You may have come across many people around you who eat their salads without fat, consume all dairy products without fat, only boil their vegetables, and choose products labeled "light, reduced fat" and continue their lives in this way, but cannot solve their weight problem for years. Is cutting down on fat or even removing it completely in weight loss diets a solution? For years, it has been thought that a fatty diet increases body fat. However, studies conducted in recent years show that the release of the insulin hormone in the body against refined foods (white flour, sugar, sugary drinks, etc.) has an effect on fat storage.
So, fatty food does not make you fat. Although eating by cutting down on fat provides temporary weight loss, the lost weight comes back in excess. In addition, since low-fat diets make you hungry quickly, it causes the feeling of constantly snacking and constipation problems due to slowing down of bowel movements.
Lose weight by making game-changing changes in your diet.
1-Full fat instead of fat-free products. Prefer oily ones. You don't have to drink your latte with skim milk or eat your meal with fat-free yoghurt. Fatty products increase the feeling of fullness you need during the diet process. 2-Add olive oil to your salads. 2-3 weeks after starting the diet, bowel movements begin to decrease. The reason for this is that in classical diets, both the amount of foods eaten and their fat decrease. Extra virgin olive oil that you add to your salads will help you overcome the problem of constipation on the diet. You don't have to limit yourself to 1 teaspoon. You can pour 2-3 tablespoons into a large salad bowl.
3-Do not reduce the oil in your meals, but do not fry them either. It's time to get over the rule of "2 tablespoons of oil should be added to 1 kilo of vegetables". What is important when using your food is not the amount of oil but its type. Maintaining omega 3/6 fat balance in your body makes it easier for you to burn fat. Prepare your meals with hazelnut oil, butter and olive oil instead of corn and sunflower oils. However, not reducing the oil in the food does not mean that you can fry it. You should cook your vegetables in pots and oven dishes, and fry traditional dishes such as karnıyarık and mücver. You should prepare it in the oven before cooking.
4-You don't necessarily have to eat the breast part of the chicken. You do not need to find and consume the leanest part of the meat or chicken. As with vegetables, you can eat fatty parts of meat, chicken and fish, as long as you do not fry meat products. Choose fish with high omega 3 values such as salmon and anchovies.
Oily nuts instead of 5-Light products. Packaged ready-made products that say "fat-free, light, contains 0 fat" have high carbohydrate content and make you hungry quickly. Instead of these products, consume nuts, which are natural fast foods. Snacks rich in vitamins, minerals, fat and protein, such as almonds, walnuts, hazelnuts and cashews, will keep you fuller and give you energy during diets.
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