​The Rules of Weight Loss Have Changed

1) OLD DIET RULE: COUNT CALORIES

NEW DIET RULE. : COUNT PROTEIN, FAT AND CARBOHYDRATE

In the past, it was thought that if the energy value of food was known and the person ate it by calculating the daily calorie intake, it would be very easy to lose weight. This issue made people very happy at first. Because it was thought that, for example, if I eat 1200 calories a day, I will lose weight and I love hazelnuts very much, then people calculated the amount of hazelnuts that would correspond to 1200 calories and lost weight by eating only hazelnuts without eating anything else. Another person loved baklava very much and ate it only by calculating the calories of baklava and lost weight. However, although this type of nutrition caused weight loss, after a while, nutritional deficiencies due to one-sided nutrition began to emerge. People started to complain about hair loss, broken nails, and heart palpitations.

Nowadays, one-way nutrition is never recommended. It is known that the human body needs all food groups. For this reason, the patient is taught the carbohydrate, protein and fat food groups and how much he will eat is planned according to his daily metabolism. Since the patient eats all food groups, it does not cause any disease in the body.

2) OLD DIET RULE: SWEETENERS HELP LOSS WEIGHT.

NEW DIET RULE: FOODS AND BEVERAGES CONTAINING SWEETENERS CAN CAUSE WEIGHT GAIN.

The higher the amount of sugar we use on our table, When we learned that it has calories, we scientists' eyes opened wide and we saw this sugar as the biggest reason why obesity has become so widespread today. But sugar had such a big place in our lives that it was not possible to give it up. Then it was said that we should give up this sugar, but replace it with a food that tastes like sugar but has no calories, that is, no energy value. It was said that we should find such a food, and with the research done on this subject, sweeteners were developed. Yes, it tasted like sugar and its energy value was almost zero. Thus, sweeteners entered our lives. It found its way into many beverages, from children's syrups to cakes, cookies, and more. Such foods and drinks made with sweeteners have been the crown jewel of diet lists for years.

However, some studies conducted in recent years have shown that using too much of these sweeteners increases the risk of many forms of cancer, especially bladder tumors. Some research results have recently been published showing that these sweeteners, which have been said to contribute to weight loss for years, may, on the contrary, cause weight gain. It is thought that sweeteners stimulate glucose sensors in the intestines and cause more sugar entering the body to be stored. In addition, sweeteners can cause hunger faster and the need to eat more at the next meal.

3) OLD DIET RULE: DO NOT EAT BREAD ON A DIET

NEW DIET RULE: BREAD IS ONE OF THE BEST ESSENTIAL NUTRIENTS.

For years, when many people started a diet, the first thing they did was cut out bread. When bread is not eaten with the meal, the body uses more of the glucose in the bread as an energy source and since this is insufficient, the person may experience an irresistible eating attack in the form of craving for other foods high in carbohydrates due to carbohydrate deficiency. Once he had such an eating attack, he would give up and gain weight twice as much.

We are no longer afraid of bread, our most basic nutrient. One or two slices of bread taken with the main meal, especially instead of foods such as rice, pasta, pastries and desserts, will make both people happy. It satisfies you more, and since you are not deprived of the body's basic fuel, the subsequent eating attacks are less common. Compared to bread, rice and pasta, it has lower calories because it does not contain fat. It is easier to control portions when eating bread and bread keeps the person full for longer.

4) OLD DIET RULE: EAT 6 MEALS

NEW DIET RULE: EAT WHEN YOU ARE HUNGRY, EAT 3 MEALS A DAY IF POSSIBLE

When you eat small and frequent meals, this causes constant insulin release from the pancreas, as sugar constantly enters the body. Insulin is an anabolic, that is, fat-storing hormone. This high level of insulin causes the person to get hungry more quickly. The sugar in the eaten food is stored more quickly in fat tissue. At the same time, since the person thinks that he needs to eat frequently to keep his metabolism working, he dreams of the next meal while eating that meal and inevitably starts to think about eating more. In this case, the person's appetite increases and he starts to eat more at the next meal.

However, eating is a physiological need. Just as we sleep when we are sleepy, we go to the toilet when we need to go to the toilet, we dress warmer when we are cold, and we need to eat when we are hungry. The most important point to consider here is not to postpone hunger for too long. If we postpone our hunger for too long, we will eat too much at the next meal. According to recent research, it is thought that eating three meals a day is more suitable for the human body.

We know that in ancient times, since there was no electricity, people programmed themselves according to daylight. The day started with the first light of the morning and ended when the sun set. This being the case, dinner hours were not extended. The body's day and night hormones were working balancedly. At the same time, since there was mobility, we did not face any weight problems at that time. In those days, morning meals were eaten between 9-10 o'clock and dinner between 16-18 o'clock. Nowadays, if we cannot establish this eating pattern due to long working hours, we need to limit ourselves to a maximum of four meals a day. Especially the place of afternoon and dinner may also change. So the main meal of the afternoon prayer is Doing the same thing and keeping your dinner as a snack may be the best way to eat.

5) OLD DIET RULE: DO NOT EAT CARROTS, POTATOES, OR CORN.

NEW DIET RULE: CARROTS, POTATOES AND CORN CAN BE EAT BY REDUCING THE SUGAR RATE

In the past, foods with high sugar content were never recommended in diets. For years, people have been hostile to carrots and potatoes. They completely eliminated these foods from their daily lives. However, we should not be too afraid of these foods, which are rich in vitamins and minerals. One carrot almost meets a person's daily vitamin A needs.

Many studies conducted in recent years have shown that some food groups with high sugar content can keep a person fuller when consumed together with protein. When foods such as potatoes, carrots and corn are consumed with yoghurt or buttermilk, they do not raise blood sugar very quickly and make the person hungry more quickly. That's why foods with a high glycemic index are now recommended together with yoghurt.

6) OLD DIET RULE: EAT LOW-FAT YOGURT, LOW-FAT MILK, LOW-FAT CHEESE WHEN ON A DIET

NEW DIET RULE: STAY AWAY FROM FOODS MADE WITH ADDED FAT, NOT NATURAL OIL

When diet was mentioned, people used to think of immediately going to the market and buying all kinds of products with low fat. People especially bought low-fat milk, yoghurt and cheese. They would unknowingly continue to eat foods high in secret fat that they had unknowingly eaten in their own lives. For example, we would see people drinking light ayran with grilled meatballs in a shopping mall. Meatballs are thought to be low-fat because they are grilled, whereas meats made from minced meat, such as meatballs, Adana, döner, etc., although grilled, have a very high fat content because they are usually made with tail fat added. When you buy pastry pastry, it is very high in calories because fat is added to the flour. Therefore, it is recommended to consume foods such as milk and yoghurt, which naturally contain fat, on a daily basis rather than as light. However, people need to be careful about foods that they add oil to with their own hands.

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