Diet for the summer for effective weight loss

2024 Author: James Gerald | [email protected]. Last modified: 2024-01-12 17:37

You can get in shape for the vacation season and the beaches without leaving home with the help of a diet for the summer for weight loss. At the same time, it will be possible to avoid a lot of stress for the body and excessive physical exertion. Diets designed for 30 days allow you to get rid of extra pounds and keep the result for a long time.

Features of the summer diet for a month

In the warm season, not only the air temperature changes, but also the state of the body. This is a great time to cleanse accumulated toxins and fatty layers at home, as well as to develop healthy eating habits.

Following the rules of the diet for the summer for weight loss for a month, you no longer want to go back to "harmful" foods, and take a serious step towards proper nutrition.

Limiting the use of certain foods and increasing the amount of fluid are the main rules of the summer diet. The abundance of fresh fruits, berries and vegetables allows you to pamper yourself with new dishes every day, and it is easy to refuse prohibited foods.

The diet rules are quite simple: meals from the diet are divided into five meals, physical activity is present 2-3 times a week. If you follow all the recommendations, you can effortlessly get rid of 5 to 10 extra pounds.

Main foods in the diet

In summer, any vegetables and fruits are indispensable for losing weight, they help cleanse the body, replenish the supply of vitamins and restore the digestive tract. The basis of the diet for the summer for a month is the following products:

• vegetables (excluding potatoes);
• fruits (excluding bananas);
• greens;
• cereals;
• whole wheat bread;
• dairy products;
• meat;
• a fish.

Diversify your vegetable dishes by adding spinach, radish, Brussels sprouts, pumpkin and zucchini to your diet. White cabbage, broccoli, bell peppers, eggplants and asparagus are suitable for preparing main dishes. Choose lean meats with a preference for chicken, beef, or turkey.

List of prohibited foods

An important rule of the diet in the summer is to reduce salt intake, this is not only used for weight loss. The gradual rejection of salty foods will reduce swelling, improve the functioning of the digestive system and reduce portions. For thirty days, you should forget about the following familiar products:

1. Sweets. The first and most important point of any diet. We exclude all delicious desserts in bright wrappers containing flour, fat, sugar and chemical additives from the shopping list.
2. Smoked products, semi-finished products. Time-saving finished products are prohibited. We replace a snack with sausage or ready-made dumplings with healthy salads prepared by ourselves.
3. Alcohol. We also remove a high-calorie product that disrupts the functioning of the body and the main catalyst for overeating from the diet for a month.
4. Butter, fat. These categories are excluded both in kind and in processed foods that fill store shelves.

For four weeks we forget about pasta, pastries and pickles. We replace canned vegetables with fresh ones, stew vegetables, boil or bake the meat. We do not buy packaged juices and soda in the store, the drinking regime is provided by pure water and herbal tea.

Balanced menu

In this diet, there is no strict order of food intake, there are recommended options, on the basis of which you can make your own diet. Five meals a day are required for comfortable well-being and good metabolism. From the options below, you can form a meal for every day, taking into account your own preferences.

Breakfast (optional):

• fruit salad + natural yogurt;
• whole grain flakes with milk;
• cottage cheese with berries;
• vegetable salad + boiled egg;
• oatmeal or buckwheat porridge.

Second breakfast (optional):

• freshly squeezed juice + whole grain crisps;
• one fruit;
• bread with cheese + herbal tea;
• berries + nuts.

Lunch (optional):

• vegetable soup;
• steamed fish + stewed vegetables;
• boiled meat + vegetable salad.

Afternoon snack (optional):

• natural yogurt;
• tea + whole grain bread;
• kefir.

Dinner (optional):

• baked fish + vegetable salad;
• stewed vegetables + meat;
• cottage cheese;
• vegetable pilaf.

Before going to bed, you can drink a glass of kefir if you feel very hungry. A similar diet is designed for a month, then you need to take a break. If you follow all the recommendations, on the proposed summer menu, you can lose from 3 kg per week and stabilize your weight.

After the end of the summer diet for weight loss, try to gradually return to your usual diet, introducing prohibited foods one at a time. This simple technique will allow you to maintain the results for a long time and adjust the nutrition system.