2023-08-01 21:32:59
Summer poses a health challenge between the necessity of maintaining body moisture to protect from dehydration and not consuming foods and drinks rich in sugars, such as juices and ice cream to avoid weight gain, so what is a healthy summer diet?
Snacks
In the summer, the diet should focus on light and refreshing meals that help keep you hydrated and provide essential nutrients while being low in calories.
Staying hydrated and drinking plenty of water throughout the day is crucial during the summer months, including hydrating foods in your diet that are rich in vitamins, minerals and antioxidants.
Perfect food for the summer
Watermelon Cucumber Berries Cantaloupe Tomato Leafy Vegetables Zucchini Pepper Corn Citrus
summer protein
Health experts recommend choosing lean protein sources that are lighter and easier to digest, such as:
Grilled chicken, fish, tofu, lentils, chickpeas, yogurt
It is also recommended to avoid meat rich in fat.
Is it possible to lose weight in the summer?
The answer is yes, and a healthy weight loss rate for both men and women is one to two pounds per week (about 450 grams to 900 grams).
In general, an adult woman needs about two thousand calories every day, but if her goal is to lose weight, she must reduce her calorie intake to about 1,500 calories.
An adult man should consume about 2,500 calories per day, but in order to lose one pound per week, his daily intake should not exceed 2,000 calories.
Eating enough fiber is the key to staying full on fewer calories. If you’re trying to lose weight, make sure to include plenty of fiber-filled foods, such as legumes, vegetables, whole grains, and fruits, to reduce cravings and stay satiated.
In addition to keeping us full, research shows that fiber helps keep us healthy by reducing the risk of diabetes and some types of cancer.
Sunstroke prevention
Doctor Ibrahim Topal Ali from the Turkish Kocaeli State Health Directorate offers the following advice – in statements to Anadolu Agency – to prevent heatstroke:
Avoid standing for long hours directly under the sun, as this leads to heatstroke, as the high body temperature causes a negative impact on the nervous system and low blood pressure, which may cause a fainting state, so it is necessary to use sunscreen To protect the skin from ultraviolet rays, use a cap or hat for the head to reduce the heat. Do not shower with cold water immediately after a hot day, because this negatively affects the blood vessels and replace it with lukewarm water to avoid any thermal shock to the body. Wearing dark clothes leads to the absorption of air heat and thus a greater increase in body temperature, and for this it is important to wear light and cotton colors to help absorb sweat and reflect the sun’s rays, thus reducing the heat. Focus on drinking a sufficient amount of water to compensate for the body’s losses from it, which is excreted through sweating, and stay away as much as possible from cold soft drinks, because they are saturated with harmful sugars. Avoid sitting in front of fans or air conditioners when the clothes are wet, whether with sweat or water, because this will lead to spasm of the shoulder and back muscles and the occurrence of various internal diseases. Reducing the intake of ice cream saturated with fats and sugars. Increasing the hours of sleeplessness leads to a disturbance in appetite and nutrition, so it is necessary to regulate the number of meals to suit our daily needs, and to avoid double night meals. Exercising in the morning before noon and after sunset to avoid exposure to the scorching sun.
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