The characteristic heat of summer makes many people lose their appetite and this in turn leads them to neglect their healthy eating routine by increasing the consumption of foods rich in calories and fats with low nutritional value.
There are several factors that influence the loss of appetite during the summer such as: high fluid consumption, decreased requirements to maintain body temperature and that we need less energy, explains the dietitian and nutritionist at Clínica Alimmenta, Marisa Burgos. .
Burgos points out that when we sweat more, we increase fluid intake and our stomach fills up, which causes it to stop sending the hunger signal to the brain.
Also during the summer, the heat causes “that we need less energy to regulate our body temperature, while in the winter the body invests more energy to regulate the temperature,” says Burgos.
During the holiday season it is common to eat ultra-processed foods, rich in sugars and fats, ice creams, alcoholic beverages and sugary drinks. These low and nutrient foods make us gain weight as they are low in nutritional content.
“In general, it happens because we increase the contribution of liquid calories through beers, sangrias, soft drinks, hypercaloric ice creams and, although this refreshes us, it makes the daily caloric intake high,” Burgos explained to 20 minutes.
Recommendations to balance your appetite in summer
There are certain recommendations that we must follow to stay healthy during the summer without falling into temptations that make us gain weight or fill up on empty calories.
The associate professor and researcher of the Health Sciences Studies of the Open University of Catalonia (UOC)Gemma Chiva-Blanch, explains that “children, the elderly and pregnant women are the groups that are most at risk of suffering the effects of heat, dehydration and a diet deficient in nutrients”.
Chiva-Blanch recalls that high temperatures affect the circulatory system, since it causes the veins to dilate. She warns that “we must keep the body very hydrated and drink water regularly, even if we are not thirsty, or other liquids, such as gazpacho or natural fruit shakes with some dairy”, the quote Food Magazine.
That the lack of appetite does not prevent you from a good diet in summer
Nutrition specialist and researcher in endocrinology and nutrition, Chiva-Blanch, recommends:
- Consume fresh, seasonal, raw foods, such as: salads enriched with legumes and pasta or rice, which help increase energy when combined with the necessary proteins.
- Encourage the consumption of vegetables such as: tomato, cucumber, onion, zucchini, pepper, green beans, eggplant, due to their high contribution of vitamins, minerals and antioxidants.
- Consume more fruits and fewer processed snacks.
- Avoid the consumption of alcoholic beverages, which, although it has a refreshing effect, also has a high caloric load.
- When eating out, avoid fried foods rich in oils and fats, which usually end up eating more than we need.
- Try to establish schedules and routines for meals to counteract the effects of increased daylight hours.
Chiva-Blanch recommends eating fruits and vegetables during the summer because they are rich in water, light and easy to digest.
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