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 dieting. Therefore, the site strongly recommends spending at least a week on a summer diet.
There are several options for such diets.
Diet for summer for 5 days
Diet type- mono-diet
Weight loss- 4-5 kg
Duration- 5 days
The basis of such a diet is products of plant origin. They contain few calories, are rich in vitamins and microelements and saturate the body well. On a summer diet you will not feel hungry. But you will have to give up sweets, fatty foods, and smoked foods during the diet. Diet dishes are best steamed or boiled for a minimum amount of time. Water regime during the diet is not limited
Summer diet menu for 5 days.
| 1 day | First breakfast: unsweetened tea with a small piece of rye bread (cracker or toast). Lunch: 200 grams of low-fat cottage cheese. Dinner: soup made from unfried vegetables: cabbage, 100 grams of fish, carrots, onions, potatoes, tomatoes. Dinner: |
| Day 2 | First breakfast: unsweetened coffee and two walnuts. Lunch: a glass of low-fat or low-fat kefir, half a banana. Dinner: soup made from unfried vegetables: cabbage, carrots, 100 grams of beef, onions, potatoes, tomatoes. Dinner: steamed (stewed without oil) vegetables (200 grams) in any combination: onions, peppers, champignons, tomatoes, carrots, zucchini, cucumbers, cabbage, eggplant, pumpkin, garlic, porcini mushrooms, etc. with a small piece of rye bread. |
| Day 3 | First breakfast: coffee with a small piece of rye bread (cracker or toast). Lunch: a glass of low-fat or low-fat kefir, half a glass of strawberries (currants). Dinner: soup made from unroasted vegetables: cabbage, carrots, onions, 100 grams of chicken, potatoes, tomatoes. Dinner: steamed (stewed without oil) vegetables (200 grams) in any combination: onions, peppers, champignons, tomatoes, carrots, zucchini, cucumbers, cabbage, eggplant, pumpkin, garlic, porcini mushrooms, etc. with a small piece of rye bread. |
| 4 day | First breakfast: unsweetened green tea and crackers Lunch: fresh cabbage salad (100 grams) and two boiled quail eggs (or one dietary chicken). Dinner: soup made from unfried vegetables: cabbage, carrots, onions, potatoes, 100 grams of fish, tomatoes. Dinner: steamed (stewed without oil) vegetables (200 grams) in any combination: onions, peppers, champignons, tomatoes, seaweed |
| 5 day | First breakfast: unsweetened tea and half a glass of seasonal berries. Lunch: a glass of low-fat or low-fat kefir and two walnuts. Dinner: soup made from unfried vegetables: cabbage, carrots, onions, potatoes, tomatoes, 100 grams of beef. Dinner: steamed (stewed without oil) vegetables (200 grams) in any combination: onions, peppers, champignons, tomatoes, carrots, zucchini, cucumbers, cabbage, eggplant, pumpkin, garlic, porcini mushrooms, etc. with a small piece of rye bread. |
Summer diet for 7 days
Diet type- 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, the 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 large quantities of preservatives, and if you eat only vegetables and fruits, they can be dangerous to your health.
The summer diet is very easy to use. For every day, you choose your favorite fruit or vegetable and eat it all day. In case of unbearable hunger, you can add a glass of low-fat kefir or yogurt.
Among other things, you need to drink enough regular or mineral water without gases every day.
Sample summer diet menu for 7 days.
| Monday |
The first day is a vegetable day. We choose a vegetable we like, for example cucumber, and eat it all day long in any quantity. Don't forget about water. |
| Tuesday | If the previous day was a vegetable day, then it should be followed by a fruit day. For example, apple, orange or pear. Distribute the fruit into four to five portions and consume the bulk at lunch. If at the same time you feel unbearable hunger, then drink a glass of kefir or yogurt. |
| Wednesday | Today you can eat berries. It can be fragrant fresh strawberries, plums or gooseberries. Eat berries throughout the day and drink unlimited amounts of mineral or boiled water. |
| Thursday | On this day you should give preference to fermented milk products. Choose something dairy - kefir, yogurt or fermented baked milk - and drink in small sips throughout the day. If your empty stomach constantly reminds you of itself, then eat some low-fat cottage cheese with a little sugar without sour cream. It is best to end this day with a glass of kefir. |
| Friday | Vegetables again. Choose them at your discretion - it could be cabbage, pumpkin, potatoes (but not fried, but boiled) or juicy tomatoes. Eat only vegetables throughout the day and drink mineral water. |
| Saturday | Dedicate this day to some berry: cherries, apricots or peaches. During the day, eat the berries you have chosen, and at night, do not forget to drink a full glass of kefir. |
| Sunday | During the day you will need to drink some kind of fruit juice - apple, grape or orange. |
After finishing the diet, you should not immediately eat too much. Within a week, your body has become accustomed to a different diet, and a sudden transition can adversely affect the well-being and functioning of the gastrointestinal tract.
