LIFESTYLE
Summer diet: 16 tips for the arrival of summer!
During the winter we tend to eat more and to reduce movement and, consequently, it is very easy to find yourself at the gates of the summer with a few extra pounds . A correct diet, in quality and quantity, and a little daily exercise can be a valid help to regain physical shape and allow you to return to your size.
Summer diet: Let’s get ready for summer!
First of all, it is good to prepare in time because the quick diets and, above all, the “do it yourself” ones are dangerous and definitely to be avoided. In fact, a too rigid diet that includes a drastic decrease in the quantity of food and an excessive caloric restriction, leads to a decrease in the basal metabolism (the essential energy to live, without physical activity) and a reduction in lean mass. .
In addition, an excessively restricted diet can change hormonal balance with a decrease in thyroid function and the hormone serotonin, which can lead to a drop in mood (which, in turn, often leads to excessive consumption of sweets). To avoid this vicious circle, it is sufficient to regularly practice a little physical activity to raise the daily caloric requirement and the basal metabolic rate . It is good to remember that a correct and nutritionally balanced diet must allow the body to reduce excess fat without affecting the lean mass and, therefore, the muscles.
Do’s and Don’ts? Our tips:
- Avoid skipping meals , instead dividing them adequately throughout the day to keep your metabolism active and using food without wasting energy or storing fat, distributing the daily calorie load better.
- Try to always eat meals at the same time , to regulate the mechanisms of hunger and satiety.
- Do not eliminate foods such as pasta, rice, bread, cereals and their derivatives in general, potatoes: just reduce the portions by 20% and introduce them in your diet even in wholemeal form.
- Moderate the use of seasoning fats, giving preference to extra virgin olive oil, corn or grapeseed or sunflower oil and using the spoon as a unit of measure to dose the quantities, preferably raw on food.
- Avoid the consumption of cold cuts and sausages, rich in fat.
- Consume fish at least twice a week .
- Increase the consumption of vegetables by 50% and consume them daily: due to their fiber content they are particularly satiating; they also enrich the menu with taste, without adding fat.
- Do not consume more than 3 portions of fruit a day and choose fresh seasonal fruit alternating their colors as much as possible , to ensure the introduction of important antioxidants and fiber.
- Choose cooking methods that limit the use of seasoning fats, preferring vegetable ones, in particular sunflower or corn oil . We recommend cooking in the oven, in foil, grilled, steamed, boiled or in non-stick pans.
- Chew well and for a long time , to taste it better and have the sensation of eating more as the sense of satiety is perceived only after 20-25 minutes of ingesting food.
- Drink plenty of water throughout the day to hydrate properly and eliminate toxins.
- Avoid the consumption of alcoholic beverages and drinks rich in simple sugars such as soft drinks and syrups.
- Reduce the use of table salt as much as possible.
- Use aromatic herbs and spices to flavor foods and enrich them with antioxidants.
- Do not overdo the portions of food.
- Exercise every day, preferably outdoors, to speed up your metabolism and burn excess fat.
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