Dietitian We all lay the foundations of healthy eating in different ways, sometimes without knowing what is right, sometimes just because we want to, but what is healthy eating and how should correct weight loss be achieved?
The changing lifestyle and the sedentary life that has entered our lives with technology in recent times are some of the factors that accelerate weight gain. Individuals who realize they are gaining weight suddenly and uncontrollably restrict their diet or immediately turn to incorrect practices. Malnutrition and unbalanced nutrition are our biggest enemies at this stage, and in case of malnutrition, weight loss is only possible in the short term. Malnutrition occurs when nutrients are taken in much less than the body needs, so that sufficient energy does not reach the tissues and organs. When following a nutrition program, individuals should make nutritional choices that are appropriate for the program, as well as eating adequately. If adequate nutrition is not applied or if the wrong cooking method is used, the nutrients in the nutrition program cannot perform their function in the body. In this case, since the nutrients cannot perform their main function, it causes unbalanced nutrition. Although weight loss accelerates at first due to malnutrition, the lost weight is gained excessively after stopping the diet. However, a permanent and healthy weight loss process can be started by working with a successful and expert dietitian in the field.
Dietitian Healthy eating actually means eating adequately and in a balanced way. Eating adequately means getting the appropriate calories for our body depending on our weight, gender, age and physical activity. Too little or too much food consumption can lead to weight loss or unnecessary fat increase in our body. Balanced nutrition means eating in a way that includes foods from five different groups. The foods we eat have a great impact on our health and quality of life. An ideal and healthy nutrition program should meet the calories our body needs and also contain all the nutrients such as carbohydrates, fats, proteins, vitamins and minerals. Adequate, balanced and healthy nutrition of individuals, as well as gaining correct eating habits; Factors that play a role in minimizing nutrition-related health problems such as reducing the risk of diseases such as obesity, cardiovascular diseases, diabetes, cancer, prevention of malnutrition, vitamin and mineral deficiencies in the society. Healthy eating strengthens the immune system, increases the quality of life and provides motivation. The priority of a sustainable nutrition program that is prepared specifically for the person and that is carried out without getting bored should be the variety of the program. Contrary to stereotypical wrong diet practices, a correct program should be satisfying, nutritious and in line with meeting the body's needs. Realistic goals must be set at the beginning of the process. Setting realistic goals will be our best companion in this process. If goals that are not true and far from reality are set, the healthy eating journey we embark on is often a waste of time for us. Weight loss in individuals who lose weight healthily becomes permanent, fat ratio decreases while muscle ratio increases, and their skin looks healthier.
What should we do and how should we eat to achieve rapid weight loss in a short time?
- Exercise is one of the most important elements that we should include in our daily life. Increasing movement is especially important for this process. A 40-minute walk or workout will support weight loss in this process.
- Limit alcohol consumption. Excessive alcohol consumption causes edema in the body and especially fat accumulation in the waist area.
- Maintaining portion control will be our greatest helper. Eating our meals on small plates will also provide eye satisfaction.
- Avoid consuming refined sugar, white flour and very salty foods. Limit packaged food consumption.
- Adding foods with high protein content to the program will help burn fat and also provide satiety.
- Pay attention to fish consumption. Fish with high Omega-3 content will accelerate fat burning.
- We need to exclude saturated fats, which we consume excessively in our daily lives, from our nutrition program. Instead of saturated fats, oily seeds (hazelnuts, almonds, walnuts), olive oil, coconut oil can be included.
- Water consumption is very important on this journey. Daily water consumption should be 2.5-3 L.
- It is important to eat small and frequent meals. Eating meals at 3-hour intervals will minimize fluctuations in blood sugar.
- Fibers are the indigestible parts of foods in the intestine. Since fibrous foods contain low energy and fat, they help protect against diseases such as obesity, diabetes, hemorrhoids, constipation, and heart diseases. Fresh vegetables and fruits and legumes meet the daily fiber need with their high fiber content.
- Consume fruits and vegetables that we can consume with their skins, with their skins.
- Be careful to chew foods a lot.
- Foods such as milk, yogurt and cheese are necessary for the body. Milk is rich in calcium. For this reason, those who want to eat a balanced diet should include milk and dairy products in their nutrition program.
- Although it is thought that it has no effect on nutrition, regular sleep is a very important factor for healthy weight loss. It is important to sleep 6-8 hours a day.
- Limit your daily coffee consumption to 2-3 cups. How are we progressing in this process? Our aim in the meeting we will hold; To get to know you better by taking into account many factors such as your age, gender, whether you have any hereditary diseases, your blood test (may have been done within the last 6 months), the medications you use, if any, your physical activity level and the frequency of this activity, your food allergy, your eating habits and the effect of your eating habits on your psychological state, your social life, and to prepare a completely personalized nutrition program in this direction.
Dietitian After the detailed measurement we will make with our Tanita device, your fat and muscle tissue weight, Body Mass Index (BMI) value, metabolic age, regional fat and muscle tissue distributions, edema, internal fat accumulation and other parameters will be evaluated and in this direction, we will determine your body's needs.
After the measurement, we will determine your target weight that you want to reach together in line with all these data, and we will create a completely personalized nutrition program in line with factors such as the foods you like/dislike, your eating style, and your lifestyle.
We are waiting for you at our center in Şişli for a preliminary consultation with a dietitian.
