Healthy Summer Diet Plan Tips: Get Fit, Glowing Skin, and Beat the Heat

Keep Cool in Summer Heat

Summer is a time for fun, relaxation, and spending time outdoors. But it can also be a time of discomfort, as the heat can take its toll on our bodies. One way to beat the heat and stay healthy during the summer is to follow a healthy diet. A healthy summer diet plan can help you lose weight, improve your skin, and keep your body cool.

Let’s have a walkthrough of what to consume and what foods to avoid and what to eat in summer to keep body cool and fit!

How to Get Fit for Summer

If you are wondering how to get fit for summer, remember that fitness is a combination of food and exercise.
Here are some simple ways to achieve your fitness goals this year:

  • Incorporate regular physical activity into your routine by engaging in activities like swimming, cycling, or outdoor sports to get fit and stay active during the summer in India.
  • Follow a balanced diet that includes plenty of fresh fruits, vegetables, whole grains, lean protein, and healthy fats to fuel your body and support your fitness goals.
  • Stay hydrated by drinking an adequate amount of water throughout the day, especially in the hot and humid Indian summer weather.
  • Prioritize quality sleep as it plays a crucial role in your overall health and fitness. According to a study, sleep deprivation may undermine weight loss efforts and result in weight gain. [Source]
  • Take advantage of the diverse Indian cuisine and explore traditional, nutrient-rich dishes that incorporate local ingredients, herbs, and spices known for their health benefits

What to Eat in Summer

Selection of healthy food including fruits, berries, nuts and seeds.

There are many foods that are good for you during the summer. These foods are typically low in calories and fat, and they are high in water and nutrients. Some of the best foods to include in your summer diet plan are:

1.Fruits and vegetables: Fruits and vegetables of summer in India are a great source of water, vitamins, and minerals. They are also low in calories and fat. Some of the best fruits and vegetables to eat in summer include:

  • Watermelon
  • Cantaloupe
  • Honeydew melon
  • Strawberries
  • Raspberries
  • Blueberries
  • Cherries
  • Tomatoes
  • Cucumbers
  • Lettuce
  • Spinach
  • Kale

2.Yogurt: Yogurt is a good source of protein and calcium. It is also a good source of probiotics, which are beneficial bacteria that can help improve gut health.

Legumes: Legumes are a good source of protein, fiber, and iron. They are also low in calories and fat. Some good examples of legumes include:

  • Beans
  • Lentils
  • Chickpeas
  • Peas

3.Whole grains: Whole grains are a good source of fiber, vitamins, and minerals. They are also low in calories and fat. Some good examples of whole grains include:

  • Brown rice
  • Quinoa
  • Oatmeal
  • Whole wheat bread
  • Whole wheat pasta

4.Lean protein: Lean protein is a good source of protein without a lot of fat. Some good examples of lean protein include:

  • Chicken breast
  • Fish
  • Turkey
  • Tofu

5.Healthy fats: Healthy fats are important for good health. They help to keep your skin healthy and they can also help you lose weight. Some good examples of healthy fats include:

  • Avocados
  • Nuts
  • Seeds
  • Olive oil

Glowing Skin Diet for an Indian Summer

In addition to staying hydrated and consuming a balanced diet, there are specific foods that can help you achieve glowing skin during the summer. An Indian diet is rich in various ingredients that offer numerous benefits for your skin. Here are some Indian diet suggestions for glowing skin:

  • Turmeric: Known for its anti-inflammatory properties, turmeric can help reduce acne and brighten the skin. It can be added to curries, smoothies, or consumed with warm milk.
  • Aloe Vera: Aloe vera gel can be used both internally and externally to improve skin health. It helps in soothing sunburns and nourishing the skin from within.
  • Coconut Water: There are several benefits of coconut water for skin. Apart from being a refreshing drink, coconut water is packed with electrolytes and antioxidants that hydrate the skin and promote a healthy glow.

Coconut water in a glass - Indian diet for glowing skin.

  • Cucumber: Cucumbers are hydrating and cooling, making them perfect for summer. They also contain silica, which helps in reducing dark circles and wrinkles.
  • Watermelon: With its high water content and abundance of vitamins A and C, watermelon keeps your skin moisturized, reduces inflammation, and promotes collagen production.
  • Mint: Mint leaves are known for their cooling properties. You can add them to your drinks or use them in face packs to soothe and rejuvenate the skin.
  • Tomatoes: Tomatoes are rich in lycopene, which protects the skin from UV damage and improves skin texture. Include them in salads or as a base for curries and sauces.
  • Oranges: Oranges are a rich source of vitamin C, which helps in collagen production and brightens the skin. They also hydrate and protect against sun damage.
  • Almonds: Almonds are packed with vitamin E, which nourishes the skin and protects it from free radicals. Soak them overnight and consume them as a snack or add them to your meals.
  • Spinach: Spinach is loaded with antioxidants, vitamins A and C, and iron, which help in maintaining healthy skin and preventing signs of aging.

