The best summer diet for weight loss

Summer diet

The best summer diet for weight loss
The best summer diet for weight loss
When it comes to the summer months, for many people this time is associated with the sea, with vacation or with a vacation, with the opportunity to relax. Many people quite reasonably believe that summer is a great time for recovery, and therefore they postpone health-improving measures for the summer, suggesting that in summer they will necessarily become tempered, put their weight in order and start a new life altogether.

The main thing is to wait for the summer, and there everything will be completely different and much better and more correct. But our summer diets really more effective? Are there any hopes that the summer diet will be the miracle that was lacking?

What is a diet?

Before you pin your hopes on any diet for weight loss, you need to understand what a diet is. In fact, a diet in the general sense of the word - it's not restrictions and not bans, but a reasonable approach to nutrition. The very word "diet", which came from the Greek language, denotes diet and lifestyle, that is, certain rules for eating.

Of course, any diet, that is, any diet has a significant effect on health because different styles of nutrition differ in the chemical composition of products and their physical characteristics. Also diets, that is, food styles, differ in the ways of culinary processing of food and diet.

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When talking about the features, for example, of national cuisines, then it is about the national features of nutrition and lifestyle, that is, about the features of the national diet. The same applies to such concepts as the summer diet, that is, it is about the peculiarities of nutrition in the summer.

And diets (nutrition characteristics) that exist in different cultures, and seasonal diets, that is, features of nutrition depending on the season, provide for the preferential use of some products that must provide the body with all the necessary micro-and macro-elements, vitamins, fats, proteins, and carbohydrates.

That is, an ideal diet should be considered a diet that best suits the sex, age, occupation of a particular person, as well as other features of the body. It is also necessary that an ideal (that is, rational) diet provide for the maintenance of all essential elements that must include food in order to ensure the normal functioning of the body.

As for the diets of medical (or medical), then, in this case, it is a question of special nutrition, which is necessary for some disease. Medical diets are prescribed by a doctor to adjust the work of certain organs and body systems with the help of nutrition, create an optimal background for the intake of various therapeutic medicines or strengthen their effect on the body. Also on time and properly prescribed therapeutic diets prevent chronic diseases.

When it comes to a summer diet, it is very important to understand that not all restrictions should be considered, but only the features of rational nutrition in the summer. If we are talking about the need to reduce body weight, then we should consider the need for a visit to a doctor, the delivery of the necessary laboratory tests, advice from a dietitian and the possible appointment of a diet number 8, which is prescribed for obesity.

Features of the summer diet

It is quite clear that a summer diet is by no means a curative diet, but a certain style of nutrition that is appropriate in the warm season, that is, in the summer months. How should we evaluate the prospects of losing weight through the so-called summer diets? Is this really a myth?

First of all, it should be taken into account that in summer, as a rule, activity increases, vitality rises, and metabolism improves. Due to the fact that the air temperature is high, the body does not need significant amounts of fats and carbohydrates, which give the energy to protect the body from freezing, the share of fresh vegetables, fruits and berries that does not have a high calorie content, but provides the body sufficient amount of fiber.

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That is, summer can really become an excellent start for the program of weight loss if you focus not on the medical diet number 8 and not on diets that provide for an insignificant duration.

Summer is a great time to go on a really healthy diet and a healthy lifestyle that can provide weight loss and maintain a good physical and psychological shape.

  • Among the features of the summer food style, the most important feature is the abundance of fresh seasonal berries, fruits, and vegetables.
  • Since there is no need for additional calories in summer to maintain body temperature, in the summer, consumption of fatty varieties of meat and animal fats decreases.
  • In summer, much more liquid is consumed, including clean drinking water, which is very important for adjusting and maintaining optimal weight.
  • In the warmer months it is much easier to exercise outdoors, and also provide physical activities in the form of walks in the park or in the forest, travel, water activities in the open water.

Attention! Summer is a great time to choose a suitable healthy eating style and go without any problems.

Very well proven so-called Mediterranean diet, which can be considered, among other benefits, very convenient for the summer, because provides for the presence of a large number of fruits and vegetables in the menu.

A few words about the Mediterranean diet

The Mediterranean diet is not a medical (dietary) diet and is not a restrictive diet, which is designed for a short time. The Mediterranean diet is a set of food habits and principles of nutrition, which are traditional for the Mediterranean.

Interesting! Interest in the Mediterranean diet appeared after doctors discovered the so-called French paradox: in the south of France, the rates of cardiovascular diseases are much lower than in other countries.

