Bread preference should be whole grain/rye/whole wheat bread!!
1 slice of bread = 2 tablespoons of rice/pasta = equivalent to 1 ladle of soup. 3
foods should not be consumed at the same time in a meal.
The frequency of rice/pasta/potato consumption should be reduced.
3 portions of fruit should be consumed a day and portion sizes of fruits should be taken into consideration during consumption
.
You should try to consume 3-4 portions of vegetables a day. varies depending on the individual)
Chicken skin, fish skin and fatty parts of red meat should not be consumed.
Processed products such as soudjouk, salami, sausage and offal should not be consumed as much as possible.
Pastry, pasta, rice , ravioli, biscuits, cakes, pastries, cookies, desserts, candies, wafers, chocolate
consumption should be limited. Honey and jam should not be consumed regularly every day. One should try to consume meat, chicken 2 times, legumes 2-3 times, and fish 2 times.
Care should be taken to do 150 minutes of light-medium exercise per week.
Drink at least 2 liters of water a day. should be drunk (your current weight*35 ml).
Rapid weight loss should not be targeted. Losing 0.5-1 kg per week is ideal, but this varies depending on how many times the person has been on a diet before and his weight.
butter consumption should be limited. You can choose olive oil as your oil choice.
Salt consumption should be taken into consideration. It should not be forgotten that many packaged products contain high amounts of salt.
Snack examples
Fruit + milk/yoghurt/ayran
cheese + grissini/wasa/bread
protein bar + coffee with milk
fruit + raw almonds/raw hazelnuts/walnuts
fruit + milk/yoghurt + oatmeal
fruit + peanut butter
bagel + cheese + ayran/soda/tea
Dessert (as long as there is appropriate portion and content) + coffee/tea
WARNING!!
The above-mentioned suggestions are valid for healthy individuals. ir. If you have any disease, you can consult a nutritionist.
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