Reviews. Diets for summer nnot well tolerated. This is especially true for 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 results in the summer, but it is better not to use them at other times of the year and especially in winter.
See also: winter diet
Nika Sestrinskaya -specifically for the site site
Summer is a great opportunity to take charge of yourself in terms of losing weight and think about diets for the summer. In theory, in the heat you don’t really feel like eating, and the prospect of fiddling around the stove, creating multifaceted breakfasts, lunches and dinners is not impressive. And that’s all true, but for some reason, in the summer, instead of losing those hated pounds, we watch in horror as the scale arrow goes right-right-right... What kind of misfortune? It's simple - we don't eat right in the summer. And it’s not even a matter of incorrect selection of products and an unbalanced diet, but of snacks “on the run,” fast food, ice cream, lemonades 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 kebab with beer! Meanwhile, all these products consist of many harmful substances and have a bad habit of being converted into fat. So, if you don’t want your weight to rapidly increase, give up all unhealthy foods, and at the same time, baked goods and fried foods. By doing this, you will make the life of your liver much easier; it will only thank you.
Now let's talk about how to plan diets for the summer and make you lose weight. You can, of course, torture yourself with some kind of super-diet that promises “minus a certain number 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-abuse and many restrictions. Therefore, the best option would not be a strict diet, but changing your entire lifestyle for the better, healthier way. And the result will not keep you waiting!
Of course, it won’t work without any restrictions. But these restrictions are only for the good. Well, you really won’t protest against the fact that preservatives, dyes, flavors and other “approved for use” chemicals will forever disappear from your refrigerator? 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 put in a little effort (and not only physical, sometimes you have to flex your brain). Or, say, make cocktails: squeeze juice from apples (pears, oranges, grapefruits, tangerines or a mixture of fruits) and mix with a banana chopped in a blender - it turns out something like a milkshake, but much tastier and healthier. Or this recipe: put bananas (kiwi), apples, lemon (lime) juice and herbs (parsley, dill, celery, spinach) into a blender and blend. If it is too thick, add clean cold water. These cocktails are just the perfect breakfast or pre-dinner snack.
The simplest diets for the summer that can start the weight loss process are: fasting days. They come in different varieties: fruit, vegetable, curd, “hungry” (water) - they all literally shake the body. The algorithm for carrying out 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 - just water. A “hungry” fasting day is generally just water in all its manifestations during the day. Some people find it easier to spend a fasting day at home, when they are not distracted by co-workers for eternal get-togethers with tea and sandwiches. For some, on the contrary, it is easier to spend this day at work, because they do not have to stand at the stove and inhale the tantalizing aromas of cooking food. The main thing is not to get scared yourself and not to frighten your body, otherwise all your efforts will go to waste.
Nutrition experts have come up with a wide variety of diets for the summer. A two-day “Minus 2” diet, 3-4-7-day diets, a two-week diet that promises to lose 7 kilograms, and many, many more, from simple to exotic. Let's look at some of them in more detail.
"Minus 2"
An extreme diet for those who did not have time to tighten their tummy before the holidays. 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. It's pure mockery, fortunately it's short.
"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.
Day 2: fasting day on herbal teas.
Day 3: vegetables in any quantity. You can eat both raw vegetables and boiled and stewed without oil.
4 day: fasting day on vegetable decoctions.
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. In addition to soup, you can eat other foods. It is advisable to drink clean water, green tea without sugar, and juices. Alcohol is prohibited. By following 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.
Day 2: vegetables in any form (except legumes and peas) and soup.
Day 3: fruits and vegetables (except bananas and potatoes) and soup.
4 day: 5-6 bananas, skim milk and soup.
