With the negative effect of the Covid-19 process, the number of people complaining about their weight rapidly increased. The weight gained is tried to be lost at the same speed, and for this reason, practices that put your health at risk can be implemented through shock diets. Diets should be under the control of an expert and planned individually. Each individual's age, gender, metabolic rate are different. I would like to share some of the most common mistakes in diets and some alternative suggestions with you:

Eating one meal a day

Do not starve yourself while dieting. Yes, your weight may seem like decreasing on the scale when you are hungry. But this is not real weight loss. With this method, the body loses water, your muscles shrink, but no fat loss occurs. When you starve yourself, your metabolic rate decreases, and over time the body begins to react to this situation. Problems such as weakness, headache, irritability, low blood pressure, constipation, and dry skin are observed. Therefore, stay away from popular diets, weight-loss medications, and hearsay information that promises fast results in a very short time and choose dietitians for your health. Healthily lose weight by learning a balanced diet. You can lose weight while keeping healthy by eating everything you love in moderation without starving yourself.

Consume whole wheat and multigrain bread instead of white bread

One of the common mistakes that dieters make is avoiding bread in order to lose weight. On the contrary, if you adjust its serving size well, eating bread will help you lose weight. What you need to be careful about is the type of bread and how much you eat! Choose whole wheat, rye, multigrain, buckwheat, or oat bread. Not only for dieters but everyone who wants to eat healthily should eat whole wheat, rye, cereal, or oat bread instead of white bread because these types of bread provide a feeling of fullness and keep your blood sugar in balance with their high fiber content. In addition, bread is rich in B vitamins which protect your nervous system. You should never give up eating bread in your daily diet.

Avoiding snacks

The most vital point to help you control your weight is not to neglect snacks. By simply dividing your daily diet into 3 main meals and 1 snack, you can keep your blood sugar in balance and prevent sudden hunger. Starving oneself throughout the day between breakfast and lunch is a common nutritional mistake. This dieting method lowers the metabolic rate and makes it difficult to lose weight. You can lose weight more easily by increasing your metabolic rate with snacks. We may not prefer snacks for some individuals but this should again be under the control of an expert.

Breakfast: The most significant meal

Start the day with breakfast and awaken your metabolism first. Do not skip breakfast which is the most significant meal of the day for a fast metabolism. Sometimes, we may seek pretexts such as lack of appetite, waking up late, or not having enough time against eating breakfast. However, you do not have to eat a classic breakfast of olives, cheese, and eggs every day. You can start the day also with oats/granola, yogurt, and fruit. Since breakfast will stabilize your blood sugar levels throughout the day, it will also prevent sudden pangs of hunger.

Lemon water and a mix of vinegar and water, especially when drunk on an empty stomach in the morning, neither burn fat nor cause a weight loss. Indeed, if you have a stomach problem such as gastritis or ulcer, it may make it worse. Lemon water only helps digestion. It cleans the intestines. Of course, your first drink should be water in the morning and if you do not have a stomach problem, you can add lemon to it as well. However, this is not a sufficient solution for you to lose weight.

Unlimited consumption of light products

Although fruits are rich in vitamins, minerals, and fiber and are a very healthy food, it should not be forgotten that they contain fructose, fruit sugar. In other words, fruits are not a food that can be consumed unlimitedly. If the serving size is not paid attention to, the amount of sugar consumed increases and this causes lipidosis in the liver, belly, and waist circumference. Although the ideal level of fruit consumption varies depending on the age, it should not be consumed more than 3-4 servings per day.

The light foods or beverages are considered to be calorie-free, however, the body can perceive the sweeteners used in light drinks as sugar and respond as insulin. It is very difficult to get long-term successful results in diets made by only calculating calories and using light products constantly.