– Lose weight under the supervision of a dietitian without feeling hungry, by reducing your daily energy intake by 10-20% or aiming for an average weight loss of 0.5-1 kg per week.
• Reduce your fat intake in the diet. Choose low-fat milk and dairy products, lean meat, fish and chicken. However, do not over-restrict your fat consumption. (it is essential that we consume fat-soluble vitamins)
• Increase your consumption of whole grains and legumes.
• Consume at least 5 portions of vegetables and fruits a day.
• Increase your daily fluid consumption (at least 2 liters per 10 liters). -12 glasses of water)
• Do not skip meals, do not stay hungry for a long time, (especially diabetic patients)
• Consume 3 main meals and 3 snacks daily with 2-3 hour intervals.
• Short-term meals Instead of diets, follow diets that include healthy eating rules that you can follow for a long time. • Aim for permanent weight loss. , consume probiotic dairy products such as fiber diet (whole grains, legumes, fruits with their peels, vegetables, dried fruits and kefir).
• Eat your meals slowly and chew well.
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