Although the pandemic process that has affected the world seems to have prevented us from experiencing spring this year, we have a fresh, untouched summer ahead of us. We can even say that the watermelon rind fell into the sea; In other words, our desire to look fitter with thin clothes is still at the forefront.
With an adequate, balanced, sustainable and personalized nutrition program, you can actually feel healthy and maintain your form. Well, if you want to be fit and eat healthy as you enter the summer, be sure to take a look at the suggestions below.
You can't do without drinking water.
The first way to lose weight is to consume plenty of water. You can calculate the water you need to consume daily by multiplying your weight by 0.03. You can also choose 1 bottle of plain mineral water a day to increase your mineral intake, and increase its taste by adding a slice of apple.
Consume complex carbohydrates.
Instead of carbohydrates that rapidly increase blood sugar, choose carbohydrates with low glycemic index and high fiber content. Oatmeal, rye and buckwheat can be among the first choices.
Do not neglect protein intake.
Protein intake is very important, Eggs have always been the best choice to start the day. By consuming sufficient and balanced protein at meals, you will prolong your satiety period. In addition to animal protein sources, you can also choose herbal sources such as green lentils and black-eyed peas 1-2 days a week.
Drink green tea.
By adding 1 cup of green tea to your daily routine, you will increase your antioxidant intake and contribute to weight control.
Benefit from oilseeds.
Rich in nutritional value; You can control your appetite with nuts such as walnuts, almonds and pumpkin seeds. Pay attention to rawness and quantity.
Physical Increase your activity.
When you move, it activates your intestines, thus preventing constipation and facilitating toxin excretion. Sweating, another toxin removal, is also possible with physical activity. You can preserve your muscle mass and accelerate fat burning with at least 30 minutes of daily walks and 10 minutes of strength exercises.
Give spices the value they deserve.
With spices with high Orac value, especially sumac, turmeric, thyme and black pepper, you can both remove free radicals from the body and stay in shape.
Especially use cinnamon for blood sugar balance; You can sprinkle it on your water, tea and fruits.
Chew plenty.
Digestion begins in the mouth, do not forget to chew food for mechanical digestion. While eating, stay away from screens such as phones and tablets that will distract you and focus only on your food. Leave notes on the table where you eat to remind you to chew. It will work.
Consume metabolism-accelerating vegetables at every meal.
An indispensable source of vitamins and minerals and fiber for keeping fit. vegetables ; It should definitely take its place in your menus, whether cooked or fresh. Create different vegetable combinations for each meal. My main food suggestions, which will help you get into the summer in great shape and which you should not miss, are as follows: purslane, zucchini, broad beans, artichoke, okra, avocado and all seasonal greens..
You should learn to control portions.
First the bites should get smaller, then the plates. You should eat as much as you need, not as much as you want.
And motivation; Congratulate yourself for eating healthy and providing your cells with the vitamin and mineral support they need. Get your power from within, not from outside. Get fit not only for summer but also for life.
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