Seeking how to get your body beach-ready in no time? Look no further than these essential eats. Here are the best summer foods for weight loss.
From sunshine-filled days to idyllic beach getaways, summer is the perfect time to take things slow and enjoy the great outdoors before the colder temperatures creep back in. But, for many of us, summer is also the time when tons of unhealthy foods—like oversized frozen cocktails, sugary carnival treats, and deep-fried seafood—make their way onto our menus, leaving us stuffed and bloated.
But we’re here to help you with that. With all the fresh fruits and vegetables reaching peak ripeness in the summer, it’s not hard to swap out those fattening foods for waist-friendly ones that are just as delicious. To get beach-ready by summer, add these essential superfoods to your menu today.
1. Cherries
Cherry-picked for their health benefits, these tasty summer superfoods do more than just satisfy your sweet tooth. Cherries are loaded with resveratrol, an antioxidant that packs some serious body-transforming powers.
Researchers at Washington State University, Pullman found that mice given high doses of resveratrol were able to convert the excess white fat on their bodies into brown fat, which can increase metabolism and help you burn more calories.
And researchers at the University of Georgia, Athens, have found that resveratrol supplementation also reduced weight gain and bone demineralization.
Cherry Nutrition Facts
A 1 cup (138g) serving of unpitted cherries provides 87 calories, 17.7g of sugar, and 22g of carbohydrates. Cherries are also a good source of vitamin C, calcium, iron, magnesium, and potassium. The following nutrition information is provided by the USDA.
Calories: 87
Fat: 0.3g
Sodium: 0mg
Carbohydrates: 22g
Fiber: 3g
Sugars: 17.7g
Protein: 1.4g
Vitamin C: 9.7mg
Potassium: 306mg
Calcium: 17.9mg
Magnesium: 15.2mg
Carbs: A cup of cherries contains 22 grams of carbohydrate, most of which come from natural sugars. There are also 3 grams of fiber in 1 cup of cherries. Fresh cherries are considered a low glycemic food (coming in at under 55 on the glycemic index). Sweetened dried cherries or other varieties with added sugar, however, will have a higher glycemic index.
Fats: Cherries are almost fat-free, with less than 1/2 gram per cup.
Protein: There are 1.5 grams of protein in 1 cup of fresh cherries.
Vitamins and Minerals: Cherries are a good source of vitamin C, potassium, calcium, magnesium, iron, and folate.
Calories: A single serving of cherries with pits (1 cup, or 138g) has 87 calories.
2. Portobello Mushrooms
Bye, burgers! This summer, the hottest choice for grillers is the portobello mushroom. A flavorful, low-fat substitute for meat that pairs well with heart-healthy ingredients like garlic and olive oil, the portobello is as good for your taste buds as it is for your waistline. Researchers at the University of Buffalo’s Department of Nutrition Science have found portobello mushrooms effective at stabilizing female test subjects’ blood sugar and minimizing insulin spikes, staving off cravings and keeping those unwanted pounds at bay.
Portobello mushroom nutrition
One cup (121 grams) of sliced, grilled portobello mushrooms contains about:
42.4 calories
5.9 grams carbohydrates
5.2 grams protein
0.9 gram fat
2.7 grams fiber
7.2 milligrams niacin (36 percent DV)
0.6 milligram riboflavin (34 percent DV)
21.4 micrograms selenium (31 percent DV)
0.6 milligram copper (30 percent DV)
1.9 milligrams pantothenic acid (19 percent DV)
182 milligrams phosphorus (18 percent DV)
630 milligrams potassium (18 percent DV)
0.1 milligram thiamine (7 percent DV)
23 micrograms folate (6 percent DV)
0.9 milligrams zinc (6 percent DV)
18.1 milligrams magnesium (5 percent DV)
0.1 milligram manganese (5 percent DV)
0.1 milligram vitamin B6 (4 percent DV)
0.7 milligram iron (4 percent DV)
3. Cucumbers
Stay cool as a cucumber this summer by making this crunchy veggie part of your menu. Super-hydrating cucumber is low in calories, loaded with inflammation-fighting antioxidants, and can even reduce your risk of hypertension. Researchers in Indonesia discovered a significant reduction in blood pressure among elderly women whose diets were supplemented with cucumber juice, suggesting this tasty veggie may even help you live longer. And who doesn’t want that?
Cucumber Nutrition Facts
One-half cup of sliced cucumber (52g), with the peel, provides 8 calories, 0.3g of protein, 1.9g of carbohydrates, and 0.1g of fat. Cucumbers are a good source of potassium and vitamins K and C. The following nutrition information is provided by the USDA.
Calories: 8
Fat: 0.1g
Sodium: 1mg
Carbohydrates: 1.9g
Fiber: 0.3g
Sugars: 0.9g
Protein: 0.3g
Vitamin K: 8.5mcg
Vitamin C: 1.5mg
Potassium: 76.4mg
4. Grapefruit
Who wants to stand over a hot stove when the temperature heats up? Instead of spending time in a sweltering kitchen, enjoy a cool and easy breakfast this summer by making grapefruit part of your regular routine. In addition to its high vitamin C content, which can boost your immune system and help you fend off those summer colds, grapefruit is an amazing choice for anyone trying to slim down.
