Fresh, in-season fruits and vegetables should be a part of your diet this summer, whether you’re hitting the beach, lounging by the pool, or just trying to look and feel your best. With all that sunshine come foods that will replenish you after your long summer days by providing antioxidants, nutrients, and hydration.
Although consuming particular meals won’t guarantee weight loss, switching to low-calorie alternatives will help you move toward burning more calories than you consume, which is the secret to losing excess weight. To improve your health and make sure you’re still getting all the nutrients you need for your weight-loss journey, the ideal method to make these swaps is to choose nutrient-dense meals (that are naturally lower in calories).
This summer, try including these foods in your diet:
Whether you favor blueberries, blackberries, raspberries, or strawberries, these summer fruits include several key elements and are fewer in calories than other fruits like bananas and mangoes. Berries are high in fiber (one cup of raspberries provides 8 grams of dietary fiber, which is roughly a third of the requirement for women and 20% of what men need in a day), which helps you feel fuller for longer and lessens the temptation to snack between meals. Berries are also high in antioxidants and vitamins B and C.
In the summer heat, cucumbers are hydrating and exactly what we need. Sliced cucumbers have only 16 calories per cup (150g), making them a great addition to soups, smoothies, and salads. Cucumbers are hydrating and have anti-inflammatory and antioxidant properties, in addition to being 95% water.
Peas are an excellent alternative to meat, which is typically heavy in calories and saturated fat, and have some of the greatest protein and iron levels of any vegetable. Check out these 6 Fresh Ways to Eat Your Peas if you want to start preparing this vegetable in your cookery but are unsure of where to begin.
This adaptable summer vegetable has just 37 calories per medium pepper, 1 gram of protein, 2 1/2 grams of fiber, and 5 grams of natural sugar, making it one of the lowest-calorie and most nutrient-dense foods around. Do you want to eat more vegetables each day? Put them in your mouth; peppers go with any dish.
Watermelon fills you up without weighing you down because it is 92% water. Despite having few calories, it is packed with antioxidants like lycopene and vitamin C, which will increase your micronutrient intake and keep you hydrated.
One of the most adaptable veggies, zucchini may be used in both savory summer sides on the grill and sweet baked goods like zucchini bread. Although the flavor of zucchini is modest, it can pick up the flavors of any other ingredients or seasonings. The 17 calories and 3 grams of carbs in one cup (150g) of sliced zucchini are low, while the amount of potassium, calcium, and vitamins A, C, and D are high.
Incorporate these items into your usual routine in addition to keeping in mind some general recommendations to lose weight during summer.
Stay hydrated; dehydration might leave you feeling weak and famished. Make sure to always have a cool water bottle on you to prevent overeating and fatigue. For a pleasant and energizing method to remain hydrated, combine water, mint or basil leaves, and a pineapple core.
Be mindful of portion sizes: Hot summer days beckon for outdoor barbecues and gatherings with opulent food spreads. Before resuming eating more, start with tiny portions, chew each bite completely, let your meal sit, and then gauge your hunger.