{"id":2538,"date":"2018-04-16T16:00:34","date_gmt":"2018-04-16T13:00:34","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2538"},"modified":"2019-12-12T16:25:03","modified_gmt":"2019-12-12T13:25:03","slug":"ac-kalarak-zayiflama-yaklasimlari","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/ac-kalarak-zayiflama-yaklasimlari\/","title":{"rendered":"A\u00e7 Kalarak Zay\u0131flama Yakla\u015f\u0131mlar\u0131"},"content":{"rendered":"<div class=\"row \"><div class=\"wpv-grid grid-1-1  wpv-first-level first unextended\" style=\"padding-top:0px;padding-bottom:0px\" id=\"wpv-column-11e66f8ea4669c4495aa5ce31e7835d7\" ><p>A\u00e7 kalarak zay\u0131flama y\u00f6ntemleri son d\u00f6nemde olduk\u00e7a pop\u00fcler kilo verme yakla\u015f\u0131mlar\u0131 haline gelmi\u015ftir. Kilo vermeye \u00e7al\u0131\u015fmak zorlu bir s\u00fcre\u00e7tir. \u00d6\u011f\u00fcnlerinizin belirlenmesi, at\u0131\u015ft\u0131rmal\u0131k se\u00e7eneklerin bulunmas\u0131 s\u00fcreci zorla\u015ft\u0131ran unsurlard\u0131r. Buna ek olarak yedi\u011finiz besinleri \u00e7ok fazla t\u00fcketmemeye gayret etmek de olduk\u00e7a zor olabilmektedir. Diyet s\u00fcreci ki\u015finin anti sosyal hissetmesine neden olabilir. Bu y\u00fczden a\u00e7 kalarak kilo vermek, ak\u015fam 5ten sonra yemek yememek, 5 g\u00fcnde 10 kilo diyetleri, uzun s\u00fcreli a\u00e7 kalmak unsurunu beslenmeye dahil eden h\u0131zl\u0131 kilo verme y\u00f6ntemleri olarak pop\u00fclarite kazanmaktad\u0131r. Peki herhangi bir sorun ya\u015famadan insan ka\u00e7 g\u00fcn a\u00e7 kalabilir? A\u00e7 kalarak kilo verilir mi? A\u00e7 kalman\u0131n faydalar\u0131 var m\u0131d\u0131r?<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ac_Kalarak_Zayiflama_Nedir\"><\/span><strong>A\u00e7 Kalarak Zay\u0131flama Nedir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f7ccfdb11f4\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f7ccfdb11f4\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/ac-kalarak-zayiflama-yaklasimlari\/#Ac_Kalarak_Zayiflama_Nedir\" title=\"A\u00e7 Kalarak Zay\u0131flama Nedir?\">A\u00e7 Kalarak Zay\u0131flama Nedir?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/ac-kalarak-zayiflama-yaklasimlari\/#Cok_Dusuk_Kalorili_Diyetler\" title=\"\u00c7ok D\u00fc\u015f\u00fck Kalorili Diyetler\">\u00c7ok D\u00fc\u015f\u00fck Kalorili Diyetler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/ac-kalarak-zayiflama-yaklasimlari\/#Ac_Kalarak_Zayiflama_veya_Dusuk_Kalorili_Diyetler_Ise_Yarar_mi\" title=\"A\u00e7 Kalarak Zay\u0131flama veya D\u00fc\u015f\u00fck Kalorili Diyetler \u0130\u015fe Yarar m\u0131?\">A\u00e7 Kalarak Zay\u0131flama veya D\u00fc\u015f\u00fck Kalorili Diyetler \u0130\u015fe Yarar m\u0131?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/ac-kalarak-zayiflama-yaklasimlari\/#Kimler_Ac_Kalarak_Zayiflama_Yontemini_Denememelidir\" title=\"Kimler A\u00e7 Kalarak Zay\u0131flama Y\u00f6ntemini Denememelidir?\">Kimler A\u00e7 Kalarak Zay\u0131flama Y\u00f6ntemini Denememelidir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/ac-kalarak-zayiflama-yaklasimlari\/#Sonuc_Kilo_Vermek_Icin_En_Iyi_Diyet_Turu_Nedir\" title=\"Sonu\u00e7: Kilo Vermek \u0130\u00e7in En \u0130yi Diyet T\u00fcr\u00fc Nedir?\">Sonu\u00e7: Kilo Vermek \u0130\u00e7in En \u0130yi Diyet T\u00fcr\u00fc Nedir?