Dietician and Life Coach Tuğba Yaprak gave information on the subject. Not being able to lose weight is one of the most common problems today. The individual's genetic structure, sedentary lifestyle and bad eating habits affect the quality of life and negatively affect the individual both mentally and physically. When the word "diet" first comes to mind, it may remind you of low calorie intake. However, contrary to popular belief, in addition to the fact that the calories taken are suitable for your metabolic rate, the contents of the foods consumed during the day and how often they are consumed are important. Let's examine the foods that prevent you from losing weight in the diet process;
Fried foods
Fried foods such as meat, fish, chicken, and potatoes undergo the burning process and form trans fats. Foods prepared with these oils adversely affect the cholesterol level in the blood. It is most common in ready-made or packaged foods such as chips and fast food. Fried foods, which cause the formation of many diseases by increasing bad cholesterol, slows down weight loss thanks to the saturated fat it contains. It has been observed that individuals with insulin resistance, known as the group with type 2 diabetes who have the most difficulty in losing weight, constantly consume fried food in the food consumption record. To speed up your weight loss process, you can use healthy cooking methods such as grill / bake / boil instead of frying.
White flour
Made with white flour and white flour; Foods with low fiber content such as cake, muffin, white bread cause blood sugar irregularities. This causes us to get hungry very quickly, to have hunger attacks and to consume much more calories during the day. Flour, which is refined, is a food rich in carbohydrates and starch. Flour, which is poor in fiber, minerals and vitamins, accelerates the process of hunger because it is digested quickly. However, the hunger that occurs unfortunately slows down the weight loss process. We can support our weight loss process by choosing rye, whole wheat, whole grain, bran or oat flours in our daily diet.
Salt
Consumption of more salt than required daily disrupts the sodium balance in the body, causing water retention and related edema formation. The impaired sodium balance prevents the body's calcium functions, causing slowdown in the fat burning process. If you go more than you weigh due to increased edema, it puts you under stress psychologically. Therefore, in order to help the weight loss process, the daily salt intake should be limited and the consumption of delicatessen products, pickles, canned and pickled foods with high salt content should be limited.
Sugar
Excess sugar is stored in our body as fat by the liver. It has been proven by studies that individuals with apple body type, which is above the ideal waist size and known as fat in the belly area, consume too much sugar. This structure, consisting of fructose and glucose, does not contain the healthy nutritional values our body needs. Excessive sugar consumption increases insulin secretion and causes regional fattening. Therefore, we should avoid simple sugar intake in our daily diet, and instead benefit from complex carbohydrate sources.
Acidic drinks
Sugar in carbonated beverages increases insulin secretion and causes irregularities in blood sugar. When acidic drinks are consumed too much during the day, problems such as fatigue, fast hunger, desire to consume more sugary and carbonated drinks, and inability to control sweet cravings begin to occur. Since acidic beverages contain high doses of fructose and glucose syrups, they invite metabolic disorders such as heart disease and diabetes. Bisphenol A (BPA substance) in the bottles of acidic beverages is surrounded by resin and this substance damages the internal secretion glands of the body. It creates barriers that prevent weight loss by disrupting the metabolic functioning of the body. In this process, we can eliminate acidic beverages from our lives by adopting beverage preferences such as mineral water, ayran, and unsweetened homemade lemonade.
Refutation
İsmail Kemaloğlu requested a correction to correct the misperception about fructose syrup (starch-based sugar) mentioned in the article titled "What are the Foods that Prevent Weight Loss" by the Secretary General of NİSAD (Starch Industrialists Association).
The article on the subject of denial is as follows; In the article titled “What Are the Foods That Prevent Weight Loss” published on our website on 12.04.2021, we read the statements of Mr.Tuğba Yaprak about fructose syrup (starch-based sugar). This statement places the area which is the largest organization representing Turkey starch industry to correct information that will lead to misperceptions Association Starch Manufacturers (nisadmin) as we wanted to share current academic data on starch-based sugar with you.
In the news, "Acidic drinks invite metabolic disorders such as heart disease and diabetes, as they contain high doses of fructose and glucose syrups." It consists of glucose and fructose sugars, such as table sugar, although the composition of starch-based sugar varies according to the application in which it is used. Sucrose or table sugar is glucose and fructose linked together, meaning it consists of 50% glucose and 50% fructose. The proportion of fructose in starch-based sugar is between 42% and 55%, the rest is glucose. People get their energy from carbohydrates, proteins and fats. The European Food Safety Authority EFSA has published guidelines that include the information that carbohydrates should be between 45-60% of total energy intake in adults and children.
(1) The risk of overweight and obesity depends not on the sugar content of the diet alone, but on the total amount of calories taken and consumed (energy balance).
(2) Recent scientific reports have concluded that sugar intake alone does not cause diabetes. There is no direct evidence that sugar causes an increase in appetite, reduced satiety, or diabetes.
(3) Sugars containing fructose do not raise blood pressure when consumed as part of a normal diet.
(4) Current studies show high fructose intake and triglyceride levels, BMI, waist circumference.
(5) hypertension of fructose intakes of up to 14% of total energy intake.
The body absorbs free fructose and glucose, or the same sugars from sucrose and starch-based sugar in the same way as they all do. Therefore, it is unlikely that fructose consumed as a component of starch-based sugar will cause metabolic abnormality or cause greater weight gain in a diet with the same calories than other sugars.
(7) Considering this information, there is insufficient evidence that dietary fructose causes adverse health effects, regardless of whether it is present as a part of total sugar or as free sugar.
(8) As an institution operating without a commercial purpose, we accept it as a responsibility to correct misperception with scientific facts and to inform the public correctly. Within the framework of scientific evidence, we expect you to reconsider the statements and ask you to correct them as part of your responsibility to the public. As NİSAD, we would like you to know that we will be pleased to share with you all our scientific resources on starch and starch products.
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