First of all, your diet should be balanced, both in hot and cold weather. You should have enough protein, fat, and carbohydrates.

During hot weather, focus on lighter dishes.

Saturate your body with the maximum amount of vitamins and microelements from seasonal products.

Add vegetables and greens to every main meal—luckily, they're in abundance now! This way, you'll automatically lower the glycemic index of foods. This is especially important and beneficial for people with insulin resistance and a predisposition to diabetes.

Also, in hot weather, try to avoid fast food, especially those containing meat. We're quite tolerant of shawarma, as long as it's high-quality meat, vegetables, and herbs, and no mayonnaise or ketchup is used. Shawarma can be healthy, BUT you need to be very careful in hot weather. If all the ingredients are sitting in the blazing sun, it's best to avoid buying it.

Be careful with RAW protein products:

• Sushi with raw fish. The risk of helminth infection is also high.
• Eggs, dairy products. Avoid spontaneous markets—there is NO guarantee of freshness there. And there IS a risk of salmonella.

Be sure to check the expiration date when shopping in supermarkets and stores.

Opt for cooked foods. For example, make a light egg white omelet with vegetables.

Eliminate hidden salt and sugar: soy sauce, salted or pickled fish, sausage, ketchup, mayonnaise, croutons, chips, olives, carbonated sweet drinks, alcohol, etc. Then there will be less swelling.

Cold soups are perfect. Okroshka with boiled meat in water (whey) and low-fat sour cream – yes! Gazpacho – perfect!