Healthy Eating and Diet

Why Diets Don’t Work

HOW MANY DIETS HAVE YOU TRIED SO FAR?

Every year another diet became popular and you hoped for it?

Is a ketogenic diet good or is it a vegan diet?

You lost 3 kilos in a week with the Swedish diet, but you stopped when it didn’t continue, right?

Gluten free diet was good but you couldn’t eat your birthday cake?

You were doing IF but your whole system broke when your friends called out that night?

Well, first of all, how long have you been able to sustain a diet that you started?

One week?
One month?
Three months?
Has there been more?

Did you blame yourself for lack of will or was it all the fault of diets?

Why didn’t it?

Why did it seem like it did, but there was no continuation?

Why did it happen, but after the diet was over, the lost weight came back?

Shall I answer?

It didn’t work because it didn’t fit your lifestyle.

It didn’t work because it ruined your health.

It didn’t work because it didn’t appeal to your current eating habits.

It didn’t work because you saw the diet as a temporary period of torment and once the diet was over, you felt more cravings for the foods you didn’t eat.

It didn’t work because you quickly lost muscle and water with rapid weight loss. When the diet is over, you replace the water you lost, it is reflected on the scale as weight. Also, your metabolism has slowed down, and the amounts you eat and maintain your weight before the diet are now making you gain weight.

It didn’t work because you wanted to get rid of them quickly instead of making slow and permanent habits.

IN BRIEF, YOU DIDN’T CONTINUE.

IN BRIEF, YOU DID NOT LEARN NUTRITION.

Your diet should be suitable for your nutritional and lifestyle habits, health history, body composition, socioeconomic status, and physical activity status.

And most importantly, it should be planned in a healthy way by a dietitian.

It should not restrict any food group and teach you adequate and balanced nutrition instead of popular diets.

Your diet should be called an IF diet, not a Detox diet, but a “Healthy Eating Program for Person X”.

You shouldn’t follow a diet, your diet should fit you.

Because that’s the only way you can go on.

Only in this way “diets work”

I JOIN SHORTLY WHEN I SEE FOOD

Let’s say we just finished our meal, we are stuffed. We feel like we can’t get another bite in our stomach.

Then the host puts a dessert in front of us. Luckily, it’s our favorite dessert. Instantly, our appetite is reopened, and we start to eat that dessert with great desire.

So what happened to our stomach, which was just full, suddenly there was room for dessert?

This situation is associated with hedonic hunger. To explain better, the word hedonic means “related to pleasure, hedonistic, hedonistic”. Therefore, hedonic hunger is a type of hunger that is based on pleasure.

SO WHAT IS PLEASURE PROVIDED?

In short, through the reward in the brain

WHAT HAPPENS IN THIS TYPE OF HUNGER STOPPING THE REWARD PATH IN THE BRAIN?

The look, smell, sound of the food (think of a magnum ad if you can’t imagine it), texture and taste… In other words, the features that make that food delicious and enjoyable to eat.

Hedonic hunger can be easily distinguished from physical hunger. Because we know that even when we eat, we actually have a full stomach. However, this is exactly why it is dangerous, it can support food intake even when full.

It even has another dangerous feature: Eye hunger outweighs even the signals of satiety. So hedonic hunger is a very strong hunger.

HOW WILL WE GET AHEAD?

Very simple. We will become aware of what we eat. This may sound a little funny, but we will enjoy the sensory properties of the food we eat to the fullest.

For example:

We’ll examine its appearance before we eat it.
We will check its texture with our hands or with the help of a fork.
We will smell it. First the nose, then the mouth.
.If it is a food that makes a crackling sound, we will also experience its sound.
.And the last taste… Chew for a long time, feel the taste. This time, consider the brownie intense commercial. You can close your eyes and enjoy the moment.
.
According to studies, individuals who eat the foods they eat with awareness either consume less food at that meal or start the next meal less hungry and eat less. Preventing or reducing unnecessary consumption is probably possible by gaining AWARENESS.

ARE YOU HAPPY OR THOSE WHO EAT CHOCOLATE?

When you feel a little nervous, a little stressed, a little unhappy, a little bored, does your hand go to chocolate for no reason? Well, have you ever observed your mood after eating? Are you happy or do you feel guilty and unhappy?

Chocolate; It is associated with serotonin receptors to give pleasure and pleasure, reduce tension and a good mood.

BUT

When used as an emotional eating strategy as in the example I gave above; Although it may give you a brief boost in your mood, the benefit appears to be temporary, or even related to prolongation rather than cessation of negative mood.

On the other hand, in one study, some women of normal weight were given chocolate, some apples, and some were given no food, and their subjective status was evaluated at regular intervals.

Although women who eat chocolate and apples experience an increase in mood, this effect is higher in those who eat chocolate.

However, some women who eat chocolate experience guilt rather than positive emotions.

The feeling of guilt is thought to stem from the negative characterization of chocolate as “unhealthy/bad”.

AS A RESULT;

Yes, chocolate can improve your mood, but the effect will probably be temporary. Turning to other activities that will make your brain release serotonin instead of chocolate can have more positive results in the long run: taking a walk, chatting with a loved one.

