Hi my name is Fatemeh I’m a nutritionist. 

Today, I wanted to take a moment to wish you and your family a very Happy New Year. I hope we see better times this year, laugh more, kiss more and enjoy being together 

The year 2020 taught us with all the challenges it brought how beautiful it was to be together. I hope 2021 full of warm hugs waits for you and your every moment is full of joy. 

I hope I also can help as many of you as possible towards having a healthy diet in 2021 by listening to these podcasts. Because I believe that nutrition can be miraculous, a gift of health for you from me with the best wishes this new year. 

Happy New Year

This podcast is going to be the sixth in series “secrets to saying goodbye to obesity forever” which I gave it the title “Brush teeth, lose weight”

Today I want to talk about how to lose weight by brushing??!! Is such a thing even possible?

One of the problems in taking a diet to lose weight is excessive appetite and tendency to eat that we see prevents you from following a weight loss diet because some people always like to eat a snack or food frequently and they cannot control themselves or they can only do for a few hours, this feeling of eating increases, especially in the afternoon or at the end of the night.

One way to control your appetite is to brush and floss after each meal and between meals. This will help you a lot in the beginning of the diet. For the rest of the podcast, I’m going to dig a little bit more into how this works.

When you brush your teeth after a meal or snack, you lose the desire to eat because of the change in the taste of your mouth, and you do not like to eat.  It somehow makes you anorexic and does not allow you to continue eating The appetite was so great until ten minutes ago that you might even eat another plate of food or eat a few extra biscuits, but you don't have it now.

On the other hand, the feeling of laziness, which I think is more important will make you not want to eat as you have just brushed your teeth and you can not do it again quickly. This is going to prevent you from overeating. So, make a rule for yourself that you brush your teeth every time you eat.

You see, brushing or flossing by itself does not make you lose two kilos, but it controls you very well, it makes you avoid overeating .

So do the following:

First, persuade yourself to brush your teeth after your meals and snacks

Secondly, at night, if you want to eat too much, brush your teeth early, in other words, brush your teeth as soon as you have eaten after the night snack.

Third, every time you feel stress which makes you have a lot of desire to eat it’s a great time to brush your teeth.

And lastly, when you brush your teeth, it is better not to eat anything for half an hour to forty minutes later.

If you plan to begin brushing your teeth, start right away, it will help you a lot in controlling your appetite. After you learned and managed your appetite for the next two months and settled your desire to eat a lot, you’ll only need to brush the required number of times per day. You will not need to brush your teeth after every eating anymore.

This is the fifth podcast of series “facts of the world of nutrition” which is “How do I know that ketogenic diet is good for you?” In the previous podcast, we learned what a ketogenic diet is and how it differs from a normal diet. In this podcast, we’re going to answer to this question: “Is ketogenic diet suitable for everyone?” 

There has been a lot of research about this kind of diet in recent years, and it’s still ongoing / I will introduce you to some of them. One of the positive effects of this diet that made it famous is its effect on epilepsy patients. It reduces their seizures //because ketones derived from fats have a positive effect on protecting brain cells. // This impressive effect has led to further studies of the method In addition to epilepsy and seizures, the positive effects of this diet have been seen in several other diseases such as polycystic ovary syndrome, Alzheimer's and Parkinson. It also improves the delivery of oxygen in patients with respiratory failure. The effect of this diet has also been seen in some cancers because it is said to reduce the growth of tumors, but more research is needed in this regard. On the other hands the fact that this diet has also played an important role in weight loss and diabetes I think is the main reason why many people are familiar with this type of diet. For the rest of the podcast, I’m going to dig a little bit more into these two roles. 

When we talk about Diabetic patients, we mean diabetic patients with type 2 diabetes. Research has shown that a ketogenic diet is somewhat effective in lowering hemoglobin A1c and improving insulin sensitivity, which helps control and manage diabetes. 

Effectiveness in weight loss: studies have shown that ketogenic diet in addition to help patients to lose weight, can have a positive effect on lowering blood pressure and blood triglycerides during the weight loss. // If a person has diabetes and is obese at the same time, this type of diet will also be effective in controlling blood sugar while losing weight. // You should know this diet can cause appetite decrease due to its characteristics. 

Well, I told you about the positive effects of this diet in a few cases, research and studies are still ongoing and time sheds light on the positive and negative effects of this diet.  Now it’s time to talk about some of the side effects of this diet: 

The first case: At the beginning of this diet, you may feel headache, dizziness, lethargy, weakness due to changes to your body condition because of ketosis. 

