Expert Dietitian Sena Karahan answered the curious questions

Dietician Sena Karahan answered Yasemin.com readers’ questions about healthy weight loss, weight gain during pregnancy and many more.

Most of us have been on a diet at some point in our lives. He tried the programs we heard about to lose weight quickly, maybe he lost weight, but then he gained more. Most of the time, you can follow the wrong diets with the desire to lose weight fast. Or you may feel like you are not losing weight fast enough despite sticking to the diet. No matter how healthy you eat or how often you exercise, many people make the same diet mistakes. At this point, our expert Dietician Sena Karahan comes to your rescue.

QUESTION? Ms. Sena, hello, I want some advice from you. How can I lose weight?

Answer: Hello, it is not possible to answer this question without getting to know you and making an evaluation. First of all, it is necessary to find the reasons that cause the weight problem and solve it. If you have been overweight for a long time and you have been on a diet and did not get results, you can get support from an internist and dietitian.

QUESTION: I think my weight was not weighed in the eighty-odd. I don’t know. I only have a weight problem in the belly and waist area. My height is 1.59. How can I lose weight? (I can’t do sports because of my children, there is some laziness) how can I lose weight without doing sports. (Is it possible for you to suggest over-the-counter appetite suppressants that you would recommend) thank you

Answer: Hello,

If you cannot control your appetite, it would be beneficial to have your insulin resistance checked, consult your internist or family doctor and have your blood tests checked. Your body mass is in the obesity range and complaining about the fat around your waist gives signs of metabolic syndrome. Even if the drugs you take from the outside are of natural content, they may make your situation even more critical, as they will change your hormone balance, please do not resort to drugs on your own. No medicine, food or diet is a miracle on its own. If you have your tests done and share the results, my suggestions will be healthier for you. Love…

QUESTION?  Hello Sir, should we only eat the white part of the egg…? 

Answer: Hello, Egg is a quality protein source in its entirety, together with its yolk and white. However, it is important to remember that egg yolk contains a high amount of cholesterol. If you do not have any disease, you can consume a whole egg daily. While cooking, be careful that the yellow part does not turn green and cook it in the pan without burning it.

QUESTION? Ms. Sena, my question is I am 50 years old, 55cm tall and 75kg. My diseases are fmf , rheumatism, goiter, how can I lose weight ? I would be glad if you help. Thank you.

Answer: Hello,

Currently, your body mass index is at the limit of 1st degree obesity , and losing weight is very important for your general health.

Creating a special nutrition plan for you will both alleviate the symptoms of your diseases and allow you to lose weight. For this reason, please stay away from shock diets.

FMF, rheumatism , goiter, all three of which are inflammation and immune system-based diseases, that is, focusing only on weight loss in your diet is not a healthy approach and does not provide benefits.

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In such complex cases, it is necessary to see your blood tests and you, and to create a detailed diet plan.

However, I will make a few suggestions to help you, it will be useful to pay attention to them.

Gluten in autoimmune diseases  If there is such a situation, it would be appropriate to plan a gluten-free diet.

As a primary goal, remove packaged, ready-made, sugar-added foods from your diet.

Instead of wheat, rye, oats, bulgur, choose legumes, rice and starchy vegetables.

Choose foods rich in adequate amounts of protein, healthy fats, vitamins and minerals to strengthen your immune system .

Have your vitamin D level checked, take supplements if there is a deficiency .

Include green leafy vegetables at breakfast and as a salad in your meals.

If your goiter causes insufficient hormone secretion, follow up and arrange your treatment with your doctor.

love ..

QUESTION? Hello Sir, I consume a lot of meat, will it pose a problem for my health?

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Answer: Hello, from animal sources , protein and cholesterol .  are rich foods. Long-term and continuous excessive consumption can cause health problems. In addition, we know that meat can cause cancer diseases depending on the cooking method. Consume barbecue and roast type meats that come into close contact with fire as little as possible. Include plenty of greens and vegetables with your meat meal.

