According to the World Health Organization data, while approximately 2 billion adults live with obesity, the rate of obese individuals in Turkey has reached 22 percent.
In the statement, Dr. dit. Işınsu Köksal underlined that more energy intake than expended causes an increase in body fat and obesity, and stated that obesity causes many physical and psychological disorders.
Providing information about the tricks of healthy nutrition and weight loss, Köksal reported that there are approximately 30-40 billion fat cells in a person, and that calories taken from food but not used instantly for the body are converted into fat cells so that they can be used as energy in the future.
Köksal stated that more energy intake than the body spends can cause problems such as insulin resistance, diabetes, cardiovascular diseases, liver fattening, hypertension, heart attack, gallbladder inflammation by causing an increase in body fat, and said:
“In addition to these diseases, negative effects such as loss of confidence and depression are likely to come together with obesity. We can list the main causes of obesity as lack of physical activity, hormonal disorders, vitamin and mineral deficiency, diabetes, hypoglycemia, hypothyroidism, depression and genetic predisposition to obesity. In addition to this, unhealthy diet should also be emphasized.
Gaining healthy eating habits and at the same time limiting the amount of calories taken is the most important way to eliminate obesity. Losing 3-5 kg per month instead of making shock diets provides a healthy weight loss. Most of the weight lost with shock diets is regained within a few months. Shock and unconscious diets lead to hormone imbalance.”
“Eating plant-based foods more often facilitates weight loss”
Köksal also gave information about healthy eating recommendations to avoid obesity.
Emphasizing the need to limit calorie intake, Köksal said that it is appropriate for women to consume approximately 1200-1500 calories and men to consume 1500-1800 calories per day in order to lose weight.
Köksal underlined the need to feel full by eating foods rich in fiber and to make healthier choices about eating and drinking, and used the following statements:
“Consuming more plant-based foods rather than animal-based foods facilitates weight loss. To meet daily protein needs, alternatives such as seasonal fish or organic chicken/turkey breast 2 days a week, lean red meat or lean ground meat meatballs or eggs 2 days a week, other 2 days of the week. For 2-3 days, dried legumes can be eaten. It is important to feel full by eating foods rich in protein and vegetable oils. Instead of eating a large bowl of pasta or ravioli, consume 1 portion of protein-rich baked/steamed seasonal fish or 1 portion of lentil salad and 1 glass of kefir. Eating 1 handful of nuts a day is protective against obesity.
Consumption of sour seasonal fruits, oatmeal, yoghurt, kefir, eggs, green lentils and seasonal fish instead of apples, pineapples, sweet fruits more frequently but in appropriate amounts for the individual facilitates the avoidance of obesity and weight loss. During the diet, fruit consumption should not exceed 2 medium sizes in general per day.
To suppress hunger pangs, a healthy light snack can be made 4-5 hours after a healthy main meal. It is necessary to avoid eating after dinner or before going to bed. Hunger and thirst go hand in hand. For this reason, make sure to drink water at regular intervals throughout the day. Consumption of 8-12 glasses of water a day ensures that the body works in a healthy way. Increase your awareness of your eating habits by keeping a nutrition diary and seeing what you eat healthy / unhealthy during the day. Try to be more active during the day. A few days a month, strictly consult your doctor or dietitian, drink water during the day and apply a short-term fast such as 8-12 hours.
Köksal, who also warns about the things to avoid in order to prevent obesity, said that ready-made fruit juices, ready-made carbonated drinks and light drinks, alcoholic beverages, products made from refined white flour, white rice, white pasta, white bread, fast food containing high amounts of sugar and processed carbohydrates. foods, pastries, cakes, pies, donuts, cakes, cookies, wafers, chocolate, products containing trans fatty acids such as margarine and margarine, sugar and sugary foods, artificial sweeteners, deep-fried, fried foods, foods with added fatty sauces and frying oils. He said that salted and sugar-coated nuts should be avoided.