Contributed by: Healthians Team


Have you ever found summers as beautiful and fascinating as they look on bikini bodies and crystal clear ocean waters? 

Well, toning up your body is no easy feat but this task can be completed easily by incorporating some fresh and healthy foods into your diet.

You must have heard or read that abs are made in the kitchen.

You can hit the gym and do as many physical activities to lose weight but if your diet is not appropriate and you are consuming calories more than you burn, then you continue to struggle for the desired results.

Whether you want to hit the beach without getting tanned or want to look better in shorts and swimsuits, you don’t need to starve yourself on a wacky fad diet. Instead, inculcate the best and light-food choices in the summertime. 

Summer can be dry or humid which is why we need to put extra care to ourselves feel comfortable, soothing, and cool.   

It is also a season prone to infections due to heat, sunny days, skin tan, damage, and lower efficiencies due to exhaustion.

A German philosopher Ludwig Feuerbach once said “ We are what we eat”, so try eating light foods that are rich in fibres and help you to stay full for longer as well as give energy at intervals, as a result, loses your weight effectively.

There is no need to fill your plates with foods procuring high energy and calories instead, place the right foods in adequate amounts that give you proper nutrition and energy levels whenever needed by the body systems.

Below are some fat-burning food items one should follow this summer to lose weight in a short time:


A refreshing and edible fruit, watermelon contains 92% water in it. Watermelon is full of nutrients such as fibres, water, vitamins A, B, and C, amino acids, lycopene, and antioxidants that help you in keeping satiated and hydrated.

This fruit is also low in calories and thus acts as a good source of burning fat.

Green tea

We all wish to drink something icy in summer whether it is water, soft drinks, tea, or any other food items.

Green tea is a proven fat loss remedy as it improves metabolism.

You can make iced green tea along with lemon and mint in summer to enhance the flavour while getting rid of the exhaustion of the sunny days. 

Leafy greens

Leafy green vegetables such as lettuce, kale, broccoli, cauliflower, and cabbage are nutrient-packed foods that are water-rich and low in calories.

This is the perfect combination for you this summer to be added to your weight loss diet.

Grilled kebabs

Fish, chicken, poultry, lamb, and beef contain lean proteins and are loaded with amino acids that help maintain lean muscle mass and thereby reduce body fat.


Pear is the most in-demand fruit in all seasons and is packed with pectin, a fibre responsible for reducing body fat.

Also, it has 30% more potassium than an apple which boosts energy and keeps your body fit and hydrated for a long time.


Do you have a sweet tooth? Get excited because you have pineapple on your plate that is rich in vitamin C and potassium.

Moreover, it is a good source of bromelain (an anti-inflammatory component).

Not only it is able to overcome your sugar cravings in less time but also aids in reducing body fat efficiently.


It is a juicy melon that has a high demand in summer. Cantaloupe can be eaten as a filling fruit that gives energy and nutrients, at the same time, makes your abdomen feel full for hours and hence, reduces weight.

In addition to that, it also contains Vitamin A that cleans arteries as well as is good for eye health.


One of the best salad staples that burn calories faster, Zucchini is packed with vitamins especially vitamin B and essential nutrients that help maintain good blood levels as well as provide instant energy during fatigue.


A famous dairy product and your best partner in summer. Yoghurt is filled with friendly bacteria, calcium, and proteins that enhance our immune system.

Probiotics improve metabolism and excrete toxins from the body and thereby reducing body fat.

Citrus fruits

Vitamin C is a good antioxidant and helps in losing extra body fat. Citrus fruits are the most effective and healthy fruits that are high in water content and fibres. This vitamin-rich diet helps the body to absorb essential nutrients.

Red pepper

An excellent source of vitamin C than citrus fruits, red peppers are great antioxidants that fight against obesity-causing factors.


A superfood that has several health benefits in addition to weight loss. It is also helpful in maintaining balanced blood pressure and increasing blood flow.

Its high-fibre content keeps you full for hours. Moreover, it contains betaine, a substance that is responsible for mutating fat genes.

Final thoughts

There is definitely no better time or season than the summer to hit the beaches, go to BBQs, and plan outings with your near and dear ones. 

At the same time, it is also important to eat high-nutrient foods to help you stay on track with your health and physical fitness goals.

Just because it is summer does not mean you can slack on your diet and physical activity.

Health and well-being is a lifelong journey, and not something you drop in on as per your convenience or mood.

As we know, we have a limited time, so don’t waste time thinking or living someone else’s life.

Stop talking or reading about all, in fact, start doing and implementing all these healthy diets.

Don’t wait for the magic to happen! Indulge yourself in some healthy eating habits in this summer heat to cope and energize yourself throughout the day.

In association with a diet plan, you can also opt for frequent health screening tests to keep track of your physical fitness and necessary vitals as well as incorporate some preventative measures to improve your quality of life.

Book The Full Body Health Checkup Today!