How many calories an individual will consume during the day varies depending on the individual's age, gender, height, kg, disease status and medication use. Therefore, if I were to give a general recommendation, a diet of approximately 1600 calories per day for female individuals and 1800 calories per day for male individuals will ensure success in weight loss.
For healthy individuals, weight loss between 500gr and 1kg per week is recommended by the World Health Organization. In addition, obese and morbidly obese individuals lose weight faster, but a monthly weight loss of 6 kg or more may cause health problems.
Since the unwanted weight in your body is not gained in a short period of time, it is not a possible or healthy way to lose weight suddenly.
No. Because the body weight lost in this way is muscle weight. In other words, they are lean tissues. Thus, losses in muscle weight; Dizziness, feeling faint, insomnia, anemia, hair loss, fatigue, cramps, mental disorders and decreases in liver glycogen stores are observed.
Diet programs are personal. It is not right to share the same diet with someone else. Because each individual's height, weight, activity level, disease status, metabolism, lifestyle and response to diet are different. All these must be taken into consideration in a correct diet program. Each individual should create a sustainable and efficient nutrition program according to his/her own lifestyle with the support of nutritionists.
No. Variety in the diet is important. This is very important both to prevent the person from getting bored with the diet and to keep the metabolism alive. every g There is an alternative to food. As long as these alternatives are consumed in the right amounts, the diet process will be more enjoyable.
Miraculous Unfortunately, there is no such thing as food. No food alone is sufficient for weight loss. However, weight loss can be achieved with a varied diet and a correct and sustainable diet program specific to the individual.
To lose weight, you should drink water before meals. Drinking water before a meal will fill the stomach capacity, give you a feeling of fullness and reduce the amount of food eaten. Drinking water between meals may increase appetite.
Nutrition is a whole and the parts of this whole are carbohydrates, proteins and fats. Therefore, we should include all of them in our daily diet. Diversity is important. When we need to eat outside the home, we should choose lighter, less fatty foods. When consuming meat, attention should be paid to the cooking method. Preferably, grilling or boiling method can be adopted. It is necessary to stay away from fried foods and foods with sauces and high amounts of fat.
No, it is not. . In fact, it depends on what time the individual sleeps. We generally want the last snack to be light and consumed 2 hours before sleep. In this way, drops in blood sugar at night and excessive eating at breakfast are prevented.
Any food we eat more than we need is stored as fat, so it doesn't matter whether that food contains fat. The extra bread, roasted chickpeas, apples and vegetables you eat are also stored as fat. The carbohydrate storage in the body sends fuel to the brain in case of urgent need. But the real energy store is fat. Therefore, in weight loss programs, the daily diet should include carbohydrates, protein and a moderate amount of fat. According to research, the best way to lose weight in a healthy way is to consume foods While balancing the diet, include plenty of vegetables and fruits and increase the amount of fiber as much as possible.
No On the contrary, bread consumption is very important in the diet. Because we have to get 55-60% of our daily energy from carbohydrates. Because the brain's main energy source is glucose, that is, carbohydrates. It is not protein or fat. Since bread is a good source of carbohydrates, it is more important to pay attention to what form of bread we consume and how much we consume, rather than not consuming bread in the diet.
First of all, no food is miraculous and does not provide fat burning on its own. This is one of the common misconceptions. Lemon water has a high alkaline value. Therefore, it may speed up the metabolism even a little, but it is not enough on its own.
- Staying hungry for a long time
- Removing bread from the diet
- Eating a single food diet
- Low-calorie diets
- Consuming fruit unlimitedly in the diet or not consuming it at all because it is sugary
- Not drinking enough water
- Consuming light products without limit
- Using weight loss pills
- Eating fast
- Weighing yourself constantly and being result-oriented
Fe deficiency; It is characterized by fatigue, chills, weakness, pale skin, constant palpitations and sleepiness. Foods containing iron should be consumed together with vitamin C. Because vitamin C enables better use of iron in the body. Therefore, be sure to consume fruits and vegetables containing vitamin C (such as rose hips, kiwi, citrus fruits, strawberries, broccoli, tomatoes, green leaves, peppers, melons) on a daily basis. For example; To increase absorption; You can mix molasses into orange juice, cook vegetables with meat/minced meat, and choose a salad with plenty of lemon along with legume dishes.
During the diet, the desire for sweets can be both a psychological and physiological condition. Especially if the energy and carbohydrate levels of your diet are not sufficient, the tendency towards sweets increases even more as blood sugar will decrease. Or your desire for sweets may increase due to diet psychology. To satisfy your sweet tooth, alternatives such as dried or fresh fruits such as apricots, plums and grapes, or 3-4 pieces of dark chocolate once a week or 2 scoops of ice cream once a week can be added to your diet if your nutritionist deems it appropriate.
The biorhythm and living conditions of each individual are different. Therefore, individuals should determine meal times according to their own lives. What matters is the calories consumed during the day.
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