Be mindful of your diet in increasing temperatures

Dietitian Gizem Şimşek Aktaş, stating that dietary habits change with excessive heat, mentioned that fruits, which are preferred as main meals during the summer months, should be consumed as snacks, and emphasized that in order to control appetite and lose weight, cacık (Turkish yogurt and cucumber dip) must be added to main meals.

Dietitian Aktaş, expressing that dietary habits change as temperatures rise, stated that fruit consumption increases for refreshment and light meals, but pointed out that the beneficial fruit intake should not exceed one portion in terms of both calories and blood sugar elevation, saying, ‘Since eating a portion of fruit instead of a main meal will not be limited to just one portion, we should consume fruits as snacks instead of main meals. This way, we will both control our appetite and receive a balanced calorie intake.’

Mentioning that watermelon is especially preferred in evening meals, Aktaş pointed out that although 90% of watermelon is water, the remaining part contains sugar, and excessive consumption can lead to increases in blood sugar and weight gain, emphasizing the need for controlled portions.

‘Be sure to add cacık to your main meals’

Dietitian Gizem Şimşek Aktaş stressed the importance of having cacık on the table in summer months for appetite and weight control, saying, ‘Be sure to add cacık to your main meals. The nutrients in cacık are especially important for those who want to lose weight. Yogurt is very beneficial, especially for those complaining about the abdominal region. In addition, research has shown that those who do not eat yogurt in evening meals lose weight less, while those who eat it lose more weight. Therefore, yogurt is extremely important for us. It contains protein, calcium, phosphorus, and vitamin B12. These are helpful in weight loss, and we highly recommend it.’

‘Speed up your metabolism and increase fat burning’

Emphasizing that cacık can be enriched with different spices and can even be eaten as a main meal alone, Aktaş said, ‘Of course, we can enrich it with spices like mint and dill. Additionally, we can turn cacık into a balanced and light dinner by adding purslane and a little walnut. It can be a nice meal for those who want to lose weight or maintain their weight. Here’s a little tip for you; by adding red pepper flakes to your cacık, you can speed up your metabolism and increase fat burning.’

Nutritional recommendation

Aktaş recommended opting for light foods on the table as temperatures rise, emphasizing the importance of not gaining weight and healthy eating habits, and said:

‘In the mornings, it is beneficial to start with a quality protein, such as eating an egg. But in the summer, most people are hesitant to eat eggs. Instead, they can opt for cottage cheese similar to eggs, or they can consume a slice of cheese, tomato, cucumber confidently. They can also take olives or walnuts, which are beneficial sources of fat. On average, they can consume one or two slices of whole wheat bread. For lunch, they can have a light vegetable dish, a bowl of cacık, and one or two slices of bread, depending on the person, in a light manner. Occasionally, a portion of fruit, along with 2-3 walnuts, 10-15 almonds or hazelnuts can be eaten. For dinner, they can consume 100-150 grams of grilled meat and fat-free salad.’

Dietitian Aktaş stated that with hot weather, the body needs more water and emphasized that 2.5-3 liters of water must be consumed daily.