Summer is ahead of us... We started to remember our extra pounds. This week, I have prepared nutritional suggestions that will make it easier for you to cope with your stubborn weight and help you lose weight in a healthy way...Here are five important tips for you!
With the approach of spring, excess weight began to bore our souls. The excess fat in the waist and hip area that we will see when we throw our coats, coats and jackets on us will also drag us into a problem that we will feel physically uncomfortable. For this reason, I can say that getting rid of these fats before the summer comes and strategies for both permanent and regular weight loss will become very important. Because intermittent fasting, eating in one meal, cutting out dairy products, not eating the right bread, it is very important to lose weight with the most accurate nutritional recommendations, as it will relieve edema in the body and provide a temporary weakening. For this reason, I have prepared great suggestions for those who want to lose weight with my healthy diet recipe that breaks stubborn weight and accelerates metabolism.
1- DON'T LESS APPLE VINEGAR FROM YOUR TABLE:
It is reported that apple cider vinegar has effects on balancing appetite, controlling insulin secretion and regulating metabolism. In general, consumption of apple cider vinegar on an empty stomach before meals is widely recommended. Studies indicate that apple cider vinegar consumed during and after meals is effective in losing weight from adipose tissue.
The first published study results on apple cider vinegar were published in 2005 and 2009. In these two studies, the results were shared that the effects of apple cider vinegar consumption on weight loss are effective in controlling appetite and especially in preventing excessive insulin secretion and in more loss of fat tissue around the organ and waist circumference.
As a result of the research, it has been reported that apple cider vinegar supplementation to obese patients with Metabolic Syndrome can decrease metabolic parameters and weaken more effectively. As a result of the research, consuming apple cider vinegar with meals causes 200-275 calories less intake compared to meals without apple cider vinegar, apple cider vinegar has a reducing effect on appetite due to acetic acid, the main active ingredient, and blood sugar values reduce the need for insulin by delaying the digestion of starches in the meal and lower the need for insulin. found to help.
2- USE SPICES FREQUENTLY:
Some spices have beneficial effects on metabolism by supporting fat burning. Powdered turmeric, ground black pepper and cumin accelerate metabolism, albeit for a short time, thanks to the special bioactive components it contains. In addition, mustard is a food that increases thermogenesis and increases the basal metabolic rate. Chili pepper supports metabolism thanks to the capsaicin it contains. You can serve with mustard while eating all kinds of meat, add mustard sauce to your salads, and serve your soups by adding turmeric, black pepper and cumin together. It is okay to add spices while cooking or after cooking.
3- DRAW REGULAR TEA EVERY DAY:
It is known that regularly drinking green and oolong tea increases metabolism by 4-5 percent. It is stated that drinking a total of four cups of green tea and oolong tea a day transforms the fats in the fat storage into free fatty acids and strengthens the metabolism by using the energy source of the fats very quickly. While it increases metabolism by 5 percent, it also increases fat burning by 15 percent. Do not forget that green tea drunk after meals has a stronger effect on metabolism.
4- COFFEE SUPPORTS FAT BURNING:
The natural caffeine in coffee increases metabolism by 3-11 percent. Just like in green tea, we can say that coffee has a positive effect on fat burning by enabling the rapid use of free fatty acids as calories. The effect of four cups of unsweetened coffee per day on metabolism is invaluable. Drinking coffee, especially in between meals, affects metabolism more. Studies have shown that as the adipose tissue increases, the effect of coffee on metabolism increases up to 10 percent.
5- TAKE SUFFICIENT PROTEIN:
Especially animal-derived proteins are responsible for the speed of metabolism. If you do not want your metabolism to decrease, it is beneficial to eat foods containing healthy animal protein in a balanced way. The amount of protein you will include in your diet, from lean red meat, skinless chicken, turkey and fish, dairy products and eggs, increases the heat during the conversion of the foods that we call thermogenesis into energy in the body, causing an increase in calorie burning and thus an increase in the metabolic rate. Eating at least five types of lean meat, a glass of milk, a bowl of yogurt, two slices of cheese and an egg every day will be enough to meet your daily protein requirement. In addition, excessive protein intake pauses metabolism and blocks fat burning.
Root vegetable diet that stimulates metabolism
WHEN YOU AWAKEN: Drink 1 glass of warm water. Before breakfast, add 1 tablespoon of apple cider vinegar to 1 glass of warm water and mix it. Have your breakfast after 15 minutes.
BREAKFAST: 1 boiled egg, 5 olives, 5 whole walnuts, 1 glass of freshly squeezed beetroot or tomato juice, plenty of tomatoes, parsley, green and red peppers, cucumber. At least 45 minutes of walking 45 minutes after breakfast
Mid-day: 1 cup of unsweetened Turkish coffee
LUNCH: Add 1 tablespoon of apple cider vinegar to 1 glass of warm water and mix it before the meal. Eat your meal after 15 minutes. 1 small plate of celery or cabbage or artichoke or all kinds of food with olive oil, 1 glass of buttermilk. 1 cup of green tea after dinner.
Mid-meal: Mixture of 20 almonds, hazelnuts and walnuts.
EVENING: Add 1 tablespoon of apple cider vinegar to 1 glass of warm water and mix it before dinner. Eat your meal after 15 minutes. 3 homemade meatballs. (You can prepare your meatballs from lean red meat, chicken or turkey meat.) 1 cup of green tea, slimming root vegetable salad: Half a medium size kohlrabi, 1 radish, half a carrot, a small celery stalk, 1 handful of broccoli, finely chopped fresh mint, finely chopped Mix fresh parsley in bowl. Squeeze 1 tablespoon of olive oil and fresh lemon on it and serve.
Snack: 1 apple or quarter quince or half camel pear or 1 orange or 15 black mulberry or 5 spoons of fresh pomegranate or 1 kiwi.
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