In our society, the question "What should be done to lose weight?" The most common answers to the question are "Hold your throat, stay hungry, don't eat that, don't eat that, lose weight." So, is the real truth of the matter like that? Can we really lose weight by starving and torturing our bodies?
In the beginning, yes. When you are hungry, you may lose some weight because the amount of calories you take in will decrease. The minuses seen on the scale will be water and muscle loss. Fluid and electrolyte balance will be disrupted. So what happens next?
If the amount of energy required for the body to function continues to be limited, over time Organs reduce their working capacity and slow down. The body perceives this situation as critical and says, "Where is my end going? I think there is a shortage in front of me, there is no proper energy supply. It would be best if I send a signal to the brain." Well, does the brain receive the signal and remain idle? It gives the command that "From now on, every food that enters this body will be stored as fat" and everything you eat will be stored as fat. So, by staying hungry, you actually cause the brain to give this cruel order and store more fat.
WHAT IS CHOLESTEROL?
Cholesterol, which poses a disease risk for humans, is fat-like structures found in the membranes of animal cells and carried in the blood plasma.
Cholesterol; In addition to the production of vitamin D, bile acids and sex hormones, it also takes part in the metabolism of vitamins A, D, E and K.
A small part of the cholesterol, most of which is produced in the body, is taken with food. In a healthy individual, the blood cholesterol level is 200 mg/kg. It should be below dL. High blood level causes accumulation in the vessels. This increases the risk of atherosclerosis, cardiovascular diseases and heart attack.
WHAT IS GOOD CHOLESTEROL / BAD CHOLESTEROL?
Good cholesterol i.e. HDL; It means high density lipoprotein. It has a sweeping effect on the effects of bad cholesterol in the vessels. Its level in the blood can increase with exercise.
Bad cholesterol, namely LDL; It means low density lipoprotein. It accumulates in the vessels and increases the risk of blockage.
SO WHAT SHOULD BE CONSIDERED IN THE DIET?
Fat in the diet should be reduced. Unsaturated fats (olive oil, hazelnut oil, etc.) should be preferred instead of saturated fats (butter, lard, etc.).
Frying, pastries, and delicatessen products should be avoided. .
Steam, grill and oven should be preferred instead of frying as cooking methods.
As pulp will increase cholesterol excretion from the intestines, consumption of vegetables and fruits should be increased, and edible fruits with peel should be consumed with their peel. Whole grain products with pulp. , rye, bulgur and dried legumes should be preferred.
When consuming meat, it should be cleaned of visible fat. Extra fat should not be added to meat dishes.
Foods with high Omega 3 content (fish, walnuts, etc.) should be consumed.
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