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>\u00d6zellikle <a href=\"https:\/\/www.healthline.com\/nutrition\/intermittent-fasting-guide\" target=\"_blank\" rel=\"noopener noreferrer\">intermittent fasting<\/a> (aral\u0131kl\u0131 beslenme) ile hayat\u0131m\u0131za dahil olan kendini a\u00e7 b\u0131rakarak veya uzun s\u00fcreli a\u00e7l\u0131klar uygulayarak kilo vermeye \u00e7al\u0131\u015fmak olduk\u00e7a pop\u00fcler bir hale gelmi\u015ftir. Bu diyet tipleri; haftan\u0131n baz\u0131 g\u00fcnlerinde hi\u00e7bir \u015fey yememek, di\u011fer g\u00fcnlerinde normal bir \u015fekilde beslenmek \u015feklinde de kar\u015f\u0131m\u0131za \u00e7\u0131kabilmektedir.<\/p>\n<p>Bu tip diyetlerin a\u00e7l\u0131k veya oru\u00e7 g\u00fcnlerinde enerji k\u0131s\u0131tlamas\u0131 olduk\u00e7a \u015fiddetlidir. Bir bireyin normalde alaca\u011f\u0131 enerjinin %25\u2019i kadar\u0131 kesintiye u\u011framaktad\u0131r. Ortalama bir bireyin g\u00fcnl\u00fck kalori al\u0131m\u0131 de\u011ferlendirildi\u011finde bu k\u0131s\u0131tlama g\u00fcnde 500-700 kilokaloriye denk gelmektedir. V\u00fccut tipine ve egzersiz al\u0131\u015fkanl\u0131klar\u0131na ba\u011fl\u0131 olarak ki\u015finin var olan kilosunu korumas\u0131 i\u00e7in g\u00fcnde 2000 kilokalori kadar enerji ihtiyac\u0131 bulunmaktad\u0131r.<\/p>\n<p>Haftada 250-500 gram kadar kilo kayb\u0131 ya\u015fanmas\u0131 i\u00e7in g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131n 500 kilokalori kadar azalt\u0131lmas\u0131 gerekmektedir. Haftaya vuruldu\u011funda ise bu hesap 3500 kilokaloriye denk gelmektedir. A\u00e7l\u0131k g\u00fcnleri bar\u0131nd\u0131ran diyetler bu enerji a\u00e7\u0131\u011f\u0131n\u0131n birka\u00e7 g\u00fcn i\u00e7inde olu\u015fmas\u0131n\u0131 sa\u011flamaktad\u0131r. Yani bu tip diyetler birka\u00e7 g\u00fcn i\u00e7inde ihtiya\u00e7 duydu\u011funuz enerji a\u00e7\u0131\u011f\u0131n\u0131 olu\u015fturup, haftan\u0131n geriye kalan g\u00fcnlerinde rahat olman\u0131z\u0131 sa\u011flamaktad\u0131r.<\/p>\n<p>Bu tip a\u00e7l\u0131k diyetlerine \u00f6rnek olarak g\u00f6sterilebilecek bir di\u011fer uygulamada, her g\u00fcn 16 saatlik a\u00e7l\u0131ktan sonra 8 saatlik bir pencerede istedi\u011finizi yiyebilece\u011finiz bir beslenme \u015feklidir. Fakat b\u00fct\u00fcn aral\u0131kl\u0131 beslenme veya a\u00e7l\u0131k diyetlerinde uzun d\u00f6nem etkilerin nas\u0131l olaca\u011f\u0131 bilinmemektedir. E\u011fer a\u00e7l\u0131k krizlerinin \u00fcstesinden gelinebiliyorsa aral\u0131kl\u0131 beslenme uygulamalar\u0131 i\u00e7eren diyetler kilo verme s\u00fcrecinde olumlu etkilerin g\u00f6r\u00fclmesini sa\u011flayabilmektedir. Yap\u0131lmas\u0131 kolay bir \u015fey gibi g\u00f6r\u00fclse de uygulamaya ge\u00e7ildi\u011finde aral\u0131kl\u0131 beslenmek veya a\u00e7l\u0131k diyetleri olduk\u00e7a zorlay\u0131c\u0131 olabilmektedir. Uzun s\u00fcre a\u00e7 kalmak v\u00fccudunuzun bir \u00e7e\u015fit k\u0131tl\u0131kta oldu\u011funu hissetmesine neden olabilir ve sizi daha fazla yemek yemeye te\u015fvik edebilir. Bu tip diyetlerin uygulanmas\u0131ndaki ana fikir, a\u00e7l\u0131k veya aral\u0131k b\u0131rakmad\u0131\u011f\u0131n\u0131z s\u0131ralarda istedi\u011finiz her \u015feyi t\u00fcketip, kendinizi diyette gibi hissetmemenizi sa\u011flamakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cok_Dusuk_Kalorili_Diyetler\"><\/span><strong>\u00c7ok D\u00fc\u015f\u00fck Kalorili