Studies suggest that grapefruit can help stabilize insulin levels, shutting up those voices telling you to indulge your sugar cravings, and it can also make it easier to shed that spare tire.
Researchers at Vanderbilt University found that obese adults who downed a half-cup of pure grapefruit juice before meals lost significantly more weight than the control group, who front-loaded their food with water.
Grapefruit Nutrition Facts
One-half grapefruit measuring approximately 3 3/4″ in diameter (123g) provides 52 calories, 0.9g of protein, 13.2g of carbohydrates, and 0.2g of fat. Grapefruits are an excellent source of vitamin C and vitamin A. The following nutrition information is provided by the USDA.
Calories: 52
Fat: 0.2g
Sodium: 0mg
Carbohydrates: 13.2g
Fiber: 2g
Sugars: 8.5g
Protein: 0.9g
Vitamin C: 38.4mg
Vitamin A: 71.3mcg
Carbs: There are about 13 grams of carbs in a half grapefruit. Most of the carbohydrate comes from naturally occurring sugar (8.5g). There are also 2 grams of fiber in a half grapefruit. The glycemic load of half a grapefruit (without any added sugar or honey) is estimated to be 4.
Fats: There is almost no fat in grapefruit. One half of a medium grapefruit has approximately 0.2g of fat.
Protein: There is less than one gram of protein in half a grapefruit.
Vitamins and Minerals: Grapefruit is an excellent source of vitamin C, providing nearly 64% of your daily needs in a single serving. It’s also an excellent source of beta carotene (which the body converts to vitamin A), providing 28% of your daily needs.
Grapefruit provides small amounts of certain minerals, such as potassium, calcium, and magnesium.
5. Watermelon
Getting healthier this summer starts with a familiar staple: watermelon. Made up of more than 90 percent water, this sweet treat is a great way to stay cool and hydrated, even on the hottest summer days.
Even better, researchers at Purdue University and the University of Kentucky found that mice who consumed watermelon juice lowered their cholesterol, decreased the amount of plaque in their arteries, and lost more weight than a group given a non-watermelon carbohydrate solution.
Watermelon Nutrition Facts
One cup of diced watermelon (152g) provides 46 calories, 0.9g of protein, 11.5g of carbohydrates, and 0.2g of fat. Watermelon is an excellent source of lycopene and vitamins A and C. The following nutrition information is provided by the USDA.
Calories: 46
Fat: 0.2g
Sodium: 1.5mg
Carbohydrates: 11.5g
Fiber: 0.6g
Sugars: 9.4g
Protein: 0.9g
Vitamin C: 12.3mg
Vitamin A: 42.6mcg
Lycopene: 6890mcg
6. Blueberries
The key to a red-hot body? Going blue. Whether you’re tossing some blueberries into your favorite smoothie or just eating them on their own, each time you grab a handful of these sun-ripened berries, you’re steering a course toward better health.
While they don’t share the same reddish hue as many sources of resveratrol, blueberries are still loaded with the stuff, making them a great choice for anyone trying to transform their body. They’re also a low-glycemic food, meaning that they don’t result in drastic insulin spikes brought about by other sweet treats.
Blueberry Nutrition Facts
One cup of raw blueberries (148g) provides 84 calories, 1g of protein, 21g of carbohydrates, and 0.5g of fat. Blueberries are an excellent source of vitamin C, vitamin K, and manganese. The following nutrition information is provided by the USDA.
Calories: 84
Fat: 0.5g
Sodium: 1.5mg
Carbohydrates: 21g
Fiber: 3.6g
Sugars: 15g
Protein: 1g
Vitamin C: 14.4mg
7. Strawberries
Sweeten up your menu by making strawberries your go-to snack this summer. A cup of strawberries has just 47 calories and packs nearly 3 grams of gut-health-promoting fiber, 141 percent of your daily vitamin C, and plenty of energizing B6, to boot. Strawberries are also a vegan-friendly source of iron, which can help fend off anemia-related fatigue and weight gain.
Strawberry Nutrition Facts
One cup of halved strawberries (152g) provides 49 calories, 1g protein, 12g carbohydrates, and 0.5g fat. Strawberries are an excellent source of vitamin C, fiber, and potassium. The following nutrition information is provided by the USDA.
Calories: 49
Fat: 0.5g
Sodium: 1.5mg
Carbohydrates: 11.7g
Fiber: 3g
Sugars: 7.4g
Protein: 1g
Vitamin C: 89.4mg
Potassium: 233mg
Magnesium: 19,8mg
8. Grilled Salmon
Instead of slapping another artery-clogging burger on the grill, lighten up your summer fare by enjoying some salmon instead. Chock full of protein and omega-3s, salmon is a heart-healthy choice that can make it easy to meet your health-related goals all season long. Just make sure you’re opting for wild-caught fish instead of farmed salmon; wild salmon has lower levels of inflammation-promoting omega-6 and has higher omega-3 levels.
