Lose weight in the summer 5 best diets. Summer diets for weight loss

Summer is a great opportunity to take on yourself in terms of weight loss and think about diets for the summer. In theory, in the heat, you don’t really feel like eating, and the prospect of messing around at the stove, creating multifaceted breakfasts, lunches, dinners, is not impressive. And that's all it is, but only for some reason, in the summer, instead of losing the hated kilograms, we watch with horror how the scale arrow goes to the right, to the right, to the right ... What kind of misfortune? And it's simple - we eat wrong in the summer. And it’s not even about the wrong selection of products and the imbalance of the diet, but about snacks on the run, fast food, ice cream, lemonade and beer. How nice it is to sit down in a cozy cafe on a hot day with a glass of ice cream and ice-cold lemonade or a barbecue with beer! Meanwhile, all these products consist of many harmful things and have a bad habit of being converted into fat. So, if you do not want your weight to increase rapidly, give up all unhealthy foods, and at the same time from baked goods and fried foods. Thus, you will greatly facilitate the life of your liver, it will only thank you.

And now let's talk about how to plan diets for the summer and make the weight come down. You can, of course, torture yourself with some kind of super-diet that promises "minus a certain amount of kilograms in a week." True, with all the effectiveness of such diets, there is one “but”: after you decide that you have achieved the desired result, you will immediately return to your usual diet, and with it your lost kilograms will return to you. Because any diet is to some extent self-violence and a lot of restrictions. Therefore, the best option would not be a strict diet, but a change in the entire lifestyle for the better, healthy side. And the result will not keep you waiting!

Absolutely without restrictions, of course, it will not work. But these restrictions are for the good. Well, you won’t, in fact, protest against the fact that preservatives, dyes, flavors and other “permitted for use” chemistry will disappear from your refrigerator forever? All kinds of lemonades, cola, store-bought kvass can be replaced with tasty and healthy drinks: homemade kvass, herbal teas and infusions, compotes from fresh and dried fruits - you just need to make a little effort (and not only physical ones, sometimes you need to move the gyrus). Or, say, make cocktails: squeeze the juice from apples (pears, oranges, grapefruits, tangerines or from a mixture of fruits) and mix with a banana chopped in a blender - it turns out something like a milkshake, but not much tastier and healthier. Or here is a recipe: put bananas (kiwi), apples, lemon (lime) juice and greens (parsley, dill, celery, spinach) into a blender and beat. If too thick, add clean cold water. These smoothies are just the perfect breakfast or pre-dinner snack.

The simplest summer diets that can start the process of losing weight are fasting days. They are different: fruit, vegetable, cottage cheese, "hungry" (water) - they all literally shake the body. The algorithm for fasting days is simple - once or twice a week, eat only one product (cucumbers, watermelon, apples, cottage cheese) and drink only clean water. Not tea, not mineral water - only water. A “hungry” unloading day is generally only water in all its manifestations during the day. It is easier for someone to spend a fasting day at home, when colleagues do not distract them for eternal gatherings with tea and sandwiches. On the contrary, it is easier for someone to spend this day at work, because they do not have to stand at the stove and inhale the tantalizing aromas of the food being prepared. The main thing is not to be frightened yourself and not to frighten your body, otherwise all efforts will go to waste.

Nutrition experts have come up with a variety of diets for the summer. Two-day diet "Minus 2", 3-4-7-day diets, a two-week diet that promises to part with 7 kilograms, and many, many different ones, from simple to exotic. Let's consider some of them in more detail.

"Minus 2"

An extreme diet for those who did not have time to tighten their tummy for vacation. You will lose one and a half to two kilograms, that's for sure, the main thing is not to gain them again! The menu for every day consists of 1 lemon, 4 apples, 1 cracker and 100 g of boiled lean meat. A mockery of pure water, the benefit of a short one.

"Four for Four"

As the name suggests, minus 4 kilos is guaranteed.

1 day: you can eat any fruit in any quantity. The only exceptions are grapes and bananas due to their calorie content.

2 day: unloading day on herbal teas.

3 day: vegetables in any quantity. You can eat both raw vegetables and boiled and stewed without oil.

