Summer Body Diet

With the onset of the summer months, people start looking for quick diet and weight-loss programs to help them fit into summer wear and hit the beach. Although there is no one diet program that is tailored to help you achieve the perfect summer body, there are several healthy changes you can make to help you lose weight and tone up. Exercise is an essential part of any healthy weight-loss plan, but dietary changes are also imperative for good health.

Fruits and Vegetables

When warmer weather starts approaching, you may naturally start to crave lighter, fresh foods versus the heavier, comfort foods of winter. Fruits and vegetables should form the foundation of a healthy diet and many low-calorie options are in season during the spring and summer months. Produce has little to no fat, no added sugars and are a source of essential vitamins and minerals needed for good health. Their high fiber and water contents fill you up to keep you satisfied on fewer calories and avoid overeating high-calorie foods. Add a variety of produce including cucumber, tomatoes, zucchini, berries, apples and pears to your diet plan.

Drink Water

Water is an essential part of any healthy diet and intake should increase during the warmer summer months. Warm weather itself, as well as exercising in warmer weather, will make you sweat more causing you to lose more fluids. It is important to replace these fluids to stay hydrated, keep electrolytes in balance and avoid simply losing water weight versus fat. Water has no calories or fat and fills you up to prevent you from reaching for food when your not hungry. Aim for at least eight to 10 glasses per day depending on your needs.

Eat Fibrous Foods

Fiber is the part of plant foods that is neither digested or absorbed in the body. Although it is not a nutrient, it is an essential aspect of a healthy diet as it aids in the regulation of a healthy digestive system and fills you up. Fiber helps push food and materials through the body which eliminates waste products and toxins that lead to digestive upsets such as bloating and constipation. Its satiating quality prevents you from eating too many foods throughout the day that could lead to excess weight gain. Foods high in fiber include fruits, vegetables and whole-grain complex carbs such as whole-wheat bread and brown rice.

Avoid Processed Foods

Processed foods are refined foods that lose their nutrients during the milling process and typically have added preservatives to extend their shelf life. These foods, such as candy, chocolate, granola bars and cookies are often high in unhealthy saturated fats and sugar. Excess fat and sugar intake will lead to weight gain and increase the risk of heart disease, stroke and diabetes. Avoid or limit consumption of these foods and snack on healthier options such as low-fat yogurt with berries and granola and carrots with pita bread and hummus.