Dieting doesn't mean you have to give up all the foods you love. Diet literally means balance. So, as long as you can balance what you eat, your weight will remain within ideal limits
First of all, let's talk about what should not be consumed in the diet for someone who wants to lose weight.
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Frying - by frying vegetables or meat dishes. Consuming it not only causes an increase in calories but also increases carcinogenic compounds. Instead of frying in plenty of oil, try cooking foods by laying wax paper on a baking tray.
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Mayonnaise, oily/creamy/high-sugar sauces, meat/chicken bouillon; Stay away from high fat content
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Processed meat products; Meat products such as salami, sausage, soudjouk etc. contain preservatives. Consuming it for a long time and in large amounts is harmful to health.
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Offal; Their fat and cholesterol contents are quite high
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Ready fruit juices and sugary carbonated drinks; They are sources of empty calories. They do not contain any nutritional value. They increase abdominal fat.
Balancing Carbohydrate Misses (Pastries-cake-pastry-cookies-pastry):
These foods, which are high in white flour and sugar, give a feeling of intense bloating rather than giving a feeling of fullness, and cause complaints of fat in the abdominal area, fatty liver, thickening and edema in the waist and hip areas, and indigestion. However, it is very difficult, especially for women, to eliminate these foods from their lives. It is very difficult to live a life away from these foods.
✔For example; If you eat 1 small pastry + 1 cookie for lunch, you will consume as many calories as 5 slices of bread + 2 portions of fruit + 1 tablespoon of oil + 150 ml of milk. Today's breakfast can be 1 egg / 1 slice of white cheese + 1 slice of bread + plenty of lean vegetables. For dinner, 100 g of meat/chicken/fish salad, which will meet your protein needs in a light way, should be consumed without bread and soup. During the day, 2 cups of green tea and 1 portion of milk should be consumed as a snack.
✔When you want to consume lentil meatballs or barley, instead of 2 slices of bread; 6 lentil meatballs or 5-6 tablespoons You can install it as vicious as your lover. You can add yoghurt to these. If your lunch is like this, do not neglect the protein group in the evening and choose boiled/grilled meat/chicken/fish.
✔When you consume fresh cake; Know that 1 slice of creamy cake is equivalent to 2 slices of bread + 2 portions of fresh fruit + 1 teaspoon of oil. If you are close to your ideal weight, you can consider this as a lunch. However, for individuals who are well above their ideal weight, it is most reasonable to have this getaway instead of an afternoon snack.
✔If you consume pizza or hamburger; It means you have had a getaway rich in both carbohydrates and protein. After consuming 1 small hamburger or 1 small pizza, the healthiest choice would be to consume only vegetable dishes and yoghurt in the evening. During the day, consume 1-2 slices of bread for breakfast.
✔The best time to have a milk dessert or ice cream escapade is the afternoon snack. 3 scoops of plain ice cream or 6-8 spoons of milk dessert will replace your allowance of 1 glass of milk group and 1 portion of fruit.
✔Chocolate; You can consume 2 small squares of dark chocolate instead of 1 portion of fresh fruit.
What Are the Consequences of Carbohydrate Skipping?
Weight gain, rapid hunger-increased appetite, increased desire to eat sweets. If milk/yoghurt/ayran is preferred along with carbohydrate snacks, it will help balance blood sugar. You can keep your weight under control by making healthier choices by choosing molasses or dried fruits instead of sugar in your pastries.
Balancing Protein Gaps
In a healthy diet, you should always include proteins. There is room. You can use your meat allowance as grilled, boiled, or stew with vegetables. Among kebab varieties, you can consider Adana kebab as a meat substitute; If you want to eat iskender, consume it without butter; If you eat 1 pita with minced meat, you will also get 6 slices of bread. Try not to take extra carbohydrate groups during that day; You can also choose lamb/chicken skewers in appropriate portions instead of your daily meat allowance.
✔Let's get to the real problem; You ate the kebab and got your protein, but you also took in a high amount of fat. When eating kebab, limit fat in other meals. you should. For example, do not consume fatty foods, soups, rice/pasta, olives, almonds, walnuts, etc. Choose a small piece of pita or lavash as your carbohydrate instead of soup or rice with your meal. 1 lavash can replace 3 slices of bread. It would be more appropriate to choose half lavash. It would be appropriate to have your other meal as tzatziki + 2 breadsticks or yoghurt + salad + 1 slice of bread. Your beverage of choice should be water or plain soda.
Balancing Fat Escapes:
We want the energy coming from fat in the diet not to exceed 30%. However, extra consumed almonds, hazelnuts, walnuts, chocolate, olives, sunflower seeds, peanut butter, salad dressings and Nutella are all fat. And if it is not balanced, it will come back to you in terms of weight.
If you eat 100 grams of sunflower seeds, you will gain 600 calories - 60 grams of fat. With 100g of potato chips you get 400cal - 32g of fat. These are seriously difficult evasions to balance. Therefore, keep oil leaks as limited as possible.
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