We all tend to lose more weight during summers as heat makes us eat less and sweat more, thus helping us burn more calories and lose fat.

This plan is easy and hassle-free and everyone including working people can follow it.

It is dairy-free which makes it safe for those with PCOS and PCOD. This diet can also be followed by a vegan.

So let’s get started with a summer tagline which will help you lose up to 7 to 10 kilos in 10 days.

Start your day with a bowl of oatmeal:

protein oatmeal

The recipe is quite simple!!

Turn on the heat and then in a pan take 1/2 cup of oats, vegetarians do not have many options to add protein to their diet so in this oats meal I’m adding 1/2 scoop of plant protein powder.

Protein powder:

The protein powder used is organic plant protein. Half scoop of it will provide us with 15 grams of complete plant protein and 0 grams of sugar. It is a blend of organic pea protein, organic brown rice protein, and organic quinoa. It is soy free, gluten-free, non-GMO (Genetically Modified Organism), lactose-free and comes with no trans fats and preservatives.

This protein powder is plant-based so even weakens can have this. Also, it is easy to digest and is cholesterol free. Adding more protein to your diet is an easiest and most effective way to lose weight as a body uses more calories to metabolize protein compared to fats or carbs. As it is unflavored you can also add this protein powder to make smoothies, vegetables, salads, and soups.

The protein powder, it is somewhat off-white light brown in color, the taste is nutty and earthy due to the presence of brown rice protein and quinoa. Half scoop of it will keep us full for a long time and reduce your appetite and cravings. Plus it’s a fact that the more protein you eat the less belly fat you have so consider adding this protein powder for an effective weight loss.

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Next, add 1/2 teaspoon of milled flax seeds it is good for weight loss as it is a source of fiber and omega-3 fatty acids and prevents constipation.

Now mix all well then add 1 cup of water. You can add some more if you wish to have a thinner consistency. Let it come to a boil and then shift the gas to low and let oats simmer for a minute. Now you can go ahead and add sweetener.

I suggest diabetics and vegan add maple syrup whereas the rest can use a good quality, honey.

Shift oatmeal to a bowl and top it with some fresh fruits like strawberries, apple, etc. or chopped nuts and now a high-protein breakfast is ready. Eating this will result in a higher reduction in BMI, more weight loss and a greater reduction in belly circumference.

Now for lunch:

I have a very easy salad recipe which you would be able to carry to your offices when it is best for summers, as a half cucumber in it to beat the heat!!

To make salad use point black beans. You can also use white chickpeas, brown chickpeas, whole green lentils, also known as green wonton or mung bean. If you’re buying a canned variant then go for a no salt or low sodium variant. Black beans are very high in fiber, iron, calcium, and protein. These are low in fat and keep your blood sugar stable.

To make the salad take 1 cup of boiled beans and 1 cup of cucumber pieces. Remember the number of beans and cucumber needs to be the same. Next add salt, a dash of black pepper and freshly chopped coriander leaves. Cilantro is great for digestion and is high in iron it also detoxes our body.

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Now add some lemon juice and give a good mix. Shift it to a bowl or a container and our lunch is ready. This will keep you full and hydrated for a long time you can also make this in bulk and keep it in the fridge for a day or two have.

The salad with a cup of green tea for the evening:

The salad with a cup of green tea

A fresh fruit salad, it is summer friendly and mango lovers are going to like it.

The first step is to soak 1/2 teaspoon of basil seeds in water basin seeds or subs are reduce, body heat control, blood sugar levels are high in protein and help in weight loss. They also relieve constipation and bloating by the time they absorb water and swell.

Take a mixing bowl and add one cup each of watermelon and mango cubes. Instead of watermelon, you can use any other variant of melon like musk melon, etc. Melons are naturally low in fat and very high in water content. They are low in calories and help in weight loss. They are high in vitamin C and help in belly fat reduction.

You can also choose any variant of mango/. They’re high in fiber and increase the feeling of fullness, also have a slimming mango drink. Add some mint leaves, these go filled with mango and melons. Mint gives cooling effect and freshness to our body and helps indigestion, bloating and gas issues.

Now add 2 tablespoons of basil seeds and mix well.

Transfer to a plate. If you wish to add some sweetness then drizzle some honey or maple syrup in the end. Add the leftover basil seeds few more mint leaves and enjoy the summer fruit plate.

Now for dinner:

boiled brown rice

Have green rice!! To make this take a pan turn on the heat and then add 1 TSP of extra virgin olive oil now I add some finely chopped ginger and garlic.

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Once they turn light brown, add finely chopped French beans. Take around 15 green beans sautee them for three to four minutes and then add one cup of boiled brown rice.

Always prefer taking brown rice over white rice as it has more resistant starch than white rice. This starch boosts our metabolism and burns fat plus it is heavy more filling and low in calories. Mix them well and let them fry for 1 to 2 minutes. Add salt as per taste and some crushed black pepper.

Next, add finely chopped coriander and mint leaves. Add as much as you like now mix on well and our green rice is ready with a cup of green tea. This dinner recipe is filling help with digestion, and keep you cool for a long time.

Few points you should remember are:

If you’re hungry in between the meals then have cucumbers or apples and nothing else. Half the Flat Belly Diet ring or fat melted. Drink water throughout the day for a visible inch loss.

Follow this plan for 10 days for effective results in a thousand fifteen minutes of fast Walker.

Do cardio to keep your metabolism high the plan is safer on the beat a diabetic vegan, thyroid, PCOS or PC or the patient.

Diabetics and vegans should opt for maple syrup instead of honey and in case of thyroid, I suggest using gluten-free oats.