Errors in Summer: A Guide to Undermining Health and Potentially Gaining Weight
Lightening Up: Avoid These 5 Summer Diet Mistakes
When the sun's out, our eating habits tend to change, but watch out - those changes might not be for the better. Here are five common pitfalls in summer dieting, as pointed out by dietitian, gastroenterologist, endocrinologist, and candidate of medical sciences Victoria Gonchar.
1. Obsessing Over Weight Loss
Summertime brings beach seasons, and many of us dream of looking toned and fit. However, the rush to achieve this goal often results in drastic diet changes like fasting, mono-diets, or reduced calorie intake, which is harmful to the body.
A calorie deficit puts a significant stress on your body, causing your metabolism to slow down and stored fat to be preserved. Weight loss might occur, but it's likely due to water loss, not fat. The weight quickly returns, often accompanied by unwanted effects when you return to your regular diet.
2. Berry Overload
Fruits and berries are undeniably nutritious, but consuming them in large quantities can lead to problems. They contain high amounts of simple sugars that can cause sudden spikes in blood glucose and insulin levels. People with excess weight and diabetes should be cautious, as their daily fruit and berry allowance is only equivalent to a couple of servings of ripe cherries.
3. Soda and Juice Swap
In hot weather, it's tempting to reach for sodas, juices, or smoothies to quench your thirst. But these beverages are often high in sugar, with a single bottle of iced tea containing up to 35g of sugar - more than the WHO's daily sugar recommendation for an adult on a 2000kcal diet. Instead, opt for water or make homemade lemonade with sparkling water, citrus juice, berries, and mint.
4. Skipping Meals All Day, Then Overeating at Night
Low appetite in hot weather may lead to skipping meals or having long gaps between them. This, in turn, can cause delayed hunger and overeating at dinner, especially when high-calorie foods like pizza, shawarma, or fried potatoes become irresistible. This imbalance in diet can overburden your digestive system, cause sleep issues, and lead to weight gain.
5. Cutting Down on Protein
In summer, heavy meals may seem unappealing, and high-protein foods like meat, poultry, or fish may be pushed aside. Instead, light vegetable salads and cold soups take center stage. Protein is essential for our body, providing building blocks, supporting immunity, and promoting fullness. A lack of protein can lead to decreased muscle tone, skin and hair issues, and overall health problems.
In summer, be mindful of what you eat and drink. Focus on whole, minimally processed foods, balanced meals, sufficient water intake, and thoughtful choices to keep your health in check.
Insights
- Skipping meals and long gaps between meals can lead to overeating later, negatively impacting weight management and energy levels (Source: enrichment data)
- Consuming large amounts of fruits and berries may cause sudden spikes in blood glucose and insulin levels, especially for people with excess weight and diabetes (Source: enrichment data)
- Drinking sodas, juices, smoothies, or slush drinks can lead to weight gain due to high sugar content (Source: enrichment data)
1. While focusing on weight loss during summer, it's essential to avoid drastic diet changes like fasting, mono-diets, or reduced calorie intake as they can be harmful to the body and cause unwanted effects when you return to your regular diet.
2. Consuming large amounts of fruits and berries, especially during summer, can lead to spikes in blood glucose and insulin levels, particularly for people with excess weight or diabetes, causing potential health issues.
