Summer is the best time to start losing weight. Judge for yourself: there are plenty of vegetables, fruits and herbs at this time. The weather on the street is wonderful, so nothing to interfere with sports either. In summer you can run, swim in the open water, ride a bike or roller skates ... finally, just walk.
Of course, during the long winter hibernation and during the spring vitamin deficiency, many gained extra pounds, and cellulite appeared. Therefore, the program should be comprehensive: skin care, diet, sports. But you don’t really want to limit yourself too much on these beautiful days. After all, summer is a small life, and I really want to spend it merrily.
Dispense with salt
Swelling is the problem of many girls and women, even those who are not overweight. It is especially acute in hot summer days. Agree, pleasant in this situation is not enough. Legs do not fit into any sandals, calves like stone, extra centimeters at the waist and hips. And all the fault is the liquid that lingers in our body longer than it should be. Getting rid of edema can easily lose two - three kilograms in a couple of days. According to nutritionists, the best summer diet is the right diet with salt restriction. So that the food does not seem fresh, liberally flush it with greens. It is especially recommended to lean on cilantro, dill and parsley. They stimulate the work of the kidneys, contributing to the additional excretion of fluid.
By following this diet, you can eat everything you’re used to, but without going beyond the set calorie intake (from 1200 kcal to 2500 kcal - depending on weight). However, controlling the amount of salt, you will be forced to abandon the finished products (chips, crackers, nuts, crackers, canned food, smoked meats) and fast food (hamburgers, cheeseburgers). If you can’t rule out salt altogether, try limiting its intake to one teaspoon. Believe me, this is quite enough.
And the last tip - do not try to replace salt with soy sauce, as advised in some magazines. This product is the same salt, but in solution.
Where are the calories hidden?
An interesting fact - many people complain that they gain extra pounds not in winter, but in summer. It would seem that a person eats only salads, berries and fruits, while the weight is growing. Paradox? But no. We mistakenly believe that the summer diet is a large number of fruits, vegetables and berries. Say, they almost do not contain calories, so you can eat them without counting. In addition, by absorbing low-calorie food, you can heartily dress it with sauces. Meanwhile, a vegetable salad, if you add 100 g of mayonnaise to it, will beat a piece of meat by calorie content. Add to this a few slices of bread. As a result, there is a search for fat content.
Berries and fruits are also not so harmless. They contain a large amount of fructose, which essentially differs little from simple sugar. If you limit yourself to two portions of 100 g, you will get only pleasure, but a larger amount will help gain weight.
Please note that a well-designed summer diet still regulates the consumption of fruits and berries. But vegetables and greens can really be eaten to the dump, but without oil, salt and mayonnaise.
We all know perfectly well why excess calories are dangerous. And, of course, we control everything we eat. But, unfortunately, we often forget about what we drink. Meanwhile, a large glass of cola adds almost 200 kcal to our diet, pulling a glass of beer, juice from a bag or sweet fruit juice about as much. Do you quench your thirst with these drinks? It is doubtful. Therefore, if you want to lose weight or not get better, forget about lemonades and restored juices. Drink clean water and tea. By the way, freshly squeezed juice, with all its usefulness, also does not need to be consumed in liters. One glass per day is enough. Just do not forget to take into account its calorie content.
Summer diet for sweet tooth
Ice cream in the summer heat is a favorite of consumer demand. Everyone loves him, young and old. But for some reason, it is believed that this delicacy is strictly contraindicated for everyone losing weight. However, a portion of ice cream contains not so much fat and "scary" carbohydrates. Even in the ice cream, only 220 kcal per 100 g, the weight of the portions is usually less. Nothing terrible will happen if you allow yourself ice cream as a lunch, instead of any other dairy products. Just choose a treat without chocolate icing and fillers.
Do you think regular ice cream is too fat? Then choose sorbet - frozen juice, or prepare a homemade treat from low-fat yogurt with berries.
Summer diets for health and harmony.
Americans are the most obese nation in the world, which is probably why their nutritionists are tirelessly developing more and more diets that can not only lose weight, but also reduce cholesterol and blood pressure.
Of course, the name "summer diet" is very arbitrary here. You can adhere to such a nutrition plan all year round, however, in the season of fruits and vegetables it is much easier to do. So the summer hit ...
Diet TLC (therapeutic lifestyle correction).
The program includes a nutrition plan and mandatory physical activity, at least 1.5 hours a day.
Calorie intake, depending on the initial weight, from 1200 to 2500 kcal. Fats are limited to 25% of the total calorie intake. Meat and fish 150 - 200 g daily, both. Eggs - no more than 2 pieces per week. Dairy products - at least 1 portion per day from 200 to 300 g. Greens, vegetables - without restrictions. Berries and fruits - 2 servings (150 - 250 g) per day. Salt is limited to 5 g (0.5 tsp) per day, excluding finished products.
Here's what an American summer diet looks like with a few tweaks.
At breakfast, you can afford granola (without sugar and salt) with milk - 250 g, a small biscuit (50 g), banana, 2 slices of melon, coffee.
Options are: fruit salad, coffee with milk, oatmeal cookies 2 things. Overseas muesli is better to replace the usual hercules, not so tasty, but it’s clear what you eat.
At lunch, we serve grilled chicken breast, a little rice, an ear of corn, a glass of berries (except grapes).
Rice can be replaced with any cereal that you prefer. No grill? Just boil the chicken. We can’t find corn on the cob in the afternoon with fire, but do not replace it with a canned product. Use better fresh vegetables.
For dinner, prepare a portion of fish in batter - 200 g, potatoes - 100 g, green salad with yogurt dressing, a glass of berries or two fruits to choose from.
The drafters of the diet, not without reason, believe that thanks to this diet you will not only lose weight, but also acquire the right eating habits.