General tips:

• Increase fluid intake, atleast 4-5 liters/day.
• Have more of uncooked food.
• Splurge on aloe vera juice, coconut water, lemonade, Jeera water, Green tea, Barley water.
• Incorporate water rich fruits & vegetables in this weather like melons, watermelon, oranges, kiwis, apples, green apples.
• The vegetable one must not miss in this weather is onion, as it has good properties to prevent heat stroke & hot thrush. Eating raw onions with food as salad can be really beneficial to prevent heat stroke
• Try & remain salt free throughout the day or specially avoid salt after 6 pm.

5 Day Diet:

It goes like being majorly on detox foods which include fruits, vegetables, fluids etc. Foods to be avoided here are milk & milk products, simple carbohydrates like refined flour and sugar , fried & spicy food, junk, fat, alcohol, excess of salt, Caffeine etc. while 30minute brisk Walk is a must to supplement the healthy plan. The 5 days diet looks like this:

Day 1

• Early morning - Green tea/lemon tea/black tea/lemon water
• Breakfast - MIX FRUIT PLATTER
• Mid meal snack - 4-5 almonds/1-2 walnuts
• Lunch - mix fruits platter + 1 tall glass of buttermilk ( 2 tsp curd and rest water )
• Evening snacks - Fruit juice ( mix of seasonal veg like carrot, apple, amla, orange )
• Dinner - clear veg soup + lettuce and tomato salad
• Before sleeping - green tea

Day 2

• Early morning - Green tea/lemon tea/black tea/lemon water
• Breakfast - mix vegetables +soya chunks/ 2 Boiled eggs and 1 bowl fruits ( any 2 )
• Mid Meal snack - 5 almonds and 1 Fruit
• Lunch - stir fried vegetables + 1 besan cheela in 1tsp oil
• Evening Snacks - Corn salad
• Dinner - mix veg soup
• Before sleeping - green tea

Day 3

• Early morning - Green tea/lemon tea/black tea/lemon water
• Breakfast - 1 glass home made juice ( mix of seasonal veg like carrot, apple, amla, orange )  + 1 bowl sprouts
• Mid Meal snack - fruits as per taste
• Lunch -1 bowl yellow moong and masoor mix dal + veg salad
• Evening Snacks - Roasted chana with green tea
• Dinner - veg porridge ( add carrots, peas, beans )
• Before sleeping - green tea

Day 4

• Early morning - Green tea/lemon tea/black tea/lemon water
• Breakfast  - 1 bowl oats with veggies or milk + 5 almonds, 2 walnuts, ½ apple
• Mid Meal snack - roasted channa ( 1/4th katori ) + ½ apple
• Lunch -1 quarter plate salad , 1 rajgira roti + 2 katori green veg
• Evening Snacks - ½ katori chana murmura mix
• Dinner -1 bowl veg soup
• Before sleeping - green tea

Day 5

• Early morning - Green tea/lemon tea/black tea/lemon water
• Breakfast  - 2 small iddli with mint chutney + 1 glass buttermilk
• Mid Meal snack - green tea
• Lunch - 1 plate salad ,1small katori brown rice with green veg and ½ katori soya chunks
• Evening Snacks - veg soup
• Dinner - 1 bowl boiled whitechana or rajmah salad
• Before sleeping - green tea

With over 12+ years of experience in Health, Nutrition and Diabetic Education Harshita possess a great zest and zeal to help people maintain and attain their good health by natural and day to day food. She is a passionate nutritionist, diabetic educator and a metabolic balance coach with a background in both therapeutic nutrition and food science

— The writer is a Nutritionist