Sağlıklı Kilo Vermenin En İyi Yolu - 30 Günde 10 Yıl Gençleştiren Diyet

Summary

Highlights

• Dr. Yavuz Yörükoğlu critiques the common diet advice of eating little and often, labeling it as ineffective. 🍽️
• He promotes intermittent fasting as a way to rejuvenate the metabolism, enhancing weight loss and overall health. ⏳
• Eating two nutritious meals a day can be more effective than frequent snacks. 🥗
• Fasting triggers autophagy in cells—a natural process of cleaning and rejuvenation discovered to enhance metabolic health. 🔄
• A healthy, balanced diet should emphasize fruits, vegetables, legumes, and whole grains. 🌿
• Frequent calorie restriction diets show a low long-term success rate, highlighting the need for sustainable lifestyle changes. 📉
• Dr. Yörükoğlu's program avoids stringent calorie counting or extreme measures, focusing instead on natural eating habits. 🛤️
• True health involves focusing on metabolic age through diet and lifestyle, not just physical appearance. 💫
• Significant weight loss should be gradual and supported by a balanced diet, avoiding quick-fix solutions. 🚫🍰
• Chronic diseases can be reversed by eliminating harmful lifestyle factors according to new medical practices. 🩺

Key Takeaways

• Intermittent fasting is key to metabolic rejuvenation and healthy weight loss! 🍏
• Forget calorie counting; focus on meal quality and timing! ⏰
• Dietary fiber is a superfood for beneficial gut bacteria and metabolic health! 🌱
• Being metabolically young is more important than just looking young! 💪
• Lifestyle changes can reverse diseases like diabetes and cardiovascular conditions! 🔄

Overview

Sağlıklı Kilo Vermenin En İyi Yolu - 30 Günde 10 Yıl Gençleştiren Diyet Transcription

• 00:00 - 00:30 Einstein has a very nice saying, he said that stupidity or insanity means doing the same things and expecting different results. All of these diet programs are the same thing, calorie restriction. Especially the winds blowing from America have brought us some nonsense, things that have no real scientific basis. Like eating little and often. Another name for eating little and often is binge eating.
• 00:30 - 01:00 A person does not eat 6-7 times a day. This is my program, it is the easiest program to implement. Because this program is very comfortable, there is no calorie counting, this is forbidden, that is forbidden, this much of this, cheese as much as a matchbox , such nonsense. You lose weight very easily. Hello, I am Doctor Yavuz Yörükoğlu.
• 01:00 - 01:30 I was born in Ankara in 1955. I studied and completed medical school at Istanbul Faculty of Medicine. I completed my cardiovascular surgery specialization at Hacettepe University, Department of Cardiovascular Surgery. I went to England. One year at Cambridge University, three years in London St. I worked at Thomas Hospital. When I returned home, I worked in different hospitals and universities. What are the ways to lose weight in a healthy way, sir?
• 01:30 - 02:00 This is of course a 10-point expert question. For years, people all over the world, in the modern world, have been struggling with weight problems. And in general, some very wrong statements have been developed on this subject in recent years. Especially the winds blowing from America have brought us some nonsense, things that have no real scientific basis. So it's like eating little and often. There is no greater betrayal to health than this.
• 02:00 - 02:30 Another name for eating little and often is dirty throat. A person does not eat 6-7 times a day. When you look at the past, until the 1950s, people generally ate 2 meals a day. They ate like men, and it was a shame to eat anything in between . I remember when I was a child, I would run and play. Then come and mom, give me ice cream, give me cake, give me apple. My mother would get angry because nothing would arrive before dinner. I said something on a television program and it
• 02:30 - 03:00 made a lot of noise. I said that people my age should find photos of their parents, and those younger than me should find photos of their grandparents. Photos taken in the 1950s and 60s. What you will notice when you look at these group photos is that there is not a single fat person among them. Now these people were not poor. In those years, there were no dietitians or diet books. There was no one on the internet saying eat this, don't eat that. On average, people ate two meals a day, they ate decently,
• 03:00 - 03:30 and as I said, they did not eat anything in between . After making this determination, let me try to explain you the ways to lose weight in a healthy way. First, two meals a day is enough for everyone . There are some misunderstood urban legends. Go out and ask what the most important meal of the day is , 90% of the time they will tell you breakfast. Now, breakfast doesn't hurt, but it's not essential and it's not the most important meal of the day.