The second case: In the long run, this diet may cause a lack of minerals and vitamins in the body and it is said that it may reduce bone density. 

The third case: If taken continuously and without control, it may cause liver and kidney problems. 

The fourth case: In this diet we must consume more water we drink because in this diet a lot of water can be lost. 

And the fifth case, which is the most important one. Regardless of the positive effects of this diet on several diseases, you cannot decide on your own to take this diet. Your doctor and nutritionist need to assess your condition and make this decision so that you do not have acute and chronic problems. You should not let the frequent advertisement showing all kinds of ketogenic diets treating diseases or helping weight loss in a short time fool you into taking that without consulting your doctor or nutrition advisor.

 As a nutritionist, I would like to once again warn you to be careful and not to take this diet without consulting in any way because sometimes this diet may cause more harm than good to you // In this podcast I told you what the pros and cons of this diet really are, so do not start without consultation.

This is the fourth podcast of series “facts of the world of nutrition” which is “A ketogenic diet is not just a fancy word nor is it for everyone”

ketogenic diet is one of the diets that many people have been eager for in recent years, and we have seen and heard a lot about it.

And it also is a diet that has been the subject of many studies that have shown its positive effects on health.

In this podcast I would like to explain to you firstly what ketogenic diet is and how it is different from a normal diet. /Secondly, can this diet be recommended for everyone? Can we continue this diet for the rest of our lives? What does it mean for it to have a positive effect?

First of all, you have to know what a normal diet is and on other hand, what a ketogenic diet is.

Let me give you a definition for the normal diet. These diets are calculated based on three main classes of food; they are carbohydrates protein and fat.

That carbohydrates are found in a wide range of foods like breads, cereals, rice, pasta, potato. / About protein, both animals and plants can be sources of protein like meat, poultry, nuts, eggs, legumes and mushrooms/ and finally Fats, can obtained from cooking oil that we consume in our daily diet. Canola oil and olive oil are some examples.

Before I continue, I need to tell you that the calculation of the amount and the choice of the type of the  food that is better for you is very sensitive and need an expertise that a nutritionist can do. What I want to explain here is how we plan a diet.

The percentage of carbohydrates in normal diet is much higher than the other two.

The fact that carbohydrates are the highest percentage of a body intake on a daily basis means that carbohydrates are the main source of energy for that body and therefore, the main substance that is used as energy in that body will be glucose. But in the ketogenic diet the situation is different.

Calculations in ketogenic diets are also based on the same three main classes of food which as I mentioned before were carbohydrates, protein and fat. But here, the highest percentage of energy will be obtained from fats as opposed to carbohydrates in case of normal diets.

This diet is high in fat and low in carbohydrates and moderate in protein. When the body begins to burn fat as energy, it means that fats are a main source of energy for the body and a substance called ketones is produced by it.

This ketone, instead of glucose is going to provide energy for the cells in your body, including brain cells. / Glucose levels fall and ketones rise, creating a condition called ketosis in the body.

You should also know that there are 4 different types of ketogenic diets that I will explain here briefly:

1. Standard ketogenic diet: which contains very few carbohydrates, moderate protein, and the highest percentage of fat / this type of diet can basically be considered a starting diet – a diet that people start ketogenic diet with.

2. Cyclical ketogenic diet: 5 days of ketogenic diet, 2 days of high carbohydrate diet/ This is suitable for athletes but sometimes, some people who are not yet ready for the ketogenic diet, can also start with this method.

3. Targeted ketogenic diet: In this type of diet, carbohydrates can be used around workouts for athletes or people who are very active  during the day and need carbohydrates in their schedule

4. High protein ketogenic diet: which, like the standard diet, only increases the amount of protein/ The protein of choice in this type and its amount is very important because high protein prevents us from reaching ketosis

The second of series "Facts Of The World Of Nutrition" which is " Unhealthy snacks such as chips, soft drinks, sweets, puff are not forbidden forever" In this podcast I will answer some questions that many people have about unhealthy snacks. Questions like: are we going to be really forbidden from using chips, soft drinks, sweets and any other so called unhealthy snacks forever? Is it possible that we will be banned from unhealthy snacks  for the rest of our lives?

 Your questions are totally legit and  questions  like this come to mind because you have always heard that unhealthy snacks are harmful and you shouldn't eat them. Also these products have good taste , so it is very difficult for you to think about stop eating them forever. When we say unhealthy snacks are harmful is completely correct and logical argument and there is no doubt about it. But when we say they should be banded or put aside, it is basically true for these two groups of people.

