With the Covid-19 pandemic, our lifestyles had to change suddenly. With the Covid-19 pandemic, our lifestyles had to change suddenly. In this process, we started to spend most of our day at home and meet many of our needs online. The way we do business has changed, and most importantly, stressful conditions have changed our eating habits. Everyone has only one question in mind during the following period: '' How can I eat healthy? '' The answer to this question is Dr. Dietician Gonca Güzel Unal gave.
Recent studies and researches reveal the impact of the pandemic's change in our lifestyle. In the research conducted by Ipsos at the end of February, individuals were asked about their pre-epidemic and current weight, according to which 60% of individuals have gained weight since the epidemic started. Unal stated that individuals who are more inactive at home can easily gain weight during this period if they do not pay enough attention to their nutrition, and stated that the rate of women (65%) who gain weight is higher than men (54%). Gonca Güzel Ünal stated that women are more prone to emotional nutrition in a period full of stress and uncertainty like a pandemic, and listed the steps to be taken to eat healthily and lose weight in this period as follows:
Do metabolism-boosting exercises
Working from home means less movement. Although our responsibilities at home increase, these movements mean burning less calories than the running around in a day. So our metabolism will spend less than before. Metabolism-boosting exercises to prevent this situation; Adding interval training, weight lifting and resistance exercises regularly, even for 10 minutes a day, will have very effective results.
Remove a snack from your diet
Decreasing an average of 200 kcal from your daily calorie need will balance your food intake. This is the amount of a snack; It is helpful to eliminate a snack from your diet or to reduce your fat, sugar and carbohydrate intake.
Eat according to the circadian rhythm
Eat according to the circadian rhythm; Looking at the sun at sunrise, choosing early breakfast and other meals and sleeping early in the evening is very important for our metabolism and general health.
Choose fermented foods
Obesity and chronic diseases are affected by the intestinal microbiota, so it is necessary to eat a variety of foods, get plenty of fiber and add fermented foods to the diet. Kefir, yoghurt, pickles are the best examples of foods that can be given to fermented foods.
Make sure to increase your vegetable consumption
Try to eat vegetables at every meal of the natural diet and at least half a kilo of vegetables a day. Vegetables are low in calories and contain plenty of fiber and form the intestinal microbiota.
You can try Intermittent Fasting
You can try Intermittent Fasting, called Intermittent Fasting. You can accelerate the metabolic rate that decreases with inactivity in this way. In the first stage, it may be a good start to stay hungry for 16 hours and plan a feeding interval of 8 hours.
Do not eat the same every day
Eating a high-calorie diet one day and a low-calorie one-day diet will surprise your metabolism and speed up your weight loss. Make sure to record how much you eat, how much you move, the getaways you make. This way, you will be able to track and balance your nutrition much better.
Apply flexible schedules
Stress and emotional nutrition can be your worst enemies during this period, so don't be too rigid, make flexible and always sustainable programs. Aim to progress steadily and to get better without seeking perfection. Choose the exercises you can do regularly every day, diet and lifestyle. Be practical, have a natural diet and be realistic in time management during this period makes your job easier.
Sharing tips on healthy eating, Istanbul Rumeli University Department of Nutrition and Dietetics Dr. Dietician Gonca Güzel Ünal's sample nutrition menu is as follows;
- Morning: Cheese, eggs, olives, lots of vegetables and greens, fruit
- Noon: 1 bowl of bone broth soup, beef chicken, fish or vegetable dish with meat, salad, basmati rice or a little potato
- now: Nuts with fruit and / or kefir and / or yogurt
- Evening: 1 bowl of bone broth soup, beef chicken, fish or vegetable dish with meat, salad, pickles
- now: Herbal teas