When the hot we tend to eat less. In fact, in the summer our body needs less energy to burn than in the cold months of the year (the calories consumed help to regulate the body temperature and mitigate the cold).
For many athletes, this reduction in appetite translates into weight loss. Not always positive aspect, why the slimming it is not limited only to liquid and to subcutaneous fat. It also affects i muscles.
How to behave then? Here are our tips.
Index
Four tricks to stimulate your appetite
- In the summer try to eat meals in cool or air-conditioned environments, with temperatures between 18 ° and 22 °. The coolness will help increase the sense of hunger.
- Avoid consuming liquid during or just before the main meals. It is well known that this practice promotes the sensation of gastric fullness, reducing appetite.
- Make the dishes appealing, paying attention to the visual impact and the combination of food. In this, follow the example of the Japanese, who have learned to eat with both senses: the eyes and the mouth.
- Add spices to your meals which boast an appetite stimulating action. Among these are: mint, ginger, cinnamon and coriander.
How to preserve muscle mass in the summer
- When you have little hunger, consider gods liquid meals instead of solid foods. A good protein shake fresh is in fact able to offer the same caloric and nutritional values, but in a form that is easier to digest. It can be prepared for example with: bananas, avocado, sesame and flax seeds, milk (or vegetable milk), cocoa powdered bitters and a measuring spoon of protein.
- It may seem strange, but to preserve the muscles it is better do not overdo the consumption of vegetables and fibers in summer. This is because these are foods that, for the same volume, have a smaller amount of calories. They also induce satiety and fullness. Among them, those with the highest satiety index they are: courgettes, cucumbers, melons and watermelons. All foods that should therefore be consumed sparingly, because they contain a high percentage of water and fibres.