Over the last forty years, excess weight has been a widespread problem all over the world. The percentage of obesity in adults and children is increasing dramatically. While dietician Kübra Bal shares special tips for those who want to start losing weight in the spring, she also explains how the elements of simplicity, diversity and sustainability can be applied to create positive effects in your diet. Getting rid of excess weight is not a dream with the edema-relieving detox diet & recipe and this year's 5 favorite foods.
Dietitian Kübra Bal states that taking the appropriate amount of calories, staying away from refined foods, and eating a low glycemic index diet are the keys to getting rid of excess weight this spring.
Get Ready for Change!
1-Regulate your sleeping hours. Do not go to bed late and start the day early in the morning. Even if you do not consume anything late at night, being awake makes it difficult to lose weight because it reduces the release of cortisol and ghrelin hormones. Research shows that sleeping between 00.00 and 04.00 helps you lose weight.
2- Include protein in your breakfast. Your blood sugar goes the same way it starts the day. A breakfast containing protein protects your blood sugar, provides fullness, and helps you lose weight by accelerating your metabolism.
Use the following alternatives for your breakfast;
1 glass of milk + 4 spoons of muesli + 2 walnuts. filling
1 glass of kefir+3 dried dates+15 almonds
1 boiled egg+2 slices of cheese+1 slice of whole wheat bread
3 -Afternoon danger. Be prepared for the most snacking time of the day. Get over the crisis of 15 almonds + 2 dates + 3 walnuts + coffee with milk in your bag, car or office.
4-Evening lightness. Only 1 bowl of soup for dinner 2 days a week + Eat with 1 bowl of yoghurt. Consume grilled fish + salad for the other 2 days.
5-Brush your teeth. After eating your dinner, brush your teeth and drink a large glass of water. You will see that the feeling of constantly snacking disappears.
6- The target is further away. Go to the market further away, park your car further away, get off at a farther stop, meet at a farther place. this is Increase your daily movement by 30 minutes.
7-Drink water from a bottle. Do you forget to drink water? Drink from a bottle, not a glass. Follow it by placing a 1.5 liter glass bottle in front of your eyes every day and do not go to bed without finishing it.
Top 5 Foods
1-Red Quinoa: Quinoa, which contains plenty of protein, fiber and minerals, is rich in B1, B2, folic acid and B6, which are among the B group vitamins, which are important for the good functioning of metabolism and the ability to convert what we eat into energy. also rich. It keeps blood sugar levels under control with its low glycemic index value. Thus, its consumption is ideal for people who are on a diet.
2-Buckwheat: Buckwheat, which contains 11 percent protein, is a plant that grows in cool climates and does not contain gluten. With this feature, it is also suitable for those who are allergic to gluten and celiac patients. Buckwheat is one of the indispensable foods in diets with its filling properties and protein content. You can prepare a delicious and filling salad by boiling buckwheat and broccoli and adding olive oil, vinegar and lemon.
3-Goji Berry: This fruit, also known as wolfberry, contains powerful antioxidants. Gojiberry, which accelerates fat burning, also prevents the fat taken from food from being stored in the body. You can get rid of your belly fat by adding 12-15 pieces of yoghurt to a bowl of yoghurt as a snack.
4-Brazil Nuts: The importance of snacks in diets is an undeniable fact. Brazil nut is a food candidate to become the new star of snacks. A powerful antioxidant, rich in selenium. You can consume 7-8 Brazil nuts, which contain high fat and protein, with your herbal tea as a snack.
5- Macadamia nuts: Another popular snack option is Macadamia nuts. Since its calorie value is quite high (718 kcal per 100 grams), it is beneficial not to exceed 10 snacks as a snack. It is one of the foods that have satiating properties due to the high fat content it contains.
Edema Relieving Detox Diet
Morning: 2 boxes of probiotic yoghurt, 2 spoons of oats, 1 ring of pineapple
Lunch: 6 spoons of vegetable dish with olive oil, 1 slice m whole wheat bread
Afternoon: 1 kiwi + 2 walnuts + 10 almonds
Snack: 1 bowl of vegetable soup, 1 bowl of yoghurt, 1 slice of whole wheat bread
Night: Chamomile / lemon balm tea + ½ banana
1 bunch of parsley, 1 bunch of dill, 1 bunch of mint, 1 tablespoon of thyme are boiled in 2 liters of water for 20 minutes and cooled. Drink it throughout the day.
This diet can be done once a week for healthy women between the ages of 25-45. It should not be done by pregnant women, breastfeeding mothers, or people with health problems.
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