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Practical tips to follow a balanced diet in summer and lose weight


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Depending on the season of the year, the organism has different needs. During the summer with the high temperatures, it is important to add an extra in hydration and nutrients

Just as the seasons of the year change and each is characterized by different weather conditions, each period be it spring, summer, autumn or winter brings with it different seasonal foods. These products are not only characterized by being more easily given on certain dates, nature is wise and produces these foods because in a certain way they are what the body needs at that moment to be strong.

It is a fact that choosing seasonal foods especially in the case of fruits and vegetables is a custom that is only related to benefits, they are not only fresher and cheaper products; They are distinguished by providing the nutrients, vitamins and minerals that the body requires.

The truth is that a balanced diet it is not the same in summer as the rest of the year, the body’s nutritional requirements are adjusting largely because energy levels are different. The truth is that summer is characterized by being a season of the year in which the preferred eating plans are the famous miracle diets and bikini operationseveryone wants to wear a slender figure on vacation. However beyond that, heat and humidity that come with summer, are the perfect conditions for the body to need a extra in hydration and certain nutrients.

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Table of Contents

Feeding tips for this summer:

1. Vitamin D

Throughout the year it is important to ensure the optimal levels of vitamin D, it is a fact that during the summer we can obtain it much more easily. However, with confinement it is possible that the outdoor exits are reduced, that is why It is important to guarantee its consumption through food. Try to integrate foods like fatty fish like salmon and tuna, eggs, cheeses and dairy, mushrooms, watercress dried figscabbage spinach and almonds.

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Sunbathing / Photo: Shutterstock

2. Hydration

The high temperatures make us sweat more and automatically the body needs more fluids to avoid dehydration. It is therefore essential to guarantee the correct intake of natural water and natural infusionsTwo liters a day is recommended. At the same time it is important not allow to feel thirsty and in case it happens immediately drink water, avoid the consumption of soft drinks and sugary drinks they are high in calories and do not resolve thirst.

water cucumber lemon
Cucumber and lemon water / Photo: Shutterstock

3. Essential nutrients

At all times of the year it is important to ensure a abundant consumption of fruits and vegetables, in summer they are a great ally for increase the contribution in nutrients and They provide an extraordinary contribution in hydration. Not surprisingly, much of the characteristic summer crops stand out for being fruits and vegetables with a high water content, among the main ones are: watermelon, melon, bananas, mangoes, pineapple, papaya, oranges, strawberries, apples, coconut, cucumbers, carrots, lettuce and tomatoes. They are fundamental for their content in vitamins, minerals, antioxidants and fiber, it is also important to integrate those foods that are rich in beta-carotene, a substance that is converted into vitamin A and is a great ally to protect the immune system. In the same way, it is relevant to increase the contribution in vitamin C and E, they are important to protect the skin and hair from the sun and also help prevent diseases and infections.

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Practical tips to follow a balanced diet in summer and lose weight
Fruits and vegetables./Photo: Pexels

4. Eat local and seasonal food

The representative foods of the summer season tend to taste better, this is because they are found in the maturity boom and they preserve much better their contribution in nutrients. At the same time as they are much easier thanks to the characteristic weather conditions of the season, are much more accessible. Some foods that They can not miss in the summer diet are:

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  • Avocados and olive oil.
  • Nuts and seeds, as is the case with walnuts, almonds, pistachios, pine nuts, sunflower seeds and pumpkin.
  • Citrus like lemons, grapefruits, tangerines, oranges, and limes. They are a good ally to make drinks like juices, smoothies, fresh waters and teas.
  • Vegetables with diuretic properties, such as cucumbers, artichoke, celery, turnip, and asparagus. They are ideal for eliminate fluid retention and inflammation.
  • Eat foods that are characterized by being light and refreshing. As is the case of Gazpachocold soups saladsceviches oatssmoothies puddings, yogurt, jellysnow infusions and teas.
Practical tips to follow a balanced diet in summer and lose weight
Gazpacho./Photo: Shutterstock




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