Acıbadem Dr. Şinasi Can (Kadıköy) Hospital Nutrition and Diet Specialist Tuba Sungur states that there is difficulty in appetite control and eating attacks increase in winter, but she says that this problem can be overcome with some simple but effective changes in eating habits and daily lifestyle, and even 2 to 4 kilos per month can be lost.
8 TIPS OF THE WINTER DIET!
The expert explained the 8 rules to be considered in the winter diet, and made important warnings and suggestions.
DO NOT TAKE MEALS
With the cold weather in winter, the body starts to burn more energy to maintain its own heat, which causes the need to eat more. Nutrition and Diet Specialist Tuba Sungur stated that in order to prevent weight gain, meals should be regular and healthy protein-rich snacks should be made apart from the main meals. Not everyone has to eat 3 meals and 3 snacks. In case of hunger, determine your own number of meals by listening to your body. Make sure to have a snack, especially in the afternoon. You can choose fruit and nuts or fruit and dairy products (milk, yogurt or kefir) as a snack.” says.
PREPARE YOUR MEALS AT HOME
Tuba Sungur, stating that dinner should be finished at 19:00 at the latest and home-cooked meals should be consumed, says: “As the time spent at home in winter increases, consumption of fatty, calorie and sugary foods increases in front of television and computer. However, it is absolutely necessary not to make this mistake, to prepare meals at home with healthy methods and not to order fast food-style meals from outside. Otherwise, the acceleration of weight gain in winter is inevitable.”
STRENGTHEN YOUR IMMUNITY
In order to strengthen immunity against increasing diseases in winter, it is necessary to consume foods rich in vitamin C and antioxidants. Orange, tangerine, kiwi, pomegranate and grapefruit (some drug users should pay attention to drug interactions with grapefruit) stand out as fruits rich in vitamin C, while purple cabbage, radish, carrot, celery, broccoli and cauliflower are winter vegetables with high vitamin C and antioxidant content. is among. Nutrition and Diet Specialist Tuba Sungur states that the way to strengthen immunity in winter is through a healthy diet.
DON’T FORGET TO CONSUME ENOUGH WATER
Water consumption decreases due to the decrease in sweating rate and movement in winter compared to summer months. However, adequate water consumption plays a critical role in order for your metabolism to work regularly, to control appetite and to maintain a healthy weight. Emphasizing that insufficient water consumption causes weight gain and fatigue, Tuba Sungur said, “You can determine your daily water requirement by calculating 30 ml per kilo. For example, if you weigh 60 kg, a daily consumption of 60×30=1800 ml of water will be sufficient for you.”
INCREASE YOUR MOVEMENT
One of the essentials of healthy weight loss is movement! However, the cold weather in the winter months causes people to move away from the habits of walking on the way home / work or regular walking in the evenings. Again, due to the decrease in social activity compared to summer, more time spent at home may increase the tendency to snacks and junk food in front of the TV. All of these cause weight gain. Nutrition and Diet Specialist Tuba Sungur says you can lose weight by doing regular exercise or walking for at least 45 minutes three days a week, in addition to a healthy diet.
TAKE CARE OF ADEQUATE SLEEP
Emphasizing that adequate sleep is very important in terms of maintaining hormonal balance in the body and controlling appetite, Tuba Sungur continues: “In the case of insomnia, the hunger hormone ghrelin increases, while the leptin hormone, which provides weight control, decreases. The body needs high-calorie foods. Since insomnia affects the emotional state of the person negatively, it causes eating attacks. Getting enough sleep is of great importance both in weight control and in the weight loss process. Although the need for sleep varies according to the age and individual needs of the person, take care to sleep for an average of 7-8 hours a day.
CONSUMPT FOODS THAT BOOST THE HAPPINESS HORMONE
Insufficient use of sunlight in winter reduces the synthesis of serotonin (the happiness hormone). Decreased serotonin causes depression as well as an increase in appetite and the desire to consume excessive carbohydrates. Tuba Sungur, Nutrition and Dietetic Specialist, who recommends that you include oatmeal, which has a stress-reducing feature, in your diet to help increase the serotonin level, “You can consume three tablespoons of oatmeal in your snack or for breakfast once or twice a week, either as porridge by cooking with milk, or with yoghurt without cooking. . Other than oatmeal, foods that support serotonin production are salmon, pineapple, turkey meat, eggs, milk and dairy products, bananas, nuts and soy products.
SPEED YOUR METABOLISM
Tuba Sungur, who states that especially green tea accelerates metabolism, prevents rapid rise in blood sugar when consumed after meals and supports weight loss, says that it is beneficial to consume a cup of green tea a day, but those with hypertension should consult their doctor. Tuba Sungur pointed out that spices, especially turmeric, ginger, black pepper and chili pepper, have antioxidant properties and a metabolism-accelerating effect, “You can benefit from the antioxidant and metabolism-accelerating effects of spices by reducing the amount of salt in the food and giving more space to spices.” says.