Weight Loss Diet
A personalized weight-loss program with our expert dietitians to help you shed excess weight in a healthy, lasting way.
A personalized weight-loss program with our expert dietitians to help you shed excess weight in a healthy, lasting way.
Obesity and excess weight are among the most common health problems of our time. Excess weight affects not only physical appearance but can also lead to serious health problems such as heart disease, diabetes, hypertension, and joint disorders. Although fad diets may produce short-term weight loss, in the long run they can slow down your metabolism and cause even faster weight regain.
Our weight-loss program, prepared by our expert dietitians, is personalized to your metabolic rate, lifestyle, eating habits, and health status. We aim for lasting — not rapid — weight loss. With our program, built on adequate and balanced nutrition principles, reaching a healthy weight is possible.
Our weight-loss program does more than help you shed weight — it also improves your overall health. With our program:
Your weight-loss journey begins with a detailed initial consultation and body analysis. Your height, weight, age, gender, daily activity level, and health history are evaluated. Your basal metabolic rate is calculated and a personalized calorie target is set. In weekly follow-up sessions, your progress is reviewed, your measurements are taken, and your program is updated to your needs.
Get Started NowOur experienced dietitians guide you on your healthy weight-loss journey. Our expert team offers solutions tailored to you.
We stand by you on your healthy nutrition journey with our experienced, specialized dietitians.
Every client has different needs. We help you reach your goals with programs prepared just for you.
Our programs are prepared based on current scientific research and evidence-based nutrition principles.
We closely monitor your progress with weekly and monthly follow-up sessions and update your program when needed.
If you can't meet in person, you can reach our experts from anywhere with our online consultation service.
We track your progress with scientific data through detailed measurements using our Tanita body composition analyzer.
Healthy weight loss is 0.5–1 kg per week. Rapid weight loss usually means losing water and muscle, and it slows the metabolism in the long run. For sustainable, healthy weight loss, aim for 0.5–1 kg per week.
Not eating after a certain hour in the evening does not cause weight loss on its own. What matters is your total daily calorie intake. However, eating late at night can affect sleep quality and may slow the metabolism in some people. In a balanced nutrition program, total nutrient intake matters more than meal timing.
Carbohydrates are the body's main energy source and should not be cut out completely. What matters is choosing the right carbohydrates. Complex carbohydrates such as whole grains, vegetables, and legumes keep you full for longer thanks to their fiber content and stabilize blood sugar.
Adequate protein intake (1.6–2.2 g/kg per day) and regular resistance exercise are the most effective ways to prevent muscle loss. You should also avoid very-low-calorie diets and aim for slow weight loss.
Water speeds up the metabolism, promotes a feeling of fullness, and supports fat burning. Drinking 2–2.5 liters of water a day has a positive effect on the weight-loss process. Water drunk before meals helps you consume fewer calories.
Snacks help balance blood sugar and prevent overeating at main meals. But if you don't feel hungry, you don't have to snack. In a personalized program, your need for snacks is determined individually.
Alcohol contains empty calories and slows fat burning. Alcohol consumption should be limited during the weight-loss process. Limited consumption such as 1–2 glasses of wine per week is generally acceptable, but it is best to avoid it entirely.
Healthy fat sources such as olive oil, avocado, walnuts, almonds, hazelnuts, and fish should be preferred. Trans fats and heavily processed vegetable oils should be avoided. Healthy fats are essential for hormonal balance and vitamin absorption.
Yes, it is possible to lose weight with dietary changes alone. However, exercise accelerates weight loss, preserves muscle mass, and keeps the metabolism active. For the most effective results, combining nutrition and exercise is recommended.
Regular exercise (especially resistance training), adequate protein intake, good sleep, staying away from stress, and eating frequent small meals help speed up the metabolism. Green tea and spices (chili pepper, ginger) can also temporarily boost the metabolism.
After rapid, unsupervised diets, the risk of regaining weight is high. However, with programs supervised by experts that permanently change your eating habits, the risk of regaining lost weight is very low. With our maintenance-phase support, you achieve lasting results.
No — every individual's metabolism, lifestyle, health status, and eating habits are different. Weight-loss programs should therefore be prepared individually. Ready-made diet lists offer short-term solutions and are generally not sustainable.
