It is possible to enter the summer season healthy and fit: Healthy nutrition tips before summer

As summer months approach, many people are looking for ways to get rid of excess weight. However, one of the biggest mistakes made during this process is seeing the number on the scale as the only measure of success. Yet, according to experts, if you want to get in shape in a healthy way, what you should focus on is not weight, but fat loss. Specialist Dietitian Elif Melek Avcı Dursun emphasizes that "nutrition is as unique to the individual as a fingerprint," noting that popular diets promising rapid weight loss both lower motivation and risk body health in the long run.

Dursun points out that the most important point for those who want to lose weight healthily in the process of preparing for summer is fat loss rather than the number on the scale. Emphasizing that nutrition is a personalized process, Dursun states that "individual differences must be taken into account for sustainable success in the weight loss process."

“NUTRITION IS AS UNIQUE TO THE INDIVIDUAL AS A FINGERPRINT”

During seasonal transitions, especially as we enter the summer months, many people start looking for ways to lose weight quickly. However, the biggest mistake made in this process is turning to popular diets that promise quick results. Dursun says the following on the subject:

“In the weight loss process, people usually focus only on the number on the scale. However, this is not a healthy approach. Our main goal should be fat loss. Because sustainable body health is possible by having the right fat ratio.”

PORTION CONTROL AND WATER CONSUMPTION

The first step of weight control is careful adjustment of portions. Dursun states that even 300 ml of water to be drunk 10 minutes before each meal is an effective helper in this process:

“Water consumption before meals both provides a feeling of satiety and prepares the body for fat burning. In addition, regular meal times and controlled portions regulate the rhythm of the metabolism.”

KEFIR, FLAX SEED, AND PINEAPPLE IN MODERATION

According to Dursun, foods that support weight loss can have miraculous effects, but since everyone's needs are different, the dosage should also be adjusted according to the individual:

“Kefir is a very valuable functional food. However, the daily consumption amount should vary according to age and health status. Likewise, foods that support fat burning such as flax seeds and pineapple can do more harm than good if used without moderation.”

PAY ATTENTION TO PREPARATION AND COOKING METHODS

Another common mistake is ignoring cooking methods. Dursun gives the following warnings, especially regarding the use of oil:

“Not only butter, but also oils like margarine should be consumed with equal caution. Because every teaspoon of oil contains approximately 45 calories. The amount of oil is as important as the type.”

IS THE MEDITERRANEAN DIET SUITABLE FOR EVERYONE?

Due to being inclusive and balanced, the Mediterranean-style diet is a generally recommended model. However, Dursun emphasizes that even this approach should be shaped according to individual needs:

“The Mediterranean diet is a balanced and healthy model. However, the content of this model must be personalized for individuals with food intolerances or specific health problems.”

SAMPLE DAILY NUTRITION PLAN

A sample “summer preparation” nutrition plan from Dursun that can be applied for 2-3 days:

Morning:

Chia seed pudding (prepared in advance)

Lunch:

2 slices of fresh pineapple

2 tablespoons of yogurt

1 teaspoon of flax seeds

Snack (15:30):

100 ml kefir

2 whole walnuts

Dinner:

Grilled chicken breast (hand-sized)

Boiled seasonal vegetables or artichoke with olive oil

Night:

White tea + mineral water mixture