5 day: 300-400 g of animal protein (boiled beef, skinless chicken or fish) and soup.
Day 6: beef and vegetable salad in any quantity 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 fatty, sweet, smoked and salty foods are excluded. 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” fluid (cucumbers are a known diuretic plus salt-free nutrition).
Breakfast: cucumbers with black (ideally homemade) bread.
Dinner: 100 g lean boiled meat or fish, cucumber salad, seasoned with 1 tsp. unrefined oil.
Dinner: cucumber salad.
"Salad Diet"(two weeks)
After “staying” on this diet, you will be able to lose 7 kg of excess weight, and at the same time fill up on vitamins to your heart’s content. During the diet, you can drink green tea without sugar, herbal infusions or water with lemon. Or just clean water.
First week
Breakfast: Half an hour before meals, drink a glass of water with lemon. Fruit salad dressed with 1% yoghurt.
Dinner: vegetable salad from any ingredients except potatoes, seasoned with lemon juice or 1 tsp. olive oil.
Dinner
During the day you are 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 to lunch.
These are the diets for the summer, as they say, choose according to your taste. But, as you know, losing weight is much easier than maintaining your position. Very often the kilograms return, and they even take a couple with them - just in case, you never know what kind of savage diets you’ll decide to torture yourself with? Therefore, any honest nutritionist will tell you that it is not your diet that needs to be changed, but your lifestyle. Yes, yes, the ingrained calls to lead a healthy lifestyle are not an empty phrase. And not so many sacrifices need to be made in order to improve your diet and improve your body’s health (and a healthy body is a slim body, you can’t argue with that!). After all, fat is essentially a preservative for those toxins and wastes in our body that have settled in it due to our disregard for food. In our refrigerators, mayonnaises that do not contain eggs, ketchups made from starch, semi-finished meat products from who knows what, yoghurts with a 6-month shelf life and other “delicacies” stuffed with God knows what have taken up permanent residence. And the worst thing is that you get used to all this “chemistry”, like a drug. Therefore, giving up all harmful foods and switching to a normal, balanced, healthy diet is often accompanied by real withdrawal symptoms, which many simply cannot withstand.
The best way to switch the body to the correct lifestyle can be strict adherence to Orthodox fasts - both great and weekly. This is where the wisdom of our ancestors manifested itself millennia before the research of nutritionists! Judge for yourself: of the seven days of the week, two are non-strict fasting days (fish days) and one is a “hungry” fasting day. Add four fasts to this and you end up with almost 200 fasting days a year. Isn't this healthy eating? And those who honestly endured at least one long fast always talk about an extraordinary lightness in the body, which, unfortunately, goes away as soon as you return to ordinary cutlets and dumplings. That is why, after fasting, the ranks of vegetarians - strict and not so strict - are steadily growing.
Perhaps the most extreme way to lose weight over the summer can be called. Cheese has nothing to do with it. Raw foodists do not eat it. 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 seaweed, unrefined vegetable oil... Instead of animal milk, raw foodists prepare milk from almonds, coconut and others nuts are a very 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, gradually add 2.5 cups. water. Strain the resulting milk through cheesecloth, add 2-3 tsp. honey. You can drink this milk just like that, or you can whip it with any berries and you will get a wonderful cocktail. The cake left over from making milk can be used to make sweets, or added to salads or baked goods.
Remove the coconut from the shell, pour the liquid into a separate cup, and remove the brown skin. Grate, put in a blender, add coconut liquid, a little water (depending on the desired consistency), and 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 regular 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 stalk of celery
a few cloves of garlic (to taste)
pinch of coriander
Preparation:
Cut the bread into small cubes and place on plates. Peel the tomatoes, chop them, put them in a blender and grind until pureed. Peel the peppers, remove the peels from the cucumbers, and grind in a blender along with the garlic and onion. Combine with tomato puree, add coriander, olive oil and lemon juice, continuing to whisk. 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 starter: pour 100 g of sprouted wheat into 400 ml of clean water and leave for 24-48 hours until air bubbles appear, like in soda. The liquid should taste tart, but without a putrid odor. You can drink it like kvass.