The term "Mediterranean diet" appeared in the middle of the XX century, although the style of the food itself was not created artificially, but was developed by the inhabitants of the Mediterranean coast for thousands of years.

Today, the style of food in many countries can often be called American, which is characterized by a small number of fresh vegetables and fruits, a large number of refined foods, a significant portion of fast food.

However, a large comparative study of the American (traditional) and Mediterranean style of nutrition was conducted (the sample was made according to the data of 22,000 people), which resulted in a 33% reduction in the risk of heart disease in the Mediterranean style of nutrition and a 24% reduction in the risk of cancer problems.

The results of many medical studies that were conducted at different times in different countries convincingly prove that the inhabitants of the Mediterranean countries are less likely to have overweight and obesity, are less likely to suffer from cardiovascular diseases, diabetes, and hypertension. In addition, it has been proven that the Mediterranean diet has a significant impact on reducing the risk of developing Alzheimer's disease.

Researchers and practicing physicians are inclined to explain such results by the abundance of fresh fruits and vegetables, the use of dishes from durum wheat and other cereals, as well as a large amount of olive oil as the main source of fats that enter the body, while meat and fish are consumed in moderation.

Interesting! Many studies were aimed at finding out the reason for such a strong medical effect of the Mediterranean diet (Mediterranean style of nutrition), while the effect on the body of various components of this diet, including the effects of fish oils, olive oil, seafood, was investigated.

However, studies have shown that although each component of the diet has a positive effect, a full-fledged result can be obtained only when integrated with their use, that is, with a constant Mediterranean style of nutrition.

It should not be thought that the inhabitants of all the countries located in the Mediterranean basin eat the same because around the Mediterranean Sea there are 16 different countries, which differ in culture, religion, and traditions. However, some features of nutrition in all countries of the Mediterranean region are very similar or even identical.

  1. First, a very large share in the structure of nutrition is occupied by fresh fruits, fruits, and vegetables, as well as potatoes, legumes, nuts, cereals.
  2. Secondly, olive oil is mainly used as fats, and olive oil of cold pressing is used for dressing salads.
  3. Thirdly, animal protein comes from fish and meat, with preference given to poultry meat, and so-called heavy meat, ie beef, pork or lamb, is used infrequently (not necessarily once a week), albeit regularly.
  4. Fourth, low-fat yogurts and low-fat cheeses such as mozzarella or feta are popular. Cheese with a high percentage of fat content is used in limited quantities.
  5. Fifth, from alcoholic beverages preference, is given to natural red wine, which is most often used with food. Although drinking is excluded in Muslim countries.
  6. Sixthly, the daily menu always has a lot of greens, vegetables, and fruits.
  7. Seventh, sweet dishes are present on the menu far from every day.
  8. It is the combination of such principles of nutrition with an active lifestyle and provides an excellent result.

Typical for the Mediterranean diet products are olives and olive oil; Fresh vegetables, including tomatoes, bell peppers, zucchini or zucchini, eggplant; an abundance of garlic and onions in the preparation of different dishes; preference is given to fish and seafood; obligatory greens (traditionally many are used rosemary, basil, thyme, oregano); bread is used white (wheat), pasta (pasta) is made from durum wheat, in addition, a lot of rice is used.

If you consider the balance of nutrition in the Mediterranean diet, the most part is carbohydrates, which the body receives from fruits, vegetables, pasta, and bread - 60%; fats are obtained mainly from olive oil, the fats in the diet with the Mediterranean diet account for about 30%; the body receives proteins from fish, meat, beans, legumes, and in the structure of nutrition proteins occupy about 10%.  

Attention! The main feature of the Mediterranean diet is that it is not a therapeutic diet with many restrictions and not a diet for a short time, and the style of a full-fledged diet that provides the body with all the necessary substances allows you to maintain the optimal weight and excellent tone of the whole organism.

Some remarks about summer diets

Unfortunately, many people hold the completely wrong opinion that food restrictions for a short period of time can provide for themselves a normal weight, and therefore "sit down" on diets.

The popularity of summer diets is explained by the abundance of fresh fruits and vegetables at affordable prices. Here are some comments on this matter, which, perhaps, will help to reconsider not just the attitude to diets, but the attitude to healthy nutrition.