• 03:30 - 04:00 This is a phrase taken from the advertising campaign of a company that sold breakfast cereal in the 1950s . You are not overweight, you do not have sugar and cholesterol problems, you want to have breakfast, here you go, enjoy your meal. But it is not necessary, do not expect any special benefit from this. Now, in general, the healthiest diet is a diet that eats two meals a day. By the way, as we just said,
• 04:00 - 04:30 the quality of what we eat is also very important. So, the important thing here is to follow a healthy diet rich in fruits, vegetables, salads, legumes , complex carbohydrates and fiber. My patients often ask me about this issue. They say, teacher, we are confused, please show us a way. First of all, I recommend to them my book, 10 years in 30 days, which is now in its 19th edition. This is a book of mine published in 2015.
• 04:30 - 05:00 It is based on the principle of intermittent fasting, a program based on healthy nutrition and movement . Many people think this is a weight loss book, but not. We did not say that if that were the case, we would lose 10 kilos in 30 days. The reason we say 10 years in 30 days is to rejuvenate the metabolism by 10 years. If we normalize the metabolism as I explained , weight, sugar and cholesterol all improve. This is the biggest harm that eating little and often does to people
• 05:00 - 05:30 . No matter how little you eat, no matter how healthy you think you eat. Every food you eat causes insulin to be secreted. When you continue this for a while, insulin resistance develops in patients and people. What does insulin resistance mean? After a while, our cells start to ignore insulin. This is the first step to diabetes. I always say this, stop eating little and often , snacks, these snacks, this nonsense.
• 05:30 - 06:00 Let your pancreas rest and your liver rest. The principle of continuous fasting is a very important principle that came to the fore 5-10 years ago . There is a tradition of fasting in all religions and cultures of the world . And the effects of fasting on human health are always talked about. The scientific world has just discovered this. When we do not consume calories for a certain period of time, when we fast,
• 06:00 - 06:30 a mechanism called autophagy occurs in our cells, usually in the 14th hour of not consuming calories. Autophagy is a cleaning action carried out by the scavengers of cells called lysosomes inside our cells. It eats the old proteins and organelles in the cells and replaces them with fresh ones. So autophagy is also a recycling and rejuvenation movement. Now, when we fast or practice intermittent fasting, our liver rests, our pancreas
• 06:30 - 07:00 rests, insulin resistance in the cells is broken, our cells become more sensitive to insulin, and most importantly , as a result of all these, the energy metabolism of our cells accelerates. It can burn sugar and the foods we consume more quickly and more effectively . So it's like you put super gas in the car somewhere . In my book, the principle of intermittent fasting calls for not eating calories
• 07:00 - 07:30 for up to 16 hours . The mechanism here is quite simple. Nothing is eaten after 8pm. Nobody should eat it anyway. Food eaten after 8 pm cannot be digested and disrupts sleep quality. If you are predisposed to it, it causes reflux. Therefore, we close the eating section at 8 pm. Let's say we went to bed at 12 o'clock, 4 hours were gone. Considering that we spent all 8 hours in bed asleep, what happened? 12 hours went by.
• 07:30 - 08:00 We skip breakfast and have our first meal at 12. So, if you consider the fasting period or the fasting period, it is always 4 hours. But those 4 hours are the most important for autophagy to start and for our metabolism to enter fat burning mode . Especially if you take a walk between 8 and 12 in the morning, our metabolism starts burning fat . This is the key to losing weight.
