It is time for us to make small touches to our eating habits with the summer feeling. Increasing air temperatures bring many diseases. So, what should we do to prevent disease and spend a healthier summer period in this period?





DO NOT WAIT FOR SUSPENS TO DRINK WATER!





With increasing air temperatures, fluid loss will occur in our body. For this reason, an average of 2-2.5 litres of water should be consumed per day.





STAY AWAY FROM OILY FOOD!





Avoid overly fatty foods. Use your preference for lighter foods rather than fried, roasted, pickled, high-salt foods. Instead of frying, it is recommended to consume your meals in the oven, grilled and boiled. Instead of using saturated fats like margarine and butter in your meals, you should change it to olive oil.





BE CAREFUL OF THE WRITE MEAT CONSUMPTION!





In summer, limit your meat consumption. Make sure that the meat to be consumed is low-fat. Because, high-fat foods are much more difficult to digest in summer.





AVOID SALT FOOD!





We see an increase in the complaints of people with diseases, especially with the warming of the weather. Especially people with hypertension should be more careful. Consumption of pickled foods such as pickles, cheese should be limited.





INCREASE YOUR VEGETABLE AND FRUIT CONSUMPTION!





Make sure to include low-fat vegetable dishes in one meal.





Increase your vegetable and fruit consumption. 5-9 servings a day is the recommended fruit-vegetable serving





DRINKS WITH ACID WILL MAKE YOU SILENT QUICKLY!





The most important mistake made is the consumption of sugary drinks. While the sugary drink makes us feel good at that moment, the feeling of thirst and hunger inevitable for a long time is inevitable. Instead of sugary drinks, we can use our preference for natural drinks such as ayran, mineral water, home-made sugar-free compote and lemonade.





ENTER YOUR FOOD HOURS!





Consume your meals without leaving them too late.





DO NOT SKIP YOUR MAIN AND INTERMEDIENTS!





Do not miss your meal times. Be careful to eat in the form of 3 main 3 snacks depending on the person. For a long time, your hunger will cause your metabolism to work slowly. Take care to feed about every 2.5 hours.





BE MOVING!





Physical activity should be 3-4 days a week, 30-45 minutes of exercise. Make physical activity your lifestyle.





AIM FOR ENOUGH AND BALANCED NUTRITION!





Pay attention to adequate and balanced nutrition. Meat and meat products, milk and dairy products, cereal products and vegetables, which are the 4 main food groups, should be consumed by providing a sufficient and balanced amount and variety. In this way, the summer months will be healthier.





Attention to these suggestions to enter the summer in form





In the spring, the body, which has been freed from the effects of winter, almost wakes up and comes to life. Warmed air, revitalized nature, wearing thinner clothes make the individual realize that they gain weight. For this reason, because of the approaching in the summer, a “desire to lose weight quickly” occurs.





Considering our increased metabolic rate in the summer, the need for fluid we need to take daily and our ideas for entering the summer with a thin body, the result is that we need to pay much more attention to our nutrition in the summer.





In order to stay healthy and fit in the summer, here are your recommendations.





Drink plenty of water!!!





Consuming 2-3 litres of water a day ensures the removal of body fat. Since less water is consumed, the body will not be able to meet its needs, it can hold even 1 glass of water, make enema, prevent urination, so it becomes difficult to lose weight. The colour of urine is yellow and intense means that the person drinks less water. It is necessary not to consider the regulation made in your nutrition program as a diet, to make it a lifestyle, and by paying attention to these, it is necessary to keep the water consumption at least 2-3 litres per day.

Begin the day with breakfast!!!





Also Read: How food can help treat Polycystic Ovary Syndrome





For those who start the day without breakfast, the weight loss process is very difficult. Because the metabolism starts to accelerate when you have breakfast immediately after waking up. Otherwise, if you are hungry until breakfast without lunch, gaining weight is an expected result, as more food will be inevitable with an increased appetite despite slowed metabolic rate. Balanced breakfast in the early morning will help the person to lose weight more comfortably as his metabolism will accelerate. Eat whatever is eaten, it will be beneficial to feed every 2-2.5 hours in order to prevent overeating at the next meal, as the stomach will empty within 4 hours. In this way, one will realize that he eats less.





Prefer Whole Grain Products!!!





Whole grain products make up the healthiest grain group due to the pulp they contain. Choosing whole grain breads like multigrain, oat or rye bread, whole wheat pasta instead of white flour pasta, brown rice or bulgur instead of white rice will not only increase your quality of life but also enable you to be successful in weight control.





Don’t take the bread out of your life!!!





Not eating bread in meals also negatively affects weight loss. If the person does not consume brown bread at the main meal, blood sugar will not be balanced; Therefore, it will be very hungry after 1 hour and it will be consumed without realizing what you get and have taken too many calories. However, it is not correct to think that brown bread has no calories. The calories of 1 thin slice of brown bread and 1 thin slice of white bread are the same. Since brown bread contains fibre, it will give more satiety feeling, thus, it will make you satiated by eating less.





