The most severe issue in summer is lack of water, as much energy is lost along with moisture. Below is a summer weight loss meal plan:
1. Increase the intake of vegetables and fruits. Consume vegetables raw as much as possible, and use little or no salad dressing. For cold dishes, use less vinegar or no oil.
2. Drink 6-8 cups of boiled water. Focus on drinking green tea for weight loss, and minimize or avoid sugary and carbonated drinks, as well as fruit juices and dairy beverages.
3. Do not eat any food 4 hours before sleeping.
4. Focus on animal-based foods, primarily white meat, such as fish, shrimp, and poultry, replacing red meat. Consume about 100 grams daily and try to avoid red meat at dinner. Remove skin from chicken and duck, and eat internal organs sparingly.
5. Ensure dairy intake. Drink one bottle (227ml) of low-fat or skim milk daily, either in the morning or at noon, before meals. Remember: do not drink it after meals.
6. Limit or avoid snacks such as potato chips, sunflower seeds, cookies, cakes, and other desserts.
7. Diversify food sources, with grains as the main component. Aim to consume about 200-300 grams daily, including 100 grams of rice or noodles, and about 100 grams of grains like corn, pumpkin, oats, or millet.
