What to eat in summer without gaining weight
With the arrival of summer, the hot weather makes people lose their appetite, but at the same time, it is easy to gain weight due to craving for cold food or overeating. How to enjoy delicious food in summer and avoid gaining weight? The following is a summary of hot topics and hot content on the Internet in the past 10 days, and we recommend light meal options suitable for summer.
1. Recommendations for low-calorie foods in summer
Summer diet should be mainly light, low in calories and high in water. The following is a list of recently searched low-calorie foods:
| food name | Calories (per 100 grams) | Reasons for recommendation |
|---|---|---|
| cucumber | 16 kcal | High in moisture and rich in dietary fiber |
| watermelon | 30 kcal | Relieves summer heat and diuresis, rich in vitamins |
| Bitter Melon | 19 kcal | Reduces fire and fat, suitable for summer |
| chicken breast | 165 kcal | High protein, low fat, strong satiety |
| Konjac | 7 calories | Zero fat and rich in soluble fiber |
2. Popular summer light food combinations
According to recent popular sharing on social platforms, the following light meal combinations are highly recommended:
| Package name | main ingredients | Features |
|---|---|---|
| Cold Shredded Chicken Salad | Chicken breast, cucumber, carrot | High protein, low fat, refreshing and appetizing |
| Fruit yogurt bowl | Sugar-free yogurt, blueberries, oats | Supplement probiotics and antioxidants |
| vietnamese spring rolls | Shrimp, lettuce, rice vermicelli | Low in calories and rich in high-quality protein |
| Quinoa Green Salad | Quinoa, cherry tomatoes, spinach | Whole grain staple food, nutritionally balanced |
3. Summer dietary precautions
1.Control cold drink intake: Although iced drinks can cool down quickly, they contain high sugar content and can irritate the stomach. It is recommended to choose sugar-free tea or homemade fruit popsicles.
2.Pay attention to cooking methods: In summer, low-oil cooking methods such as cold salad, steaming, and boiling are recommended to avoid deep-fried and heavy-flavored dishes.
3.regular meal times: In summer, it is easy to disrupt the eating rhythm. It is recommended to keep three meals on time and avoid snacking at night.
4.hydration: Drinking water should reach 2000-2500ml every day. You can choose lemon water, mint water, etc. to increase the flavor.
4. Ranking of popular fat-reducing drinks in summer
According to sales data on e-commerce platforms and discussions on social platforms, the following are the most popular summer slimming drinks in recent times:
| Drink name | Main ingredients | Efficacy |
|---|---|---|
| Winter Melon Lotus Leaf Tea | Winter melon, lotus leaf, cassia seed | Diuretic, reduce swelling, help metabolism |
| lemon ginger water | lemon, ginger, honey | Promote circulation and enhance metabolism |
| Red bean and barley water | Adzuki beans, barley | Remove dampness, detoxify and eliminate edema |
| matcha latte | Matcha powder, skimmed milk | Antioxidant, low calorie and refreshing |
5. Expert advice
Nutrition experts remind that when losing weight in summer, you should not go on a diet excessively, but should focus on balanced nutrition. The daily diet structure recommended by the Chinese Nutrition Society in summer is as follows:
| food category | Recommended intake | Proportion |
|---|---|---|
| vegetables | 300-500g | 35% |
| fruit | 200-350g | 15% |
| Cereals | 250-400g | 25% |
| protein | 120-200g | 20% |
| dairy products | 300g | 5% |
The key to staying in shape in summer is to choose fresh, low-calorie seasonal ingredients, along with appropriate exercise and drinking plenty of water. Remember, healthy weight loss should be sustainable, not extreme dieting. I hope this summer diet guide can help you enjoy delicious food while maintaining your ideal body shape.
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