The diet programs that are prepared under the supervision of an expert and customized to a particular individual not only help lose weight but also improve the general quality of life for that person and help them secure their future.
Many diets start on Monday morning and are over by that evening. In fact the diet programs that are prepared by a specialist, taking into account the individual’s state of health, lifestyle and eating habits, help to make the weight loss permanent. Transforming this into a lifestyle removes the barriers to aging healthily. We learned the rules we must follow on this subject from Acibadem Kocaeli Hospital Dietician Yasemin Bekmezci and Acibadem Kadıköy Hospital Dietician Şengül Sangu Talak.
1 Have a check-up
Dietician Yasemin Bekmezci: Everyone’s calorie requirements vary according to gender, age, height and weight, therefore a diet needs to be customized. The general health condition of a person about to diet is determined by blood tests and a physical examination. In addition to these, the person’s social life and existing eating habits are considered to prepare a customized diet program.
2 Determine your goals
Dietician Yasemin Bekmezci: Decide on the correct goals. There’s no rule that everyone has to be a size zero! Also being thin does not necessarily mean being healthy. Start your diet after you have sought the advice of a dietician and found out what your ideal weight is.
3 Follow a balanced diet
Dietician Şengül Sangu Talak: Trying to lose weight quickly increases the risk of chronic diseases. Metabolic diseases are generated by incorrect eating habits. Therefore it is necessary to bring healthy eating to the forefront and pay attention to the time, amount and quality of the nutrition groups. It is important to use the right plate model in order to do this. One fourth of the plate should be proteins of animal origin (meat, fish, etc.), one fourth should be carbohydrates (bread, grains, bulgur, etc.), one fourth should be vegetables and fruit and the remaining one fourth should be milk and dairy products.
4 Be careful with your food choices
Dietician Şengül Sangu Talak: It is important to concentrate on unrefined and unprocessed foods in your diet. The basic food at this point is whole grains. It is more important to eat the right type and amount of bread rather than no bread at all. The healthiest bread varieties are whole wheat or rye bread. When choosing pasta or noodles it is better to choose those that are made with durum wheat. Bulgur is also among the grains that are recommended. The whole grain foods that are rich in nutrition also increase the feeling of being full.
5 Do not skip the snack times between meals
Dietician Yasemin Bekmezci: When the time between meals is extended this causes fat accumulation in the body and fat levels in the blood (cholesterol, lipid), which increase the risk of heart disease and diabetes. Therefore having at least three meals a day and between meal snacks that are planned with the right selections are necessary. Snacks not only speed up the metabolism but also make you feel fuller.
6 Consume sufficient fat
Dietician Şengül Sangu Talak: It is necessary not to cut fat completely out of our lives because there are some vital vitamins that dissolve in and are carried by fat and it regulates hormones. Olive oil is important as a basic source of nutrition for the rich fatty acids it contains. Fatty seeds like walnuts, hazelnuts and almonds are some good sources of fat… It is also important not to forget that fatty foods can also be a good source of protein. If only olive oil is too heavy you can use a two to one ration of olive oil and sunflower oil combined.
7 Limit sugar and salt consumption
Dietician Yasemin Bekmezci: Sugar, which is a 100 percent carbohydrate has no nutritional value. Adding sugar to a food only increases the calories. Salt is an item that must be used as carefully as sugar. Excessive salt is associated with health problems like hypertension and osteoporosis.
8 Liven up your metabolism
Dietician Yasemin Bekmezci: Exercise is one of the most important elements in keeping your metabolism in form. If possible, it is recommended to exercise 30 minutes every day or at least most of the days in a week.
Dietician Şengül Sangu Talak: Water consumption is an indispensible element of good nutrition and a hearty metabolism. We, as a society, need to increase our water consumption. It is important not to confuse water with liquids. Also people who wish to lose weight properly must sleep properly. Sleeping less than seven, and more than eight hours a day throws off the balance of the metabolism. It is also important to have uninterrupted sleep.
9 Eat your meals in a calm environment
Dietician Şengül Sangu Talak: Studies have shown that eating while watching television, especially the daily news, increases the amount of food you eat. Music at a high volume can also have the same effect. Therefore it is important that you eat in a calm environment without doing anything else. The satiation response takes about 20 minutes to reach the stomach. Putting your utensils down on the table after each bite and then picking them up to continue gives you a chance to chew.
10 Increase your motivation
Dietician Yasemin Bekmezci: Life is not a big pink cloud! You have bad days as well as good days. But you need to stick to your decision no matter what. Even if you have some lapses you have to go on with your diet where you left off and believe in yourself and your success.
Dietician Şengül Sangu Talak: You should be able to say “I am balancing my life, I am eating healthy, I am reducing my risks and I am losing weight all at the same time” not just “I am on a diet”. Incorporating a diet into your life, making it your new lifestyle and continuing to eat according to this plan will bring success.