Summer diet – it’s easier to lose weight in the summer
A healthy, summer diet should consist of protein, carbohydrates and unsaturated fats in the right proportions, and of course vitamins and minerals. Slimming summer is easier because the body defends itself against unnecessary calories. The diet does not require many sacrifices – you want to eat less, and when you get hungry, you reach for fruits and vegetables more often, and you move much more.
The summer slimming diet is very nice, fresh fruits and vegetables are at your fingertips, and the prevailing heat makes it easier to control your appetite. Check what you should pay attention to when deciding to lose weight in the summer.
Diet for summer, eat protein, but in smaller quantities
Protein is only a spare energy source in case carbohydrates run out. Excess protein is stored in the form of extra kilos, so they should be consumed only in small amounts .The source of protein in the diet are products of animal and vegetable origin. Vegetal protein is better. it contains fat, and it has a lot of fiber (especially legumes, like beans, peas, soybeans.) Choose lean milk and its products (0.5%). We need the meat, but in small amounts, it provides protein, but also A lot of calories are in veal and poultry meat.Beer, though rich in vitamin B12 and vitamin A, zinc and iron, has many saturated fatty acids and cholesterol. Pork provides a lot of protein and the best digestible iron, but it is caloric and hard to digest, so we should eat beef and pork once a weekOn the other days, replace them with white meat or fish.
A light snack
Take vegetables and fruit on the trip.Cucumbers, watermelon, strawberries, grapefruit, gooseberries contain a lot of water, so they quench your thirst well.And if you can not do without something more concrete, prepare a sandwich made from thick crumbs or crunchy with roasted chicken breast or yellow cheese.Do not wrap food in aluminum or plastic foil, because it can break quickly at high temperatures.Parchment is better.The sandwich will dry a little, but it will stay fresh longer.To drink, take kefir, yogurt, juice and necessarily water.
Summer diet eat vegetables and fruits, are low in calories and have vitamins
You need to eat vegetables and fruits, especially in the season, because they are a treasury of vitamins, mineral salts, resistant starch (legumes) and fiber. Vegetables and fruits are an irreplaceable source of antioxidants, ie vitamin C and vitamin E, beta-carotene (provitamin A) that fight free radicals, protect against diseases of civilization and give the skin a young appearance.C Vitamin C contains broccoli, cabbage, paprika, spinach, parsley, currants, strawberries and citrus fruits.The source of beta-carotene is carrot, squash, peach, apricots. A lot of vitamin E contains botwina, pumpkin, brussel sprouts, white cabbage, vegetables eat with every meal.They have low calories, so you can reach for vegetables without restrictions.The majority of fruit can also be eaten at will except the exception of grapes, mandarins, cherries, bananas and avocado. because they provide a lot of calories.Fruit and fruit is best eaten raw or in the form of juice. Drink three glasses of differentjuices per day gives almost the same benefits as eating 1.5 kg of fruit and vegetables.
Diet for summer eat complex carbohydrates – they contain fiber
The main source of energy should be complex carbohydrates (50-60 percent), which are slowly absorbed and provide a long-lasting feeling of satiety, with the advantage of being high in fiber, valuable vegetable protein, B-vitamins, vitamin E and provitamin And, they have low calories and fat, vegetable fiber improves digestion, prevents colon cancer, heart disease and type 2 diabetes, binds heavy metals, cleansing the body of toxins, complex carbohydrates found in thick grits, coarse grains and pasta, grains, They are healthy and do not cause weight gain, provided they are eaten in reasonable quantities, for example, pasta with tomato sauce instead of meat, not good complex carbohydrates confused with bad simple carbohydrates that quickly get into blood and burn fast, they are in products containing sugar and sweetch fruits, which we should eat as little as possible.
Diet for summer eat fats, preferably unsaturated
They should provide 25-35 percent of energy.They defend against cold and enable transport of vitamin A, vitamin D, vitamin E and vitamin K. The problem is that they should be unsaturated fats, they prevent atherosclerosis, heart and circulatory diseases, and thanks to Vitamin E content gives the skin a young appearance.They source is olive oil and other oils, especially rapeseed oil, as well as marine fish – their fat (tran) consists of unsaturated fatty acids, mainly omega-3, which have anticoagulant activity, facilitate the absorption of calcium and The saturated fatty acids found in meat, cured meat and dairy products should not provide more than 6-7% of energy, increase cholesterol levels, promote atherosclerosis.
Summer diet drink a lot of water
Water is essential for all metabolic processes, dissolves minerals and vitamins, cleanses the body of toxins, regulates temperature, although it plays such an important role, the body is unable to store water, so you should drink 2 liters a day. cycling, jogging, walking or other exercises, when you sweat, the body loses more water, so you need to supplement the fluids.
Elderly people are especially vulnerable to dehydration because they have less water in their bodies, and you should always have still water on your body and drink a few sips without waiting for you to feel thirsty. Water without bubbles quenches your thirst better than carbonated water. it squeezes the walls of the digestive tract and gives the illusion of filling, although the body has not been hydrated yet.
For sure you felt it more than once – on hot days you did not want to eat at all.In the evening, when he set a pleasant coolness, you “threw” food.Such a “wolf appetite” is unstoppable, so you must not allow it.The solution is one – regular meals.When we eat unsystematically, the body does not know when to expect another meal and “calories” calories from food “to store” in the form of adipose tissue.By eating regularly, you turn up the metabolism and burn what you eat on a regular basis.
Consuming meals every 2-3 hours is a problem for many people.Especially in the summer, during holidays, when you can do so much more interesting things than eating.How do you get your body used to regular meals then?All you need to do is set an alarm on the watch that will remind you of the meal.After some time, the body itself will prompt you to eat something and you will be able to skip this activityPosted on: November 14, 2018