Adequate and balanced nutrition is the key to living a healthy and fit life. In order to have an adequate and balanced diet, it is of great importance to consume nutrients in the right amounts, in the right ways, and in the right meals.
It is extremely wrong to present a single food as a miracle or to see it as a reason for weight gain. It should not be forgotten that every food is beneficial for our body. The point is to adjust the frequency and amount of consumption correctly. Regardless of which food group the excess in your daily energy intake comes from, the body uses what it needs and stores the rest as fat.
Except for the morbidly obese, weekly weight loss is around 1 kg on average. Losing weight quickly causes muscle loss and comes back in excess. Therefore you need to be patient. It is possible for the weight loss to be permanent if people are trained on this subject. Instead of getting tired with the list of prohibitions, you should learn to balance food habits.
So it is possible to eat all kinds of food, but the important thing is to balance other meals during the day. Another important reason why we experience weight problems is, of course, inactivity
SO WHAT ARE THE WAYS TO HAVE HEALTHY EATING? START THE DAY WITH BREAKFAST:
According to research, those who skip or skip breakfast, He tends to choose unhealthy meals at lunchtime and eats more during the day. Some individuals who do not eat breakfast consider themselves advantageous because they consume fewer calories. However, it more than makes up for this gap in other meals. Eating or skipping breakfast affects the appetite metabolism in the body and determines the blood sugar level, which increases and decreases throughout the day. The best way to start the day on a great note is to maintain balanced blood sugar levels and consume fewer calories. It is also important to ensure the balance of protein, fat and carbohydrates at breakfast. When we consume a breakfast consisting of suitable foods in this way, there is a continuous energy production in our body. Moreover, breakfast is also important for the regularity of bowel movements and the need for fiber.
According to the National Weight Control records in 2002, in a study conducted with more than 3 thousand people, it was found that individuals who eat breakfast are more successful in maintaining weight control. Another made In the study, it was observed that women who skip breakfast increased their calorie intake during the day.
DRINK LOTS OF WATER AT MEALS:
Drinking water from time to time while consuming food at all meals helps you feel full in a short time. Water consumed, especially at room temperature, combines with food and allows the food to quickly form a gel in the stomach and intestines, prolonging the passage through the digestive tract. If you drink plenty of water, the absorption of carbohydrates from meals will slow down and your blood sugar will not rise rapidly. Drinking plenty of water during the meal will allow you to consume at least 100 calories less than eating, and will accelerate your metabolic rate by 25 calories per meal.
CONSUME FIBER FOODS AT EVERY MEAL:
Fiber-rich foods. grain breads, fresh vegetables, whole-grain breakfast cereals, fresh and dried fruits, high-fiber muesli, oat bran, dried legumes and oily seeds such as hazelnuts and peanuts sweep cancer-causing compounds in the intestines, suppress natural cholesterol synthesis in the liver, prevent endothelial cell damage, heart diseases. reduces its development. Since consuming 25-30 grams of total dietary fiber per day is recommended for a healthy diet, making sure you consume at least 4-5 grams of fiber at each meal will detoxify the body, melt the body's fat stores and protect against diabetes. Many studies report that diseases such as diabetes and blood pressure are more common in people who eat fiber-free white bread, and that those who eat whole wheat bread or whole breakfast cereals containing fiber have almost no risk of contracting these diseases.
DON'T NEGLECT WALK
Health authorities say that just 30 minutes of brisk walking every day is sufficient for a healthy life and protection from diseases. By walking regularly, you will improve your muscle functions and strength while ensuring that your body uses the maximum amount of oxygen. Regular physical activity has a natural protective effect against chronic diseases such as Type 2 Diabetes, hypertension, osteoporosis, heart diseases and colon cancer.
DON'T MISS YOGURT IN YOUR MEALS:
While yoghurt is fermenting, yoghurt bacteria; It synthesizes some vitamins, especially B12. This is different from other minerals in foods. allows you to benefit. Eating yoghurt with meals prevents stomach and intestinal problems. Yogurt contains easily digested amino acids. Thanks to lactic acid, it helps prevent constipation by regulating the intestinal flora. In addition, thanks to its protein content, it has a filling feature and helps us lose weight.
DON'T SKIP Snacks!
Low-calorie but high-nutrient snacks help you avoid high-fat and sugary foods, especially between lunch and dinner, and make it easier for you to stay full for longer, thanks to the proteins or dietary fiber naturally found in healthy food. . As a nutritionist, my snack alternatives are:
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3 dried apricots with unsweetened Turkish coffee
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1 medium-sized green apple and 3 whole walnuts
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3 tablespoons of oatmeal into 4 tablespoons of yoghurt
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10 raw almonds or hazelnuts along with 1 medium-sized fruit
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1 medium-sized fruit and 1 cup of green tea
AVOID RAPID WEIGHT LOSS
World According to the recommendations of the health organization, monthly weight loss should be approximately 4 kilograms on average. Trying to lose weight faster is a seriously harmful and unhealthy situation, as it will definitely not come from fat tissue. During the rapid weight loss process, the metabolism slows down and some health problems occur in the body as water tissue is lost. Among the harms of rapid weight loss, gallstones, digestive system disorders, circulation problems, blood pressure imbalances and heart attacks are the results of crash diets. It should not be forgotten that weight lost quickly in a very short time will return to the body in greater amounts.
HEALTHY DAYS…
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