Healthy Meal Prep with Turkish Food | How I Lost 29 Lbs by Eating Delicious Food | Diet Meal Ideas
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- čas přidán 14. 07. 2024
- Have you ever thought you could shed pounds while eating delicious food? That's precisely what I did! (-29 pounds=-13.2kgs) In this video, I'll walk you through my journey and share some of my favorite meal prep techniques and diet-friendly recipes. Discover how Turkish food can be both satisfying and health-conscious, from hearty mains to light appetizers. Dive in and find inspiration for your next meal balanced with flavor.
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Ayranaşı: • Best COLD SOUP! 😍 Idea...
Mushroom Vegan Kokoreç: • Best Turkish Street Fo...
The Easiest Dessert in the World
* 3 frozen bananas, skin off and cut into large cubes
* 150 ml milk, 5 oz or yoghurt
* 1 tablespoon powdered cocoa
* 2 handfuls of peanuts, roughly chopped
* 4 squares of chocolate, 20 g, finely chopped
* 1 pinch of salt
1. Place the bananas, milk, cocoa and salt in a bowl and blend them with a hand blender until it gets a smooth consistency.
2. Melt the chocolate in bain-marie.
3. Pour half of the banana mixture into a bowl, then sprinkle 1 handful of peanuts randomly.
4. Pour the rest of the mixture. Top with peanuts and melted chocolate. You can also freeze it in portions.
“Karakılçık" Bulgur Pilaf
* 3 tablespoons olive oil
* 1 onion, chopped
* 2 cups karakılçık bulgur, any coarse bulgur works great
* 1 pinch of salt
* 1 pinche of black pepper
* 8-10 pickles, roughly chopped
1. Heat a large frying pan. Pour olive oil, then add the onion and bulgur, toss with a good pinch of salt on high heat until partially browned.
2. Add enough hot water to cover the bulgur, put the lid on and cook for 10-12 minutes until the water soaked. This time may take longer depending on the size of the bulgur. Add the pickles and turn off the heat and leave it to rest at least 15 minutes.
Fish Kokoreç
* 3 capia peppers, chopped or bell peppers
* 5 garlic cloves, chopped
* 3 tablespoons soy sauce
* 3 tablespoons olive oil
* 1 heaping tablespoon red pepper paste
* 600 g (4 pieces) skinless fillet of sea bream or sea bass
* 1 teaspoon of thyme
* 1 tablespoon of zahter
* 1 pack of tomato puree, 200 g
* 1 teaspoon cumin
* 1 teaspoon of chili pepper
* 1 teaspoon black pepper
* 5 sprigs fresh mint, chopped
1. Sauté the capia peppers with olive oil. Add garlic, pepper paste and mix them.
2. When the paste is cooked, place the fish fillets in the pan and continue cooking over high heat.
3. When the bottom side of the fish is slightly cooked, add zahter, thyme, cumin and chili peppers and turn the fish over.
4. As the fish cooks, start mincing and mixing the fish with a spatula.
5. Add tomato puree, soy sauce and mix.
6. Turn the heat off, add fresh mints and mix again.
Lentil Lavaş/Crepe
* 2 cups red lentil
* 1 cup yoghurt
* 4 eggs
* 2 packs of baking powder, 20 g
* 1 teaspoon salt
* 60 ml olive oil
1. Wash the lentils well and soak in water for at least 4 hours, preferably overnight, for them to expand and soften.
2. Sieve the lentils and add in the food processor. Pulse until it becomes a puree.
3. Transfer some pureed lentil to a bowl then add the yoghurt, eggs, baking powder, salt, and olive oil into the processor. If your food processor is big enough to mix all ingredients there is no need to take out some of the lentil puree.
4. Mix all ingredients (including the puree in the bowl) in the food processor and pulse until everything is smooth.
5. Oil the pan with olive oil and pour 1 scoop of the mixture. Cook both sides until slightly browned.
6. You can put any ingredient into the lentil crepe and wrap them! Wrap with hummus, airfried veggies, coriander/ parsley, pickles, cucumber, sesame, nigella seeds is just perfect.
Hummus: • THE BEST HUMMUS Recipe...
For the beetroot hummus, add in pickled or boiled beetroot while pulsing.
Air-fried Vegetables
* 1 eggplant, diced
* 1 zucchini, diced
* 1 carrot, diced
* 1 red onion, diced
* 2 red peppers or bell pepper, diced
* 1 tablespoon curry powder, any curry you love is great
* 1 teaspoon salt
* A pinch of red pepper flakes
* 2 handfuls cooked or canned chickpeas.