Ingredients:
250 g cashews
100 ml starter
Preparation:
Pour plain water over the nuts and leave overnight. In the morning, drain the remaining water, put the nuts in a blender, pour in the starter and grind to a paste. You can add a pinch of sea salt, herbs, and spices to this mass to taste. Cover the strainer with gauze, lay out the resulting mass, and leave for a day in a warm place. After this time, you can make cheese from the mass and leave it in the refrigerator. Serve with grain breads.
Raw food dishes are very tasty and nutritious, but perhaps they do best in sweets.
Candies with nuts
Ingredients:
½ cup almonds
½ cup walnuts
¾ stack. figs
¾ stack. dates
½ coconut flakes
¼ tsp. ground ginger
¼ tsp. ground cinnamon
Preparation:
Soak the almonds and remove the skins. Place dried fruits, half the coconut and walnuts in a blender and blend until smooth. Divide the resulting dough into a number of pieces equal to the number of almonds, form it into balls, press the almonds inside and roll in coconut flakes.
Soak the buckwheat overnight. Grind, add honey, walnuts - this is the base. You can eat it this way, or you can add chopped poppy seeds, sesame seeds, dried fruits, coconut flakes, any nuts, seeds, carob to taste (in this case you will get “chocolate” halva). Place in a mold and refrigerate.
Another version of halva
2 stacks ground sunflower seeds, 1 cup. ground poppy seeds, 1 cup. Mix ground sesame seeds, add honey, place in 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
Find out the features and rules of the summer diet. How to create your diet so that the body receives vitamins, but at the same time gradually reduces body weight.
The content of the article:
If you want to lose weight and shape your figure, it is best to follow a diet in the summer. During this period of the year, more time is spent outdoors and, as a rule, a more active life begins. The desire to conquer everyone on the beach with your beautiful figure is the best stimulant for losing weight. It is in the summer that a huge amount of fresh fruits and vegetables ripen, which help you eat right, but at the same time consume a minimum of calories. The result is not only gradual weight loss, but also improvement of the entire body. A fairly simple summer diet will help you achieve amazing results.
How to eat healthy in summer?
With the onset of summer, your mood improves, and there is a desire to spend more time outdoors, relax in nature and near the water. Quite often, precisely as a result of increased physical activity and warm weather, a gradual decrease in appetite occurs.
The fact is that in the cold season, the body spends much more energy on heating the body, so energy-intensive and very high-calorie dishes are constantly present in the diet. With the onset of summer, they are gradually replaced by light cold soups, fruits, vegetables, and berries. This is why it becomes much easier to part with extra pounds.
When following a summer diet, a diet based on a large amount of plant foods is selected individually. It is imperative to develop a balanced menu, thanks to which the body will easily maintain good physical shape. Using a summer diet to lose weight, you can lose excess weight in just a few days.
Professional nutritionists advise switching to light foods with the onset of summer heat. For example, seasonal vegetables, fresh berries and fruits, including a variety of dairy products, would be an ideal option. Such a diet helps not only to saturate your body with all the necessary nutrients, but also to carry out an effective healing course.
By adding as much light and healthy food to your diet as possible, you can quickly lose weight with health benefits. Not only does the body become saturated with vitamins, but the skin also smoothes out, returns freshness, and becomes more elastic and firm.
The consumption of foods containing large amounts of proteins, fats and carbohydrates is minimized or they are completely eliminated from the diet. It is best to opt for dishes with minimal calorie content, opting for easily digestible foods.
At the same time, we must not forget that in the summer heat it is necessary to drink as much fluid as possible to avoid dehydration. With average physical activity and normal air temperature, you need to drink about 1 liter of liquid during the day.
With the onset of the hot season, a person begins to sweat actively, so the body will need more fluid. Therefore, it is imperative to reconsider your usual drinking regimen.
In the summer, it is useful to drink not only clean water, but also berry and fruit compotes, green tea, fruit drinks, while you should try to completely avoid a variety of sweet carbonated drinks.
Fast summer diet
In the summer, it is quite possible to lose excess weight in a relatively short period of time, and a diet designed for 5 days comes to the rescue. Her diet contains balanced foods of plant origin, with almost no fats or complex carbohydrates.
During the hot season, it is easy to observe small dietary restrictions. That is why the summer diet allows you to lose a couple of extra pounds in just a few days, while at the same time eating not only tasty, but also healthy.
