DIET: ISN'T IT BORING SOMETIMES...?

               Yes it is and neither nutritionists nor doctors woul tell you that. I've complited my 3rd mounth of being on a diet and i admit that i had ups and downs. It's always good in the beginning, you are focused on your diet and detirmined. But as time goes by, you might miss somethings...For me it wasn't the deicious big meals, fast food or popcorn, it was cakes of all kind. I'm very fond of sweets as you can guess. When you're ona a diet, you get your reward by loosing weight of course. But there were times that i couldn't resist. Whenever we visit our relatives, friends or they visit us, someone always brings a cake. So there i was sitting infront of my devil. First i didn't except even a tiny bite, but when everybody left and i was alone with it...It started with i bite, a slice and another one until it's finished. The thing is i didn't feel guilty at all. I've lost 8 kg in total. It may have been more if i didn't have this kind of weaknesses once in a while, but i rather have this way. Because the thing i'm afraid of most is after i have my ideal weight, eaiting too much of the things i missed. So whenever i really miss something (the one above was definitely an extraordinary situation) i have a small piece of it. But before that i calculate the calorie and eat it instead of something. This means sometimes being hungry for hours  when you consider that just a little piece of cake has the same calorie with my dinner,but i survive. I don't do it often of course, maybe once in 14 days. My nutritionist doesn't know about it, i'm sure she wouldn't approve. But we are human right? We can't just program ourselves to eat specific things, although it would be great.

MY DIET LIST 5

           
Here is  my fifth diet list from my nutritionist:

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

Snack (10.00-11.00)
    -1 Glass of Milk

Lunch (12.00-13.00)
     -5 Meatballs= 2 Slim Chicken Breasts=1 Chicken Drumstick
     -Salad without oil
     -1 Glass of Ayran
      
Snack (14.30)
     - 1 Fruit

Snack (16.30)
     -1 Fruit

Dinner (18.00-19.00)
     -3 Meatballs= 2 Slim Chicken Breasts=1 Chicken Drumstick
     -Salad without oil
     -1 Glass of Ayran
          
Snack (21.00)
     - 2 Fruits

Finally i had milk this time, although it doesn't fill much i love it. 

MAKE MY PLATE: A WEBSITE TO CREATE YOUR OWN LISTS

   This time i want to introduce to you a website that i've been using for a while; Make My Plate ( http://www.makemyplate.co/plator#/?d=05082013 ). I heard about this website on BBC first, it lets you to make your own plate. You can add almost whatever you want, name it and mark it on the calander. It also shows the nutritional values and tha calories of the things in your plate or the whole day's.  You need to sing up first, but it's simple and free. It's very useful if you want to keep tracking what you consume generally, enjoy.

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.