* 2 tablespoons olive oil
1. Mix all ingredients in a bowl. Air fry at 2000 C (3900 F) for 18-20 minutes. - Zábava
Two summers ago I spent 6 weeks in Turkey. I ate anything I wanted. At the time I didn't know I was type 2 diabetic. I lost 10 lbs and never felt better. Later I discovered that my weight loss was due to not getting any insulin. I think I felt so good because my diet was so low in sugar. By the way Turkish food is so good particularly away from the big cities.
I have lost 56 pound in the last 14 weeks. I've eaten really well, including many recipes from this channel.
Burak - 35!! Such a baby!! You're barely an adult, lol. You seem to have such a warm and upbeat spirit! It's so wonderful to see the progress you've made. Keep up the great work!!
I love you guys! I sometimes watch your show not to learn new recipe, but just to enjoy your energy. There is soooo much happiness, it's hard not to smile when going thru the episode - and I'm very grateful for that. Congrats Burak! Thank you for inspiration!
Thank you thank you😍😍 ıt means a lot to us
Burak
I agree ; healthy, happy, positive energy.
That is so true! ❤ to both of you!
Yes! They keep me company and fill my day with happiness! Even boring chores become joyful when they’re in my living room.
Congratulations. Loosing weight is a project. Since I started preparing Refika's recipes it is working for me. I am diabetic type 2. One of my favorite is the lentil salad and ,vegetarian, protein recipes and the refreshing drinks. I was bored drinking water but her refreshing drinks. My friends asked my where do I buy these drinks and I give them your website and they love her recipes and yes I am loosing weight. My exercise is ballroom dancing and belly dance. Thank you and I love you all.
Dancing is the best exercise for sure!
Burak
Bravo Burak! I made the same diet. Only eating twice a day, most oriental food (Turkish, Iranian, Lebanese) I lost 18 kg. It really works. ;-)
Wow! So so proud of you Burak!! 🎉🎉🎉 Thank you for sharing, it helps all of us so much! We are cheering you on! 👏🏼👏🏼 I too am trying to loose weight, I am now at 8.3 kg lost and doing it eating lots of Mediterranean/Middle eastern foods I love so much, internment fasting, no sugars and this channel has helped with as I have used SO many of the recipes here to help me! So HUGE thanks to you all. Much love!! Keep going strong! We are all here for each other!! 👏🏼👏🏼👏🏼
My diets are three parts. 1 - Count calories. Eat 500 - 1000 fewer calories than I burn, every day. This results in 1 to 2 lbs weight loss per week (1/2 - 1 kg). 2 - Nutrition. Eat balanced, healthy meals. 3 - Exercise. Add a daily/weekly exercise plan. I do these in stages ... calorie counting for a few weeks, then pay attention to nutrition. After a few more weeks start the exercise. I lost 50 lbs this way (23 kg) and have more or less kept it off for 10 years. I spent two months in Istanbul recently, and another two months traveling so I have 6 or 7 kg to take off ... but usually I maintain my weight. Bottom line is that you need to find what works for you and do it! Great job, Burak!
I like this video style, feels cozy! Good stuff Burak, losing weight is definitely not easy so props to you.
😍😍
This is inspiring! Stick with us, Burak.
😍😍thank you! I will for sure
The exercise montage at the end had me laughing out loud! So relatable. I appreciate your willingness to share your personal story with us.
Good for you and your health-you look great and happy! Keep it up and keep posting-very encouraging! I've been to Turkey 5 times and always lose weight due to walking. And love the food your channel is showing
That weight loss is wonderful, congratulations.
I am 65 and I have had struggled with my weight as well. One thing that helps me and may help you is putting a small salad of mostly lettuces in a small bowl with a tasty homemade dressing, like a very thin tahini. It should be about the size of your two fists, but that addition puts bulk in your stomach, as well as nutrients so that you eat a little less.
Clever. Will tey that. Cabbage works as well i guess
Burak
Whatever you enjoy and will not be tired of. Sometimes, it's good to change from week to week, either the greens or the dressing.
Congratulations Burak for reaching your goal! Making lasting changes for better health is always a great thing. And congratulations on your new fur baby 🐕❤ I'd say that is one of the best accountabilities not only for walking but for all they joy they can bring! Keep us posted on your progress, you may have just inspired someone else to start their journey.