Day 4: unloading day on vegetable broths.

The basis of this diet is vegetable soup, which can and should be consumed in any quantity. And even at night at the computer or watching your favorite TV show. You can eat other foods besides soup. It is desirable to drink pure water, green tea without sugar, juices. Alcohol is prohibited. If you follow this diet, you can lose up to 5 kg.

soup recipe simple: 6 large onions, 4 large carrots, 4 medium tomatoes, 2 sweet peppers, ½ head of cabbage, chop the parsley root, add water so that it is not very thick, and cook for 1 hour.

1 day: fruits in any quantity (except bananas and grapes) and soup.

2 day: vegetables in any form (except legumes and peas) and soup.

3 day: fruits and vegetables (except bananas and potatoes) and soup.

Day 4: 5-6 bananas, skimmed milk and soup.

Day 5: 300-400 g of animal protein (boiled beef, skinless chicken or fish) and soup.

Day 6: beef and vegetable salad in any quantities and soup.

Day 7: boiled rice (without oil) with salad, vegetables, fruits, juice without sugar, tea or coffee without sugar and soup.

Another week diet for the summer - "Cucumber"

Cucumbers - without restrictions, but we exclude fatty, sweet, smoked and salty. Instead of salt, you can use soy sauce (without fanaticism, it is also salty!) Or sea (or regular coarse) salt, ground with sesame seeds 1:1. This diet allows you to lose up to 4-5 kg ​​by "draining" the liquid (cucumbers are a well-known diuretic plus salt-free nutrition).

Breakfast: cucumbers with black (ideally homemade) bread.

Dinner: 100 g lean boiled meat or fish, cucumber salad dressed with 1 tsp. unrefined oil.

Dinner: cucumber salad.

"Salad Diet"(two weeks)

"Sitting" on this diet, you can part with 7 kg of excess weight, and at the same time eat vitamins from the heart. During the diet, you can drink green tea without sugar, herbal infusions or water with lemon. Or just pure water.

First week

Breakfast: half an hour before meals, drink a glass of water with lemon. Fruit salad dressed with 1% yogurt.

Dinner: vegetable salad of any ingredients except potatoes, seasoned with lemon juice or 1 tsp. olive oil.

Dinner

During the day, it is allowed to drink 1 liter of low-fat kefir.

Second week

The food is the same, only 100 g of lean boiled meat without salt is added for lunch.

These are the diets for the summer, as they say, choose to taste. But, as you know, losing weight is much easier than holding positions. Very often, the kilograms return, and even take a couple with them - just in case, you never know what savage diets you still decide to torture yourself with? Therefore, any honest nutritionist will tell you - you need to change not a diet, but a lifestyle. Yes, yes, the calls to lead a healthy lifestyle that have stuck in your teeth are not an empty phrase. And not so many sacrifices need to be made in order to improve your diet, improve your body (and a healthy body is a slender body, you can’t argue with that!). After all, fat, in fact, is a preservative for those toxins and slags in our body that have settled in it because of our disregard for food. Egg-free mayonnaises, ketchups made from starch, semi-finished meat products from who knows what, yogurts with a 6-month shelf life and other “goodies” stuffed with God knows what have firmly settled in our refrigerators. And the worst thing is that you get used to all this "chemistry" like a drug. Therefore, the rejection of all harmful foods and the transition to a normal, balanced, proper diet is often accompanied by real withdrawal, which many simply cannot endure.

The best way to switch the body to the right way of life can be strict observance of Orthodox fasts - both great and weekly. This is where the wisdom of the ancestors revealed itself thousands of years before the research of nutritionists! Judge for yourself: of the seven days of the week - two non-strict fasting (fish days) and one "hungry" unloading. Add four fasts to this and you end up with almost 200 fasting days a year. Isn't this a healthy diet? And those who honestly endured at least one long fast always talk about the extraordinary lightness in the body, which, unfortunately, goes away, one has only to return to ordinary cutlets and dumplings. That is why, after fasting, the ranks of vegetarians - strict and not very - are steadily growing.

