With the end of the prohibitions, long-awaited family reunions and relaxing holidays will be possible with a long holiday. Of course, this combination will bring delicious food with it. Specialist Dietitian and Clinical Psychologist Merve Öz from Yeditepe University Koşuyolu Hospital said that it may be possible to turn the holiday period into an opportunity to lose the weight we gained during the pandemic period or to control the weight.  Dr. Öz listed the things to be considered as follows…

Eat Roasted Meals and Livers Instead of Breakfast

Yeditepe University Kosuyolu Hospital Specialist Dietician Merve Öz pointed out that it is a tradition to consume roasted meat for breakfast at Eid al-Adha, but it is not very healthy. Instead, remember that it is necessary to start the day with a hearty and light breakfast, “For breakfast, light foods such as eggs, cheese, olives, plenty of greens, tomatoes, cucumbers, and avocados can be preferred. It is also necessary to avoid processed foods such as salami, and sausage and simple carbohydrates such as pastry and jam.”

Pay Attention to Portion Control!

Especially during the holidays and when you come together at crowded tables, long-lasting food tables can be as dangerous in terms of weight gain as they are enjoyable. Dietician Merve Öz said:

“If the portion control is not done at the long-lasting tables, it is tried to be unaware of what is lost with the conversation after a while. To prevent this, first determine the amount of food you will eat in advance and put the amount you have determined on your plate. Also, try to eat slowly when possible and chew food a lot. Since the signal to our brain goes off after 20 minutes, to complete this period; chat at dinner, often put the spoonful of fork out of your hand, use a knife while eating, use the fork as a spoonful, and do not fill it too much. "

Eating Salad with Meat Is A Must!

These days, when the effect of heat is much higher, excessive fatty, salty, and heavy meals may be harmful to general health. Dietician Merve Öz said, “Prefer your meals to be baked, boiled, and grilled. Eat vegetables and legumes that are high in fiber instead of foods that are too fatty, too salty, pasty, and therefore calorie-dense. Keep your table as far away as possible from high-carb foods such as pastries, desserts, and stuffed foods. And be sure to eat the meat with the salad.”

Drink Water After Tea and Coffee 

Explaining that water consumption is one of the indispensable factors for losing weight and controlling weight, Specialist Dietician Merve Öz stated: “Since the need for fluid will increase with sweating, try to consume enough water. Remember that thirst is an alarm that indicates an increased need for water. Don does not wait to get thirsty to drink water. Also, try to drink water before meals and after drinks such as coffee and tea.”

Do Exercise, Swim

Reminding that it will be easier to lose weight because exercise increases the calories spent, Dietician Merve Öz said, “Weight loss or weight gain is due to the imbalance between the calories you take and the calories you spend. If the calories you spend are more than the calories you take in, you lose weight. If you consume too many calories and spend too little, you will gain weight. Therefore, try to turn the holiday into an opportunity and move as much as possible.  If you do not have any obstacles to walk, try to walk at least 30 minutes a day or swim if you can.”

Fruit or Ice Cream Instead of Syrupy Dessert 

Yeditepe University Kosuyolu Hospital Dietician and Clinical Psychologist Merve Öz said that fruit or ice cream may be preferred instead of syrupy desserts with more calories and a higher glycemic index. Stating that healthy and low-calorie beverages can be preferred instead of sugary and acidic beverages, Specialist Dietician Merve Öz gave 3 different recipes for healthy and cold drinks.

1- White Tea with Lemon

Ingredients:

• 2 tablespoons of white tea (if there is no white tea, you can use it in green tea)
• 1 liter of cold water
• A pinch of basil
• Cinnamon stick
• Ice

Preparation: Boil 1 cup of water with cinnamon for 10 minutes. Pour the boiling water over the white tea and basil, and brew for an average of 10 minutes. Discard the white tea and ice cubes brewed in the jug. Then add cold water to it. You can add mint if you want.

2- Cold Drink With Soda

Ingredients:

• 2 bottles of plain mineral water 
• 2 medium-sized lemons
• 2 medium-sized cucumbers
• Ice
• A pinch of basil or peppermint
• Walnut-sized wet ginger

Preparation: Add 2  lemons, cucumber slices, and ice squeezed into mineral water. Divide and add fresh basil (one of the three is preferable) and walnut-sized wet ginger into small pieces.

Note: If you have a blood pressure problem, do not consume this cold tea because it contains soda. Even if your blood pressure is under control, prepare the recipe using 1 soda.

3- Ayran with Soda

Ingredients:

• 1 bottle of plain mineral water
• 1 cup cold water
• 1 large-sized lemon
• Salt (add with the tip of your finger)
• 5 tablespoons of yogurt
• Mint
• Ice

Preparation: First, take the yogurt in a bowl and whisk it with soda and water. Add the lemon, salt, and mint.

Note: If you have a blood pressure problem, do not consume this cold tea because it contains soda. Even if your blood pressure is under control, prepare the recipe using 1 soda.

Press Coverage: haberturk | cnnturk | sabah | gazetevatan | newspaper | Halk54 | haberler