I am absolutely all about cutting yourself a slack and not being too strickt. Hormonal balances are super important when keeping one’s weight. I am not too much of a sportive person but am always slender because: intermittent fasting and hormonal harmony:) sending you my super best wishes 🫶
🎉Congratulations🎉 I am very excited to see you incorporate exercise. Diet first is the right way. I'm rooting for you. ❤
This was delightful👌The charming Burak sharing his weight loss journey is very inspiring. The simplicity of his approach makes it seem attainable for those intimidated by conventional diets. You look fabulous and healthy, Burak❣️It is also nice to revisit some of Refika’s lovely recipes and see some new adaptations. Loved it‼️
YAY, Burak!! Congratulations🥳; you look AMAZING! If you can find 30 minutes 5x/week to walk, so can I, and I will. You guys (the entire team) bring joy to my heart! I pray your days and lives will be filled with the same joy you bring to us, and I'm sending lots of LOVE💝
@Refika love your channel. I'm pre diabetic. I can't have anything with white flour or too high in carbohydrates. I have switched to eating Turkish and Mediterranean food. I use your recipe for Lentil bread which is my life saver. Lentils help to lower blood sugar. I have almost got rid of my pre diabetes and have lost 42 pounds so far. Thank you ❤
Good for you Burak. I know it's not easy especially with your love of food. You did it and you are worthy! I wish you great health and happiness.
Congrats! It is quite an accomplishment to have met your goal!!
Yes everybody love this channel. It's awesome to see a weight loss journey
Thanks you guys, you're awesome💯
well done Burak! I'd would find it harder dieting in Turkey as you see and smell delicious foods whatever you go but Istanbul is a wonderful city for walking I used to walk for hours at weekends when I lived there many years ago !
Awesome job Burak! Keep it up 😆 I am rooting for you 🎉
Congratulations, Burak!!!! Keep at it!! You'll feel a lot better and be able to do lots of things!!
Well done Burack on losing the weight. For me keeping the weight down is the hardest in the past.
Intermittent fasting helps me keep my weight stable. I keep my bread consumption low and only have a dessert once a week unless of there is a wedding or celebration. I haven't had to diet since 2009 following this plan.
Great result !!
Enjoying YOU is the most important thing you can do for you ❣️ Keeping yourself from things will frustrate you in the end so what you do now is a good thing, everything in moderation keeps you being you and enjoying life … cute doggie by the way❣️(there to help you and love you unconditionally).
This is a fun episode guys 😁
intermittent fasting worked for me -- I lost about 45 pounds in 2020, and have continued to lose 10 more pounds since then. I'm at the lowest ideal weight I want to be now and don't feel like I have to sacrifice anything! my appetite was permanently reduced by the fasting and I still do it because it just makes me feel better. make it a lifestyle change and it will last!
Congratulations Burak! Love seeing you on camera, thank you for sharing your journey and all these FAB food ideas 🤩
As if we don't get "enough" from you guys. Thank you. A world away, my love of cooking from different cultures, combined with all that you guys do, helped the woman I was talking to, from Turkey in a strange land, feel at home.
Bravo Burak! Your weight lose journey inspired me to follow your tips and lose some weight. Those cooking tips are great, please give us more of your recipes, tips & tricks. Please share more information. I will use your recipes for sure. Good job in losing the weight!!!
Hi Burak! I went through a very similar journey as you. It has been two years since I had to create new holes in my belt. I understand you very well. I cut down on carbs and stopped eating processed foods. No special exercises, just walking daily to the office and back home. Of course, not on weekends. Fingers crossed for keeping it!
WOOOHOOO!!!!! Good for you! I know that you can do it and we are all rooting for you. Just keep doing all of the positive things that you are doing and don't let anything get in your way. NOTHING TASTES AS GOOD AS LOOKING GOOD AND BEING HEALTHY! Hugs and happiness:):):):) Love you Refika:):):):):)
I love your success and honesty! ❤ thanks for the ideas!
Congratulations on your weight loss! You must feel so fantastic. I accidentally lost 12kg by introducing my children to their cultural foods. Not dieting, just eating real foods and enjoying ourselves. Between the grandparents we have Sicilian, Turkish and Lebanese. Your channel has been a huge help, love your recipes! The flavours are just mwah 🤌 so delicious.
Yes! Me too! I start my day with ☕ till 1pm. ❤️Love the dishes to try. I bought bilgar!
For Refika. ❤️Love your show!
