1. Pay attention to fluid consumption

The calories of the liquid consumed in the summer may not be considered important. However, you may be getting extra calories from the lemonade and cold coffee you drink without realizing it.

Consumption of water instead of sugary drinks will be a smart choice to prevent fluid loss in the body. In this way, both unnecessary calorie intake and dehydration of the body will be prevented.

Advice for those who do not like to consume water;

*Get a bottle that is interesting to you.

*You can put your favorite fruits in your bottle to give aroma.

• Realize how much you drink by recording the number of bottles.

*You can download reminder apps or set alarms on your phone.

Prefer 2nd season fruits and vegetables

Summer is the season of all kinds of fresh vegetables and fruits. You can add at least 2-3 portions of fruits and vegetables of different colors to your daily diet. Vegetable dishes, fried vegetables in a pan without oil, colorful salads will be a delicious choice to enjoy the lightness of summer. Pay attention to your sauce preferences. At the same time, preparing fruit smoothies by using milk, kefir and yoghurt along with fresh fruits will be a refreshing and satisfying choice in the summer heat.

3.Do not skip meals and eat slowly.

When skipping meals, people think they will lose a lot of weight, but it is an unhealthy eating behavior. Contrary to popular belief, skipping meals slows down your metabolism instead of losing weight.

Eating your meals slowly helps transmit the signals of ‘I am full’ to the brain. Because fast food causes the signal to go late and causes more food to be consumed. To prevent this, leave the cutlery in your hand after every bite, do not consume your meals in front of the TV and with your friends and family. Consume your meals at the table.

4.Do not consume the same breakfast every day.

Studies show that individuals who eat breakfast have a lower body mass index than those who do not. This confirms that breakfast is the golden meal of the day. Instead of starting the day with the same breakfast, diversifying the golden meal helps increase the metabolic rate.

Sample Breakfast-1: Boiled egg + 1 slice of cheese + 1 slice of whole wheat bread + tomato, cucumber, greens

Example Breakfast-2: 1 green apple + 1 bowl of yogurt/milk + 10-15 raw almonds

5. Increase your daily exercise amount.

Gaining a daily exercise habit is important for having a healthy and fit body. Instead of making excuses not to exercise, take action! By exercising for 30 minutes 3-4 days a week, you can both distance yourself from the stress of life and activate your metabolism.

5 DAY SUMMER PREPARATION DIET

1 day

Breakfast: 2 boiled eggs + 4-5 olives + tomatoes, cucumbers, greens

Snack: 1 cup of unsweetened white or green tea + 6 raw almonds

Lunch: Salad made with 3 tablespoons of curd cheese and 2 walnut kernels (with 1 tablespoon of olive oil and natural apple cider vinegar)

Search : 1 bowl of tzatziki

Dinner: 100 gr grilled chicken + salad (without oil)

Snack: 1 glass of buttermilk

2 days

Breakfast : : 1 glass of milk + 1 portion of fruit + 2-3 tbsp of oatmeal

Snack: 1 green apple (with cinnamon powder)

Lunch: 6 tablespoons of meatless vegetable meal + 1 bowl of tzatziki

Snack: 2 grissini + 1 light triangle cheese + 1 cup of unsweetened white or green tea

Dinner: Zucchini salad with yogurt (roasted with 1 teaspoon of oil)

Snack: 6 small strawberries + 6 raw hazelnuts

3 days

Breakfast: Herb omelette made from 2 eggs (in a pan without oil) + 2 light meatballs + 2 walnut kernels

Break: 1 cup of coffee with milk

Lunch: 80 gr of drained tuna salad (with 1 tablespoon of olive oil and natural apple cider vinegar)

Break: Probiotic yogurt OR 2 tablespoons of homemade yogurt

Dinner: 100 gr grilled red meat + salad (without fat)

Break : Cucumber (cold cuts)

4 days

Breakfast: Toast with 1 slice of whole wheat bread and 1 slice of cheese + tomato, cucumber, greens

Break: 2 slices of pineapple

Lunch: 1 bowl of vegetable soup (without cream) + salad (with 2 tablespoons of olive oil and natural apple cider vinegar)

Break : : 2 slices of pineapple + 6 raw almonds + 1 cup of unsweetened white or green tea

Dinner: 1 plate of steamed broccoli + 1 bowl of yogurt

Snack: 1 tea glass of unsalted chickpeas

5 days

Breakfast: Menemen made from 2 boiled eggs + 1 slice of feta cheese

Break: 1 cup of plain Turkish coffee OR filter coffee

Lunch: 1 bowl of buttermilk soup + salad (without oil)

Break: 1 glass of kefir

Dinner: 100 gr grilled fish + salad (without oil)

Break : 10 raw hazelnuts

Dietitian Büşra Burgazlı

Avrupa Şafak Hospital