Eat Less and Frequently!!!





Both your metabolism is constantly alive, it does not slow down, and your blood sugar is in balance. Losing weight will not be a painful process when the food consumed all day is shared as 6 meals. It is necessary to comply with the rules of ‘3 main and 3 intermediates’ meals with small amounts and frequent meals. Care should be taken not to starve more than 3 hours in order to balance blood sugar. In this way, it will be easier to suppress the sweet crises triggered during the day and to get rid of the desire to eat too much in a single meal.





Watch out for little getaways!!!





Eating high-calorie but low-volume foods such as nuts, nuts, nuts, salami, sausages, sausage-like delicatessen products, biscuits, dry cakes, cakes, and high-fat foods preventing weight loss. For example, there are 600 calories in 100 grams of sunflower seeds and 50 calories in 5 nuts. Although the amounts consumed are considered to be small, consume them carefully as these foods will lead to weight gain.





10 Golden Rules for a Healthy and Good Life!!!





A meal order created without skipping meals is the first golden rule to maintain a healthy diet and body weight. The way to start the day full of energy and end fit is through a good breakfast and a light dinner. Remember, in a healthy diet, your body should provide an average of 25 percent of your daily energy needs from breakfast, 35-40 percent from lunch, 30 percent from dinner, and 5 to 10 percent from snacks.





1) When you wake up, have breakfast within 1 hour.





After waking up in the morning, you should have breakfast within 1 hour. Start the day with a rich and strong breakfast consisting of cheese, tomatoes, cucumbers, olives, eggs (should be cooked in low fat), bran or rye bread.





2) Usually eat white meat for lunch and dinner.





At lunch and dinner, choose to consume white meat such as chicken, turkey and fish. Be careful not to cook the dishes overly greasy and salty. In particular, eat white meat without skin, make sure to consume fish meat at least 2 days a week.





3) Eat at least 2 servings of vegetables and 3 servings of fruit every day.





Take care to consume fresh vegetables and fruits suitable for the season. Instead of drinking the juice by squeezing the fruit, it is healthier to eat only as a fruit. Make sure that the food you are cooking is not too oily and salty. It is useful to eat some vegetables such as broccoli by steaming. In between meals, when you feel hungry, eat fruit. For lunch and dinner, vegetable and salad should accompany your main meals.





4) Eat at least 1 cup of whole grains and legumes every day.





Whole grain food consumption is thought to reduce the early mortality rate by 15% to 25%. Researchers found that individuals who consumed 6 or more portions of whole grain for one week had less plaque in their arteries than those who consumed less grain. At the same time, legumes such as sofa beans, chickpeas, lentils are rich in fibre.





5) Eat at least 1/3 cup of nuts every day. Get plenty of spices.





You should prefer shellfish as raw. Every day, a handful of raw almonds or raw nuts are beneficial for health. At the same time, take care to consume lots of spices. This diet includes ginger, garlic and curcumin. Ginger improves circulation. Curcumin prevents intestinal cholesterol uptake. Garlic, which is a vitamin store; While strengthening the heart, gallbladder, lung and liver, it disinfects the stomach and intestines and destroys harmful bacteria such as intestinal worms.





6) Eat supplements containing omega-3s.





Omega-3, the essential fatty acids, must be taken with nutrients since it is not produced in our body. If it is not taken in sufficient amount, it will bring other diseases, especially cardiovascular (circulatory system) disorder. According to the season, there are Omega-3 in fish varieties, algae and fish oils.





7) Drink at least 4 cups of tea every day.





Tea can help lower blood cholesterol, reduce arterial plaques, improve blood vessel function, and reduce lipid oxidation. Prefer Green Tea because it reduces the risk of cancer, regulates circulation, and speeds up the body’s fat burning process. If you are going to consume coffee, drink caffeine-reduced varieties.





8) Limit meat, processed food, trans fats and dairy products.





It is understood that high amounts of meat and trans fats are harmful to cholesterol in the blood. Although some organic meat varieties obtained from grass-fed animals are suitable, you may face cholesterol problems. Regarding trans fats, processed food, and dairy products, don’t overdo these foods to keep your cholesterol under control.





9) Do not spoil the harmony of the body for diet. Exercise 5 hours a week.





Man’s body works in miraculous harmony. Harmonious body system; it should not be spoiled by malnutrition or excessive shock diets. Indeed, our body; It needs carbohydrates, protein, fat, vitamins and minerals. For example, by making a protein diet where only protein products are taken; If the functioning of the body is disrupted as a result of unilateral nutrition, it may take a long time to recover or cause diseases. On the other hand, you need at least 5 hours of exercise per week. Do this as a mixture of resistance training, conditioning and stretching exercises.