Stating that physical activity and water consumption increase with the warming of the weather in summer, Nutrition and Diet Specialist Dyt. Bahtınur Yılmaz made nutritional recommendations by pointing out that a more fortunate period has been entered in terms of weight loss, considering the variety of fruits and vegetables.
SUGGESTIONS TO PREVENT WEIGHT GAIN IN SUMMER
Dyt, who conveys the points to be considered for a fit summer. Bahtınur Yılmaz made the following suggestions:
“To spend a healthier summer; Avoid alcoholic, sugary and creamy drinks. Instead of fried foods, choose grilled or boiled. Always eat fruit fresh and pay attention to portion control. Avoid consuming too much fruit in one go. Opt for olive oil instead of saturated fats such as butter, lard, lard, and margarine. Be sure to increase your movement, especially regular outdoor walks will help strengthen your immune system. Drink plenty of water, the tea, coffee and fruit juices you drink during the day do not meet your water needs. If your doctor has not restricted it, be sure to consume eggs every day. Limit your salt intake. Include raw oil seeds (hazelnuts, almonds, walnuts, etc.) in your diet, but take care to eat them whole, not by hand. Consume fish at least twice a week. Pay attention to your sleep patterns. Increase consumption of fiber foods (whole grain breads, oats, fruits and vegetables, legumes, etc.).”
BOOST YOUR METABOLISM WITH YOGURT, GREEN LENTILS AND OATS
Underlining that some foods have the feature of accelerating metabolism in summer, Dietitian Bahtınur Yılmaz said, “Frequent consumption of yoghurt, kefir, green tea, oats, cinnamon, green lentils, celery, spices (pulp pepper, black pepper, sumac, etc.) helps to lose weight.” Dietitian Yılmaz suggested that zucchini, cucumber, pineapple, ginger, pear and parsley should be consumed frequently in summer because they are foods that help relieve edema.
REMOVING BREAD FROM THE DIET IS A MAJOR MISTAKE
Noting that one of the most common mistakes made in order to lose weight in the summer is to make an unsuitable diet from the internet and social media, Dietician Bahtınur Yılmaz shared the following information:
“Many nutritional mistakes in the summer can lead to weight gain instead of losing weight. One type of diet should be avoided. For example, only protein, only soup diet. Trying to lose weight by calculating calories is another common mistake. In order to have an adequate and balanced diet, calories must be taken from carbohydrates, fats and proteins in the right proportions. For example, you will not exceed your daily calorie intake by eating only 1 hamburger per day and consuming no other food, but you will gain weight because most of these calories come from simple carbohydrates and saturated fat. Not consuming bread is also among the common mistakes. It can cause a drop in blood sugar and lead to sugary foods, so it is important to eat the right carbohydrates so that the person’s metabolism works faster and there is no imbalance in blood sugar. It’s like choosing whole wheat bread instead of white bread, and bulgur instead of rice.”
STAY AWAY FROM SUGAR AND ACID DRINKS
Dietitian Bahtınur Yılmaz, who stated that we needed to increase fluid consumption with the increase in temperature, said, “One of the most common mistakes made in the summer is the increase in consumption of creamy, sugary and acidic drinks. Instead of these, we can turn to healthier alternatives.”
HEALTHY SUMMER DRINK RECIPE
Emphasizing that it is possible to burn fat while cooling off with cold tea, Dietitian Bahtınur Yılmaz explained the recipe for a healthy cold tea drink that can be made at home:
“Boil 2 chopped peaches with 1 glass of water on medium heat for 20-25 minutes. Pass the boiled mixture through the robot and make it smooth. Then, brew 2 cups of boiled water with 2 teaspoons of green tea for 5 minutes. Add the green tea you brewed to the slightly cooled peach mixture. After cooling, chill in the refrigerator for 4-6 hours and serve with mint. (Ingredients: 1 medium peach, 1 glass of water, 2 teaspoons of green tea, 2 large cups of boiled water.)”