Istanbul Okan University Hospital Nutrition and Diet Specialist Dyt. Derya Fidan made many golden recommendations on popular diets, healthy eating and eating habits. Especially after the period when we closed down, our psychological conditions were reflected in our diet; Can you list the main happiness foods? And their effects on the body?
Eating is associated with emotions such as trust, attachment, escape, and satisfaction. In fact, we learn that food and nutrition with breast milk give trust and love in infancy.
Especially in recent times, the reason for our desire to consume food is both “escaping” from the conditions we are in and the fact that one of the limited activities that are not intervened in the unsafe world is eating.
In the emotional eating situation, you may find yourself in front of the refrigerator before you even understand what is happening. However, at that moment, allow yourself 1 minute and breathe deeply. Give yourself a different decision chance.
Never put bans on yourself. Isn't the ban always attractive?
- Just remind yourself to wait another 5 minutes before eating.
- Listen to yourself while you wait. Take a look at what is happening and what do you feel in the meantime.
So, how should we eat to keep emotional hunger under control?
- Consume enough protein.
- Eat a diet rich in complex carbohydrates.
- Eat a diet rich in omega 3 sources.
- Eat a diet rich in antioxidants.
- Get probiotic supplements.
If you think which nutrients give you happiness, studies say that strong guts signal a happy brain. For this reason, people who take more foods such as kefir, ayran, yogurt from probiotic-based foods have less irritable bowel syndrome.
We can say that chocolate comes first among the most loved ones. The substance called "phenylethylamine" in dark chocolate has a stimulating effect and this substance makes the person feel happier.
Banana is a fruit high in potassium. Since it has a great effect on body and mental health, it has a great effect on child development and can also be described as a source of serotonin.
In the oilseed class, thanks to the amino acid tryptophan in the walnut structure, it increases the body's serotonin production, so it can be consumed with a pleasing pleasure.
What plan should we make to change eating habits? For example, not in a stressful period, but in a more relaxed period, etc.
“When I accept myself as I am, I can change. Carl Rogers, who said, mentioned the most important paradox of change.
"Our own change"
However, we consider the concept of eating with many habits, is the room really variable? He.
Yes, eating habits are also variable. ZamMany external factors such as moment, taste, access to nutrients, culture, environmental and economic factors shape our eating habits.
Right and wrong occur for certain foods in our minds. Some foods can be formed as good and some foods as bad. However, it does not mean that the good aspects of a food are very healthy and there is no harm. While this food is good for one of us, it can be a bad choice for the other. Because there is no good or bad food. There are foods with different content in different calories. It is not actually the food that is harmful, but how we cook them, how often we consume them, in what portion. Therefore, do not classify foods as "good" and "bad" in your healthy eating and dieting processes.
As soon as you feel ready for this nutritional change, you can change your eating habits, starting with your kitchen shopping, by following the changes that you think are suitable for you step by step.
The F-Factor Diet, which has recently become popular in the USA, also reveals the diet that people can do without interrupting their social life, what do you think about this?
The F-Factor Diet aims to have three meals and one snack per day. It combines lean proteins with high-fiber foods and is designed to keep you low in calories, full for long periods and prevent the feeling of deprivation.
There are several phases of the F-Factor Diet, and each one increases your net carb intake until you reach your carb goal. They are usually calculated by subtracting the fiber content from the amount of carbohydrates in a serving of food.
His diet is considered a low-carbohydrate diet consisting of 20-130 grams of carbohydrates per day.
Phase 1 diet contains less than 35 grams of net carbs per day. This is spread over about 3 servings of carbohydrates. This is to kick start your weight loss.
At stage 2, it contains less than 75 grams of net carbs per day. This is spread over about 6 servings of carbohydrates.
The last phase of the F-Factor Diet is the maintenance phase where you will stay indefinitely. It contains about 9 servings of carbs per day, or less than 125 grams of net carbs at this stage. The diet emphasizes eating healthy and whole foods with minimally processed foods that can support the slimming pathway.
The foods recommended in the Diet are also high in fiber, a nutrient known to help you gain and maintain a healthy weight. Fiber is digested slowly, which keeps you full longer between meals
Despite the possible health benefits associated with the F-Factor Diet, some potential downsides need to be considered before adopting this type of diet. Diet minimizes the importance of exercise as part of your weight loss routine. In fact, exercise can increase your appetite, help you eat more and prevent weight loss.
Also, the emphasis on fiber as an essential nutrient can cause you to lose your ability to see other important nutrients in your diet. Although fiber is important, it is not the only nutrient needed to maintain a healthy and sustainable weight. For example, protein and fat play an important role in weight loss. Because it can keep you full longer and increase the total number of calories you burn
What's more, eating lots of fiber at the same time can lead to bloating, cramping, gas, and even diarrhea. While these are normal side effects that show that fiber is doing its job, if you are not used to eating large amounts of fiber, it may be best to increase your intake slowly.