Why Diets Don’t Work
HOW MANY diets have you tried so far?
Every year a different diet has been recognized and you hoped for help from it?
Is it good to eat ketogenic or to eat vegan?
You lost 3 kilos in a week with the Swedish diet, but you stopped when it didn’t continue, right?
Gluten-free diet was suitable but you couldn’t eat your birthday cake?
You were doing IF, but when your friends called out that night, did your whole system break?
Well, first of all, how long have you been able to sustain a diet that you started?
A week?
A month?
Three months?
Any more?
Did you blame yourself for lack of will or was the whole crime on diets?
Why didn’t it?
Why was it about to happen but there was no continuation?
Why did it happen, but after the diet was over, the lost weight came back?
Shall I answer?
It didn’t work because it didn’t suit your lifestyle.
It didn’t work because it ruined your health.
It didn’t work because it didn’t appeal to your current eating habits.
It didn’t work because you saw the diet as a period of discontinuous torture and once the diet was over, you felt more cravings for the foods you didn’t eat.
It didn’t work because you lost muscle and water in a short time with rapid weight loss. When the diet is over, you replace the water you lost, it is reflected on the scale as weight. Also, your metabolism has slowed down, the measures you eat before the diet and maintain your weight are now making you gain weight.
It didn’t work because you wanted to get rid of them quickly instead of making slow and permanent habits.
YOU CANNOT CONTINUE TO SUMMARY.
YOU DID NOT LEARN ABOUT NUTRITION.
Your diet should be in accordance with your nutritional and lifelong habits, health history, body composition, socioeconomic status, and physical activity status.
And most importantly, it should have been planned by a dietitian in a healthy way.
It should not restrict any set of foods, it should teach you adequate and stable nutrition instead of known diets.
The name of your diet should not be IF diet, Detox diet, but “Healthy Eating Program for Person X”.
You should not follow the diet, your diet should follow you.
Because but you can continue in this way.
However, in this way “diets work”
I GET HUNGRY WHEN I SEE FOOD
Let’s say we just finished our meal, we are stuffed. We feel like we can’t get another bite in our stomach.
Then the owner of the dwelling places a dessert in front of us. Good luck, our favorite dessert. Instantly, our appetite is whetted again, and we start to eat that dessert with great desire.
So what happened to our stomach, which was just full, suddenly there was room for dessert?
This is associated with hedonic hunger. More precisely, the word hedonic means “related to pleasure, hedonistic, hedonistic”. Therefore, hedonic hunger is a type of hunger that is based on pleasure.
SO MUCH PLEASURE WITH WHAT?
In short, through reward in the brain
WHAT IS Stimulating THE REWARD PATH IN THE BRAIN IN THIS TYPE OF HUNGER?
The image, smell, sound (if you can’t imagine it, think of a magnum commercial), texture and taste… In other words, the features that make that food delicious and enjoyable to eat.
Hedonic hunger can be quickly distinguished from physical hunger. Because even when we eat, we know that our stomach is actually full. But precisely because of this, it is dangerous, it can support food intake even when full.
It even has another dangerous feature: Eye hunger outweighs even the signals of fullness. Because of this, hedonic hunger is a very strong hunger.
HOW WILL WE GET IN FRONT?
Very easy. We will become aware of what we eat. This may sound funny, but we will enjoy the sensory properties of the food we eat to the fullest.
For example:
We will examine its image before eating
We will check its texture with our hands or with the help of a fork.
We will smell it. First to the nose, then to the mouth…
.If it is a food that makes a crackling sound, we will also experience its sound.
.And the last taste… Chew for a long time, feel the taste. This time, consider the brownie intense commercial. You can close your eyes and enjoy the moment.
.
According to studies, individuals who eat the foods they eat with awareness either consume less food at that meal or start the next meal less hungry and eat less. Preventing or reducing unnecessary consumption is probably possible by raising AWARENESS
ARE YOU THOSE WHO ENJOYED CHOCOLATE OR WHO ARE UNHAPPY?
When you feel a little nervous, a little nervous, a little unhappy, a little bored, does your hand go to chocolate for no reason? Well, have you ever observed your state of feeling after eating? Are you satisfied or do you feel guilty and unhappy?
Chocolate; It is associated with serotonin receptors to give pleasure and pleasure, reduce tension and a good mood.
BUT
When used as an emotional eating strategy as in the example I gave above; Although it may cause a short-term increase in your mood, the benefit seems to be intermittent, even longer than the cessation of negative mood
On the other hand, in one study, some women of normal weight were given chocolate, some apples, and some no nutrition, and some were given no food. their subjective statuses are paid at intervals.
Although women who eat chocolate and apples experience an increase in mood, this effect is higher in those who eat chocolate.
However, in some women who eat chocolate, the feeling of guilt outweighs the positive feelings.
The feeling of guilt is thought to be caused by the negative characterization of chocolate as “unhealthy/bad”.
