Increasing sedentary life and improper eating habits with the development of technology lead to obesity, which is one of the most important health problems of today. Obesity, which is the basis of metabolic diseases such as diabetes, high cholesterol, stomach and intestinal diseases, cardiovascular diseases, kidney diseases, thyroid disorders and insulin resistance, can cause death if left untreated. The most effective method in the treatment of obesity is a personalized diet program and appropriate physical activity selection. Losing weight is much easier and permanent with the healthy diet list that aims to change bad eating habits and is prepared to change the lifestyle of the person. Dyt of Altınbaş University Medical Park Bahçelievler Hospital. Gözdenur Sergeant informs about the healthy diet list.
How should a healthy diet list be?
It is of great importance that the nutrients in the nutrition program aiming to lose weight are sufficient and balanced. A healthy diet list should contain all of the nutrient groups that make up the body building blocks such as carbohydrates, protein, fat, vitamins and minerals, and provide the calories the body needs. Most importantly, the diet list prepared should be flexible. The fact that the list can be diversified without relying on a single nutrient prevents the boredom of the diet and ensures its sustainability. The diet list prepared by evaluating factors such as gender, age, nutritional habits, financial status and working conditions of the person who decides to lose weight makes it easier to reach the targeted weight. It is also important in terms of the applicability of the diet that the meals on the list are easy to prepare and practical, appeal to the taste of the person and are accessible. In healthy weight loss programs where balance and variety are important, the food groups used for the calories needed can be distributed on certain days of the week.
How should the healthy weight loss diet list be applied?
When the calories required by the body are not met, or in other words, when a low-calorie diet is applied, the body adapts to this diet and feels famine. The body starts to spend less energy by lowering the metabolic rate. This situation causes the weight to be lost in a very short time when the diet is stopped. Permanent weight loss is provided with a healthy slimming list. Nutrition programs focused on changes in lifestyle provide learning about a balanced and healthy diet and support the implementation of a lifelong physical activity program. The portion amounts in the slimming list are important. While applying your diet, meals are prepared frequently and gradually to control your blood sugar and appetite. By eating at the same time, you can regulate your body’s metabolic clock and ensure insulin secretion at certain times. Thus, your metabolic rate increases.
Which foods should be included in the healthy weight loss diet list?
When it comes to diet food, the first thing that comes to mind is fat-free, salt-free and tasteless meals. However, oils contain essential acids for the body. Fats, which are effective in the regular functioning of hormones and nervous system, are also very important for fat-soluble vitamins. Fats, which play an important role in maintaining the heat balance of the body, also delay the feeling of hunger by allowing the stomach to be emptied late. Therefore, when preparing the diet list to lose weight, it is necessary to use low-fat, not fat-free meals. Consuming oils such as olive oil, sunflower oil and avocado oil as a type of oil provides better protection of cell membranes. Carbohydrates such as high-fiber grains, whole-wheat pasta, quinoa, bulgur, whole-wheat rice must be included in the diet. Foods such as milk, yogurt and kefir, which play an important role in balancing blood sugar, are also indispensable for a healthy diet. Fruits and vegetables with high vitamin and mineral content should be included in nutrition programs due to their antioxidant components. Meat, chicken, eggs, fish and legumes with high protein content both help protect the muscles and provide a feeling of satiety for a long time due to their late digestion. With the slimming list that ensures adequate and balanced intake of all these food groups, your fat burning will be faster and your weight loss will be more permanent.