Weight management

A personal nutrition plan that starts with body composition and a habit history and continues with check-ins every two weeks. The aim is not only the target weight but a daily routine that keeps it.

Plate proportions: 50% Vegetables · 25% Protein · 25% Grains

Weight management — Selin Yılmaz, dietitian
Duration
3 months (first session + 6 check-ins)
Frequency
Every 2 weeks
Session length
First session 60 min, check-in 30 min
Consultation
In person or online
Fee
2.400 TLFirst session fee; check-ins 1,200 TL

What do we do in this service?

In the first session we measure height, weight and body composition and look at waist size. More importantly, we talk through a week of your life: when you wake up, where you eat at noon, who cooks dinner, when the snacks come. The plan is written on top of this picture.

What does the plan look like?

A plate, not a list. I prepare a sample weekly menu from the food you like, with half vegetables, a quarter protein and a quarter grains at each main meal. Next to it there is a swap list: the answer to "What can I have instead of bulgur pilaf?" is there.

What happens at check-ins?

We meet for 30 minutes every two weeks. We repeat the measurements, but what we really discuss is which part of the plan was hard. We choose one small change for the next two weeks. The pace of weight loss differs from person to person; we follow healthy progress with measurements.

Who is it not suitable for?

If you are pregnant or breastfeeding, under 18 or have a history of eating disorders, a different approach is needed; let us talk in the intro call and, if necessary, I will refer you to the right specialist.

How does it work?

The plate fills as you scroll; each slice is a stage.

  1. Intro call

    In 15 minutes I listen to what you expect; if we are a fit, we plan the first session.

  2. First session

    History, measurements, a week of eating; about 60 minutes.

  3. Plate plan

    Sample weekly menu, swap list and shopping list in your inbox.

  4. Check-ins

    Measurements every two weeks and one small change.

Recipes that often appear in this plan

Most meals in your plan are built from small variations of these recipes.

Red lentil patties (mercimek köftesi) Pulses and grains Red lentil patties (mercimek köftesi) 40 min · 210 kcal Borlotti beans in olive oil Main dish Borlotti beans in olive oil 70 min · 260 kcal Bulgur pilaf with chickpeas Pulses and grains Bulgur pilaf with chickpeas 35 min · 330 kcal Baked sea bass with vegetables Main dish Baked sea bass with vegetables 40 min · 380 kcal Overnight oats with apple and cinnamon Breakfast Overnight oats with apple and cinnamon 10 min · 340 kcal Spinach with eggs Breakfast Spinach with eggs 20 min · 250 kcal

Questions about this service

Can you tell me how many kilos I will lose?

No, I do not. The pace of weight loss depends on starting weight, age, muscle mass, sleep, medication and how well the plan fits your life. In the first session we talk about a realistic starting goal and follow progress with measurements at check-ins.

Other services