I’m a nutritionist, and here’s what you need to eat if you want to lose weight after summer excesses.

With the arrival of summer and rising temperatures, thermometers have become a common occurrence. Drink more beer, soft drinks, or eat ice cream or other high-calorie foods. Although nutrition experts say people eat less in hot weather, overall We eat worse and can even gain 3 to 5 kilograms.

Now a nutritionist Natalia Montiel revealed in Critical View some of the keys to regaining weight after summer excesses, all in a healthy way.

The specialist assures that breakfast should be complete and based on whole grain carbohydrates such as whole grain bread, avocado, tomatoes, turkey breast and fruit. “It’s important that the cold cuts we use are more than 85% meat,” described in detail.

During dinner recommends eating something light, for example a piece of fruit or some nuts. For foodMontiel explains that The right meal should consist of “half vegetables, a quarter carbohydrates, preferably complex, and a quarter protein.”

To do this, he gave an example a full salad of beans with chickpeas, Hard boiled egg, fresh cheese, tomatoes, lettuce and carrots.

In case snacknutritionist chooses Chia Seed and Blueberry Yogurt: “Ideally, the seeds should be left for a few hours to rehydrate. You can add them to yogurt and leave them in the refrigerator for about two hours. This is how we moisturize and we get all its benefits.”

As for dinner, let’s talk about the Harvard dish:

“Half the vegetables, and then add carbohydrates in the form of potatoes,” he gave as an example. a dish of salmon, boiled potatoes and vegetables.