Perhaps the most extreme way to lose weight over the summer can be called. There is no cheese here. His raw foodists do not eat. And they eat all those foods that do not need to be cooked using fire. That is, vegetables, fruits, berries, nuts, cereals (soaked, sprouted), honey, carob (chocolate substitute), seeds, dried fruits, dried sea kale, unrefined vegetable oil ... Instead of animal milk, raw foodists prepare milk from almonds, coconut and others. Nuts are a highly nutritious product known since ancient times. Almond milk, for example, is rich in vitamin E, B vitamins, magnesium, phosphorus, potassium, iron, zinc, copper, manganese.

Almond milk

1 stack soak almonds overnight. Grind in a blender to a mushy mass, add gradually 2.5 stacks. water. Strain the resulting milk through cheesecloth, add 2-3 tsp. honey. You can drink this milk just like that, or you can beat it with any berries and you get a wonderful cocktail. Cake left over from making milk can be used to make sweets, add to salads or baked goods.

Remove the coconut from the shell, pour the liquid into a separate cup, remove the brown peel. Grate, put in a blender, add liquid from coconut, a little water (depending on the desired consistency), beat. The pulp can be squeezed out or left as desired. Add seeds, banana or whatever you like.

This soup is also called "liquid salad". It can be a good alternative to the usual cold borscht and okroshka.

Ingredients:
300-400 g dried white bread
1.5 kg tomatoes
500 g cucumbers
1 large red bell pepper
1 large onion
150 ml olive oil
1 tbsp lemon juice
1 celery stalk
a few cloves of garlic (to taste)
a pinch of coriander

Cooking:
Cut the bread into small cubes and arrange on a plate. Remove the skin from the tomatoes, chop, put in a blender and grind until puree. Peel the peppers, peel the cucumbers, chop in a blender along with garlic and onions. Combine with tomato puree, add coriander, olive oil and lemon juice, continuing to beat. Cool the finished gazpacho soup in the refrigerator for an hour. When serving, sprinkle with bread cubes and chopped celery.

Raw cashew cheese

First you need to prepare a wheat sourdough: pour 100 g of germinated wheat into 400 ml of pure water and leave for 24-48 hours until air bubbles appear, as in soda. The taste of the liquid should be tart, but without a putrid odor. You can drink it like kvass.

Ingredients:
250 g cashews
100 ml starter
Cooking:
Pour nuts with plain water, leave overnight. In the morning, drain the remaining water, put the nuts in a blender, pour over the sourdough and grind to a paste-like mass. In this mass, you can add a pinch of sea salt, herbs, spices to taste. Cover the strainer with gauze, lay out the resulting mass, leave for a day in a warm place. After this time, cheese can be molded from the mass and left in the refrigerator. Serve with cereal bread.

Raw food dishes are very tasty and nutritious, but they are perhaps best suited for sweets.

Candies with nuts

Ingredients:
½ stack almond
½ stack walnuts
¾ stack. figs
¾ stack. dates
½ shredded coconut
¼ tsp ground ginger
¼ tsp ground cinnamon

Cooking:
Soak the almonds, remove the skin. Place the dried fruit, half of the coconut and the walnuts in a blender and blend until smooth. Divide the resulting dough into a number of pieces equal to the number of almonds, make balls out of it, press the almonds inside and roll in coconut flakes.

Soak buckwheat overnight. Grind, add honey, walnuts - this is the basis. You can eat it like that, or you can add crushed poppy seeds, sesame seeds, dried fruits, coconut flakes, any nuts, seeds, carob to taste (in this case, you get “chocolate” halva). Pour into a mold and refrigerate.

Another variant of halva

2 stack ground sunflower seeds, 1 stack. ground poppy, 1 stack. ground sesame mix, add honey, put in a mold.

As you can see, it all comes down to fresh vegetables, fruits, and nuts. Effective diets for the summer must include a large number of plant elements and a minimum of animal products.

Larisa Shuftaykina

Don't believe? This is very easy to prove! Remember yourself during the beginning of summer days .... You are almost not drawn to "breakfast". And you also turn away from sweet (hot) pastries, preferring various salads, fruits and vegetables. And drink, of course, very much want! And the liquid, as you know, “washes out” extra pounds from the body (along with toxins).

