In winter, the weight increases due to inactivity, physical activity restrictions. The average weights in winter months vary between 0.5 – 1 kg.
– Consum winter fruits and vegetables
Your nutrition plan should include the foods that are absolutely in winter. So you can get vitamin, mineral, antioxidant and fiber intake from rich sources. You should know that processed and packaged products are rich in salt and sugar as well as rich in oil content. Your nutritional program includes fresh fruits and vegetables, unroasted nuts, and high levels of antioxidant vitamins A, C, and E. Fresh fruits and nuts are the ideal choice for snack meals.
– Feed with vivid colors against unhappiness
Start with serotonin with the unhappiness that comes with the cooling of the air in winter. Consuming tryptophan-containing foods such as whole-grain products, oats, bananas and fatty seeds increases serotonin secretion. Avocado, dark green leafy vegetables also play a role in promoting serotonin production with magnesium contents. You must absolutely color food in your food. Choose from colorful food every day. Rich in red and orange foods and vitamin C. Green foods are good sources of folic acid. Pomegranate, orange, mandarin, spinach, broccoli, brussel sprouts, carrots, honey pomegranate may be the mainstay of your diet especially in winter.
– Natural carbohydrate sources
While natural carbohydrate sources are of great importance to whole wheat, carbohydrates that are exposed to processing have the opposite health-threatening effects. Because these foods suddenly raise blood sugar level can cause both starvation crisis and weight gain. Since you consume foods with high fiber content and support for low nutrition due to glycemic index, it will be easier to provide weight control. Whole wheat flour breads, whole wheat rice, wheat, whole wheat or whole wheat pasta can be preferred.
– Consume enough protein
Choosing low-fat, high-quality protein every single day helps support your weight or lose weight. Keep eggs, meat – chicken – fish, kurubakliyats and cheese in your daily food. These foods help your blood sugar level stay at the right level and prevent intense sweet snacks and increased appetite the next day.
– Consume unsaturated fats
Feeding saturated and trans fatty acids rich can invite cardiovascular diseases and diabetes as well as cause weight gain only. It is especially important to choose saturated fats instead of saturated fats, especially in the winter months. You can get healthy oils by choosing olive oil in your meals, hazelnut, hazelnut, hazelnut, walnut and almond in meals.
– Be careful of hidden oil and flour in food
In recent years there has been an increase in the number of out-of-home meals and lunches brought by business life. This type of food, especially juicy meat and chicken vegetable dishes with high fat, flour and sauce content is likely to be baked with frying methods. At the same time, flour and saturated fat can be quite abundant in sacks. It is also worth noting that the cream added to the kahves also gives an extra 360 calories of extra energy.
– Eat omega 3 fatty acids
The goodness of all our cells and the importance of omega 3 fatty acids for our immune system is now a known fact. The fish that you will grill, steam or cook in the oven 2-3 times a week will support both weight loss and strengthen your immune system in a healthy nutrition program. In addition, you will consume hazelnuts, almonds, pistachio nuts, walnuts and omega 3 fatty acids during the day, you have invested your heart health. Remember, however, that the excess consumption of dried fruits can lead to weight gain.
– For water for living metabolism
In our body, 1 mL of water is needed to metabolize each calorie. For this reason, you should provide at least 1.5 liters of water per day. For men, this amount should be increased by 2 liters. People who have difficulty in drinking water can add water to lemon juice, lemon juice and orange juice. Try watering your water bottle to drink more water.
– Weak with friendly bacteria
Probiotic bacteria that are meant for life in Greek are defined as beneficial microorganisms in the body. This health has many functions of beneficial microorganisms. The most important of these is providing us with a healthy digestive system, which has a positive impact on obesity and cancer. Probiotics help to lose weight by regulating intake of nutrients, calories and digestion of energy in the body. Do not forget to take friendly bacteria against constipation problems, one of the biggest obstacles to weight loss. Always have yoghurt, kefir and cheese rich in probiotics.