Without a doubt, the common problem of everyone, regardless of whether they are men or women, old or young, is being overweight. Although it seems like a very simple process, the weight loss adventure is actually shaped by sitting down and making a deal with our metabolism. How will you relax him, how much will you reduce his burden, and how much fat will he allow you to burn in return for your efforts?
Let's examine this adventure in all its details.
What is this fat burning?
Contrary to media advertisements, fat burning is actually a very complex and long metabolic process. Many vitamins and minerals play an active role in burning fat in your body. In this case, you may wonder if we will burn more fat if we take high doses of vitamins and minerals that play a role in these metabolic stages. My answer, unfortunately, is no.
We have a very programmed and regular metabolism. As you chew your food slowly, the enzymes in your saliva are already starting digestion. However, while carbohydrates are mostly digested, fats and proteins are only broken into small pieces at this stage and are not fully digested. After you swallow food, they reach your stomach through your esophagus. There is a very acidic environment in the stomach and proteins begin to be digested here. Fats have not yet been digested. Some carbohydrates digested in the mouth, some proteins digested in the stomach, and fats that have not yet started digestion reach your small intestine, where all food groups (regardless of carbohydrates, fats, proteins) are digested and then the absorption phase begins.
We need energy for all systems of our body to function regularly. To meet this energy, our body prefers to use carbohydrates in the first stage. Because it takes longer to obtain energy from carbohydrates and the rate of waste generation is lower. Our body also obtains energy from proteins and fats, but we never want to use proteins to provide energy. Because proteins have much more important functions:
-
They contribute to the structure of the factors that actively work in our immune system. It is involved in
-
It is necessary for the growth, development and reproduction of cells
-
It is necessary for processes such as wound healing and tissue repair
-
It is necessary for the preservation of muscle structure and the regular working tempo of muscles
-
It is the building block of enzymes in our body
If enough carbohydrates are consumed, fat burning can occur as all the stones are in place. However, if carbohydrates are taken in low amounts, proteins begin to be burned instead of fats, and the breakdown of proteins causes muscle loss.
Slimming diets
The basic principle in slimming diets is to ensure adequate carbohydrate, fat and protein intake. In this way, the burden on the digestive system and metabolism is relieved and the body can focus on the destruction of existing fat.
Slimming diets are organized according to the person's disease history, height, weight, age, economic opportunities and cultural structure. In other words, diet is personal to the individual, like a fingerprint. Forcing a vegetable dish with olive oil to someone who does not like vegetable dishes with olive oil; It is unethical to insist on writing avocado to someone who does not like avocado as if it were a miraculous food. For this reason, during my preliminary meeting with my clients, I take care to ask about the foods they like and dislike, as well as their disease history.
It is very important to be able to use change lists in weight loss diets and to provide nutrition education along with change lists. Interchange lists enable food groups with the same nutritional content to be used interchangeably. Let's explain this with a breakfast example. Let's say your dietitian has written the breakfast menu on your list as follows;
-
Unsweetened light tea (unlimited)
-
1 medium egg (boiled)
-
2 slices of cheese or 6 tablespoons of curd cheese
-
5 olives
-
1 slice of brown bread
-
Cold seasonal vegetables (oil-free, unsalted)
You can make this breakfast alternative by using the replacement lists. We can change it as follows;
-
Unsweetened light tea (unlimited)
-
3 slices of cheese or 9 tablespoons of curd cheese
-
2 walnuts
-
1 slice of brown bread
-
Cold seasonal vegetables (without oil, without salt)
Where did the egg go? : 1 medium-sized egg is equal to 1 slice of cheese, and both of them are in the meat group due to their high protein content. On the days when you don't want to eat eggs in the morning, you can turn your egg allowance into cheese and eat an additional slice of cheese.
Where did the olive go? :5 olives are equal to 2 walnuts and are in the oil group. On the days when you don't want to eat olives in the morning, you can change your olive allowance into walnuts.
Let's diversify our same breakfast menu a little more;
-
Unsweetened light tea (unlimited)
-
Omelette (1 egg + 2 slices of cheese + 1 teaspoon of oil)
-
1 slice of brown bread
-
Cold seasonal vegetables (without oil, without salt )
How was the omelette? : There is no obligation to use our right to boiled eggs. You can turn your olive oil into 1 teaspoon of oil, add your egg and cheese mixture and make yourself a nice omelet. Or; You can add egg, tomato and pepper to 1 teaspoon of oil and make yourself a nice menemen and consume extra cheese with it.
In order for you to use these change lists freely while dieting, I will add them as a group-by-group table at the end of my article. But remember this! You can replace the foods listed in the replacement lists. For example, you can use your right to 1 portion of fruit on your list in favor of apple, watermelon or dried figs, but you cannot consume the breadsticks in the bread replacement group where fruit is written on your list.
Prohibitions and cheats
There are no prohibitions in the diet! Yes, you heard right. Because in this process, you are trying to gain eating habits. Losing weight may be very simple, but maintaining the weight is possible by gaining sustainable eating habits.
What you eat while dieting Knowing what balance equals on your list makes it much easier for you to balance. It can be very difficult to balance when we frequently consume high-calorie, processed sugar or high-fat foods, but small escapes from time to time can be instructive for you to gain correct eating habits in the long run.
FREQUENTLY ASKED QUESTIONS
What should meal times be in weight loss diets? How many meals should we eat in a day?
-
I should say that these are all in the past. How many meals a day should be eaten depends entirely on the person's eating habits. Some people have breakfast at 11:00 in the morning, some at 9:00. Both are correct. The important thing is the content of the breakfast.
Do detox teas and detox waters burn fat?
-
Contrary to advertisements on social media, No detox tea or detox water burns fat. As I mentioned, fat burning is a very long and complex process. It is not possible for a bunch of parsley and half an apple to speed up such a process. I give detox water especially to my clients who do not consume water or do not like to drink water, because it is flavored. I prescribe detox teas to relieve edema.
Does drinking vinegar/lemon water on an empty stomach in the morning burn fat?
-
I tell my clients about it in the mornings. I love writing about lemon water, but not for fat burning. It stimulates the stomach and digestive system, which has been resting all night, and says "hey, I will send you food soon, just so you know." I write to say.
What about slimming teas? Are they really harmful?
-
In the past, there was a serious interest in slimming pills. Unfortunately, dozens, perhaps hundreds or even thousands of people lost their lives because of these pills, and the companies that produced them suffered serious losses. In order to close this gap and produce something more innocent, slimming teas were introduced to the market. Most of them contain the senna plant. Senna increases bowel movements, making it easier for the person to go to the toilet. Constantly going to the toilet Individuals who lose weight think (very sadly) that the weight on the scale is fat. However, what goes away is the excess water in the body.
Is losing weight with slimming smoothies produced by companies the right choice?
-
For us, it is the best choice. The important thing is diversity. Unfortunately, a single type of diet, consuming only one type of food group, is not healthy at all. Although it may have a positive effect on your weight loss in the short term, it is observed that the lost weight comes back in a short time because there is no fat loss in the long term. In addition, calcium intake is generally low in this type of nutrition principles and has drawbacks for bone health. Such smoothies are generally low in fat and cause deficiencies in some vitamins (vitamins A, D, E and K) that cannot be used in our body without fat.
Read: 0
