27.06.2026 16:51
Hale Aslantas, dietitian at Manisa Celal Bayar University Hafsa Sultan Hospital, stated that completely eliminating bread from your life to lose weight is not correct, emphasizing that what truly matters is the type and amount of bread consumed. Aslantas highlighted that the key to healthy weight loss is not starvation, but balanced nutrition, regular physical activity, and quality sleep.
Dietitian Hale Aslantaş from Manisa Celal Bayar University emphasized that completely cutting out bread to lose weight is wrong, and that balanced nutrition, regular exercise, and quality sleep are what truly matter.
"THE KEY TO HEALTHY WEIGHT LOSS IS PROPER NUTRITION"
Manisa Celal Bayar University (MCBÜ) Hafsa Sultan Hospital Dietitian Hale Aslantaş stated that the path to healthy weight loss lies not in starving but in acquiring proper eating habits, and noted that diets rapidly spreading on social media and labeled as miracles, as well as single-type nutrition methods, result in failure in the long term.
Aslantaş, who expressed that diets based on starvation, nutrition programs relying solely on salad consumption, and weight loss cures without scientific foundation damage metabolism, said, "Our body is not a mathematical formula; it is a biological system programmed for survival. Mistakes made for the sake of quick weight loss, although providing temporary results, negatively affect health and metabolism in the long run."
"FAT BURNING SHOULD BE TARGETED IN THE WEIGHT LOSS PROCESS"
Drawing attention to the importance of regular meal consumption, Aslantaş stated that skipping breakfast and getting through the day with coffee, while overeating in the evening, is one of the biggest mistakes for metabolism. Emphasizing that fat burning should be targeted instead of muscle loss during the weight loss process, Aslantaş said that protein sources such as eggs, yogurt, cheese, fish, chicken, and legumes both preserve muscle mass and provide long-lasting satiety.
Aslantaş, who mentioned that vegetable-heavy nutrition plays an important role in weight control, stated that olive oil vegetable dishes and seasonal salads, thanks to their high fiber content, slow digestion and increase the feeling of fullness.
"DON'T CONFUSE THIRST WITH HUNGER"
Also touching on the importance of adequate water consumption, Aslantaş noted that thirst is often confused with the feeling of hunger, and recorded that drinking enough water throughout the day both supports metabolism and prevents unnecessary snacking.
Emphasizing that weight loss is not limited to nutrition alone, Aslantaş stated that small physical activities in daily life also provide great benefits. She said that using stairs instead of elevators, preferring to walk short distances, and regular evening walks increase energy expenditure and reduce stress levels.
"QUALITY SLEEP AND STRESS MANAGEMENT ARE IMPORTANT"
Expressing that insufficient sleep and chronic stress negatively affect weight control, Aslantaş stated that adults should get 7-9 hours of quality sleep every night. Recommending establishing regular sleep hours, Aslantaş mentioned that staying away from heavy meals, caffeine, and phone screens before bed is important for metabolism.
"THE 20-MINUTE RULE AGAINST HUNGER CRISES"
Saying that sudden sweet cravings mostly stem from emotional hunger, Aslantaş advised citizens to ask themselves, "Am I really hungry, or am I just bored?" before going to the kitchen.
Stating that waiting for 20 minutes during a crisis, taking a short walk, doing breathing exercises, or chatting with a friend can reduce the desire for sweets, Aslantaş said it is also important to keep healthy snacks at home instead of packaged sweets.
"BREAD SHOULD NOT BE COMPLETELY CUT OUT"
Stating that one of the most common misconceptions in society is completely giving up bread, Aslantaş expressed that bread is one of the basic energy sources.
Recommending choosing whole wheat, rye, spelt, or whole grain bread instead of white bread, Aslantaş said that during the weight loss period, 1-2 thin slices of brown bread per meal can be included in a balanced nutrition program.
"WEIGHT LOSS INJECTIONS ARE NOT A SOLUTION ALONE"
Also making evaluations regarding the recently popularized GLP-1 group weight loss drugs, Aslantaş stated that these drugs are an important scientific development in obesity treatment but are not a solution on their own.
Expressing that if adequate protein is not taken and exercise is not done during drug use, muscle loss may occur, Aslantaş drew attention to the possibility of side effects such as nausea, vomiting, constipation, and gallstones.
Emphasizing that the foundation of a healthy life is balanced nutrition, regular physical activity, quality sleep, and sustainable lifestyle habits, Aslantaş said, "Diets called miracles come and go, but the basic rules of a healthy life never change."