Saturday, June 29, 2019

How to eat well in summer?

How to eat well in summer?

 

How to eat well in summer?


The summer season often profoundly changes our eating behavior. To come out of the winter, to see and to feel the sun to warm up one's skin lead to a food desire for freshness.

Just as the transition from winter to summer makes us undress and wear light and bare clothes. Our food, in this hot season, abandons the invigorating dishes to highlight the vegetables and mixed salads.

Some vegetables and fruits should be enough to sustain you, it's hot and you're less hungry! This is not a reason to no longer balance your food ration. To believe that one can be satisfied with few nutrients because it is hot and that one is less hungry is an error which is paid "expensive" in kilos later.

Indeed, whatever the circumstances of our life, our body works every day and night with the same intensity and our needs in macronutrients (carbohydrates, lipids, proteins) and micronutrients (vitamins, minerals, trace elements) are always as intense than in winter or maybe a little more. Cellular and particularly skin oxidation phenomena may be more important than in winter.

Of course, we have the ability to adapt for a few days or even weeks to an insufficient diet, but I see all too often patients who for several months of summer will reduce their food intake in a consistent way, then the summer spent remangling more, without measuring the long-term adverse effects on the stability of their weight.

So, how to organize to eat less, but in an optimum way?

First, at breakfast take your summer quarters. Take a fruit in the morning if it is not your habit. Eat it rather than squeeze it. The advantage will be at the level of satiation, which will be better and allow you to wait for lunch without faltering. breakfastEnjoy to vary your breakfasts; taste cereals with milk or rice cakes with jam. It's time to test new tastes as well. Have you ever tried another drink than your coffee or tea? Think of chicory, Caro® ...

Trying to change your breakfast will make you feel differently this time of year.

For lunches you like mixed salads, do not forget to add protein (chicken, fish, eggs) to your salad, mix of raw vegetables and salads. You can also add some oil seeds such as almonds or macadamia nuts that will bring you good fatty acids such as some oils such as rapeseed oil or olive and rapeseed blend like ISIO4 olive touch.

You will accompany this main course with a piece of cheese that you can add to your salad if you wish. If you want a leaner milk, take a cottage cheese or yogurt. You can also taste white cheeses or goat or sheep yoghurt, but know that they are slightly fatter than those of the cow and that the skim shapes are rather rare.

MelonYou will end up with a seasonal fruit such as a melon or a watermelon or a peach, a nectarine, some apricots or plums.

Remember that if you do not eat enough you will be hungry in the afternoon and there, it is not sure that you nibble very healthily.

If however a little hunger is persistent, do not hesitate to add a fruit as a snack.

For dinner, you will eat according to your hunger, but the source of protein should be a little more consistent than lunch. Feel free to add starchy foods especially if you have had physical exertion during the day. Pasta, rice, pulses, semolina or potatoes will accompany your meal.

For the desserts of the summer, you may like a sherbet or a more gourmet dessert.

Here, while reducing somewhat the amount of your diet, you will have meals that will allow you to balance them well. At the end of the summer you will have lost perhaps a few pounds, but slowly. It's up to you to see if you can keep them during the winter period. But even if you do not, you're not risking what's known as a "rebound phenomenon" that raises your weight beyond what you had before starting the summer period.

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