Here’s how to get a summer body without deprivation: It’s all about balance. Summer doesn’t feel complete without backyard barbecues and burgers, and you don’t have to miss out. Just make swaps that don’t make you feel like you’re missing out. Maybe you pass on the cheese and bacon and opt for a few creamy slices of avocado on your burger instead, says Keri Gans, R.D.N., author of The Small Change Diet.
You’ll still get to enjoy a juicy burger while adding extra flavor, vitamins, and those beneficial monounsaturated fats.
Then pair your upgraded sammie with a bowl of berries. Most are loaded with fiber, every dieter’s best friend. The more fiber you eat—experts say that it’s best to get between 25 and 35 grams every day—the fewer calories you absorb from all the other stuff you put in your mouth. That’s because fiber traps food particles and shuttles them out of your system before they’re fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts.
“Antioxidants help improve blood flow, which can help muscles contract more efficiently,” says David Katz, M.D., a professor at the Yale University School of Medicine.