Summer Diet Plan For Weight Loss

25Mar

Nidhi GuptaFitness, Health, Lifestyle, Workouts

I was scrolling through my pictures from last summer of our beach holidays. I can remember the fun we had on that sunny day and the view of the sunset. But these pictures also reminded me of the embarrassment of being overweight and trying to cover myself in almost every picture. As I don’t want this to happen again this time, I have started making small changes in my lifestyle two months before summer arrives. I want to enjoy the summer holidays and feel confident in any dress.

Weight loss has never been easy, especially summer weight loss. It is when you tend to binge-watch television, try to skip your evening walk, and stay indoors, eating sugar-laden drinks and snacks. Instead of quenching your thirst with plain water, sugar-laden lemonade is preferred. No doubt, there are many different diets for losing weight, viz., high-protein diet, low-fat diet, Mediterranean diet, etc. But our goal at this time of the year is not just to lose pounds but to feel confident and joyful from the inside.

However, it’s important to note that extreme summer weight loss measures can lead to dehydration, nutrient deficiencies, and other health risks. Therefore, adopting a balanced and sustainable approach to summer weight loss is crucial.

So the role of a well-balanced diet is crucial. Summer is the perfect time to refresh your eating habits and engage in as much physical activity as possible. By carefully monitoring your full-day eating pattern in the summer, you can achieve your weight loss goals and unveil a fitter, more confident version of yourself. This comprehensive eating plan for summer is not just about losing weight but also about feeling healthier and more energetic.

Today, we will cover everything from hydrating foods to healthful recipes, ensuring a sustainable approach to summer weight loss.

Impact of Summer On Your Body:

Summer is a lovely season. The days are long and sunny, and the weather is pleasing. But this season also brings some challenges, like:

The hydration requirements of the body increase.
Risk of sunburn increases.
Appetite gets reduced, so foods rich in water, air, and fiber taste better.
Due to sweating during this season, the body loses essential electrolytes like sodium, potassium, and magnesium.

Key Nutritional Principles for Summer:

1. Eat seasonal fruits and vegetables:

Summer fruits and vegetables like watermelon, muskmelon, bottle gourd, round gourd, etc., are bulky as they contain plenty of water, fiber, and air. These keep your body hydrated and are appropriate for the season. Non-seasonal fruits and vegetables contain preservatives and are opposite to your body’s seasonal requirements.

2. Choose your carbs carefully:

One of the most helpful summer weight loss tips is to choose your carbs carefully. You don’t need to avoid all carbohydrates to lose weight. But you should avoid simple carbs, such as sugar, white bread, white pasta, and white rice. These foods are rapidly turned into glucose by our bodies. This signals more insulin to be released. This surge in insulin levels leaves you hungry in no time. Then, you start craving more fast food, bakery products, sweetened beverages, etc.

3. Drink plenty of fluids, especially water:

Drink lots of water in the summer. It has many benefits, including keeping you hydrated and having zero calories. It also reduces your appetite. Fruit juices are fine if you add some sieved fiber to your glass. Coffee or tea should be avoided or consumed within limits. Make your tea or coffee with skimmed milk or a non-dairy creamer. Refrain from soft drinks, sweetened beverages, etc., as these contain refined sugar and other additives.

Quick Summer Weight Loss Tips:

1. Control your glycemic index:

High glycemic index foods are those that you need to avoid. Examples include sugar, white rice, white pasta, white bread, etc. These foods get quickly converted into glucose in your body. Hence, these foods make you hungry again in no time.

On the contrary, low-glycemic-index foods are those that you must include in your diet. Examples include brown rice, lentils, millet, whole-grain foods, vegetables, and fruits. Change your eating habits by fusing your pasta with vegetables, nuts, beans, etc. Switch to stevia and dates as sweetener or jaggery instead of refined sugar.

2. Choose bulky foods:

Foods that don’t leave you hungry are higher in bulk and lower in calories. Any food that contains plenty of fiber, water, or air is called bulky food. Examples include high-fiber fruits and vegetables like beans. Instead of eating a handful of raisins, choose water-dense grapes. Instead of a glass of ice cream-topped banana shake, have a banana.

Tips for success and maintaining weight loss:

1. Don’t deprive yourself:

Let yourself have small portions of your favorite high-calorie foods once in a while so that you don’t get frustrated and end up binging.

2. Manage stress:

Stress leads to the production of cortisol, the stress hormone, in the brain. People often eat more when stressed, tending towards simple carbs like white bread, white pasta, sugar, etc. This can be countered by eating foods rich in vitamin B6, B12, and folate, which produce stress-releasing hormones in the brain. Such foods include whole grains, bananas, eggs, and lean meat.

3. Improve sleep quality:

Sleep quality is related to brain function. Proper sleep of 7-8 hours helps improve brain function. It also lightens your mood, increases concentration, and reduces stress. All these factors help you better control your cravings for fried and fast foods.

The Ultimate Summer Weight Loss Diet Plan:

Hydration Strategies:

Aim to drink at least 7-8 glasses of water a day.
Incorporate vegetable and fruit juices throughout the day.
Avoid sweetened beverages and soft drinks.

Meal-by-meal breakdown:

Breakfast:

Start your day with a glass of refreshing vegetable or fruit juice. It will replenish your hydration levels and detoxify your body.

Mid-morning:

On a hot summer day, nourish yourself with a plateful of seasonal fruit. Summer fruits are full of water, which helps beat the heat.

Lunch:

It is best to consume a light but protein-rich meal. Protein helps with hunger pangs. Accompany your main course with a cup of “Aam Panna.” It protects against heat stroke and detoxifies your liver.

Evening tea:

Replacing your tea or coffee with a cup of herbal tea is good. Otherwise, use a non-dairy creamer for your tea or coffee. A handful of nuts or roasted makhana may serve as a healthy snack.

Dinner:

Eat a well-balanced meal with fiber, protein, and a healthy fat source.

Tips for Success and Maintaining Weight Loss:

1. Eat frequent meals:

A three-course meal pattern may leave you uneasy for the whole day. Instead, focus on eating small, frequent meals every 2-3 hours. In this way, you can beat your hunger pangs. However, only home-cooked and nutritious meals should be eaten, which are less rich in simple carbs but rich in fiber, protein, and healthy fats.

2. Eat when hungry:

If you are not feeling hungry, skip your eating window. Eating when hungry will help you properly digest the food, which is helpful during the summer.

3. Seasonal produce:

Eating more seasonal fruits and vegetables, such as berries and gourds, is helpful, as they are rich in antioxidants and minerals.

4. Proper hydration:

Drink plenty of fluids. Drink 7-8 glasses of water throughout the day.