It is not actually correct to attribute the answer to this question to a single reason. As it is thought, weight gain due to excessive food intake
is one of these reasons. First of all, you should be examined under the supervision of a doctor and necessary tests should be performed. If we look at the reasons:
br /> ✓ Hormonal irregularities (insulin resistance, underactive thyroid gland, vitamin D deficiency, anemia, polycystic ovary)
✓ Drugs used (antidepressant use, some drugs used in diabetes, causing edema
/> blood pressure medications)
✓ Wrong eating behaviors (eating fast, taking large portions, consuming high-calorie foods
, eating 1-2 meals a day, eating only one type of food, due to eating behavior disorder
br /> nutrition)
✓ Weight gain due to the cortisol hormone, which increases at the level of stress. Desire to consume large amounts of carbohydrates
and subsequently the increase in the happiness hormone. Eating habits that have become a complete vicious circle
✓ Low physical activity (working at a desk for a long time, commuting to work by car, not doing sports at all)
pre-obesity nutrition
As can be understood, it is not possible to attribute weight gain only to overeating!
What do we do if we have insulin resistance according to the blood test results?
When a person starts to gain weight, the insulin hormone begins to increase in the body. This causes you to want to consume more carbohydrates. In other words, you have a desire for floury and sugary foods. The more you consume these foods, the quicker you get hungry and the faster you eat. As a result, the fat in the body automatically increases. > If your desire for food has increased, you may have insulin resistance.
Studies have shown that regular exercise is a very effective treatment method for insulin resistance.
We will do 45 minutes of moderate exercise (brisk) 3-4 days a week. walking, swimming, jogging, cycling) will be sufficient. Additionally,
metformin and acorbose group drugs recommended by your doctor will also suppress appetite and help you lose weight. Let's talk about medical nutrition therapy, which is the most effective step of the treatment. The most important the rules are:
Choosing foods with a low glycemic index. To elaborate a little, it is the tendency of foods not to raise blood sugar levels. The human body uses blood glucose, that is, sugar, as fuel. When we consume sugary foods, insulin release in the body increases and sugar begins to fall. Immediately after that, the blood sugar level begins to decrease. Depending on the falling sugar
, there is a tendency to consume sugary foods again. After that, complaints such as drowsiness and weakness appear. This vicious cycle causes the person to gain weight.
OBESITY PROBLEMS
br /> Which foods should we stay away from:
Table sugar, honey, molasses, jam, halva, chocolate, Turkish delight, sugary drinks, and all kinds of desserts containing sugar. Also fruit juices, melon, fig, watermelon. Foods such as bananas, white bread, pastries made from white flour, rice, carrots and peas can also increase blood sugar rapidly.
Foods with a low glycemic index are:
Dried legumes, apples, Fruits and whole grain products such as orange, kiwi, tangerine, grapefruit, pineapple.
(oats, bulgur, brown rice, whole wheat flour pasta) Consuming too much of low glycemic index foods also causes weight gain. They can cause blood sugar to rise by increasing the glycemic load. Consuming foods with a high glycemic index together with protein-rich foods helps us stay full and increases blood sugar levels late. It is also used in weight loss treatment. In particular, studies show that starting the meal with proteins and consuming carbohydrates last
is effective in blood sugar regulation. Consuming pastries with a protein such as meat, chicken or fish, and especially with a salad with plenty of lemon, lowers blood sugar. it increases more slowly.
HOW SHOULD WE FEED?
Make sure to follow a specially prepared nutrition program with the help of a doctor and a dietician.
You should eat 3 main meals with at least 2 snacks.
You should eat more than 3-4 hours. We should not remain hungry for a long time
Stay away from simple sugars (table sugar, honey, molasses, chocolate, sherbet desserts, sugary drinks, fruit juices, etc.) that increase blood sugar rapidly
Foods with a high glycemic index are milk and milk.
Be sure to use whole grain products in main meals. (Whole wheat bread, (such as oats, bulgur)
45 minutes to 1 hour of exercise should be done 3-4 times a week. Exercise should never be done while hungry. It is most appropriate to exercise 1 hour after main meals and 30 minutes after snacks.
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