In winter when the temperature drops, we tend to become sluggish and prefer to curl up in bed rather than go out for a bracing early morning jog. However, when summer comes around, we feel more active and as temperatures soar, we drink more water and eat less food because heavy meals in summer make us feel hot and uncomfortable. This is why people find it easier to lose weight in summer. To prevent drastic weight fluctuations, you can follow a diet plan that includes modest helpings of healthy fattening foods. Here are a few tips to help you strike a balance between high and low calorie foods in your diet plan.
Avoid Junk Food
Even though junk food has high calorie content, it would be best to steer clear of it as junk food has little nutritional value. Furthermore, the unhealthy oil coupled with the chemicals used to enhance the taste and shelf-life of these foods can wreak havoc on your skin, especially in summer when you run a higher risk of an acne breakout. Carry an apple or a pear in your handbag so that you have a ready snack when you need it. You can refrigerate the fruit the previous night and then wrap it in a paper napkin the next day so that the fruit remains cool.
Include Nut Milk in your Diet
Nut milk such as almond milk is a great source of vitamins, proteins and healthy fats. Almond milk has a creamy texture with a strong nutty taste and you can buy packaged almond milk or you can simply make it at home. Soak a cup of almonds in a bowl of water and leave it undisturbed for the night. The next morning, blend the almonds along with the water and then strain the liquid to obtain the milk. Almond milk does not contain cholesterol and it is rich in vitamin E, magnesium, zinc, iron and calcium.
Eat Whole Eggs
Eggs are a good source of proteins and healthy calories but a lot of its nutritional value lies in the yolk so it is better to eat a whole egg rather than just the egg whites. A single egg contains 5 grams of fat of which just 1.5 grams are saturated fats. Eggs do contain cholesterol but recent research indicates that a moderate consumption of eggs might aid heart health. Some people believe that eggs should be avoided in summer because they are "heaty"but this is a misconception as eggs are among the most healthy summer foods.
Have a Large Serving of Salad
Vegetables are known to be low in calories and yet a salad can have high calorie content! This is because the number of calories in a salad depends on the dressing that is used. A simple lemon and pepper dressing has very few calories but a rich creamy salad dressing can provide over a hundred calories per serving. Avoid processed salad dressings as they contain a lot of preservatives and artificial flavouring and instead make your own salad dressing by blending hung curd, olive oil, cheese and garlic. A salad with this dressing is the perfect solution for those who want to know how to eat healthy without losing weight during summer.
Use Olive Oil while Cooking
Olive oil is an integral part of the Mediterranean diet, which has been proved to be more effective in lowering cardiovascular risk factors than a low-fat diet. Olive oil lowers blood cholesterol levels, reduces the risk of stroke and has a positive effect on cardiovascular health. Olive oil is also high in calories and just one tablespoon of this oil contains over 100 calories. While excessive oil intake can have serious health repercussions, a certain amount of healthy oils is necessary for your overall health and wellbeing and so olive oil should be a part of your healthy meal plans.
Snack on Dried Fruit
Dried fruit is obtained by removing the water content of fruits by drying them in the sun or in specialized dehydrators. The taste and nutritive value of the fruit is not lost in the dehydration process and dried fruit has a long shelf life which is why it is preferred to fresh fruit. Since the fruit is stripped of its water content, it is a calorie-dense food - while a cup of fresh grapes just 60 calories, a cup of raisins contains 460 calories. A mid-day snack of dried fruit can help to get rid of hunger pangs, satisfy your sweet tooth and give you a much needed energy boost.
Substitute Low Calorie Fruit for High Calorie Ones
A glass of watermelon, orange or grapefruit juice can hit the spot on a hot summer's day but it would be better to reach for a glass of banana, mango or dried fruit milkshake instead. Tropical fruits and dried fruits have higher calorie content and these milkshakes are just as refreshing as a glass of fruit juice. You can use full fat milk in your milkshake as this will increase the calorific value of your summer drinks. Instead of making a dried fruit milkshake, you can sprinkle a handful of dried fruit over your milkshake for additional calories and added crunch!
Go Nuts on Nuts
Nuts are the perfect source of healthy fats, nutrients and dietary fiber. Macademia nuts are the highest calorie nuts as they provide a whopping 718 calories per 100 grams. Walnuts and Brazil nuts are also high in calories as each of these nuts contains over 650 calories per 100 grams while cashews and almonds provide over 550 calories for the same quantity. You can include nuts in your daily diet by having a handful of them as a snack or you can sprinkle them over a salad or a fruit platter. You can also make nut butter and spread a generous amount of it on your morning slice of toast.
Have an Avocado a Day
Avocados are very high in fats and most of this fat is oleic acid which is a monounsaturated fat. Avocados are also rich in several B vitamins, vitamin C, vitamin E and potassium, phosphorous and magnesium. Although avocados are high in fat, they do not contain any cholesterol and in fact, researchers found that they help to lower blood cholesterol levels in obese individuals. One of the best ways to incorporate avocados in your diet plan is to make avocado desserts such as chocolate peanut-butter avocado pudding, chocolate avocado mousse or guacamole cream pie.
Use Coconut Milk in your Curries and Sweets
Coconut milk has a rich and distinctive taste and it can be used in sweet and savoury preparations. It is a good source of trace minerals including iron, magnesium, phosphorous and zinc. Coconut milk is also high in calories and one cup of coconut milk provides over 550 calories. Coconut rice is a simple but popular dish that is well suited for a summer diet plan. To make coconut rice, the rice needs to be cooked until it is almost done and then grated coconut is added to the rice along with spices, curry leaves and nuts.
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