LET SUMMER MAKES YOU HEALTHY

Wanna get your beach body ready in no time? Look no further than these 8 essential eats.

From half-day Saturday to idyllic beach getaways, summer is the perfect time to enjoy the great outdoors before the nippy weather creep back in. 
Unfortunately, for many of us, summer is also the time when tons of unhealthy foods—like Gluten-free junk foods, sugary carnival treats, and deep-fried seafood—make their way onto our menus, leaving us stuffed and bloated.
Don't worry, help is here. You don’t need to starve yourself on a wacky fad diet if you want to look better in your shorts or swimsuit this summer. the single simplest way to trim calories is to load up on nature's bounty. With all the fresh fruits and vegetables reaching peak ripeness in the summer, it’s not hard to swap out those fattening foods for waist-friendly ones that are just as delicious. So we rounded up the best in-season summer foods that fill you up without weighing you down. In other words, you can eat and still lose weight. Here's how.

1. Watermelons

Watermelons have become synonymous with summer and picnics, and for good reason. It is my favorite summertime food to shed some pound. It provides high levels of vitamins, minerals, and antioxidants and just a small number of calories. Made up of more than 90 percent water, this sweet treat is a great way to stay cool and hydrated, even on the hottest summer days. Watermelon juice lowered their cholesterol, decreased the amount of plaque in their arteries, and lost more weight than a group given a non-watermelon carbohydrate solution. When you're reducing calories to lose weight, it's important to make sure the calories you do eat are rich in nutrients. Watermelon helps you do this, as it provides 25 percent of the daily value of vitamin C and 30 percent of vitamin A in each 2-cup serving.

2. Cherries

  These tasty summer superfoods do more than just satisfy your sweet tooth. Cherries are fiber-rich, which helps boost satiety for overall calorie control. The fiber in cherries aids in weight loss and healthy weight management because fiber calories aren’t fully digested or absorbed in the human body. Fibre also helps fill up your stomach so you potentially eat less of other higher-calorie foods. Cherries are loaded with resveratrol, an antioxidant that packs some serious body-transforming powers.  researchers at the University of Georgia, Athens, have found that resveratrol supplementation also reduced weight gain and bone demineralization.

3. Berries

  These are my favorite summertime food to shed some pounds. there are 3 types of berrie(d) ways to weight loss. a) Strawberry-They are a top-notch source of Ascorbic Acid and a single cup of strawberries in your diet contributes about fifty calories and three grams of fiber. Strawberry benefits in regulating the digestion process and prevents the occurrence of any gastrointestinal discomforts, b) Blueberry- Blueberries are wonderful enhancers to start your weight loss diet. fiber-rich blueberry fruit suppresses aging in your body preventing diseases. c) Blackberry- these are packed with fiber and phytochemicals, including powerful flavonoids and anthocyanins, which help to speed stool and toxins through your digestive system,” says Maleeff. Their high water and fiber content, plus sweet taste, make them the perfect refreshing summer weight-loss food.

4. Oats

Oats are a type of cereal grains. They are rich in dietary fiber, vitamins, and proteins. Oat protein is said to be as nutritious as soy protein. Oat beta glucan supports the growth of healthy microbes in the intestine and also increases excretion of fat. Oat cereal consumption led to significant decrease in body weight, body fat, BMI and waist to hip ratio. Researchers concluded that regular oat consumption can help reduce obesity and abdominal fat. When consumed as a supplement, oat can serve to be therapeutic in conjunction with conventional treatments for the metabolic disorder. Oat bran can serve as an excellent replacement for fat in meals thereby lowering calorie content of meals.

5. Greek Yogurt

Greek Yogurt is a high-protein dairy food that, when consumed in moderation, can be part of a well-balanced, healthy weight loss meal plan. The amount of nutrients in Greek Yogurt varies by the brand and flavor you buy. Choose low-fat brands of Greek yogurt when you’re trying to reduce your calories for weight loss. It makes a healthy addition to any weight-loss diet. It's filling, high in protein yet low in calories and a good source of calcium. According to a 2015 study published in Food Science and Nutrition, offers a number of benefits when it comes to weight loss, including better hunger control, preservation of muscle mass and an increase in your calorie-burning power.

6. Corn

Making corn part of your summertime menu is an easy way to make your meals healthier in an instant. “Corn is a starch that resists digestion and as such can aid weight loss by increasing immunity, controlling blood sugar levels, and increasing satiety,” says Marissa Vicario, a certified holistic health coach and founder of Marissa’s Well-Being and Health. Besides helping with weight loss, the insoluble fiber in corn feeds good bacteria in your gut, which aids in digestion and helps keep you regular.

7. Salsa

Your body will thank you if you add salsa to your diet plan. Combining antioxidant-rich onions, metabolism-revving jalapeños, and weight loss-promoting citrus, salsa is already home to a wealth of good-for-you ingredients, but its main element is Tomato. The jalapenos frequently found in fresh salsa get their spice from a powerful component called capsaicin. Capsaicin can increase your body’s fat-burning ability, which promotes weight loss. Research conducted at the Harvard School of Public Health reveals that lycopene, a pigment that gives tomatoes their distinctive hue, can lower stroke risk by up to 55 percent. One serving of salsa is 2 tablespoons, which is on average less than 10 calories. Feel free to top all of your favorite foods with salsa. There’s no need to limit your portions.

8. Lemons and Limes

Both lemons and limes are excellent sources of Vitamin C, says Ellis, but it’s their flavor that aids in weight loss the most. “We’ve all been told to drink lots of water, but sometimes water’s lackluster taste causes us to turn to other beverages. Add lemon or lime juice to boost your water’s flavor and can help you drink more—staying hydrated may help suppress appetite, says Ellis.

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