Aku-mer Mediterranean diet

I went to acupuncture treatment to lose weight in a center called AKU-MER, in 1998 I think. I was in Turkey at that time and the doctor over there handed me a typical mediterranean diet. Turkey is one of several countries making up the Mediterranean basin, in addition to being a land bridge between Europe and Asia. Like many in that region, the Turkish people follow the Mediterranean diet pattern. This dietary lifestyle was defined in the hallmark Seven Countries Study as a diet high in olive oil, fish, nuts and vegetables high in fiber. 

BREAKFAST

• 2 glass of water when you wake up
• A slice of whole wheat bread
• 1.5 ounces feta cheese or 1 boiled egg
• Cucumber
• Tomato
• Preferred pepper
• Preferred tea or coffee

SNACK

• 1 piece of preferred fruit

20-25 min BEFORE DINNER

• Green salad
• 200 gr yoghurt
• 3 glass of water

DINNER

• A slice of whole wheat bread
• Preferred vegetable or meat/fish/chicken dish (meat shouldn’t be more than 2 times a week)

2 hr BEFORE SLEEP

• 1 piece of fruit or a glass of milk