Set Your Diet Plan For Summer

By Author: Sharon
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Summer is hot and dry. It is also a season for many people to lose weight. The best thing is that you can lose weight by doing sports in summer, and there is less risks of sport injury if you do it properly.

While losing weight, you'd better do some exercises and have diet plan fits with it. It will help you get the best effect. On the other side, proper diet plan can also beat the summer heat.

Dos
1.Drink more water.
Water is the most important nutrient for our body. And it is also a key ingredient in keeping our body cool.

Your blood is approximately 90% water and is responsible for transporting nutrients and energy to muscles and for taking waste from tissues.

Everyone should drink at least 64 ounces per day, and if you exercise or are overweight, you should drink even more.

2. Eat more vegetables and fruits.
Vegetables and fruits are healthy. They are rich in fibre, and contain various vitamins, and minerals that your body need.

While all vegetables are beneficial as far as good health and hunger control go, certain veggies, like broccoli, cauliflower, spinach ...
... and mushrooms, are super-high in fibre and have a negligible amount of calories.

Drinking only fruit juices may be helpful for detoxification. The fresh fruits can help your system be more effective in detoxifying as a result of the enzymes and nutrients they hold.

But remember minimise the intake of dried fruits. Increase the intake of fresh fruit.

3. Eat small frequent meals.
Eat more frequently will be a way to lose weight. Your body needs food to provide energy, repair damaged muscle tissue, and to carry out various other functions.

But there are only so many nutrients it can draw from each meal. Large meals mean more nutrients than your body can handle, thus causing an 'overflow effect'.

Thus, go for smaller, more frequent meals. They provide just the right amount of nutrients every few hours, without causing that overflow effect. They also maintain blood sugar levels, thus keeping your appetite and energy levels in control.

4. Eat more whole grains and less refined carbohydrates.
Whole grains can help in reducing body fat. Whole grains are cereal grains containing bran, germ, and endosperm. Simply put, whole grains are part of the carbohydrate food group.

Whole grains, which contain much fiber, are also considered fat-burning foods. This is because consumption of such foods helps you burn more calories than the amount they contain. They digest more slowly than simple carbohydrates, and thus, offer an increased period of fullness preventing yourself from unnecessary eating.

Don'ts
1. Don't skip meals!
Skipping meals and going too long without food can turn hunger pangs into irresistible cravings.

It is amazing how so many people skip this meal. If you are one of those, change that nasty food habit.

Breakfast is the most important meal of the day. Your first meal of the day helps replenish all those nutrients lost during that all-night fast. It raises those early morning low blood sugar levels.

Missing out on this meal means setting you up for low blood sugar levels and, thus, low energy levels and irresistible hunger pangs and cravings at lunchtime.

2. Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar.
All these drinks contain preservatives, colors and sugars. They are acidic in nature and act as diuretics. They cause loss of fluids through urine.

Many soft drinks contain diluted phosphoric acid, which damages the inner lining of the digestive tract and, therefore, affects its functions.

An excessive intake of soft drinks increases phosphorous levels in the blood. This separates calcium from the bones and moves it into the blood.

This calcium displacement from the bones makes them porous and brittle. It also causes plaque on the teeth, kidney stones, arthritis and bone spur.

3. Avoid sugary foods, especially honey and molasses, and stick to natural sugars available from fruits and veggies.
Cut the intake of fried foods, like vadas, samosas, chips, bhajias, farsans, etc. Fat has a thermal effect.

4. Minimise the intake of hot, spicy foods and extremely salty foods. The body detains salt in the organic form found in fruits and veggies; the inorganic salt, meanwhile, is digested and needs to be thrown out of the body. And this is why you need to drink water!

Eat proper foods can bring you health, and feel good in the dry and hot summer.

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