Weight loss is one of the most talked about and written bets on the agenda, especially with aesthetic fears. Let’s be honest with ourselves! We did not gain these weights in 1 week, so we cannot get rid of them in 1 week. In all the literature, it is recommended that a healthy weight loss be 0.5 – 1 kg per week compared to the person’s body load. If we want to achieve healthy and permanent weight loss, we must shape our expectations accordingly.
The most precious rule of quality and healthy nutrition is not to diet in an inappropriate form based on hearsay information, but to be in an adequate and stable nutrition program prepared specially for you by dietitians.
Muscle loss in a short time due to non-personalized, erroneous and low-power diets slows down your metabolism, making you a weight gain candidate when you quit the diet. The belief that you can lose weight by staying hungry, eating less or skipping meals distracts you from your goal. With the decrease in blood sugar after a long-term hunger, there is a tendency towards carbohydrates (white flour, easy sugary foods, sweets, etc.) and the metabolism slows down and programs it to protect itself. Eating too much food after long-term hunger increases weight gain. For this reason, especially to ensure blood sugar stability, to feel energetic and full for the length of the day, we should definitely make middle meals that support our main meals, and in no case should breakfast and middle meals be skipped. The event should not be regarded as a ‘diet’ but as a ‘healthy nutrition education’ process and a program that can make it a life form should be followed./p>
We can list the most basic rules in healthy nutrition as follows;
• Eat small meals often. Do not skip main and middle meals.
• Try to consume 7-9 portions of vegetables and fruits a day. Be careful not to eat the edible fruits without peeling them.
• Increase your consumption of foods strong from the fiber side. (Whole wheat, rye, bran bread instead of white bread; brown rice and bulgur instead of white rice; to eat the fruit itself instead of fruit juices.)
• Legumes (dry beans, chickpeas, green lentils, etc.) 1-2 times a week. consume
• The key to a healthy diet is ‘pulp’. A sufficient amount of fiber consumption provides a feeling of satiety and makes the consumption of many foods rough.
• Be careful to consume 4 food groups (milk, meat, grain, vegetables-fruits) in every meal in sufficient quantities according to your needs.
• Prefer low-fat foods (lean meat, semi-skimmed or skim milk/yogurt/cheese etc.).
• Try to gain the habit of reading labels. In this way, you will avoid consuming fatty and sugary foods.
• Reduce the portions of your meals.
• Baking, steaming, grilling, boiling etc. instead of frying. use methods. Try to eat less salt.
• Try to have breakfast within 1 hour when you wake up. Remember that breakfast is the most valuable meal of the day.
• Enjoy your meals by eating slowly instead of eating quickly.
• Try to be more active during the day. Create opportunities for yourself to do regular physical activity. While moving and consuming calories, you can increase your muscle mass and increase your metabolic rate at the same time.
• Behavior change is very valuable in making healthy eating a way of life. Do not hesitate to take support from psychologists who are experts in this field.
Change the ‘I’m on a diet’ perspective to achieve permanent weight control and not regain the weight you lost. What is valuable is making sufficient and stable nutrition a ‘lifestyle’ and consuming everything in a stable manner. Remember that ‘There is no unhealthy food. There is a healthy or unhealthy diet.’