On the other hand, you do not need to code any food as bad or unhealthy in your mind. What matters is the amount you consume. Eating a few pieces of chocolate when you really want it doesn’t kill anyone, after all.

WHERE DOES THE ROAD TO OUR STOMACH GO THROUGH US?

I don’t know if the way to your heart is through your stomach, but I know very well where the way to your stomach goes: FROM YOUR SHOPPING CART

WHAT TO HAVE IN YOUR SHOPPING CART?

Whole grains (Whole grain breads, pastas)

Dry beans
Egg
Pasteurized or UHT milk and dairy products
Season fruits
Seasonal vegetables
Unprocessed meat and meat products
Quality oil sources (such as olive oil, low-salt/unsalted olives, walnuts, raw hazelnuts/almonds)

HOW CAN WE SHOPPING CONSCIOUSLY?

Let’s go shopping with a shopping list and stick to the list.

Let’s go shopping on a full stomach, otherwise it is possible to fill the basket with many products that we do not need but we crave.

Let’s not buy ready-to-eat foods (packaged snacks, frozen pizza, pastries, lahmacun…) Because we know that we will find ourselves eating them when we feel the slightest temptation to cook.

But we can buy tuna fish and canned legumes as ready-to-eat food.

Vegetable products should fill the majority of our basket, and animal products should fill the minority.

In order not to waste it, let’s be careful to take as much as we can consume, instead of buying plenty of fruits and vegetables.

Let’s not forget to read the label information.

HOW DOES MY BODY KNOW WHAT TIME I HAVE EATED?

On the one hand, those who force themselves not to eat after 18:00, on the other hand, those who say, “I ate at night or during the day, how would my body know what time it is”…

Who is right?

Before answering, I will briefly tell you about a concept: Circadian Rhythm.

Circadian rhythms are produced by us living things and can perpetuate themselves even without external cues. In other words, our body has a rhythm of about 24 hours and it maintains itself according to this rhythm.

Among the internal factors that maintain this rhythm are some hormones such as melatonin. Among external factors, conditions such as light, food intake, sleep / wakefulness and physical activity play a role.

But there is another important point here. While some creatures are active during the day, some are active at night (see: bats, owls, etc.) We are creatures that stay active during the day and are programmed to sleep at night.

IF WE FOCUS ON ONLY THE NUTRITION PART OF THE JOB

Insulin sensitivity and glucose tolerance are higher in the morning hours. So it seems important to move the eating process to early hours for blood sugar control.

Diet-induced thermogenesis is higher in the morning hours. In other words, eating during the day can contribute to weight control by affecting the body’s energy expenditure.

According to studies, individuals who eat late at night;

more calorie intake
lower energy consumption
increased waist circumference

insulin resistance
high triglyceride (we can say blood fats) levels
oxidative stress
inflammatory response

They seem to be at risk for

This can cause diseases such as obesity, diabetes, cardiovascular diseases, hypertension in the future.

BUT

If you have a night shift job or work during the day and come home at 8:00 pm, the best thing you can do is not starve yourself forcibly, but adapt your eating pattern to suit your life.

You can give your eating intensity to the day and spend the evening lighter or have smaller meals during the night shift.

It is always more sustainable to switch to a nutrition plan that fits your lifestyle, rather than sticking to one truth.

DOES YOUR SPOTIFY PLAYLIST CAUSE YOU TO GAIN WEIGHT?

Since we do not eat only when we are hungry, the only factor affecting our food intake is not only our hunger and satiety.

▪️Role of senses
▪️The appearance of the food
▪️Noises while eating
▪️Forgotten senses of taste
▪️Smell
▪️Taste
▪️Texture
and all these, as well as other oral and sensory characteristics affect our food consumption.

SO, DOES LISTENING TO MUSIC AFFECT OUR NUTRITIONAL CONSUMPTION?

According to the studies;

Compared to silence, the presence of music in the environment can increase the duration of meals by causing more food and fluid intake.

Loud or fast music can lead people to move faster and eat and drink more quickly.

Slow music helps people spend more time
causes an increase in consumption as a result.

In other words, not directly, but indirectly, music can have a say on our body weight by affecting our eating and drinking behaviors.

WHY DIET MAKES YOU UNHAPPY?

Let’s say we are someone who consumes fast food, sweets or pastries.

Then we realized that we were gaining weight and we decided to start a diet.

Either through a referral from an acquaintance or a simple google search, we started one of the fast weight loss diets.

Our diet probably consisted of a diet consisting of only vegetables or only one type of protein diet.

Maybe 1 day, maybe 1 week, maybe 1 month, but we started to be unhappy as we dieted.

Was our unhappiness due to diet or our diet?

First of all, I will talk about two chemicals that are effective in happiness.

Serotonin: Carbohydrate intake increases the brain’s uptake of tryptophan, the amino acid precursor for serotonin, thereby increasing brain serotonin synthesis and release. Known as the happiness hormone, serotonin plays an important role in regulating the sleep cycle as well as balancing the mood.

