It’s summertime in the north hemisphere. There is a growing desire to seem thin and fit. But worries that getting rid of excess weight will not be easy, mistakes can be made to risk health. Some simple rules to consider; it can contribute to both healthy and healthy summer and weight loss efforts. Nutrition and Diet Specialist Ece Öneş listed 8 nutritional recommendations before the summer, gave important warnings and recommendations.
1. Increase your fluid consumption
Water is a must for our bodies. Within the framework of a healthy diet, 30 ml of water per kilogram is required to drink. (Eg 2100 ml for an individual of 70 kg)
However, this amount is insufficient due to the increase in sweating rate as the air temperatures rise. Therefore, increasing water consumption in these days when air temperatures rise is a very important element to prevent health problems such as dizziness, nausea and fainting sensation while maintaining the water-mineral balance of our body. The most important point in water consumption is to take care to drink water without waiting for thirst.
2. Don’t overdo the fruits
Colorful fruits, each one appetizing; vitamins, minerals, pulp and antioxidants are very useful in terms of intake, but it is very important to pay attention to portion control. Because the consumption of fruit should be consumed more than the portion that should be consumed without paying attention to the portion control causes too much sugar and calorie intake.
3. Don’t starve yourself
Losing weight does not necessarily require starvation. 3 main meals a day and when you feel hunger, you can provide portion control by making snacks. You can stay in shape by not consuming hungry, consuming less or less frequently than healthy preferences.
4. Avoid shock diets
If you follow shocked diets or standard dietary prescriptions, you will experience rapid weight loss, but this loss is mostly water and muscle loss rather than fat loss, and your metabolism slows down.
So when you stop these calorie-low diets, even if you increase your portions very little, your body starts to store fat, and you get more of your lost weight quickly. Therefore, instead of short-term rapid weight loss in the long term, both healthy nutrition and regular exercise by adopting a healthy way of life is in your hands to be more fit and healthy.
5. Be cautious against sweet crises
Choosing milk desserts, fruit desserts and ice cream instead of fried desserts and dough desserts with high calorie value and fat content is one of the golden rules of healthy eating. However, when consuming desserts such as milk desserts, fruit desserts, ice cream, be sure to pay attention to the portion amounts as in all foods, do not overdo it.
6. Do not consume beverages
Be sure to meet your liquid needs with healthy drinks such as buttermilk, kefir and mineral water. Because carbonated drinks and soft drinks, such as soft drinks and high rate of contribution to health as well as health causes weight gain.
7. Do not forget to consume seasonal vegetables
Do not forget to consume seasonal vegetables which are both natural healing stores and diet friendly. 4-5 servings of vegetables per day are also important to strengthen the immune system. Especially green vegetables are rich in folic acid, potassium and vitamin C must be consumed. Chewing food well and eating slowly is an important factor that will contribute to your diet thanks to the feeling of saturation.
8. Avoid fatty foods and fries
As much as the foods you will consume or avoid, your method of preparing meals is of great importance in terms of both contributing to your health and diet. Rather than frying, be sure to prepare more grilled, steamed or baked foods.
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