Is the truth about diets changing?

Recent research is indicating that the diets we’ve believed are ‘right’ and been following for years should now be confined to the shelf. Are the so-called truths about diets now changing? Asking experts to shine light on the 5 most common diet truths, it’s clear there are stili many areas of disagreement, even between doctors and dieticians themselves.

Eating three meals a day

Dilara Koçak, Diet and Nutrition Expert:
“Research illustrates the importance of 6 meals a day. made up of 3 main meals and 3 snacks. for controlling weight. One shouldn’t stay hungry for more than 3 hours as this slows down the basal metabolic rate. Supporting main meals with snacks increases metabolic speed, and thus speeds up weight loss. also maintaining blood sugar levels and helping us to feel fuller faster. This way. we don’t feel so hungry between meals.”

Dr. Ayça Kaya, Internal Diseases Expert:
“According to recent research; food shouldn’t be consumed at set hours of the day, but in accordance with what our body telis us. Hunger is a physiological need. just like feeling sleepy or having to go to the toilet. Just as we don’t go to the toilet or sleep at a set time. it’s wrong to eat just because ‘the hour has come’. Another thing that doesn’t work is limiting the number of meals we have in a day. One should eat when hungry. This doesn’t necessarily require a very elaborate meal; 1 glass of ayran (yoğurt drink), 1 piece of fruit and half a packet of diet biscuits could suffice.”

Dr. Yavuz Furuncuoğlu, Internal Diseases Expert:
“One should eat 6 meals a day, includiço 3 mains and 3 snacks. The goal is to balance insulin secretion in the body to prevent you taking in too many calories in one go. If you split the daily amount of calories that need to be consumed into 3, you could experience an extreme rise in Insulin secretion. Therefore, splitting the intake of calories into as many small meals as possible is the best way. Snacks should not exceed 100-200 calories.”

Start the day with a balanced and hearty breakfast

Dr. Ayça Kaya, Internal Diseases Expert:
“Start the day with breakfast, but if you’re not that hungry, don’t feel you have to eat cheese or bread. Let’s not forget that fruit yoghurt or milk with a banana Is also breakfast.”

Selahattin Dönmez, Diet and Nutrition Expert:
“Breakfast is the most important meal of the day. We know that people who don’t eat breakfast have difficulty concentrating and are less productive in their daily activities. A balanced breakfast Increases overall performance levels and assists In maintaining a healthy weight. However, the content of the breakfast is of key importance; ideally consisting of a combination of quality protein sources, fresh vegetables, fruit and wholegrain cereals.”

Dr. Yavuz Furuncuoğlu, Internal Diseases Expert:
“If important to define what we mean by “rich’. An ideal breakfast must contain ali the necessary nutrients; carbohydrates. protein, fat. vitamins, and trace minerals. However, take çare not to exceed the calorie limit prescribed by your doctor or dietician.

Herbal products to assist weight loss are safe

Selahattin Dönmez, Diet and Nutrition Expert:
“Nothing in life is safe. Even too much fruit consumed during the day can raise blood lipids. Looking at it from this perspective, herbal products could create serious problems for health and weight control. Also, there are lots products on the market whose effects haven’t yet been proven. These kinds of herbal products should only be added to a regular diet if prescribed by a doctor for metabolic diseases like a lack in carnitin and cellular problems.”

Dr. Ayça Kaya:
“Not ali herbal products are beneficial. Products that haven’t been approved by the Ministry of Health and products consumed without guidance can harm the body, even if they’re natural.”

Dr. Ender Saraç:
“There are herbal products that are safe and beneficial, and ones that aren’t. For instance. has the product been approved by the Ministry? Is it sold in chemists? Has it been approved by the FDA (U.S. Food and Drug Administration)? These are three points that are crucial for reliability. If the person doesn’t have a serious illness and is only a few kilos overweight. there’s no harm in them using these products. But anyone with food allergies. stomach ulcers. hypertension. diabetes or psychological problems should f irst consult a doctor. Otherwise. not only might you not benefit from the products, it could even potentially harm your health. Another Important point to bear in mind is that you shouldn’t buy these kinds of products online because of potential risks.”

Don’t eat carbohydrates and protein In the same meal

Selahattin Dönmez, Diet and Nutrition Expert:
“Absolutely not. The American Dieticians Foundation has presented scientif ic evidence pointing to the fact that the diet needs to contain suff icient vitamins and minerals tor healthy weight loss. When considering that many foods containing protein or carbohydrates are also sources of vitamins and minerals, refraining from protein and carbohydrates in the same meal is a definite step towards unhealthy weight loss. My research has analysed the results f rom many of the most popular diets followed by adult women and I was able to conclude that limiting intake of carbohydrates and protein, or not eating them at the same time, did not have any long-term Impact on weight loss. Limiting daily calorie intake is sufficient to lose weight.”

Dr. Ender Saraç:
“There are many disagreements around this. But when I look at people who follow this diet. I observe that their digestive system works better and they lose weight more easily. I’m on the fence on this one.”

Dr. Yavuz Furuncuoğlu:
“Wrong. For healthy weight loss. the only thing you need to calculate is your daily calorie intake. And here. what makes a difference is what a person does for a living and how active they are. A person’s calorie Intake should Ideally comprise of 50-60% carbohydrates. 10-15% protein, and 20-30% fat. The proportions are split between 3 main and 3 snacks. A person’s daily energy expenditure is calculated. The ratio between the energy Intake and energy consumed determines weight loss or gain. Therefore. it doesn’t matter whether or not we have protein and carbohydrates in the same meal. This doesn’t have an impact on weight loss.”