By Dt. Shreya Oza | Dietitian in Ahmedabad
Summer is here! 🌞 As temperatures rise, it's the perfect time to refresh your eating habits and focus on healthy weight loss and glowing skin. As a practicing dietitian in Ahmedabad, I, Dt. Shreya Oza, believe in simple, sustainable Indian diets that match our climate and lifestyle.
Here’s your ultimate Indian Summer Diet Plan for 2025 — backed by the latest trends and science!
🌿 Why Your Diet Needs to Change in Summer
During summer, your body naturally demands:
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More hydration
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Lighter meals
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High antioxidant foods to protect skin from sun damage
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Cooling foods to prevent heat strokes and acidity
By adjusting your diet, you can lose weight faster, get clearer skin, and feel more energetic.
🍉 1. Focus on Water-Rich Foods
Keyword: Indian summer diet for weight loss
Include:
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Watermelon, muskmelon, oranges
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Cucumber, bottle gourd (lauki), ash gourd
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Coconut water, lemon water
Tip: Start your morning with a glass of jeera water (cumin water) to boost metabolism and reduce bloating.
🥗 2. Eat Seasonal, Local Vegetables
Seasonal veggies like:
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Tinda (Indian squash)
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Bhindi (ladyfinger)
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Turai (ridge gourd)
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Kakdi (summer cucumber)
Try light sabzis cooked with minimal oil, or salads tossed with lemon and rock salt.
🥛 3. Choose Cooling Beverages over Sugary Drinks
Skip colas and packed juices!
Instead, drink:
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Buttermilk (chaas) with roasted cumin
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Aam panna (raw mango drink)
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Sattu drink (rich in proteins and cooling)
Pro Tip: Always carry a bottle of infused water (mint + cucumber) if you are stepping out in Ahmedabad’s heat.
🥜 4. Light Protein Sources
Heavy dals and rajma-chhole can feel too much in summer.
Instead, opt for:
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Moong dal
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Sprouts
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Sattu
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Greek yogurt
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Paneer (small portions)
Protein is essential for fat loss and skin repair!
🍚 5. Choose Wisely: Grains and Carbs
Prefer lighter grains like:
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Sama rice (barnyard millet)
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Poha
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Dalia (broken wheat)
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Jowar (sorghum)
Limit heavy wheat rotis or polished white rice if you are aiming for weight loss.
🌸 6. Skin Glow Diet Tips for Summer
Indian foods for glowing skin naturally
Eat:
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Pomegranate (rich in antioxidants)
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Tomatoes (rich in lycopene)
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Almonds and walnuts (vitamin E boost)
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Aloe vera juice (hydration and healing)
Bonus Tip: Add chia seeds soaked in water every morning for hydration and glowing skin.
🚫 Foods to Avoid in Indian Summer:
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Deep-fried snacks
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Excessive tea/coffee
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Excess spices
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Red meat (heats up body)
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Excess sugar and bakery products
📋 Sample Indian Summer Diet Plan (Vegetarian)
| Meal | What to Eat |
|---|---|
| Morning | Jeera water + soaked almonds |
| Breakfast | Watermelon + Moong dal chilla |
| Mid-morning | Coconut water + 1 fruit |
| Lunch | Tinda sabzi + Jowar roti + Cucumber salad |
| Snack | Buttermilk + Handful sprouts chaat |
| Dinner | Vegetable dalia + Tomato cucumber salad |
| Before Bed | Soaked chia seeds water |
🌟 Final Thoughts
Summer is a golden opportunity to reset your health!
Eating smartly can help you lose weight, boost your skin’s natural glow, and feel light and happy even on the hottest days.
At Dt. Shreya Oza Diet Clinic, Ahmedabad, we design personalized Indian diet plans based on your body type, skin goals, and health needs.
Ready to glow this summer? Book your consultation now! 🌼 Contact on +91 9687563126
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