  1. A diet that involves the rejection of any or many food products can be prescribed only by a doctor since with this diet the body does not receive some (and sometimes many) necessary substances for the body and can be dangerous to health.
  2. Particular attention should be paid to mono-diets in which only one product is allowed to be eaten since the body is deprived not only of carbohydrates or fats but also of fiber, vitamins, micro- and macro elements necessary for digestion.
  3. Any short-term diet is a stress for the body. Even after losing a certain amount of kilograms during the diet, do not be surprised that after a while (often short) the weight will return or become even more.
  4. Any diet, in addition to restrictions and lack of necessary substances for the body, requires organizational efforts: to ensure the availability of necessary products; prepare the necessary food; carefully monitor the schedule of meals ...
  5. The transition to a diet in summer, and then a return to the normal diet cannot improve the body, but cause the opposite effect and cause various diseases, especially if there is a predisposition to it.
  6. A significant amount of fiber, which can be observed with a summer diet, can cause disruptions in the work of the gastrointestinal tract or exacerbation of existing diseases.
  7. It should be remembered that with some diseases and conditions of the body, any diets can be contraindicated, although they seem completely harmless. 

Attention! It is best to use the summer for the most comfortable transition to a healthy eating style.

  1. If you change the dietary style to a healthy weight, you will gradually come back to normal, especially if you do not forget about the need for metered exercise.
  2. With a healthy diet to keep weight in the norm is much easier than with constant diets with restrictions.
  3. It is very important not to forget that the word "diet" denotes not restrictions in nutrition, but a regime or style of nutrition. Medical diets, including diet No. 8, can be prescribed only by the attending physician.

Some dishes for the Mediterranean diet (Mediterranean style of food)

Undoubtedly, it is simply impossible to describe all dishes that are suitable for a Mediterranean diet, since this is the case when it is not a question of rigid rules, but of principles. However, with some simple, but very tasty and nutritious dishes that perfectly fit into the Mediterranean diet, you can meet right here.

Greek salad

Probably, this salad is known and loved by everyone. But, strangely enough, in Greece, this salad is simply called a village salad, since it uses products that are abundant in any Greek mistress even in the most remote village. For this salad, it is very important to cut all the products into large cubes of approximately the same size. It is understandable that there can be quite a lot of varieties of this salad, but this, let's say, a salad-base.

You will need:
  • Fresh cucumbers ;
  • Fresh tomatoes ;
  • Fresh Bulgarian pepper;
  • Feta cheese (can be replaced with cheese);
  • Onions ;
  • Olives (better without pits);
  • Lemon ;
  • Olive oil ;
  • Salt - to taste.

Preparation: It is better if the amount of each type of vegetables and feta will be the same. All vegetables (cucumbers, tomatoes, bell peppers) and cheese cut into large cubes.

Cut the onions into half rings. Cut the olives in half. All the products are mixed in a salad bowl and poured with olive oil and lemon juice. Mix the salad.

Salt this salad is almost not necessary, because feta or cheese provide a sufficient amount of salt, and lemon juice imparts the necessary taste. Sometimes lemon juice can be replaced with small slices of lemon (cut a few lemon slices into segments).

Tomatoes with feta cheese in French

It will take:
  • Fresh tomato (medium size) - 4 pcs .;
  • Garlic - 2 cloves;
  • Brynza - 200 g;
  • Cilantro is a bunch.

Preparation: Wash and dry the tomatoes. The top of each tomato is cut (the cut can be made figurative). From each tomato with a teaspoon choose flesh.

For the filling, the cheese should be rubbed on a large grater or, if the cheese is very soft, knead with a fork. Garlic let through the garlic press and add to the cheese. Cilantro, wash, dry and finely chop, and then add to the cheese. cilantro and garlic should be mixed thoroughly.

It should be remembered that the cheese is salty enough, therefore salt is not needed in this dish. In the prepared tomatoes, carefully lay out the filling. On a plate of flattened lettuce leaves and put tomatoes on them with cheese.

Pasta with Parmesan and Basil

In Italy pasta is called pasta, but it should be remembered that in Italy, Greece and other countries of the Mediterranean region pasta is produced only from durum wheat.

For one serving you will need:
  • 150 g of ready (already boiled) paste;
  • 5 g of butter or one tablespoon of olive oil;
  • 25 grams of Parmesan cheese can be replaced with other hard cheese, but the taste and smell will be different);
  • 5 leaves of basil

Preparation: Boil the pasta in salted water (the time of preparation of the paste is indicated on the package, however it should be remembered that it is better to cook pasta slightly than to digest). The form of the paste is optional.

Put the paste on a serving plate, put a piece of butter on top of hot pasta or pour it with olive oil. Parmesan is rubbed on a fine grater and sprinkled with a paste, topped with basil leaves, which are better to tear to pieces by hand.

