Nutrition and Diet

How to Diet?

A person’s healthy eating, weight gain and slimming program is called a diet . Diet includes groupings formed by choosing foods to be consumed or not to be consumed. A healthy eating program is generally applied to lose or gain a healthy weight. Dietary practices can be done for reasons such as illness, need, addiction, health anxiety, religion and tradition. However, the perception in society that it is necessary to go hungry when dieting is wrong.

Diet programs should be prepared individually by dietitians. Gender, age, weight, height, muscle and fat ratio, physical activities, diseases of the person and drugs used, if any, should be taken into consideration while creating the program .

The person who will diet should first obtain the correct list of fasting foods with the help of a dietitian. While preparing a healthy nutrition program, the person’s age, height, gender, weight, muscle and fat ratio, physical activity pattern, eating habits, health history, chronic diseases, and medications, if any, should be taken into consideration. Meals in the prepared diet programs should never be skipped or skipped. While dieting, physical activities should be done on a daily basis. Especially people with excessive weight problems should do sports with diet.

It is also very important to pay attention to the sleep pattern while applying the fasting program . Irregular sleep causes increased nutrition and muscle loss. Especially in people who go to bed late and wake up late, eating late will cause weight gain. Due to irregular sleep, the secretion of some hormones is also inhibited. For example, the highest release of the hormone melatonin occurs between 23.00 and 04.00 hours.

What Should Be Considered While Dieting?

It is important to pay attention to some points in order to implement a healthy diet program. Misinformation or small mistakes to be made during the application reduce the effect of the diet and prevent its continuity. Things to consider while fasting are:

Not respecting diet practices that will put your health at risk

Applications such as the list of shock diet meals that make you lose 20 kilos in 1 week cause the body to react quickly and cause the body to deteriorate. For this reason, such dietary practices should be avoided.

Don’t limit yourself too much

While applying healthy nutrition programs, the person can meet their needs by consuming the equivalents of the foods that are not included in the program. For example, if he wants to eat chocolate, he can consume it by making an easy snack consisting of banana and cocoa instead.

Paying attention to water consumption

The body needs water to remove toxins and for digestive enzymes to work adequately. That’s why it’s important to drink enough water. Initially, the water consumption rate is 1.5-2 liters per day. However, this rate may vary according to weight, gender, age and physical activity.

Consuming carbohydrates and fatty foods without mixing them

The body meets most of its energy needs from carbohydrates, and some of it from stored fatty foods. When carbohydrates and fats are consumed together, the body stores excess fat and causes weight gain. For this reason, it is necessary not to consume carbohydrates and fatty foods together in a healthy diet program.

Applying the right diet program

It is possible for a person to have a healthy diet without skipping meals and without being hungry, with a suitable diet program. The most accurate fasting program is one that is prepared to meet the needs and without hunger.

Consuming food with awareness

When foods are consumed too quickly, the person may not feel satiated and feel the need to consume more food. Because the brain receives the signal that it is full 20 minutes after starting to eat. For this reason, it is important to eat food slowly.

Chewing heavily while consuming food

The first digestion of consumed food begins in the mouth. For this reason, chewing a lot while consuming foods facilitates digestion.

not to skip meals

All meals in the diet food list should be followed. It is especially important not to skip breakfast. Because if breakfast is not made, small and unnecessary food consumption will increase and this will cause the program to be disrupted.

Not to apply diet programs that are not prepared by a specialist

The person who is going to diet should definitely seek help from a specialist. Diet programs of unknown origin can impair one’s health.

not eating dinner

Especially after 19.00, the digestion of food is difficult. Because after this time, physical activity usually slows down and the foods consumed can cause weight gain.

Avoiding diets focused on one food group

Programs such as banana diet, yogurt diet, ketogenic diet, which are prepared based on single food consumption, should be avoided. The ketogenic diet is a type in which protein and carbohydrate contents are very limited. The proteins needed in the ketogenic diet cannot be taken. Such nutrition programs can provide rapid weight loss, but they cause deterioration of the working system of metabolism. Adequate amounts of all food groups should be consumed in the healthy nutrition programs applied.

What Kind of Products Should Be Included in Diet Lists?

Generally, when it comes to diet meals, fat-free, salt -free and flavorless meals come to mind, but this is not the case. The important thing in the program is to consume the nutrients correctly and in sufficient quantities. The body needs all kinds of nutrients to be healthy. For this reason, practices that focus on a single food source, such as the ketogenic diet, should be avoided. Even though weight loss can be lost quickly with the ketogenic diet, it is insufficient in terms of carbohydrates and protein because it has a very weak content. Food groups that can be included in the list of fast foods are:

• Healthy fats (avocado oil, olive oil, etc.)
• Carbohydrates such as high-fiber cereals, bulgur, quinoa, whole wheat pasta,
• Low-fat or skim milk, yogurt, kefir, cheese,
• Eggs, meat, chicken, fish and legumes with high protein content,
• Herbal teas, milk or black coffee, freshly squeezed juices.

How Many Calories Should Be Taken While Dieting?

Each person’s daily calorie intake differs. Amounts to be taken daily are as follows:

• 12-17 age group 2300 calories,
• 18-34 age group 2200 calories (if the person has an active life, it can increase to 2300-2500 calories),
• 35-59 age group 2000 calories (if the person has an active life, it can increase to 2500 calories),
• 60-75 age group 2050 calories (if the person has an active life, it can increase to 2350 calories),
• The 75+ age group needs 1900 calories.

If you want to lose weight with a healthy nutrition program , it is necessary to create a 500 calorie deficit per day. In other words, if you need 2000 calories per day, you should apply a nutritional program of 1500 calories at most. It takes about 7500 calories to lose 1 kilo.

Nutrition in this way is very dangerous and it is encountered with weakening of muscle instead of fat. People who want to gain weight with a diet program should eat 300 calories more per day. When this 300-calorie difference is applied every day, weight gain is achieved gradually and accumulated.

Diet List by Weight

One of the most important points to be considered is that the diet lists to be applied are prepared in accordance with the weight of the person. For this, first of all, the body mass index and fat-muscle ratio of the person should be calculated. These measurements give clues about how a person should be fed with a diet so that a more accurate diet program can be prepared.

The main purpose of people who want to lose weight is to reduce the amount of fat in their bodies. For this, the person’s desire to lose weight can be realized by preparing a diet list in which fat and carbohydrates are consumed less. In addition, detox waters play a helpful role in eliminating edema and weakening the metabolism to work faster.

People who want to gain weight should also apply a program to consume healthy foods. In other words, the diet lists of people who want to gain weight should be prepared in a sufficient amount of each food. The amount of calories that the person should take is calculated according to his weight, physical activity status, diseases and the drugs he uses . People who fast to gain weight need to engage in physical activities every day. You can get the support of a professional consultant here to create the most suitable diet list for you .