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Focus on permanent solutions, not seasonal, in the weight loss process. Here are some formulas for spending the summer months in Turkey in shape. If you say ‘summer has come, but I still haven’t lost weight’ don’t worry. During these months, you can easily get rid of excess weight by increasing your movement and making small changes in your diet.


Here are practical recommendations that will allow you to get into shape from our Turkish nutrition and diet expert.


Obesity is unfortunately a growing metabolic disease in the world. According to the latest data, obese individuals in our country have a rate of 30 percent. The pandemic process, which we have been experiencing for about 1.5 years, also seems to increase these rates. According to a study, weight gain was observed in 60 percent of people. Lack of physical activity, unbalanced and overeating at home are the most important causes of weight gain in this difficult process that we stay at home. But with the summer, the flurry of weight loss began. But instead of healthy weight loss methods, there are diets that are made without knowing whether it is unhealthy or appropriate to get fast results, unfortunately… as a result the balance of the metabolism deteriorates and it becomes easier to gain weight again.


The right diet or healthy eating program is the one that suits the person. You can determine this by examining your best Turkish doctor and, if necessary, evaluating your dietitian along with treatment. Programs suitable for special situations, such as gluten-free diets, ketogenic diets, work very well under the control of a dietitian.


To give general recommendations for those who do not have a specific condition; the most healthy we find is the Mediterranean diet recommended in nutrition guides.

Vegetables are our head Crown. We must consume colorful, diverse and abundant.

The size of summer fruits can escape too much, you need to be careful.

We must eat fibrous. In this regard, vegetables, fruits, as well as pulses, foods made with whole grains, crusts, unrefined flours are the main ones.

Reduce red meat, 2 servings a week is enough.

Increase your fish consumption.


Reduce fats and animal fats. Use olive oil.

Significantly reduce foods with high carbohydrate value, such as bread, rice, pasta.

Do not increase milk and dairy products above 1-2 servings per day.

Opt for probiotic and fermented foods.

Keep your dinners light.

Drink 2 liters of water per day. Water is very important for stimulating metabolism, replenishing cells and removing toxins. Mint, cinnamon, etc., which you can add to the water it can provide aroma for those who don’t like drinking water. But it’s not a potion that we can call a fat burner.


Focus on permanent, not seasonal, solutions in the weight loss process.

Burning excess body fat is best combined with nutrition and physical activity that is healthy and suitable for you. It is preferable to give 0.5 – 1.5 kg per week.

Choose a sport that you love and can continue as a sport. A 45-minute walk every day can help you lose weight.

You can try the method we call long hunger if it suits you to stimulate the metabolism. For example, from 20:00 in the evening to 12:00 the next day, stop eating outside of water, tea, Turkish coffee.


Ice cream: Pull the pre-sliced and frozen banana out of the robot. Continue to draw from the robot until it has a creamy structure, adding cocoa and honey. Finally, mix the walnuts in small pieces and consume them in the consistency of ice cream.

Cold herbal tea: Brew green tea and chamomile tea, cool. You can consume it by adding the juice of half a lemon and 1 teaspoon of honey. You can also add ice cubes if you want.


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President of Organ Transplant Center at MedicalPark Hospital Antalya

Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.

Physician's Resume:

Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.

Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.

In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.


Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.


Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .

Professional Members:

American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.


Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.
Medically Reviewed by Professor Doctor Alper Demirbaş
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