The Rules of Slimming Have Changed
The world population is getting older and fatter day by day. New research is being done on this subject every day.
- Why has obesity become so common?
- Why is humanity expanding more and more every day?
Many metabolic and structural diseases as you get fat; especially diabetes, blood pressure, heart, cancers, joint diseases, vascular diseases occur and this affects the quality of life of human beings very badly. Currently, the scientific world is doing research to see where mistakes are made. As a matter of fact, since many diet myths have probably become a way of life, absolute success cannot be achieved in this bet.
1) OLD DIET RULE: COUNT CALORIES
NEW DIET RULE: COUNT PROTEIN, FAT AND CARBOHYDRATE
If the power value of food is known beforehand, and if the person eats by calculating the daily calorie intake, It was thought that losing weight was very easy. This issue made people very happy at first. Because it was thought, for example, if I eat 1200 calories a day, I will lose weight and I love hazelnuts. A glutton loved baklava very much, he ate baklava by calculating only the calories of baklava and lost weight. However, although this type of nutrition was causing weight loss, after a while, nutritional deficiencies due to one-way nutrition began to emerge. People began to complain that their hair was falling out, their nails were broken, and their heart palpitations.
Today, unilateral feeding is never recommended. It is known that the human body needs all the nutrients. For this reason, carbohydrate, protein and fat food groups are taught to the patient and it is planned how much he will eat according to his daily metabolism. Since the patient eats all food groups, it does not cause any disease in the body.
2) OLD DIET RULE: SWEETERS HELP LOSE WEIGHT.
NEW DIET RULE: FOOD AND BEVERAGES CONTAINING FLAVORING CAN CAUSE WEIGHT GAIN.
When we learned how high calorie sugar we use on our table is, we scientists opened their eyes and saw this sugar as the biggest reason why obesity is so common today. But sugar has made such a big place in our lives that it was impossible to give up on it. At that time, it was said that we should give up this sugar, but instead of sugar, it should be a food that tastes like sugar but has no calories, that is, power has no value. It was said that we should find such a food, and sweeteners were developed with the researches on this subject. Yes, it tasted like sugar, and the power cost was almost zero. Thus, sweeteners entered our lives. It got into cakes, cookies, and many drinks, including children’s syrups. This type of food and drink made with sweetener has been the crown of diet lists for years.
However, in some studies conducted in recent years, it has been shown that using these sweeteners too much increases the incidence of many cancers, especially bladder tumors. Some research results have been published recently on the fact that these sweeteners, which have been said to contribute to weight loss for years, can cause weight gain on the contrary. Sweeteners are thought to stimulate glucose sensors in the intestines, causing more of the sugar entering the body to be stored. In addition, sweeteners can cause hunger more quickly and the need to eat more at the next meal.
3) OLD DIET RULE: DO NOT EAT BREAD ON DIET
NEW DIET RULE: BREAD IS ONE OF THE MOST BEAUTIFUL BASIC NUTRITIONAL MATTERS.
For years, when many people started a diet, the first thing they did was cut the bread. When bread is not eaten with the meal, since the body uses the glucose in the bread as a source of power and this is taken less, the person with carbohydrate deficiency could have an irresistible eating attack against other foods with high carbohydrate content in the form of craving. Once he had this kind of eating attack, he stopped working and gained twice as much weight.
We are no longer afraid of bread, which is our most basic food item. Especially, instead of foods such as rice, pasta, pastries and desserts, one or two slices of bread taken with the main course not only satisfies the person more, but also the eating attacks are less common since the body is not deprived of its basic fuel. Bread has a lower calorie compared to rice and pasta because it does not contain fat. Portion control is easier when eating bread, and bread keeps people full for a longer period of time.
4) OLD DIET RULE: EAT 6 MEALS
NEW DIET RULE: EAT WHEN HUNGRY, 3 MEALS A DAY IF POSSIBLE
When eaten little and often, there is always sugar entry into the body. This causes continuous insulin release from the pancreas. Insulin is an anabolic hormone. The high level of insulin in this form causes the person to feel hungry more quickly. The sugar in the eaten food is stored in the adipose tissue more quickly. At one-on-one time, the person dreams of the next meal while eating that meal, and involuntarily starts to think about more food, rather than thinking that I need to eat often so that my metabolism will work. In this case, the person’s appetite opens and the next meal starts to eat more.
It turns out that food is a physiological need. Just as we sleep when we are sleepy, we go to the toilet when we need the toilet, we dress thicker when we are cold, and we have to eat when we are hungry. The most important point to note here is not to delay hunger too long. If we delay our hunger too much, we will eat too much for the next meal. Recent studies suggest that eating three meals a day is more suitable for the human body.
We know that since there was no electricity in ancient times, man also programmed himself according to daylight, the day would start with the first lights of the morning and the day would end when the sun went down. When this was the case, the dinner hours could not be extended. The body’s hormones, day and night, were working in a stable form. Since there was activity at the same time, we did not encounter weight problems during those periods. In those days, morning meals were eaten between 9-10 and evening meals in the middle of 16-18. Today, if we cannot establish this eating pattern due to long working hours, we have to limit ourselves to a maximum of four meals a day. In particular, the location of the afternoon and dinner may also change. In other words, making the afternoon as the main meal and keeping the dinner as a middle meal would be the best way of eating.
5) OLD DIET RULE: CARROT, POTATO, NO CORN,
NEW DIET RULE: CARROT, POTATO, CORN CAN BE REDUCED BY REDUCING SUGAR
was not recommended. For years, people have been hostile to carrots and potatoes. They have completely removed these foods from their daily lives. However, we should not be afraid of these foods, which are rich in vitamins and minerals. A carrot almost meets a person’s need for vitamin A for a day.
In many studies conducted in recent years, it has been shown that some food groups with high sugar content can keep people fuller when consumed with protein. When foods such as potatoes, carrots and corn are consumed with yoghurt or ayran, they do not increase blood sugar very quickly and make the person hungry more quickly. Therefore, foods with a high glycemic index are now recommended with yogurt.
6) OLD DIET RULE: EAT LOW FAT YOGURT, LOW FAT MILK, LOW FAT CHEESE WHILE DIETING, EAT LOW FAT MILK
NEW DIET RULE: MAKE FROM NATURAL FAT, NOT ADDED OIL, ADD FAT (80091C) ) When diet was mentioned, people used to think of going to the market quickly and buying all kinds of products with low fat. People used to buy low-fat milk, yoghurt and cheese in particular. They would continue to eat the foods high in fat, which they ate unknowingly in their own lives, without realizing it. For example, we used to see people drinking grilled meatballs and light ayran in a shopping mall. Meatballs are thought to be low-fat because they are grilled, whereas meatballs made from minced meat, such as meatballs, adana, doner, although grilled, are usually made by adding tail fat, so the fat rate is very high. When you buy patisserie pastry, the calorie content is very high because oil is added to the flour. Therefore, it is recommended to consume foods such as milk and yogurt, which naturally contain fat, not light, but daily. However, people need to be wary of foods that they add oil to with their own hands.
