Saturday, July 13, 2024

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Is it possible to lose weight fast and healthy?

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When the weather starts to warm up and summer approaches, one of the most common questions that come to our minds is; how can I lose weight fast? Diets made unconsciously for this purpose, medicines and teas used unconsciously can cause health problems. While losing weight, maintaining healthy living habits ensures that the weight loss is permanent.

In the process of healthy weight loss, we aim to lose more fat weight and thin the body. For this reason, I suggest you follow your body measurements taken with a tape measure and body weight tracking, increasing your motivation during the weight loss process.

Supporting hormonal and metabolic balances in the body as well as liver and intestinal detoxification will help you lose weight healthily, quickly, and permanently.

I have prepared 10 + 1 steps for those wanting to lose weight quickly.

1.Eating your food in the right order has a great impact on your blood sugar.
Consume vegetables first, then protein and fat, and finally sugar and starch, i.e. carbohydrate sources. With this diet, the fibers in vegetables close the small intestine and delay gastric emptying. As a result, the nutrients in the remaining foods are absorbed more slowly. This can lower the blood sugar peak by 73%. This results in a longer feeling of fullness, more fat-burning, less inflammation, and better hormone balance.

2.Try to eat a low-carb diet. Avoid sweet and starch foods.
Spikes in blood sugar increase insulin release and body fat. When you eat a low-carbohydrate diet, your blood sugar stabilizes, your satiety time is prolonged, your blood pressure starts to improve, and your blood fats (cholesterol and triglyceride) levels start to normalize.
Eating too much carbohydrate increases edema in the body, which leads to an increase in body weight.

3.Eat more vegetables.
Vegetables are high in antioxidants, vitamins, and minerals.
The regular functioning of the liver detox system is of great importance in your weight loss process, increasing the variety of vegetables during the day supports the liver detox system.
The high fiber content of vegetables also prolongs the satiety period, supports the intestinal detox system, increases the number of beneficial bacteria in the microbiota, and thus supports your weight loss process.

4.Make sure you consume enough protein.
Protein foods prolong your satiety, support your liver detox, and increase your basal metabolic rate.
Especially making the first meal of the day high in protein will help you manage your weight loss process better during the day.
The amount of protein you should take daily varies according to your age, gender, and lifestyle. Consuming more or less protein than you should can harm your body.

5.Make sure to consume healthy fats.
Especially olive oil, natural butter, coconut oil, avocado oil, and oilseeds (almonds, walnuts, etc.) provide sufficient energy intake in a low-carbohydrate diet, prolong your satiety period, and help stabilize your blood sugar.

6.Always exercise.
Exercises, especially those that increase your muscles, accelerate your metabolism, speed up your weight loss, and maintain the weight you lose.

7.Increase your water consumption.
A healthy person should drink 30 ml/kg of water daily.
Adequate water consumption speeds up your metabolism and cleanses the body of toxins formed in the body during the weight loss process.

8.Take care to chew your food more.
It ensures better digestion of your food, promotes intestinal detoxification, and increases the population of beneficial bacteria in the microbiota.
Eating slowly at a meal reduces your energy intake and increases your satiety rate.

9.Follow an intermittent fasting pattern in your diet.
You can apply 16 hours of fasting and 8 hours of satiety. Eating a lower-calorie diet on two different days of the week will also increase your weight loss rate.

10.Consume foods with high probiotic content.
Foods with high probiotic content such as yogurt, kefir, and sauerkraut increase the number of beneficial bacteria in the intestinal microbiota. These bacteria maintain intestinal health and some of them can help you lose weight faster.

11.Get quality sleep.
A sleep duration of 7-9 hours per night supports health in adults aged 18-60 years, with an optimal average of 7.5 hours. Good quality sleep supports weight loss and also weight maintenance.
If you are having problems with weight loss despite following all these recommendations, you may have a health problem that may cause this. I recommend that you work with an expert dietitian and have your biochemical findings reviewed before starting a weight loss program.
Brilliant idea of the month: Drink 2 tablespoons of natural apple cider vinegar in 1 cup of water in the morning and evening and add natural apple cider vinegar to your salads at meals. This will help stabilize your blood sugar levels, help your digestive system work better, and support your weight loss. I would be grateful if you could share your experiences with me.

Esra Toktay
Nutritionist

Mail: dytesratoktay@gmail.com
Instagram: @uzmandiyetisyenesratoktay

References
Fonksiyonel Tıp Yaklaşımı İle Zihin Detoksu / Mark Hyman
Glucose Revolution / Jessie Inchauspe
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873405/
https://pubmed.ncbi.nlm.nih.gov/24388483/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171640/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/

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