Diyetler<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ortalama bir a\u00e7l\u0131k diyetinin g\u00fcnlere da\u011f\u0131larak enerji k\u0131s\u0131tlanmas\u0131n\u0131n sa\u011fland\u0131\u011f\u0131 diyet tipleri \u00e7ok d\u00fc\u015f\u00fck kalorili diyetler olarak adland\u0131r\u0131labilir. Her g\u00fcn ki\u015finin beslenmesi 450-1000 kilokalori kadar k\u0131s\u0131tlanarak uygulan\u0131r. Bu gibi diyetlerin uygulanmas\u0131 i\u00e7in besin yerine ge\u00e7en toz kar\u0131\u015f\u0131mlar\u0131 veya at\u0131\u015ft\u0131rmal\u0131klar da kullan\u0131lmaktad\u0131r. Ki\u015finin g\u00fcnl\u00fck besin \u00f6\u011fesi ihtiya\u00e7lar\u0131n\u0131n da kar\u015f\u0131lanmas\u0131 i\u00e7in vitamin ve mineral destekleriyle s\u00fcrd\u00fcr\u00fcl\u00fcrler.<\/p>\n<p>Genellikle \u00e7ok d\u00fc\u015f\u00fck kalorili diyetler; sebzelerden olu\u015fan bir k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcn, \u00e7ok k\u00fc\u00e7\u00fck miktarda safra kesesinin \u00e7al\u0131\u015fmas\u0131n\u0131 devam ettirmek i\u00e7in ya\u011f ve kab\u0131zl\u0131\u011fa kar\u015f\u0131 korunmak i\u00e7in lif deste\u011fi i\u00e7erirler. Bu gibi diyetler ameliyata haz\u0131rl\u0131k gibi acil kilo vermeniz gereken durumlarda kullan\u0131labilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ac_Kalarak_Zayiflama_veya_Dusuk_Kalorili_Diyetler_Ise_Yarar_mi\"><\/span><strong>A\u00e7 Kalarak Zay\u0131flama veya D\u00fc\u015f\u00fck Kalorili Diyetler \u0130\u015fe Yarar m\u0131?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>En az 6 ay s\u00fcren aral\u0131kl\u0131 beslenme diyeti insanlar\u0131n kilo vermesine yard\u0131mc\u0131 olmu\u015ftur. Fakat g\u00fcnl\u00fck kalorinin mant\u0131kl\u0131 miktarlarda k\u0131s\u0131tlanmas\u0131na dayand\u0131r\u0131lan diyet yakla\u015f\u0131mlar\u0131ndan \u00e7okta farkl\u0131 bir sonu\u00e7 ortaya koymamaktad\u0131r. Yaln\u0131zca a\u00e7l\u0131k diyetleri kilo verme s\u00fcrecini h\u0131zland\u0131rabilmektedir.<\/p>\n<p>Yap\u0131lan bir \u00e7al\u0131\u015fmada 100 yeti\u015fkin \u00fc\u00e7 farkl\u0131 gruba ayr\u0131lm\u0131\u015ft\u0131r. Bu gruplardan biri haftan\u0131n bir g\u00fcn\u00fcnde a\u00e7 kalarak, biri g\u00fcnl\u00fck enerji al\u0131m\u0131 k\u0131s\u0131tlanarak, \u00fc\u00e7\u00fcnc\u00fcs\u00fc ise hi\u00e7bir m\u00fcdahale olmaks\u0131z\u0131n 6 ay boyunca beslenmi\u015ftir. \u00c7al\u0131\u015fma bittikten sonraki 6 ay boyunca da kat\u0131l\u0131mc\u0131lar\u0131n yeme davran\u0131\u015flar\u0131 g\u00f6zlemlenmi\u015ftir. \u00c7al\u0131\u015fmaya ba\u015flad\u0131ktan sonraki 1 y\u0131l\u0131n sonunda kat\u0131l\u0131mc\u0131lar aras\u0131nda herhangi bir farkl\u0131l\u0131k g\u00f6zlemlenmemi\u015ftir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kimler_Ac_Kalarak_Zayiflama_Yontemini_Denememelidir\"><\/span><strong>Kimler A\u00e7 Kalarak Zay\u0131flama Y\u00f6ntemini Denememelidir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>A\u00e7l\u0131k diyetleri her birey i\u00e7in uygun de\u011fildir. B\u00fcy\u00fck medikal sorunlar veya ins\u00fclin vb. d\u00fczenli ila\u00e7 kullananlar a\u00e7l\u0131k diyetleri uygulamamal\u0131d\u0131r. Ayr\u0131ca a\u00e7l\u0131k diyetleri \u00e7ocuklar, hamileler, psikolojik tedavi g\u00f6renler ve yeme bozukluklar\u0131 olan bireyler i\u00e7in uygun de\u011fildir.