{"id":3743,"date":"2024-04-03T08:54:23","date_gmt":"2024-04-03T05:54:23","guid":{"rendered":"https:\/\/arttmodernmiami.com\/?p=3743"},"modified":"2024-04-03T09:06:49","modified_gmt":"2024-04-03T06:06:49","slug":"is-it-possible-to-lose-weight-fast-and-healthy","status":"publish","type":"post","link":"https:\/\/arttmodernmiami.com\/tr\/3743\/is-it-possible-to-lose-weight-fast-and-healthy\/","title":{"rendered":"H\u0131zl\u0131 ve sa\u011fl\u0131kl\u0131 kilo vermek m\u00fcmk\u00fcn m\u00fc?"},"content":{"rendered":"
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\"\"<\/figure><\/div>\n\n\n

Havalar \u0131s\u0131nmaya ba\u015flay\u0131p, yaz yakla\u015ft\u0131\u011f\u0131nda akl\u0131m\u0131za en s\u0131k gelen sorulardan biri; nas\u0131l h\u0131zl\u0131 kilo verebilirim? Bu ama\u00e7la bilin\u00e7sizce yap\u0131lan diyetler, bilin\u00e7sizce kullan\u0131lan ila\u00e7lar ve \u00e7aylar sa\u011fl\u0131k problemlerinin olu\u015fmas\u0131na sebep olabilir. Kilo verirken bir yandan da sa\u011fl\u0131kl\u0131 ya\u015fam al\u0131\u015fkanl\u0131klar\u0131n\u0131 kazanmak ve bu al\u0131\u015fkanl\u0131klar\u0131 s\u00fcrd\u00fcrmek verilen kilolar\u0131n kal\u0131c\u0131 olmas\u0131n\u0131 sa\u011flar.
Sa\u011fl\u0131kl\u0131 kilo verme s\u00fcrecinde amac\u0131m\u0131z daha \u00e7ok ya\u011f a\u011f\u0131rl\u0131\u011f\u0131 kaybedip, v\u00fccuttaki incelmeyi sa\u011flayabilmek. Bu nedenle size \u00f6nerim v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 takibiyle birlikte, mezurayla ald\u0131\u011f\u0131n\u0131z beden \u00f6l\u00e7\u00fcmlerinizin de takibini yapmak kilo verme s\u00fcrecinde motivasyonunuzun artmas\u0131n\u0131 sa\u011flar.
V\u00fccuttaki hormonal ve metabolik dengelerin ayn\u0131 zamanda karaci\u011fer ve ba\u011f\u0131rsak detoksifikasyonunun desteklenmesi sa\u011fl\u0131kl\u0131, h\u0131zl\u0131 ve kal\u0131c\u0131 kilo vermenizi sa\u011flar.
Sa\u011fl\u0131kl\u0131 ve h\u0131zl\u0131 kilo vermek isteyenler i\u00e7in 10 + 1 basamak haz\u0131rlad\u0131m.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

1.Yeme\u011finizi do\u011fru s\u0131ralamayla yemenin kan \u015fekeriniz \u00fczerinde b\u00fcy\u00fck etkisi vard\u0131r.<\/strong>
\u0130lk olarak sebze, sonras\u0131nda protein ve ya\u011f, son olarak da \u015feker ve ni\u015fasta yani karbonhidrat kaynaklar\u0131n\u0131 t\u00fcketin. Bu beslenme \u015fekliyle sebzelerde bulunan lifler ince ba\u011f\u0131rsa\u011f\u0131 kapat\u0131r ve mide bo\u015falmas\u0131n\u0131 geciktirir. Bunun sonucunda geriye kalan besinlerdeki besin maddelerinin daha yava\u015f emilimi sa\u011flanm\u0131\u015f olur. Bu durum kan \u015fekeri zirvesini %73 oran\u0131nda d\u00fc\u015f\u00fcrebilir. B\u00f6ylece daha uzun tokluk hissi, daha \u00e7ok ya\u011f yak\u0131m\u0131, daha az inflamasyon ve daha iyi hormon dengesi sa\u011flanm\u0131\u015f olur.<\/p>\n\n\n\n

2.D\u00fc\u015f\u00fck karbonhidratl\u0131 beslenmeye \u00e7al\u0131\u015f\u0131n. \u015eekerli ve unlu g\u0131dalardan uzak durun.<\/strong>
Kan \u015fekerindeki ani y\u00fckselmeler, ins\u00fclin sal\u0131n\u0131m\u0131n\u0131 ve v\u00fccuttaki ya\u011flanmay\u0131 artt\u0131r\u0131r. D\u00fc\u015f\u00fck karbonhidratl\u0131 beslendi\u011finizde kan \u015fekeriniz dengelenir, tokluk s\u00fcreniz uzar, kan bas\u0131nc\u0131n\u0131z d\u00fczelmeye ba\u015flar, kan ya\u011flar\u0131 (kolesterol ve trigliserid) seviyeleriniz normalle\u015fmeye ba\u015flar.
Fazla karbonhidratl\u0131 beslenmek v\u00fccuttaki \u00f6demi artt\u0131r\u0131r bu da v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n artmas\u0131na sebep olur.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

