- The 10 most frequently asked questions about nutrition and 10 answers
1) Is it healthy to lose weight by starving?
It is not. In fasting weight loss diets, weight loss occurs from muscle, which we call lean body mass. The body slows down the metabolism and develops a mechanism to store fat instead of burning it. In unconscious diets, the blood building blocks folic acid, iron and vitamin B 12 are not taken sufficiently.
2) Is it right to diet without breakfast?
Breakfast is the most important meal that will provide the energy our body needs after 8-12 hours of fasting. If breakfast is skipped, blood sugar drops during the day and there is no feeling of satiety. You can eat very fast and large amounts of food, especially at dinner. There may be weight gain instead of weight loss.
3) Do vitamins make you gain weight?
No; It does not cause weight gain. Vitamins do not contain energy (calories). They are nutrients that are necessary to protect our health. If the eating behavior of people using vitamins changes, they will gain weight.
4) Should I drink water while following a weight loss diet?
Yes; Each individual should consume 2-2.5 liters of water daily. This amount can increase up to 3 liters in summer. Other liquids drunk during the day (tea, coffee, carbonated drinks) do not replace water. If the amount of water you drink is insufficient, your urine color will be dark; if it is enough, your urine color will be light.
5) Do acidic foods (such as lemon, grapefruit) and drinks (such as soda, vinegar water) help you lose weight easily?
No; No food or drink alone will make you lose weight. However, recent studies have shown that foods rich in calcium and vitamin C accelerate the burning of stored fat when consumed with other foods. In addition, drinking too much soda is dangerous for people with high blood pressure.
6) Can I lose weight by eliminating carbohydrate-containing foods from the diet and eating high-protein foods?
You can lose weight, but it's healthy. Impossible. Consuming plenty of protein also increases saturated fat consumption. This situation paves the way for the development of some types of cancer, heart diseases and diabetes. per day Consuming less than 40-50 grams of carbohydrates causes ketone bodies to form in the blood, which causes an acetone-like odor in the mouth.
If you want to lose weight from fat mass; It is also necessary to consume enough whole grain bread, fruit and vegetable group foods such as meat, milk and eggs.
7) Does the food we eat before going to bed at night make you gain weight?
Can remove; This depends on the speed at which the body converts the calories it takes into energy. The main meal (dinner) should be consumed 4 hours before bedtime and the snack (fruit, milk, etc.) should be consumed 2 hours before bedtime. Eating late at night affects both sleep quality and causes digestive complaints such as gastritis.
8) Does drinking too much coffee increase the metabolic rate?
The caffeine in coffee has an effect on increasing the metabolic rate, but coffee is also a stimulating drink. It should be limited to 2 cups during the day. It may pose risks such as heart attack and tachycardia in some people.
9) How should I maintain my weight after the weight loss program is over?
After reaching the desired target weight, I should return to my old eating habits. You should not return. Weight loss period is also a 'change in nutritional behavior'. With a weight maintenance program, this period should be at least 6 months and an average of 2 years. This is the process of the body adapting to the new weight.
10)Can I lose weight during menopause?
It can be lost; I have never lost weight before It has been observed that women who do not experience this problem gain weight during menopause. Weight gain occurs as hormone levels change and metabolic rate decreases. In such a case, weight can be lost with a balanced diet and regular walks.
- KEEP IN MIND:
WALNUT:
It relieves mental fatigue due to the calcium and phosphorus it contains. It does not contain cholesterol and contains vegetable protein. 100 grams of walnuts contain 14 grams of protein. It is heart friendly. It is useful in reducing blood fats such as cholesterol, LDL and triglycerides.
100 grams of walnuts are approximately 650 calories. Consuming 2-3 of them a day is sufficient for health. monounsaturated It is rich in fats.(Omega 3)B2, B6, Evitamins and potassium.
Apricot:
Fiber and It is rich in potassium. It is an important nutrient in protecting the immune system. It contains vitamin A, which is necessary for skin and vision functions. 100 grams of dried apricots are 260 calories. 100 grams of fresh apricots are 75 calories. It is good for constipation when consumed on an empty stomach in the morning.
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