H\u0131zl\u0131 kilo kayb\u0131 vaat eden ancak sizi en sevdi\u011finiz yiyeceklerden mahrum eden bir diyette misiniz? H\u0131zl\u0131 bir \u015fekilde kilo vermek i\u00e7in yola \u00e7\u0131kt\u0131ysan\u0131z sa\u011fl\u0131kl\u0131 m\u0131? \u0130\u015fte h\u0131zl\u0131 kilo kayb\u0131n\u0131n v\u00fccudunuzun i\u00e7inde nelere yol a\u00e7t\u0131\u011f\u0131 hakk\u0131nda bilmeniz gereken her \u015fey.<\/p>
H\u0131zl\u0131 kilo kayb\u0131 biri i\u00e7in bir nimet g\u00f6revi g\u00f6r\u00fcr ve bireysel durumlara ba\u011fl\u0131 olarak di\u011feri i\u00e7in yasak olabilir. Genellikle, kilo vermek i\u00e7in kalori gereksinimi, VK\u0130’lerine (V\u00fccut Kitle \u0130ndeksi) ba\u011fl\u0131 olarak ki\u015fiden ki\u015fiye de\u011fi\u015fir. Ancak, h\u0131zl\u0131 bir \u015fekilde kilo vermek i\u00e7in, insanlar sadece 800 kaloriden olu\u015fan \u00c7ok D\u00fc\u015f\u00fck Kalorili Diyetler anlam\u0131na gelen VLCD’lere ba\u015fvururlar. Ba\u015flang\u0131\u00e7ta, bu diyetler 2.<\/p>
Bu nedenle, sadece “fazla kilolu” olan herhangi bir ki\u015fi, 800 kalori veya daha az bir VLCD almaktan ka\u00e7\u0131nmal\u0131d\u0131r. Asl\u0131nda, h\u0131zl\u0131 kilo kayb\u0131 vaat eden bu t\u00fcr solgun diyetleri se\u00e7meden \u00f6nce doktora veya kay\u0131tl\u0131 bir diyetisyene dan\u0131\u015fman\u0131z \u00f6nerilir.<\/p>
NIN’e (Ulusal Beslenme Enstit\u00fcs\u00fc) g\u00f6re, ortalama bir Hintli yeti\u015fkinin bir ayda d\u00f6kmesi gereken ideal a\u011f\u0131rl\u0131k yakla\u015f\u0131k 4-5 kg’d\u0131r[1]. Normal kabul edilenden daha h\u0131zl\u0131 bir h\u0131zda \u00f6nerilen kilodan daha fazlas\u0131n\u0131 kaybetmek birden fazla hafif sa\u011fl\u0131k tehlikesine neden olabilir.<\/p>
\u00c7ok h\u0131zl\u0131 kilo vermenin sa\u011fl\u0131k tehlikeleri:-<\/strong><\/p> 1. Besin Eksiklikleri:<\/strong> D\u00fc\u015f\u00fck kalorili bir diyetteyken, demir, bak\u0131r, folat, \u00e7inko, magnezyum, B12 vitamini gibi temel besin maddelerinin g\u00fcnl\u00fck \u00f6nerilen al\u0131m\u0131n\u0131 kar\u015f\u0131lamak zordur. Sonu\u00e7 olarak, bir\u00e7ok eksiklik ortaya \u00e7\u0131kmaya ba\u015flar. Yukar\u0131da belirtilen besinlerin eksiklikleri a\u015fa\u011f\u0131dakilere yol a\u00e7abilir:<\/p> \u2013 Sa\u00e7 d\u00f6k\u00fclmesi<\/p> \u2013 Yorgunluk ve huzursuzluk<\/p> \u2013 Osteoporoz<\/p> \u2013 Zay\u0131f ba\u011f\u0131\u015f\u0131kl\u0131k<\/p> \u2013 Kuru cilt<\/p> \u2013 Solukluk ve anemi<\/p> \u2013 Ba\u015f D\u00f6nmesi<\/p> \u2013 Kas kramplar\u0131<\/p> 2. Kas Kayb\u0131:<\/strong> \u00c7ok h\u0131zl\u0131 kilo veriyorsan\u0131z, kas k\u00fctlenizi ve suyunuzu daha fazla kaybetti\u011finizi de d\u00fc\u015f\u00fcnd\u00fcrebilir. \u00c7e\u015fitli \u00e7al\u0131\u015fmalar, kalorisi d\u00fc\u015f\u00fck diyetlerin ve t\u00fcm hayati besinlerin v\u00fccudun kalori yakma yetene\u011fini% 23’e kadar engelleyebilece\u011fini g\u00f6stermektedir[2].