Ways to Deal with Quarantine Weight

After the quarantine, everyone started to complain about the weight they gained. Expert Dietitian Merve Öz talked about the ways to catch up with our old form.
When stress, anxiety, emotional hunger brought on by fear, and the food we eat combined with long periods of inactivity, most people came out of their quarantine days by gaining weight. There was also a section that turned to extra food to keep their immunity strong during the quarantine. However, the result for everyone was the same: The unhappiness brought by excess weight... So, how do we lose in weight? Here are the recommendations of Yeditepe University Hospitals  Specialist Clinical Psychologist and Specialist Dietitian,  Merve Öz…   

• Start the Day with Breakfast 

Breakfast provides a fresh and energetic start to the day. For breakfast; jam, chocolate, honey, molasses, and white cheese instead of fatty cheeses, tomatoes, cucumbers, greens, and olives should be consumed without exaggerating the amount. Eggs should be preferred both because they are a very good source of protein and because of their satiety properties. The amount of bread should be consumed without exaggerating, whole wheat bread or einkorn bread should be preferred.

• Refreshment is Important

Consuming refreshments is important for making healthy food choices at the main meal. A diet with refreshments is significant in terms of regular blood sugar and fast metabolism.

• Do Not Forget to Eat Carbs 

Carbohydrates are an important source of energy in all living things and are the main structural components. In addition, carbohydrates are our source of fiber. The best quality carbohydrates are bread prepared with healthy flour. Bread regulates blood sugar. It is rich in B vitamins that support the nervous system. In addition, the fibers contained in the bread provide balanced and effective nutrition by giving a feeling of satiety for a longer time.
Instead of potatoes, bulgur rice, or pasta; I recommend whole wheat or einkorn bread. If you are going to eat bulgur pilaf (rice), you can think of 3 tablespoons of bulgur pilaf as the equivalent of 1 slice of bread. In summary, do not consume carbs excessively.

• Pay Attention to Vegetable and Fruit Consumption

Vegetables and fruits are rich in minerals and vitamins. They play a role in the formation of resistance to diseases. By providing a feeling of satiety, they help the intestines to work regularly and control weight. Therefore, you should consume 5 servings of fruits and vegetables per day.

• Consume at least 2-3 Servings of Dairy Products Per Day

Dairy products, which are sources of protein and calcium, are important for meeting daily protein needs. 
You can consume dairy products in your main and snacks. By adding 8-10 strawberries or 1 banana in 1 cup of milk, you can blend it with 1 teaspoon of honey and create a great snack. You can also consume the prepared strawberry milk instead of dessert. Or you can prepare fruit yogurt at home as a refreshment. So, you can satisfy your sweet need.

• Drink 8-10 Cups of Water 

It is necessary to pay attention to water consumption in order to ensure the regular functioning of the body and to burn fat. Approximately 8-10 glasses of water should be drunk per day. Green tea can be consumed to accelerate metabolism and provide energy. However, green tea should be consumed with caution as it can increase your heart rhythm. It can also cause insomnia when consumed late in the day.

• Exercise Regularly

The majority of the weight gain is due to the lack of physical activity. Now it is time to exercise by following the rules of social distance and taking the necessary precautions. If you do not have any obstacles to walk, walk for at least 30 minutes a day. I would like to remind you that
 exercise will not only be good for physics. Exercise will also come as a remedy for the mental frustration and fatigue brought on by cage psychology.

Here Is the Sample Menu

Breakfast

• 1 boiled egg
• 1 slice of white cheese
•  5 olives 
•  Tomato, cucumber, pepper, parsley, garden rocket, mint (unsalted)
• 1 slice of whole-grain wheat bread (25 grams)

Lunch

• 8 tablespoons of vegetable food
• 1 bowl of yogurt
• Salad (unlimited with 1 teaspoon of oil)
• 1 slice of whole grain wheat bread (25 grams) or 1 ladle of soup

Refreshment

• 1 portion of fruit & 2 whole walnuts
• 1 cup kephir
• 1 slice of bread & 1 slice of feta cheese & plenty of greens
• 1 bowl of yogurt & 3 tbsp. oatmeal
• 1 handful of chickpeas & 1 tablespoon of raisins

Dinner

• Meat/chicken/fish in the size of 4 meatballs (120 grams)
• 1 cup ayran
• Salad (unlimited with 1 teaspoon of oil)
• 1 slice of whole grain wheat bread (25 grams) or 1 ladle of soup

NOTE: It should be kept in mind that a healthy eating program (diet) should be prepared individually. Everyone's needs and expectations are different.

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