Summer is usually a time of relaxation of habits and that includes food. This, together with travel, family or friends gatherings, going out for tapas and other similar activities, makes some weight gain common. Following an effective and healthy post-summer diet is a good way to return to good nutritional habits, lose the pounds gained without yo-yo effect and contribute to enjoy a healthier body.
Post-summer diet: get fit responsibly
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Eliminate any product that is detrimental to your weight loss goals
Avoid carbonated and sweetened beverages, ultra-processed foods and saturated fats. Limit consumption of salty snacks and refined carbohydrates, preferring whole grains.
In a post-summer diet, include natural foods rich in fiber on a daily basis
Whole grains, fruit and fresh vegetables will help you feel full sooner, without generating a feeling of heaviness, in addition to a better control of blood glucose levels. These foods facilitate optimal intestinal transit.
Limit consumption of high glycemic index foods in your post-summer diet
A good measure to take care of yourself and lose weight in a post-summer diet is to take into account which foods have a high glycemic index. This will help you better control your appetite and reduce fat storage.
In addition to foods rich in sugar there are others that under a healthy appearance are naturally rich in sugars or, depending on how they are prepared and eaten, have a different glycemic index. For example, it is better to eat fruit in pieces rather than in juice and to eat pasta al dente rather than overcooked. It is better to eat fresh fruit rather than dried fruit, wholemeal bread rather than refined white bread and limit the consumption of fruits with a high concentration of sugars such as figs and ripe grapes.
Don’t skip meals for an effective and healthy post-summer diet
This is a common mistake that only leads to altering the body’s glucose and energy levels, to food cravings and to a hungrier and more anxious approach to the next meal. The ideal is to distribute the daily food intake in 5 meals and, as far as possible, to do it at regular times.
Include lean proteins cooked in a healthy way
White meats, fish or vegetable foods such as chickpeas provide protein without increasing fat intake. Egg whites are also a high biological quality protein. But just as important as choosing which protein to eat is the way it is prepared.
For meats and fish, choose steamed or microwaved, grilled, roasted or cooked in an air fryer and avoid frying and breading. Season with spices and herbs instead of oils and sauces.
Limit salt intake in a post-summer weight loss diet
Salt is almost caloric, however, in a post-summer diet it is important to limit its consumption, as it can cause fluid retention, which makes the person feel more bloated. In addition, an excess of salt in the diet contributes to certain metabolic disorders, body dehydration and the appearance of other diseases.
Nutritional balance and planning, keys to healthy post-summer weight loss
A simple way to calculate this balance is, at each lunch and dinner, to count the amount of each type of food to be taken in terms of volume and not weight: for each part of protein, a similar amount of whole grains and two parts of vegetables, better fresh than cooked, because this helps to hydrate the body.
Moreover, planning will help you make the purchases you need, preventing you from overeating because you don’t have the right foods.
Take care of hydration to achieve and maintain a healthy body weight
Within the post-summer diet it is essential to provide the body with the hydration it needs through foods such as fresh fruit and vegetables, as well as by drinking water. A hydrated body works better, facilitates the mobilization of fat and retained fluids and helps eliminate toxins.
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