Istanbul Okan University Hospital Nutrition and Diet Specialist Dyt. Derya Fidan made many golden suggestions about popular diets, healthy eating and eating habits.
Especially after the period when we were confined to home, our psychological states were reflected in our diet; Can you list the main foods that give happiness? And their effects on the body? Eating is associated with emotions such as trust, attachment, escape, and satisfaction. In fact, we learn in infancy that food and nourishment, along with breast milk, give confidence and love.
Behind our desire to consume food, especially in recent times, lies both “escape” from the conditions we are in and the act of eating, which is one of the limited activities that are not interfered with in the unsafe world. In the case of emotional eating, you may find yourself in front of the refrigerator before you even realize what’s going on. But just at that time, give yourself a minute and take a deep breath. Give yourself the chance to make a different decision.
Never impose restrictions on yourself. Isn’t the forbidden always attractive?
Just remind yourself to wait another 5 minutes before eating.
Listen to yourself while you wait. Take a look at what’s going on and how you feel.
So how should we eat to keep emotional hunger under control?
Consume enough protein.
Eat a diet rich in complex carbohydrates.
Eat a diet rich in omega 3 sources.
Eat a diet rich in antioxidants.
Get probiotic support.
If you think about which foods will make you happy, studies say that a strong gut signals a happy brain. For this reason, people who consume more probiotic-based foods such as kefir, ayran and yogurt are less likely to have irritable bowel syndrome.
We can say that chocolate is among the most loved ones. The substance called “phenylethylamine” in dark chocolate has a stimulating effect and this substance makes the person feel happier.
Banana is a fruit high in potassium. Since it has a great effect in terms of physical and mental health, it has a great effect especially on child development and can be described as a source of serotonin.
Thanks to the amino acid called tryptophan found in the walnut structure in the oilseed class, it can be consumed with a pleasing pleasure, as it increases the body’s serotonin production.
How should we plan to change eating habits? For example, doing this in a more relaxed period, not in a stressful period, etc.
Carl Rogers, who said, “I can change when I accept myself as I am,” talked about the most important change paradoxes.
“Our own change”
However, we consider the concept of eating with many habits, is the room really volatile? Saying. Yest eating habits are also variable. Many external factors such as time, taste, food availability, culture, environmental and economic factors shape our eating habits.
In our minds, there are right and wrong for some foods. Some foods are good and some foods are bad. However, just because the good aspects of a food are very healthy does not mean that there is no harm. While this food may be very good for one of us, it may be a bad choice for the other. Because there is no good or bad food. There are foods with different content in different calories. What is harmful is not the foods, but how we cook them, how often and in which portion we consume them. Therefore, do not classify foods as “good” and “bad” in your healthy eating and dieting processes.
As soon as you feel ready for this nutritional change, you can change your eating habits by following the changes that you think are suitable for you, starting with your kitchen shopping.
The F-Factor Diet, which has recently become popular in the USA, also reveals a way of eating that people can do without disrupting their social life, what do you think about this?
The F-Factor Diet aims to eat three meals and one snack a day. It combines lean proteins with high-fiber foods and is designed to keep you low in calories, full for a long time, and avoid feelings of deprivation.
The F-Factor Diet has several phases, and each one increases your net carb intake until you reach your carb goal. They are usually calculated by subtracting the fiber content from the amount of carbohydrates in a serving of food.
It is considered a low-carb diet, with its diet consisting of 20-130 grams of carbohydrates per day.
The phase 1 diet contains less than 35 grams of net carbs per day. This is spread over about 3 servings of carbohydrates. This is to kick start your weight loss.
Stage 2 contains less than 75 grams of net carbs per day. This is spread over about 6 servings of carbohydrates.
The final phase of the F-Factor Diet is the maintenance phase, where you stay indefinitely. At this stage, it contains about 9 servings of carbs per day, or less than 125 grams of net carbs. The diet emphasizes eating healthy and whole foods that are minimally processed, which can support the weight loss pathway.
The foods recommended in the Diet are also high in fiber, a nutrient known to help you gain and maintain a healthy weight. Fiber is digested slowly, which keeps you full longer between meals
Despite the possible health benefits associated with the F-Factor Diet, some potential downsides need to be considered before adopting this type of diet. Diet minimizes the importance of exercise as part of your weight loss routine. In fact, exercise can increase your appetite, helping you eat more and prevent weight loss.
Also, the emphasis on fiber as an essential nutrient can cause you to lose sight of other important nutrients in your diet. Although fiber is important, it is not the only nutrient needed to maintain a healthy and sustainable weight. For example, protein and fat play an important role in weight loss. Because it can keep you full for longer and increase the total number of calories you burn.
What’s more, eating large amounts of fiber at once can lead to bloating, cramping, gas, and even diarrhea. While these are normal side effects that show fiber is doing its job, it may be best to slowly increase your intake if you’re not used to eating a lot of fiber.
Source: (BHA) – Beyaz News Agency
