Expert tips on the best summer diet

According to Prof. Dr. Birol Saygı said: “People sometimes confuse thirst with hunger, so you get extra calories when all you really need is an ice-cold glass of water. If plain water doesn’t help, try drinking mineral water or a cup of unsweetened herbal tea Mindless eating usually happens after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to get your diet on track. Turn off your kitchen after a certain amount of time. Instead of completely cutting out your favorite foods, you consume them in moderation. Buy a cookie instead of a box, or buy in small packages instead of a whole package. So you can enjoy your favorite dishes. The key is to eat in moderation. If you take in fewer calories than you burn, you’ll lose weight. But if you’re always hungry, it can be hard to cut back on calories. Studies show that people who eat 4-5 meals or snacks a day lose their better control of appetite and weight. It is recommended that you divide your daily calories into smaller meals or snacks and eat most of them earlier in the day. “Dinner should be the last time you eat it,” he said.

“Fill the fridge with healthy and useful food”

University of Alanya Gastronomy and Culinary Arts Lecturer Prof. dr. Dr. Birol Saygı emphasized the importance of a protein-rich diet. Saying that the kitchen should be stocked with healthy and useful foods, said Prof. Dr. Respect says: “Protein is the nutrient that fills me up best, it is more satisfying than carbs or fats and keeps you feeling full for longer. It helps also maintain muscle mass and promote fat burning, so make sure you include healthy proteins such as seafood, lean meats, egg whites, yogurt, cheese, nuts or beans in your meals and snacks.Add spices or cayenne pepper to your food for a flavor boost that can help you stay satiated. Flavor-packed foods stimulate your taste buds and give you more satisfaction. That’s why you don’t overeat. Having ready-to-eat snacks and meals on hand in minutes sets you up for success “If you can prepare a healthy meal in five or ten minutes, you’re less likely to order pizza and fast food.”

“Order children’s menu at restaurants”

Noting that ordering a children’s menu in restaurants is a good way to control calories, Prof. Dr. Saygı said that having a regular breakfast every day is very important in weight management. University of Alanya Gastronomy and Culinary Arts Lecturer Prof. dr. Dr. Saygı continued her briefings with the following words:

“Ordering kid-sized is a great way to cut calories and keep your portions reasonable. Another trick is to use smaller plates. This will make portions seem bigger, and if your mind is satisfied, so will your stomach. By eating less pasta or bread and more vegetables, you can lose your dress or pants size in a year. If you reduce the amount of starch in your plate and increase the amount of vegetables, you can save 100-200 calories. It seems like an easy diet win. The expression ‘skip breakfast and you lose weight’ shows in many studies that the opposite can be true. Not eating breakfast can make you hungry later. This leads to binge eating at lunch and dinner. Always make time for a healthy morning meal, such as wholemeal bread, low-fat milk and fruit to lose weight and maintain it.”

“Apply these methods to lose weight in a healthy way”

According to prof. Dr. Saygı drew attention to the following critical points in her briefings:

“Add fiber to your diet. Fiber aids digestion, prevents constipation, lowers cholesterol and can aid weight loss. Most people get only half the fiber they need. To reap the benefits of fiber, most women need about 25 grams per day and men need about 38 grams, or 14 grams per 1,000 calories. Good sources of fiber include oats, beans, whole grains, nuts, and most fruits and vegetables. Clean out your pantry in the kitchen: Having chips in the pantry and ice cream in the freezer makes losing weight harder than it should be. Reduce temptation by cleaning cupboards with fattening foods. Walk to your groceries. Lose weight gradually: Don’t get discouraged if you lose weight, but not as quickly as you’d like. Losing weight takes time, just like gaining weight. Experts recommend setting a realistic weight loss goal of about one to two pounds per week. If you set your expectations too high, you may give up if you don’t lose weight fast enough. Remember, when you lose just 5-10 percent of your body weight, you start to see the health benefits.

“Understand portion sizes”

Birol Saygı said that people who weigh themselves regularly have more weight loss success, “However, most experts recommend weighing yourself only once a week. So that daily fluctuations don’t derail you. Weigh yourself at the same time of day, on the same day of the week, on the same scale and wearing the same clothes Get enough sleep: When you’re sleep-deprived, your body overproduces the appetite-stimulating hormone ghrelin, while it overproduces the hormone leptin, which tells you you’re full. too little. Getting enough sleep can help you feel rested and full and avoid snacking. Understand portion sizes: We’re so used to super-sizing when we eat out that it’s easy to bring this mindset home with you. Use a kitchen scale and measuring cups to measure out your meals over a week or two to get your diet right.Use smaller plates and glasses to reduce your portions. Divide restaurant portions in half. Turn one big meal into two meals. Divide snack portions into portions instead of eating straight from the container,” he said.

“Chew sugar-free gum”

Saygı recommended more fruits and vegetables, saying, “The best diet is to eat more, not less. If you eat more fruits and vegetables, you will feel less hungry, because these nutrient-dense foods are also high in fiber and water, which will make you feel full Snacking can be a good thing, as long as you choose smart snacks Chew sugar-free gum: Next time you want a snack, buy sugar-free gum instead. Chewing certain types of gum gives you a breath of fresh air and may also help you manage hunger, control your junk food cravings, and lose weight.However, keep in mind that excess sorbitol, a sugar alcohol sometimes used in low-calorie gum, can have a laxative effect in some people. Even though chewing gum may cause you to eat less, it doesn’t mean you can stop eating properly. Proper diet and exercise are still important. Keep a food diary: A simple pen and paper can greatly increase your weight loss. Research shows that by writing down what you eat and drink, you gain more knowledge about what and how much you consume, resulting in fewer calories. One study found that those who kept a food diary six days a week lost almost twice as much as those who kept a food diary one day a week or less. Celebrate success (but not with food): You lost five pounds this month and have been walking every other day? It’s time to celebrate. “Rewarding weight loss success can really encourage more success, so enjoy your successes.”

“They will make the whole experience so much easier”

Respect concluded his speech with the following words:

“Reward yourself for the next milestone. Don’t just celebrate with fries, ice cream or pizza from a deep dish. Get help from family and friends: Getting support can help you reach your weight loss goals. Tell your family and friends about your efforts to maintain a healthy lifestyle. Maybe they will join you in exercising, eating right, and losing weight. They help you when you want to give up, keep you honest and cheer you up. They will make the whole experience so much easier.

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