MY DIET LIST 4

            Here is  my fourth diet list from my nutritionist:

 Breakfast (7.00-8.00)
    - 2 Slice of White Chesse (every slice is about a matchbox)
    - Tomatoe/Cucumber
    -5 Olives
    -1 Slice of Bread

Snack (10.00-11.00)
    -2 Walnuts

Lunch (12.00-13.00)
     -3 Meatballs= 2 Slim Chicken Breasts=1 Chicken Drumstick
     -Salad without oil
     -1 Glass of Ayran
      
Snack (14.30)
     - 2 Walnuts

Snack (16.30)
     -2 Rusks

Dinner (18.00-19.00)
     - 2 Ladle of Soup
     -Salad without oil
     -1 Glass of Ayran
          
Snack (21.00)
     - 2 Fruits

MEAT AND VEGETABLE MEAL RECIPE : CAULIFLOWER

Ingredients:

1 kg Cauliflower
250 gr Ground Beef
1 Onion, chopped
1 Tablespoon of Tomato Sauce or 1 Tomato
2 Tablespoon of Olive oil
3 Glass of Water
1 Dessert spoon of Salt

Put olive oil and onions in a pot and braise them till the onions turn light brown. Then add ground beef and let it cook a few minutes until no meat water is left. After that add tomato sauce/tomato and cook 5 minutes more. Finally add chopped cauliflower, salt and 3 glass of hot water. Let it cook until the water becomes less and culiflowers get soften.

SOUP RECIPE 1: GREEN LENTIL

You'll see a couple of times that i had soup on my diet so here is the recipe of one of my favorites.

Ingredients:

1 Cup of Green (French) Lentil
1 Large Onion (chopped)
1 Tablespoon of Olive Oil
2 Cloves of garlic (sliced thin)
1 Tomato (chopped)
3-4 Cups of Hot Water
1 Dessert spoon of salt
1 Dessert spoon of  Red Pepper
1 Tablespoon of Dried Mint

First of all,boil the lentils. In another pot; put olive oil and onions and braise them till the onions turn light brown. Than add all the other ingredients accept lentil and let them braise a few minutes while mixing. After that, add this part of the soup into the lentil pot and keep on cooking. Let them boil about 10 minutes and your soup is ready. If you mix it with your hand blender, your soup will have a great consistency.

MAKE YOURSELF A CUP OF DELICIOUS GREEN TEA

         I wrote you before that my nutritionist suggested me to drink 5 cups of green tea a day. I can't make it that much but i have 2 at least. We all know the benefits of green tea so i'm not planning to quit drinking it after i've lost all my extra weight, i hope you don't too. I don't lik the taste of it so i add some other herbs. Here is how i make it:
For one cup;
-1 Cinnamon stick
-3-4 Cloves
-1 Dessert Spoon of Green Tea
-Boiled water
 Put the herbs first and add the water. Wait 5 minutes for it to brew and you have a cup of delicious green tea. Enjoy it.

MY DIET LIST 3

            Here is  my third diet list from my nutritionist:

 Breakfast (7.00-8.00)
    - 2 Slice of White Chesse (every slice is about a matchbox)
    - Tomatoe/Cucumber
     -2 Slice of Bread

Snack (10.00-11.00)
    -2 Walnuts

Lunch (12.00-13.00)
     -3 Ladle of Soup
     -Salad without oil
     -1 Glass of Ayran
      
Snack (14.30)
     - 1 Fruit

Snack (16.30)
     -2 Rusks

Dinner (18.00-19.00)
     - 6 Tablespoon of Vegetable Meal
     -Salad without oil
     -1 Glass of Ayran
     -1 Slice of Bread
     
Snack (21.00)
     - 2 Fruits

As you see 8 tablespoon of meal become 6, it's getting less. For lunch, i had only soup which took a couple of days to get used to because obviously you don't feel like you'r full. At these times i ate lots of salad, actully not even salad, i ate lettuce. It's quite filling and delicicous. I eat almost one whole or half sometimes. Fortunately it has a very little calori. Also if i feel so hungry at the snack times, i eat lettuce too. After having this list , i've lost 1,5 kg. I was expecting more because i had an appointment not after 10 days but 20 days. I thought "what can  happen if i don't go every 10 days, i'm still having a diet" right? So after 20 days i was expecting to have lost at least 3 kg.  But the nutritionist explained that; our bodies get used to the system in the end of 15 days, so we need do change the diet. What she does is; she gives a diet of containing less calories than before. I haven't notice that of course, i never calculated the calories.

