Summer is just ending, but this does not mean that the next one won’t be here soon. Who wants to lose the summer body just because it has ended? For many people, keeping their body formed is an activity they carry around all summer. However, one thing needs to be understood; your body needs time to achieve lasting and significant results.
One easy way to do this is to focus on body fat reduction with the right diet. Ideally, you need to mix a healthy diet with vitamins, water, and minerals. Keep on reading to find out more about this diet.
- Carbohydrates
Carbohydrates can be consumed for lunch and breakfast. These include cereal, rice, bread, pasta, potatoes, etc. This nutritional amount keeps you full and provides more minerals and vitamins in order to keep your blood sugar level steady. Eating of carbohydrates in between meals prevents fluctuation of your blood sugar.
Moreover, high blood sugar levels can make your body release the hormone insulin. Insulin stores fat and sugar in your body cells, whereas at the same time, it helps in preventing the loss of fat. After having an intense training session; eating a snack filled with carbs is a good idea.
Another nutrition much needed for your body and fitness is protein. Every meal should have at least one single source of protein because it is essential for the building muscles and maintaining it. Another smart way to eat protein is by mixing plant and animal protein sources together as this helps in increasing the biological value of the product.
Also, make sure that you get enough amount of protein but do not overdo it. A daily intake of protein that is ideal for your body is 1.2-1.7 gram per kg. This amount is perfect for body forming, and this includes heavy training and strength.
- Fat
When it comes down to fat, you have to be very cautious. The reason behind this is that fat is mainly eaten in the form of hidden fats. A single gram of fat contains twice times more calories than one gram of protein or carbohydrate. Due to this, it is better that you opt for sausages or lean meats; you can also make use of low-fat dairy products such as cheese and turkey ham.
You can also get healthy omega-6 and omega-3 fatty acids from premium quality vegetable oil, avocados, nuts and saltwater fish (if you eat it once a week). However, if your main aim is to lower your body fat than avoid consuming more than one kg of fat in a day. You can also get rid of fat by choosing to cook with low-fat methods such as steaming, boiling, and grilling.
- Fruits And Vegetables
When it comes down to consuming these products, you must follow the “5 a day” rule. Every day you must eat at least two portions of vegetables and three portions of fruit. Keep in mind that the more varied and colourful it is, the better it will be for you.
You can also replace fruits and vegetables by opting for a refreshing smoothie; this will allow you to increase the intake of fluid in your body as well.
Conclusion
With the above-mentioned diet, you can remain healthy and fit all year around. You do not have to diet or focus on the intensive workout. Simply follow this health plan and keep your body in check by working out slightly or for half an hour every day and achieve your summer body all year round.