At 21 I was diagnosed with Lactose Intolerance. Dr said no cheese only yogurt. But 2 yrs ago at 68 I discovered I can eat cheese! Brie too! Just check the sugar content if it's 0 then there's no Lactase so voila I can eat it! Yogurt always goes right thru me. I checked the sugar voila always 5 grams or more!
Yey!
Intermittent fasting!
I do 18/6
OMAD with very light coffee after noon. Nothing after 6pm, when possible.
❤❤❤
Congratulations Burak and thank you for helping me and others by sharing rips and recipes!👏🏽👏🏽👏🏽💝
Way to go, Burak! We want to see your journey! One suggestion, try plant-based milk in your coffee. It should give you the same feeling of fullness without consuming dairy.
I will try!💪🏻
Be wary of commercial plant "milks" as the carageenan or similar thickeners are toxic. Can affect lymph nodes. Used to cause autoimmune diseases in lab rats for drug testing purposes. Not good. Make own from scratch, with low-oxalate plants to protect kidneys.
This is a wonderful video. It’s so relatable and informative. I would love for you to continue sharing your journey. It’s a real comfort and inspiration in my own journey. I hope you are very proud of what you have done for yourself and your loved ones. ❤
Good for you, Burak, making a decision to be healthier and feel as well as possible! I agree that maintaining works better if you are disciplined but not completely rigid, so you never feel that you are depriving yourself. Good luck to you in continuing :) And thank you for mentioning so many specific recipes and including them in the description! I don't know how I missed that kokoreç but I'll be making it now!
Such a great épisode! Loved all the good pieces of advice and the inspiration! Keep it up and keep us inspired!! 👏🏻👏🏻👏🏻👍🏻💪🏻
Burak, you look FANTASTIC!!! I have had a weight issue as well - keeping it off once I lose it. I look forward to seeing your journey and hopefully go along with you too - via video of course!! Thank you for sharing your experience with us and I would appreciate updates. Thank you Refika too!🌻🌻
Thanks for sharing your weight loss journey and your tips. For me it has been a life long struggle and it is nice when someone succeeds. You are doing it in a sensible way so it can be sustained - I am very happy for you!! I can't wait to try the lentil bread as a wrap.
I hope things are going well for you. I lost 50lbs a few years ago. Keeping it off is the challenge. I agree with little cheats helping. Really enjoying food rather than just suffering to meet some kind of goal. Cheering you on!!
Well done Burak, you're looking great and congrats on the new friend! You did the right thing, trying to lose weight after 40 is awful, it doesn't want to come off.
I’ve also lost weight (50 pounds so far) intermittent fasting and Turkish food has been an amazing addition. Your Menemen recipe has been an awesome addition. Avocado has been a fabulous fasting snack and I put some of Refika’s salt on it and it helps me from eating off my arm. I’ve used hearts of palm (seeds) in place of rice. They are a superfood and make a great rice replacement.
Thank you Borek. I give blessings for your journey. Take care of yourself each day a new day.
CONGRATULATIONS Burak, YES MEN are very LUCKY compared to us women in the weight department but US women ARE STRONG lol, thank you for your honesty I'm REALLY LOVING this channel.
Love you Burak! Great job and great tips, thanks so very much! Yes please update us on your progress, your approach feels very sustainable 🤗
😍😍
Great Job Burak, well done. Glad you mentioned that being responsible is important. Keep up the good work! 🎉
I watched all the Turkish videos but of course I had to come and watch English video of the process, as well as the other contents. Congratulations to Burak and the entire team who produce amazing themes for both channels💘
What a FABULOUS channel episode! It was so enjoyable to watch and listen... and learn. Thanks, Burak, Refika, and team. Good luck, Burak! Greetings from Cape Town! Colin.
Hallelujah! I,too lost 13kg 4 years ago. Have kept it off and feel sooo much better. Félicitaions!!❤
Great job Burak, keep taking good care of yourself! Love to all of you.
CONGRATS Burak and THANK YOU Refika
How lovely. I’m glad this worked for you and make me want to try thanks for sharing ❤
Congratulations!! I’m so proud of you. And yes, please keep us updated on how your journey is progressing.
❤️
Bravo Burak! Keep it up. We ❤ you!
Love Borak and Refika you both are all amazing and I love all you teach us. We can learn much from your videos you all are the best!🐞🦬🐢🥰
Well done! Losing weight after 40 is a mission, so thanks for all the tips. Keep it up - you're looking great!
