How to eat right in summer? What foods should you add to your diet?
- In summer, the body needs less food, fewer calories, so it makes sense to start a diet at this time of the year, that is, include whole grain cereals in the diet.
Since it is the season of fruits and vegetables, you can add them too.
Too sweet, with a very high glycemic index, fruits should be eaten in small quantities.
Vegetables - unlimited.
It is also worth leaving dairy products.
It can be, for example, yogurt, cottage cheese, in addition, you can eat cheesecakes, casseroles.
It is better to dress salads with light yogurt, add spices with vegetables, limit the use of fried, fatty, bakery and confectionery products.
- What are the basic rules of nutrition should be observed in the heat?
- Maintain water balance.
If, for example, you drink 1.5 liters of water a day in winter, now this volume should be increased to 2-2.5 liters.
Cut down on sugary carbonated drinks.
It is better to drink clean water or add mint, lemon or, for example, spirulina to it.
It is also sold in the form of a powder, it can be diluted with water.
You can drink pure coconut water without added sugar, it will help quench your thirst, and water with lemon regulates water balance.
Many people use kvass.
The main thing is that it has a high-quality composition, without synthetic additives.
In hot weather, warm teas, such as herbal teas, help lower body temperature.
In addition, you can make homemade lemonades based on soda, fruit and ice.
But you should not drink too cold water in the heat, drinks at room temperature will help the body survive the intense heat.
It is also better to choose water in glass rather than plastic.
In addition to water, you can drink homemade compotes without sugar or with a minimum addition of sugar, fruit juices, but dilute them with water so that they are not too sweet.
Coffee should be avoided because it dehydrates the body.
Too much water is also not worth drinking, because this is a huge burden on the excretory system, liver, kidneys.
You can also drink kefir, fermented baked milk.
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© JMichl
Is it possible to fast during the high temperature season? What to do if there is no appetite at all during the heat?
“I am against a hunger strike, because you can hurt yourself.
There is an option to arrange, for example, a fasting day, but you definitely need to drink water, and not like some people arrange a fasting day for themselves: they don’t eat anything or eat some bars, cheese or cookies during the day.
This is absolutely wrong.
- What rules should be observed upon returning from vacation after unlimited and uncontrolled eating?
- During the summer holidays, many people relax in hotels where meals are organized according to the all-inclusive system.
Most often, after such holidays, people return, adding a few kilograms.
Returning home, it is worth gradually adjusting to a new diet.
You should not abruptly start starving - in this case, the body is under stress, it does not understand how it is - you just recently ate everything in a row, and now you suddenly stop.
The weight will be maintained, but you will still want to eat.
Therefore, when you arrive after your vacation, just normalize your diet: there should be three main meals and two snacks.
Breakfast should include carbohydrates, scrambled eggs, scrambled eggs or boiled eggs, cottage cheese, cheesecakes.
You can cook any porridge with nuts, berries.
And of course, for dinner it is better to eat chicken, fish or seafood with vegetables.
If you really can’t wait, you want to eat before going to bed, then you can drink a glass of kefir or eat an extra light omelet.
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© Sergey Kiselev
- How healthy and safe is it for some time to eat exclusively berries, fruits, vegetables?
I am not a supporter of removing any foods from the diet.
I think it is necessary that the diet includes fruits, vegetables, cereals, animal protein, and seafood for the good functioning of the body.
But if there is a great desire to eat only vegetables and fruits, then, of course, this is possible, but you should not do this for a long period.
Although vegetables and fruits contain many useful vitamins and minerals, but not the complete set that our body needs.
There are no polyunsaturated fatty acids, which are found, for example, in oil, fish, nuts, that is, these products must be added to the diet later.
Therefore, if we refuse them for a long time, the body loses a lot.
Iron is absorbed mainly from animal products.
For example, after five days of a diet with a predominance of only fruits and vegetables, cholesterol levels will decrease.
But since the diet will be high in fiber, this can increase bloating, as well as reduce energy levels, since complex carbohydrates will not be supplied to the body.
People with diabetes or simply high blood glucose should be careful, as a large number of fruits and vegetables significantly raise the level of sugar.
Pregnant and lactating women should not do this at all.
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© Blend Images/John Fedele
- What is the main feature of summer nutrition for those who exercise regularly? What is better to eat before training, and what - after?
- More water is required than usual, since the athlete's body removes water faster: the minimum is 40 ml per 1 kg of weight.
Complex carbohydrates and fiber are an important part of an athlete's nutritional foundation, helping to lower sugar levels and regulate body temperature.
Protein is quite heavy and difficult to digest in summer, but dinner should include light protein meals.
It can be baked fish, chicken chop with vegetables.
Breakfast or lunch before training should include whole grain cereals with vegetables and maybe a small amount of protein, because athletes still get the main energy from complex carbohydrates.
Therefore, 1.5 hours before training - complex carbohydrates, and after training - protein.