 Fist group: those whom unhealthy snacks are part of their daily diet, meaning that, they always consume them. you might have seen around you who eat a lot of hips, soft drinks, sweets, puffs every day, or have a variety of biscuits or chocolate, they are usually busy every time you see them.  So that it has turned to a habit. Those who don't distinguish between eating unhealthy snacks or drinking water.

 Second group: Who don't eat daily but they eat as much as they can one they start eating unhealthy snacks, sometimes they feel nauseous. When we speak about being careful eating so much unhealthy snacks, it means that is okay to eat once in a while and in small amounts. 

We can not advise healthy people who don't have any problem not to eat unhealthy snacks. The point is to eat the right amount and at the right time. this way you can keep eating snacks without endangering your health. 

If we ever ban someone, they might be people, whom their health needs to be improved and their bad eating habit need to be corrected and learn how, how much and what time to eat.  

The right diet can be composed of all of foods and snacks, but their consumption must be planned based on some rules.

The second of series "Facts Of The World Of Nutrition" which is "Is brown sugar good for diabetics? In recent years we heard a lot of advertisements about the consumption of brown sugar and sometimes we even it is better than white sugar. 

In this podcast to see what brown sugar is and for whom it is recommended. Brown sugar like white sugar is made from sugarcane. The only difference in brown sugar is the presence of substance called molasses. 

 Molasses is a syrup obtained from sugarcane itself. It is dark colored syrup that contains elements such as calcium, Iron, manganese, potassium. The dark color of  molasses creates a brown color in sugar, also amount of vitamins and minerals in molasses is so small that we can not call it nutrient. On the other hand they say brown sugar has fewer calories than white sugar but the difference is so small. 

As a result brown sugar  and white sugar don't have any difference in nutrition science and almost identical. brown sugar  and white sugar when consumed in excessive amount can be dangerous to your health specially for people with diabetes, obesity and fatty liver must be careful.

The first of series "Facts Of The World Of Nutrition" which is "We don't even notice where the most sugar we eat daily is coming  from"

 Sweet taste is one of the most popular flavor in the world and people enjoy eating sweet foods. This desire from sweets has led to the production of variety of food products with a sweet taste. Raise awareness about sugar consumption, made people pay attention to the consumption of sweets or choose alternative. the problem started here:

 1) Some processed products contain sugar without our knowledge, which we do no not imagine like:  sauces, condiment, industrial juices, sport drinks, some packed breads and so on and the other hand the use of different name of sugar on food labels has made us think that because the name of "sugar" is not mentioned it, it is safe to buy them

Because the sweet taste results in higher demand and better sales of the products, manufactures forgetting about people' s health. 

2) Alternative: saying sugar in not good, it is better to use other products such as honey, maple syrup, date syrup, grape syrup or dried fruits like berries and raisins. It's true that these are much more nutritious and useful  than sugar but we are not allowed to use them indiscriminately and when  I say sweet products are limited, these are also included.

Facts Of The World Of Nutrition: Introduction Podcast 

In these series of podcasts, I will give you different information about nutrition, problems and beliefs. Because in today's world there are so many misconceptions, questions and ambiguities that we really don't know sometimes, the truth about. I will try to give you the best of what I know to make you acquainted better with the science of nutrition. 

Sometimes these podcasts answer your question, questions that may have been asked a lot or the questions think are interesting that I preferred to answer as a podcast.

Also I will continue the series of secrets to saying goodbye to obesity forever podcast along with this series of podcast. 

Some people think if they eat less and stay hungry more, they will lose weight more sooner and with his in mind, they either skip the meals or snacks. Not only are both of theses wrong and have no effect on your weight loss but also you don't know that they will have the opposite effect. Because when you stay hungry for a long time. It will cause you  to feel angry and bored and respiting the same in the long run will force you to get out of your diet easier, having this type of diet is not  right at all.  Everyone should have a snack time, two to three times a day.

 If you don't eat snacks and skip it , you will become swoon and hungry. This feeling of hungry makes you eat more food at next meal. According to lots of experiences the tendency to eat high-fat and fried food increases.

Secrets To Saying Goodbye To Obesity Forever: A Fix Specific Time For Your Breakfast, Lunch And Dinner.  One of the most important factors that causes weight gain and obesity is lack of specific time  to eat. 

Because set a time prevents you to starving a long time, eating too much of one meal because of skipping meals and regulates your blood sugar.  

When you eat unplanned, it makes you very hungry, and in your meal time  you eat without any concentration , without knowing what you are eating and how much, you are just looking to get full by eating any food.