Sedentary days spent at home during the coronavirus pandemic led to weight gain. Those who want to see the old numbers on the scale with normalization are looking for ways to lose weight. Experts warn those who turn to shock diets by wanting to lose the weight gained very quickly. Stating that shock diets applied in 3-5 days slow down the metabolic rate, experts point out that the body's calorie burning rate decreases with the slowing metabolism.
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkçü stated that it is possible to lose the weight gained during the days spent at home due to coronavirus in a healthy way and pointed out that shock diets should be avoided.
Shock diets cause muscle loss
Stating that shock diets are applied in order to get rid of the weight gained during the quarantine days very quickly with the normalization process, Örkçü said, "Shock diets cause blood pressure and blood sugar to drop. As a result, effects such as fatigue, headache and impaired concentration occur. Shock diets applied in a short period of 3-5 days cause muscle loss from the body, not weight loss. This creates the perception of a healthy weight loss. Sometimes it even causes a false idea that weight loss occurs because water is removed from the body."
Diabetes patients should stay away
Stating that sudden sugar drops such as hypoglycemia can cause disruption in insulin-glucagon metabolism, Örkçü said, "When we look at the harms of shock diets, it is extremely wrong for patients with diabetes, diabetes, insulin resistance and similar disorders to follow a shock diet. Prolonged fasting can cause negative consequences by lowering the body resistance of these patients. For this reason, instead of applying a 3 - 5-day shock diet, a regular diet can be applied over a period of 2 - 3 months. It is the healthiest to question whether there is a metabolic disorder or not, and to lose weight with an appropriate nutrition program according to the age, height and physical activity of the person."
High damage to metabolism
Nutrition and Diet Specialist Özden Örkçü emphasized that shock diets cause great harm by slowing down the metabolism and said, "While taking a thousand 700 - 2 thousand calories a day, suddenly reducing calorie intake to numbers like 700 slows down the rate of metabolism. The slowing metabolism will also slow down the body's calorie burning rate. This will cause more fat storage, cholesterol and hyperlipidemia than the fat ratio before starting the shock diet," he warned.
Consume kefir and yogurt for a healthy life!
Noting that milk and dairy products with high biological value and foods containing probiotics and prebiotics facilitate digestion, Örkçü made the following recommendations:
"These foods strengthen the immune system. We call friendly bacteria that strengthen the immune system probiotics. Kefir is a probiotic food and also increases the absorption of B vitamins. The American Journal of Clinical Nutrition reported that regular consumption of fruit with meals prevents cardiovascular diseases. Regular and healthy food consumption has a greater cancer-preventive effect than medicines. Foods with sufficient fiber, such as vegetables and fruit, should be consumed, but excess fat and refined foods should be avoided. Calcium and vitamin D also play an important role in the fight against cancer. To live a healthy life, you should eat at least one bowl of yogurt a day or preferably drink buttermilk. Yogurt or buttermilk helps the body meet its calcium needs. Until the age of 21, yogurt and milk should be taken regularly for bone development and after the age of 40 against osteoporosis. Calcium deficiency also causes insomnia."
Adequate water consumption helps to lose weight
Özden Örkçü pointed out that at least 8 - 10 glasses of water should be consumed daily for a healthy life and said, "If the urine is dark, it means not drinking water. More water is harmful for the body, although it increases or decreases a little depending on the temperature. Do not drink tap water if possible because chlorine can cause cancer. If you must drink it, let the water stand for at least an hour after you get it from the tap, so the chlorine will evaporate. Do not drink water with food as this dilutes the digestive juices and reduces their effect. Drink water half an hour before or after a meal. Drink 1 or 2 glasses of water before going to sleep. Water should not be too hot or too cold. According to experts, very cold water increases the risk of heart attack, while a glass of water at normal temperature protects people from colon cancer. The Chinese treat patients with warm water. Water has numerous benefits in healthy living, prevention of some diseases and weight loss as it burns fats in the body. Again, one of the main causes of bronchial asthma is not drinking enough water. Most people get sick because they do not drink enough water," he said.
Margarine should be removed from the kitchen
Stating that food should be cooked slowly in its own juice in the form of steamed and stewed food, Örkçü said, "Fast cooking methods such as frying, grilling, microwave are inconvenient. Do not consume frozen foods too much. Pay attention to the consumption of seasonal vegetables and fruits. Save cooking juices, and if possible, do not eat ready-to-eat processed canned foods at all. If you consume margarine, definitely remove it from your kitchen. Try to prefer extra virgin olive oil instead. The best way to reduce your portions is to make the plates you use smaller. Thus, even without paying attention, it will prevent you from putting more after your plate is full."
Limit sugary fruits
Stating that fruits with high sugar content such as apricots, grapes, bananas, melons and watermelon should be eaten in moderation, Örkçü said, "Fruits such as grape seeds and skins, strawberries, blueberries and cranberries have very high antioxidant effects. Foods containing refined sugars such as cakes, biscuits, wafers, baklava, revani and kadayif should be avoided. You can eat a medium-sized dark chocolate once a week, the non-dairy kind. Dark chocolate, which is a very good source of magnesium, helps to reduce depression in women in the premenstrual period."
Walk for at least 30 minutes a day
Örkçü stated that starting the day early is important to make the breakfast habit sustainable and continued his words as follows: "A regular lifestyle is in complete harmony with a healthy diet. At least half an hour of brisk walking should be done daily, stairs should be climbed two at a time and 3-5 minutes of culturophysical movements should be done. Increase oxygen in the cells by breathing deep fresh air. Drink at least 2 liters of water a day and walk for at least 45 minutes 2-3 times a week. Try to go to bed before 22.00 - 23.00 if possible. Do not sleep less than 5 hours and more than 9 hours. Remember that your stomach should be empty for a good sleep."
Sample diet menu
Özden Örkçü shared the meal recommendations that can be applied instead of shock diets that are extremely harmful for health as follows:
Morning: (07:00 - 08:00)
1 slice of cheese,
3 to 4 olives or 2 to 3 walnuts,
1 teaspoon of molasses or honey,
1 - 2 slices of whole wheat bread,
Eggs at least 3 times a week if there is no illness that may prevent it,
Seasonal greens, cold cut tomatoes and cucumbers
Break: (10:00 - 10:30)
1 serving of fruit
Lunch: (12:30-13:00)
90 - 100 g grilled meat / fish / chicken / turkey / meatballs or for those who like meat, it can also be a pot dish with meat,
6 spoons of bulgur pilaf or wholemeal pasta,
Plenty of salad
Break: (16:00 - 16:30)
1 serving of fruit + 1 milk dessert
Evening: (19:00 - 20:00)
1 bowl of soup
1 serving of vegetable dish
Salad
Half a bowl of fat-free yogurt
1-2 slices of whole wheat bread
Intermission: (20:30 - 21:00)
Half a bowl of yogurt or 1 cup of cinnamon milk or 1 cup of plain kefir,
2 walnuts
