Régime Rentrée: Parisian post-summer plan aims to help lose up to a stone in 28 days, nutritionist says

PARIS — A Paris-based nutritionist says the Régime Rentrée, a back-to-work diet she champions, can help adults lose up to a stone in 28 days, though outcomes depend on starting weight and how closely the plan is followed.

Bedjai-Haddad frames the Régime Rentrée as more than weight loss: it is a mental and daily-habits reset that aligns with La Rentrée, the annual return to routine after holidays. The program emphasizes fresh ingredients and a plate built around vegetables at every meal, with protein sourced from fish, eggs or lean meats, and healthy fats such as olive oil. She notes that limiting ultra-processed foods is a core part of the approach. In France, about 28 percent of energy intake comes from ultra-processed foods, compared with roughly 40 percent in the United Kingdom, a difference the nutritionist says can influence how easily people shed pounds.

The program also emphasizes regular activity as a key compensator for a culture that enjoys flavorful cuisine. Bedjai-Haddad advises patients to aim for at least three workouts per week, mixing cardio, strength training and enjoyable movement such as swimming or yoga. She stresses that while exercise is important, portion control remains essential and that the plan is not about deprivation or extreme restrictions.

A central feature of the Régime Rentrée is its practical daily rhythm. The nutritionist recommends meals that are as unprocessed as possible and balanced with vegetables, protein and healthy fats. Breakfast is not mandatory for everyone, but if someone is hungry in the morning, a protein-based option such as an omelet can be more satisfying than a sugary cereal. When breakfast is skipped, a healthy snack—such as almonds, fruit or a couple of squares of dark chocolate—helps prevent mid-morning cravings. Hydration is stressed throughout the day, with advice to drink six to eight glasses of water and to start meals with a glass of water to aid digestion and curb overeating.

Typical day patterns include a savory quinoa bowl with mushrooms and spinach for lunch or dinner, and dishes such as a mushroom omelette with a green salad or a lentil curry with rice for variety. Snacking ideas center on yogurt with fruit, a handful of nuts, and occasional small portions of dark chocolate. The plan also suggests substituting refined grains for more nutrient-dense options such as brown rice, quinoa, lentils and pulses, and choosing oils rich in omega-3—olive oil as a staple, with walnut and rapeseed oils as alternatives.

Bedjai-Haddad stresses that the Régime Rentrée is designed as a sustainable reset rather than a flash diet. The goal is to establish healthier habits that can endure beyond September and through the holiday season, including maintaining regular meals, favoring vegetables, and avoiding passive snacking triggered by fatigue or stress. She argues that a plant-forward approach can be easier to digest and can help prevent age-related weight gain when unsaturated fats replace saturated fats.

The diet plan explicitly includes sample recipes to illustrate portion sizes and preparation methods. For two or four portions, dishes such as a savoury quinoa bowl with mushrooms, spinach and eggs; chia pudding with almond milk and raspberry coulis; sole fillets with olives in a tomato-basil sauce; and a spelt casserole with peppers, onions and olives are provided as adaptable options. Each recipe emphasizes simple, accessible ingredients and straightforward cooking, intended to meet busy Parisian schedules while maintaining flavor and nutritional balance.

While the Régime Rentrée offers a structured framework, Bedjai-Haddad cautions that no single program guarantees uniform results. Weight loss depends on individual starting points, adherence to the plan, and overall lifestyle. Still, she presents the approach as a practical model for people seeking a healthier reset after summer indulgences and a path to maintain wellness through the autumn months and beyond.