First day:
- Breakfast - toast or bread, a cup of unsweetened tea;
- Second breakfast - a portion of low-fat cottage cheese (160–210 g);
- Lunch - a portion of vegetable soup (cabbage, potatoes, tomatoes, carrots, onions, etc.), but without frying, you can add lean fish (100 g);
- Dinner - stewed vegetables separately or a portion of stew (different varieties of cabbage, onions, tomatoes, zucchini, carrots, beans, eggplant, sweet bell peppers, etc.). The finished dish can be eaten with a small slice of bread.
- Breakfast - a cup of unsweetened coffee, a few walnuts.
- Second breakfast - a portion of low-fat cottage cheese (200 g).
- Lunch - a serving of vegetable soup with meat broth, you can add lean beef (100 g).
- Dinner - stewed vegetables separately or vegetable stew (onions, tomatoes, eggplants, zucchini, different types of cabbage, carrots, beans, etc.). The finished dish can be eaten with a small piece of bread.
- Breakfast - toast or a slice of rye bread, freshly prepared unsweetened coffee.
- Second breakfast - a glass of low-fat kefir with the addition of currants or raspberries (150 g).
- Lunch - a portion of vegetable soup cooked in meat broth, but without frying; you can add chicken fillet (100 g).
- Dinner - vegetables stewed in water or steamed without adding oil (for example, carrots, tomatoes, bell peppers, beans, onions, eggplants, pumpkin, zucchini, etc.) with a small piece of rye bread.
- Breakfast - a cup of unsweetened green tea, toast.
- Second breakfast - a portion of fresh salad with cabbage and a boiled egg.
- Lunch - a serving of lean soup with seasonal vegetables, you can add lean fish (100 g).
- Dinner - steamed or stewed vegetables, a piece of black bread.
- Breakfast - fresh berries (150 g), a cup of unsweetened black tea.
- Second breakfast - a glass of kefir and a couple of walnuts.
- Lunch - a serving of vegetable soup cooked in meat broth, you can add lean beef (100 g).
- Dinner - steamed or stewed vegetables in water, a piece of black bread.
This version of the summer diet is one of the gentle ones, so it is tolerated quite easily. At the same time, it is effective and helps to lose 2–3 kilograms of excess weight in 5 days.
Subject to strict adherence to the above diet, during the first few days a slight feeling of hunger may bother you, but soon the body gets used to this diet and the restrictions are tolerated much easier.
Summer diet for a week
Unlike the five-day diet, the weekly diet is calculated on a different principle - each day must correspond to a certain food set. If desired, the daily diet can be swapped; it is also prohibited to make even minor changes to the menu.
If you strictly adhere to the diet below, you can lose 5–10 kg in just 7 days:
- Day 1- it is allowed to eat seasonal vegetables boiled or raw (for example, green beans, zucchini, sweet peppers, cabbage, carrots, tomatoes, cucumbers).
- Day 2- You should only eat fresh fruits, but the exception is high-calorie grapes and bananas. An excellent choice would be sweet and sour fruits - for example, peaches, apples, pears, apricots.
- Day 3- the menu consists only of ripe berries (cherries, currants, raspberries, cherries, gooseberries, blackberries, etc.). On this day, you need to pay special attention to the condition of your own body - if heartburn or irritation appears, you need to add low-fat kefir or yogurt to your diet.
- Day 4- the diet contains only fermented milk products, which can be chosen at your own discretion, and there are practically no restrictions. An excellent choice would be natural yogurt, fermented baked milk, kefir, etc. It is also allowed to consume low-fat cottage cheese in small quantities.
- Day 5- the menu completely coincides with the diet of the first day (boiled or raw vegetables).
- Day 6- it is allowed to eat fresh berries in any quantity and drink low-fat kefir.
- Day 7- the diet contains fresh berry and fruit juices, but it is better to avoid grape juice, as it is very high in calories.
Summer diet for 10 days
The diet of this diet, designed for 10 days, was compiled using the principles of mono diets. This summer diet allows you to eat only one product during the day, but in almost unlimited quantities. Don't worry, as you won't be consuming too many calories throughout the day.
Thanks to a properly balanced sequence of foods that change every day, the body receives the necessary amount of useful nutrients. During this diet, you can drink not only a lot of clean still water, but also rosehip decoction.
For 10 days, you need to adhere to the following diet:
- It is allowed to eat quail or chicken boiled eggs.
- Rose hip decoction.
