Escalating temperatures are an indicator of the summer months. The scorching heat and the sun rays makes one feel completely drained out and lethargic. The digestive system is also weak and slow during the summer months. It is a time when many fall a prey to the heat which leads to a number of health issues like headaches, nausea, diarrhea, constipation or more severe as heat stroke and dehydration. Hence, it is essential that the diet is appropriate to take care of the health during the summers. The soaring temperature and heat may make one more susceptible to the health problems but improper nutrition can worsen the condition. Weight loss programs also gain popularity during the summer months and so weight loss clinics in Mumbai see a surge in enrollments for weight loss.

It is a general belief that it is easy to lose weight during the summers as one tends to eat less due to the sluggish digestive system. The heat and sweat also makes a person reach out for more fluids to replenish the loss of water and electrolytes. Hence, a person is more agreeable to undertake weight management programs during these month as the weather seems perfect in terms of weight loss. A low-calorie diet which is well balanced is the key to an healthy weight loss.

It is unclear whether our body needs change every season, but we do notice changes in it every season. So, when the mercury starts rising one instantly reaches out for the tomatoes, cucumbers, melons or other watery fruits and vegetables which might be your body looking out for ways to keep you hydrated. Similarly, in the colder months one reaches out for foods that are warm which is but natural to provide warmth to your body. Locally available seasonal foods have higher nutrients than the ones shipped from far where a large part of the nutrients may have been lost in the transit. These foods are not only pocket friendly but also environmentally friendly.
Unfortunately, many of us make incorrect food choices in summer. Not all fluids or drinks and the foods that we ingest for cooling the body are healthy. In fact, they may be detrimental to any weight loss programs. There is no weight loss pill that can magically bring in weight loss. Eating a well-balanced, calorie reduced diet should be the basis of weight loss.
Along with this one needs to stay away from making some common nutrition mistakes that are often made during summer.

1. Ignoring high water content foods: Incorporating foods that are high in water content will not only help in maintaining the hydration status of the body but also cooling the body. Water containing foods like cucumbers, watermelon, melons, etc which contain 90% of water are also easy to digest when the digestive system is slow in summers. An advantage with these foods is that they are all low calorie foods which will also help in managing weight in those who are on a weight loss diet plan.

2. Drinking too many cold calories: When it is hot it is easy to gulp down chilled packaged juices, cold drinks, milkshakes or smoothies to quench your thirst. However, they contain an excessive amount of sugar. These drinks can boost the energy levels quickly due to the sugar in them but leave you drained in a few hours. They cannot be a part of a low calorie diet due to its high sugar content and its regular consumption can be detrimental to any weight loss efforts. Instead, opt for low calorie drinks like coconut water, buttermilk, homemade aam panna, kokum sherbet with less sugar to fight that urge of drinking something cold. These drinks will also help in improving the digestion process too.

3. Avoiding non vegetarian foods like eggs, chicken and fish: It is commonly heard from our elders that one must avoid eating too many eggs or chicken or fish during summer as it increases the body heat. Well, these foods do increase the body heat but they need not be avoided. These foods are rich in lean protein and other nutrients that play a role in weight loss. They can be prepared at home with minimum oil and consumed in moderation. Rich gravies, tandoori dishes, fried fish or chicken, etc should be avoided as they can be difficult to digest.

4. Going on crash diets: Crash diets provide very few calories and nutrients for good health and maintaining energy levels. They typically result in fatigue, crankiness, and dizziness. Moreover, these diets backfire when they are over. One needs to focus on eating healthy weight loss foods rather than starve and lose weight.

5. Ingesting too much of caffeine: Caffeine is present in tea, coffee, energy drinks, chocolates etc. Consuming too much of these can lead to dehydration. As said its summer and these will mostly be consumed as iced teas, cold coffee, chocolate shakes or chilled energy drinks to fight the blazing heat. It is best to keep their intake under check.

So, enjoy the foods in summer while keeping a watch on your waistline. Go out and exercise. Approaching a reliable weight loss clinic in Mumbai will ensure you do not fall for any fad diets but lose weight in a healthy manner. No weight loss program should compromise on the basic nutrition of an individual.

Author's Bio: 

Arati Shah is an expert nutritionist and she runs her own weight loss centre in Mumbai, Café Nutrition. Having earned a Bachelor’s Degree in Nutrition along with a Post-Graduation in Sports Sciences and Nutrition from S.N.D.T Juhu, she is one of the top child nutritionist in Mumbai who can also guide the concerned parents about the right nutrition for children with same efficacy. She heads the Nutrition team in Mumbai and takes personal interest in each and every client of Café Nutrition. In addition, her sports nutritionist programs are easy to follow as she works on bringing about a change with our regular food habits.