole fillets of 100 g each; 200 g pitted black olives; fresh basil leaves. For the tomato sauce: 1 tbsp olive oil; 20 g shallots, finely chopped; 300 g chopped tinned tomatoes; salt and pepper; 1 bouquet garni; 1 clove garlic, chopped. Method: Preheat the oven to 200 C. Make the sauce by heating olive oil and sweating shallots without colouring. Add tomatoes, salt, pepper, bouquet garni and garlic. Cook for 30 minutes until water evaporates. Place fillets in a baking dish, cover with tomato sauce and olives. Bake about ten minutes, until flesh easily separates with a fork. Finish with fresh basil.

Spelt casserole with a trio of peppers For 4 people Ingredients: 300 g spelt; fresh basil leaves; 1 red pepper; 1 yellow pepper; 1 green pepper; 1 white onion; 1 clove garlic; 4 tbsps olive oil; salt; 1 litre chicken stock; 100 ml white wine; 20 g grated parmesan; 10 pitted black olives. Method: Soak the spelt for 10 minutes. Chop basil and peppers; peel and chop onion and garlic. Sweat onion and peppers in half the olive oil with a pinch of salt for 2 minutes. Stir in spelt and garlic, then add wine to deglaze and reduce by half. Add stock gradually, letting the liquid absorb before adding more. When the spelt is cooked, remove from heat and stir in parmesan, the remaining olive oil, olives and chopped basil.

The Régime Rentrée is not a drastic diet but a framework for a sustainable return to routine. Bedjai-Haddad says it can help some people shed a stone in a month, but she emphasizes that the approach is about building healthy habits that can endure beyond September and into Christmas and the year ahead. Whether you’re returning from holidays or simply seeking a structured way to eat more vegetables and fewer ultra-processed foods, the Régime Rentrée offers a model that blends practical meals, mindful portions and regular activity to support health from Paris to beyond.