- Boiled fish, but only low-fat varieties.
- Low-fat kefir - you need to drink in small sips.
- Boiled chicken.
- Low-fat cottage cheese, you can add a small amount of honey.
- Boiled potatoes in their jackets.
- Lean and boiled veal or beef.
- Boiled or raw vegetables, but potatoes are prohibited, as they are high in calories.
- Fresh fruits (bananas and grapes are strictly prohibited, as they are very high in calories).
See more about how to lose 10 kg in 10 days on a summer diet here:
By summer we manage to gain a little weight, because during the cold period the need for food is greater than during the warm period. That’s why a summer diet for weight loss, compared to others, has a greater chance of success with less effort. In the summer you want to eat much less; this fact is taken into account by experts when creating diets. During this season, weight loss is also helped by the large quantity and availability of low-calorie vegetables, berries, and fruits.
Principles of the 7-day summer diet
The mechanism of its action is based on the properties of vegetables and fruits to supply a lot of vitamins and microelements, while having a low calorie content. By the way, we have already talked about the lowest-calorie fruits on the pages of our website. The high fiber content in them quickly saturates, which also promotes weight loss, and also cleanses the intestines of toxin accumulations.
Many fruits are very valuable for their ability to burn fat; pineapple, citrus fruits, and kiwi are the leaders in this regard. That is why they serve as the basis of diets for weight loss; pineapple, for example, is considered one of the most effective; its details are in this article. We have already devoted a separate article to the best fat burner products.
During the diet, fruits that taste too sweet are excluded, this applies to bananas, grapes, and peaches.Dried fruits include dried apricots and prunes.Liquid also gives you a feeling of fullness, so you need to drink a lot of it, at least 2 liters.
A light summer diet for 7 days is a balanced diet, so it includes not only plant foods, but also fermented milk.The diet scheme consists of a sequence of mono-diets: a vegetable day is replaced by a fruit day, followed by a berry day, followed by a fermented milk day, etc. This principle of alternation is the basis of another diet - the favorite one, which is also very popular and effective.
Summer diet 7 days: menu for each day
Menu 1st day– vegetable: eat raw vegetables in unlimited quantities. Only potatoes are prohibited for consumption. Drink a lot of water, this applies throughout the diet.
Menu 2nd day– fruit, take your favorite fruits, except very sweet ones, eat them 4-5 times, the largest portion should be for lunch. If you have an acute feeling of hunger, you can drink a glass of low-fat kefir.
Menu 3rd day– berries, eat them as much as you like.
Menu 4th day– fermented milk: you need to spend the whole day on one fermented milk product of your choice: kefir, fermented baked milk, yogurt or curdled milk. The lunch meal can be supplemented with a pack of low-fat cottage cheese, to which a little honey has been added.
Day 5 menu– vegetable: eat vegetables that have not yet been included in the diet of the first vegetable day. You are allowed to eat potatoes baked in the oven, sprinkled with vegetable oil, and lightly salted if desired.
Day 6 menu– berries: in addition to berries, apricots, dried fruits, tea without sugar with lemon are allowed. A glass of kefir is recommended before bed.
7th day menu– juice: juices squeezed from fruits are allowed - oranges, grapefruit, apples, but no food is allowed.
You need to say a decisive “no” to sugar and salt, flavor salads with lemon juice, and put a spoonful of honey in your tea. The result of a 7-day diet can be a weight loss of 5-7 kg. Exit from the diet requires gradual. On the first day after its completion, it is better to consume dairy products. Only on the 5th day can you eat meat and fish. The largest meal of the day should always be lunch.
Principles of the 10-day summer diet
This method of eating lasts 10 days, daily it is expected to lose 1 kg of weight, in the end it is expected to get rid of 10 kg. The following foods can be eaten in any quantity, but you need to eat them slowly, over at least 30 minutes, and drink the liquid in small sips.
Summer diet 10 days: menu for each day
IN 1st day eat only boiled eggs.
On 2nd day Only boiled fish of low-fat varieties should be present on the table.
On 3rd day eat low-fat cottage cheese with honey.
On 4th day eat chicken meat, boiled without skin, with the addition of herbs and seasonings.
On 5th day eat potatoes boiled in their jackets.
On 6th day there should be nothing on the table except boiled beef.
