Weight loss is one of the most talked about and written topics on the agenda today, especially with aesthetic concerns. Let's be honest with ourselves! We didn't gain these kilos in a week, so we can't get rid of them in a week. In all literature, it is recommended that healthy weight loss be 0.5 – 1kg per week, based on a person's body weight. If we want to achieve healthy and permanent weight loss, we must shape our expectations accordingly.
The most important rule of quality and healthy nutrition is not to diet inappropriately based on hearsay information, but to have an adequate and balanced diet prepared specifically for you by dietitians.
Muscle losses experienced in a short time due to non-personalized, faulty and low-energy diets slow down your metabolism, making you a candidate for weight gain when you quit the diet. The belief that you can lose weight by starving, eating less, or skipping meals takes you away from your goal. As blood sugar drops after long-term fasting, there is a tendency towards carbohydrates (white flour, simple sugar foods, desserts, etc.) and the metabolism slows down and programs to protect itself. Overeating after long-term fasting increases weight gain. For this reason, in order to maintain blood sugar balance and feel energetic and full throughout the day, snacks should be made to supplement our main meals, and breakfast and snacks should never be skipped. The issue should be viewed not as a 'diet' but as a 'healthy nutrition education' process and a program that can turn it into a lifestyle should be followed./p>
We can list the most basic rules in healthy nutrition as follows;
• Eat small amounts of food frequently. Do not skip main and snack meals.
• Try to consume 7-9 portions of vegetables and fruits a day. Be careful to eat edible fruits without peeling them.
• Increase your consumption of foods rich in fiber. (Eating whole wheat, rye, bran bread instead of white bread; brown rice and bulgur instead of white rice; eating the fruit itself instead of fruit juices.)
• Legumes (
• The key to a healthy diet is 'pulp'. Sufficient amount Consuming tarda fiber prevents excessive food consumption by providing a feeling of satiety. > • Prefer low-fat foods (lean meat, semi-skimmed or skim milk/yoghurt/cheese, etc.). • Try to gain the habit of reading labels. This way, you will be protected from consuming fatty and sugary foods.
• Reduce the portions of your meals.
• Instead of frying, bake, steam, grill, boil, etc. Use methods like. Be careful to eat less salt.
• Try to have breakfast within 1 hour when you wake up. Remember that breakfast is the most important meal of the day.
• Enjoy your meal by eating slowly instead of eating quickly.
• Try to be more active during the day. Create opportunities for yourself to engage in regular physical activity. While you move and burn calories, you can also increase your muscle mass and increase your metabolic rate. • Behavior change is very important in making healthy eating a lifestyle. Do not hesitate to get support from expert psychologists on this subject.
To achieve permanent weight control and not gain back the weight you lost, change the perspective of 'I'm going on a diet'. The important thing is to turn adequate and balanced nutrition into a 'lifestyle' and consume everything in balance. Remember that 'There is no unhealthy food. There is a healthy or unhealthy diet.’
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