Number of calories recommended for summer (or at any time of the year) to maintain energy and not gain weight may vary depending on various factors such as gender, age, level of physical activity and individual metabolism of each person. However, there are some general guidelines that can serve as a guide.
To maintain a stable weight and provide enough energy for daily activities, it is recommended that you eat a balanced diet that provides the right amount of calories for your body and specific needs.
One way to estimate your daily calorie requirement is to calculate your basal metabolic rate (MB) and physical activity level. MB represents the number of calories the body needs to maintain its basic functions at rest. The MB is then multiplied by an activity factor that reflects the level of physical activity:
Daily calorie requirement = basal metabolic rate (MB) x activity factor
Here are typical activity factors for different levels of activity:
- Sedentary lifestyle (little or no exercise): MB x 1.2
- Light activity (light exercise or physical activity 1-3 times a week): MB x 1375
- Moderately active (moderate exercise 3-5 times per week): MB x 1.55
- Very active (intense exercise 6-7 times a week): MB x 1725
- Extremely active (very intense exercise and hard physical work): MB x 1.9
It is important to note that this is only an approximate method and calorie requirements may vary. It’s also important to pay attention to the quality of the food you eat, prioritizing nutritious foods and avoiding excess empty calories from unhealthy sugars and fats. This is our selection of the top 10 summer staples.
Fresh fruits: Fresh fruits are an excellent source of natural energy due to the content of natural sugars, vitamins and minerals. Fruits like watermelon, melon, strawberries, cherries, and peach are refreshing and rich in water, which helps keep you well hydrated. In addition, they contain antioxidants that protect against oxidative stress and increase physical and mental performance.
Green leafy vegetables: Leafy greens like spinach, lettuce, kale, and chard are low in calories and rich in fiber, essential vitamins, and minerals. These foods help keep you feeling full by preventing excess calories from being consumed, and are an excellent source of iron and calcium, which are essential for energy production and strong bones.
Fish: Fish, especially varieties such as salmon, trout, and tuna, are rich in omega-3 fatty acids, high-quality protein, and B vitamins. These nutrients are essential for maintaining good brain function, regulating metabolism, and improving mood.
Nuts and seeds: Nuts and seeds such as walnuts, almonds, chia seeds, and pumpkin seeds are great sources of healthy fats, protein, and fiber. These foods provide a sustained release of energy and help you feel full, which prevents cravings for unhealthy foods.
Eggs: Eggs are a rich source of protein, vitamins B12 and D, and choline, an essential brain nutrient. Egg white also helps maintain muscle mass and regulate appetite, which contributes to proper body weight.
Greek Yogurt: Greek yogurt is an excellent source of protein and probiotics, which promote healthy digestion and improve nutrient absorption. You can pair Greek yogurt with fresh fruits and nuts for a delicious and energizing snack.
Quinoa: Quinoa is a source of complex carbohydrates and protein, and contains all the essential amino acids. This superfood helps keep your blood sugar levels stable and gives you long-lasting energy.
Water: Water is essential to maintain hydration in the summer and maintain optimal energy levels. Dehydration can often be mistaken for fatigue, so it’s important to drink enough water throughout the day.
Green tea: Green tea is a refreshing, antioxidant-rich drink that can improve alertness and concentration without adding extra calories.
Yam: Sweet potatoes are a healthier alternative to regular potatoes, as they have a lower glycemic index and are rich in fiber, vitamin A, and potassium. These nutrients help maintain a healthy metabolism and provide consistent energy throughout the day.
In summary, to keep energy levels high and prevent summer weight gain, it’s important to focus on a balanced diet that includes a variety of fresh fruits, vegetables, lean protein, healthy fats, and complex carbohydrates. In addition, keeping hydrated and exercising regularly will also contribute to better health and well-being during the summer season. Remember that it’s important to consult with a healthcare professional or nutritionist before making any major changes to your diet or lifestyle.