The perception of being thin has become so established in social media and society that everyone from seven to seventy is in a rush to be thin. There are those who do this in a healthy way, and there are those who starve for days and subject their bodies to various tortures. If you want, let's examine these diets together. Obesity; body weight is more than it should be. Obesity is a condition that occurs as a result of an increase in the amount of fat tissue in the body. Obesity is the result of a long-term energy imbalance. The main reasons for this are:
1.Overeating,
2.Lack of physical movements,
3.Psychological disorders,
4 .Metabolic and hormonal disorders
5.Hereditary factors.
The most important among these factors is overeating. Many of us do not have clear information about what we eat and drink. Some of us do not know enough about the energy spent on physical movements. Eating too much just because we are active can sometimes lead to obesity without us realizing it.
In the treatment of obesity; Some or all of diet therapy, increasing physical activity, behavior change, and drug therapy are used. The point that should not be forgotten here is that no matter what combination is used, nutritional therapy (diet) must be applied for a permanent solution. Diet is the first step in obesity treatment. Skipping diet and switching to other treatment methods causes failure in obesity treatment. Even the word diet causes a negative perception in most of us from the very beginning. In fact, the meaning of diet is to put the person on a healthy nutrition program. The aim of obesity diet treatment is to reduce the patient's ideal weight; After achieving this, maintaining the ideal or near-ideal body weight by acquiring healthy eating habits for a lifetime, eating whatever you want, but still maintaining self-control. This will only be possible by making a healthy and continuous change in one's lifestyle. If only the obese person in the same family complies with this program and is forced to comply with it, it will provide limited and temporary benefit. For this reason, the dilemma in practice should be eliminated and all members of the family should be ensured to implement the program. The first condition for this is kitchen changes, that is, kitchen reform. is to be done. Cuisine should be removed from its appetizing and fattening feature and should be given quality and variety that will provide ideal weight-protective calories.
The point that should not be overlooked in nutrition treatment is that the program should be within a framework that reflects our individual characteristics. It is important that it should be presented in a way that does not spoil our taste, is suitable for our socio-economic status, is adapted to our lifestyle, is flexible, does not contain too many prohibitions, and will change our eating habits in the long term, and should not be short-term shock programs.
After stating the place and characteristics of the healthy nutrition program in obesity, it is useful to talk about the harms of faulty diet programs (shock diet programs) and to refresh our knowledge.
FEATURES OF INCORRECT WEIGHT LOSS PROGRAMS
Nutrition programs that are not specific to the individual,
Very low energy diets that provide rapid weight loss in a short time. diets,
Diets based on a single type of food,
Diets that separate carbohydrates and proteins,
Fasting diets combined with acupuncture,
Diuretic drugs, herbs, teas and saunas.
With slimming pills used unconsciously.
Slimming programs containing slimming support products sold under the name of herbal, which are easy to sell even on the internet today, aimed only at buying people's dreams.
Let's give a few examples of wrong weight loss programs:
Swedish Diet: Very low calorie (approximately 500 kcal), which is followed for about 1 week and causes 2-3 kg weight loss per week. It is a diet.
Diets Based on One Type of Food: Cabbage soup diet, tomato diet, onion soup diet are examples of diets based on one type of food.
Beverly Hills Diet: It is a diet based on a single food. Its energy is around 900 kcal/day. The rate of energy coming from carbohydrates is 95%, the rate coming from protein is 5% and the rate coming from fat is 0%. In this diet, protein, vitamins (B group vitamins) and minerals (calcium, zinc, iron, phosphorus, magnesium) are insufficient. ir.
Pritikin Diet: It is a vegetarian type, low fat and high fiber diet. Its energy is around 700-1200 kcal/day. 65% of the energy comes from carbohydrates, 25% from protein and 10% from fat. This diet is insufficient in terms of vitamin B12 and calcium.
Formula Diets: Contains products in ready-made powder or liquid form. These products are consumed instead of normal foods at meal time. Its energy is approximately 400 kcal/day or 900 kcal/day.
Blood Group Diets: These are diets applied according to the blood groups of individuals. For example, if the individual's blood group is 'A' and '0', milk and its products are not included in the diet. Its energy is approximately 900-1000kcal/day.
Ketogenic Diets: These are diets that cause an increase in ketone bodies in the blood, that is, ketosis, when the amount of carbohydrates is excessively restricted (below 50 g per day).
Low-calorie ketogenic diets: The carbohydrate content of these diets is very low, approximately 5% of the daily energy, and their protein and fat contents are high.
Very low-calorie ketogenic diets
Starvation Diet: The energy of this diet is less than 200 kcal per day. While there is a loss of 1-1.5 kg per day in the first 2-3 weeks, these losses decrease to 0.5 kg per day. This diet has a high risk of death.
Very low-calorie diets: The energy of this diet is between 200-800 kcal per day. While there is a weight loss of 0.8 kg per day in the first 1-2 weeks, it decreases to 0.3 kg in the 3rd week.
After the definition of low-calorie diet types, we look at the damage these diets cause to our body systems. let's see:
Central Nervous System: Headache, lack of concentration, irritability, fatigue.
Cardiovascular System: Cardiac arrhythmia, hypotension
Gastrointestinal System: Nausea, vomiting, diarrhea, constipation, abdominal discomfort, gallstones.
Genitourinary system: Menstruation (menstruation). ) irregularity, kidney stones
Other: Intolerance to cold, dry skin, hair loss and thinning, drowsiness, proteinuria, mineral-electrolyte imbalance, basal metabolism decrease in
In summary; Very low calorie diets;
Rapid loss of body weight causes more loss of lean body mass and nitrogen loss.
Decrease in basal metabolic rate. (approximately 20%) and therefore it will cause the lost weight not to be maintained,
It is necessary to know that it is risky in terms of health and may result in death.
So as a result; Whatever the name, popular diets (shock diets) are based on very low calories. Therefore, regardless of its content, rapid weight loss will naturally occur. Although it may seem tempting to lose weight quickly, you should also consider the back of the iceberg. From where? Because when you lose weight quickly, you lose more of the lean body mass and less of the body fat you really want to lose. The important thing is to maintain the weight lost. The more we lose, the more we eat and maintain our weight. Therefore, the aim should always be to lose as much weight as possible with high energy intake and maintain it at that point. The important thing is to lose weight from fat, not from muscle or water. Be sure to get help from an expert to meet these criteria. Lose your weight, not your health.
I wish you happy and healthy days.
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