<\/p> 3. Safra Kesesi Ta\u015flar\u0131:<\/strong> Safra kesesinin i\u015flevi, ya\u011f\u0131n sorunsuz bir \u015fekilde sindirilmesi i\u00e7in par\u00e7alanmas\u0131na yard\u0131mc\u0131 olan enzimleri salg\u0131lamakt\u0131r. D\u00fc\u015f\u00fck kalorili bir diyet yapt\u0131\u011f\u0131n\u0131zda ve yeterli kalori t\u00fcketmedi\u011finizde, safra kesenizin salg\u0131ledi\u011fi meyve sular\u0131 safra kesesi i\u00e7inde y\u0131\u011f\u0131lmaya ba\u015flar ve safra kesesi ta\u015flar\u0131 ile sonu\u00e7lan\u0131r. Bunu \u00f6nlemek i\u00e7in dengeli bir diyet t\u00fcketilmesi \u00f6nerilir.<\/p> 4. Halsiz Metabolizma:<\/strong> Uzun bir s\u00fcre kalori al\u0131m\u0131n\u0131n k\u0131sa kesilmesi metabolizman\u0131z\u0131n d\u00fc\u015fmesine neden olabilir. V\u00fccudunuz yeterli yiyecek olmad\u0131\u011f\u0131n\u0131 alg\u0131lad\u0131\u011f\u0131nda, kalori yakma yetene\u011finizi b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azalt\u0131r. Bu nedenle, kalori sayma ve diyet \u00e7izelgesi yaparken bireysel bedensel parametreleri g\u00f6z \u00f6n\u00fcnde bulundurmak gerekli kabul edilir.<\/p> \u00c7ok d\u00fc\u015f\u00fck kalorili diyetlerin (VLCD’ler) yan etkileri: Peki, sa\u011fl\u0131kl\u0131 bir \u015fekilde nas\u0131l kilo verebilirsiniz?<\/strong> 1. Daha fazla Protein Bak\u0131m\u0131ndan Zengin G\u0131dalar ekleyin:<\/strong> Daha fazla protein bak\u0131m\u0131ndan zengin yiyecekler dahil etmek kas k\u00fctlenizin korunmas\u0131na yard\u0131mc\u0131 olur, metabolizman\u0131z\u0131 artt\u0131r\u0131r ve uzun s\u00fcreli dolgunluk hissi sa\u011flar.<\/p> 2. Tatl\u0131 Al\u0131m\u0131n\u0131z\u0131 Y\u00f6netin:<\/strong> Beyaz ekmek, beyaz pirin\u00e7, makarna ve benzeri rafine karbonhidrat \/ karbonhidrat bak\u0131m\u0131ndan zengin yiyecekleri s\u0131n\u0131rlay\u0131n. Bunlar\u0131n tad\u0131 tatl\u0131 olmasa da, \u015feker formlar\u0131d\u0131r. Sa\u011fl\u0131kl\u0131, kan \u015fekeri seviyenizi etkilemeyen ve kepekli tah\u0131llar, arpa, yulaf, bakliyat, b\u00fct\u00fcn meyve ve sebzeler gibi lif bak\u0131m\u0131ndan zengin karbonhidratlar\u0131 se\u00e7in.<\/p> 3. G\u0131da G\u00fcnl\u00fc\u011f\u00fcne Ba\u015flay\u0131n:<\/strong>\u2013 G\u00fcnl\u00fck g\u0131da al\u0131m\u0131n\u0131z\u0131 g\u00fcnl\u00fc\u011fe kaydetmeniz, sizi bilin\u00e7li bir yiyici yapt\u0131\u011f\u0131 i\u00e7in daha az kalori t\u00fcketmenize yard\u0131mc\u0131 olabilir.