Diet

Diet that will help you get the perfect tan

You’ve already started the bathrooms and what you’re constantly thinking about is the holidays that are finally approaching. You follow the advice of the experts while you are at the beach and wear sunscreen with a high index. But at the same time you want to get the perfect tan. And yet there is a way and it has to do with proper nutrition and diet.

THE Georgia Kapoli, Clinical Dietitian – Nutritionist, MSc explains everything you need to do to get a tanned but healthy look and at the same time keep your figure in the best possible condition.

A strong ally for a safe tan is a diet rich in antioxidants, which have the ability to remove free radicals from the body and enhance skin regeneration.

Specifically:

  • Vitamin A (beta-carotene) helps skin elasticity. The lack of this particular vitamin causes dry skin and skin irritation.
    Foods rich in vitamin A: liver, egg yolk, spinach, tomato, potato, carrot, broccoli, melon.
  • Vitamins of the B complex are also a valuable ally in healthy tanning. which help to balance the sebum, as well as lubricate the skin. In particular, vitamin B5 provides the body with hydration and withstands heat. Important sources of bgroup B vitamins are: nuts, poultry, fish, eggs, vegetables, yogurt, pasta, grains.
  • In addition, Vitamin C contributes to the maintenance of firmness and collagen of the skin, while at the same time contributing to the rapid healing of burns caused by the sun.
    Foods rich in vitamin C are: oranges, tangerines, lemons, strawberries, peppers, broccoli, spinach.
  • Eating foods rich in vitamin E enhances tanning as it prevents skin aging. Conversely, the lack of vitamin E causes skin dehydration, dryness and stretch marks, which increase the risk of skin cancer. Foods rich in vitamin E: salmon, legumes, olive oil, sesame oil, almonds.
  • In addition, trace elements that help with tanning are zinc and selenium, since dthey preserve the skin’s collagen and elastin, while at the same time reducing the damaging effect of UV radiation on the skin. Their lack carries the risk of skin cancer. Foods rich in selenium and zinc are: prawns, mussels, octopus, chicken, cashews, rice and walnuts.
See also  Spring fruits and vegetables that help you lose weight

End, throughout the sunbathing period, we should make sure that our skin is properly hydrated, since in the event that the intake of fluids is not what is indicated, the body temperature rises dramatically and the risk of skin burns increases.

The basic guidelines for proper hydration are summarized below:

• Daily consumption of 8-12 glasses of liquids (water, juices, semi-skimmed milk, tea).
• Avoiding alcoholic beverages.
• Consuming foods rich in water such as watermelon, cantaloupe, carrots, lettuce, tomato, broccoli, apples, oranges, grapefruit and yogurt!
• Consuming salty snacks, so as to replace electrolyte losses through sweat.
• Avoiding foods rich in fat (sweets, red meats, sauces, fried foods), since they increase heat production during their metabolism.

The diet that will help you

Day 1

BREAKFAST: 1 glass of milk 1.5% & 4 tbsp. Cereal flakes with whole grain wheat and oats, 1 kg. sunflower seed, instant coffee

INTERMEDIATE: 1 peach & 3 walnuts &1 fl. Green tea

NOON: Beans & 1 portion of cheese & 4-6 olives

AFTERNOON: Smoothie with coconut drink, melon & 2 oat patties

NIGHT: Tuna in oil or water & arugula-cucumber salad – cherry tomatoes

2nd Day

BREAKFAST: 1 glass of juice & 1 toast with bread enriched with vitamins and minerals & cheese Instant coffee

INTERMEDIATE: 1 slice of watermelon & 10 unsalted almonds

NOON: 1 serving of turkey burgers, roasted peppers, sweet potato chips

AFTERNOON: 1 yogurt with cinnamon & 10 cherries

NIGHT: 1 boiled egg & salad with green vegetables & light Cretan graviera

3rd Day

BREAKFAST: 1 glass of juice & 1 whole wheat and oat cereal bar, instant coffee

See also  Diet to reduce cellulite and lose weight just before the holidays

INTERMEDIATE: 6-8 unsalted almonds & 1 slice of melon

NOON: 1 portion Boiled fish & Boiled carrots & Boiled celery & 1 medium boiled potato

AFTERNOON: 1 fl. Kozani yolk drink & 2 sugar-free digestive biscuits

NIGHT: 1 toast with wholemeal bread & cheese, cherry tomatoes, carrot, parsley, cucumber

4th Day

BREAKFAST: 2 rice wafers & 1 tbsp. peanut butter & banana, instant coffee

INTERMEDIATE: 6 walnuts & 1 nectarine

NOON: Cold salad with lentils, cherry tomatoes, avocado, tuna

AFTERNOON: Mousse with cocoa, yogurt, avocado, cinnamon, honey

NIGHT: Omelet with vegetables & mushrooms & arugula salad – cherry tomatoes – cucumber

5th Day

BREAKFAST: 1 glass of milk & 4 tbsp. Cereal flakes with whole grain wheat and oats, 1 kg. pumpkin seed Instant coffee

INTERMEDIATE: 1 slice of melon & 3-4 walnuts

NOON: 1 portion of fried octopus with whole grain barley & salad greens

AFTERNOON: 50g dark chocolate & 1 fl. Kozani yolk drink

NIGHT: 2 chicken straw skewers & country salad

6th Day

BREAKFAST: 1 toast with wholemeal bread & cheese, tomato, avocado, instant coffee

INTERMEDIATE: 1 slice of watermelon & 10 unsalted almonds

NOON: 1 portion of grilled chicken, 3-4 olives & beetroot salad & 1 slice of multigrain bread

AFTERNOON: Smoothie with coconut drink, peach, cinnamon, 2 pti-ber cookies with oats

NIGHT: green salad with avocado & smoked salmon

7th Day

BREAKFAST: Grapefruit juice & 2 rice wafers, 1 boiled egg, instant coffee

INTERMEDIATE: 1 banana & 1 fl. Kozani yolk drink

NOON: 1 portion Roasted beef with lemon, quinoa, 3-4 olives & arugula-cherry tomatoes-cucumber salad

AFTERNOON: Mousse with cocoa, yogurt, avocado, cinnamon, honey

NIGHT: Cold tomato soup & 1 boiled egg

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button