Summer can often cause our eating habits to change drastically. It is often quite uncomfortable for us to eat heavy or oily foods when it’s so hot outside. However, light foods tend to feel more refreshing and provide us with energy in the heat of summer.
The summer season encourages us to eat a lot of hydrating fruits, fresh vegetables, cool beverages, or lighter foods, which can also be helpful when it comes to maintaining our weight as well.
Many people make the same mistake of not eating enough or going on a very restrictive diet when they are trying to lose weight; as a result, they have a difficult time losing weight in a healthy manner.
Healthy weight loss can be achieved more sustainably when we are consuming balanced, nourishing, and satisfying meals. Summer light meals can help reduce our overall caloric intake while still providing us with many essential nutrients, hydration, and energy.
Here are eight light summer meal options that may help promote healthy weight loss.
1. Cucumber & Chickpea Salad
Cucumbers have a high water content and are low in calories, making them a perfect summer ingredient. When you add a protein-rich chickpea to the fresh cucumber, you have a balanced and filling summer meal.
Cucumber and chickpea salad can help support weight management because:
- Chickpeas are a source of both protein and fiber.
- Cucumbers support your body’s hydration needs.
- High fiber content will help to keep you full for longer periods of time.
You can also add:
- Tomato
- Lemon juice
- Fresh fruit juices
- Fresh mint leaves
- Black pepper
Cucumber and chickpea salad is light and refreshing, yet still satisfying!
2. Vegetable Oats Upma
Oats are a source of soluble fibre, which can help manage hunger and promote a healthy digestive system. Vegetable oats upma is an easy and healthy way to eat vegetables during summer when fresh produce is plentiful. The addition of vegetables such as:
- Carrot
- Bean
- Pea
- Capsicum
Will add vitamins, minerals, and fibre to your meal without overloading your stomach.
Eating oats may also help to provide stable energy levels and limit your snacking habits later in the day.
3. Greek Yogurt with Fruits and Seeds
Greek yogurt contains a high amount of protein, which may help support your sense of fullness and assist with muscle development when you are trying to lose weight. Combining Greek yogurt with:
- Watermelon
- Berry
- Papaya
- Chia seed
- Flaxseed
Will create a summertime food that is nutritious and cooling. This combination contains:
- Protein
- Good fats
- Fibre
- Water
It is also an excellent choice for a morning meal or an evening snack when the temperatures are hot.
4. Moong Dal (Yellow Lentil) Chilla with Mint Chutney
Moong dal chilla is a vice (protein-rich) Indian meal that is light but very filling.
This meal is prepared from yellow moong dal (soaked lentils) and is a great food for weight loss because:
- It has a lot of plant-based protein
- It stays in your stomach longer than many foods
- It has less oil than fried snacks
When you combine this dish with mint chutney, the freshness and taste enhance the dish, but do not add extra calories.
This is a very easy and healthy way to prepare breakfast during the summer.
5) Watermelon & Feta Salad
Watermelon is an incredibly hydrating food during the summer months due to its low-calorie content.
The combination of sweet watermelon with salty feta and fresh mint, plus any seeds that you might want to add, makes for an ideal summer meal or snack.
Benefits:
- More hydrated
- Less calorie intake
- Nutritionally refreshing during the summer.
Watermelon is also mostly made up of water, so eating it will make you feel full even though you are eating fewer overall calories.
6) Grilled Paneer or Tofu Bowl
Paneer and tofu can both be good protein sources and can help support muscle health and fullness while trying to lose weight.
The following ingredients can be used to build this balanced protein bowl:
Grilled Paneer or Tofu, lettuce, cucumber, bell pepper, sprouts, and lemon dressing.
This Meal is:
- Protein rich
- Light and filling
- Customizable
Adding brightly coloured vegetables can help you consume more fiber and help to support digestive health.
7) Quinoa Vegetable Bowl
Quinoa is actually a pseudo-grain (not a real grain) that contains protein, fibre, and other important nutrients.
You can use the following ingredients to make a quinoa vegetable bowl:
- Fresh vegetables
- Corn
- Spinach
- Avocado
- Lemon dressing
Your quinoa bowl can be full of good-quality nutrition and leave you feeling great.