<\/p>\n<p>A\u00e7l\u0131k diyetlerinin baz\u0131 yan etkileri de bulunmaktad\u0131r. A\u00e7l\u0131k g\u00fcnlerinde, kab\u0131zl\u0131k, ba\u015f a\u011fr\u0131lar\u0131, k\u00f6t\u00fc nefes, safra kesesi rahats\u0131zl\u0131klar\u0131, gut hastal\u0131\u011f\u0131 ve karaci\u011fer inflamasyonu gibi sorunlarla kar\u015f\u0131 kar\u015f\u0131ya kal\u0131nabilmektedir.<\/p>\n<p>Bu y\u00fczden a\u00e7 kalarak zay\u0131flad\u0131m, 10 kilo verdim gibi c\u00fcmleler kuran \u00e7evrenizi dinleyip, herhangi bir diyet giri\u015fiminde bulunmadan \u00f6nce kan parametrelerinizin de\u011ferlendirilmesi i\u00e7in doktorunuzla g\u00f6r\u00fc\u015fmeniz \u00f6nemlidir. Beslenme davran\u0131\u015flar\u0131n\u0131z konusunda destek almak ve sa\u011fl\u0131kl\u0131 olan yakla\u015f\u0131m\u0131 belirlemek i\u00e7in ise <a href=\"https:\/\/www.coskumutlu.com\/\/cosku-mutlu-kimdir\/\" target=\"_blank\" rel=\"noopener noreferrer\">diyetisyen<\/a>inizden yard\u0131m alabilirsiniz.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sonuc_Kilo_Vermek_Icin_En_Iyi_Diyet_Turu_Nedir\"><\/span><strong>Sonu\u00e7: Kilo Vermek \u0130\u00e7in En \u0130yi Diyet T\u00fcr\u00fc Nedir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kilo verme s\u00fcrecinde uygulayabilece\u011finiz en iyi diyet tipi uygulayabilece\u011finizdir. Ayn\u0131 zamanda kendinizi daha iyi ve sa\u011fl\u0131kl\u0131 hissetmenizi sa\u011flamas\u0131 gerekmektedir.<\/p>\n<p>Var olan beslenme davran\u0131\u015flar\u0131n\u0131zda hatal\u0131 olan noktalar\u0131 d\u00fczelterek ve daha sa\u011fl\u0131kl\u0131 davran\u0131\u015flar elde etmeye \u00e7al\u0131\u015farak, kal\u0131c\u0131 bir sa\u011fl\u0131kl\u0131 beslenme davran\u0131\u015f\u0131 kazanmaya ek olarak kilo kayb\u0131 da sa\u011flayabilirsiniz.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A\u00e7 kalarak zay\u0131flama y\u00f6ntemleri son d\u00f6nemde olduk\u00e7a pop\u00fcler kilo verme yakla\u015f\u0131mlar\u0131 haline gelmi\u015ftir. Kilo vermeye \u00e7al\u0131\u015fmak zorlu bir s\u00fcre\u00e7tir. \u00d6\u011f\u00fcnlerinizin belirlenmesi, at\u0131\u015ft\u0131rmal\u0131k se\u00e7eneklerin bulunmas\u0131 s\u00fcreci zorla\u015ft\u0131ran unsurlard\u0131r. Buna ek olarak yedi\u011finiz besinleri \u00e7ok fazla t\u00fcketmemeye gayret etmek de olduk\u00e7a zor olabilmektedir. Diyet s\u00fcreci ki\u015finin anti sosyal hissetmesine neden olabilir. Bu y\u00fczden a\u00e7 kalarak kilo vermek,&#8230;<\/p>\n","protected":false},"author":2,"featured_media":12838,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A\u00e7 Kalarak Zay\u0131flama Yakla\u015f\u0131mlar\u0131 - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"A\u00e7 kalarak zay\u0131flama yakla\u015f\u0131mlar\u0131 bir\u00e7ok diyet tipi denenmektedir.Pop\u00fcler yakla\u015f\u0131mlar; a\u00e7 kalarak veya aral\u0131kl\u0131 beslenerek ger\u00e7ekle\u015ftirilen diyet t\u00fcrleridir\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/ac-kalarak-zayiflama-yaklasimlari\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A\u00e7 Kalarak Zay\u0131flama Yakla\u015f\u0131mlar\u0131 - Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"og:description\" content=\"A\u00e7 kalarak zay\u0131flama yakla\u015f\u0131mlar\u0131 bir\u00e7ok diyet tipi denenmektedir.Pop\u00fcler yakla\u015f\u0131mlar; 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