Dietary Recommendations from a Dietitian for the Year 2022

Dietary Recommendations from a Dietitian for the Year 2022
Dietary Recommendations from a Dietitian for the Year 2022

Specialist Dietitian Elif Melek Avcı Dursun declared 2022 as the 'year of weight loss' and said, “Enter the new year by changing your eating habits. Consume 3 liters of water a day, pay attention to a balanced diet. Make sure to make a shopping list when you go to the market and do not go out of the market list unless you need it. Consumption of seasonal fruits and vegetables facilitates weight management. Prefer nuts raw, consume fish 2 days a week, "he said.

Elif Melek Avcı Dursun, the founder of Dietema Nutrition Diet Counseling Center, made suggestions for those who want to lose weight, just days before the new year. Dursun, who set a goal for the new year, recommended to act with the motto 'Promise, lose weight, let 2022 be your year'.


Noting that diet adventures only last a few days, Drsun said, “By changing your eating habits in the new year, you can make the act of eating healthier. The important thing is sustainability. We have to change your habits at all stages, from food shopping to cooking methods, from sleeping patterns to water consumption. So it will be easier to lose weight. Those who want to lose weight should think of 2022 as 'a new page to lose weight'.


Dursun advised those who want to lose weight to stay in bed until 23:00 every day and try to fall asleep. Dietitian Dursun said, "You consume 500 calories more on average on days when you are sleep deprived" and continued as follows:

“Consume 200 ml of water per hour; make this up to 3 liters a day! Do not confuse thirst with the desire to eat and take care of a balanced diet. Drink 2 cups of white tea every day. The polyphenols in white tea are an important source to keep the metabolism vigorous. During your active hours of the day, take 300 brisk steps every hour.”


Stating that grocery shopping is an important factor in weight gain, Dursun said, "When you go to the market, make sure to make a shopping list and don't go out of the market list unless you need it, and don't buy unlisted foods. Everything that goes into the kitchen is definitely consumed one day, which means additional weight. For this reason, do not buy unnecessary, junk food or harmful foods from the market.


Drawing attention to the need to reduce the consumption of animal foods in order to lose weight, Dursun said, “Especially saturated fats are closely related to insulin resistance and heart diseases. Together with obesity, it can trigger a heart attack. Increase fruit and vegetable consumption to 5 servings. Most of the daily vitamin, mineral and fiber needs are met from the foods in this group. Consumption of fruits and vegetables, especially in season, facilitates weight management.


Saying that salt consumption should be limited, Dursun said, “Prefer nuts raw. Roasted and salted nuts contain close to 10 calories of energy per 50 grams. Uncontrolled consumption can cause rapid weight gain. Consume sea fish 2 days a week. Because many immune-boosting nutrients such as omega3, selenium, and zinc are found in seafood. These foods also help lower cholesterol by protecting cardiovascular health. Only use half a teaspoon of salt when cooking food. High salt consumption can cause hypertension and increased appetite. You can add flavor to the dishes by adding lemon and vinegar instead of salt.

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