Any “summer diet” has its drawbacks. One of the negative sides is that it belongs to the type of "fast" (quick) diets. Therefore, the result may be inconsistent or variable.

The main advantage of such diets

It consists in the fact that thanks to it you can prepare well for a trip to the sea (in a fairly short time). Let's look at a few diet menus for you to make your own choice. You are ready? Begin!

Diet for the summer "Number one for weight loss"

First day

Have green tea for breakfast. Take some cottage cheese out of the fridge. Start your lunch with any lean cabbage soup. Take a slice of bread if you miss its taste. Eat boiled or smoked fish for dinner.

Second day

Cook fish soup (according to any recipe you know). Drink a lot of mineral water. Eat some crackers.

third day

Remember how to cook chicken soup and cook it. Stew vegetables (preferably zucchini). Eat four fresh (small) tomatoes.

Fourth day

Make sure that your menu consists of cabbage soup and green apples. You can drink both tea and coffee.

Fifth day

Wash a few pears and eat them with yogurt or cottage cheese. Drink three cups of fresh tea (raspberry or lemon).

Do you want meat to be on the "summer" menu? Let it be a little! Season it with garlic or thyme (this is a must).

Of course, you will have to “part” with a large intake of salt, since it (just like sugar) has a rather negative effect on the figure.

Meat "summer" menu

Monday

This day is considered the most difficult (it is harder than all the others). Therefore, you should not “overload” your stomach with food. Eat cucumbers (any quantity) and drink plenty of water. Eat a large piece of meat seasoned with garlic (meat "complement" is suitable for breakfast).

Dedicate this day exclusively to water and berries. Choose your favorite berries. If you don't like ordinary water, drink slightly carbonated water.

Need fresh strawberries! Make a few small portions of semolina porridge, pour berries into it. Eat two slices of lean sausage (no lard).

Make yogurt from oranges and pineapple chunks. Add some sugar (small pinch).

Give this day to fermented milk products (ryazhenka, yogurt or kefir). Eat sour cream and drink kefir (preferably before bedtime).

Drink juices all day and eat apples. Eat white marshmallows (as a dessert) if you really crave a sweet tooth. Eat a piece of meat (at lunchtime).

Sunday

Eat fruits and berries. During the day, it is allowed to eat four pieces of boiled chicken (without salt).

The advantage of the summer diet is its easy tolerance and the absence of side effects (not counting allergic reactions to some products).

"Separation" (summer) diet

The first day is juice. Drink any juice (choose natural, no preservatives).

The second is berry. Equip your menu exclusively with gooseberries, raspberries, strawberries and blueberries.

The third is fruity. Choose any fruit and divide it into four equal portions. Drink any fermented milk drink if you feel hungry.

The fourth is berry. Make a raspberry, strawberry and blackberry salad. Mix berries. Wash down the salad with boiled water.

Fifth is varied. Choose from four of your favorite products. Eat exactly these foods (in unlimited quantities).

The sixth is pineapple. You probably guessed what you can eat on this day. And you can drink black tea (without sugar) or unsweetened juice.

Seventh - vegetable. Drink vegetable juices and eat any salads made with low-calorie vegetables. Remember that the salad should not be seasoned with oil.

Many women who have tried this diet say that that at least four kilograms “flies” from their body. The maximum is seven. This means that the diet can be very "kind" in relation to the female half of humanity.

Do not be alarmed if during the diet you feel weak or slightly unwell. Many people need time to "get used" to the changed "lifestyle".

Learn how to make summer celery soup

So that the summer diet will please and surprise you even more.

Chop celery and any vegetables (in the form of straws). Pour into a saucepan. Add juice (tomato). Add a little water if the juice does not completely cover the soup ingredients. Bring soup to a boil. Boil twelve minutes. Don't forget to stir the soup as it boils. Turn off the gas and simmer the soup for another eleven minutes (under the lid). Whip the soup with a blender so that it is faster and easier to digest.

There is another good recipe for celery (diet) soup. Cut into pieces six onions and two large tomatoes. Stir vegetable pieces. Add pieces of bell pepper and spices. Add some celery. Pour vegetables with three liters of water. Boil for at least seventeen minutes (on the slowest heat). Add (pour) some more spices into the soup and let it brew for thirteen minutes.

