Brenda Khan
The summer is a great time to focus on your health and fitness goals. While there is no one-size-fits-all approach to dieting, there are a few things to keep in mind when it comes to starting a summer diet plan. Firstly, it's important to choose a start date that works for you. While some people prefer starting on a Monday or at the beginning of a new month, others might opt for a meaningful date like a birthday or anniversary. It's also a good idea to prepare your pantry with healthy basics like oils, seasonings, grains, legumes, nuts, and seeds. Additionally, drinking plenty of water is crucial, as dehydration can lead to fatigue and cravings for sugary snacks. Eating whole foods, including colourful fruits and vegetables, beans, and lean proteins, is recommended. Lastly, it's important to be mindful of your hunger and satiety signals and to limit your intake of added sugars.
| Characteristics | Values |
|---|---|
| Best time to start dieting for summer | There is no best time, but people tend to start dieting at the beginning of a month, season, year, or after a meaningful event or date such as a birthday. |
| Foods to eat | Vegetables, fruits, whole grains, nuts, seeds, beans, and berries |
| Foods to avoid | Unhealthy saturated fats (fatty red meats, cheese, butter, and whole milk dairy products) and trans fats (found in some margarines and processed foods) |
| Other tips | Drink plenty of water, limit portion sizes, and eat slowly |
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What You'll Learn
Know the best time to start
There are several schools of thought on the best time to start a diet, and many factors to consider.
First, it's important to note that there is no evidence of a "bad day" to start a new behaviour. However, experts suggest that you should not start a diet when you feel low on energy and willpower. Instead, it is recommended to start a diet on a day that signifies a new beginning or a meaningful date, such as a birthday, anniversary, or the beginning of a new month or season. Many people also use holidays such as New Year's, Mother's Day, or Yom Kippur as an opportunity to modify their habits.
It is also worth noting that starting a diet during the weekend is not advisable, as your schedule may be different from your normal routine, making it harder to stick to healthy habits. Similarly, if you are going through a stressful or busy period in your life, it may be best to wait until things calm down before starting a diet.
On the other hand, some sources suggest that summer is a great time to fine-tune your diet. The warmer weather and an abundance of fresh, healthy produce can provide the perfect opportunity to make some positive changes to your eating habits.
Ultimately, the best time to start a diet is when you feel motivated and committed to making a change. It is important to be prepared and confident in your ability to make the necessary adjustments to your lifestyle and routine.
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Stock up on fruits and vegetables
Fruits and vegetables that are in season are more nutritious and tend to be more affordable. Eating seasonally is a great way to boost your nutrient intake, save money, and support local farmers. You can find out what's in season in your area by checking your local farmer's market or using an online seasonal food guide.
When stocking up on fruits and vegetables, look for those that are colourful, as they contain health-protecting substances such as lycopene, vitamin C, and vitamin A. Berries, for example, are rich in anthocyanins, a type of antioxidant that has numerous health benefits. Other summer berries include blueberries, strawberries, raspberries, black raspberries, and blackberries, which are all low in calories and high in fibre.
In addition to berries, stone fruits such as cherries, peaches, and plums are in season during the summer. Melons, including watermelon, are also a great choice, as they are hydrating and contain lycopene. If you're looking for a low-carb option, try zucchini, which is versatile and can be used in a variety of recipes.
To make the most of your summer produce, try adding berries to your salads or making a fruit salad. You can also freeze fruit for a refreshing snack or add them to dishes for a sweet touch. Remember to wash all your fresh produce thoroughly to ensure food safety.
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Choose healthy fats
While dieting for summer, it is important to remember that fat is an important part of a healthy diet. Not all fats are created equal, and it is essential to focus on consuming more beneficial "good" fats while limiting harmful "bad" fats. Good fats, such as monounsaturated and polyunsaturated fats, are known to be beneficial for your heart, cholesterol levels, and overall health. Here are some tips to help you choose healthy fats:
Include Fatty Fish in Your Diet
Fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are excellent sources of omega-3 fatty acids. Omega-3 fatty acids play a crucial role in maintaining heart health and overall well-being. If you don't consume fish, consider taking an omega-3 supplement, which is readily available over the counter. Just ensure that the amount of DHA and AHA listed on the back label matches the information on the front of the package.
Opt for Healthy Oils
Incorporate a variety of healthy oils into your cooking and diet. Oils like olive oil, canola oil, and peanut oil are excellent choices. These oils are rich in monounsaturated and polyunsaturated fats, which are the "good" fats that can help improve your cholesterol levels and heart health.
Nuts, Nut Butters, and Seeds
Nuts and seeds are excellent sources of healthy fats and can be easily incorporated into your diet. Add nuts and seeds to your salads, cereals, yogurts, or even make your own trail mix by mixing your favorite nuts, seeds, and dried fruits. Nut butters, such as peanut butter or almond butter, are also a delicious way to include more healthy fats in your diet. Spread them on whole grain toast or crackers, celery, or apples for a nutritious snack.
