This diet programs not only help you to lose weight but also help to increase the general quality of life of the person and ensure the future days.
Many diets end 1-2 days after starting. However, a diet program that is suitable for the person’s lifestyle, health status and nutritional habits allows you to lose weight permanently. Making it a lifestyle also removes all obstacles to a healthy life.
1. Health Examination
A person’s calorie needs vary according to factors such as gender, age, height and weight. Therefore, the diet must be individualized. The general health status of the person is determined by blood tests and examination. In addition, a personalized diet program is determined by taking into account nutritional habits.
To begin with, you should set your goals reasonably and act accordingly. Also, being thin does not mean being healthy. Before starting the diet, you should consult a specialist and find out what your ideal weight should be.
3. Balanced Nutrition
Trying to lose tens of pounds in a short time increases the risk of disease, and metabolic disorders often arise from wrong eating habits. Therefore, for a healthy diet, it is necessary to classify foods according to groups, quantity and quality. It is recommended that one-fourth of a plate contains animal-derived proteins (meat, fish, etc.), one-fourth of carbohydrate foods (bread, cereal, bulgur, etc.), one-fourth of vegetables and fruits, and one-fourth of milk and dairy products.
4. Food Choice
Highlighting unprocessed foods in your diet should be your first priority for an ideal diet. Predominantly whole-grain foods lead the unprocessed foods. It is important not to consume bread, but to consume it in the right form and in the right amount. The most ideal bread types in terms of health are whole wheat and whole rye breads. In carbohydrate-heavy foods, for example, when choosing pasta and noodles, it will be valuable for your health to consume those made from durum wheat.
The longer the interval between meals, the greater the fat accumulation. The level of blood fats (cholesterol, lipid) and the risk of heart diseases and diabetes increase in parallel with fat accumulation. Therefore, it is necessary to eat at least three meals a day and to have snacks in addition to the main meals. Snacks accelerate the metabolism and support the feeling of satiety.
6. Fat Consumption
Contrary to popular belief, we should not completely remove oil from our lives. Because they provide the transport of vitamins, which are very important for health, and the balance of hormones. Olive oil is important as a basic nutritional source thanks to its rich fatty acids. Oilseeds such as walnuts, hazelnuts and almonds also stand out as good sources of oil. It should not be overlooked that fatty foods are a strong source of protein. If it feels heavy, olive oil and sunflower oil can also be mixed in a ratio of two to one.
7. Sugar and Salt
Sugar, which is 100% carbohydrates, has no nutritional value. Adding added sugar to food means increasing the calorie intake and subsequently doing extra harm to your health. Likewise, it is necessary to be as careful with salt as with sugar. Excessive salt consumption is associated with health problems such as hypertension.
Water consumption is vital for a vibrant and healthy metabolism. Unfortunately, we do not consume enough water as a society, so we need to increase our water consumption. Plus, anyone who wants to lose the right weight needs to sleep right. Sleeping less than seven hours and more than eight hours upsets the balance of metabolism.
9. Calm Meal
Studies show that food consumption increases in front of the television. The same can be said for loud music. For this reason, eating in a calm environment and without doing any other work is a very important issue for both your stomach health and your digestion. It takes 20 minutes for the satiety signal to go to the stomach. Therefore, you should leave the fork and knife on the table after the bites during the meal and give them the opportunity to chew.
Life is full of ups and downs, we all know that. Therefore, in order to be successful in a business, you must always be determined and not give up on your decisions. There will be exceptions from time to time, of course, but you should continue the diet from where you left off and believe in yourself and that you will succeed.