Popular Diets and Healthy Eating Habits in Turkey

1. The Mediterranean Diet: The Secret to Good Health

The Mediterranean diet is known for its emphasis on olive oil, fresh vegetables, fruits, fish, and whole grains. This diet is famous for supporting heart health, reducing inflammation, and improving overall body health. Since Turkey is located in the Mediterranean region, many people in the country follow this diet.

The Mediterranean Diet:

• Includes high amounts of vegetables, fruits, legumes, and grains.
• Olive oil is the primary source of healthy fats.
• Fish is consumed at least 2-3 times a week.
• Red meat and processed foods are consumed in limited amounts.

Those who follow the Mediterranean diet tend to have lower cholesterol levels and healthier metabolisms. This diet can also be effective for weight loss.

2. The Ketogenic Diet: Low-Carb, High-Fat Eating

Another diet that has gained popularity in Turkey in recent years is the ketogenic diet. The ketogenic diet puts the body into a state called ketosis, where the body uses fat as its primary source of energy. This diet focuses on consuming low carbohydrates and high fats.

On the Ketogenic Diet:

• Carbohydrates are kept to a minimum (usually between 20-50 grams per day).
• High amounts of healthy fats (such as avocado, olive oil, nuts) are consumed.
• Protein intake is moderate.

The ketogenic diet is particularly popular for those looking to lose weight and reduce body fat percentage. However, it’s important to consult with a healthcare professional before starting this diet.

3. Intermittent Fasting: Eating with Time Restrictions

Intermittent fasting has become a major trend worldwide, and it is also quite popular in Turkey. This diet involves eating only during specific time windows and fasting during the rest of the day. For example, the 16/8 method (fasting for 16 hours and eating during an 8-hour window) is a widely practiced method.

On Intermittent Fasting:

• You fast for 16 hours, during which only calorie-free drinks such as water, coffee, or tea are allowed.
• During the 8-hour eating window, healthy and balanced meals are consumed.

Intermittent fasting helps with weight control, speeds up metabolism, and can also improve insulin sensitivity, lowering the risk of diabetes.

4. Vegan and Vegetarian Diets: Living Without Animal Products

Veganism and vegetarianism are not only ethical choices but are also adopted for health reasons. These diets, which eliminate all animal products, can reduce toxin accumulation in the body, lower the risk of heart diseases, and potentially lead to a longer life expectancy.

In a Vegan and Vegetarian Diet:

• All animal products (meat, dairy, eggs) are eliminated.
• Plant-based protein sources (such as legumes, tofu, chickpeas, lentils) are emphasized.
• Vitamin B12 supplementation may be needed to avoid deficiencies.

Especially in major cities in Turkey, the number of vegan and vegetarian restaurants has increased, and more people are adopting this lifestyle.

5. Natural and Organic Eating: Staying Away from Chemicals

Interest in organic products is also growing in Turkey. Many people now prefer fresh fruits and vegetables that are grown organically and free from chemical additives. This form of eating can improve health by reducing the intake of harmful substances and pesticides.

On Natural and Organic Eating:

• Organic agricultural products are preferred.
• Processed foods and ready-made meals are avoided.
• Food labels are carefully checked for any harmful additives.