VEGETABLE MEAL RECIPE 1: LEEK

Ingredients:

1 bunch of leek, washed and cut into pieces
2 carrots, sliced in circular shapes
1 onion, chopped
1 tablespoon of tomato sauce or 1 tomato (optional)
½ cup rice, washed and drained
1 ½ cup hot water
2 tablespoon of olive oil
1/2 tablespoon of salt
1 sugar
1/2 lemon's juice

Put olive oil and onions in a pot and braise them till the onions turn light brown. Then add tomato paste (optional), sliced carrots and chopped leeks. Cook them over medium heat for 3-4 minutes, mixing occasionally. Add hot water, salt, sugar,lemon juice and mix again. Finally put the rice on top and don't mix.Cook till rice becomes soft, for about 30-40 minutes over low heat.

This meal contains carrot as you see but it is forbidden on my diet. I always leave the carrots in the my dish unfortunately but my parents don't mind eating them too. Leek has a flavour a little similar to onion so i prefer eating it with meat. Or sometimes we cook it with chicken but this one is the original recipe. In the end, it's up to your taste and imagination.

AYRAN: A VERY HEALTHY AND FILLING TURKISH DRINK

                           This is the drink that you see in my diet lists all the time. It's made of yoghurt. You can easily make it at home. For a glass of ayran; put 2 tablespoon of yoghurt and a glass of water in the mixer and simply mix it. The original has also salt but i don't add it since i'm on a diet. I suggest you to try before adding salt, than add as much as you like. If you don't have a mixer, put the same ingredients in a jar. First mix the yoghurt with a fork than close the cap and shake it. It may not be as foamy as you see here at the picture but it surely tastes delicious. We have this drink with meals, especially the ones that contains meat.

MY DIET LIST 2

   

   
Here is  my second diet list from my nutritionist:

 Breakfast (7.00-8.00)
    - 1 Slice of White Chesse (every slice is about a matchbox)
    - Tomatoe/Cucumber
    -1 Egg
    -5 Olives
    -2 Slice of Bread

Snack (10.00-11.00)
    -2 Walnuts

Lunch (12.00-13.00)
     -6 Tablespoon of Vegetable Meal with Meat
     -Salad without oil
     -1 Glass of Yogurt
     
Snack (14.30)
     - 1 Fruit
 
Snack (16.30)
     -2 Fruits

Dinner (18.00-19.00)
     - 8 Tablespoon of Vegetable Meal
     -Salad without oil
     -1 Glass of Yoghurt
    
Snack (21.00)
     - 2 Fruits

As you can see my nutritionist made a big change after my first 10 days. It seems that she expects me to loose 1.5-2 kg in this period. So i did! After the 10 days of this list i've lost 1,9 kg which was great for me. I said " if i go this fast, i will be loosing almost 6 kg ia month!" But she said "don't expect so much, it doesn't go in the same way always", she was right.

FRUIT PORTIONS OF MY DIET

 

             I used to eat fruit as much as i want, who thinks this gift of nature can be harmful? But only if you eat more than enough of course, otherwise it is still a gift. Here are the portions:

1 Portion of Fruit:
Apple: 1 = 100 gr
Apricot: 3  =100 gr
Cherry: 10 = 70gr
Grapefruit: 1/2 = 125gr
Orange: 1 = 100gr
Mandarin: 1 = 90gr
Plum: 5 = 100gr
Strawberry: 10 = 120gr
Peach: 1 = 100gr
Pear: 1 = 100gr
Quince: 1/4 =80gr
Pomegranate: 1/2 =80gr
Melon: 1/8 = 200gr
Watermelon: 1/8 = 200gr
Dried Apricot: 3 = 20gr
Dried Plum: 5 = 20gr
Mulberry: 1/2 Glass = 60gr
Blackberry: 1/2 Glass = 90gr
Avocado: 1/2 = 150gr
Kiwi: 1 = 120gr

Juices:
Orange Juice: 1/2 Glass =100ml
Grapefruit Juice: 1/2 Glass = 100ml
Apple Juice: 1/3 Glass = 80ml
Cherry Juice: 1/3 Glass = 80ml
Pomegranate Juice: 1/3 Glass = 80ml

MY DIET LIST 1

     
Here is  my first diet list from my nutritionist:

 Breakfast (7.00-8.00)
    - 2 Slice of White Chesse (every slice is about a matchbox)
    - Tomatoe/Cucumber
    -1 Egg
    -5 Olives
    -2 Slice of Bread

Snack (10.00-11.00)
    -4 Walnuts

Lunch (12.00-13.00)
     -5 Meatballs=1 Big Fish=2 Chicken Drumsticks=1 Chicken Leg
     -Salad without oil
     -1 Glass of Yogurt
     -2 Slice of Bread

Snack (14.30)
     - 1 Fruit
  
Snack (16.30)
     - A Toast with Cheddar Cheese

Dinner (18.00-19.00)
     - 8 Tablespoon of Vegetable Meal
     -Salad without oil
     -1 Glass of Ayran
     -1 Slice of Bread

Snack (21.00)
     - 2 Fruits

All these seemed quite a lot to me since i didn't eat bread at all. I performed this diet for 10 days. When i went to the nutritionist she said the result wasn't good. I had lost only half kg. She also understood that she gave too much considering that i'm young, but it's up to my metabolism in the end.