Foods to Avoid in Summer

There are also some foods that you must steer clear off to avoid dehydration and unhealthy weight gain. These foods are typically high in calories, fat, and sugar. Some of the foods to avoid in summer include:

  • Fried foods
  • Fast food
  • Processed foods
  • Sugary drinks
  • Alcohol

Drinks in Summer for Weight Loss

There are also some drinks in summer for weight loss. These drinks are typically low in calories and fat, and they are high in water and nutrients. Some of the best drinks to drink in summer include:

    • Water: Water is essential for good health. It helps to keep your body hydrated and it can also help you lose weight.
    • Unsweetened tea: Unsweetened tea is a good source of antioxidants. It is also low in calories and fat.
    • Green juice: Green juice is a good source of vitamins, minerals, and antioxidants. It is also low in calories and fat.
    • Coconut water: Coconut water is a good source of electrolytes. It is also low in calories and fat. Apart from helping you lose weight, there are studies that reveal the several benefits of coconut water for skin that help you glow from the inside out! [Source]

Tips for a Healthy Summer Diet

Here are some tips for following a healthy summer diet:

  • Eat plenty of fruits and vegetables.
  • Choose lean protein sources.
  • Avoid fried foods, fast food, processed foods, sugary drinks, and alcohol.
  • Drink plenty of water and unsweetened beverages.
  • Make sure to get enough fiber.
  • Eat regular meals and snacks.
  • Listen to your body and don’t overeat.
  • Skip highly saturated Indian summer dishes.

Choose Healthy Foods And Stay Healthy All Year Long!

Following a healthy summer diet can help you lose weight, improve your skin, and keep your body cool. By eating plenty of fruits and vegetables, choosing lean protein sources, and avoiding unhealthy foods and drinks, you can stay healthy and happy all summer long.

Here’s a simple cucumber salad for weight loss inspiration!

Cucumber salad for weight loss

Fresh tomato, onion, spinach, lettuce and cucumber salad for weight loss.


  • 2 medium-sized cucumbers
  • 1 small red onion
  • 1 medium-sized tomato
  • 2 tablespoons of lemon juice
  • 1 tablespoon of extra-virgin olive oil
  • Freshly chopped cilantro or mint leaves (optional)
  • Salt and pepper to taste


  • Wash the cucumbers, tomato, and red onion thoroughly. Peel the cucumber if desired, or leave the skin on for added fiber.
  • Slice the cucumbers, tomato, and red onion into thin rounds or small cubes, depending on your preference.
  • In a bowl, combine the sliced vegetables and gently toss them together.
  • In a separate small bowl, whisk together the lemon juice, extra-virgin olive oil, salt, and pepper to make the dressing.
  • Pour the dressing over the cucumber mixture and toss until the vegetables are evenly coated.
  • Garnish with freshly chopped cilantro or mint leaves if desired.
  • Allow the flavors to blend by refrigerating the salad for at least 30 minutes before serving.

Zing Mode: Your Expert Guide to a Summer Diet

Maintaining a healthy diet during summer can be challenging, especially with our busy schedules. That’s where Zing Mode can help you reach your health goals. Zing Mode’s Diet Bistro offers expertly designed food subscription plans for diet food near you that are customizable to suit your needs.

Whether you’re looking for diet food near you in Hyderabad or diet food home delivery, Zing Mode has you covered. With a team of the best dieticians in Hyderabad, you can be assured of receiving personalized guidance and support throughout your journey. Enjoy delicious and healthy summer dishes in India. minus the guilt!

Zing Mode’s summer diet plans include a variety of healthy foods in Hyderabad. By subscribing to their services, you can enjoy the convenience of having healthy, customized meals delivered right to your doorstep, carefully designed by the best dieticians in Hyderabad.

Don’t let the summer heat dampen your health goals. Embrace a summer diet plan that keeps you fit, gives you glowing skin, and helps you beat the heat. With Zing Mode, you have the power to take charge of your health and enjoy the summer to the fullest with healthy food in Hyderabad!

Still confused about how to get fit for summer? Give us a ring and we will book an one-on-one consultation with our diet experts!