7th day involves eating salads made from cucumbers, celery, cabbage, carrots, beets, tomatoes with lemon juice dressing.
On 8th day the diet should be fruit and berry, the fruits are not very sweet.
9th day– kefir.
10th day- Purely drinkable, you need to drink rosehip decoction.
The 10-day summer diet is a very strict nutrition system, which can be considered as a quick diet that requires a responsible attitude. In fact, this is a combination of mono-diets, when every day the diet consists of one type of food. The given diet should be strictly followed.
Description of the summer diet for 5 days
This is the most preferable option, since it is the shortest in time, the most balanced in diet, best meets the requirements for proper menu planning, and has the smallest reduction in calorie content.
Summer diet 5 days: approximate menu for 1 day
Having breakfast porridge (buckwheat, rice, oatmeal), 100 g of any fruit or berries, green tea. Pre-soak the cereal for porridge overnight in water, then cook for 15 minutes. We alternate the type of cereal by day.
Lunch - 250 g oranges, kiwi, pears or other fruits.
We have lunch:
- P a half-portion bowl of celery soup or soup from other vegetables;
- chopped salad from 200 g of cucumbers, cabbage, tomatoes or other vegetables, sprinkled with oil (alternate with stewed vegetables);
- a dish of 100 g of meat, seafood, fish or eggs;
- a glass of compote, but not particularly sweet.
Having an afternoon snack T berry dessert weighing no more than 100 g, can be replaced with a glass of fruit juice.
Let's have dinner f rukta or vegetables, can be in the form of a salad with dressing of 1 tbsp. l. sour cream; casserole or stewed vegetables with meat;1 glass of kefir.
If you feel hungry three hours before going to bed, you can eat a small amount of protein food left over from lunch. In addition to juices, 2 liters of water should be drunk per day.
The five-day “summer” diet allows you to get rid of 3-4 kg. Reviews about this method of nutrition are positive. Those who have been on such a diet note that it is tolerated quite easily, without much strain.
Analyze all the given summer diets carefully, choose the one that suits you, be persistent and lose weight forever. And we wish you success in this!
In the summer, dieting is a pleasure! It’s not at all difficult to limit yourself, because the dishes offered on the summer diet can be tasty and very appetizing. At this time, there is an abundance of fresh fruits and vegetables, which are so important for weight loss. Even if you simply eat more of them than usual, and remove completely unnecessary and frankly harmful sausages, mayonnaise and high-calorie sweets from your diet, you will already get rid of a couple of extra pounds.
If you stick to a certain summer diet for some time, you can lose significant weight and achieve the desired slimness. In addition, seasonal vegetables and fruits will perfectly cleanse the body of toxins, improve intestinal motility, and refresh the skin. Let's not prolong the pleasure and get acquainted with 7 options for the best summer diets for weight loss.
An effective and tasty summer diet
The very first rule: regardless of your diet, drink plenty of plain water throughout the day.
Water calculation is simple:
- for beginners: 30 ml per kilogram of weight,
- optimal: 40 ml per kilogram of weight.
Drink water 30 minutes before. before each meal and 1.5 hours after.
If the weather is hot and you sweat a lot, the amount of water you drink increases by 20%.
Why is it so important to use when losing weight? The thing is that when cells lack fluid, metabolism slows down, plus the cells do not receive the vitamins and minerals they need. The level of toxins in the body increases, swelling appears due to fluid retention in the intercellular space, lymph flow is disrupted and problems arise with the balance of electrolytes. Under such conditions, the body simply cannot lose weight normally. Because Necessarily increase the amount of water you drink per day!
Summer diet on proteins and carbohydrates
Promises a loss of 10kg in 10 days. The advantage is that the amount of food eaten during the day is not limited. However, the diet itself is quite strict, its main condition: impeccable compliance. It cannot be made in the form of nuts, seeds, dried fruits, even apples and especially chocolates.
For the first 7 days, you are allowed to change the menu sequence and vary the recommended options, but for the last three days, meals should be exactly the same, in the sequence as recommended:
- Day: food only boiled eggs.
- Day: food only boiled fish.
- Day: only cottage cheese from food (you can add a little honey for taste).
- Day: only boiled chicken fillet to eat.
- Day: only jacket potatoes for food.
- Day: food only boiled veal or beef.
- Day: eat only vegetables (potatoes are excluded).
