When it is 30 ° C outside, we gladly open the fridge than the oven. Even reheating a dish becomes too much. In summer, cooking often passes lastbehind the need for freshness, speed … and desire for nothing.
How to lose weight without cooking when it’s too hot
Not cooking does not mean not preparing anything. The objective is to compose complete, balanced meals, but 100 % without cookingbased on fresh foods or ready to consume intelligently.
The key is based on three simple principles:
- Make on raw or already cooked foods (but cold): fruits, vegetables, legumes, natural canned cans, smoked fish …
- Combine fibers, proteins and good fat In each meal to avoid cravings.
- Drink a lotbut avoid sugary drinks that slow down weight loss.
This allows you to keep a full, fresh, effortless diet without oven or stove. To avoid errors of proportions, you can also use a calorie tracking applicationjust enough time to find the right bearings.
Foods to favor to slim down without cooking
No need to prepare sophisticated compound salads or complicate your meals. Here are the practical foods Always have on hand when you want to lose weight without cooking:
- Raw vegetables : cherry tomatoes, grated carrots, cucumbers, radishes, young shoots, vacuum beets
- Proteins ready to consume : chicken/ham white in slices, canned tuna without oil, smoked salmon, smoked or marinated tofu, dice emmental, skyr
- Jar or vacuum legumes : lentils, chickpeas, red beans (rinsed, cold)
- Related fresh fruit : watermelon, melon, fishing, apple, banana, red fruits
- Good fat : avocado, houmous, squash seeds, natural oilseeds, drizzle of olive oil
- Cereal products : wholemeal bread, buckwheat pancakes, rye sandwiches, full wheat wraps
The idea is not to mix everything, but to dig into these families to compose a quick, balanced meal, and adapted to your needs. A large salad + a source of protein + a fruit is often enough to hold without hunger until evening.
How much can we lose without cooking?
What often makes the summer grow is not the meals in themselves, but the foods that we catch without thinking about it: industrial sandwiches, ready-made salads, ready-made sauces, sugary drinks, repeated ice cream. By replacing them with raw or little processed products, the sugar, salt and the fat added naturally.
By eating fresh, balanced, and without too much industrial transformation, you can lose about 1 to 2 kilos every two weeks. The loss can even be faster in the first weeks if you go from a very transformed diet to simple, raw and cold meals. This rhythm, modest but regular, can allow up to 6 to 8 kilos lost over the two summer months, simply by changing its habits – without cooking, and with a minimum of organization.
Type menus without cooking to lose weight
In order not to go around in circles, it is useful to have a few examples of easy menus that change simple mozzarelies. Here are ideas applicable at home, picnic or office:
- Express lunch : wrap with houmous, grated carrots, cold chicken + apple + almond handle
- Freshness salad : young shoots, cherry tomatoes, cucumber, tuna, canned corn + dread of olive oil
- Light dinner tray : dice emmental, radish, avocado, wholemeal bread, houmous + natural skyr + red fruits
- Office bento : dissected shrimps, lightened colaeslaw salad, slice of rye bread, tzatziki + tartade + sugar -free compote
- Mediterranean plate : tabbouleh, tzatziki, slices of white ham or chicken, cherry tomatoes + peach
- Complete salty snack : wholemeal bread, black tapenade, sliced avocado, emmental + a handful of raisins
Tip: In summer, the body is often less hungry. Better to distribute food sockets in 3 light meals + 1 or 2 snacks (almonds, fruit, plain yogurt), rather than driving in the evening. And above all: you don’t jump a meal.
