Coach advises: 10 rules of nutrition in summer
PPersonal trainer Polina Shirvel told why it is better not to drink smoothies and ice water in hot weather than to replace red meat in the diet and whether it is possible to eat berries in the afternoon.
Rule # 1: stick to your drinking regime
I’ll be banal: in the summer, due to increased sweating, you need to drink more water. Not juices, soda and “smoothies”, but pure drinking water. Our body loses moisture – the water balance needs to be replenished constantly. Drink water at room temperature without ice – otherwise your body will need a lot of energy to keep it warm. To keep your drinking regimen not boring, prepare lemonades. Water with ginger, mint and lemon wedge is ideal for walking. Remember, smoothies are food, not water. They do not quench thirst, but provoke a jump in blood sugar – after them, you will quickly want to eat.
Rule # 2: Include More Seasonal Vegetables in Your Diet
Seasonal vegetables contain the most vitamins. Include them in your diet in any form: stewed, raw, grilled. You can eat them in any quantity – they do not create an additional burden on digestion and do not provoke a sharp jump in sugar. In addition, vegetables contain a large amount of water, helping to replenish its reserves in the body.
Rule # 3: eat fruits and berries any time of the day
We live in a climate where you can eat seasonal berries and fruits once a year – don’t limit yourself. Yes, nutritionists do not recommend using them in the afternoon for those on a diet – they are high in fructose. But in the summer, you do not need to deprive yourself of vitamins, micro- and macroelements. Observe the balance of KBZHU and know when to stop. Between berries and fruits, give preference to the first. Better to eat a handful of cherries than a kilogram of pears.
Read all about fasting days here.
Rule # 4: Eliminate Temperature Rising Foods
Spicy food provokes increased sweating, which can lead to dehydration. Eastern cuisine is not the best option for summer, hot weather. It is also better to refuse salty food – it retains water and can provoke edema.
Rule # 5: Reduce Your Red Meat Intake
Red meat is too heavy to digest. Going to barbecue, give preference to poultry and fish – no pork, beef or lamb.
How to accustom yourself to proper nutrition, I told here.
Rule # 6: Give Preference to Digestible Protein
Easily digestible protein is found in seafood, poultry, dairy products (if there is no lactose intolerance), egg whites. And if in winter these products are recommended for dinner, in summer they should be eaten for lunch, combining with complex carbohydrates and fiber.
Rule # 7: prepare salads
Salads are perfect for a summer menu. They should contain three components: protein, fiber, and healthy fats. The latter can be taken from avocado and unrefined vegetable oils. Olive with Dijon mustard is the perfect dressing for a summer salad.
Rule number 8: do not abuse okroshka and cold drinks
For all lovers of national Russian cuisine, I have bad news: you cannot eat chill and okroshka in the heat without restrictions, despite the vitamin composition. The reason is simple. Cold soup causes your body temperature to rise (needed to heat it up) – you may feel bad. This is confirmed by numerous studies by scientists from around the world.
Rule # 9: Give up alcohol
In the heat, it is excreted from the body more slowly. In addition, alcohol, like salty foods, retains water – hello, plus kilograms on the scales!
Rule # 10: no fast food
In summer, fatty and heavy food increases the load on the gastrointestinal tract three to five times – it works for wear and tear. And if in winter you can slightly increase the amount of carbohydrates in the diet, it is better not to do this in summer.