Summer is finally here, and while it may be tempting to just let loose after months of strict dieting in preparation for bikini season, don’t let all your hard work go down the drain! You worked hard to feel good in that two-piece, and you deserve to feel that way all summer long.
You don’t have to skip barbecues, picnics on the beach, or even cocktails at the tiki bar. It’s all about moderation, substitutions, and a little will power! So, if you’re going to a barbecue, bring a healthy salad along so you can indulge in a burger. If you’re planning to spend the day lounging by the pool drinking margaritas, have a high-protein breakfast and light lunch. Or if you know you have an event over the weekend that you plan on splurging at, cut back on snacks the rest of the week. It doesn’t have to be difficult!
Aim for 1200-1800 calories a day depending on your goal. Your caloric needs will vary depending on your weight, height, and activity level, but in general, if you’re trying to lose weight, stick to the lower end – if you’re maintaining then stay at the higher end. Use this calorie counter to find out your numbers.
Avoid quick fixes and detox diets, and focus on eating a balanced diet that’s high in protein, fiber, and whole grains.
Breakfast (250-350 calories)
1 cup Greek plain, nonfat yogurt topped with berries, 1 tablespoon honey, and ¼ fiber cereal
or
1 whole egg and 3 egg-white omelet with vegetables, lowfat cheese, and piece of fruit
A breakfast high in protein has been shown to help fire up your metabolism and keep you full and energized longer. Cottage cheese, higher protein cereals, and protein shakes are all good options, too.
Lunch:
Garden salad with 3 ounces grilled chicken (or tuna, tofu, ½ cup chickpeas, or two hard-boiled eggs) and light dressing
Or
Low sodium turkey or ham on two slices fiber one (or other high fiber bread) wheat bread. Skip the cheese and mayonnaise and add hummus as a topping instead.
Or
If you’re at a barbecue, stick to grilled chicken and vegetable kabobs, but a burger or hotdog is also okay as long as you skip the roll – lettuce makes a great alternative! Avoid fattening potato and pasta salads and stick to corn on the cob, hummus, quinoa salads, and fruits and vegetables for snacks.
Snacks:
String cheese
Hummus and vegetables
Hard-boiled egg (if you haven’t already had eggs)
Fruit or fruit salad (not in syrup)
Low-fat Cottage cheese
Whole wheat pretzels
There is such a thing as healthy snacking! Just stick to high protein, high fiber snacks that won’t cause a sharp rise in blood sugar.
Dinner:
If you’re at a barbecue, choose one of the above lunch items
Or
Grill or baked salmon (3-4 oz) with ½ cup brown rice and sweet potato
Tofu Stir-fry
Cocktails (Enjoy one or two and skip the snacks)
Light beer
Vodka and Club
Rum and Diet
Skinny Margarita
Or your favorite spirit on the rocks with a splash of juice
It’s all about moderation! You can drink cocktails with friends on a diet, just not everyday. Stick to lean meats at barbecues, like grilled chicken or turkey burgers, and avoid white, starchy rolls and side dishes. At picnics, pack lean turkey or tuna on whole wheat bread, avoid sugary snacks, and stick to high protein, high fiber snacks.
And as long as you follow a healthy diet 80 percent of the time (and squeeze in a few days a week at the gym), splurging on pizza or ice cream on the boardwalk is just fine, too!
Always talk to your doctor before starting a new diet or fitness regiment.