Salmon Nutrition Facts
The following nutrition information is provided by the USDA for 3 ounces (85g) of raw, wild Atlantic salmon.
Calories: 121
Fat: 5.4g
Sodium: 37.4mg
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 17g
Carbs: Salmon is naturally free of carbohydrates, including fiber and sugar.
Fats: A 3-ounce serving of raw salmon has 5.4 grams of fat. Of this, about 1.5 grams are from beneficial omega-3 fatty acids including EPA and DHA. Less than 1 gram comes from saturated fat. The fatty acid profile of salmon varies depending on whether it is farm-raised or wild-caught. Farmed salmon is higher in fat content overall, including saturated fat. Wild salmon is leaner.
Protein: There are 17 grams of protein in a 3-ounce fillet of raw, wild-caught salmon. Because farm-raised salmon has more fat, it contains slightly less protein by weight. Regardless, salmon is an excellent source of high-quality complete protein that provides all of the essential amino acids our bodies require.
Vitamins and Minerals: Salmon provides vitamin A and multiple B vitamins. It is one of the few natural food sources of vitamin D (wild salmon is a particularly good source). Salmon is also rich in several minerals, including magnesium, potassium, phosphorus, zinc, and selenium. Additionally, canned salmon contains lots of calcium (due to the edible bones).
Calories: A three-ounce serving of salmon provides 121 calories, most of which come from protein. Some calories also come from healthy fat.
9. Tomatoes
Whether in a soup, salad, or salsa, tomatoes are a refreshing way to load your diet with antioxidants while making every meal more filling. While these lycopene-rich bad boys are great on their own, drizzling them with olive oil and tossing them on the grill can lend them some extra heart-healthy benefits while transforming their flavor. Just don’t try to derive the same benefits from ketchup; the sweet sauce is more sugar than vegetable.
Tomato Nutrition Facts
One small (2 2/5″ in diameter) tomato (91g) provides 16 calories, 0.8g of protein, 3.5g of carbohydrates, and 0.2g of fat. Tomatoes are an excellent source of vitamin C, fiber, and vitamin K. The following nutrition information is provided by the USDA.
Calories: 16
Fat: 0.2g
Sodium: 5mg
Carbohydrates: 3.5g
Fiber: 1.1g
Sugars: 2.4g
Protein: 0.8g
Vitamin C: 12.5mg
Vitamin K: 7.2mcg
10. Peaches
Putting some peaches on your menu can make this your healthiest summer yet. Peaches are a good source of vitamin C and beta-carotene, both of which have been linked to improvements in immune health and lower weight. If you’re trying to make healthier food choices, peaches are a great sub for sugary sorbet: just blend and freeze for a no-sugar-added dessert the whole family will enjoy.
Peach Nutrition Facts
One small peach (2.5in diameter; 130g) provides 51 calories, 1.2g of protein, 12.4g of carbohydrates, and 0.3g of fat. Peaches are an excellent source of vitamin C, fiber, and vitamin A. This nutrition information is provided by the USDA.
Calories: 51
Fat: 0.3g
Sodium: 0mg
Carbohydrates: 12.4g
Fiber: 1.9g
Sugars: 10.9g
Protein: 1.2g
Vitamin A: 20.8mcg
12. Lobster
Treat yourself to some fresh-caught lobster and you’ll be treating yourself to better health, too. A one-pound lobster packs just about 260 calories but contains more than 50 grams of filling protein, as well as nearly 20 percent of your RDA of bloat-fighting potassium. Like many of its fellow sea creatures, lobster is also a great source of omega-3s, making it a great addition to your healthy-living plan.
Lobster Nutrition Facts
This nutrition information is provided by the USDA for 1 cup (145g) of boiled or steamed lobster meat.
Calories: 129
Fat: 1.3g
Sodium: 705mg
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 27.6g
Carbs: Lobster is naturally carbohydrate-free and has no fiber or sugar.
Fats: One cup of cooked lobster meat only has 1.3 grams of fat, the majority of which come from polyunsaturated fats. There is also some monounsaturated and saturated fat in lobster. Lobster is a good source of essential omega 3 fatty acids.
Lobster is high in cholesterol at 212 milligrams per cup. Although dietary cholesterol is no longer believed to raise blood cholesterol levels, the 2020–2025 USDA Dietary Guidelines for Americans promote a low cholesterol diet.
Protein: Lobster is largely composed of lean protein. One cup of lobster provides nearly 28 grams. Like other shellfish, lobster provides all of the essential amino acids.
Vitamins and Minerals: Lobster contains calcium, magnesium, phosphorus, potassium, zinc, selenium, choline, and vitamin E. Because lobster is a marine animal, it can be very high in sodium, with just 1 cup providing 705 milligrams of sodium.1 That is nearly 31% of the daily recommended limit for most people (2300mg per day).
Calories: One cup of boiled or steamed lobster contains approximately 129 calories.