Food portions

I have regained my 1 lost kilo hehehe i think maybe because i sort of increase a bit of the food portions...1 thing i like about this diet is...

one slice of bread for example...can be replaced with.....(prepare for a longgg list)

1. a quater of yufka (filo pastry)
2. 1 small cup of Soup (any kind of soup)
3. Rice, pasta(makarnalar), bulgur, kuskus
-2 tablespoons if with oil or
- 3 tablespoons without any oil
4. Potatoes
- boiled (1 medium sized)
- as a dish (4 tablespoons)
-mashed (4 tablespoons)
5. Corn
-pop corn (1 glass)
-boiled ( 4 tablespoons = halfa corn)
6. Chessnut (kestane) -3
7. leblebi (kacang kuda) -half a glass
8. etimek (toasted bread) - 2
9. Grissini - 2
10. Galeta - 1
11. sweet biscuit - 2
12. salty biscuit - 2
13. diet biscuit - 4
14. simit (susamlı) - a quater
15. oats -2 tablespoons
16. corn flakes - 2 tablespoons
17. muesli -2 tablespoons

MEAT PORTİONS

This is one meat portion...which can be replaced with:

Red Meat
1. köfte (meatball) - 1
2. sliced meat - 1 tablespoon
3. pirzola, beefsteak, bonfile - 1 small size

White meat
1. chicken -1 egg size
2. turkey - 1 egg size
3. fish - 1egg size
4. mussels - 5
5. shripm (karides) - 5
6. lobster - 1 mediumsize

Şarkuteri (cant remember the translation in english)
1. sucuk - 4 thin slices
2. hot dog (sosis) - half
3. cocktail hot dog - 1
4. salam (salami) - 2 very thin slices
5. jambon - 1 slice

Cheeses (i wont translate their names coz i duno whether they exist anywhere outside turkey)
1. beyaz peynir - 1 kibrit kutusu büyüklüğunde
2. labne peynir -1 kibrit kutusu büyüklüğunde
3. dil peynir - 1 kibrit kutusu büyüklüğunde
4. lor peynir - yarım çay bardağı
5. gravyer peynir -1 kibrit kutusu büyüklüğunde
6. tulumpeynir - 1 yemek kaşığı
7. taze kaşar peynir 1 incidilim
8. eski kaşar peynir - yarım kibrit kutusu büyüklüğunde
9. karper üçgen peynir - 1 adet

Fruit Portions

This is for one portion...

1. apple - 1 smallsize
2. pear - 1smll size
3. orange - 1 medium size
4. Tangerine -2 small size
5. Greyfruit - half medium size
6. lemon - 1 mediumsize
7. banana - 1 small sizeor half big size
8. kiwi - 1 medium size
9. pineapple - 1 thin slice
10. Quinches (ayva) - a quater of medium sizedone)
11. pomogranate - half
12. grapes -15
13. malta eriği - 6
14. apricot -3
15. fresh fig -1
16. Sweet cherries -12
17. Sour cherries - 14
18. red plum -6
19. green plum -10
20. düt -15
21. blackberries -20
22. strawberry -6
23. peach- 1 medium size
24. watermelon -1thin slice
25. honeydew - 1 thin slice

DRied Fruits
1. dried apricot -4
2. dried fig -1
3. dried plum - 5
4. dried grape (raisins) - 1 tablespoon
5. Hurma (dates) -5adet

Fresh Squeezed juice
1. orange juice - half a glass
2. greyfruit juice - half a glass
3. apple juice - half a glass
4. grape juice - a quater glass
5. cherry juice - half a glass
6. pomogranate juice - half a glass
7. carrot juice - 1 glass


so u see..instead of just eating the boring.. meat, slices of bread n fruit..u can interchange them tomake a variety... hence u wont feel bored eating the samething everyday..this diet is quite flexible..the problem is... even though i follow the diet... i tend to expand the portions a little bit... hmmmm...