Healthy diet list ALTINBAŞ UNIVERSITY MEDICAL PARK BAHÇELİEVLER NUTRITION AND DIET DYT. REVIEW ÇAVUŞ
With the development of technology, the increasing immobile life and the wrong eating habits lead to obesity which is one of the most important health problems of today. Obesity, which forms the basis of metabolic diseases such as diabetes, high cholesterol, stomach and intestinal diseases, cardiovascular diseases, kidney diseases, thyroid disorders and insulin resistance, can lead to death if not treated. The most effective method for the treatment of obesity is a personalized diet program and appropriate physical activity. It is much easier and lasting to lose weight with a healthy diet list aimed at changing the bad eating habits and changing the person's lifestyle. Altınbaş University Medical Park Hospital Hospital Dyt. Gözdenur Sergeant informs about healthy diet list.
How should a healthy diet list be?
It is of great importance to have adequate and balanced nutrients in the nutrition program which aims to lose weight. A healthy diet list should contain all the nutrient groups that make up the body building stones such as carbohydrates, proteins, fats, vitamins and minerals and provide the body with the calories needed. Most importantly, the prepared diet list should be flexible. The list can be varied without being dependent on a single nutrient, thus ensuring the sustainability of the diet by avoiding the boredom of the diet. The diet list, prepared by evaluating factors such as gender, age, eating habits, financial situation, working conditions of the person who decided to lose weight, makes it easier to reach the targeted weight. Listed in the list of dishes can be easily prepared and practical, to appeal to the taste of the person and be accessible in terms of the applicability of the diet is important. In healthy weight loss programs where balance and diversity are important, the food groups used for calories needed can be consumed by distributing them on certain days of the week.
Paleo diet philosophy
Paleo diet is a diet plan that focuses on eating food with little or no treatment. The Paleo diet advocates the idea that there should be an eating plan as the people living 10,000 years ago. The first book by Loren Cordion, Paleo diet book. Dr. It was translated into Turkish as m Stone Age Diet Ahmet by Ahmet Aydın. This type of nutrition is called le Stone Age Diet-,-Primitive Diet ”and el Av-Avci Diet
Foods that are appropriate and prohibited to Paleo diet
Foods that are appropriate and prohibited to Paleo diet Whole grain foods are forbidden. Unprocessed pulses should not be consumed if possible. Seed oils (sunflower, canola, corn extract, cotton oil) prohibited. Natural dairy products (kefir, cheese, yogurt) should not be consumed if possible. Eggs (Village eggs should preferably be consumed. If there is no risk of infection at the rate of 1-4 per day, they should be cooked from the shelf, if they cannot be renewed from the shelf, they should be boiled.) Consumption of raw eggs causes B12 deficiency and infection problems. Therefore, you should not consume raw eggs. Crustacean nuts can be eaten as salt-free and unprocessed walnuts, hazelnuts, almonds, pumpkin seeds, pistachios. Fruits with a high sugar content (apricot, peach, grape, banana) are forbidden. Fruits with a small amount of sugar can be eaten in a limited amount. Although coffee is not completely prohibited, the roasted beans should be used. Energy drinks, refined juices, bread prohibited.
FIRST DAY Breakfast: One slice of toast (whole wheat), 2 tablespoons of peanut butter, half of grapefruit and a cup of tea or coffee. Lunch: A slice of toast, half a cup of tuna and a cup of tea or coffee. Evening: Boiling water or steamed 85 gr. meat, a bowl of green beans, a half of a banana, an apple and a glass of vanilla ice cream.
KEFIR DIET PROHIBITIONS: Potatoes, peas, bananas, watermelons, melons, tarhana, lentils, bread, bakery foods, sweets and sugar.
1 WEEK While you are hungry, 2 glasses of kefir are consumed in the sun. Breakfast, lunch and dinner should not be consumed food, except everything can be consumed. In the evening your main meals are preferred one day a day fish, a day salad, a day meat, fish. Kefir diet, acidic drinks and juice are forbidden. Nothing will be eaten after 8:00 p. M.