8) Buttermilk with Light Khichdi
During the summertime, oftentimes a simple meal is the best choice.
Buttermilk served with light moong dal khichdi provides comfort and promotes good digestion, as it is a light meal that has protein, fiber, and water content.
You may benefit from this combination in three ways:
- Support digestion
- Reduce heaviness from food
- Enhance hydration
By using minimal oils and adding vegetables to the khichdi, it can be even more nutritious and help with weight loss.
Why Light Meals Are Better In Summer?
Since hot weather affects digestion, hydration, and appetite, heavy meals leave you feeling sluggish or uncomfortable, and you will find that light meals:
- Integrates well with the digestive system
- Are hydrating
- Decrease the chances of overeating
- Provide for consistent energy levels
Meals that include protein, fiber, and foods with high water content naturally help you feel full and satisfied without the need for extreme dieting.
Healthy Weight Loss In Summer
Healthy weight loss takes more than just eating less; you may want to start practicing some of the following habits:
1. Drink Plenty of Water
Lack of water can be mistaken for hunger. You should drink enough water each day.
2. Avoid Sugary Drinks
Soft drinks (e.g., Carbonated drinks) and packaged juices can add a lot of calories to your diet quickly.
3. Include Protein in Your Diet
Protein will help you to feel satisfied longer and to build up your body’s strength.
4. Eat Seasonal Fruits with High Water Content
Select fruits that are high in water content, such as watermelons, cantaloupes, cucumbers, and citrus fruits.
5. Don’t Have Big Dinners Late
A lighter meal for dinner will help your digestion and lead to a better night’s sleep.
6. Stay Physically Active
Physical activity is one of the most important factors in keeping your metabolism functioning well. Examples of physical activity would be walking (at least 20 min), yoga, or any type of activity.
Foods to Cut Back on This Summer for Weight Loss
Certain foods can feel heavier and harder to digest during the hot months of summer:
- Fried foods, such as fried snacks
- Sweet desserts
- Curry dishes that have too much grease
- Fast food that has too many preservatives
- Sugary drinks that are served cold
By cutting back on these types of food, you can reduce the number of calories you eat, as well as your discomfort with digestion.
Wrapping Up
You can lose weight this summer without going on an extreme diet or skipping meals. By eating a lighter and balanced meal that is high in protein, fibre, and water, you will naturally provide the required nutrition that you need in order to maintain your body weight.
You will be able to eat foods such as salads, yoghurt, the moong chilla (Indian pancake), or quinoa bowls with vegetables to stay energized without feeling heavy while you are trying to stay cool outside.
FAQs
Q. Can light meals aid in losing weight when it’s hot outside?
Eating light meals will help to reduce bloating, improve digestion, and allow you to have lower calories while it’s warm outside.
Q. Which of the summer foods would help you lose weight?
Foods rich in water (cucumbers, watermelons, yogurts, salads) will help you stay hydrated and maintain a healthy body.
Q. Will skipping meals make you lose weight faster?
When you skip meals, you may want to eat more, which ultimately will cause you to eat too much when you do eat. For most healthy, long-lasting weight loss success, eating balanced meals is key.
Q. Is buttermilk a good option for weight loss?
Since buttermilk is a light drink, it is a hydrating drink, and can help your digestion without added sugar and/or salt, it is an excellent option for weight loss.
Q. What are some examples of protein-rich meals to eat for weight loss in summer?
Some examples of protein-rich meals are Greek yogurt bowls, moong dal chilla, paneer salad, and chickpea salad.
Q. Can eating heavy meals slow digestion in summer?
A lot of people experience a slower digestion after consuming heavy foods during the summertime. This may be due to heat affecting the digestion & appetite.
Q. Is water important for weight loss?
Water aids metabolic processes, makes digestion easier, increases energy, reduces appetite, and helps maintain a healthy weight.
Recommended Reads:
Heatwave Warning: Recognizing Heat Stroke And Ayurvedic Solutions
7 Effective Ways To Prevent Dehydration This Summer Season
(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)