3.Sebze t\u00fcketiminizi artt\u0131r\u0131n.<\/strong>
Sebzelerin antioksidan, vitamin ve mineral i\u00e7eri\u011fi y\u00fcksektir.
Karaci\u011fer detoks sisteminin d\u00fczenli \u00e7al\u0131\u015fmas\u0131 kilo verme s\u00fcrecinizde b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r, g\u00fcn i\u00e7indeki sebze \u00e7e\u015fitlili\u011finin artmas\u0131 karaci\u011fer detoks sistemini destekler.
Sebzelerin lif i\u00e7eri\u011finin fazla olmas\u0131 da tokluk s\u00fcresini uzat\u0131r, ba\u011f\u0131rsak detoks sistemi desteklenir, mikrobiyatadaki faydal\u0131 bakteri say\u0131s\u0131n\u0131 artt\u0131r\u0131r ve b\u00f6ylece kilo verme s\u00fcreciniz desteklenir.<\/p>\n\n\n\n

4.Yeterli miktarda protein t\u00fcketti\u011finizden emin olun.<\/strong>
Proteinli g\u0131dalar tokluk s\u00fcrenizi uzat\u0131r, karaci\u011fer detoks sisteminizi destekler, bazal metabolizma h\u0131z\u0131n\u0131z\u0131 artt\u0131r\u0131r.
\u00d6zellikle g\u00fcn\u00fcn ilk \u00f6\u011f\u00fcn\u00fcn\u00fc bol proteinli yapmak g\u00fcn i\u00e7inde kilo verme s\u00fcrecinizi daha iyi y\u00f6netmenizi sa\u011flar.
G\u00fcnl\u00fck al\u0131nmas\u0131 gereken protein miktar\u0131 ya\u015fa, cinsiyete, ya\u015fam \u015feklinize g\u00f6re de\u011fi\u015fiklik g\u00f6sterir. Olmas\u0131 gerekenden az veya fazla protein t\u00fcketimi v\u00fccudunuza zarar verebilir.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

5.Sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 t\u00fcketmeye \u00f6zen g\u00f6sterin.<\/strong>
\u00d6zellikle zeytinya\u011f\u0131, do\u011fal tereya\u011f\u0131, hindistan cevizi ya\u011f\u0131, avokado ya\u011f\u0131 ve ya\u011fl\u0131 tohumlar (badem, ceviz vs) d\u00fc\u015f\u00fck karbonhidratl\u0131 bir d\u00fczende yeterli miktarda enerji al\u0131m\u0131n\u0131z\u0131 sa\u011flar, tokluk s\u00fcrenizi uzat\u0131r, kan \u015fekerinizin dengelenmesine yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

6.Mutlaka egzersiz yap\u0131n<\/strong>.
\u00d6zellikle kaslar\u0131n\u0131z\u0131 artt\u0131ran egzersizler metabolizman\u0131z\u0131n daha \u00e7ok h\u0131zlanmas\u0131n\u0131, kilo verme h\u0131z\u0131n\u0131z\u0131, verdi\u011finiz kilonun korunmas\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n

7.Su t\u00fcketiminizi artt\u0131r\u0131n.<\/strong>
Sa\u011fl\u0131kl\u0131 bir ki\u015finin g\u00fcnl\u00fck 30 ml\/ kg su i\u00e7mesi gerekir.
Yeterli su t\u00fcketimi metabolizman\u0131z\u0131 h\u0131zland\u0131r\u0131r, kilo verme s\u00fcrecinde v\u00fccutta olu\u015fan toksinlerden v\u00fccudun ar\u0131nmas\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n

8.Yediklerinizi daha \u00e7ok \u00e7i\u011fnemeye \u00f6zen g\u00f6sterin.<\/strong>
Yediklerinizin daha iyi sindirilmesini sa\u011flar, ba\u011f\u0131rsak detoksifikasyonunu destekler, mikrobiyatadaki faydal\u0131 bakteri pop\u00fclasyonunu artt\u0131r\u0131r.
\u00d6\u011f\u00fcnde yava\u015f yemek enerji al\u0131m\u0131n\u0131z\u0131 azalt\u0131r, tokluk oran\u0131n\u0131z\u0131n artmas\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n

