What to eat in summer
After a long winter, cold, thick clothes hid that pretty well a few extra pounds, come summer, when the excesses of winter has wiped the slate clean.
What to eat to lose weight healthy summer and beautiful or merely to maintain a proper tone?Summer is the season suitable for removing extra weight, because, during this period, the body needs the energy of high calorie foods. This is reflected in a decreased appetite, the most important step towards the much desired silhouette. In addition, during the summer, it is much easier to follow a balanced and varied diet, specific foods due to the great variety of this season, especially in terms of fruits and vegetables. Avoid this way drastic diets, requiring unnecessary body and health outcomes for figure and you’ll get while enjoying all the delights of this season’s eating.
- The diet should be rich in fruits and vegetables, reduced-calorie;
- Should be excluded meat and dairy products that are high in fat;
- Fruit and vegetable juices, skim milk, low-fat natural yogurt, whole grains are staple foods for this diet. These are foods low in calories but high in fiber, calcium and other important nutrients.
Everyone has a tendency to eat lighter during the summer. It is important that the diet be followed during this period and to substitute nutritionally balanced electrolyte losses caused by excessive sweating, much higher in summer.
Fibers have several roles particularly beneficial for the body and figure: help control weight by inducing the sensation of fullness, decrease appetite, modulate blood sugar levels by slowing down the digestion of carbohydrates and preventing rapid absorption.
Fruits and vegetables contain antioxidants and other phytonutrients that slow oxidation processes that induce aging tissues, protects from cancer and cardiovascular disease, improve blood pressure, protects the heart and, most importantly, have a low calorie.
Breakfast can include: skim milk with whole grains / fresh juice of fruits and vegetables, along with a slice of toast with low-fat cheese 150 g cow / big natural yoghurt / 2 boiled eggs and a tomato.
For lunch we either opt for vegetable soups or vegetable salad, baked potatoes with a little olive oil, grilled vegetables, pasta or rice with tomato sauce. Eat plenty of green pepper, zucchini, cabbage and tomatoes. Avoid all foods that require roasting (fat has a thermal effect on the body) and choose the dishes cooked or grilled. You can flavor foods with herbs and spices that stimulate fat burning in the body.
Dinner will consist of salad vegetables with a little olive oil and lemon juice, potatoes, yogurt.
It is permitted to eat a week or frozen dark chocolate.
Eliminate alcohol, excess salt, any kind of soft drinks and white bread. All contain sugar, colorings and preservatives. Acts harmful to the digestion, blood mineral levels decrease and cause indigestion. Let’s not talk about how much sugar affects silhouette.
Try to drink plenty of water, juices, teas and drinks without sugar. Drink water, 2-2.5 l per day, unsweetened tea, stewed. You can use a teaspoon of honey or brown sugar.
It is mandatory to reduce consumption of salt, spicy or very salty foods. Fruit and vegetable salt body is retained, while the inorganic be eliminated and most of the time this is possible only through the consumption of water.
Benefits of fruits and vegetables
Tomatoes and peppers contain high amounts of vitamins A and C. A medium size tomato, for example, is low in carbohydrates and has only 35 calories but provides 40% of your daily vitamin C and 20% of the vitamin A. It was found that those who eat more tomatoes have a lower incidence of digestive cancers. Experts have put this on account of lycopene contained in tomatoes, some powerful antioxidants that give the color of these vegetables. Another beneficial effect of lycopene consists in lowering LDL-cholesterol oxidation thus avoiding the formation of plaque in the heart vessels.
Melons, watermelons both the yellow and have a large amount of water, helping you feel your stomach full with fewer calories. In addition, it moisturizes and also have health benefits through antioxidant content.
Cucumber, ideal food for diet.
It is very low in calories, it purifies the blood and is an excellent diuretic. It is rich in fiber, so it is useful in eliminating fat surpusului. Promotes and facilitates intestinal transit, a common problem for many women, especially in the diet, and during pregnancy and menopause. It is very well tolerated by the stomach, is a veritable goldmine in terms of intake of minerals, especially trace elements. Among them is the remarkable amount of phosphorus (23mg/100g) and calcium (19mg/100g), which is in cucumber. Cucumber contains iron, magnesium and potassium. 100 grams of cucumber contains 8 mg of vitamin C and 5 mg of vitamin A and E, and their absorption is very good, given the fact that, normally eaten raw.
Cucumber is full of water, exactly one contains 96% being good summer for rehydration.
Very low in calories, cucumber is only 10 calories per 100 grams. Cucumber juice is also ideal diet is tasty and refreshing, but also filling, due to high fiber content.
Broccoli and cabbage
Isotiocianatii of these cruciferous vegetables stimulates the liver and helps it break down pesticides and other carcinogens. These phytochemicals reduce risk in people susceptible to colon cancer.
Carrots and Mango
Alpha and beta carotene contained within these orange fruits and vegetables play an important role in preventing cancer, especially of the lung, esophagus and stomach.
Garlic and onions
This category is rich in vegetables alilsulfide that help lower high blood pressure, have antibiotic action and prevent some cancers of the stomach and digestive tract.
Seasonal fruits like raspberries, fragutele, blueberries, raspberries, strawberries, cherries, cherries and watermelon are rich sources of vitamin C, plus also contain ellagic acid, a substance that can inhibit the growth of cancer cells and even multiplying.
Red grapes, strawberries and blueberries
Anthocyanins from natural pigments that give color to the fruits, can help prevent cardiovascular disease by preventing vascular thrombus formation. Anthocyanins also appear to help stop the development of malignant formations.