RESULT;
Yes, chocolate can improve your mood, but the effect will likely be temporary. Turning to other activities that will make your brain secrete serotonin instead of chocolate can have more positive results in the long run: To go for a walk, chat with a friend you love
On the other hand, you don’t need to code any food on your head as bad or unhealthy. What matters is the measure you consume. Eating a few pieces of chocolate when you really want it won’t kill anyone after all
WHERE DOES THE WAY TO OUR STOMACH GO THROUGH US?
I don’t know if the way to your heart is through your stomach, but I know very well where the way to your stomach goes: FROM YOUR SHOPPING CART
WHAT TO HAVE IN YOUR SHOPPING CART?
Whole grains (Whole grain breads, pastas)
Legumes
Eggs
Pasteurized or UHT milk and dairy products
Seasonal fruits
Seasonal vegetables
Unprocessed meat and meat products
Quality fat sources (such as olive oil, low-salt/unsalted olives, walnuts, raw hazelnuts/almonds)
HOW CAN WE SHOPPING WITH CONSCIOUSNESS?
Let’s definitely go shopping with a shopping list and stick to the list.
Let’s go shopping on a full stomach, otherwise it is possible to fill the basket with many artifacts that we do not need, but we crave.
Let’s not buy ready-to-eat foods (packaged snacks, frozen pizza, pastries, lahmacun…) Because we know that we will find ourselves eating them when we feel the slightest temptation to cook.
But we can buy tuna fish and canned legumes as ready-to-eat food.
Vegetable artifacts should fill the majority of our basket, and animal artifacts should fill the minority.
In the name of not wasting, let’s be careful to take as much as we can consume, instead of buying plenty of fruit and vegetables.
Let’s not forget to read the label information.
HOW CAN MY BODY KNOW WHAT TIME I EAT?
On the one hand, those who force themselves not to eat after 18:00, on the other hand, those who say, “I ate at night or during the day, how would my body know what time it is”…
Who is right? ?
Before answering, I will briefly tell you about a concept: Circadian Rhythm
Circadian rhythms are produced by us living beings and can maintain themselves even without external cues. In other words, our body has a rhythm of about 24 hours and it maintains itself according to this rhythm
There are some hormones such as melatonin in the middle of the internal factors that maintain this rhythm. In the midst of external factors, conditions such as light, food intake, sleep/wake and physical activity play a role
However, there is another important point here. While some creatures are active during the day, some are active at night (see: bats, owls, etc.) We are creatures that stay active during the day and are programmed to sleep at night
. sensitivity and glucose tolerance are higher. In other words, it seems to be valuable to move the eating process to early hours for blood sugar control
Diet-related thermogenesis is higher in the morning hours. In other words, eating during the day can contribute to load control by affecting the power expenditure of the body
According to studies, individuals who eat late at night;
more calorie intake
lower power expenditure
increased waist circumference
insulin resistance
high triglyceride (we can say blood fats) levels
oxidative stress
They seem to be at risk in terms of inflammatory response
This may cause diseases such as obesity, diabetes, cardiovascular diseases, hypertension in individuals in the future
BUT
If you have a job that works the night shift or if you work during the day and come to the house in the evening, the most pleasant thing you can do is not to force yourself to starve, but to adapt your eating pattern according to your life
. you can have a light meal or have smaller meals on the night shift
Your own way of life, rather than sticking to one truth It is always more sustainable to switch to a suitable nutrition plan
DOES YOUR SPOTIFY PLAYLIST CAUSE YOU TO LOSE WEIGHT?
Since we do not eat when we are hungry, the only factor that affects our food intake is not only our hunger and satiety
▪️The role of the senses
▪️The appearance of food
▪️The sounds during eating
▪️Forgotten senses of taste
▪️Smell
▪️Taste
▪️Texture
, as well as other verbal and sensory features affect our food consumption.
SO DOES LISTENING TO MUSIC AFFECT OUR NUTRITIONAL CONSUMPTION?
According to the studies;
Compared to silence, the presence of music in the environment can lead to higher food and fluid intake, prolonging the meal time.
Loud or fast music can lead people to move faster and eat and drink more quickly.
Slow music causes people to spend more time
and can lead to increased consumption as a result.
In other words, although not directly, indirectly, music can have a say on our body load by affecting our eating and drinking behaviors.
WHY DIET MAKES YOU HAPPY?
Let’s say we were someone who consumed fast food, sweets or pastries.
Then we realized that we were gaining weight and we decided to start a diet.
We started one of the fast weight loss diets either with a friend’s referral or an easy search on google.
Our diet probably consisted of vegetables only or a protein-only monotype program.
We applied it for an estimated 1 day, estimated for 1 week, estimated for 1 month, but as we dieted, we started to feel unhappy.
Was our unhappiness due to diet or is it our diet?
First of all, I will talk about two chemicals that are effective in satisfaction.
Serotonin: Carbohydrate intake increases the brain’s uptake of tryptophan, the amino acid precursor for serotonin, thereby increasing brain serotonin synthesis and release. Known as the satisfaction hormone, serotonin plays a major role in regulating the sleep cycle as well as balancing mood.
Dopamine: Dopamine, which plays a role in the regulation of both physiological and spiritual activities in the body; It is responsible for the regulation of feeling, reward, learning and memory. In fact, the emergence of depression can be prevented by keeping dopamine levels at normal levels.
