- 10 most frequently asked questions about nutrition 10 answers
1) Is it healthy to lose weight by starving?
It is not. In weight loss diets done by starving, weight loss comes from the muscle we call lean body mass. The body slows down the metabolism and develops a storage system instead of burning fat. In unconscious diets, folic acid, iron and vitamin B 12, which are the building blocks of blood, are not taken properly.
2) Is it okay to diet without breakfast?
After 8-12 hours of hunger, the most valuable meal that will provide the energy that our body needs is breakfast. If breakfast is skipped, blood sugar drops during the day and there is no feeling of fullness. Especially at dinner, it can be eaten very quickly and in large quantities. There may be weight gain instead of weight loss.
3) Do vitamins make you gain weight?
No; does not gain weight. Vitamins do not contain power (calories). They are nutrients that are necessary for the protection of our health. If the eating behavior of people who use vitamins changes, there will be weight gain.
4) Should I drink water while following the weight loss diet?
Yes; Each individual should consume 2-2.5 liters of water per day. This size can increase up to 3 liters in summer. Other liquids (tea, coffee, carbonated drinks) drunk during the day do not replace water. If the drinking water is less, the color of the urine will be dark, and if it is enough, the color of the urine will be light.
5) Do acidic foods (such as lemon, grapefruit) and beverages (such as soda, water with vinegar) provide easy weight loss?
No; No food or drink alone will make you lose weight. However, in recent studies, it has been seen that foods strong in calcium and vitamin C accelerate the burning of stored fat when consumed with other foods. In addition, drinking soda too much is inconvenient for people with high blood pressure.
6) Can I lose weight by removing foods containing carbohydrates from the diet and eating foods rich in protein?
You can lose weight, but it will not be healthy. Consuming plenty of protein also increases the consumption of saturated fat. This situation prepares a place for the formation of some types of cancer, heart diseases and diabetes. Consuming less than 40-50 grams of carbohydrates per day causes ketone bodies to form in the blood, which leads to the formation of acetone-like odor in the mouth.
If you want to lose weight from fat mass; Meat, milk, whole-grain bread, fruit and vegetable cluster foods such as eggs should also be consumed adequately.
7) Does the food we eat before going to bed cause weight gain?
It can be removed; this depends on the speed with which the body converts the calories it takes into power. The main meal (dinner) should be consumed 4 hours before bedtime and the middle meal (fruit, milk, etc.) should be consumed 2 hours before bedtime. Eating late at night both affects sleep quality and creates digestive complaints in the stomach, such as gastritis.
8) Does drinking too much coffee increase metabolic rate?
The caffeine in coffee has the effect of increasing the speed of metabolism, but coffee is also a stimulating beverage. It should be ended with 2 cups during the day. It may pose risks such as heart attack and tachycardia in some individuals.
9) How should I maintain my weight after the weight loss program is over?
After reaching the desired weight, it is necessary not to return to the old eating habits. The time to lose weight is ‘eating behavior change’ at the same time. With the weight maintenance program, this period should be at least 6 months and an average of 2 years. This is the body’s process of adapting to the new weight.
10)Can I lose weight during menopause?
Can be given; It has been observed that women who have never had a weight problem before gain weight during menopause. Weight gain is caused by changes in hormone levels and a decrease in metabolic rate. In such a case, weight can be lost with a stable diet and systematic walks.
- REMEMBER:
WALNUT:
relieves the tiredness of the mind due to the calcium and phosphorus it contains. It does not contain cholesterol, it contains vegetable protein. There are 14 grams of protein in 100 grams of walnuts. It is heart friendly. It is useful in lowering blood fats such as cholesterol, LDL, and triglycerides.
100 grams of walnuts is about 650 calories. Consuming 2-3 grains a day is sufficient for health. It is rich in monounsaturated fats. (Omega 3) It is rich in B2, B6, vitamin E and potassium.
Apricot:
It is rich in fiber and potassium direction. It is a valuable nutrient in maintaining the immune system. It contains vitamin A, which is necessary for skin and vision functions. 100 grams of dried apricots is 260 calories. 100 grams of fresh apricots is 75 calories. It is good for constipation when consumed on an empty stomach in the morning.
