Rapid Tone Diet We are going to review a series of tips so as not to get fat and enjoy a healthy summer, to avoid risks in the diet and to take advantage, positively, of the change in habits that it provokes: 1) Low calorie intake In summer avoids excess calories and foods with empty calories such as alcoholic beverages. 2) Make a complete breakfast Start the day with vitality, with a breakfast loaded with foods that provide essential nutrients (dairy, fruits and cereals).Tips not to get fat: balanced summer breakfasts 3) Make 3 main meals a day Balanced meals in their composition of immediate principles (carbohydrate, protein and fat). The mid-morning snack and snack are essential to control weight, as they act as regulators of appetite and avoid reaching the next meal with excessive hunger. 4) Bet on fish Vacations are the ideal time to order seasonal fish in sea areas, its high content of omega 3 makes them allies of your cardiovascular health: sardine, bonito from the north, mackerel, sea bream, hake,.... 5) Eat less fat And the ones you drink, that are healthy like avocado, olive oil, nuts ...Tips for not getting fat: take fruits and vegetables 6) Increase consumption of vegetables, fruits and vegetables It is a constant recommendation to consume at least 5 servings a day, especially vegetables, and these are consumed raw at least half of them, since that makes the concentration of nutrients is greater. Bet on salad of bright colors (yellow, orange, red) are rich in beta carotene and other antioxidants. The more colorful your salad is, the better. 7) Avoid the refined flours these are the ones we can find in pastas, white bread, cookies, pastries and infinity of products. Select products made with whole grains, looking at the labeling, since many of them only contribute a small amount in its composition. 8) Take legumes 2 or 3 times a week they are an important source of vegetable proteins rich in iron, magnesium, zinc and potassium. They contain a lot of fiber and low fat content. Try to take them in summer salad, including some animal protein (fresh cheese, tuna, ham ...) to have a more complete protein, of high biological value. Maintain hydration in summer9) M aim hydration In order to compensate for the body's losses due to high temperatures, it is important to drink fluids, especially if you exercise or expose yourself to the sun.
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