Note: There maybe some different meals and drinks you'll notice in the list so you'd better consider that it's for Turkish cusine. But we have so many delicious things that i will share recepies with you also.
1 Fruit is actually  one portion and portions changes at each fruit. I will add my portion list soon.

LET'S BEGIN! (THINGS TO DO AND DON'T)

               

                
                     I wrote you about the meeting with the nutritionist. The thing is, she didn't just gave us a list and send us. There are things that she forbid us (i know forbidden thing is the one we always desire).
Some vegetables and fruits are surprisingly in the list. Here they are:
        -Nuts
        -Junk Food (obviously)
        -Sweets and sugar(not even in the tea or coffee) /She told us to use Canderele Green as the sweetener. It has Stevia extract and completely herbal.
        -Pastries
        -Drinks that contain asid (coke etc)
         -Alcohol
        -Sauces (ketchup,mayonnaise etc)
        -Fried Meals 
        - From the vegetables; potato, carrot, peas, corn
        -From the fruits; grape, banana, fig (also the dried of them)
Potato and corn were the ones that i wished wasn't in the list, anyway. The bread we eat must be whole grain.Whey you're cooking a meal, you have to use only olive oil, not other kinds.  If you drink tea, you have a limit of 5 cups,but if you drink coffee you have only one. She also suggested us to drink green tea a couple of cups a day. Finally we need to drink 3lt water every day and walk for 1 hour. The good thing is it doesn't matter if you walk fast or slow, just walk. And the most important thing is you must eat everything on time. The lists were not too bad actually(they got worse! -just kidding), my list even seemed too much for me because well, i know my metobolism more or less. I will share the lists with you, my mom's and mine. But please keep in mind that i'm not suggesting you to perform them. Every one of us have different metobolisms and maybe illnesses. I'll only put them as an example here. The best thing you could do would be finding a good nutritionist for yourself.

WHAT IS THE BIG DEAL ABOUT THIS NUTRITIONIST: MEETING

               

     
                   I must say that i'm not a big fan of nutritionists. In Turkey, they usually give you a list and send you home.I can make a list by myself if i try. A distant cousin of mine had lost almost 40 kg and my mother kept telling me about him. He was very happy with the resault and loved his nutritionist. This is very important actually, you can't easily trust someone in this area because everyday we hear about a new diet; don't eat this, eat only that bla bla... I never belived in those frauds; neither Atkins nor someone else. So i've decided to meet this lady. My mother was also overwaight; she was far more worse then me actually. She is 55 years old and gained nearly 30 kg after she quit smoking plus menopause. So we agreed to go and called for an appointment. The secretary told us to have these tests before we come and bring the results:
            -Blood glucose levels
            -Thyroid
            -Liver enzymes
            -Cholesterol
So we had the tests and got our results. There was nothing wrong with mine but mother had high cholesterol and hypothyroidism (that she already knew). I was first; nutritionist asked me to get on a strange scale with bare foot and hold the handles. As i've learned later it was a machine that calculates your body fat, muscle etc separately. She told me how much fat i had on each leg ,arm and belly. The result is i weighted 72kg, my height is 1.60 cm and my body feels like 35 years old! (she actually said so) My ideal weight would be 55kg so i didn't have a quite short way to go. She gave me my list and asked me to come after 10 days. For my mother; poor woman's body was feeling like a 70 years old and she had almost 30kg to loose (she is 1.50 cm/92kg).She also got her list and we took our way home. But before we go the nutritionist said;"you'll start tomarrow morrning, so have anything you want today" what a relief!

BEFORE GOING TO A NUTRITIONIST : CAN I DO IT BY MYSELF?