This soup is allowed to be eaten in any quantity, but not at night and not late in the evening. You can salt it if you can't eat the soup in the unsalted "state". Only it is better not to eat bread with him so that her body “suffers” from extra kilocalories. Enjoy fruits and vegetables, as they are considered the real "gifts" of absolutely any summer diet! The fresher the vegetables and fruits, the more effective the “dietary pastime” will be!

Dermatologist, esthetician, honored author of Evehealth

02-11-2014

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Verified Information

This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

Summer time for every woman is the most long-awaited time of the year. After all, you can dress brightly and beautifully, showing your individuality and exquisite taste. But what to do if the perfection of forms is far from the images on the covers of glossy magazines, and the process of losing weight in winter and spring did not bring proper results? Do not despair and panic. There is a great solution to this problem. These are summer diets.

How to organize a food system in the summer?

Everyone knows that in the summer we are not so hungry and we can get by with less food compared to cold periods. This feature of the body has long been used by nutritionists around the world when developing diets. Indeed, in such cases, you can easily achieve good results in getting rid of extra pounds.

Affordable low-calorie foods in the form of seasonal berries, vegetables and fruits also come to the benefit of losing weight in warm weather. They are especially valuable fresh and have a minimum calorie content, a maximum content, as well as fiber, which allows a person to remain full for a long time and at the same time lose weight.

There is nothing easier than losing weight and getting healthier in the summer. Nature itself creates all the conditions for this. But, as in any other case, the use of a diet in the summer should be reasonable and comply with certain rules so as not to harm health.

It is best to develop a certain healthy nutrition system that can be used every day after the main course of weight loss with minor changes. Here are some important principles to keep in mind when organizing meals in the summer to get rid of excess weight and lead a normal life without any special restrictions:

• drink at least 2.5 liters of water every day;
• drink a glass of water half an hour before each meal;
• eat at least 0.5 kg of vegetables and 0.5 kg of fruit;
• do not eat after 19.00;
• do not drink alcohol during the diet and limit its use after it ends;
• adhere to the daily calorie content;
• as to use legumes, lean fish, various seafood and poultry meat;
• move more and engage in active outdoor activities (swimming, sports, hiking);
• do not eat pickles, smoked food and marinades;
• refuse or reduce to a minimum the use of sweet, flour and confectionery products.

By adhering to these principles, you can lose weight by 3-4 kg per month stably. If you need faster results, then you should choose more stringent diets. But it must be remembered that their use requires the evaluation of specialists to determine the effectiveness in your particular case.

Menu options for summer diets for 7, 10 and 5 days

There are many varieties of effective summer diets. The most common and proven in practice will be presented below.

Summer diet for 10 days (minus 10 kg)

This summer diet minus 10 kg is designed for 10 days, in each of which you can lose 1 kg of excess weight. This course is quite tough and should be treated with all responsibility. You should clearly follow the menu for each day.

Summer diet menu for 10 days

• First day is protein and during its food are boiled eggs, preferably in a "pouch". In this form, all the beneficial substances of the yolk are optimally absorbed by our body.
• Second day is boiled not very fatty fish.
• On the third day you need to eat low-fat cottage cheese with honey.
• Fourth day consists of boiled chicken meat. Before cooking, remove the skin, you can add spices and herbs.
• Fifth day makes up potatoes in uniforms.
• During sixth day boiled beef is eaten.
• On seventh day you can eat fiber-rich vegetables - cabbage, celery, carrots, beets in the form of salads with lemon juice, tomatoes and cucumbers.
• eighth day- fruity. You can eat any fruits and berries that are not saturated with sugars.
• Ninth day carried out on kefir.
• For tenth day you should only drink. Rosehip broth should be used as a drink.

All foods and drinks can be consumed in any quantity, but each serving should be eaten slowly for half an hour, and drunk in small sips.

Reviews of the summer diet for 10 days say the following:

• the effect exceeds all expectations;
• it is quite easy to cope with the feeling of hunger due to an irregular diet;
• there is no desire to overeat allowed foods;
• it is difficult psychologically to endure the restriction of the variety of food in the first three days, until the body is rebuilt;
• sometimes there is dizziness and "midges" before the eyes;
• the last three days it is hard to fight with the desire to finish the course faster.

