How to lose weight in the summer? In this article, I describe a really simple plan to reduce your body weight a little in the summer, avoiding crash diets and using seasonal fruits and vegetables to lose weight. This scheme is customizable according to your needs, and with a slight reduction in carbohydrates without being drastic. It can be followed for a maximum of one month, after which it is necessary to replenish carbohydrates (bread, pasta, cereals) by reviewing the lifestyle and always focusing on balanced dishes.
HOW TO LOSE WEIGHT IN SUMMER: THE REALLY SIMPLE PLAN
Breakfast with a maximum of 300/350 calories
Breakfast: a handful of puffed whole grains such as “Fitness Cereals” or alternatively “All Bran” (about 35 gr) with a few pieces of fresh fruit (max 100 gr) and a 150/170 g Greek yogurt without fat or added sugar.
Alternative: 1 Chocolate bar like this + 100 gr of seasonal fruit
Alternative: a DIY chocolate protein shake, like this one , or vegan, like this one.
400 calorie lunch and dinner
A plate of lukewarm vegetable soup without legumes or potatoes with a teaspoon of oil (or pesto) + a palm-sized portion of natural tuna, natural mackerel, chicken, veal, tofu , tempeh, meat in jelly or low-fat dairy such as lean ricotta, cottage cheese, light cheese + salad with lettuce and green leafy vegetables (baby spinach, rocket) and a raw vegetable of your choice with a teaspoon of oil. As an alternative to the soup dish: a 150 g fruit or two scoops of fruit ice cream (about 70 g). As an alternative to the protein sources mentioned: two eggs or 200 grams of already boiled legumes.
Snack: A fruit of 100 gr (varied) or a centrifuged 80% of vegetables and 20% of fruit.
Alternatives: You can make a substitute meal as an alternative to the lunch or dinner model.
Here are some of them: substitute meals for weight loss .
You can also eat ice cream, in doses of maximum 100 g (a medium cup) as long as it is artisanal and without cream. In this case, add a low-fat yogurt snack (125 g) to your diet.