You may have gained weight by overeating the delicious food and desserts on the holiday tables. Yeditepe University Kozyatağı Hospital Dietician and Phytotherapy Specialist Buket Ertaş made recommendations to shed excess weight with the 5-day diet list that she prepared. 

Potatoes Are Innocent If Consumed in a Balanced Way

Sometimes it may be necessary to diversify carbohydrate sources in order not to get bored or to surprise the body. Instead of 1 slice of bread, you can eat 1 small potato or 2 tablespoons of oats, or a quarter bagel.
Because bagel is one of the foods that can be consumed too much without realizing it, it is the riskiest alternative. Potatoes, on the other hand, contribute to cardiovascular health thanks to the amount of potassium they contain. As with any food, potato is an innocent vegetable if consumed in a balanced way. But its starch content can be risky for diabetic patients. It is rational to add potatoes to 1 meal a day, but it is unnecessary to add them to every meal.
Green lentil is a very rich food as it contains both carbohydrates and protein. Sometimes it makes sense to consume it with a small amount of salad instead of bread or rice.

Yogurt is Essential for Weight Control!

Prevention of constipation is important for weight control and overall health. So, yogurt is a smart alternative. In addition, linseed added to yogurt also provides support for bowel movements.
Fresh seasonal vegetables rich in vitamins offer a fresh start to the day. You can adjust the fruit portions with the fist size. Of course, this size also applies to fresh fruit. Dried fruits have more calories per unit. For example, the calories of 1 small apple and 1 dried fig are almost the same. Your preference should usually be fresh fruit.

Include light, low-calorie vegetables in your meals throughout the day. Zucchini is one of the best alternatives, especially in this period of summer. 

2-3 Spoons of Rice Instead of 1 Slice of Bread

Of course, it does not always have to be a classic breakfast with eggs. Sometimes you can increase the amount of bread with options such as toast or sandwiches and balance the calories. Here it is important to pay attention to the quality of the cheese and not to butter the bread. Adding lots of greens or cold cuts to your toast or sandwich will make you feel full.

If rice is consumed in a balanced way, it does not make you gain weight. 2-3 tablespoons of rice are equivalent to 1 slice of bread and 1 teaspoon of oil. If you are not gluten intolerant, bulgur pilaf is a bread replacement rich in B vitamins and containing plenty of fiber.

Sometimes It is Useful to Skip a Meal for Soup

Oatmeal supports immunity thanks to its beta-glucan content. It can be consumed instead of bread. In addition, raw or cooked vegetables without oil can also support satiety at every meal. Sometimes, passing some meals with a low-calorie soup helps digestion.

Light Products Is Not Necessary

Dairy products are interchangeable. But it is necessary to determine the portion sizes well. Instead of 1 bowl of tzatziki, you can consume 1 glass of ayran or 2 spoons of yogurt, or half a glass of kefir.

If you are not trying to lose weight due to excess fat, light products are usually not a necessity. If you follow a diet and lead an active life, full-fat dairy products contribute to weight control thanks to their conjugated linoleic acid content.

DAY 1

BREAKFAST:

• 1 boiled egg
• Lots of green salad with 1 boiled potato added 
• 1 cup of plain green tea

LUNCH:

• 1 large bowl of mixed vegetable soup with spices (except potatoes) 

DINNER:

• Spicy grilled chicken
• 1 bowl of salad
• 2 tablespoons of boiled green lentils on the salad

DAY 2

BREAKFAST:

• 4 tablespoons of plain Activia, 1 teaspoon of powdered linseed
• 1 portion of sliced fresh fruit (you can think of it as the size of a fist)
• 1 tablespoon of oatmeal, ground cinnamon

INTERMEDIATE MEAL:

• 1 cup of green tea

LUNCH:

• Homemade 4 grilled meatballs
• Roasted zucchini
• 1 bowl of yogurt

DINNER:

• 5 tablespoons of meatless green lentil meal
• 1 bowl of yogurt

DAY 3

BREAKFAST:

• Fat-free cheese toast
• Lots of cold cuts

LUNCH:

• 1 plate of homemade vegetable meal
• 4 tablespoons of bulgur pilaf
• 1 bowl of green salad

DINNER:

• Grilled medium-sized fish
• 1 bowl of rocket salad

DAY 4

BREAKFAST:

• Omelet with 2 eggs and 1 tablespoon of oatmeal
• 1 portion of fresh fruit

LUNCH:

• 1 bowl of vegetable soup (with added marrowbone broth)

DINNER:

• Palm-sized grilled meat
• 1 bowl of salad
• 3 tablespoons of boiled green lentils on the salad

DAY 5

BREAKFAST:

• 1 bowl of homemade yogurt (4 tablespoons), 1 teaspoon of powdered linseed
• 1 portion of fruit (fresh fruit)

LUNCH:

• Zucchini meal with minced meat
• 1 bowl of tzatziki
• 1 slice of brown bread

DINNER:

• Grilled chicken
• Roasted zucchini
• 2 spoons of yogurt