Summer diet for 7 days is very simple and easy to use. It is based on eating one type of food each day of the week, chosen according to your own food priorities.

• Yes, in Monday, it is recommended to eat only one kind of favorite vegetables. For example, these are tomatoes. Of these, you can prepare a fresh salad with lemon juice, but without salt, with ½ teaspoon of oil per 200 g of product.
• Tuesday should be a fruit day during which only one type of such products is consumed. For example, it can be apples. You can eat them in unlimited quantities. When an attack of severe hunger occurs, it is allowed to drink a cup of kefir or 100 g of yogurt.
• IN Wednesday we eat berries. They can be anything. It is advisable to prepare a berry mix. This will replenish the body with a good composition of vitamins, pectins, fiber and minerals.
• Thursday should be carried out on fermented milk products. This is cottage cheese and kefir. The use of such products in the middle of the diet is associated with their composition, in which there is a sufficient proportion of protein, Ca and easily digestible fats, which the body really needs by this period. In addition to these components, fermented milk products are rich in beneficial bacteria that normalize the activity of the gastrointestinal tract.
• Friday is again vegetable day. This time, a vegetable is selected that has not been consumed for a week. For example, cucumber. From it you can prepare a salad without salt, eat it as a whole, or make okroshka on kefir. Also on Friday, you should drink two glasses of mineral water a day.
• Saturday the day is spent again on berries in the form of simple desserts, mixes, smoothies or whole foods. You can drink kefir drinks based on berries.
• Sunday is the end of the whole course and during it you can drink only fruit juices without sugar. For their preparation, any fruits or their combinations are used.

An important point of the diet for 7 days is the drinking regimen. It must be in the form of water at least 2.5 liters. Also, between meals, it is allowed to drink a cup of green tea or a decoction of their herbs.

This course should not be used for diseases of the stomach, pancreas and intestines, because. a large amount of fruit acids can provoke an exacerbation of diseases. It is also not recommended to use a diet for people with diseases of the blood and blood vessels and who have recently undergone surgery.

Summer is a great time to start losing weight. Hot weather, the opportunity to spend a lot of time outdoors, as well as a large amount of natural fruits and vegetables make the summer months the best time for diets. Therefore, the site site strongly recommends spending at least a week on a summer diet.

There are several options for such diets.

Diet for the summer for 5 days

Type of diet- mono-diet

weight loss- 4-5 kg

Duration- 5 days

The basis of such a diet - products of plant origin. They contain few calories, are rich in vitamins and minerals and saturate the body well. On a summer diet, you will not feel hungry. But from sweet, fatty, smoked meats for the duration of the diet will have to be abandoned. Diet dishes are best steamed or boiled for a minimum amount of time. The water regime during the diet is not limited

Summer diet menu for 5 days.

Summer diet for 7 days

Type of diet- mono-diet

weight loss- 4-5 kg

Duration- 7 days

This is a great seasonal diet. It is best used towards the end of summer, when all kinds of fruits and vegetables ripen in abundance. Of course, even in winter and spring, stores are full of a variety of vegetables and fruits, but we would not recommend eating them for a long time, since they all contain preservatives in large quantities, eating vegetables and fruits alone can be dangerous to your health.

The summer diet is very easy to use. For each day, you choose your favorite fruit or vegetable and eat it all day long. In case of unbearable hunger, you can add a glass of fat-free kefir or yogurt.

Among other things, it is necessary to drink a sufficient amount of ordinary or mineral water without gases every day.

Approximate menu of the summer diet for 7 days.

After the end of the diet, do not immediately eat up. Within a week, your body has become accustomed to a different diet, and a sudden transition can adversely affect your well-being and the functioning of the gastrointestinal tract.

Reviews. Summer diets nwell tolerated. This is especially true of the 5 day diet. The seven-day option is more complex and you may feel hungry when using it. During the summer diet, it is recommended to reduce physical activity and not overwork. It is also necessary to remember that summer diets give the best result in the summer, but at other times of the year, and especially in winter, it is better not to use them.

