Summer Diet to lose weight

healthy foods for summer weight loss

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Summer Diet to lose weight

The best summer foods to eat if you are trying to lose weight

Do you find yourself googling “how to lose weight in summer fast?” Well, we can all change our summer diet to lose weight, but that doesn’t mean depriving ourselves. It can be easier to lose a few pounds in summer as with warmer temperatures, we tend to drift away from our warm and hearty autumn/winter meals. We can stick to lighter foods and did you know the heat actually reduces our appetite? Let’s talk about the ideal summer healthy diet, which is good for our bodies and for our scales too! 

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Summer foods for weight loss: 


Fruit – best fruit for weight loss

Did you know that 67% of Irish people do not get their 5-a-day. While it’s important to have enough fruit all year round, many find it easier to consume fruit in the warmer months. Why? Fruit is refreshing, hydrating and may cool us down. Fruit is also great for losing weight! 

The high fibre content keeps us full for longer and they tend to be low in calories. Their sweetness can even help cope with unwanted sugar cravings. They are the perfect summer weight loss diet food. Let’s discuss some! 

fruit for summer weight loss

Melons – best foods to eat when trying to lose weight 

Melons are great for summer. They are low in calories, nutritious and have a high water content.  They are also a great replacement for sugary sweets. Be sure to have a melon in the fridge for when your sweet tooth surfaces! 

It is good to note that honeydew and cantaloupe have the most fibre, while watermelon has a little less.

Besides the weight loss, melons are the perfect fruit for your summer diet – cool slices of melon are the perfect sunny day treat – and with high water and electrolytes, they will keep you hydrated in the heat. 

Mango – healthy weight loss foods 

Mangoes are nutritious and can have good health benefits. They have a high iron content and they are also high in vitamins A and C which help build the immune system. 

Research suggests that compounds in mangos can help suppress fat cells and fat-related genes, helping weight control. Mangos are also high in dietary fibre, which as my members know, is  also linked to improved weight loss.

They are regularly recommended as a great summer fruit. However it is good to note that they are not “cooling fruits” and actually cause a slight increase in body temperature, so avoid on a hot day! 

Want some summer weight loss tips? Click here! 

Berries – foods to eat when you want to lose weight 

Berries are a great weight loss food. They are nutritious, sweet, full of antioxidants and they have the lowest GI Index of all the fruits. Strawberries, blueberries, and raspberries are also known to increase the blood flow throughout the body, which is great for the skin. 

What about the weight loss properties? Well due to their high fibre content they can boost metabolism. In fact, a study showed  that those who eat a lot of berries were less likely to gain weight during the 24-year research period and that berry intake was connected to storing less belly fat! 

berries for summer weight loss , foods for summer weight loss

Apples for weight loss

Apples are another high fibre and high in water option. In fact, a medium apple contains up to 86% water. 

Orange – perfect for your summer body diet 

Did you know that oranges are twice as filling as a muesli bar? Their high fibre content is a great way to stay full in between meals making them a fantastic weight loss food. What better summer snack than a cool juicy orange? 

Are you going to increase your fruit intake?

Increasing fruit intake can be a great way to help us reach our weight loss goal. Remember, it is much better to eat whole fruits so do stick to that instead of juicing.

Please note: if you wish to consume fruit to help with weight loss, you should do so as part of a balanced diet and a healthy lifestyle. 


Vegetables for summer weight loss 

vegetables and salad

Similar to fruits, a diet high in vegetables is not only good for our weight loss, but is good for our over all health. People struggle to take in enough vegetables but with a summer diet, you may find this easier! 

Salads – the perfect summer meal for weight loss 

In the summer we want to eat lighter foods and avoid warm stodgy foods which will only heat us up more. This is where salads come in. They are the perfect light meal, filled with a variety of low calorie veggies. 

Make sure to include some high protein and fibre too to ward off any unnecessary cravings. Try incorporating chick peas, beans or something similar!

Cucumber for weight loss 

Cucumber is a year round popular weight loss food, and summer is no different. Cucumber is great for summer as it is 96% water – so it is great for staying hydrated and is also high in fibre with minimal calories. 


Tomatoes are a fantastic summer fruit with 2g fibre in just 1 medium tomato! 

Are you going to incorporate more vegetables to your diet? 

To be honest, all vegetables are good when changing to a healthy diet so make sure to pack colour into your salads, or grill up a variety of veggies! 

What food is in season now in Ireland

Summer foods in Ireland:

What fruit is in season in Ireland in summer:

  • Strawberries – From May 
  • Blackcurrants – From June
  • Gooseberries
  • Rasberries
  • Blackberries – From July
  • Blueberries 

What vegetables are in season in Ireland in summer:

  • Asparagus
  • Aubergine
  • Beetroot
  • Broccoli (green)
  • Cabbage
  • Cauliflower
  • Cucumber
  • Lettuce 
  • Mushrooms
  • New season potatoes
  • Peppers
  • Shallots
  • Spinach
  • Spring onions
  • Tomatoes
Do you want to incorporate some light exercise but don't like workouts? Check out this post on walking for weight loss, perfect to lose some pounds this summer! 

Does drinking water help you lose weight? Summer Weight Loss Tips 

It is important to drink enough water all year round as staying hydrated is crucial to our over all health  – but particularly in summer when the temperatures are warmer. 

Water is helpful for weight loss in the following ways:

  • It can help you stay full between meals
  • It has zero calories 
  • Studies show it may increase calorie burning 
  • It moves waste through the body keeping bloating down

Losing weight with WeightMatters
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I hope this Summer Diet to lose weight post is helpful to you! The truth is, if you find yourself googling “How to lose weight in summer fast” this may not be the healthiest or most sustainable way of losing weight. At WeightMatters, I help my members take on a healthier lifestyle and help to deal with mental health too. This always leads to weight loss. Do you want to learn more? Check out this page!



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