According to Sokolova, appetite decreases in hot weather, but this can lead to negative consequences. To maintain basic metabolism, it is necessary to consume a similar amount of calories in both summer and winter. However, due to the heat, people may not feel like eating during the day, which can lead to overeating in the evening. This increases the strain on the gastrointestinal tract and causes swelling. Therefore, it is important to maintain three meals a day: breakfast, lunch, and dinner.
To better cope with the heat, one should prefer light dishes that are easily digestible. These include eggs, lean white fish, dietary meats, poultry, or rabbit. It is also important to consider complex carbohydrates, even though simple carbs may seem more appealing in summer. Sokolova advised avoiding soda and sweets as they affect the gastrointestinal tract, cause swelling, and contribute to weight gain.
She suggested focusing on complex carbohydrates, such as adding couscous or bulgur to salads. These provide satiety for a few hours and help prevent overeating.
Another advantage of summer is the abundance of seasonal vegetables, fruits, and berries, which are rich in fiber. The diet should include a large amount of colorful and crunchy foods. This includes not only cucumbers and tomatoes but also root vegetables such as turnips and pumpkins.
To avoid gaining weight in the heat, Sokolova recommended maintaining proper hydration and staying physically active.
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