• 08:00 - 08:30 Sir, what advice would you give to those who are obsessed with losing weight ? Of course, these people are generally people who have tried many methods, such as eating little and often, counting calories, which we call the dietitian diet. Scientific studies conducted now show this. The success rate of weight loss diets based on calorie restriction is around 9% after one year. Approximately half of those who start these diets already
• 08:30 - 09:00 burst their tires in the first 10-15 days. The remaining 50% can lose weight according to the effort they put into this task. However, what is seen is that those kilos are gained very quickly and as a result, only 9% of those who enter this type of weight loss diet are successful after one year . Now, such initiatives usually do not last long. Unfortunately, these people have gone to the doctor and dietitian one by one because of this problem , tried many times, and failed many times.
• 09:00 - 09:30 And of course, this inevitably causes psychological stress in people. And they are trying to do some extremely wrong and ridiculous things like obesity surgery, which I am completely against. But they think these things because their psychology is broken. My suggestion to these people is, first of all, to apply my program. Einstein has a very nice saying. He said that stupidity or insanity
• 09:30 - 10:00 means doing the same things and expecting different results. All of these diet programs are the same thing: calorie restriction. Eat little, eat often. They've been saying this for 10 years. If one of these programs were successful, there would be no need to write 40 more books. So you're doing something wrong. What is that thing? This is how it always goes wrong when the basic philosophy is wrong. It is necessary to break this. If these people are guided correctly,
• 10:00 - 10:30 there is no one who will not lose weight. I have helped dozens, maybe hundreds of people who had an appointment for surgery and came to me as a last resort, to lose weight and save them from these surgeries. In addition to this weight, more importantly, I know you want to address that issue as well. With this weight loss process, patients' diabetes, cholesterol and even diseases such as hypertension and heart disease
• 10:30 - 11:00 can decrease. Sir, what are the super foods that will help you lose weight? There is no food that helps you lose weight on its own. However, the most important elements of weight loss and weight balance are fiber foods. When we say fibrous foods, we mean fruits, vegetables, salads and legumes. Such a balanced diet also feeds beneficial probiotic bacteria in our intestines. And these probiotic bacteria are extremely effective on our sugar and cholesterol metabolism.
• 11:00 - 11:30 Now, the foods we mentioned, that is, fibrous foods, are the most important foods of probiotic bacteria. We feed them and they take good care of us in return. For a healthy weight balance, a balanced diet and especially complex carbohydrates, that is, whole grains, legumes, fruits, vegetables and salads, are essential. Sir, there are people around us who say that no matter what they eat, they do not gain weight . What is their secret?
• 11:30 - 12:00 I don't think there is any secret to this. There are studies done on this subject. These people are generally more reserved and generally more mobile. Now, what we call weight is a balance between the calories we eat, that is, the calories we take in, and the calories we burn. If you consume more calories than you burn, you gain weight. Now therefore these people are generally either moderate,
• 12:00 - 12:30 eating the right things. Because if you sit down and eat a bowl of salad, its caloric value is 50 calories. On the other hand, if you eat two pieces of baklava, maybe 300-400 calories. So what you eat and its quality is very important. How can an overweight person lose weight the fastest? With the intermittent fasting method as I just mentioned. So this job is not easy. It requires some effort. It looks at changing our daily habits a bit. But let me tell you this, this is my program.
• 12:30 - 13:00 The easiest program to implement. Because in this program , there are no prohibitions other than alcohol and sweets for 30 days . You eat as you wish for two meals. You don't eat anything in between. And without calculating calories very easily, this is forbidden, this is forbidden, this much is this, a matchbox's worth of cheese, such nonsense. You lose weight very easily. So, sir, is it possible to lose 20-30 kilos in a week ?
