After the cold and long winter season, the sun began to show its face. In the future, instead of thick clothes worn in winter, thin clothes will be replaced, and weight gain will be noticeable. For this reason, as summer approached, a rush to lose weight began to surround almost everyone. However, unnoticed or unpleasant things during a diet may prolong the weight loss process or allow you to regain the weight you lost when you returned to your normal diet. In addition, while trying to lose weight, we can run into many health problems. Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Ezgi Hazal Çelik states that a particularly low-calorie diet has a negative impact on our health. Malnutrition, muscle loss, headache, hair loss, constipation. You need to be aware that many problems occur, such as low blood sugar, dry skin, and problems with concentration. You should avoid a very low-calorie diet and ensure permanent weight loss by eating a healthy and balanced diet. So what are the most common mistakes you make in the process of dieting? Ezgi HazalÇelik, a nutrition and diet specialist at Acıbadem Bakırköy Hospital, talked about eight mistakes to avoid while on a diet. I made important suggestions and warnings!
error: Eat a very low calorie diet
In order for our body to function healthy, we need a certain amount of calories per day. These calories come from foods that you eat and drink during the day. With a very low calorie diet, you’ll be happy with the numbers reflected on the scale in the first place, but after a while you’ll find that these numbers aren’t real results. Ezgi HazalÇelik, a nutrition and diet specialist, lost because these diets are usually in the form of liquids or contain a single type of food group, resulting in more fluid and muscle loss. He said he would recover at the same rate. To adapt to this level, the body’s energy expenditure is very high. “A low-calorie diet slows down metabolism, resulting in slower weight loss,” he says.
actual: Avoid a very low calorie diet as it does not result in long-term weight loss and is not sustainable. You need to hurry to go through this process with a nutritional plan that suits your needs. The ideal weight loss is 0.5 to 1 kg per week, depending on the individual.
error: Eat fat-free
As with all nutrients, fat intake is somewhat restricted in order to provide a calorie deficiency during the course of the diet. However, reducing calories by eating without oil will result in the loss of healthy fats such as olive oil, which is rich in omega-9 fatty acids and vitamin E, and will adversely affect the absorption of fat-soluble vitamins. This situation, which has a long-term adverse health effect, can cause weight loss to stop or slow down after some time during the diet process.
actual: While on a diet, you can eat healthy fatty acids by consuming about 45 kcal of oil seeds per serving as needed, such as olive oil, avocado, walnuts, almonds, and hazelnuts. However, remember to remember the energy content of these foods in the fat group, avoid excessive intake and add them to your diet.
error: Drink mineral water instead of water
Due to the warm climate of spring and summer, we are often thirsty and have a growing desire to drink acidic and cold drinks. The first choice for a diet is usually mineral water because it has no calories. However, if the water that is essential for many of our body’s metabolic processes is not consumed enough during the day, or if various liquids such as mineral water are given instead of water, the weight loss process is slow. There is a possibility of becoming.
actual: The drinks we consume support water intake, but the best source of water is water. Therefore, get in the habit of drinking an average of 2 to 2.5 liters of water during the day. In addition to water consumption, you can drink up to 2 bottles of low sodium (Na <100mg) mineral water per day.
error: Drink a lot of lemon water
Drinking lemon water helps increase your daily fluid and vitamin C intake, but contrary to common belief, it does not burn fat during the diet. Nutrition and diet specialist Ezgi HazalÇelik also points out that squeezing large amounts of lemon into all the water consumed during the day can cause stomach problems and tooth enamel damage in the long run. doing.
actual: It’s nice to start the day with lemon water, and if you don’t have stomach problems, you can drink a large glass of water (about 300 ml) squeezed with half a lemon.
error: Not consuming enough carbs
One of the most common mistakes made during a diet is to completely exclude carbohydrate-containing foods such as bread, rice, pasta, and legumes from the diet. However, because it contains dietary fiber, B vitamins, and minerals, the complete elimination of carbohydrates, the main source of energy for our body, from our diet slows weight loss in the long run and regulates the intestines. The need for sweets that can be impaired and increased. This can cause your diet to fail or you to consume too much restricted food.
actual: Do not cut foods that contain carbohydrates while on a diet. “The most important point here is the type of carbohydrates consumed,” continues nutrition and diet specialist Ezgi Khazar Cherik. By providing partial control, it consumes high fiber content grains such as whole grain products, burgers, buckwheat flour, and legumes.
error: A protein-rich diet
Frequently used high-protein diets for rapid weight loss, muscle mass gain, or body formation can adversely affect kidney function and increase animal fat intake. Protein requirements are individual, and ingesting more protein than required is also a risk factor for kidney function, intestinal problems, and heart disease. An unplanned protein-based diet that is not unique to you can not only prevent weight loss due to high calorie content, but can also have a negative impact on your health.
actual: Protein requirements depend on age, gender, weight, activity, and the presence or absence of chronic illness. If you are not a professional athlete or have heavy resistance exercises, your daily protein intake should not exceed 1-1.2 grams per kilogram.
error: I’m not paying attention to my sleep patterns!
Another important factor that can prevent you from losing weight is the slowing down of work during hot weather, social life activities, and sleep patterns hanging late at night due to the process of holidays. Sleep deprivation and poor quality can increase appetite and turn to high-calorie foods by affecting the levels of hormones that control the body’s satiety and hunger processes, such as leptin and ghrelin. ..
actual: Sufficient and quality sleep during a diet allows us to manage the process more comfortably. More individual times have been mentioned recently, but studies have shown that less than 6 hours and more than 9 hours of sleep are required.
error: Always weighed
Once you start a diet, you may want to weigh yourself often and see the results of your diet as soon as possible. However, for many reasons, weight changes during the day. Many factors, such as the food you eat that day, your fluid intake, and your sleep patterns, influence the results reflected on your scale. Therefore, you will not lose weight on a regular basis every day during the diet process. If you don’t see the results you want on a scale, you can also reduce your diet motivation.
actual: A more accurate choice is to measure once a week on the same scale, in the morning, on an empty stomach, after defecation, and without clothing.
