Why Diets Don't Work?
How many diets have you tried so far?
Every year another diet has become popular and you hoped for it?< br />
Is a ketogenic diet good or is it a vegan diet?
You lost 3 kilos in a week with the Swedish diet, but you stopped when you couldn't continue, right?
Gluten-free diet was good Wouldn't you be able to eat your birthday cake too?
You were doing IF, but when your friends called out that night, did your whole system break?
Well, first of all, how long was the maximum you could maintain a diet you started?
One week?
One month?
Three months?
Has it been more?
Did you blame yourself for lack of will or was it dieting? crime?
Why didn't it happen?
Why did it seem like it didn't continue?
Why did it happen, but after the diet was over, the lost weight came back?
Shall I answer?
It didn't work because it didn't suit your lifestyle.
It didn't work because it ruined your health.
It didn't work because it didn't appeal to your current eating habits. It didn't work, because you lost muscle and water with rapid weight loss in a short time. When the diet is over, you replace the water you lost, it is reflected on the scale as weight. Also, your metabolism has slowed down, and the amounts you eat before the diet and maintain your weight are now making you gain weight.
It didn't work because you wanted to get rid of them quickly instead of making slow and permanent habits.
IN BRIEF YOU CANNOT CONTINUE.
YOU DON'T LEARN NUTRITION IN BRIEF.
Your diet should be suitable for your nutritional and lifestyle habits, health history, body composition, socioeconomic status, and physical activity status.
And most importantly, it should be planned in a healthy way by a dietitian.
It should not restrict any food group and teach you adequate and balanced nutrition instead of popular diets. I am not on a detox diet It should be a "Healthy Eating Program for Person X".
You shouldn't follow a diet, your diet should fit you.
Because that's the only way you can maintain it.
that way, "diets work"
I SHOW UP WHEN I SEE FOOD
Let's say we just finished our meal, we're stuffed. We feel like we can't get another bite.
Then the host puts a dessert in front of us. Luckily, it's our favorite dessert. Instantly, our appetite is regained, we start to eat that dessert with a great desire.
So what happened to our stomach that was just full, did it suddenly make room for dessert?
This situation is caused by hedonic hunger. being associated. To explain better, the word hedonic means "related to pleasure, hedonistic, hedonistic". Therefore, hedonic hunger is also a type of hunger that is based on pleasure.
SO WHAT IS PLEASURE PROVIDED?
In short, through reward in the brain
IN THIS TYPE OF HUNGER IN THE BRAIN WHAT HAPPENS THAT Stimulates the PATH TO REWARD?
Food's appearance, smell, sound (think of a magnum ad if you can't imagine it), texture, and taste... In other words, the features that make that food delicious and enjoyable to eat.
Hedonic hunger can be easily distinguished from physical hunger. Because we know that even when we eat, we actually have a full stomach. However, this is exactly why it is dangerous, it can support food intake even when full.
It even has another dangerous feature: Eye hunger outweighs even the signals of satiety. Therefore, hedonic hunger is a very powerful hunger.
HOW DO WE GET AHEAD?
It's simple. We will become aware of what we eat. This may sound funny, but we will enjoy the sensory properties of the food we eat to the full.
For example:
Before we eat, we will examine its appearance
We will check its texture with our hands or with a fork.< br /> We will smell it. First to the nose, then to the mouth...
.If it is a food that makes a crackling sound, we will also experience its sound.
.And the last taste... Chew for a long time, feel the taste. This time, consider the brownie intense commercial. You can close your eyes and enjoy the moment
.
According to studies, individuals who eat their food with awareness either consume less food at that meal or start the next meal less hungry and eat less. Preventing or reducing unnecessary consumption is probably possible by raising AWARENESS
ARE YOU THOSE WHO ARE HAPPY OR WHO ARE HAPPY WHEN Eating CHOCOLATE?
Yourself a little nervous, a little stressed, a little Does your hand go to chocolate for no reason when you feel unhappy, a little bored? Well, have you ever observed your mood after eating? Are you happy or do you feel guilty and unhappy?
Chocolate; It is associated with serotonin receptors, giving pleasure and pleasure, reducing tension and good mood.
