The Countdown Has Begun: June Is Just Around the Corner…
April is a month when miracle diet plans, especially across social media, are passed from hand to hand, and the rush to lose weight seems to take over everything. Those saying, “Summer is almost here, I need to do something immediately!” start chasing miracle diets. However, this rush usually leads to muscle loss, fatigue, and an unhappy “yo-yo” effect.
Before getting caught in this cycle this year, I recommend creating a roadmap before your health slips away. During this period, make an effort to work together with a dietitian.
1. LET’S TAKE CARE OF OUR MUSCLES…
Protein-Focused Plates: Be sure to add a quality protein source to every meal (eggs, curd cheese, string cheese, yoghurt, fish, or chicken). Protein helps protect your muscle tissue while keeping your blood sugar balanced and extending your feeling of fullness.
Weight and Resistance Exercises: Doing only cardio (walking, running) is not enough. At least 2–3 days a week, work with your own body weight or light weights and make your muscles feel that you are still using them.
Adequate Calories: Avoid very low-calorie and single-food-type diet lists. If your body enters starvation mode, it will not burn fat; instead, your muscles will suffer. Remember! Muscle loss also makes it extremely difficult to maintain the weight you have lost.
2. STAY AWAY FROM SO-CALLED SUGAR-FREE DESSERT RECIPES
As a dietitian, my recommendation to my clients is always to stay away from recipes that look sugar-free but are actually hidden calorie bombs.
Any light-looking recipe that gives you a sweet taste causes your pancreas to release more insulin, and the increased insulin in the blood leads only to fat storage in the body. The fatigue you think is spring tiredness is actually sweet sugar fatigue.
A sweet suggestion: Once a week, right after a protein-containing lunch, why not have 1–2 scoops of ice cream or 1 bowl of milk-based dessert?
A REMINDER:
LET YOUR TABLES BE FILLED WITH SEASONAL VEGETABLES AND FRUITS
April is a month when nature truly awakens, and when the liver, tired from winter, can detox. As the reign of liver-friendly artichokes begins, the most eagerly awaited fruits of the year also slowly start appearing on market stalls.
Here are the fresh flavours you should add to your basket in April:
April Vegetables: April is especially a month that truly lives up to the words “green” and “fresh.” Artichokes, asparagus, broad beans, peas, and greens (purslane, lettuce, spring onions, fresh garlic, rocket, dill, and mint).
Remember! All of these vegetables are the best companions for grilled meat, chicken, and fish in diet plans during this period.
April Fruits: Green almonds, greengages (green plums), strawberries, loquats.
A RECIPE: CURRIED TURKEY AND CABBAGE SALAD
- 150 grams turkey breast (marinated the night before with 1 tablespoon of olive oil)
- 1 chopped onion
- 3 tablespoons boiled green lentils
- 1/2 bowl chopped cabbage (rubbed with balsamic vinegar and 1 teaspoon salt)
- 2 cloves garlic
- 1 teaspoon olive oil
- 1 teaspoon curry sauce
- 1 teaspoon salt
- 1 tablespoon lemon juice
Preparation: Add the olive oil and turkey to a non-stick pan and cook for 10–15 minutes. Add the garlic, onion, salt, curry, and green lentils to the pan and cook for another 4–5 minutes. Place the cabbage you marinated with balsamic vinegar onto the plate. Add the turkey and vegetable mixture on top and serve.