<\/p> 4. Yoga ve Meditasyon Yap\u0131n:<\/strong> D\u00fczenli olarak yoga yapmak metabolizman\u0131z\u0131 h\u0131zland\u0131rmaya yard\u0131mc\u0131 olur ve bu nedenle kolay kilo kayb\u0131na neden olurken, di\u011fer yandan meditasyon, kilo verme yolculu\u011fu s\u00fcrecine g\u00fcvenmek i\u00e7in yeterli motivasyon sa\u011flayarak stres seviyenizi kontrol alt\u0131nda tutmaya yard\u0131mc\u0131 olur.<\/p> 5. Yava\u015f\u00e7a \u00c7i\u011fneyin:<\/strong> Yava\u015f yemek yemek veya \u00e7i\u011fnemek kilo kayb\u0131nda b\u00fcy\u00fck bir \u00f6neme sahiptir. \u00c7\u00fcnk\u00fc yava\u015f\u00e7a \u00e7i\u011fnedi\u011finizde beyniniz bu zaman\u0131 hala a\u00e7 olup olmad\u0131\u011f\u0131n\u0131z\u0131 \u00e7\u00f6zmek i\u00e7in kullan\u0131r. Sonu\u00e7 olarak, beyniniz fazla yemek yenize izin vermez ve sadece gerekli miktarda kalori t\u00fcketirsiniz. Bu nedenle, fazla kilo vermenize veya kaybedilen kiloyu koruman\u0131za yard\u0131mc\u0131 olur.<\/p> 6. Egzersiz:<\/strong>\u00a0Egzersiz ve d\u00fc\u015f\u00fck kalori al\u0131m\u0131n\u0131 birle\u015ftirmek v\u00fccudunuzda bir kalori eksikli\u011fi durumu yarat\u0131r ve bu da kilo kayb\u0131na neden olur. D\u00fczenli egzersiz yapmak metabolizman\u0131z\u0131 iyile\u015ftirir, fazla kilo vermeye ve kaybedilen kiloyu korumaya yard\u0131mc\u0131 olur. Kilo vermek i\u00e7in en etkili ve verimli egzersiz bi\u00e7imlerinden biri, kas k\u00fctlesini koruyarak v\u00fccut ya\u011f ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131 azaltmaya yard\u0131mc\u0131 oldu\u011fu i\u00e7in HIIT ‘tir (Y\u00fcksek Yo\u011funluklu Aral\u0131kl\u0131 E\u011fitim). Kilo vermek i\u00e7in en etkili, sa\u011fl\u0131kl\u0131 ve verimli e\u011fitim olarak kabul edilir, di\u011fer kardiyo egzersizlerinin aksine, HIIT arac\u0131l\u0131\u011f\u0131yla v\u00fccudunuz egzersiziniz sona erdikten uzun s\u00fcre sonra kalori yakmaya devam eder.<\/p> Paket servis:<\/strong><\/p> H\u0131zl\u0131 bir \u015fekilde kilo vermeye \u00e7al\u0131\u015fmak, avantajlardan daha fazla tehlike getirecektir. Stres yapma. Sakince \u00e7al\u0131\u015f. Porsiyon boyutunu kontrol alt\u0131nda tutarak haftada bir kez en sevdi\u011finiz yeme\u011fi yiyin. Unutmay\u0131n, ideal v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z birinin hedef a\u011f\u0131rl\u0131\u011f\u0131d\u0131r. Bu y\u00fczden sakin olun ve a\u011f\u0131rdan al\u0131n.<\/p> ","protected":false},"excerpt":{"rendered":" H\u0131zl\u0131 kilo kayb\u0131 vaat eden ancak sizi en sevdi\u011finiz yiyeceklerden mahrum eden bir diyette misiniz? H\u0131zl\u0131 bir \u015fekilde kilo vermek 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