So how do we make our body secrete enough serotonin and dopamine?
With a stable and healthy diet including the following nutrients
Eggs
Chicken
Turkey
Trout
Salmon
Legumes
Legumes
cowpeas, lentils, chickpeas, mung beans, soybeans…)
Milk, yogurt, cheese (Low fat)
Whole grains (Whole grain bread, bulgur, oats, buckwheat, barley…)
Raw and unsalted nuts (Pistachio, almonds, walnuts, cashews, hazelnuts)
Olive oil
Vegetables (Raw, grilled, sauteed, steamed)
Fruits
Spices (Dill, cinnamon, ginger) , mint, parsley, mint, thyme…)
HONEY? SUGAR?
️ IN TERMS OF CALORIES;
1 level teaspoon of honey contains 30 kcal,
1 level teaspoon of sugar contains 15 kcal
IN TERMS of sweetness;
Honey has a higher sweetness than sugar.
However, it will be sufficient to use less honey to obtain the same sweetness.
IN TERMS OF RAISING BLOOD SUGAR;
Both contain sugar easily, so they quickly enter the bloodstream.
IN TERMS OF NUTRITIONAL VALUE;
The composition of white sugar contains only the easy sugar called sucrose.
Honey is mostly composed of glucose and fructose, which are easy sugars again. It also contains very little vitamins, minerals and organic acids.
But honey does not contribute to our daily vitamin-mineral intake. For example, we need to consume 375 teaspoons of honey to meet our daily vitamin C requirement. Therefore, consuming honey for vitamins and minerals is not an appropriate attack.
IN TERMS OF USE IN DESSERTS;
Honey forms a compound called HMF at temperatures above 90°C. HMF is simply a component with cancer-causing effects. For this reason, using honey in baked desserts is a bit of an eyebrow raising eye…
IN CONSUMPTION;
Ultimately, it is recommended to reduce/limit the consumption of both in terms of sugar and health.
In other words, even being a healthy and normal weight individual does not mean that you can consume unlimited sugar.
On the other hand, easy sugar consumption in slimming diets is not recommended as it causes fluctuations in blood sugar, makes you hungry quickly, and negatively affects the fat burning process.
In addition, honey consumption is definitely not recommended for babies under the age of 1 due to the risk of allergens.
IS IT POSSIBLE TO LOSE WEAKNESS BY WEARING BLUE GLASSES?
It’s a fact that there are crazy marketing methods for weight loss.
The idea of losing weight by wearing blue glasses is one of them. According to this idea put forward in Japan, people’s wearing blue glasses (I’m talking about the blue-filtered sunglasses we know) reduces food consumption and causes the person to lose weight. The support of the idea is as follows:
Blue is a rare color in nature – especially in food. Therefore, when we see a blue-colored food, we perceive it not as a tasty food, but as a poisonous source.
Blue is also defined as the least appetizing color. While this is a somewhat acceptable idea in theory, we have no evidence that it reduces food intake.
In addition, food isn’t just about scenery. Its taste, smell, sounds and texture affect our food consumption. For this reason, it is much more effective to gain sustainable healthy eating habits instead of resorting to unusual procedures!
STANDARD PORTIONS & NON-STANDARD BODYS
When we say a portion of iskender, a more or less exact measure comes to life in our heads, right?
So what if we say “a person”? It can be long, it can be short, it can be medium length.
It can be a baby, it can be a child, it can be an adolescent, it can be an adult or old. Could be female, could be male.
He may be thin, he may be at his ideal weight, he may be overweight.
Then these examples get longer and they cost… Well, when we are all so different, why do we get the same amount of food and all of us need to finish our plate all at once?
It turns out that the needs of our bodies are very different from each other.
Even if we are in height and weight, our needs change because our fat percentage, age or gender are different. The portion that is enough for one person may be too much for the glutton (which is often too much for most of us!).
First, let’s find out which food
and how much we need
, then let’s fill our plate.
WHY IS DIET SPECIAL TO THE INDIVIDUAL?
Let me explain with an easy example:
A toast and ayran,
While it is the breakfast that someone who is late for work hastily takes with him;
can be a light lunch for a glutton.
A completely different person can have a middle meal. For a man, it should be consumed by increasing the amount of bread and cheese at that meal;
can be a toast made with one bread
for a lady. While carbohydrate counting should be done when confronted by a diabetes patient
, protein count should be done in a kidney failure patient. While an early sleeper should not consume late at night,
, it may be a meal consumed by a shift worker in the middle of the night. A person with gout should make toast with white bread, while
a celiac patient should use gluten-free bread. A phenylketonuria patient, on the other hand, cannot consume a toast with cheddar and buttermilk throughout his life unless he receives different treatments. When you say
, different situations are long consumption.
As you can see, even a sample of toast and buttermilk can make such a difference. When this is the case;
It would be best to give up on the neighbor’s diet, the diets you see on the internet, the diets in the magazine pages. Just as your genetics, hormonal status, health status,
body composition are unique to you; Your diet should be unique to you.