Avocado
Avocados are a fantastic source of healthy fats and can be added to various dishes. Include avocado slices in your sandwiches, salads, or even make fresh guacamole. Avocados are not only delicious but also help you feel fuller for longer, making them a great addition to your summer diet.
Limit Unhealthy Saturated Fats
While focusing on including healthy fats, it's also important to limit your intake of unhealthy saturated fats. Reduce your consumption of fatty red meats, cheese, butter, and whole milk dairy products. These foods are high in saturated fats, which can negatively impact your cholesterol levels and increase your risk of heart disease.
Remember, when dieting for summer, choosing healthy fats is essential for both your short-term and long-term health goals. Combining these tips with other healthy eating habits, such as eating lean proteins, colorful fruits and vegetables, and staying hydrated, will help you feel your best during the summer months.
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Stay hydrated
Staying hydrated is essential all year round, but it becomes even more critical during the summer months when we are more susceptible to dehydration. Water is the most necessary nutrient for our bodies to function properly, and it is important to drink enough water to keep your body and mind functioning at their best.
There are several ways to ensure you are drinking enough water. Firstly, it is recommended to drink a glass of water in the morning when you wake up and another before you go to bed. Drinking water before meals can also help reduce hunger and prevent overeating. It is also a good idea to always carry a water bottle with you when you travel, and to keep one at your desk or other places you frequent, so you are reminded to take a sip. You can also flavour your water by adding slices of cucumber, berries, melons, or mint leaves to inspire you to drink more.
In addition to drinking water, you can also stay hydrated by eating water-rich foods such as fruits and vegetables. Aim for at least five different fruits and four servings of vegetables per day. Certain fruits, such as watermelon, are particularly hydrating, as they contain 92% water. Smoothies are another great way to stay hydrated, as they are hydrating, filling, and loaded with electrolytes.
It is important to note that other factors can affect your hydration levels. For example, your body needs more water when you are in a warmer climate, physically active, or experiencing an illness with symptoms such as fever, vomiting, or diarrhoea. Additionally, certain medications and health conditions can impact your hydration levels, so it is important to consult with your healthcare provider if you have any concerns.
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Plan meals and exercise
Planning your meals and exercise regime is a great way to stay on track with your summer diet. Here are some tips to help you get started:
Planning Meals
Meal planning can be a simple and effective way to stay on track with your summer diet. It can help you save time and money, reduce stress, and make healthy eating less overwhelming. Here are some tips for planning your meals:
- Set aside a few hours each week to select your meals, buy the ingredients, and prep some food items.
- Choose meals that fit your lifestyle and preferences. Opt for nutritionally rich, low-calorie foods that are high in protein and fibre. Include colourful fruits and vegetables, beans, and lean proteins.
- Plan your meals around fresh, frozen, and shelf-stable foods. Eat your fresh foods first and stock your freezer with items you can eat later.
- Use food storage containers of various sizes to store individual portions and large batches of food. Label your meals with the food item's name and the date it was made or purchased.
- Look for recipes that are well-suited to meal planning, such as Strawberry Peach Overnight Oats.
- Factor in any wildcards, such as ordering food or eating out. You can also plan for treats by allowing yourself one or two cheat meals per week.
- Stay organized by logging your meals in a meal-planning app or writing them down.
Planning Exercise
Any type of intentional movement can help you burn calories and improve your fitness. Here are some tips for planning your exercise routine:
- Choose activities that you enjoy and feel drawn to, such as running, yoga, dancing, or martial arts.
- According to the U.S. Department of Health and Human Services, healthy adults need at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. You can also do a mix of the two.
- If you're focusing on weight training, avoid eating before a cardio session to burn more calories from fat.
- Consider tracking your daily steps and other lifestyle changes to help you stay on course.
Remember, the key to success is finding a plan that works for you and sticking to it!
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Frequently asked questions
There is no single best time to start dieting for summer, but research suggests that people are more likely to act on their health goals after landmark dates. This could be the start of a new month, season, or year, or dates that hold personal significance, like birthdays or anniversaries.
Focus on eating whole foods, especially vegetables, which are low in calories, high in fibre, and packed with nutrients. Fruits, whole grains, nuts, seeds, and legumes are also key components of a healthy diet. Eat lean proteins, and limit your intake of unhealthy saturated fats and added sugars.
Drinking plenty of water is crucial, especially when it's hot outside. Aim for 16 ounces of water when you first wake up to optimize hydration early in the day. Start meals with water-heavy courses, such as broth-based soups or salads with lemon juice.
Set a goal with a built-in deadline, such as committing to walk a 5K with a friend. Making small tweaks to your lifestyle and routine can also help, such as starting your day with a healthy breakfast or reducing sugar in your coffee.
