Weight Loss Diet For Summer

Weight Loss Diet for Summers

The summer season offers a variety of fruits, vegetables, cereals, and berries. Fruits and vegetables are rich in antioxidants and are known to promote weight loss. The list of must-have summer fruits includes melons, watermelon, musk melon, and cantaloupe.

You are physically more active in the summer. There are so many summer fruits and veggies that can help you fight the flab.

As we all know, in winter our metabolism takes a dip, which makes it difficult to shed weight. You also tend to crave more in winters, as it is your body’s mechanism. To keep you warm and fueled against the harsh weather.

In summers, you have brighter chances to lose the excess kilos you have been trying to get rid of for so long. You are out in the sun more; increased vitamin D exposure has been linked to weight loss.

Moreover, mornings are the best time to put in all effort to lose weight. Not only can you set your metabolism racing but also burn calories throughout the day.​ The summer season is hot and requires you to stay hydrated. Hydration is important for weight loss. And to keep all body functions running smoothly. When it is about a weight loss diet during the summer season, here is what you should and should not do.

The summer season is bountiful. It brings with it some seasonal fruits and vegetables. You must make the most of these while they are available, as some of them are a treasure box of nutrition.

Breakfast: Two whole eggs cooked in avocado oil with a large serving of spinach and cucumber. One slice of buckwheat bread. Top this up with a handful of berries.

Mid-morning snack: One orange/ some strawberries (about 6–7). / One kiwi / 3–4 slices papaya / one cucumber. (Have two pinches of Himalayan pink salt).

Lunch: One serving of protein (chicken, fish, soy) with half a serving of carbohydrates. (Wheat, rice, sweet potato, grain, pulses). Cooked in a non-vegetable oil (use either ghee or olive oil or flaxseed oil or avocado oil). With two servings of vegetables (non-starchy).

Dinner: One serving of protein (chicken, fish, soy) with half a serving of carbohydrates. OR Half an avocado replacing the carbs cooked in a non-vegetable oil. (use either ghee or olive oil or flaxseed oil or avocado oil).

Some Simple Weight Loss Tips That You Can Start Using This Summer -

1. Stay Hydrated

Hydration is key to any weight loss regimen, but it’s especially important in summer. As temperatures rise, your body naturally sweats more to cool down. Which can lead to dehydration and even sunstroke. When you exercise, you sweat out even more water and electrolytes.

Staying hydrated can also help you feel satiated and avoid junk food cravings. Recommend eating water-filled fruits and vegetables such as watermelon, cantaloupe, zucchini, and cucumber.

These fruits and veggies are packed with important vitamins and minerals. But they can also help you stay hydrated and feel full due to their high-water content.

2. Make summer swaps

Along with sunshine and higher temperatures. Summer is known for barbecues, pool parties, and indulgent food. Luckily, there are some simple swaps you can make to enjoy your summer without the extra calories.

Avoid sugary drinks by swapping soda and lemonade. For healthier options like sparkling water and 100% fruit juice. You can even swap out that sugary margarita for white wine, hard seltzer, or a gin and tonic.

Similarly, exchange unhealthy BBQ options. Like hot dogs, steaks, and chips for grilled vegetables, fish, and fruit platters. Grilling brings incredible flavor to any food. So, adding healthy options means you can still enjoy your summer BBQ guilt-free.

3. Stay active

Many people take a break during the summer, making it a great time to try a new activity. Enjoy the lovely weather by hiking, biking, swimming, and practicing yoga. Or learning a new dance routine.

If you’re trying to stick to a regular exercise plan, remember to plan ahead and mix it up. Studies show that making a detailed plan helps people stick to their activity goals. Additionally, adding new activities or having a variety of exercises. It helps you avoid getting bored.

4. Snack smarter

Take a good look at your snack cupboard and get creative with what you can replace. By swapping sugary or salty processed snacks with healthier options. Like almonds, walnuts, dried fruit, and veggie “chips,”. You can still enjoy a snack without sacrificing a healthy diet.

Similarly, summertime is a great time to experiment with homemade desserts. Try filling an ice pop mold with fresh fruit juices or smoothies. Making your own desserts can help you avoid sugary treats and artificial sweeteners. And fillers that could lead to bloating and leave you hungry.

5. Set yourself up for success

While we all know the basics of weight loss involve exercise and diet. Other elements can affect the success of your weight loss journey. For example, stress and sleep deprivation can make it harder to lose weight.

That’s why it’s so important to get a good night’s sleep. It’s also important to have a protein-packed breakfast when you get up. Studies show that skipping breakfast can lead to unhealthy snacking throughout the day. Which helps prevent healthy weight loss.

Stress has been linked to weight gain and weight loss resistance. During these stressful times, try to make room in your schedule. For stress-relieving activities. Such as meditation, yoga, and mindfulness.

Quick summer tips

• Store leftovers in clean, closed containers.
• Always freeze leftovers and use them within 3–5 days.
• Never take risks with stored cooked food.
• Cook food, especially meat and poultry, at a high temperature. Disease-causing bacteria like E.coli, Salmonella, and Listeria are killed. Only at high temperatures.
• Do not leave food in an open environment. Harmful bacteria proliferate causing nausea, vomiting, and diarrhea.
• Avoid fried food and foods with chemical additives. Like coffee, chocolate, colas, and alcohol during the summer.
• Always wash your hands with warm soapy water before handling food and after using the bathroom.
• It’s a natural trend to eat light during summer, and you can easily do so without feeling deprived. It’s also natural for one to go in for a glass of cold fruit juice or ice cream instead of a hot soup.

