Diet with fruits and vegetables to lose weight

The holidays are approaching and you are already thinking about the relaxing moments on the beach with your favorite book in hand, cocktails at the beach bar but also the delicious, traditional recipes you want to try. If again trying to lose weight you should faithfully follow the advice as well as the diet recommended by Georgia Kapoli, Clinical Dietitian-Nutritionist.

Whether you’re hitting the beach, tanning by the pool, or just trying to look and feel your best this summer, it is important to include fresh, seasonal fruits and vegetables in your diet. With all that sunshine comes foods that are packed with antioxidants, nutrients and water to hydrate you.

Although eating certain foods may not automatically cause weight loss, replacing high-calorie foods with fewer calories can help you burn more calories of what you consume – the key to losing extra weight.


  • Red fruits: Whichever type you prefer – blueberries, blackberries, blackberries or strawberries – these summer fruits contain many important nutrients and are low in calories. Berries are high in fiber (one cup of raspberries has 8 grams of dietary fiber, which is almost a third of the recommended intake for women and 20% of the amount men need per day), which helps you feel full for longer and reduces the temptation to snack between meals. Berries are also rich in antioxidants and B and C vitamins.
  • The peaches they are one of the best summer fruits and are great if you are craving something sweet. A medium peach contains 39 calories and is rich in potassium and vitamin C, helping to fight cellulite and fluid retention. The antioxidant beta-carotene gives peaches their bright orange color and helps with tanning.
  • THE pineapple it is a good source of bromelain, a compound that exhibits anti-inflammatory properties in the body, improving fat distribution in the body.
  • The 90% of watermelon it consists of water, while its sugar content amounts to only 5%.In addition, watermelon is rich in vitamins A, B6, B1, C, lycopene, beta-carotene, potassium, magnesium and soluble fiber. Its sugar and calorie content is low (1 cup of watermelon tea contains only 40 calories), while it does not contain any fat or cholesterol.
  • The cucumbers they are just what we need in the heat of summer, thanks to their high water content. With only 16 calories per cup (150g) sliced ​​cucumbers are delicious in smoothies and salads.
  • Peppers: having only 37 calories, 1 gram of protein, and 2 ½ grams of fiber regulate appetite and fight constipation.
  • Tomatoes: A medium tomato contains just 32 calories with 2 grams of fiber. They are a good source of vitamins and minerals, including vitamin C, potassium and lycopene, an antioxidant that helps protect against sun damage.
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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


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


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

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


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

INTERMEDIATE: 6 walnuts & 1 peach

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


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

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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


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


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

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