2 WEEKS Eat 2 cups of kefir on an empty stomach. You can eat it at breakfast, except for food, but you want to take care to get up. Never consume sugar. For 1 cup of kefir 30 minutes before lunch and dinner. In the evenings, choose salad and meat and chicken. (While performing the 2-day diet alternately, it will make your work easier to walk at least 30 minutes.)
So how is the potato diet done?
FIRST 3 DAYS: 2 medium in the morning, 2 medium in the afternoon and 3 medium boiled potatoes in the evening are consumed. DAY 4: 1 apple and 2 mandarins in the morning, 2 medium sized potatoes in the morning, 2 grills in the evening or boiled chicken grilled, 1 teaspoon oil is prepared using a green salad. 5. DAY: 1 apple and 2 mandarins in the morning, 1 apple and 2 mandarins, 2 portions of grilled fish in the evening or a mixed salad with salad (1 teaspoon oil) is consumed. 6th DAY: 1 apple and 2 mandarins in the morning, 1 apple and 2 mandarins, 2 portions of grilled fish or tenderloin with meat and 1 salad with mixed salad (1 teaspoon oil) are consumed. DAY 7: 1 apple and 2 mandarins in the morning, 1 teaspoon of potato salad prepared using no oil, 3 eggs and green salad without oil in the evening pan is consumed. With this diet that increases the rate of metabolism, it may be possible to lose 5 pounds a week.
So how is the potato diet done?
MONDAY Breakfast: 2 tablespoons lean labne cheese, 1 slice whole wheat bread, tomato, cucumber Snack: 2 dried apricots and 2 walnuts Lunch: 1 cup boiled pasta, 1 teaspoon olive oil, 30 g lean white cheese Snack: 1 box of non-fat yogurt Dinner: 200 gr. grilled fish or 150 gr chicken grill, salad Snack: 1 mandarin and 1 orange TUESDAY Breakfast: 1 menemen with plenty of vegetables, 1 slices of whole wheat bread, tomato, cucumber, green pepper, 5 pieces olives Snacks: 1 kiwi or 1 apple Lunch: 80 gr diet tuna, 1 slice of bread, salad Snack: 1 slice of cheese, 2 whole wheat grissini Dinner: 1 piece of low-fat pumpkin stuffing (instead of rice becomes a better choice of bulgur), salad, yogurt in 1 bowl Snack: Half a pomegranate WEDNESDAY Breakfast: 1 finger low-fat tongue cheese, 1 slice of whole wheat bread, tomato, cucumber, parsley, green pepper Snack: Half-package diet biscuits Lunch: 1 bowl of lentil soup, 1 plate of ground beef, 1 bowl of yoghurt, salad Snack: Half banana, 10 pieces of nuts Dinner: 150 g of grilled chicken, salad, sauteed or boiled vegetables Snack: 1 kiwi and 1 apple THURSDAY Breakfast: Whole wheat lean toast, green pepper, tomato Snack: 2 tangerines Lunch: 1 dish of meatless vegetables, 1 slice of bread, salad, 200 g light yogurt Snack: 3-4 pieces of chestnut and 2 dried apricots Dinner: 5 tablespoons of bulgur pilaf, salad, steamed broccoli, oil-free yogurt with 1 bowl of cacik Snack: 1 orange FRIDAY Breakfast: 125 gr probiotic yogurt, 3 walnuts, 2 dried apricots Snack: 1 kiwi or 1 apple Lunch: 1 bowl of lentil soup, salad, 150 gr grilled meat or meatballs Snack: Half bagel, 2 light cheese Dinner: 6 tablespoons of low-fat vegetable dinner, 1 slice of bread, 200 gr yoghurt, salad Snack: 1 apple or 1 orange.