- Day: eat only fruits (grapes and bananas excluded).
- Day: only kefir from food.
- Day: nothing to eat, drink only rosehip decoction all day.
If you wish, you can repeat this diet after 15-20 days.
Fruit and vegetable summer diet
It belongs to cleansing diets; reviews about it say that you can get rid of 2-5 kg in a week. Salt and sugar are prohibited, salads are seasoned with lemon juice, if you need to sweeten your tea, use a small amount of honey.
- Day: food only raw vegetables, drinks: non-carbonated mineral water, green tea.
- Day: from food only fruits (grapes and bananas are excluded). If you feel hungry in the evening, drink a glass of natural yogurt or low-fat kefir.
- Day: food only berries, drinks: mineral water, green tea.
- Day: one low-fat fermented milk product of your choice: kefir, fermented baked milk, yogurt. You can also eat 200g of low-fat cottage cheese at lunchtime (do not add sour cream, but you can add honey).
- Day: only vegetables that were not eaten on the first day of the diet, boiled (or baked) potatoes are allowed for lunch, drinks: non-carbonated mineral water.
- Day: some berries (some dried fruits and apricots are also allowed), kefir at night.
- Day: some fruit juices.
In this video you can watch about the features of the summer fruit and berry diet:
Two-component summer diet: onions + zucchini
A loss of 1.5-2 kg per day is promised. This diet is carried out for 3 days, and can be repeated no earlier than two weeks later. Zucchini will perfectly cleanse the body; due to its high potassium content, it will act as a diuretic, actively removing excess fluid from the body.
- The diet is simple: for three days in a row, the diet includes only boiled (baked, stewed) zucchini with onions, seasoned with a small amount of olive oil. The number of products and frequency of administration are arbitrary.
Two-component summer diet: tomatoes + cucumbers
The loss of an extra 250-300g per day is promised. This diet can be used for a week without a break. If you wish, you can repeat it, but not earlier than a month later.
- Nutrition plan for a week: tomatoes and cucumbers can be eaten without restrictions, preparing mixes with natural yogurt or 2.5% kefir.
Cucumbers will help remove excess fluid, while tomatoes will help speed up metabolism and help burn fat deposits more actively. In combination with fermented milk products, your body will receive the protein it needs to speed up metabolism and grow muscle mass.
- The nutrition plan is as follows: divide 1.5 kg of berries into 5 doses and eat during the day. For the 2nd and 4th servings, add natural yogurt or low-fat sour cream to the berries.
Remember that berries that grow low to the ground must at least be doused with boiling water before eating in order to protect your body from helminth eggs entering it.
You can repeat this fasting day on berries weekly.
This diet is contraindicated for diseases of the intestines and stomach, diabetes mellitus and kidney stones. Problematic kidneys have increased levels of uric acid, and berries contain a lot of fruit acids - this interaction leads to the formation of sand in the kidneys. This means that new stones can form and there is a risk of movement of those stones in the kidneys that already exist.
One-component summer diet: only legumes
A weight reduction of 500g-1kg per day is promised. This diet can be followed for two days and can be repeated weekly. Due to their fiber, legumes are an excellent means for removing excess fluid and toxins, plus they provide the body with such an important component as protein.
The nutritional plan is also simple: young beans, chickpeas, lentils, soybeans, peas or mung beans, boiled or fresh, are eaten. A small amount of olive oil is placed in the dish.
This diet can cause bloating, which indicates a deficiency of enzymes for digesting legumes. If you encounter this condition, avoid this diet.
You can watch 5 more options for summer diets in this video:
A common problem with strict summer diets is the almost certain return of lost pounds later. And the reason for this is an unbalanced diet. In addition, a person, having left such a diet, usually returns to his usual diet, and after a while, stepping on the scales, he understands that he needs to lose weight again now for the New Year, and then by March 8, etc.
The optimal way to lose weight and stay slim is a proper and balanced diet, from which the body receives a sufficient amount of protein, enzymes and other nutrients.
Yes, on a balanced diet you don’t “lose weight” so quickly - about 2-4 kg per month, but at the same time the body does not fall into a state of shock, you do not feel disappointed because of the returned kilograms and with pleasure you can look at your rejuvenated face and toned figure in mirror To learn how to eat a balanced diet to lose weight, read my article “”. That's all for me today.