• 13:00 - 13:30 So how healthy is it? No way. It's also not healthy. So scientific guidelines recommend losing a maximum of 3-4 kilos per week. In my program, for example, if you follow it properly, you lose approximately 10% of your weight. Let's say you weigh 90 kilos. At the end of one month, you will have lost 9 kilos. If it's 100, it's like we've lost 10 kilos. That's a good measure. Apart from that, it is much more difficult to endure starvation
• 13:30 - 14:00 or to eat some unusual foods. Trying to lose weight at a high rate is not a very smart or healthy thing to do. There was this comparison, sir. Ideal weight. Is this true? Should the ideal weight according to height be like this? Now there are such criteria. The most commonly used is something called Body Mass Index . This is your height divided by the square of your weight. So there is no need to make that calculation. There are applications on the internet that do this automatically.
• 14:00 - 14:30 And accordingly, if it is up to, I don't know, 30%, you are normal. Here you are overweight. After that, there are things like you are obese. However, these are not very accurate measurements. Here's why. First, these measurements do not take age into account. The Body Mass Indexes of a 20-year-old and a 50-year-old are different no matter what you do. On the other hand, this does not take into account the composition of the body. So sometimes you see there are two people.
• 14:30 - 15:00 They both weigh 80 kilos. One is pot-bellied and fat. The other is an Olympic athlete. Because his weight comes from muscles. The other two come from oils. Therefore, Body Mass Index is not such a sensitive measurement. It just gives an idea. On the other hand, waist circumference measurement is used as a criterion. This also gives an idea. In other words, waist circumference is something that should be known as a disease risk factor, especially since it also indicates
• 15:00 - 15:30 internal organ fat. It is considered normal to have a waist circumference of 100-105 for men and up to 90 for women . But there is a catch to this too. This doesn't take height into account either. Now let's say there is a person whose height is 1.75 and his waist measurement is 105. This is a man with a serious belly. However, if that man is not 1.75, but 1.85 -1.90 tall, that belly does not look good. So, that is not a healthy measurement either.
• 15:30 - 16:00 The healthiest measurement and ideal weight, I have a couple of videos on this subject. It is the ratio of waist circumference to belly circumference. When you calculate this ratio, if it is 0.55 or below, it is normal up to 0.55, overweight etc. above 0.55. is counted. So this is a healthier, more sensitive measurement. We already use this in the evaluation of our incoming patients. Sir, there is also the Turkish coffee issue.
• 16:00 - 16:30 Does Turkish coffee lose weight by 10 kilos per month? No, there is no such thing. Now I have a video about Turkish coffee that has attracted a lot of attention. Filter coffee or Turkish coffee, that is, real coffees such as frothy and harmonious coffees, really have a very important effect on human health. When it comes to weight, the effect of coffee on weight loss is due to the fact that it slightly speeds up the metabolism.
• 16:30 - 17:00 But this acceleration is around 1-2%. Therefore, I am part of nothing, I am normal. I drink 5 coffees a day, I'm skinny. There is no such thing. It helps to lose weight. Sir, how many liters of water do I drink a day to lose weight? You don't lose weight by drinking water. There is no such thing. Getting enough water is important for metabolism. However, no one is left thirsty anyway. In other words, God gave us a feeling of thirst. Now I have a video on that subject too.
• 17:00 - 17:30 They always ask. How much water should a person drink? Some say 3 liters, some say 5 liters. In fact, it even made a lot of noise in the television program. A young friend of ours attributed her beauty to the 6 liters of water she drinks a day. 20 years old. Whatever you do is already beautiful. Her skin is beautiful and she is beautiful too. When you turn 45, it won't matter if you drink it from a demijohn. So drinking water is important, but water
• 17:30 - 18:00 does not have a dose. You will drink water when you are thirsty. But too much is not useful. So there's something I always say. Something is not useful. More is not more useful. If you drink 10 liters of water a day, you will spend most of your time in the toilet. And you won't lose weight. Our Prophet said to fast and be healthy. What do you think about this subject? It definitely is. As I just explained, the scientific world is just discovering the benefits of fasting.
