Summer Diet

Marko Balašević Author: Marko Balašević Time for reading: ~3 minutes Last Updated: October 11, 2022
Summer Diet

A summer diet will help support the body in the summer heat. Proper nutrition for your health.

A summer diet will help support the body in the summer heat. Proper nutrition for your health. 

Diet duration: 7 days

"Slope": 2-4 kg

Summer is the time when many fresh, aromatic and tasty vegetables and fruits appear on our table. So, there is an opportunity to get a new portion of vitamins and trace elements, which are so necessary for our body to function normally. And summer is the time for open clothes and visiting beaches. At this time, you especially want to look good. And the summer abundance of vegetables and fruits can help us in this.


Summer is a reason to change the diet

In the warm season, our body needs less energy to heat the body, which means that there is no need to eat very high-calorie, energy-intensive food.


Meals with a high content of proteins, fats and carbohydrates can be replaced with lighter ones. For this, wise nature provides us with vegetables and fruits, which can be found in abundance in summer in stores and markets. In the summer, you can "lean" on salads - it's tasty and healthy.

Do not forget about fluid intake. In summer, we sweat more, so we need to drink more water.

Under conditions of normal temperature and moderate physical activity, a person should drink at least 1 liter of water a day. This amount increases with increased air temperature. A person's daily need for water on average is up to 2.5 l . At the same time, up to 1.5 enters the body in the form of free liquid (tea, coffee, soup, etc.), up to 1 l - with food products, 0 ,3-0, 4 l - is formed in the body itself.

Sensible food restriction and the right menu will help us keep fit in the summer. Well, if you need to lose a few kilograms to improve your shape, you can go on a "summer diet."

Summer diet can be varied

An annual diet can be called a transition to light food in general, or you can "sit" on a specific diet designed for a certain time.

It is not difficult to arrange a salad day or several fruit and vegetable days. Everyone is able to choose products for the diet and think of salad options on their own. The main thing is not to make "winter" "Olivier" or "Fur coat", but to use raw vegetables and fruits for salads.

You can decide on your own the degree of rigidity of the diet. Someone will want to eat only raw vegetables and fruits on certain days. Others prefer a light version, when the emphasis is on fruits and vegetables, but you can also eat a little meat, porridge, bread and dairy products. The main thing on such days is not to eat fried, spicy, fatty foods, otherwise your "unloading" days will become "loading" and will not produce any results.

The advantages of a summer diet

The opportunity to eat deliciously and in a variety of ways.

Eating a large amount of vegetables and fruits has a positive effect on the metabolism, increases immunity, stimulates the liver, improves the condition of the skin and hair.


Cons of the summer diet

Emphasis on certain vegetables and fruits in the menu may be contraindicated in some diseases, for example, in case of allergies and kidney diseases.

For those who "seriously" want to "get on" a summer diet and quickly lose extra pounds, we offer a sample menu for a seven-day summer diet.

Menu for the "Summer Diet" for 7 days

Day 1 – Vegetable

Choose one or more vegetables and eat them in any quantity. There should be at least 4-5 meals a day.

Day 2 – Fruit

Apples, oranges or pears can become your food on this day. If you clearly do not have enough fruit and the feeling of hunger "prevents life", add a glass of kefir or yogurt.

Day 3 – Berry

Strawberries, raspberries, blueberries - choose a berry that will be your meal during the day. Do not forget that the body needs liquid, so drink at least 1.5 liters of water a day.

Day 4 - Sour milk

Choose a fermented milk product: kefir, yogurt or ryazhanka and drink it in small portions throughout the day. If you want to eat unbearably, you can also afford low-fat cheese.

Day 5 – Vegetable

Choose a "vegetable of the day" from among the vegetables that can be eaten boiled and eat it boiled. Don't forget to drink plenty of fluids.

6th day - Berry


Cherry, apricot or peach can be your product of the sixth day. At night, drink a glass of kefir.

Day 7 – June

Drink fruit juice and water throughout the day.


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