SHAFAQNA Türkiye – Noting that when it comes to losing weight in healthy people, various diets, some machines, medications and detoxification come to mind, nutritionist Irem Sherolar from VM Medical Park Maltepe emphasized that losing weight should be personal. dit. Sherolar said that the most accurate and healthy way to lose weight is a nutrition program that is designed with carbohydrates, fats, and proteins to suit a person’s lifestyle and doesn’t restrict or make you feel left out.
MUSCLE LOSS MAY BE DUE TO UNCONSCIOUS DIET
Noting that people often unknowingly harm their bodies for rapid weight loss, nutritionist Sherolar said, “It appears that one type of extremely calorie-restricted diet is most often tried when summer hits. Removing healthy foods from the diet, especially healthy fiber and fat groups, without the advice of a nutritionist, can slow down intestinal motility and cause a decrease in immunity and even lead to muscle loss.
A PROGRAM SHOULD BE USED THAT WILL NOT FEEL HUNGRY
dit. Sherolar explained the healthy weight loss formula as follows:
“For the most precise weight loss, people choose high-quality carbohydrates (such as whole grain flour, flour or bread, oats, bulgur, buckwheat), a group of healthy proteins (fried, boiled, in the oven, etc.) and a group of healthy fats (olives). butter, raw nuts, olives, etc.), avocados, etc.), calorie content is planned according to their current weight, is not limited, they do not experience severe hunger. Also, increasing the amount of movement/exercise on a daily basis will be the best support for both muscle retention and weight loss.”
Emphasizing that the metabolic rate changes depending on a person’s daily movements, sports activities, their age, genetic predisposition, drugs and supplements they use to treat their diseases, Diet said. Sherolar noted that this issue should be discussed separately for each person.
THYROID DISEASE AND LOW SUGAR MAY Hinder Weight Loss
Dyt, which recommends that those who say “I can’t speed up weight loss” first see a GP and get a detailed blood test. Sherolar, “You can have conditions like thyroid, thyroid antigens, blood sugar regulation, insulin resistance, low blood sugar (hypoglycemia). After that, checking your blood levels of vitamins and minerals, planning your meals according to the low values, and starting to take the necessary supplements will be the best helpers for your metabolic rate.
dit. Sherolar listed other conditions preventing healthy weight loss:
“Low levels of vitamin D, B12 in the blood.
Sedentary and sedentary lifestyle (sitting, working, driving).
The use of cortisol.
Frequent business trips, inability to organize.
High sugar intake.
SUGGESTIONS TO INCREASE METABOLISM
dit. Sherolar made the following suggestions for people who do not have health problems to speed up their metabolism:
“There have been many studies that directly relate your metabolic rate to your lean body mass. Increasing muscle mass through regular sports and exercise is known to trigger fat burning in the body, regulate blood flow and speed up metabolism, helping to eliminate toxins. Unfortunately, it is impossible to speed up the metabolism with food. So don’t believe the rumors. However, a healthy diet will support the antioxidant mechanism in the body, and avoiding simple carbohydrates will prevent your metabolism from slowing down, which will indirectly speed up your metabolism.
PREPARE YOUR BODY IF YOU DON’T LIKE TO DIET
“If you don’t have the courage to go on a diet and are afraid, the preparation in the previous process will motivate you,” Deet said. Sherolar listed what to do to prepare the body before a diet:
“The first and most important step is to create your diet. Determine what your waking hours and fasting hours are, and eat the same foods at the time you specified, even if you continue to eat.
Eliminate the sugar that you take in drinks. Instead of adding sugar to your tea and coffee, you will reduce the amount of sugar in your routine by only taking sugar from the sweets you enjoy.
Increase your daily water intake, set goals. Setting a small water goal before certain hours will increase your water intake.
Change the color of the bread you buy at home. Buy whole grain, whole grain or rye brown bread.
Move more, use the stairs instead of the elevator.
Don’t go shopping on an empty stomach, stay away from junk food stalls, and don’t stock up at home.”
PRODUCTS FOR THE SUMMER DIET
dit. Sherolar listed the foods that can be eaten while dieting in the summer as follows:
All products made from whole grain, whole grain, rye flour (pasta, noodles, pancakes, pastries, etc.)
From the rice group; bulgur, buckwheat, barren, brown rice or basmati rice pilaf
Whole fruits and dried fruits
Soups (our choice without flour, rice and noodles)
Fat group (no roasting):
Olive oil and sunflower oil
Nuts (walnuts, almonds, hazelnuts, peanuts, pumpkin seeds, cashews – raw and unsalted)
Coconut and oil
Meat with and without bones, grilled, boiled, baked or cooked in a pan with a non-stick coating, meatballs; chicken, chicken cutlets; fish, tuna in olive oil.
ATTENTION IF THE DIET WILL ACCOMPANY SPORTS
Adding that it is possible to play sports during a diet, but the state of human health is a priority, Dyt said. Sherolar concluded his statement with the words: “If there is tachycardia or heart disease, sports should not be added to the diet process without consulting a doctor.”
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