Dietician Ezgi Hazal Çelik told 7 mistakes about diet in our society and made important warnings and suggestions.
DRINKING LEMON WATER
Drinking lemon water will not help you remove toxins from your body, it will not burn fat and it will not make your body alkaline! It only increases your daily water consumption and vitamin C intake. It is a fact that it feels like doing something good for yourself and provides good motivation during the day. If you have such a routine and do not have any stomach problems, you can continue. However, keep in mind that regular consumption may damage your tooth enamel over time as your teeth are exposed to acid during the day.
SMOOTHIE FEEDING WEIGHT
As the belief that we can lose weight by consuming any mixture increased, many alternatives that we could consume in different forms began to emerge. These come in the form of many commercial “meal replacement” smoothies as well as recipes that we can make in our homes. However, it is not correct to ignore chewing, which is an important factor for your appetite signals, as it causes the loss of fiber, vitamins and minerals of the foods that pass through the blender. Moreover, these types of diet patterns are not sustainable for many people. You can squeeze your teeth for a while to lose weight and not have a hard time consuming meals in liquid form, but what about later? These drinks, which you think are slimming and are often labeled as healthy, can cause your calorie intake to be uncontrolled and can distract you from your targeted weight loss.
CUTTING CARBON HYDRATE COMPLETELY
Carbohydrates are stored in the body along with water. Glycogen, which is our carbohydrate store, is approximately 500 grams in a person. Eating low carbohydrates for a long time causes these stores to be depleted. Therefore, with your reduced glycogen storage, you will see a rapid weight loss reflected on the scale, as there is no need for water used while storing carbohydrates. It should not be overlooked that the weight lost will come back when you add carbohydrates back to your diet. The type of carbohydrate taken in the diet is very important. It is necessary to avoid foods that contain simple sugar, simple sugar and made with white flour. However, you can manage the weight loss process with a diet that is suitable for our energy needs and has a balanced protein, complex carbohydrate and fat ratio.
Of course, it is important how many calories you consume daily until you reach your target weight. However, calculating the amount of calories you take alone is not an accurate behavioral change, nor does it bring permanent weight loss. The most important thing to know here is that not all calories are equal. It is true that all calories have the same amount of energy, but the human body counts not only calories but molecules. Your food preferences may be more important than what you eat and how much. For this reason, in the weight loss process, it is important to be fed by providing sufficient, balanced and diverse nutrition from each food group without being attached to calorie intake.
USING BROWN SUGAR
“I cannot drink my tea and my coffee without sugar, but I use brown sugar.” If you say, the effects of brown sugar on health are not much different from white sugar, except that there are small differences between the two. Molasses removed during the process to make white sugar are added again to obtain brown sugar. Although brown sugar contains almost insignificant amounts of minerals and vitamins, this does not mean that brown sugar is better. In short, the fact that both sugar and its dark color do not make brown sugar ‘diet-friendly’. Especially not consuming sugar added to tea and coffee, which are consumed in high amounts in our country, will not only support your weight loss process by reducing your calorie intake along with your daily simple sugar intake, but also bring about a behavioral change that has very positive effects on your health.
DRINKING TEA, COFFEE AND HERBAL TEA INSTEAD OF WATER
Water is undoubtedly the healthiest drink. Digestion, absorption and transport of nutrients to cells; Water, which is essential for many metabolic processes such as removing harmful wastes from the body, can slow down the weight loss process if it is not consumed enough during the day. When the body is dehydrated, digestive enzymes and intestines can slow down, causing weight gain. Drinks such as tea, coffee and herbal tea that you consume during the day contribute to your water intake, but as always, it will be more beneficial to consume water directly when you start with the goal of losing weight. A healthy adult should consume 30-35 ml of water per weight, an average of 2-2.5 liters.
ADDING BUTTER TO COFFEE
Nutrition and Diet Specialist Ezgi Hazal Çelik “Drinking by adding various oils to coffee is a practice we have heard frequently recently and many people have done. When unsweetened coffee is consumed in moderation, it accelerates the metabolism depending on the amount of caffeine it contains and supports the weight loss process with its effects on appetite. However, adding coconut oil or butter to coffee can increase the energy we get from a cup of coffee, as well as regularly consume large amounts of saturated fat, causing cholesterol levels to rise over time. The basic principle in losing weight and burning fat is that the calories spent in the energy balance during the day are more than the calories taken, that is, creating a calorie deficit. ” says.