SATURDAY Breakfast: Half bagel, green pepper, tomato, 50 gr low fat cheddar Snack: 2 dried apricots Lunch: Salad, 50 g white cheese, 2 tablespoons corn Snack: 1 apple, 2 walnuts Dinner: 150 g grilled meatballs, salad, 4 tablespoons Snack: 2 tangerines MARKET Breakfast: 1 egg, 1 slice of whole wheat bread, tomato, cucumber, 5 pieces of olives, 1 slice of low-fat cheese Snacks. 1 tangerine Lunch: Milky coffee and 1 slice of fat-free cake or 1 bowl of milk dessert Snack: 1 apple, 1 mandarin Dinner: 6 tablespoons of minced meat, 1 bowl of yogurt, salad Snack: 1 pear Protection program In the conservation program that you will apply after the diet, you should eat enough nutrients in every food group and feed them in a sufficient and balanced rate every day. However, you need to increase the daily amounts slightly and prevent the formation of energy deficit. In this way, you will not lose weight, you will remain at the same weight. You can add sweet milk to your diet program for 1-2 days a week, if you are exercising, you can increase your calorie intake a little more.
First day: Breakfast: 2 slices of wholemeal bread (can consume rye, sour lean bread), 1 slices of salt-free feta cheese, 5-6 pieces of unsalted olives, 1 tablespoon olive oil, plenty of cucumbers, tomatoes and greens. Lunch: Green salad with olive oil and 1 slice of bran bread Evening: Vegetable meal with olive oil + half-fat yogurt + salad Snack: Fruit + semi-fat milk + raw almonds (raw nuts, walnuts, cashews, etc.) 2 days: Breakfast: 2 slices of white cheese + 1 slice of wholemeal bread + 5-6 olives, plenty of cucumbers and tomatoes. Lunch: Baked grilled vegetables + Whole wheat flour or wholegrain, with a sauce prepared with olive oil, 3-4 tablespoons of pasta + Ayran Evening: Olive oil legumes + half a fat yogurt + low olive oil salad Snack: Fruit + semi-fat milk + raw almonds (raw nuts, walnuts, cashews, etc.) 3 days: Breakfast: Half a fat yogurt + 3 spoons oatmeal + one serving of fresh fruit Lunch: Cheese, avocado salad + whole wheat bread + buttermilk Evening: Grilled fish + salad with plenty of greens Snack: Fruit + semi-fat milk + raw almonds (raw nuts, walnuts, cashews, etc.) 4 days: Breakfast: Salted white cheese, omelet cooked in olive oil + 5-6 olives + 1 slice of bran bread + foliage Lunch: Olive oil legumes + Half-fat yogurt + Salad Evening: Vegetable meal with olive oil + Buckwheat rice + Ayran or half a fat yogurt Snack: Fruit + semi-fat milk + raw almonds (raw nuts, walnuts, cashews, etc.) 5 days: Breakfast: 2 tablespoons of curd cheese + 3 pieces of walnut + 1 slice of bran bread + plenty of cucumbers, tomatoes and greens Lunch: Boiled lentil salad + buttermilk Evening: Vegetable meal with olive oil + salad + bran bread Snack: Fruit + semi-fat milk + raw almonds (raw nuts, walnuts, cashews, etc.)
Breakfast 1 slice of whole wheat bread 2 tablespoons lean labne cheese 3 pieces of walnut Tomato, green pepper, parsley Tea without sugar Call Me 2 pieces of dried apricots Lunch Grilled chicken 1 cup cacchis or buttermilk Green salad (1 teaspoon with olive oil) 1 slice of whole wheat bread Call Me 1 small pear (with plenty of cinnamon) 10 pieces of salt-free almonds Dinner Grilled fish (180-200 gr.) 4 pcs steamed asparagus steamed Arugula and green salad (with 1 teaspoon olive oil) Call Me Half a banana 10 pieces of fresh almonds
Breakfast 1 slice of full rye bread 50 gr. curd cheese 1 teaspoon of olive oil, oregano, chili, fresh basil Tomato, green pepper, parsley Tea without sugar Call Me 1 apple (with plenty of cinnamon) 2 pieces of walnuts Lunch 4 tablespoons of boiled chickpeas Chickpea salad * (The recipe is below) 1 slice of full rye bread Call Me 1 slice of cheese 2 whole wheat grissini 5 pieces of green olives Dinner 4 pieces of grilled meatballs 3 tablespoons of bulgur pilaf Teak or buttermilk Call Me 1 kiwi 10 pcs nuts Salad Recipe Soak the chickpeas one day in advance and boil the next day. Mix all the greens, tomatoes, dry mint and thyme with a large bowl of salad prepared. Add 4 tablespoons of boiled chickpeas and 2 teaspoons of olive oil.