See also: winter diet

Nika Sestrinskaya -site-specific

Need to shine on the beach in an open swimsuit, but there are extra folds? They can be removed with a simple diet.

Before the holiday season, many are surprised to find that after a series of holidays, their favorite outfits have already ceased to fasten, and an open swimsuit shows the most beautiful parts of the body in an unfavorable light.

To regain your former harmony and generally improve the condition of the body, you can resort to effective summer diets, which are based on the seasonal gifts of nature. There are many options for such weight loss, so everyone can find a way to their liking to get rid of not only extra pounds, but also from guilt for past addictions to junk food.

Principles of weight loss in the summer

In summer, vegetables and fruits begin to ripen in the gardens, and fresh and juicy fruits also appear on store shelves. Among other things, they are also low in calories, so it would be a crime not to use them as a means of losing weight. Such a summer weight loss diet will turn out to be not only effective and easy, but also tasty, since there is hardly a person who does not like at least one vegetable or fruit.

Summer is the most successful time for those who have decided to say goodbye to being overweight. Hot weather usually does not contribute to an increase in appetite, so food portions decrease by themselves, and the daily menu becomes less and less fried and fatty. In addition, the proximity of the upcoming vacation inspires you to work on your own body, and the right motivation is already half the battle.

Despite the fact that you don’t feel like eating too much in the heat, nutritionists advise you still not to skip breakfast and lunch. If you eat the bulk of the daily diet for dinner, it will quickly affect the state of the figure. Instead, it is better to give preference to light but hearty meals during the day and a small snack 4 hours before bedtime.

The basis of the summer diet menu is seasonal vegetables and fruits. They can be consumed both raw and baked, stewed, boiled or steamed. You should refuse only bananas, grapes and potatoes, since they are not very conducive to weight loss.

The peculiarity of summer diets is that any vegetables and fruits can be eaten in unlimited quantities, achieving full saturation. It is best to determine for yourself the daily rate and divide the entire number of fruits into 5-6 equal parts, eating them at regular intervals. If this is not possible, you can simply satisfy your hunger as needed.

The benefits and harms of losing weight in the summer

The advantage of any summer diet is that it is difficult to harm your own body with vegetables and fruits. On the contrary, in the summer you need to stock up on as many vitamins and useful components as possible in order to maintain your health and feel great in the cold season.

If you use fruits and vegetables grown on your own plot, then the benefits of the diet increase. Everyone who grows fruits on their own knows how they were processed, who and how they collected them. If you buy store-bought vegetables and fruits, then you should do it from trusted sellers who comply with sanitary standards.

However, even in this case, before each meal, you need to wash the fruits well. Since they will be consumed in large quantities during the diet, the likelihood of contracting some kind of infection due to the fact that the seller worked without gloves increases.

Effective summer weight loss diets based on vegetables and fruits help not only to lose weight, but also have a positive effect on the external and internal state of the body. Those who try to eat more fresh fruits will quickly notice that the skin, hair and nails look healthier, and the stomach feels lighter.

Another possible disadvantage is that at the end of a vacation or the restoration of moderate weather, a thinner person often immediately returns to his usual diet. As a result of this, those kilograms that were dropped again return to their places and bring “friends” with them.

Menu options

If you urgently need to lose weight before the holidays, you can use the mono-diet chain. This method of losing weight suggests that for each day a person chooses one low-calorie product and will eat only it and nothing else. For example, on the first day you can eat only apples, on the second day - cucumbers, on the third - grapefruits, etc.

If such a diet is delayed for more than 3 days, then 1 day a week you need to eat buckwheat, oatmeal or rice, and one more day to supplement the menu with lean meat, chicken or fish. This will make up for the lack of nutrients, as a result of which the body will not experience stress. Such a diet will allow you to lose up to 1 kg per day, but it is worth considering that this number includes not only body fat, but also water and intestinal contents, so the external result may differ from the indicator on the scales.

