It is not actually the truth to attribute the answer to this question to a single reason. As it is thought, weight gain due to excess food intake
is one of these reasons. First of all, it should be examined under the supervision of a physician and necessary analyzes
should be done. If we look at the reasons:
✓ Hormonal irregularities (insulin resistance, underactive thyroid gland, vitamin D deficiency, anemia, polycystic
ovary)
✓ Drugs used (antidepressant use, some drugs used in diabetes, blood pressure drugs that cause edema
)
✓ Wrong eating behaviors (eating fast, taking large portions, consuming high-calorie foods
, eating 1-2 meals a day, eating one type of food, eating behavior disorder
nutrition)
✓ Weight gain due to increased cortisol hormone at the level of tension. Desire to consume excessive amounts of carbohydrates
and then increase in satisfaction hormone. Become a complete vicious circle most eating habits
✓ Low physical activity (long-term fixed and desk work, commuting by car, not doing sports
at all)
pre-obesity nutrition
As it can be understood, weight gain can only be prevented. It is not possible to bind to eating too much!
What will we do if we have insulin resistance according to the results of the blood analysis?
When a person starts to gain weight, insulin hormone starts to increase in the body. This causes you to want to consume more carbohydrates
. In other words, the desire for floury and sugary foods increases. The more you consume these foods
, the faster you get hungry and eat faster. Conclusion As a result, body fat automatically increases.
If there is a family history of diabetes, if there is increased fat around the waist, more trouble is losing weight and if the desire for sugary foods
has increased, you may have insulin resistance.
Studies have shown that regular training is a very active treatment method in insulin resistance
. Exercise (brisk walking, swimming, jogging, cycling) for 45 minutes 3-4 days a week at a moderate pace
will be sufficient. In addition, the drugs
metformin and acorbose, which are recommended by your doctor, also suppress appetite and will help you lose weight. Let’s move on to medical nutrition therapy, which is the most effective step of the treatment
. The most valuable rules are:
Choosing foods with low glycemic index. The tendency of foods to increase the blood sugar level
is called the tendency of foods to increase the blood sugar level
. The human body uses blood glucose, ie sugar, as fuel. When we consume sugary foods
, insulin secretion in the body increases and sugar begins to decrease. There is a tendency to consume. After that, complaints such as drowsiness and fatigue occur
. This vicious circle It causes the person to gain weight.
OBESITY ISSUES
Which foods should we avoid:
Table sugar, honey, molasses, jam, halva, chocolate, Turkish delight, sugary drinks, and all kinds of sweets containing sugar
. Also fruit juices. Foods such as melon, fig, watermelon, banana and white bread, pastries made from white flour
, rice, carrots, peas can also increase blood sugar rapidly
Foods with a low glycemic index;
Dried legumes, fruits such as apples, oranges, kiwis, tangerines, grapefruits, pineapples, and whole grain products.
(oats, bulgur, brown rice, whole wheat flour pasta) Consuming more foods with low glycemic index
can also cause weight gain and cause an increase in glycemic load, causing blood sugar to rise again
. Taking foods with a high index of protein
together with foods rich in protein
allows us to both stay full and increase blood sugar late. It also helps in weight loss treatment
. Studies have shown that starting the meal with proteins and consuming the last carbohydrates
is effective in blood sugar regulation. Consuming pastries with a protein such as meat, chicken or fish
and especially with plenty of lemon salad raises blood sugar more slowly.
HOW SHOULD WE FEED?
Definitely follow a nutrition program specially prepared for you in the company of a doctor and dietitian
You should eat 3 main meals at least 2 middle meals
We should not be hungry for more than 3-4 hours
One of the easy sugars (table table) that raises blood sugar quickly stay away from sugar, honey, molasses, chocolate, sherbet desserts, sugary
drinks, fruit juices, etc.
Take foods with high glycemic index together with milk and dairy products
Definitely use whole grain products in main meals. (Whole grains) such as wheat bread, oats, bulgur)
45 minutes-1 hour training should be done 3-4 times a week. Never hungry training should be done. It is most appropriate to train 1 hour after the main meals
and 30 minutes after the snack.
