Note on dieting in summer

In summer, the body digests more slowly but still needs energy, so people should not cut too many calories, eat enough protein, fat and carbohydrates.

In the summer, many people change their diet or lifestyle to suit the weather. However, people need to pay attention to the following when dieting or losing weight.

Don't cut too many calories

Before changing your diet, you need to consider the safety of your meals. If you cut too many calories, it will be difficult to follow a long-term diet, which will lead to unsustainable weight loss. The body always needs energy to function, so you should base on your weight to find out how many calories your body really needs.

The rule of thumb is to multiply your weight by 25. For example, if a person weighs 68 kg, they need to provide their body with 1,700 calories a day to maintain their weight. If they want to lose weight, the minimum energy intake is 1,300 a day.

Cauliflower and other healthy starchy vegetables are perfect for a summer diet. Photo: Pixabay — Cauliflower and other healthy starchy vegetables are perfect for a summer diet. Photo: *Pixabay*

Eat enough fiber and drink enough water

Fiber and water are important parts of the diet, but people often forget one of the two factors. In the summer, the outdoor temperature increases, the digestive process slows down, fiber and water will promote digestion and increase absorption and metabolism.

The body is also more susceptible to dehydration in the summer, so people should drink at least 8 glasses of water equivalent to 2-2.5 liters of water per day. At the same time, people should add more vegetables and fruits to their meals.

Limit protein and fat intake

Many people think that in the hot summer, they should reduce their protein and fat intake to keep their bodies cooler. However, protein and fat are necessary to provide energy for the body. Therefore, they should not be cut too much. Of which, fat accounts for about 20-35% of the body's calorie needs. Sources of healthy fats include nuts, avocados, olive oil, and fatty fish.

The daily protein requirement is about 1.2 grams per kilogram of body weight. If you weigh 68 kilograms, you should eat about 68-82 grams of protein per day.

Do not abstain from carbohydrates completely.

Low-carb or no-carb diets for weight loss have been popular for a long time, leading many people to believe that carbs are bad for the body. In fact, carbs are not bad, they are the body's main source of energy. People should get their carbs from healthy sources such as whole grains, starchy vegetables such as broccoli, beans, and tubers such as carrots and kohlrabi.

People should make sure their diet goals are achievable and fit into their lifestyle. For example, dieting should not mean skipping family meals or reducing the frequency of seeing relatives and friends. Choose a diet that allows people to join in in a healthier way. If you are cooking for a baby, avoid a diet that requires multiple meals and separate menus.

Chile (According to Today )

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