Breakfast 1 slice of whole wheat bread 1 slice of low-fat white cheese 2 full walnuts Tomato, green pepper, parsley Tea without sugar Call Me 10 pcs nuts 2 pieces of dried apricots Lunch 2 large bowl of conscience soup * (The recipe is below) 1 slice of low-fat white cheese Shepherd salad (1 teaspoon with olive oil) Call Me 1 bowl of fat-free yogurt 1 teaspoon of flaxseed 1 tablespoon of raisins Dinner Grilled fish 4 tablespoons of olive oil Plenty of green or shepherd's salad Call Me 1 kiwi 2 thin slices of pineapple Luncheon Conscience Soup Recipe 2 pieces of zucchini, 2 onions and 2 pieces of tomato chop into small pieces. Cook by adding 1 tablespoon of bulgur, 1 tbsp olive oil, 3-4 cloves of garlic, paprika, dry mint, cumin, low salt and lemon. You can drink 1 large bowl.
Breakfast 4 tablespoons oatmeal 1 small yogurt Half of pear 2 pieces of whole walnut Call Me 10 pieces of dry blueberries 10 pieces of almond Lunch 2 artichokes (without garnish) 1 cup cacchis or buttermilk Shepherd salad (1 teaspoon with olive oil) 1 slice of full rye bread Call Me 1 slice of lean apple cake * (The recipe is below) Dinner Grilled chicken, steamed broccoli 4 tablespoons of vegetable bulgur rice Green salad (1 teaspoon with olive oil) Call Me 10 pcs strawberry 10 pieces of fresh almonds
Materials ½ tea cup brown sugar ½ tea cup light milk 1 piece of egg 1 cup of whole wheat flour ½ green tea 1 teaspoon of cinnamon 1 apple Half pack of baking powder Preparation Mix all ingredients after sugar and egg. Pour the ingredients into the greased cake pan. Bake at 40 ° C for 40 minutes.
Breakfast 1 egg yolk, 3 egg white with menemen 5-6 black olives (1 tsp with olive oil) 1 slice of bread Call Me 2 pieces of whole walnut 10 pieces of dry blueberries Lunch 1/4 pack of boiled pasta (olive oil, tomato sauce with basil) Green salad (1 teaspoon with olive oil) Call Me 1 cup milk or buttermilk 2 pieces of grissini or 3 dietary biscuits Dinner Spinach 1 bowl of yogurt Green salad (1 teaspoon with olive oil) Call Me Half a banana 10 pieces of fresh almonds 6 DAYS
Breakfast 1 slice of whole wheat bread 1 slice of low-fat white cheese 2 pieces of whole walnut Tomato, pepper, parsley Call Me 1 cup of buttermilk Lunch Salad with white cheese (1 teaspoon with olive oil) 1 slices of bran bread Call Me Half Bagel 1 slice of cheese Dinner 1 piece of bulgurlu zucchini stuffing 1 bowl of yogurt Green salad (1 teaspoon with olive oil) Call Me 1 apple 10 pieces of fresh almonds
Breakfast 2 slices of bran bread 1 slice of low-fat white cheese 5 pieces of olives (1 teaspoon with olive oil) Tomato, pepper, parsley 1 pcs boiled eggs Lunch 1 bowl of lentil soup 1 whole wheat grissini 1 handful of curd cheese Call Me 1 bowl of milk dessert Dinner Chicken saute 1 slice of bread Green salad (1 teaspoon with olive oil) Call Me 1 piece of pear 3 pieces of walnut