Summer diet: what to eat in the summer?

The foundation of any good weight loss diet is the reduction of calorie intake, so effective meal plans include an appropriate caloric deficit. This means they provide fewer calories than the body can burn through daily functions and physical activity. How many calories a weight loss diet should contain is an individual matter and depends on factors such as gender, age, height, weight, occupation, and level of physical activity. However, it is recommended that the caloric deficit is not too large to avoid negative health effects and the yo-yo effect after the diet ends.

A key issue in the weight loss process is not only controlling the number of calories consumed but also the quality of the products provided and the nutrients needed by the body to function properly. Instead of opting for nutrient-poor recipes, it is better to choose those rich in protein, healthy fats, fiber, vitamins, and minerals. Fruits, vegetables, whole grain products, lean meat, fish, and nuts and seeds are the foundation of a healthy weight loss diet.

What else should a good weight loss diet be like?

• Balanced – the best weight loss diet is one that provides the body with all the essential nutrients needed to maintain health and proper functioning. It contains the right proportions of protein, carbohydrates, fats, vitamins, and minerals.
• Varied – Such a diet minimizes the risk of nutritional deficiencies and helps avoid monotony, which can lead to abandoning healthy eating habits.
• Simple – A diet that is quick to prepare and consists of readily available products makes it easier to maintain healthy eating habits in the long term and reduces the risk of failure in the weight reduction process.

Summer – the season of fruits and vegetables

Summer is a time when many people choose to lose weight, partly because there are more opportunities for physical activities. It seems like an ideal time for weight reduction also because nature offers its bounty during this season. We are blessed with an abundance of fresh fruits and vegetables that are at their most delicious, full of valuable nutrients, and low in calories. They are refreshing and light, which not only aids in weight loss but also helps maintain good well-being during hot days

Healthy eating in summer should therefore be based primarily on fruits and vegetables, which are rich sources of vitamins, minerals, and antioxidants essential for proper functioning. They also perfectly supplement the daily intake of fiber, which positively affects the digestive system and cholesterol levels in the blood. Additionally, fiber increases the feeling of fullness, helping to avoid snacking. Moreover, fruits and vegetables are incredibly water-rich, so consuming them also helps with hydration, which is especially important during the summer

Balanced diet in summer: What to eat to stay healthy and slim?

During the warmest time of the year, it’s beneficial to adopt a light summer diet full of seasonal products. A summer diet should consist of large amounts of fruits and vegetables. It’s ideal for each meal to include a substantial portion of them. For breakfast, you can prepare oatmeal with blueberries or apricots, add green beans, new potatoes, broccoli, or asparagus to a light lunch, and make a sandwich topped with arugula, juicy tomato, and fresh cucumber for dinner. Consuming plenty of vitamin C-rich peppers and cabbage or vitamin A and beta-carotene-rich carrots and spinach is also recommended.

To maintain health and manage weight, a summer diet should include dishes like vegetable cold soups, crispy salads, sandwiches on light bread, pasta or rice-based lunches, lean meats, and delicious smoothies made with kefir. This will help maintain the appropriate caloric intake, provide the body with necessary nutrients, and refresh us during the hot weather. Light meals in a summer diet also promote good well-being. Remember to avoid hot, heavy, and fatty meals during hot days, as they can have the opposite effect.

Summer diet from Studio Figura

If you’re looking for a summer diet that allows you to eat deliciously and healthily, try the 14-day summer diet from Studio Figura. Our 1700 kcal summer diet menu is a healthy seasonal diet prepared by an experienced clinical dietitian, ensuring that your meal plan includes all the best that summer has to offer. Consisting of traditional recipes with the addition of fruits and vegetables, the menu is light, colorful, satisfying, and nutritious. With this plan, you’ll easily change your mind about healthy eating.

Explore other ready-made diets available at Studio Figura. Among them, you will find a 14-day weight loss diet, a low glycemic index diet, a gluten-free diet, and the world’s healthiest Mediterranean diet. Opt for simple and affordable weight loss diets that will bring you closer to your dream figure.