• 18:00 - 18:30 When did the famous Japanese scientist who conducted research on fasting and autophagy receive the Nobel Prize in medicine? Then this became more understandable and came to the fore more. And for this reason, the principle of intermittent fasting has already been established in different forms . So what is the secret to staying young? Hah, here is an expert question worth 10 points or even 100 points . Everyone wants to stay young. A famous writer said something like this. Because everyone wants to live long, but no one wants to grow old
• 18:30 - 19:00 . Staying young has been the obsession of everyone throughout history, from Alexander the Great to the discoverers of America to Ponce de Leon . Everyone tried to solve the secret of youth and beauty. Unfortunately, there is no such secret, but what I mean by getting younger is that we are metabolically young. So, after all , there is no way to prevent certain changes such as graying or loss of our hair or wrinkling of our body .
• 19:00 - 19:30 There is a way to slow it down. There is also a way to stay metabolically young. So, as we just talked about, if we eat healthy, fast from time to time, and lead an active life, we stay metabolically young. Now you see that the man is 40 years old, relatively young. We do blood tests, we do tests. He has insulin resistance, his cholesterol is out of control.
• 19:30 - 20:00 This water is high, this water is low, I don't know, metabolically, the man is 75 years old. On the other hand, a 75-year-old person is coming. You know, in Anatolian parlance, a man is like a cob. Sugar, cholesterol, etc. are everywhere. This is something that stems entirely from our lifestyle. But to summarize, the secret to staying young is movement, lots of movement. The second is to eat healthy. So sir, should I not use sugar at all? No, nothing like that. It is not possible to say that sugar is a beneficial thing.
• 20:00 - 20:30 But sugar is a part of sweet people's lives. This is real. So sugar is harmful. I don't eat sweets, I don't eat fruit, I put sugar in my tea and coffee. No such thing. Everything our metabolism can handle is beneficial if eaten in moderation. Therefore, there is no such thing as not eating sugar. Sir, what is bloodless bypass? Yes, bloodless bypass, also known as natural bypass,
• 20:30 - 21:00 stands for EECP treatment. That is, a treatment method called Enhanced Extracorporeal Counterpulsation. Patients who undergo this treatment have usually had a bypass before , or their bypass is blocked. Or they had a stent and their stent was blocked. Patients who have no other surgery options, heart failure patients, or patients who do not want to undergo surgery at all can receive this treatment. The main principle here is the development of new capillaries in the heart.
• 21:00 - 21:30 EECP therapy has a special device. Cuffs, like the cuff of a blood pressure monitor, are tied to the patient's calf, leg and hip . And the patient is monitored, that is, connected to electrodes. The device's computer monitors the patient's heartbeat and inflates balloons when the heart relaxes, sending more blood to the heart . In this way, there is an increase in blood in the coronary vessels that feed the heart, and the vessels also widen.
• 21:30 - 22:00 And most importantly, as I just said, it enables the development of new capillaries in the heart. Our patients benefit greatly as a result of this treatment, which is applied in 20-30 or 40 sessions depending on the patient's condition . We apply not only this treatment, but also drug treatment. We fulfill the patient's medication needs. And since most of these patients are also diabetic, we apply special diet programs for them
• 22:00 - 22:30 . We have many patients in the world who quit insulin and most of their diabetes medications after 30 sessions , and who walked 3 kilometers while previously they could not walk 100 meters . It brings to the principle of disease reversal, that is, the reversal of diseases, which originated in America and has become increasingly widespread in the last 10 years . What we call chronic diseases, that is , diseases such as diabetes and cardiovascular diseases, have a genetic component in them
• 22:30 - 23:00 , but they are largely due to our lifestyle. In other words, when what we eat, drink, bad habits, and activity level all come together, a person becomes diabetic or heart disease over the years. Now, in the disease reversal principle, when you eliminate harmful factors, the disease not only stops, it is possible to reverse it as it started
• 23:00 - 23:30 . One of the things I implement within this disease reversal concept is the complete reversal of cardiovascular diseases, coronary artery diseases and diabetes within a special program . I am in the 42nd year of my professional life . I have no intention of retiring. I continue my mission about human health and informing people, albeit in different fields .
• 23:30 - 24:00 Thank you.