               

                   So i've learned these maian things from the documentaries:
   1-If you want to loose weight, you need to make cardio exercises which are; walking, running, swimming, bicycling etc. I chose walking since i couldn't run.
   2-Protein helps you to burn fat. I added a cup of yogurt to my lunch and dinner.
   3-Water helps fat burning. I've started drinking more water.
   4-You need to keep your metabolism in action. So i started eating something every 2 hours after the main courses (of course healthy things like an apple).
I minimazed consuming junk food, nuts,pasta, rice etc. and i stopped eating bread. I have a trading mill in the house so walking times were no problem. I couldn't run but i walked for 1 hour  as fast as i can 4-5 times a week. I must admit once a week i ate a chocolate or wafer, i couldn't stop myself . Everything was good in the beginning. I was having little difficulty at breathing after walking but having my madicine it was ok. Later it got worse; i could hardly breathe for days enthough i had my madicine a couple of times. It was near the end of month; i had lost 3 kg but there was no way for me to keep doing the excersise. I felt like i've lost another battle. It took a couple of months for me to get well again and find energy to start all over. Now i look back and think that was a good thing that happened bacause if hadn't fail that way, i would never learn eating the right way. As i always belive something bad always bring something good behind.

BEGINNING TO UNDERSTAND: WHAT IS GOOD FOR MY BODY

            

                 Years past and i gave and lost a couple of kgs but didn't have a big change. I was wearing large size (42) and eventhough i didn't feel myself beautiful i had excepted my body as it is. One of the biggest enemy of overweight women is of course fashion. A skinnny woman can wear anything she wants but i used to try everything and examine carefully if it made me look fat. After a while i got curious about the science of eating and excersise; how does it work, how does it effect our body... I thought to myself, if i can understand the system ,i can use it efficiently. So i've made many researchs and found very useful documentaries. Here are the  ones that i found and would strongly recomend you to watch (if you can):

           -The Truth About Food (BBC): This 6 episode documentary has basically changed my mind. Every episode is 1 hour long but you never get bored. The best thing about this documentary is they test everything and show you the resaults. It's science!
    
          -10 Things You Need To Know About Food (BBC): This is just one episode of 1 hour long journey. It is like a little summery of the one above but still has some different stories.

           -The Truth About Exercise (BBC): This is another gold mine for me, before you think "i should walk hours to burn calories", you might want to watch it.

          - Eat Fast And Live Longer (BBC): This one is about how fast food effects our  health and have some bad news for fast food lovers.

So after i've watched all these in a week, i've decided to use the knowlage. I'm not expecting you to go find all these documentaries and watch so i'll tell you what i've learned and did.

           

A BIG MISTAKE: STARVING INSTEAD OF A HEALTHY DIET

                 

              When started high school suddenly i become more obsessed about my look. There were girls everywhere making their hair, talking about boys etc, you know the classic teenagers. Son at my first year i told to myself no matter what i'm going to loose waight. And that was a true mistake. Of course you can't make a teenager understand what is good or healthy, they all live in their world as i did. So i came up with the idea of eating vey little and doing home exercises. Excercise is always healthy but what about eating very little? Thruth is, if i could go back in time i would say to that girl;" listen youung lady, you may have some overweight but at least you are healthy". What i did for 3 months is i ate like half slice of bread and a pinch of cheese in the morning, a table spoon of cooked vegetable in the afternoon and evevning, and maybe an apple as a snack. I got up at six everyday to do some exercise before going to school. You can imagine that i was starving but i was so dedicated that i didn't mind at all. My parents were of course worried about me. They talked to me, my aunt and others also tried to talk but nothing changed my mind. In the end of this three months i had lost nearly 18 kg. When people saw me they often thought that i was sick because i was looking so pale and under my eyes were black. And then i exploded emotionally. I cried for a day and finally agrred with my mother that this wasn't the right way. One of the irreversable effects of the diet was about my hormones, they didn't effect my body as they should be. To be clear my boobs didn't grow so much. Well, a doctor friend had worn me about the danger of this diet whan i was just in the growing period (15 years old). Another side effect was the bumerang syndrome; if you loose weight too fast you gain more. After the diet i was feeling like i can eat what i want and as much as i want. So i gained more fat and haven't lost any during highschool again.

EVERYTHING STARTS...

                  Hi and welcome to my blog. Since my childhood i've always been the fattest or politely the chubby one between the friends. One of the biggest  responsibles of this situation was that i have asthma. Well i know it doesn't sound like an important illness (of course it's not cancer) but it surely does effects one's life in a negative way. I wasn't able to run and play like other kids so you see why i couldn't burn my enrgy and calories. As i grow up i always felt bad about my body and how i look. Now i'm a 26 years old grown up woman and finally my life changed! How? It took a long journey of learning but in the end i've decided to get some serious help; go to nutritionist. Now i've lost 4kg in 1 month and still going on. After all the experinces i've had, i decided to share what i've learned and still learning. I know that loosing weight is not only women's problem now, it's a global issue. So if you are on the same way, join me. In the end, i hope my experiences would be helpful to you.