Expert advice! Don't commit these dieting blunders.

 

Expert warned! Don't make these mistakes while dieting

With the approach of summer, everyonelosing weightrushed in. To lose weight quickly and achieve the desired body, variousdietmethods have been explored. However, it turned out that the mistakes made unknowingly while dieting make it difficult to lose weight. The expert name clearly explained all the mistakes made while dieting. These mistakes that everyone makes while losing weight can cause you to encounter health problems in the future and not be able to lose weight. Here are 8 common mistakes when dieting.

For healthy weight lossdietFirst of all, you need to pay attention to the foods you consume.

Generally, everyone takes care to consume low-calorie foods while dieting. It is even thought that it is easier to lose weight by eating fat-free. However, these applications are actually considered as a big mistake. Nutrition and Diet Specialist Ezgi Hazal Çelik explained the 8 most important mistakes made while dieting for Posta.com.tr readers.

1- MAKING VERY LOW calorie diets!

We need a certain number of calories per day in order for our body to function in a healthy way. We get these calories from the foods we eat/drink during the day.

Although making very low-calorie diets makes you feel good with the numbers reflected on the scale at the first stage, we see that these numbers are not real results after a while. 

Nutrition and Diet Specialist Ezgi Hazal Çelik stated that since these diets, which are usually in liquid form or containing a single type of food group, result in more fluid and muscle loss, the lost weight is regained at the same rate, "Besides, the body's energy expenditure is very high as it adapts to this level. "Low-calorie diets slow down the metabolism, which results in slower weight loss," he says. 

FACT: Avoid very low-calorie diets, as they do not provide long-term weight loss and are not sustainable.

You should advance this process with a nutrition plan that suits your needs without haste.

Although it varies from person to person due to individual differences, ideal weight loss should be between 0.5-1 kg per week. 

2-FAT-FREE NUTRITION

In order to provide a calorie deficit during the diet process, fat intake is somewhat restricted, as is the case with all nutrients. However, cooking meals without oil to reduce the amount of calories causes you not to get healthy fats such as olive oil, which is rich in omega 9 fatty acids and vitamin E, as well as negatively affecting the absorption of fat-soluble vitamins.

This situation, which negatively affects health in the long term, can cause weight loss to stop or slow down after a while during the diet process.

FACT: While dieting, you can eat healthy fatty acids by consuming oil seeds such as olive oil, avocado, walnuts, almonds and hazelnuts, which are approximately 45 kcal per serving, in accordance with your needs . However, do not forget the energy content of these foods in the fat group and add them to your diet by avoiding excessive consumption.

3-DRINK MINERAL WATER INSTEAD OF WATER

With the effect of warmer weather in spring and summer, we are thirsty more often and our desire to consume an acidic, cool drink increases.

The first choice of dieters is usually mineral water, as it is calorie-free. However, when water, which is essential for many metabolic processes in our body, is not consumed enough during the day or when different liquids such as mineral water are given weight instead of water.losing weightcan slow down the process.

FACT: Although the beverages we consume support fluid intake, the best source of fluid is water. Therefore, make it a habit to drink an average of 2-2.5 liters of water during the day. In addition to your water consumption, you can drink up to 2 bottles of low sodium (Na<100mg) mineral water per day.

4-DRINK LOTS OF LEMON WATER

Drinking lemon water helps increase your daily fluid and vitamin C intake, but contrary to popular belief, it does not burn fat during the diet process. It is also said that squeezing a lot of lemon into all the water consumed during the day can cause stomach problems and damage to tooth enamel in the long run.

TRUTH: If it makes you feel good to start your day by drinking lemon water and you do not have any stomach problems, you can consume a large glass (about 300 ml) of water in which you have squeezed half a lemon.

5-NOT CONSUMING ENOUGH CARBOHYDRATES

One of the most common mistakes made during the diet is to completely exclude carbohydrate-containing foods such as bread, rice, pasta and legumes from the diet.

However, the complete elimination of carbohydrates, which are the main energy source of our body, from the diet due to the fiber, B-group vitamins and minerals they contain can lead to slowing weight loss in the long term, disrupting intestinal regularity and increasing your need for sweets.

This can cause your diet to fail or cause you to consume excessive amounts of restricted foods.

FACT: When dieting, do not cut out foods containing carbohydrates. "The most important point here is the type of carbohydrate consumed," says Nutrition and Diet Specialist Ezgi Hazal Çelik, and continues: "You should stay away from processed foods containing added sugar, fructose syrup and white flour. However, it will be beneficial to consume whole grain products, grains with high fiber content such as bulgur, buckwheat, and legumes by providing portion control.

6- WEIGH PROTEIN NUTRITION

High protein diets, which are frequently used for rapid weight loss, increasing muscle mass or shaping the body, negatively affect kidney functions and cause high animal fat intake.

Protein requirement is individual and protein intake above the requirement is also a risk factor for kidney functions, intestinal problems and heart diseases.

Unplanned protein-based diets that are not specific to you can prevent weight loss due to their high calorie content, as well as negatively affecting your health.

FACT: Protein needs vary according to age, gender, body weight, activity status, presence of chronic disease.

If you are not a professional athlete or do heavy resistance exercises, your daily protein intake should not exceed 1-1.2gr per kilogram.

7-NOT ATTENTION TO SLEEPING!

Another important factor that can prevent you from losing weight is the decrease in work tempo in hot weather, the activity of social life and the sleep pattern that hangs into the late hours due to holiday processes.

Inadequate and poor quality sleep can both increase your appetite by affecting the levels of hormones that manage the processes of satiety and hunger in the body, such as leptin and ghrelin, and cause you to turn to foods with high calorie density.

FACT: Adequate and quality sleep while dieting will enable us to manage the process more comfortably.

Although more individual times have been mentioned recently, studies show that we need to sleep less than 6 hours and more than 9 hours .

8- CONTINUOUS WEIGHING

After we start dieting, we may want to be weighed frequently and see the results of the diet as soon as possible. However, body weight changes during the day due to many reasons.

Many factors such as the foods you eat that day, your fluid intake and sleep patterns affect the result reflected on the scale.

Therefore, there may not be regular weight loss every day during the diet process. Not seeing the result you want on the scale can also reduce diet motivation.

FACT: It would be a more accurate choice to measure once a week, on the same scale, in the morning on an empty stomach, after defecation and without clothes.