That’s awesome. Small changes and look at you now. Congratulations ❤
Burak, you are great!!! Simple but informative....
Congratulations! ❤ Thank you for sharing what was helpful to you. I have no taste for a few months because of radiation treatment. It's easier to avoid sweets or other foods which are tasty, but not good for me, because everything tastes weird. Walking every day helped me to combat fatigue and get my energy back. Bell well!
Well done Burak. You are an inspiration and so relatable. Crossing fingers 🤞 that you keep it off.
Love hearing Burak!!! Sweet man! The different foods all looks so very good!! Blessings!
Doing it for yourself is the best reason for your journey! Congratulations and continued success!
Well done Burak. I think it's going to be veg fritters for my dinner tonight.
love you guys!! Always fun and inspiring 🥰
Thanks for the recipes and sharing. They all look so yummy and I think you are very lovable.❣️
You’re very inspiring. I will definitely use your tips going forward. Thank you
I adore you all! I was very slowly becoming a vegetarian- with a little neat now and again. Learning to make the delicious recipes from your channel have made it sooo easy- and what do you know? My weight has reduced. Very slowly-BUT the habit changes are permanent. I feel great- and enjoy preparing gorgeous looking , yet simple, meals. I had to commit to planning ahead a little every day. No matter what I make sure I have beans and a whole grain ready . I can make almost anything with that base. I am not as good easily tempted to get take out or grab premade foods at the grocery. Thank you all for your amazing channel.
hey! I was about to tell you exactly that! I had to practice sport again because of hypertension so I began walking just a little every day. then 20 minutes became 30, then an hour. and I thought why not having a dog? and I adopted one. now I don't go to a walk EVERY day, but nearly every day. never less than 4 times a week. I didn't become slimmer (wasn't my goal) but became fitter. and my hypertension went down.... yey!
Impressed! Congratulations! 🎉
Good job Burak, continue .
Loved this video!! Congratulations 🎉
Congratulations! Thank you for sharing all your tips. I would love to see an update in a few months. You have a wonderful upbeat personality. ❤❤❤ Love you guys!
Good job sir! Also your new friend is very cute! Enjoy your walks together.
Love this ❤ Such wonderful suggestions thank you so much! 😉
What a lovely motivation+meal suggestions. Thank you so much. I am going to start walking from now on. I am following you☺🏃♀
🎉congrats 👏 yes please share and keep us updated on your eeightloss journey and the recipes you make. Proud of you and how strong you are
Congrats Burack!
Everyone is different. I do physical work, and i need the carbs and eat heavy, so i can last for the whole day and still lose weight as long as I don't over eat. The key is eating whole foods and has to be a balanced meal. Cheating days to eat baklavas or pide make sure you don't over do it and also eat the cheat sweats or borek or pide with high fiber whole foods. Combining both foods will not effect you as much plus walk for 30 min at least.
Amazing results Burak, congratulations and thanks for sharing ❤❤
Yes, please update in a couple of months. Keep going!
Congratulations Burak! You are really inspiring. I would love to see more related content. Kendine iyi bak.
You got a dog!!! So adorable.
You give others motivation ❤. Good work and keep it up 💪.
Brilliant job an an inspiration. Many thanks for sharing with us.
I have found that even if I change my diet, sleep is the key. Almost 60...unbelievable. I understand diet and proper rest helps my fupah shrink.
I bought the exact same tennis shoes and I am going to make some of these meals manifesting positive and stay strong you look fabulous great job❤im gonna promise you too
well done!! it is one of life's difficult challenges for a lot of us!! I have had dogs almost my whole life and walk twice a day , certainly helps and now....i would have to walk even if i did not have a dog , it's just a routine in my day now ( rain snow or sunshine)
congratulations Burak!
I have been trying but has been unsuccessful in loising weight. I am also a type 2 diabetic, your food ideas and story is inspiring and i am going to try them. Thank you for an episode showing how lovely comfort food can be healthy and still enjoyable.
he looks great! keep up the good work!🎉
Amazing, I love it please share this journey.
Yay; you go, Burak! I have just started intermediate fasting myself. Thanks for the motivation! 🎉😊
😍😍
Lovely, very inspiring. Keep going 😊
Amazing video, thank you so this content. Please keep sharing your update on weight loss and healthy eating.
Im ao glad you accomplished your losing weight goal . I want to loose some weight also but it has been difficult for me. Thanks for the tips and i will try to do them. Keep up the good work .