Nutrition and Diet

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Dietitians and nutritionists are guides that support a healthy life through correct, adequate and balanced nutrition. The diet program should be specific to the person’s physical and health condition. It is known that 60 percent of people who try a diet that is not suitable for themselves cannot reach their goal and even endanger their health. Weight control programs aim to protect physical and psychological health. Nutritionists provide accurate information with personalized body measurements, calculations and evaluations and assist in their follow-up.

In our center, your fat, muscle and water ratio is measured under the control of a specialist dietitian, your laboratory analyzes are performed and a diet list suitable for you is prepared. In this way, you will lose weight faster, healthier and more effectively, and you will gain a more fit and healthy appearance. With weight loss, the treatment of diseases such as diabetes, hypertension, and some hormonal disorders becomes easier, and since the load on the spine and knee joints is relieved, the complaints arising from these regions are reduced. In addition, the risk of cancer is also significantly reduced.

Spec. Dyt. Nazire Uzunalan

How should we be fed?

Nutrition has become one of the most popular topics today. Reminding that the diet is personal, to summarize the nutrition with a few main points;

Water consumption: The benefits of water consumption, which is one of the most important substances, are endless. Considering that more than half of the body consists of water, it is important to consume enough water daily in order to maintain this balance. Although the amount to be consumed daily varies according to the weight of the person and special circumstances, it should be 2 liters on average.

Vegetable consumption: Vegetables, which should be included in almost every meal, constitute the source of vitamins, minerals and fiber necessary for the body. Since vegetables are low in calories, they are foods that should be consumed abundantly in weight loss diets.

Fruit consumption: Vegetables and fruits are foods that rich in vitamins and antioxidants. However, since vegetables are usually consumed by cooking, this vitamin and antioxidant feature can be lost. The body can benefit greatly from the antioxidants and vitamins in the fruits consumed raw. 1-2 servings of fruit should be consumed per day.

Protein consumption: It is very important to consume adequate amounts of proteins, which are the most important building blocks of the body and cannot be stored in the body for a long time. It should be noted that insufficient protein consumption causes muscle loss. Red meat, poultry, fish, turkey, eggs, milk and dairy products are examples of protein sources.

Fat consumption: It should not be forgotten that fats are one of the building blocks of the body and the human body provides energy from fats. The most important point in oil consumption is to know and consume ‘healthy fats’. Olive oil, organic butter, coconut oil, raw nuts are examples of healthy fat sources. In weight loss diets, more controlled consumption should be provided in fat portions.

Carbohydrate consumption: Grains, legumes, vegetables, fruits and dairy products are sources of carbohydrates. As with fats, healthy carbohydrate sources should be known and consumed in this group. For example, whole grain bread and whole grain products should be preferred instead of white bread. It should be kept in mind that the amount of carbohydrates taken from vegetables, fruits, dairy products and oilseeds during the day almost meets the daily need, so it should not be consumed with foods containing carbohydrates such as extra rice, bread, pasta.

How can we reduce sugar consumption?

Carbohydrates are digested in our body by turning them into simple sugars called glucose, galactose and fructose. However, the sugars that are considered harmful are not these sugars, but add-on sugars added to foods during production or processing. For example; such as sugars added to foods such as cakes, cakes, cookies, jams that are also baked at home, or added to packaged ready-made products during production.
You should stay away from ready-made fruit juices or sugary drinks such as cola and soda. Instead of these drinks, you should prefer water, mineral water, ayran or squeezed fruit juice with your meals.
Sauces such as ketchup, mayonnaise, ready made pomegranate syrup, barbecue sauce and other ready-made sauces are high in added sugar content. You should reduce the consumption of these sauces and eat your food with chili pepper, sumac, thyme, etc. You should try flavoring it with spices.

Products such as fruit yogurt, fruit milk, fruit breakfast cereals sold in markets, coffees such as 3 in 1 or 2 in 1 are ready-made products with a high added sugar content. Instead of these products, you can consume fruits by mixing them with foods such as yogurt and milk, or by mixing dried fruits with plain oat cereals. You can stay away from unhealthy sugars by consuming black coffee instead of the coffees I mentioned above.

You should stay away from ready-made diet products. Many ready-made products sold under the name of diet and light are products in which the rate of fat is reduced and the rate of added sugar is increased in order to keep the calories low. Dietary biscuits, light milk and yoghurts are examples of these products.

You should consume beverages such as tea and coffee without sugar. If you have a habit of consuming these drinks with sugar, it is useful to try to reduce the number of sugars first.

Finally; You should thoroughly examine the labels of the products you buy, as there may be added sugar even in packaged products that you never expected. Names such as sugar, glucose syrup, corn syrup, high fructose corn syrup, dextrose, fructose, grape juice concentrate, apple juice concentrate, maltodextrin indicate added sugar.

Which diet should I follow?

Every diet is individual. Since factors such as metabolism, lifestyle and daily activity duration of each person vary, a diet that results in weight loss in one person may result in weight gain in another person. For this reason, each individual should consult a specialist dietitian and create a diet program suitable for their own body values, lifestyle and nutritional habits.

Unconsciously applied diets to lose weight can cause serious health problems, from heart rhythm disorder to hair loss. If you want to lose weight, gain weight or live with a healthy diet, you should definitely get help from a dietitian.

Why is body analysis important?

The only information that normal scales can provide us is our total body weight. However, for a healthy and correct diet, it is very important to know the ratio of fat, muscle and fluid components that make up this weight.
For example, even if the person’s weight is in the normal range, the fat, muscle and fluid ratio may not be in the normal range. In this condition, he may still not feel healthy. At this point, it is essential to observe the decrease in the fat ratio and the increase in the muscle-fluid ratio with the weight loss of the person.
Just as a diet created without looking at your blood values can deteriorate your health, the weight lost without considering these ratios can also deteriorate your health.
For this reason, before the first diet is written, it should not be neglected to look at the blood values and to do body analysis at each interview.
NOTE: Unfortunately, the accuracy of the analysis scales we use at home is very low.

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