QUESTION? I think my weight was not weighed in the eighty-odds. I don’t know. I only have a weight problem in the belly and waist area. My height is 1.59. How can I lose weight? (I can’t do sports because of my children, there is some laziness) how can I lose weight without doing sports. (Is it possible for you to suggest over-the-counter appetite suppressants that you would recommend) thank you

Answer: Hello,

If you cannot control your appetite, it would be beneficial to have your insulin resistance checked, consult your internist or family doctor and have your blood tests checked. Your body mass is in the obesity range and complaining about the fat around your waist gives signs of metabolic syndrome. Even if the drugs you take from the outside are of natural content, they may make your situation even more critical, as they will change your hormone balance, please do not resort to drugs on your own. No medicine, food or diet is a miracle on its own. If you have your tests done and share the results, my suggestions will be healthier for you. Love…

QUESTION? Hello, I’m 185height 85kg. Do I have a healthy body?

Answer : Hello,

It is not possible to make a health assessment with only height and weight. Your body mass index is at the limit of 24.8, take care to keep your weight under control.

Question? Hello Ms. Sena…
What should we consume in a healthy way when we want sweets while dieting?

Reply:  Hello, First of all, it is necessary to examine your diet program, if you are constantly experiencing sweet crisis and hunger attacks, your nutrition program may not be suitable for you. The important thing is portion control and consumption frequency, so there is no such thing as unhealthy or weight-gaining food, remember that even the effect of the poison depends on the dose. I recommend adding three portions of fruit to your diet, you can consider one portion of it as dried fruit. For example, you can create an afternoon snack with three dried apricots or two dates next to a coffee with milk. Yours sincerely

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Question?  Hello Mrs. Sena.. I have a question for you.. One day we ate too much and we left our diet list.

Reply:  Hello, This is a normal situation. It is important that you do not feel guilty at this point. Consciousness can tend to punish itself with guilt, to eat less, so do not think that you are exaggerating and think that I should not have breakfast or skip a meal the next day. This approach causes fluctuations in your blood sugar and you may develop binge eating attacks that follow hunger, which may cause you to gain more weight in the long run. The next day, continue your diet where you left off and don’t skip meals, instead increasing your movement that day will keep your metabolism alive. Try to take short walks during the day. Going out of the diet for a day will not provide you with permanent weight gain, the positive numbers you see on the scale will probably be due to edema. Do not reduce your motivation. Love…

Question?  Hello Miss Sena… I am a breastfeeding mother, what should I pay attention to when losing weight and how should I eat? I will be very happy if you answer my question, have a nice day…

Reply:  Hello, Breastfeeding period is an important process for both mother and baby, it is necessary not to act in a hurry. Remember that as long as you continue to breastfeed, you burn extra calories, so as long as you don’t overdo it, you will gradually lose weight. For the efficiency of milk, take care to have an adequate and balanced diet and drink at least 2.5 liters of water per day. Avoid sugary, packaged foods and prefer casserole dishes. Starting a diet after 9 months will be healthier for both you and your baby. love..

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Question?  Hello Ms. Sena, I have been dieting for 1 year, I have lost a total of 15 kilos, but I have not lost any weight in the last two months. My weight has remained stable. What would you recommend for this situation? Good work…

Reply:   Hello, a good result of 15 kg in 1 year, do not forget to congratulate yourself and do not reduce your motivation, however, it is necessary to evaluate your fat and muscle distribution. The higher our muscle mass, the faster our metabolism works, so training for muscle gain will support your weight loss process. If possible, take a brisk walk for 30 minutes every day and include protein-rich foods in your diet. Love…

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Question?  Hello Ms. Sena, I am a breastfeeding mother, I gave birth 3 months ago, I am 90 kilos now, I need to lose weight urgently, how should I eat?

Reply:  Hello, Breastmilk is very important for the first six months for the newborn and the baby’s only source of nutrition is, therefore, it is too early to start a three-month diet, please do not turn to restricted diets. Determine your meals in accordance with your daily routine and make sure to have snacks so that your energy does not decrease and your blood sugar remains in balance. Do not feed below 1800kcal until you are full of 6 months and be careful to consume from each food group. Yours sincerely

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