The All New Summer Weight Loss Diet Chart And Tips

Summer is all about soaking in the sun, planning outdoor activities, and vacations, socializing and not to forget, binging on food. People tend to drink sugary cold drinks, energy drinks, aerated drinks, and chilled beers. Vacations and socializing lead to excess consumption of calories eventually resulting in weight gain. As soon as the summer sets in we lose all the motivation of losing weight and staying fit. But, we can use the summer season to our advantage and try to lead a healthy lifestyle. Summer Weight Loss Diet Chart And Tips are mentioned below.

Metabolism during Summer 

During summer to keep up with the outside temperature, our body starts to raise its temperature. As the body gets warmer, there is an imbalance in the temperature regulation. As a result, the body starts perspiring to cool down. The body not only loses water but also loses electrolytes.

With the excessive loss of fluid and electrolytes, the body can go into dehydration causing acidity, headache, and nausea. Excessive dehydration makes us feel feverish, lethargic, and exhausted, lowers the body’s metabolism as well as causes muscle cramps. Severe dehydration can lead to shut down of organs and lead to life-threatening situations. With such changes in the body losing weight becomes a challenge. Then how can we overcome the hurdles and adapt to a lifestyle to maintain a healthy weight during summer?

Summer Weight Loss Tips

Hydration is the key to summer weight loss. There are insensible losses that happen along with the visible sweat during the summers. Adequate hydration prevents acidity, headaches, muscle cramps and manages the body’s metabolism. Sometimes the body misjudges the signal for thirst as the signal of hunger and tends to consume more calories. Thus, whenever you feel the hunger sensation, have a few sips of water and wait for some time. This prevents the intake of unwanted calories and helps in weight loss.

Protein is said to increase the metabolism of the body and help in weight reduction. Protein also helps in building and maintaining lean body mass and losing body fat. Proteins keep you full for a long and have a high satiating capacity that prevents overeating. Include lean proteins like egg and poultry, fish, low-fat milk and its products, soy, nuts, and seeds. Include proteins in every meal to increase the food’s nutrient quality and to increase the food satiation in less quantity. Long-term consumption of high protein leads to weight loss.

Complex carbohydrates maintain blood glucose levels and insulin secretion. They are high in fiber and also help you lose weight. Include complex carbohydrates like whole wheat, broken wheat, millets, oats, and quinoa. During summers, using winter millets like bajra and ragi might increase the body heat as well as make you uncomfortable. Replace such millets with the ones that will help boost metabolism without causing discomfort. Include summer millets like jowar, sama, varai, and Kodo along with whole wheat.

During summer there are plenty of seasonal fleshy fruits. These fruits and vegetables are low in calories and high in fiber, antioxidants, vitamins, and minerals. The fruits and vegetables help to restore the electrolytes lost during sweating. These fruits and vegetables are highly helpful in reducing stress, act as anti-inflammatory, and also aid in weight loss. The fiber keeps you full for long, preventing any binge eating. Include a variety of colorful fruits and vegetables throughout the day.

It is a myth that fats lead to weight gain. Good quality, omega 3-rich, MUFA-rich limited amount of fats, help create a protective layer around the vital organs. It also provides fuel for the body and acts as a lubricant for the body. Include foods like olives, nuts, fish, eggs, flaxseed, and chia seeds. Use oils like olive oil, rice bran oil, groundnut oil, and canola oil in your diet.

Make time for the daily workout that will boost the body’s metabolism and help in weight loss. Exercise helps to reduce body fat and increase body muscle. The high humidity as well as heat make it difficult to stay consistent with the outdoor workout schedule. During summer, try indoor workouts like yoga, high-intensity workouts, pilates, strength training, swimming, or dance fitness. Try walks during the early morning or swimming which will keep the body cool.

Follow a healthy lifestyle along with healthy food as well as workout. Get adequate sound sleep for 6 to 8 hours daily. Try to have a consistent sleep time and wake time for best results. Lack of sleep is directly associated with obesity. Eat small frequent meals almost at the same time daily for the best weight loss result. Sip water throughout the day to avoid binge eating. Vitamin D deficiency is linked to obesity. Thus, expose yourself to the early morning sun to increase your Vitamin D production.

Summer Weight Loss Diet chart

Here is a sample of the summer weight loss diet chart. We have used all the tips discussed above while planning this sample diet chart.

Sample of summer weight loss diet plan

Calories: 1200 Kcal       CHO – 180 gms         Proteins: 60 gms        Fats: 25 gms

Early morning: 1 Glass Green Smoothie (Ginger, Mint, Coriander, Cucumber, Jeera Powder and Black salt)

Breakfast: 1 cup Overnight soaked Oats (1 cup Milk, 2 tbsp Oats, 1 tsp chia seeds, 2 almonds, 2 walnut halves, 1 date) or 2 Egg white Omelette + 1 cup Coffee

Mid-morning: 1 Tbsp Sunflower and Pumpkin seeds + 1 Fruit (100 – 150 gms)

Lunch: 1 cup Stir fry veggies or Green Salad + 1 cup Brown rice or 1 Roti + 1 Sambar or Dal or sprouts + 1 cup Curd or 100 gms chicken or fish

Mid-Afternoon: 1 Glass Buttermilk/sol kadhi

Evening: 1 Glass Sattu Drink (1 tbsp Sattu + 1 cup Milk) or 1 cup Sprouts or ½ cup Paneer with Vegetables

Dinner: 1 bowl Meal (1 cup Sama/Varai, 1 cup Beans, 1 cup Vegetables, ½ cup Tofu/Paneer or chicken, 1 cup Tomato or Pesto gravy) OR 1 cup Salad + 2 small jowar Roti + 1 cup Vegetable + 1 cup Curd

Bedtime: 1 glass of cold milk

End note

Seasons change but the consistent determination to lead a healthy lifestyle along with clean eating will help to lose weight. Summer season is exhaustive but, if you follow the tips given above appropriately, you will get desired results for weight loss. It is always best to consult a certified professional to prevent any nutritional deficiency and any weight loss plateau. Hope this summer weight loss diet helps you achieve your weight loss goal.