Foods that boost weight loss and refresh.

Ernährungsberaterin Janja Strašek

von den Thermen Krka empfiehlt, im Sommer frische Lebensmittel zu wählen, die kalorienärmer und reich an Vitaminen, Antioxidantien, Wasser und anderen essentiellen Nährstoffen sind. Solche Lebensmittel fördern unter anderem den Stoffwechsel und helfen, Fett zu verbrennen.

Janja Strasek terme krka smarjeske toplice nutricionistka

Foods that boost metabolism and burn fat

Fruit
The first of these foods is fruit, as it is rich in vitamins, minerals, dietary fiber, and antioxidants. Fiber improves digestion, increases the number and diversity of good gut microbes, boosts metabolism, and lowers blood pressure. Apples, watermelons, grapes, and berries are especially effective for fat burning. Even in summer, citrus fruits – oranges, lemons, mandarins, and fresh limes – are very beneficial because they are rich in antioxidants and have antimicrobial properties.

However, be careful not to overconsume fruit. While it contains many vitamins and minerals, it also contains sugar.

Legumes

The second suitable food is protein-rich legumes. They are low in fat and calories, while the lean proteins they contain boost metabolism, help build lean muscle mass, and improve body functions. Cooked legumes are the healthiest, more so than fried or sauced varieties.

Fish

An excellent source of protein and omega-3 fatty acids is fish. Proteins help build muscles, while omega-3 fatty acids improve metabolism and prevent inflammation. The latter is important because we know that stress and inflammation increase the risk of weight gain.

Almonds

Almonds provide a feeling of fullness because they contain plenty of healthy fats and proteins, which means they stay in the stomach for a long time. They are recommended for vegetarians and for fat burning, of course in moderation. Being rich in omega-3 fatty acids, they provide energy and stimulate metabolism. For weight loss, it is also suitable to eat other nuts, such as walnuts, macadamias, pine nuts, and pistachios, due to their content of healthy fats and proteins that create satiety and prevent reaching for other snacks, e.g., unhealthy foods containing trans fats, while also improving the flavor of meals. Regular nut consumption helps prevent obesity and reduces the risk of type 2 diabetes.

Vegetables

Vegetables such as spinach, kale, cabbage, radish, carrot, broccoli, and turnip are rich in vitamins, minerals, antioxidants, and dietary fiber, and can help reduce abdominal fat. They create a feeling of fullness, stimulate digestion, and have anti-inflammatory effects.

Whole grain products
Millet, quinoa, and brown rice are rich sources of protein, vitamins, minerals, and dietary fiber. Consuming them can prevent hunger attacks, stimulate digestion, and prevent constipation, all of which also help reduce abdominal fat.

Chia seeds
Chia seeds are an excellent source of protein, healthy fats, and dietary fiber – two tablespoons contain almost 10 grams of fiber. Chia seeds are gluten-free, making them suitable for people with celiac disease. They provide satiety and have anti-inflammatory, antioxidant, and mild laxative effects.

Raspberries

Raspberries are beneficial because they contain dietary fiber and polyphenols, such as anthocyanins and ellagitannins. Fiber improves peristalsis – the contraction and relaxation of the intestines – and increases stool bulk, while maintaining a feeling of fullness for a long time. Polyphenols in raspberries act as antioxidants, capturing harmful oxygen free radicals and reducing inflammation and inflammation-related obesity. Eat raspberries for breakfast, with grains, or in a smoothie.

Broccoli

Broccoli also offers a wide range of benefits, from reducing obesity to lowering the risk of breast cancer. Experts also believe that consuming broccoli may improve insulin resistance in people with type 2 diabetes. Phytonutrients in broccoli can flush out toxins, reduce inflammation, lower cancer risk, and generally improve health. It is excellent blanched or roasted, in salads, and in soups.

Oats
Oats also aid digestion because they are rich in dietary fiber, especially insoluble fiber, and contain carbohydrates that suppress hunger and provide energy, e.g., for exercise. In the morning, eat oatmeal with a bit of nut butter or a few nuts to add protein. When buying oats, make sure to choose plain varieties, as flavored oats contain sugar and chemicals.