Drink water

Youngsters usually consume more aerated drinks during the summer. But experts say that water is a smarter choice. Water keeps the body cool and prevents dehydration. It also helps one avoid putting on unnecessary calories. Fresh lime juice and coconut water are also great thirst quenchers. Especially during summer.

Have a lot of fruits and vegetable

Summer is the best season for a variety of fresh fruits and vegetables; make the most of them. Include at least two servings of fruits and vegetables in your daily diet. Fruit smoothies and milkshakes are easy to make.

Curd and yogurt are cool options Include some form of curd or yogurt in your meals. Buttermilk is another great cooler. Besides tasting delicious, it has several health benefits too. Add a dash of mint to enhance the taste. Mint has its own benefits. Have a glass of buttermilk or chaas just before stepping out into the sun. It helps prevent dehydration.

Get in your protein

Many people tend to reduce their protein intake during the warmer months of the year. Your body just doesn’t crave all those meats in hot weather. Yield not leave out proteins altogether. It is an important part of your diet. It also keeps your hair healthy, which can be tough in the summer months.

Salads are for smarties

Eating a lot of fresh salads during the summer months is a great idea. Because salads are easy to prepare and are healthy for your body. When having a lot of salads, you need to make sure that your nutritional requirements are taken care of.

Make sure that your food is fresh

All the health benefits that you get from eating light summer food may be wasted. If you fall sick because you’ve eaten food that is not fresh. During summer, food gets spoilt more quickly. So, make sure that you pay extra attention to the freshness of meats and seafood.

Don’t skip meals Many people drastically lose weight by cutting down on meals. But this is very unhealthy and might have adverse effects. Skipping meals also slows down the metabolism. Which means the body burns fewer calories.

Note — The basic rule of losing weight is: to shed more calories than you gain. If you can do this consistently, then it is only a matter of time before you are rid of the excess weight.

10 Summer Foods That Aid Weight Loss

According to best Dietician in India, here are some best summer tips to keep in mind during the weight loss process in summers.

• Try Watermelon Salad with Feta and Olives.
• Try Poached Pears with Red Wine Sauce.
• Try Grilled Cantaloupe with Herbs.
• Try Iced Green Tea with Mint.
• Try Spicy Watermelon Gazpacho
• Try Boiled Beetroot Salad with Spring Onion.
• Try Roasted Red Pepper Soup

Summer’s here, and you are itching to show some skin. Get ready to go sleeveless and show off shorts by losing weight. Experts say these summer foods will hasten weight loss.

1. WATERMELON

This refreshing fruit is mostly water. About 92 percent of it! But it is packed with nutrients. Including vitamins, A, B6, and C, lycopene, antioxidants, and amino acids. It keeps you hydrated and satiated!

Try Watermelon Salad with Feta and Olives

2. PEARS

The term pear-shaped seems to be the only thing that’s not right about this fruit. Pears pack in a good amount of pectin, which is known to promote weight loss. The juicy fruit also has 30 percent more potassium than apples and boosts energy.

Try Poached Pears with Red Wine Sauce

3. CANTALOUPE

USDA research has shown that this juicy melon is one of the most filling fruits you can eat. Consuming half a cup can squash hunger pangs for two hours. It’s also super-rich in vitamin A, which is known to block the buildup of plaque in the arteries.

Try Grilled Cantaloupe with Herbs

4. ICED GREEN TEA

Summer’s not when you want to sip on a hot beverage. But give that cold coffee or sugared iced tea the go-by and settle for an iced green tea. The catechins have weight-loss benefits. While caffeine and antioxidants may boost your metabolism.

Try Iced Green Tea with Mint

5. CHILLED SOUPS

Give the soup a summery twist by blending a low-cal chilled soup. It helps you keep your cool and the high content of fiber keeps you feeling fuller for longer. Experiment with summer favorites. Such as watermelon, tomato, cantaloupe, cucumber, and herbs for unusual flavors.

Try Spicy Watermelon Gazpacho

6. BEETROOT

The humble beetroot is not universally liked but is packed with nitrate and folate. Its high fiber content keeps you full for hours. It also contains betaine, a micronutrient. That turns off the genes responsible for belly fat and insulin resistance.

Try Boiled Beetroot Salad with Spring Onion

7. RED PEPPERS

The green variety is more easily available. But red peppers score much higher when it comes to vitamin C. They have three times the amount that orange packs in. These antioxidants help fight obesity-causing inflammation.

Try Roasted Red Pepper Soup

8. CHERRY TOMATOES

These babies are over 90 percent water, meaning they are extremely low in calories. The antioxidant lycopene gives your skin a healthy glow.

Try Feta and Cucumber Salad with Cherry Tomatoes

9. ZUCCHINI

This salad staple is packed with riboflavin, a B vitamin. What’s needed for the production of red blood cells and to convert carbohydrates to energy. You burn your calories faster.

Try Pasta Salad with Red Peppers, Zucchini, and Corn

10. YOGURT

Packed with good bacteria, a cup of yogurt can be your go-to snack in summer. Loaded with calcium, protein, and vitamins. Yogurt is also good for you during the hot summer months. Research suggests that probiotics may help protect against weight gain.

Try Beetroot and Cucumber Raita

So go ahead! Eat, drink, and watch yourself shrink!