Dopamine: Dopamine, which plays a role in the regulation of both physiological and psychological activities in the body; It is responsible for the regulation of emotion, reward, learning and memory. In fact, depression can be prevented by keeping dopamine levels at a normal level.

So how do we make our bodies secrete enough serotonin and dopamine?

With a balanced and healthy diet that includes the following nutrients together

Egg
Chicken
Turkey
Trout
Salmon
Legumes (Beans, black-eyed peas, lentils, chickpeas, mung beans, soybeans…)
Milk, yogurt, cheese (Low fat)
Whole grains (Whole grain bread, bulgur, oats, buckwheat, barley…)
Raw and unsalted nuts (Pistachio, almond, walnut, cashew, hazelnut)
Olive oil
Vegetables (Raw, grilled, sautéed, steamed)
Fruits
Spices (Dill, cinnamon, ginger, mint, parsley, mint, thyme…)

HONEY? SUGAR?

️ IN TERMS OF CALORIES;

1 teaspoon of honey 30 kcal,

1 teaspoon of sugar contains 15 kcal

IN TERMS OF SWEET;

Honey has a higher sweetness than sugar.

Therefore, it will be sufficient to use less honey to obtain the same sweetness.

IN TERMS OF RAISING BLOOD SUGAR;

Both contain simple sugars, so they quickly enter the bloodstream.

IN TERMS OF NUTRITIONAL VALUE;

The composition of white sugar only includes a simple sugar called sucrose.

The composition of honey is mostly glucose and fructose, which are also simple sugars. It also contains very small amounts of vitamins, minerals and organic acids.

However, honey certainly does not contribute to our daily vitamin-mineral intake. For example, we need to consume 375 teaspoons of honey to meet our daily vitamin C needs. Therefore, consuming honey for vitamins and minerals is not a very appropriate move.

IN TERMS OF USE IN DESSERTS;

Honey forms a compound called HMF at temperatures above 90°C. HMF is simply a component with a carcinogenic effect. For this reason, using honey in baked desserts is making an eye out while making eyebrows…

IN CONSUMPTION;

Ultimately, it is recommended to reduce/limit the consumption of both in terms of sugar and health.

In other words, even being a healthy and normal weight individual does not mean that you can consume unlimited sugar.

On the other hand, consumption of simple sugar in weight loss diets is not recommended as it causes fluctuations in blood sugar, makes you hungry quickly and negatively affects the fat burning process.

In addition, honey consumption is definitely not recommended for babies under the age of 1 due to the risk of allergens.

IS IT POSSIBLE TO LOSE WEAKNESS BY WEARING BLUE GLASSES?

It is a fact that there are very crazy marketing methods for weight loss.

The idea of ​​losing weight by wearing blue glasses is one of them. According to this idea, which was put forward in Japan, people’s wearing blue glasses (I’m talking about the blue filter sunglasses we know) reduces food consumption and causes the person to lose weight. The basis of the idea is this:

Blue is a rare color in nature – especially in food. Therefore, when we see a blue-colored food, we perceive it not as a tasty food, but as a poisonous source.

Blue is also described as the least appetizing color. While this is a somewhat acceptable idea in theory, we have no evidence that it reduces food intake.

In addition, food is not just about looks. Its taste, smell, sounds and texture affect our food consumption. Therefore, it is much more effective to gain sustainable healthy eating habits instead of resorting to such extraordinary methods!

STANDARD PORTIONS & NON-STANDARD SIZES

When we say a portion of Iskender, we all think about the same amount, right?

What about when we say “a person”? It can be long, it can be short, it can be medium height.

It can be a baby, a child, a teenager, an adult or an old person. It could be a woman, it could be a man.

He may be underweight, he may be at his ideal weight, he may be overweight.

Then these examples go on and on…So when we are all so different, why do we come across the same amount of food and all of us suddenly need to finish our plate?

However, the needs of our bodies are very different from each other.

Even if we are the same height and weight, our needs change because of our different fat percentage, age or gender.What is enough for one person may be too much for another (which is often too much for most of us!).

Which food first?

how much do we need

Let’s find out what it is, then let’s fill our plate.

WHY IS THE DIET SPECIAL?

Let me explain with a simple example:

A toast and ayran,

While it is the breakfast that someone who is late for work hastily takes with him;

it may be someone else’s light lunch.

It can be someone else’s snack. For a man, maybe the amount of bread and cheese should be consumed at that meal;

made with one bread for a woman

It could be a toast. While carbohydrate counting should be done when faced with a diabetes patient,

A protein count should be performed in a kidney failure patient. While it is better for an early sleeper not to consume it late at night,

it could be a meal that a shift worker consumes in the middle of the night. While it is a toast that a person with gout should make with white bread,

a celiac patient should use gluten-free bread.A phenylketonuria patient, on the other hand, cannot consume a toast with cheddar and buttermilk throughout his life unless he receives different treatments.

I mean, different situations go on and on.

As you can see, even just one sample of toast and buttermilk can make such a difference. When this is the case;

It would be best to give up the neighbor’s diet, the diets you see on the internet, the diets in the magazine pages. Just like your genetics, hormonal status, health status,

if your body composition is specific to you; Your diet should be unique to you.

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