9.Beslenme d\u00fczeninizde aral\u0131kl\u0131 a\u00e7l\u0131k modeli uygulay\u0131n.<\/strong>
16 saat a\u00e7l\u0131k, 8 saat tokluk uygulayabilirsiniz. Haftan\u0131n iki farkl\u0131 g\u00fcn\u00fc daha d\u00fc\u015f\u00fck kalorili beslenmek de kilo verme h\u0131z\u0131n\u0131z\u0131n artmas\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

10.Probiyotik i\u00e7eri\u011fi y\u00fcksek besinleri t\u00fcketin.<\/strong>
Yo\u011furt, kefir, sauerkraut gibi probiyotik i\u00e7eri\u011fi y\u00fcksek besinler ba\u011f\u0131rsak mikrobiyatas\u0131ndaki faydal\u0131 bakterilerin say\u0131s\u0131n\u0131 artt\u0131r\u0131r. Bu bakteriler ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 korur ve i\u00e7lerinden baz\u0131lar\u0131 kilo verme h\u0131z\u0131n\u0131z\u0131 artt\u0131r\u0131r.<\/p>\n\n\n\n

11.Kaliteli uyuyun.<\/strong>
Gecede 7-9 saat uyku s\u00fcresi, 18-60 ya\u015f aras\u0131 yeti\u015fkinlerde sa\u011fl\u0131\u011f\u0131 destekler ve optimal ortalama 7, 5 saattir. Kaliteli uyku kilo kayb\u0131n\u0131 ve ayn\u0131 zamanda verilen kilonun korunmas\u0131n\u0131 da destekler.
T\u00fcm bu \u00f6nerileri uygulad\u0131\u011f\u0131n\u0131z halde kilo kayb\u0131 konusunda sorun ya\u015f\u0131yorsan\u0131z buna sebep olacak bir sa\u011fl\u0131k probleminiz olabilir. Daha sa\u011fl\u0131kl\u0131 yol alabilmek i\u00e7in alan\u0131nda uzman bir diyetisyenle \u00e7al\u0131\u015fman\u0131z\u0131 ve kilo verme program\u0131na ba\u015flamadan \u00f6nce biyokimyasal bulgular\u0131n\u0131z\u0131n g\u00f6zden ge\u00e7irilmesini \u00f6neririm.
Ay\u0131n parlak fikri: Sabah ve ak\u015fam 2 \u00e7orba ka\u015f\u0131\u011f\u0131 do\u011fal elma sirkesini 1 su barda\u011f\u0131 suya koyup i\u00e7in ve \u00f6\u011f\u00fcnlerdeki salatalar\u0131n\u0131za mutlaka do\u011fal elma sirkesi de ekleyin. Bu hem kan \u015fekerinizin dengelenmesine, hem de sindirim sisteminizin daha iyi \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olur. Deneyimlerinizi benimle payla\u015f\u0131rsan\u0131z sevinirim.
<\/p>\n\n\n\n

Esra Toktay
Diyetisyen
<\/p>\n\n\n\n

Mail: dytesratoktay@gmail.com
Instagram: @uzmandiyetisyenesratoktay<\/p>\n\n\n\n

Kaynaklar
Fonksiyonel T\u0131p Yakla\u015f\u0131m\u0131 \u0130le 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\/<\/p>\n","protected":false},"excerpt":{"rendered":"

Havalar \u0131s\u0131nmaya ba\u015flay\u0131p, yaz yakla\u015ft\u0131\u011f\u0131nda akl\u0131m\u0131za en s\u0131k gelen sorulardan biri; nas\u0131l h\u0131zl\u0131 kilo verebilirim? Bu ama\u00e7la bilin\u00e7sizce yap\u0131lan diyetler, bilin\u00e7sizce kullan\u0131lan ila\u00e7lar ve \u00e7aylar sa\u011fl\u0131k problemlerinin olu\u015fmas\u0131na sebep olabilir. Kilo verirken bir yandan da sa\u011fl\u0131kl\u0131 ya\u015fam al\u0131\u015fkanl\u0131klar\u0131n\u0131 kazanmak ve bu al\u0131\u015fkanl\u0131klar\u0131 s\u00fcrd\u00fcrmek verilen kilolar\u0131n kal\u0131c\u0131 olmas\u0131n\u0131 sa\u011flar.Sa\u011fl\u0131kl\u0131 kilo verme s\u00fcrecinde amac\u0131m\u0131z daha \u00e7ok ya\u011f […]<\/p>\n","protected":false},"author":4,"featured_media":3745,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[68],"tags":[140,139,19,93,141],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","tr"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false}}},"_links":{"self":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/3743"}],"collection":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/comments?post=3743"}],"version-history":[{"count":5,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/3743\/revisions"}],"predecessor-version":[{"id":3754,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/3743\/revisions\/3754"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media\/3745"}],"wp:attachment":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media?parent=3743"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/categories?post=3743"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/tags?post=3743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}