With summer comes long sunny days, meals on the terrace, aperitifs with friends… and false friends of the silhouette! While this season evokes lightness, it also hides eating habits that can derail weight loss goals. Nutritionist Raphaël Gruman lists the most common summer pitfalls and helps us avoid them.
Sweet drinks: freshness… but above all calories
When it’s hot, it’s hard to resist the call of a cold drink on the terrace. However, as Raphaël Gruman points out, “we always tend to have drinks that are a little sweeter, naturally flavored, or grenadines, mints in water…”he admits.
However, these syrups, sodas and industrial juices, even iced coffees consumed in quantity in the summer, are real sugar bombs. A glass of soda can contain up to 6 to 8 sugar cubes, without any satiating effect. And the hotter it is, the more we drink… and the more calories we consume without realizing it.
The alternative? “A carafe of water with infused fruit is natural and has no added sugar.” reports our expert.
Trendy fruit salads: too much sugar in disguise
They are invading Instagram: watermelon and burrata salads, melon and ham, poached nectarines with burrata… But, although these salads seem healthy and seasonal, they are often too sweet. “Watermelon is good, but it’s much sweeter than using tomatoes.” recalls Gruman.
A fruit like melon, for example, contains almost 10g of sugar per 100g, much more than a tomato. And when you add fried fruit with sugar, as in some trendy recipes, you double the dose. These dishes can quickly become the sweet equivalent of a dessert… without realizing it.
The simple trick? Replace sweet fruits with summer vegetables: tomatoes, cucumbers, grilled zucchini, etc.
Burrata: the hidden enemy of summer dishes
Burrata, the star of summer salads, is much more caloric than it seems. “Burrata is much fattier than mozzarella, because it is a mozzarella shell with cream inside.explains Raphaël Gurman.
Result: a whole burrata can exceed 300 to 400 kcal, compared to around 250 for a classic mozzarella. Combined with too much sweet fruit or oils, it can quickly turn a salad into a calorie bomb.
The right reflex: Opt for low-fat mozzarella or feta in small quantities.
Skipping lunch when it’s too hot: a counterproductive trap
With the heat, appetite can decrease during the day. Many then skip lunch, thinking of lightening their day. But for Raphaël Gruman, it is also a false good idea, “They will find themselves in the evening with a greater appetite and will compensate with slightly larger, more caloric meals.” This phenomenon often leads to cravings, fatty or sugary food choices, and more difficult digestion before bed. Additionally, eating late promotes fat storage overnight.
The good idea: Choose a light but balanced lunch (raw vegetables, lean proteins, vegetables).
The daily aperitif (and its snacks): the routine that derails efforts
Summer and vacations are also ideal for aperitifs. But be careful not to make it a systematic ritual. “There’s always an aperitif, a barbecue, something…”, notes the expert. And with them, come alcoholic drinks, notably rosé and beer, which are very high in calories.
“Rosé is a much sweeter wine than a white or red wine”warns our expert. As for beer and cocktails, they are at the top of the drinks richest in sugar and calories. Without forgetting chips, peanuts and other salty snacks…
The moderation tip: Limit alcohol to 2-3 times a week and prefer sparkling lemon water or a glass of light red wine.
Barbecues that are too rich: between fatty meats and excess fat
Sausages, merguez, chops… We often think that grilling is a healthier way to eat, but these barbecues are often much fattier than the meats consumed every day. “We eat more meat than vegetables at these times, which is necessarily fattier”recalls the nutritionist.
Added to this are sauces (mayonnaise, ketchup), bread, and sometimes excess starchy foods. A barbecue meal can easily exceed 1000 kcal without you noticing. And this type of meal is often repeated several times a week in the summer…
The healthy option : Choose turkey or fish skewers, grilled vegetables and homemade yogurt-based sauces.
Salads that are too salty: water retention threatens
Even salads, supposed to be slimming allies, can turn against you. “The saltier you eat, the more water you will retain, especially when it’s hot”warns Raphaël Gruman.
Feta, olives, raw ham, industrial sauces… Excess salt actually leads to increased water retention, especially in the event of a heatwave. This gives a feeling of swelling, heavy legs and can confuse the results on the scale.
Avoid: combine several salty ingredients in the same dish. Think about fresh herbs and spices to spice up your dishes.
In summary: summer can rhyme with pleasure AND balance
Summer should not be a season of frustration, but rather of conscious choices. By adopting simple alternatives and avoiding the most common mistakes, you can enjoy your meals while respecting your goals.
As Raphaël Gruman reminds us: “It’s not about depriving yourself, but being strategic and conscious of what you consume.”