1] What can we choose outside?
Hello everyone. I have something to say for those who ask what to eat outside and those who get nervous when they think of eating out.
When you ask how to eat healthy outside, Salad immediately comes to mind. However, your choice of salad and the content of the salad plate are very important. First of all, you should make sure that the greens are washed well wherever you go. If you really want to be full, examine the amount of protein in the salads. This can be animal sources such as meat, chicken, or vegetable protein sources. Another thing you should pay attention to. The thing is the sauces added to the salads (pesto, caesar sauce or cream). When you specify that you do not want sauce and cream, they do not add it. I usually consume buttermilk with salad, and I can recommend it to you, too.
Home-made food is another option. But I think many places that cook home-cooked meals do not use olive oil. That's why I suggest you go knowingly.
Grilled Grill is another savior, but do not forget to stay away from the carbohydrate bomb potatoes and rice that come with it, or consume it with caution. I want plenty of salad instead, they put it on the side. Again, delicious ayran on the side. The meal is complete ☺
2 ] I ate too much, what should I do?
Hello everyone. I really don't know how many times a day I get and answer this question. That's why I wanted it to be on the home page so that everyone can benefit from it. If the sentence "I ate too much" applies to one meal, there is no problem, it is easy to recover. It's easy. But if you tell me the sentence "I ate too much" for your general diet in line with your habits, you need to get counseling and learn to adopt a healthy diet. Because you cannot save your general eating habits with detoxes and compensation lists. Compensation lists and detoxes are suitable for after occasional getaways. The situation you have come this far is now. You don't need compensation lists, but a planned program specific to you.
First of all, the answer to this article is that it is much more efficient for those who try to eat healthy in general, but spend one meal at night or a certain cheat day. Why? Because without creating a healthy eating habit, you cannot get out of the cycle of "I ate - I detoxed - I ate again - then I made a compensation list", after a while it will disrupt your metabolism and you will continue to gain weight without realizing what is happening. You need to understand this: I want to say that CREATING AWARENESS IS DIFFICULT THAN DIETING, BUT IT IS PERMANENT
If you ask what to do, continue your healthy and clean eating habits routinely, you cheated and it is pointless to regret it and continue doing it.
Drink plenty of water.
Drink green tea.
Eat fiber foods.
Increase your exercise.
3]Don't procrastinate
How many things have you planned and always left for later? We want to change something in our lives, but what do we do for this?
For example, we want to start eating healthy, why do we always wait for Monday? Or we always say "wait, then let me eat whatever I want this weekend and then I'll start." Why not now? Let me tell you, we are avoiding diet psychology. Not being able to eat anything we want when we go on a diet, and trying to lose weight with unpleasant and boring meals sounds bad. I think so, it sounds bad to me too.
Because this is not healthy nutrition. Healthy nutrition; It's not just about eating greens, vegetables, only boiled chicken, and never eating sweets. Why do you get used to something in your life? Because you can continue, because you can continue.
Believe me, it's the same thing.
Start today.
If you just can't, get counseling. .
And if there are taboos against healthy eating, break them. Don't diet, learn to eat healthy. Because one will be with you for a lifetime until the list is finished, the other one will be with you for a lifetime.:)
4]Oil change
5]Eating without realizing it (tampering with the TV-fridge)
Hello everyone
Sometimes I hear sentences like these from you; Actually, I don't eat much, in fact, I just snack or I don't eat, but I still gain weight.
Now, first of all, what were we doing, we stopped thinking that we would lose weight by staying hungry. Then, we realized that if we skipped our main meals, we were actually eating more in between without realizing it.
Have you ever noticed that the plate you reached for while eating in front of the television was empty? Or have you ever thought it was over in a very short time? Remember that every time you enter the kitchen, you put something in your mouth and even if it is enough for the moment, you still need to eat something afterwards.
And lastly, remember that you need to eat something in the fridge. worms :D If you say you are standing still -
Eat your meal at your dining table, not while you are messing around with something. When our brain does not focus on eating, it does not send a signal to your stomach that this person has eaten, so please be satisfied. While you go to your stomach and wonder if it's over, you move on to the second plate.
Make sure to have your main meals, being aware that you are eating, focusing on the food. If you have a habit of snacking at night or poking around in the fridge, it means you need to have a snack. It means you need order. .Be aware, listen to your body.
Eat regularly.
8) Insulin resistance
One of the most frequently asked questions is: I have insulin resistance, how should I eat, how can I control my insulin resistance? I can break it. First, let's look at what this Insulin is. Insulin is an extremely important hormone produced by your pancreas and is secreted to ensure that the tissues where blood sugar is used take up and use sugar.This secretion, which occurs normally in a healthy person, occurs correctly, especially in those with Type 1 diabetes and Type 2 diabetes. cannot be secreted. If an individual has insulin resistance, it becomes very difficult for sugar to be taken into the tissues, used and burned. This problem causes more sugar to be secreted. By secreting more hormones, the pancreas works twice as hard so that the sugar taken into the body can be used by the tissues. The excess secreted sugar hormone causes a feeling of hunger, thus causing snacking and eating more, and this vicious cycle continues.
If you ask which individuals have Insulin Resistance
Generally, it is the result of a sedentary lifestyle, genetic predisposition and unhealthy nutrition, that is, people living a sedentary life in recent years, eating more fast food and frequent consumption of refined foods.
Very If you get hungry quickly, if you feel full late while eating, if you usually feel hungry again after eating or 1 or 2 hours, you may feel tired in your hands and feet. If you have tremors in your hands, you feel faint and have cold sweats, if there are people in your family who are both obese and diabetic, and your desire to eat sweets cannot be stopped, this may be insulin resistance. Breaking insulin resistance is also in your hands.
However, it is a wrong idea that I will eat the same things I used to eat after losing weight. People with insulin resistance need to pay attention to healthy nutrition throughout their lives and switch to an active lifestyle. In addition to portion control and exercise, in order to lose weight, it is necessary to choose foods that have a low glycemic index, contain few calories, are high in fiber and keep you full.
People, including people with insulin resistance, usually reduce their meals when they want to lose weight and want to lose weight quickly without exercising. Weight gained over years cannot be lost in days. It is absolutely impossible for a 30-year-old person to think of losing the 30 kilos more than he has gained in the last 10 years in 1 month. 30 kilos gained in 10 years cannot be lost in 1 month.!
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