Is it possible to lose a lot of weight in a very short time?

Is it possible to lose a lot of weight in a very short time and is this normal?

What are the harms of shock diets?

Shock diets lower blood pressure and blood sugar. As a result of this, effects such as fatigue, headache and concentration disorder occur.

In order to lose weight permanently, it is ideal to maintain a healthy diet in the long term.

Shock diets applied in 3-5 days cause muscle loss from the body, not weight loss. This creates the perception of losing weight in a healthy way.

In fact, it sometimes even causes the wrong thought that he has lost weight because water is thrown out of the body.

For this reason, instead of applying a 3-5-day shock diet as much as possible, spread it over a period of 2-3 months; It is the healthiest way to lose weight with an appropriate nutrition program according to the age, height and physical activity of the person by questioning whether he has a metabolic disorder or not.

One of the biggest harms of shock diets is that they slow down the metabolism.

While taking 1700-2000 calories a day, suddenly reducing the calorie intake to 700 numbers slows down the rate of metabolism.

As a result, the slowing metabolism will also slow down the rate at which the body burns calories.

This will cause you to store more fat than you had before you started the shock diet, and will cause cholesterol and hyperlipidemia to increase.

When we look at the harms of shock diets, diabetes (diabetes) disease, insulin resistance, etc. It is also extremely wrong to apply a shock diet to patients with such diseases. Sudden sugar drops, such as hypoglycemia, may cause disruption of insulin-glucagon metabolism.

Long-term fasting may reduce the body resistance of these patients and cause the result to be negative.

What should be done to lose weight in a healthy way? Can you write your suggestions in articles?

Milk and dairy products with high biological value, foods containing probiotics and prebiotics facilitate digestion and strengthen the immune system. Friendly bacteria that strengthen the immune system are called probiotics. Kefir is a probiotic food and also increases the absorption of B vitamins.

The Journal of Clinical Nutrition, published in the USA, wrote that the fruit consumed regularly with meals prevents cardiovascular diseases.

Regular and healthy food consumption has a more cancer-protective effect than drugs

In addition to these, adequate fiber foods (vegetables and fruit) should be consumed, but excessive oil and refined foods should be avoided. Calcium and vitamin D are also important in the fight against cancer.

In order to live a healthy life, at least one bowl of yogurt should be eaten a day or preferably ayran should be drunk. With yogurt or buttermilk, our body meets the need for calcium. For bone development until the age of 21, yoghurt and milk should be taken regularly against osteoporosis after the age of 40. Calcium deficiency also causes insomnia.

Drink at least 8-10 glasses of water a day, if your urine is dark, it means you are not drinking water. Although this temperature increases or decreases slightly, more water is harmful to the body. If possible, do not drink tap water because chlorine can cause cancer, but if you have to drink it, let the water rest for at least an hour after taking it from the tap, the chlorine will evaporate. Do not drink water with meals as this dilutes digestive juices, reducing their effects. Water should be drunk half an hour before or after a meal. Drink 1 or 2 glasses of water before going to sleep. The water should not be too hot or too cold. According to experts, very cold water increases the risk of heart attack. The Chinese treat the sick with warm water. Water has numerous benefits in a healthy life and in the prevention of certain diseases and weight loss. According to experts, a glass of water protects people from colon cancer. Again, one of the main causes of bronchial asthma is not drinking enough water. Most people get sick because they don’t drink enough water. In addition, water also helps to lose weight, as it removes fat in the body.

Meals should be cooked slowly in their own juices (steaming and stewing should be preferred. Fast cooking methods such as frying, grilling, microwave are inconvenient. Do not consume frozen foods too much. Pay attention to the consumption of seasonal vegetables and fruits. Do not throw away cooking water, ready-made canned food If possible, do not eat at all.

If you consume margarine, definitely remove it from your kitchen. Instead, try to choose olive oil, pure extra virgin ones.

Fruits with high sugar content such as apricots, grapes, bananas, melons, and watermelons should be eaten limited. Fruits such as grape seeds and skin, strawberries, blueberries, cranberries have very high antioxidant effects.

Refined sugars and foods made with them, such as cake, biscuits, wafers, baklava, revani, kadayif, etc. are prohibited. Chocolate can be eaten once a week, medium sized non-dairy (dark). It reduces premenstrual depression in women (very good source of magnesium).

At least half an hour of brisk walking should be done a day, and the stairs should be climbed in pairs, 3-5 minutes of cultural physics should be done. Increase the oxygen in the cells by breathing deep clean air.

If possible, try to go to bed before 22:00-23:00. Do not sleep less than 5 hours or more than 9 hours. Remember that your stomach must be empty for a good sleep.

The best way to reduce your portions will be to reduce the plates you use, so that it will prevent you from putting more after your plate is full, albeit carelessly.

Can you give a sample diet list for healthy weight loss?

Starting the day early is important to make your breakfast habit sustainable, a regular lifestyle is in full harmony with healthy eating.

Morning: (07.00-08.00)

1 slice of cheese

3-4 olives or 2-3 walnuts

1 teaspoon molasses or honey

1-2 slices of whole wheat bread

(eggs at least 3 times a week if there is no disease that can prevent it)

Seasonal greens, cold tomato-cucumber

Break: (10.00-10:30)

1 serving of fruit

Lunch: (12:30-13:00)

90-100 gr grilled meat/fish/chicken/turkey/meatballs (it can also be a meat pot dish for those who love it)

6 tablespoons of bulgur pilaf or whole wheat pasta

lots of salad

Break: (16:00-16:30)

1 portion fruit + 1 milk dessert

Evening: (19:00-19.30)

1 bowl of soup

1 serving of vegetables

Salad

Half a bowl of nonfat yogurt

1-2 slices of whole wheat bread

Break: (20.30-21.00)

Half a bowl of yogurt or 1 glass of milk (with cinnamon) or 1 glass of plain kefir + 2 walnuts

Note: The last snack may not be made in cases where it is not needed.

Do not neglect to walk at least 2 liters of water per day and at least 45 minutes 2-3 times a week.

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