Summer diet tips and sample plan

Summer diet tips and sample plan

By Neha Ranglani  on: 20 December 2014
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Mercury levels are rising and summer is at its peak, and the scorching sun gives us enough reasons to constantly hunt for soothing foods which can comfort us in the heat. You can get dehydrated easily due to excess sweat and perspiration and that’s the time when you feel like reaching out for something cold like sodas, beverages or even cold water. This is where we go wrong because anything extremely low in temperature can constrict our blood vessels affecting the heat loss process from our body. Our expert Neha Chandna, a well-known nutritionist gives a few pointers to keep in mind during summer.

  • Increase your water intake. In high humidity, you do not sweat adequately due to which you cannot release heat efficiently from your body. That is the reason why you need to drink enough water at regular intervals even if you are not thirsty, to cool your system.
  • Eat lot of fresh fruits, raw salads and lightly spiced foods. Fruits and veggies are easy to digest and high in water content which helps in hydration. Avoid fried and junk foods as they take time to digest and require a lot of water. Spicy foods can also increase body heat.
  • Drink naturally cooling beverages like coconut water, lemon juice, buttermilk, sugarcane juice, etc. rather than aerated soft drinks, caffeine, and alcoholic beverages as they contain sugar and other preservatives which act as diuretics (increase the flow of urine) and can cause loss of water from the body.
  • You can add sabja (tulsi/basil seeds) to drinks as it has a cooling effect on the body.
  • Curd is excellent for summers as it increases friendly bacteria in the gut and improves digestion and boosts immunity.
  • Add veggies like cucumbers, tomatoes, carrots, spinach, beet, etc to add to increase the water content in your body.
  • Avoid heavy meals at one time as it can cause acidity and affect digestion. Rather, eat small meals to feel light and keep your system active.
  • Raw mango is a special fruit in the summer season and is extremely good to prevent sunstroke and weakness. Raw mango juice also known as aam panna can help balance electrolytes in the body. You can also have raw mango in any form like adding it inbhel, salads or making a dish out of it.

Here’s a sample summer diet that you can follow:

Breakfast: Eat 2-3 fresh fruits as they can help neutralise your stomach acids and make you feel light and active. They are natural sources of energy.

Mid-morning: Have a glass of buttermilk/ coconut water to refresh you.

Lunch: Have a bowl of salad with 1-2 rotis, veggies and thin dals(You can add or subtract the rotisas per your appetite and requirement).

Evening: Have fruit yoghurt/fruit smoothie. They are filling, nourishing and very cooling.

Dinner: Always have a light dinner, especially during summers. Here are a few options –

 stir fried veggies/ chilled soups + grilled chicken/ steamed fish/ low fat paneer/ tofu + jaljeera/ lemon juice.

The above mentioned diet is low in fat, medium in protein and high in good complex carbs which help control obesity, blood pressure, cholesterol and many other ailments. So this summer, stay healthy and cool by eating right. 



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While it’s true more people want to lose weight than gain it, putting on weight is not as easy as it looks; in fact it’s more difficult to put it on. Nutritionist Neha Chandna agrees, ‘Weight loss is easier at times as it requires portion control, but weight gain is a slower process – you can lose up to 1 kg/week but adding 1 kg/week may be tedious.’ You have two options â€“ either gain weight by munching on unhealthy foods like fries, chips and other junk, a sure shot way to create future health problems like hypertension, heart disease and diabetes or you can gain weight in a healthy controlled manner. According to experts, gradual weight gain is always advisable and an increase in 500 kcal per day can result in a 0.5 kg per week increase in one’s body weight. Neha recommends the following basic principles to keep in mind if you wish to gain weight in a healthy way:  Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day. Carbs are needed to gain weight but include healthier options like banana, potato, mango, whole grains, rice, etc. instead of sugar-rich foods, chocolates and other junk foods. In order to increase your muscle mass, it is essential to do weight training 4-5 times a week for an hour. You can vary the intensity depending on your capacity. Consume protein-rich foods after you workout to increase muscle mass and eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk foods like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass which is not the right way to go about. Here is a healthy weight gain diet plan which includes the right foods one should consume to put on kilos in a healthy manner. But along with this, you also need to engage in physical activity for at least 30 minutes every day. It is also essential to have at least 6-8 glasses of water to flush out toxins from the body. One should follow this diet till the time their ideal weight is achieved.  So follow these tips and meal plan to put on weight and look your best. Say goodbye to your skinny self and welcome a healthy and fit you! Diet plan provided by HealthifyMe, the world’s first Indian nutrition tracker.
Rice – good or bad?
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Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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