Acıbadem Dr. Sinasi Can (Kadıköy) Hospital Nutrition and Diet Specialist Tuba Sungur explained the 8 rules to be considered in the winter diet, gave warnings and suggestions.
“Don’t skip 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 stated that the dinner should be finished at 19:00 at the latest and that home-made meals should be consumed:
“With the increase in the time spent at home in winter, the consumption of fatty, calorie and sugary foods increases in front of the TV 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 drink 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.
“Make sure you get enough sleep”
Emphasizing that adequate sleep is very important in terms of ensuring hormonal balance in the body and controlling appetite, Tuba Sungur continues as follows:
“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.
“Consume foods that increase 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.
“Accelerate 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.