Redfish cooked in a grill pan

It will take:
  • Steaks of salmon, salmon or trout - 2 pieces;
  • Olive oil - 1 tablespoon;
  • Salt - to taste;
  • Lemon.

Preparation: Cut the fish into steaks and grease on both sides with olive oil with the help of a culinary brush. Grill the grill with a culinary brush or napkin with olive oil, put on a fire and warm it up.

Fish slightly salt, put on a well-heated frying pan and fry until a ruddy crust is formed, then turn over. Season the fish on the other side and fry until done. Place the fish on a plate and sprinkle with freshly squeezed lemon juice.

Spicy chicken paprika

It will take:
  • Olive oil - 1,5 tablespoons;
  • Garlic - 4 cloves;
  • Honey - 1 teaspoon;
  • Paprika - 2 tablespoons;
  • Grated nutmeg -1 pinch;
  • Chili powder ground - 0.5 teaspoon;
  • Chicken fillet - 2 pieces;
  • Water for soaking fillets - 1 glass;
  • Salt for soaking fillets - 1 teaspoon.

Preparation: Chicken fillet should be thoroughly cleaned from the films, washed and soaked in salt water. The fillet should be soaked in salt water for about 10-12 hours. Then take the fillets out of salt water and dry with a napkin.

Cut the fillet with a culinary or conventional thread to preserve the shape. Prepare the baking mixture: let the garlic pass through a garlic press and mix with olive oil, honey, paprika, chili, and nutmeg. Filet very carefully rubs this mixture, then lay it on a baking sheet.

Bake pastor about 20 minutes at a temperature of 250 ° C (put the pan in the preheated oven). After the oven is off, the pastor should remain in the oven until completely cooled.

Fruits in natural yogurt

It will take:

  • Fruits to taste;
  • Natural yogurt with a fat content of not more than 2.5%.

Preparation: Fruit thoroughly washes and dry with a napkin, and then cut into small pieces. Put the fruit in a bowl, in a salad bowl or in a wine glass and pour cold yogurt.

Very important! The Mediterranean diet is a healthy diet that will gradually reduce weight and maintain it constantly.

The obvious advantages of the Mediterranean diet

  • The Mediterranean diet contains foods that are rich in antioxidants.
  • Proved by the results of many studies that the Mediterranean diet can be the prevention of cardiovascular diseases, cancer (especially breast cancer and colon cancer), also this diet reduces the risk of diabetes, prevents the development of hypertension and heart attack, lowers blood pressure and even reduces risk of lung diseases, including emphysema, as well as bronchial diseases).
  • Scientists have confirmed that the Mediterranean diet can prevent Alzheimer's disease or alleviate its course.
  • Also in studies, the anti-inflammatory properties of the Mediterranean diet have been confirmed.
  • The Mediterranean diet improves the quality of life and its duration (and this is also proved).
  • Mediterranean style of nutrition is ideal for sports and active lifestyle because this diet is rich in all necessary vitamins and minerals for the body and is very well balanced.
  • It is very important that the Mediterranean diet does not need any special products and complex cooking processes.

Very important! You should not flatter yourself and put too much hope on summer diets, but remember that any short-term diet is a stress for the whole organism, as a result, after the end of the diet, the body begins to actively accumulate fat.

In addition, diets have many contraindications. Therefore, if a diet is not prescribed by a doctor, a healthy eating style combined with a healthy lifestyle is best for weight loss and recovery. But the transition to such a healthy regime, indeed, it is better to carry out in the summer.


Considering the question of summer diets, immediately come to mind watermelon diet, cucumber or fruit diet. But will you lose weight in a short period? And to sit on such diets long categorically it is impossible. As for the health benefits, if you exclude any product groups from the diet, you simply can not count on the benefits.

And if you do not engage in amateur activities (after all, it's about health) and go to a dietician, you can only hear one thing: the best diet, if it is not shown in connection with some serious disease, is a balanced diet with sufficient physical activity.

And then: for the nulliparous girls, for children, for active people, for athletes, for the elderly and for many others, the exclusion from the menu of any product groups is extremely undesirable or even dangerous, but healthy food, on the contrary, is useful and even necessary.

So start in the summer, not a diet, but a healthy lifestyle and move to a healthy balanced diet - summer is great for such life changes. Moreover, for example, the Mediterranean diet consists of a large number of fruits and vegetables and a certain amount of dietary meat. What is not a summer diet?
The best summer diet for weight loss The best summer diet for weight loss Reviewed by Hana said on 4/17/2018 11:19:00 PM Rating: 5
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