A Healthy and Balanced Diet (vs) Fast Weight Loss Diet Lists

Want to lose weight, but not sure where to start? Have you been looking and trying different diet lists and failing? Get away from diet lists right now that says you can achieve rapid weight loss, rapid muscle growth, and also be healthier. The actual solution, here it is!

First of all, know that you cannot lose weight just by dieting. Your activity during the day, your age, your metabolic status, genetic factors, and even the diets you have done in the past play an active role in your weight loss process.

How to Create a Healthy & Balanced Diet List?

A healthy diet will affect your whole life in a good way. However, in this process, you should avoid any diet program based only on the personal experiences of individuals other than experts.

The three essential components of a healthy diet are; accessibility, applicability and sustainability. Each diet and nutrition program is specific to the individual and should be created by taking into account the individual's characteristics, age, diseases, lifestyle, and even socio-economic status. For this reason, it would be an ineffective and harmful method to apply for the nutrition program that a different person has created for himself or herself on different people.

On the other hand, some general rules can be made for balanced nutrition and weight loss.

Why Should You Avoid Skipping Meals?

Some individuals think that they will lose weight quickly by starving or skipping meals during the weight loss process. Skipping meals will shed light on weight gain and various health problems. The weight loss process can be achieved by consuming healthy foods, vitamins and minerals in sufficient quantities throughout the day. The consumption amounts of these food groups vary according to whether you are a woman or a man, your weight, age, eating habits, health problems, if any, and various criteria.

Fasting for a long time can create an imbalance in blood sugar levels, increase the risk of diabetes and lead to serious health problems. People who skip meals often have a nutrient shortage in their bodies. While the decrease in blood sugar level causes the person to feel tired and sluggish, it also weakens cognitive and mental activities. This situation can lead to problems such as attention and concentration.

Consumption of Vegetables and Fruits is Important!

It is known that when enough vegetables and fruits are consumed with a good nutrition program, all or almost all of the daily vitamin and mineral needs are met. Considering smoking and other environmental factors, individuals should be encouraged to consume more than 400 g of vegetables and fruits per day. It is necessary for individuals to have information about the properties of vegetables and fruits and to ensure that they make the right decision in consumption.

It is recommended to consume anti-cancer and especially rich bioflavonoids (such as celery, cauliflower, artichoke, etc.) from childhood and make it a habit.

Avoid Refined Sugar

Refined sugar, which can cause feelings of hunger, can suddenly lower your blood sugar after it suddenly rises. For this reason, it has a great effect on accelerating weight gain.  In addition, refined sugar-rich foods can provide a rapid energy transfer to the body, as well as the loss of this energy at the same rate and therefore cause the person to experience a chronic feeling of fatigue. Refined sugar, which fluctuates feelings as well as body energy, can also increase the risk of depression.

Prefer High Fibre Foods

For a healthy and balanced diet, it is extremely necessary to consume foods with high fibre content. The fibre we take from outside contains the indigestible parts of the plant products we consume. The fact that it cannot be used by the body does not mean that the fibres are 'unhealthy'. On the contrary, fibres provide healthy weight loss, are beneficial to the digestive system, lower cholesterol, control blood sugar and reduce the risk of cancer.

You can gradually include fibre-rich foods in your diet to prevent bloating and gas problems. Drinking plenty of water while eating fibrous foods will also help reduce these problems.

Pay Attention to Protein Consumption

Diet programs that recommend a single-nutrient diet are not permanent solutions. Therefore, each food has its importance in nutrition. Protein is a food that helps to lose weight and affects muscle formation. When consuming protein we need to pay attention to its quantity. Excessive consumption of protein means that protein is converted into fat by the body and stored as fat. The amount of protein that should be taken daily is determined by the number of meals consumed during the day.

Be sure to Talk to a Dietitian and Nutritionist

With a balanced and regular diet, you can have a protective shield that will prevent diseases. Some special circumstances may require maintaining a special diet throughout life. Either the person may not have any problems, or he/she may want to eat a healthy and balanced diet and get an expert opinion. In addition, since not everyone has a metabolism that works at the same speed, individual healthy eating and dietitian support come into play at this point.

Don't forget to consult our Nutritionist and Dietitian for a healthy life, a balanced diet and a vigorous life cycle!