The Rules of Slimming Have Changed
The world population is getting older and fatter day by day. New research is being done on this subject every day.
- Why has obesity become so common?
- Why is humanity expanding more and more every day?
As you get fat, many metabolic and structural diseases; diabetes, blood pressure, heart, cancers, joint diseases, vascular diseases occur and this affects the quality of life of human beings very badly. Currently, the scientific world is doing research to see where mistakes are made. Indeed, since many diet myths have become a lifestyle, absolute success cannot be achieved in this regard.
1) THE OLD DIET RULE: COUNT CALORIES
NEW DIET RULE: SAY PROTEIN, FAT AND CARBOHYDRATE
In the past, it was thought that if the energy value of the food was known and the person ate the daily calories by calculating it, it would be very easy to lose weight. This topic made people very happy at first. Because it was thought, for example, if I eat 1200 calories a day, I will lose weight and I love hazelnuts. Someone else loved baklava so much, he just ate baklava by calculating the calories of baklava and lost weight. However, although this type of diet was causing weight loss, after a while, nutritional deficiencies due to one-way nutrition began to emerge. People began to complain that their hair was falling out, their nails were broken, and their heart palpitations.
Nowadays, one-way nutrition is never recommended. It is known that the human body needs all food groups. For this reason, carbohydrate, protein and fat food groups are taught to the patient and how much to eat according to their daily metabolism is planned. Since the patient eats all food groups, it does not cause any disease in the body.
2) THE OLD DIET RULE: SWEETERS HELP LOSE WEIGHT.
NEW DIET RULE: FOOD AND BEVERAGES CONTAINING FLAVORING CAN CAUSE WEIGHT GAIN.
When we learned how high-calorie the sugar we use on our table is, we scientists were wide-eyed and saw this sugar as the biggest reason why obesity is so common today. But sugar has made such a big place in our lives that it was impossible to give up on it. At that time, it was said that we should give up this sugar, but instead of sugar, we should have a food that tastes like sugar but has no calories, that is, no energy value. It was said that we should find such a food, and sweeteners were developed with the researches on this subject. Yes, it tasted like sugar and its energy value was almost zero. Thus, sweeteners entered our lives. From children’s syrups to cakes, cookies, and many drinks. Such foods and drinks made with sweetener have been the crown of the regime lists for years.
However, in some studies in recent years, it has been shown that using these sweeteners too much increases many forms of cancer, especially bladder tumors. On the contrary, some research results have been published recently regarding the fact that these sweeteners, which have been said to contribute to weight loss for years, can cause weight gain. Sweeteners are thought to stimulate glucose sensors in the intestines, causing more of the sugar entering the body to be stored. In addition, sweeteners can make you feel hungry more quickly and need to eat more at the next meal.
3) OLD DIET RULE: DO NOT EAT BREAD ON DIET
NEW DIET RULE: BREAD IS ONE OF THE BEST ESSENTIAL NUTRIENTS.
For years, when many people started a diet, the first thing they did was cut the bread. When bread is not eaten with the meal, since the body uses the glucose in the bread as an energy source and this is taken incompletely, the person with carbohydrate deficiency could have an irresistible eating attack against other foods with high carbohydrate content in the form of craving. Once he had such an eating attack, he would quit and gain twice as much weight.
We are no longer afraid of bread, which is our most basic nutrient. Especially, instead of foods such as rice, pasta, pastries, and desserts, one or two slices of bread taken with the main meal both make the person more satiated and, since the body is not deprived of its basic fuel, eating attacks are less common. Bread has a lower calorie compared to rice and pasta because it does not contain fat. Portion control is easier when eating bread, and bread keeps people full for longer.
4) OLD DIET RULE: 6 MEALS
NEW DIET RULE: EAT WHEN HANGING, 3 MEALS A DAY IF POSSIBLE
When eaten less frequently, this causes continuous insulin release from the pancreas, as there is a constant input of sugar into the body. Insulin is an anabolic hormone. This high level of insulin causes the person to feel hungry more quickly. The sugar in the eaten food is stored in the adipose tissue more quickly. At the same time, a person dreams of the next meal while eating that meal rather than thinking that I need to eat often so that my metabolism will work, and inevitably starts to think about more food. In this case, the person’s appetite opens and the next meal starts to eat more.
However, food is a physiological need. Just as we sleep when we are sleepy, we go to the toilet when we need to go to the toilet, we dress thicker when we are cold, and we have to eat when we are hungry. The most important point to note here is not to delay hunger too long. If we delay our hunger too much, we will eat too much for the next meal. Recent studies suggest that eating three meals a day is more suitable for the human body.
Since there was no electricity in ancient times, we know that man also programmed himself according to daylight, the day would start with the first lights of the morning and the day would end when the sun went down. As this was the case, the dinner hours could not be extended. The body’s night and day hormones were working in a balanced way. Since there was also mobility, we did not encounter weight problems at that time. In those days, morning meals were eaten between 9-10 and evening meals between 16-18. Today, if we cannot establish this eating pattern due to long working hours, we have to limit ourselves to a maximum of four meals a day. In particular, the location of the afternoon and dinner may also change. In other words, making the afternoon as the main meal and keeping the dinner as a snack would be the best way of eating.
5) OLD DIET RULE: CARROT, POTATOES, NO CORN,
NEW DIET RULE: CARROT, POTATOES, CORN CAN BE REDUCED BY LOWERING SUGAR
In the past, foods high in sugar were never recommended in diets. For years, people have been hostile to carrots and potatoes. They have completely removed these foods from their daily lives. However, we should not be afraid of these foods, which are rich in vitamins and minerals. A carrot almost meets a person’s daily vitamin A need.
In many studies conducted in recent years, it has been shown that some food groups with high sugar content can keep the person fuller when consumed with protein. When foods such as potatoes, carrots, and corn are consumed with yogurt or ayran, they do not increase blood sugar very quickly and make the person hungry more quickly. For this reason, foods with a high glycemic index are now recommended with yogurt.
6) OLD DIET RULE: EAT LOW-FAT YOGURT, LOW-FAT MILK, LOW-FAT CHEESE WHEN DIETING
NEW DIET RULE: STAY AWAY FROM FOOD MADE WITH ADDED FAT, NOT NATURAL FAT
When it comes to diet, people used to think of going to the market and buying all kinds of low-fat products. People especially bought low-fat milk, yogurt, and cheese. They would continue to eat the secret high-fat foods that they ate unknowingly in their own lives. For example, we would see people drinking grilled meatballs and light ayran in a shopping mall. Meatballs are thought to be low-fat because they are grilled, whereas meatballs made from minced meat, such as meatballs, adana, doner, although grilled, are usually made by adding tail fat, so the fat rate is very high. When you buy patisserie pastry, its calorie content is very high because fat is added to the flour. Therefore, it is recommended to consume foods such as milk and yogurt, which naturally contain fat, not as light, but on a daily basis. However, people need to be wary of foods that they add oil to with their own hands.