FRESH, SEASONAL, AND LOCAL

Castle Garden

In the restaurants of Terme Krka, fresh, seasonal, and locally grown food takes center stage on the plates. Much of the vegetables are grown in our own organic garden. No artificial additives are used in preparation. We also provide a variety of diets, protective menus that support heart and vascular health, and freshly pressed detox and vitamin juices.

Light Refreshing Food

During summer we must pay special attention to adequate fluid intake. Because of high temperatures, we lose a lot of fluids as the body cools itself by sweating. Proper hydration also supports digestion and the elimination of toxins. For refreshment, avoid sweetened drinks because they are high in calories and provide no real health benefits. Water is the best choice. For extra flavor you can add slices of lemon and mint, grapefruit and rosemary, or lime and basil. Gently crush the herbs in your palms beforehand to release their aroma. Unsweetened lemonade and chilled green tea are also excellent choices.

If we cannot resist fried or very salty food or alcohol, it is especially advisable to drink one or two extra glasses of fluid, as such foods dehydrate the body.

Fruits and vegetables also help hydrate the body. Locally grown vegetables are the best choice – from a home garden, a nearby farm, or a market. Zucchini, peppers and eggplants contain plenty of water and are great for grilling as a side dish to a good piece of meat. Tomatoes and cucumbers are also excellent, as well as carrots, young cabbage, green beans, corn and of course lettuce, arugula and chard. The darker the leaves, the higher their antioxidant content. Vegetables are best eaten raw.

Castle Garden Produce

In summer the most commonly eaten fruit is watermelon, which contains as much as 92% water. Melons and stone fruits such as peaches, nectarines, apricots and plums are also excellent choices. Enjoy them in a fruit salad with berries such as raspberries, blackberries, blueberries or currants, in smoothies, or as a fresh ingredient in a light summer dessert.

For optimal intake of vitamins, minerals and antioxidants, include foods of various colors.

During summer it is also advisable to limit foods high in protein, as the body needs more time to digest red meat. A better choice for summer days is white meat and fish, which are also rich in omega-3 fatty acids.

Summer Recipes

Cucumber Salad with Yogurt

Ingredients:

4 cucumbers
garlic or radishes
2 dl yogurt
lemon juice, olive oil, mint or dill leaves

Peel the cucumbers, cut them lengthwise and remove the seeds with a spoon. Slice them thinly. Chop garlic or radishes. Finely chop mint leaves from two sprigs.

Place cucumbers and garlic or radishes in a bowl, season with salt and pepper and mix well. Add lemon juice (10 ml), olive oil (1 tbsp), yogurt and half of the herbs. Mix again and sprinkle with the remaining herbs.

The dish is quick to prepare. It tastes best chilled, so place it in the refrigerator for 30 minutes before serving.

Healthy Quick Dessert

Greek yogurt
Berries
Nectarines or plums
A teaspoon of honey

Blend the ingredients and freeze.

Baked Salmon with Herb Sauce

Salmon fillet (700 g)
Capers
Small shallot
Bunch of herbs of choice
Lemon juice, olive oil, salt

Rinse the salmon fillet and pat dry with paper towels. Remove any small bones with tweezers if needed. Cut the fillet into 4 roughly equal pieces and lightly season with salt and pepper.

Wash and chop the herbs. Peel and finely chop the shallot, and chop the capers (1 tsp). In a bowl, prepare the sauce – mix lemon juice (2 tbsp), olive oil (2 tbsp), and salt (2 pinches) until the salt dissolves completely. Then add herbs, shallot, and capers and mix well.

Heat a pan over medium heat. Add oil, and once hot, place the salmon pieces in the pan. Cook without moving for 2–3 minutes on the skin side. Carefully flip and cook 3–4 minutes on the other side. For very thick pieces, briefly sear the sides as well.

Place the cooked salmon on plates and pour over the herb sauce. Suitable sides include roasted vegetables, whole grain rice, porridge, etc.