Mini diet for four days

This method of losing weight allows you to lose 3-7 kg of excess weight in 4 days, if you stick to the plan. The mini diet provides for four meals a day, while the first breakfast and lunch should account for 30% of all calories, and for the second breakfast and dinner - 20% each. At the same time, every day you need to eat at least 2 different vegetables and 1 fruit, so as not to experience a deficiency in nutritional components.

Sample menu for 4 days:

• Day 1 - for breakfast, a grated apple with honey, a glass of milk, for a second breakfast, a glass of low-fat yogurt, for lunch, low-fat soup from any vegetables, for dinner, a small piece of low-fat boiled meat without salt and spices;
• Day 2 - for breakfast a few cucumbers and a couple of black bread crackers, for lunch a glass of citrus juice and a small portion of low-fat cottage cheese, for lunch steamed or boiled low-fat fish (perch, cod, flounder) and a glass of low-fat kefir, for dinner fruit salad with honey and low-fat yogurt;
• Day 3 - for breakfast 100 g of rice in water or half with milk, for second breakfast a small portion of low-fat cottage cheese with dried fruits, for lunch low-fat chicken broth and a couple of hard-boiled eggs, for dinner a small piece of boiled chicken without skin, fat, salt and spices ;
• Day 4 - for breakfast 100 g of oatmeal on the water or in half with milk and a few radishes, for lunch 1-2 green apples, for lunch a salad of seaweed and seafood, for dinner 2 glasses of kefir.

Such a menu does not have a negative effect on the body, so it can be used again after 1-2 days, but no more than three times in a row. In between such mini-courses, you need to eat with small changes, for example, add more meat and fish to the menu.

Options for 5 and 7 days

Losing weight for 5 or more days should be thought out more carefully, because due to an improperly formulated diet with a lack of nutrients, exhaustion of the body can occur. If the summer diet is calculated for 5 days, an approximate menu may be as follows:

• For breakfast, any porridge is prepared on the water or in half with milk - rice, buckwheat or oatmeal, an additional portion of any vegetables is eaten.
• For lunch, a lean vegetable soup is prepared without meat, in rare cases with a small amount of chicken.
• For an afternoon snack, you can eat berries, fruits and cottage cheese. Fruits can be eaten whole, made into a salad with low-fat yogurt or a cocktail with low-fat kefir.
• Dinner should be light. Suitable vegetable salads, steamed vegetables, steamed lean fish or chicken. Portions should be small.

Such a light summer diet is suitable for a small weight correction when you need to lose 2-3 kg quickly and without a hunger strike. If desired, the same menu can be extended immediately for another 5 days, if you want to achieve a more pronounced result.

The most popular involves a chain of different mono-diets. The menu looks like this:

• 1 day - vegetable, you can eat any fruit in any form and quantity;
• Day 2 - fruit, you can eat any fruit in any form and quantity;
• Day 3 - berry, they can be eaten separately or mixed, used in any quantity;
• Day 4 - fermented milk, you can drink low-fat kefir and eat cottage cheese, but only until hunger is satisfied, no more;
• Day 5 - vegetable;
• Day 6 - berry;
• Day 7 - fruit.

Such a menu is quite rigid, since animal protein will never be found in the diet for the whole week. In this regard, it is better to plan such weight loss for a vacation, otherwise it is likely that on working days with such a diet, losing weight will be constantly tired, lethargic and unproductive. As for the positive side of the diet, it is one of the easiest - the body is cleansed, and the person stops feeling heaviness, which is especially important after the holidays and picnics. In a week, I manage to lose 7 kg.

juice diet

This type of weight loss deserves special attention, since vegetables and fruits are processed into freshly squeezed juice without the addition of sugar and other flavor enhancers. In the light version of such a diet, you need to make five meals a day, and three times a day you will need to eat light food - vegetable salads, cereals, lean soups, meat, chicken and steamed fish - and drink the rest two times a glass of juice. Such a diet can be followed for a long time, up to one month, losing 2-3 kg every week.

Another version of the juice diet involves a complete rejection of food and replacing it with 2-3 liters of fruit, berry or vegetable juice per day. Such weight loss will be effective, but tough, so it should not be continued for more than 3 days. During this time, you can lose 2-3 extra pounds. You need to get out of such a diet gradually - first, light cereals and soups, then protein foods.