AMA
When used as an emotional eating strategy as in the example I gave above; Although it may give you a short-term boost in your mood, the benefit seems to be related to the prolongation rather than the temporary or even cessation of negative mood
On the other hand, in one study, some normal-weight women were given chocolate, some apples, and some no nutrition. and their subjective status is evaluated at regular intervals.
Although women who eat chocolate and apples experience an increase in mood, this effect is higher in those who eat chocolate.
However, some women who eat chocolate feel guilty instead of positive emotions The feeling of guilt outweighs. Chocolate can improve your mood, but the effect will probably be temporary. Turning to other activities that will make your brain release serotonin instead of chocolate can have more positive results in the long run: like taking a walk or chatting with a loved one
On the other hand, you don't need to code any food as bad or unhealthy in your mind. What matters is the amount you consume. Eating a few pieces of chocolate when you feel like it won't kill anyone after all I don't know but what goes to your stomach I know very well where it goes: FROM YOUR SHOPPING CART
WHAT TO HAVE IN YOUR SHOPPING CART?
Whole grains (Whole grain breads, pastas)
Legumes
Eggs
Pasteurized or UHT milk and dairy products
Seasonal fruits
Seasonal vegetables
Unprocessed meat and meat products
Quality sources of fat (olive oil, low-salt/unsalted olives, walnuts, raw hazelnuts/almonds)
HOW CAN WE SHOPPING CONSCIOUSLY?
Let's go shopping with a shopping list and stick to the list.
let's go on a stomach, otherwise it is possible to fill the basket with many products that we do not need but we crave.
Let's not buy ready-to-eat foods (packaged snacks, frozen pizza, pastries, lahmacun...) Because we know that the best way to cook is to eat. when we feel a little chilly we will find ourselves eating them.
But we can buy tuna fish and canned legumes as ready-to-eat food. >
In order not to waste it, let's be careful to buy as much as we can consume, instead of buying plenty of fruit and vegetables. WHO WILL KNOW?
On the one hand, those who force themselves not to eat after 6 pm, on the other hand, "I ate at night or during the day, how does my body find out what time it is? will know"...
Who is right?
Before I answer, I will briefly tell you about a concept: Circadian Rhythm
Circadian rhythms are created by us living things. produced, and they can perpetuate themselves even without external cues. In other words, our body has a rhythm of about 24 hours and it maintains itself according to this rhythm
Some hormones such as melatonin are among the internal factors that maintain this rhythm. Conditions such as light, food intake, sleep/wake and physical activity play a role among external factors
But there is another important point here. While some creatures are active during the day, some are active at night (see: bat, owl, etc.) i stay active and are programmed to sleep at night.
IF WE ARE ONLY FOCUS ON THE NUTRITION PART OF THE JOB
Insulin sensitivity and glucose tolerance are higher in the morning hours. So it seems important to move the eating process to early hours for blood sugar control
Diet-induced thermogenesis is higher in the morning hours. In other words, eating during the day can contribute to weight control by affecting the body's energy expenditure
According to studies, individuals who eat late at night;
more calorie intake
lower energy expenditure
increased waist circumference
insulin resistance
high triglyceride (we can say blood fats) levels
risk for oxidative stress
inflammatory response
They seem to be under
This may cause diseases such as obesity, diabetes, cardiovascular diseases, hypertension in the future in people
AMA
If you work night shifts If you have a job or work during the day and come home at 8 pm, the best thing you can do is not to force yourself to starve, but to adapt your eating pattern to your life
You can spend the evening more lightly by giving your eating intensity to the day. or you can make smaller meals on the night shift
It's always more sustainable to switch to a diet that fits your lifestyle, rather than sticking to one truth
DOES YOUR SPOTIFY PLAYLIST CAUSE YOU TO LOSE WEIGHT?
Since we do not eat only when we are hungry, our hunger-fullness is not the only factor affecting our food intake
▪️The role of senses
▪️The appearance of food
▪️Sounds during eating
▪️Forgotten senses of taste
▪️Smell
▪️Tat
▪️Tissue
and all these, as well as other verbal and sensory characteristics affect our food consumption. >
The presence of music in the environment causes more food and fluid intake compared to silence.
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