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LITTLE-KNOWN KEY POINTS ABOUT THE DIETARY PROCESS
With the summer in Turkey many people’s desire to look thin and fit increased, while their quest to get rid of excess weight accelerated. Nutrition and diet expert in Antalya emphasizes that shock diets should definitely be avoided for the sake of achieving an ideal weight, while warning that unconscious diets applied to friends or the internet can lead to serious health problems. Diet and diet expert explained 7 Little-Known points about diet, stating that it is not right to weigh every day in the weight loss process, otherwise motivation is negatively affected when the result does not appear to change.
1. Calorie content of the diet
You should get a balanced eating habit with all food groups. In order for our body to perform its daily function, we get the energy we need from the foods we eat and drink during the day.
The basic principle of weight loss is to create a calorie deficit. Getting calories below the energy you need daily allows you to lose weight, with more calories spent in the energy balance.
But the body needs nutrients as well as energy, and therefore limiting calories taken alone does not provide us with permanent weight loss in the long run.
2. Use of olive oil
One of the main recommendations in the dietary process is to reduce the intake of animal fat. Olive oil, rich in Omega 9 fatty acids and Vitamin E, is one of the types of fat that is often recommended and used in diets.
But an increase in the amount used, taking into account the health benefits and content, as with all other types of fat, can lead to an increase in weight, closing the calorie deficit that is trying to be created.
1 gram of 9 cal energy should not be forgotten and excessive and uncontrolled use should be avoided.
3. These regions indicate lubrication
In a practical way at home, with simple measurements and calculations, waist circumference, waist/hip ratio, skin fold thickness, and upper mid-arm circumference is directly proportional to the ratio of anthro pometric measurements such as body fat by doing which you can have an idea about your body fat ratio.
Scientific data reveal that waist circumference thickness above 80 cm in women and above 94 cm in men can pose a threat in terms of high body fat and many chronic diseases, especially insulin resistance.
Waist circumference thickness in women is 88 cm above, in Men 102 cm above the high risk means. Many factors play a role in regional fats, from genetic factors to hormonal disorders, from slowing metabolism to high carbohydrate intake, from high calorie intake to inactivity.
4. Diets that make you lose weight quickly in the short term
“Shock diets”, which are low in calories, usually in liquid form or based on certain food groups, seem to provide fast weight loss in a short time, but can lead to very serious health hazards. In addition, after such shock diets, the diet is discontinued when the desired weight loss is achieved.
Immediately after that, both returning to the old eating routine and consuming more restricted foods trigger the behavior, which leads to a weight problem again.
At this point, it will be more realistic and permanent to make diets that aim to gain a sustainable eating habit that suits you and can change your nutritional behavior in the long term.
5. Watch out for those who weigh in every day!
Although studies have shown that regular weighing is the right behavior for weight control, weighing every day can negatively affect our eating behavior, body perception, and approach to diet. Many factors affect the figure on the scale, such as the content of the meal consumed the previous day, the amount of salt taken during the day, heavy exercise, fluid intake, medications used, and your defecation status.
If you weigh frequently every day or during the day, the weight changes you see can reduce your motivation and therefore cause you to give up the diet or try stricter diets, worrying that you can’t manage the process.
During such periods, it will be useful to stay away from weighing for a while and weigh controlled. 1 time a week, you can weigh an empty stomach in the morning, without clothes after defecation, and at the same time.
6. Mineral water consumption
Mineral water, which is the first choice for those looking for a calorie-free, acidic and cool drink, especially in summer, is also a good option for your liquid and mineral needs, which are lost for various reasons. Although its effect of helping to weaken is brought to the fore, it should not be ignored that it can open up the appetite when consumed in excessive amounts.
Excessive consumption can lead to serious problems such as high blood pressure, especially in people with existing blood pressure and heart disease. You can drink 2 bottles of mineral water a day. If you are on a sodium (Na) restricted diet, you may prefer mineral waters that contain low sodium (<100 mg).
7. Summer fruits
Add-on sugars, which are not good for health and therefore should not be included as little or no as possible in our eating habits, and the sugar of natural fruit that will be consumed in season, can often be compared.
Add-on sugar mentioned here is added to Turkish food during production or processing, while fruits are found; they are sugars that are naturally present in their structure. Fruits are one of the food groups that you can consume in the long term with the fiber, vitamins, mineral, antioxidants that they contain, are useful for your health and can easily be included in your daily diet.
The important point here is that you consume in quantity and frequency to suit your needs. You can consume 2 servings of fresh fruit per day in your decimals.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.