The Karatay diet recently spread in the Arab world, and it's also known as the Turkish diet, it has proven effective in helping many girls lose weight in a healthy way. One of the benefits is that it's easy to follow and doesn't include strange foods so you can stick to it for a long time, and in this article we'll get to know the Karatay diet in all its details.
Breakfast in the Karatay diet:
Breakfast is a main meal in your healthy diet, based on it you can organize the rest of the day's mealsYou can eat two boiled eggs, at least at breakfast to feel full for a long time. Breakfast also helps control your blood sugar level all day long, improves metabolism, and reduces fat storage in your body completely.
Steps to follow in Karatay diet:
- Drink at least 8 cups of water.
- Walk for 40 minutes every day.
- Avoid drinking soda.
- Cut down on the amount of salt added to food.
- Cook meals on low heat, for longer time.
- Don't eat food after 8 PM.
- Remove bread, potatoes, and rice from your meals.
- Eat nuts and walnuts.
- Eat fruit in moderation, and not every day.
- Eat meals at least every 5 hours.
Foods you can eat when following the Karatay diet:
The Karatay diet doesn’t rely on calories but on the quality of the food you eat. So let's look at the foods you can eat, like:
- Bulgur.
- Dried fruits like apricots and peaches.
- Pears, apples, mandarins, strawberries, plums, cherries, and oranges.
- Chicken.
- Eggs.
- Yogurt without preservatives or added sugar.
- Yogurt.
- Turkish coffee.
- Hazelnut oil, olive oil, and butter.
- All leafy greens.
- All non-starchy vegetables.
- Legumes.
- Red meats.
- Fish.
- Herbal tea.
Foods to avoid when following the Karatay diet:
Some foods are totally forbidden on this diet, and they are:
- Foods with added sugar like juices.
- Cooked carrots, potatoes, and rice.
- Grapes, watermelon, cantaloupe, and figs.
- Sausages and sodas.
- Diet drinks.
- Fruit yogurt.
Karatai diet and weight loss:
This plan helps a lot with weight loss. Some girls lost between 5 to 8 kilos in just two weeks. So, here’s a meal plan you can follow when doing the Karatai diet:
Breakfast list:
- One boiled egg or two eggs as an omelet.
- Olives.
- Slices of cottage cheese.
- Some walnuts and hazelnuts.
Lunch menu:
- A cup of yogurt.
- Vegetable dishes with olive oil.
- Green salad.
- You can replace lunch with a light meal.
Dinner menu:
- A bowl of yogurt.
- Grilled chicken or beef.
- Green salad with olive oil.
Pros and cons of the Carta diet:
This system relies on low carbs and high protein. It depends on natural foods and totally bans processed foods. Like any diet, it has some downsides, like it might raise your blood cholesterol. So, we'll look at all the pros and cons this diet has below.
Advantages of the Carta diet:
- This diet is easy to follow.
- You don’t feel hungry quickly.
- You don’t need to count calories.
- It helps detox your body.
- It solves many digestive system problems.
- It improves the pancreas function.
- It helps lose weight fast.
- It stops added sugar from your diet.
Drawbacks of the Carti diet:
- It can cause deficiency of some vitamins like vitamin B found in whole wheat bread and wheat bran.
- Some people can’t do it long because it’s low in carbs.
- It lowers fruit intake, which can lead to hair loss, dry skin, and brittle nails.
- It can cause an increase in triglycerides and cholesterol in the body because of eating a lot of fat.
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