By Doctor Raphael Gruman
The French love the summer, and many people start preparing their “beach body” as soon as the weather turns mild. From extreme diets to detox, my patients are determined to look perfect for the summer holidays. But what about afterwards? Here are a few tips to help you continue slimming down, even on holiday! 
Lie-ins shouldn’t prevent you from having a good breakfast
Make the first meal of the day a social affair and treat yourself: eggs, ham, cheese, freshly-squeezed orange juice, wholegrain bread, yoghurt… Get the day off to a superb start with a hearty breakfast! A good portion of protein in the morning will keep you feeling full for the rest of the day. Save those pastries for special occasions, no more than once a week.
Exercise at the beach or in the country
Brisk walking, racquet ball, beach volleyball, mountain hikes, there are so many ways to burn calories on holiday. Try a morning jog along the beach before breakfast. Your muscles have to work harder on a softer surface and your body will have to draw from its fat stores as it has not yet taken in any calories. You might also give your abs a subtle workout: lie down on your towel and do the plank (five 1-minute sessions per day).
Curb your snacking
We often succumb to temptation while on holiday, so beware of untimely snacking throughout the day. Adopt good habits by preparing detoxifying juices to stave off your hunger. Let your inspiration run wild: blend red berries, kiwi, lemon, mint, basil, cucumber and ginger, and let the mixture infuse for 24 hours in the fridge. It is delicious, draining, full of vitamins and supresses your hunger.
Don’t skip lunch
A late breakfast and sweltering heat might make you think skipping lunch is a good idea…but there’s nothing worse than making up for it in the evening and regaining all your lost calories. Lunch is a must during your holiday, even if it is only light. Caesar salad, hard-boiled egg and a light sauce or salmon carpaccio, the important thing is to eat some protein and limit your intake of carbohydrates.
Recognise “false friends”
Summer fruits are so tempting, but beware of common preconceptions: though strawberries contain little sugar, cherries are a real catastrophe for your figure (3.5 times more sugar than strawberries). And no, pineapple will not help you lose weight, as bromelain, the famous “weight-loss enzyme”, is only found in its stem. Good news, though, melons are low in sugar, as are watermelons.
Aperitifs: healthy and delicious
An aperitif doesn’t necessarily have to be high in calories. A Virgin Stevia Mojito will soon become your favourite tipple thanks to its 0 calories and its draining effect (use fresh lemon juice if possible and replace sugar with stevia). Replace dried sausage with beef jerky and prepare plenty of vegetable sticks with delicious dips (tuna rillettes, tzatziki, etc.).
Dinner, a fateful meal for your figure
Dinner is a vital part of your slimming regime. An excessive intake of alcohol, fat or carbohydrates will negate all of the day’s good intentions. It is therefore important to follow my advice, for both breakfast and lunch, so that you are not starving by the end of the day. If there is one rule to follow at dinnertime, it’s to avoid sugar and carbohydrates.
Doctor Raphael Gruman
A weight-loss specialist, nutritionist Raphael Gruman has practices in Paris (16th) and Deauville. He has written four books, including La Méthode Gruman (“The Gruman Method, lose weight in 3 months thanks to Integrative Nutrition”). His method is based on personalised coaching that is adapted to suit each patient.
