Proper snacks for weight loss

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Snacking we try to get rid of the feeling of hunger. But this must be done rationally and for the benefit of the body. What are the right snacks for weight loss without harming the figure and he alth? You will learn about this by reading this article.

Fractional meals

Many diets often use fractional meals (5-6 times a day) in small portions. With such a nutrition system, the body does not experience hunger and does not store anything in reserve. Therefore, there is a smooth process of losing weight without stress for the body.

If, in addition to the main meals, you make small proper snacks (about 3 times a day), then you will get rid of the excess much faster and become noticeably slimmer. With frequent meals, metabolism improves, blood glucose and cholesterol levels normalize.

Time for a snack. When is the best time to eat and what

Usually a snack is arranged between main meals or when you realize that you are hungry and want to eat. But it happens that a person works hard and sometimes forgets about food, it would be useful to set a reminder in gadgets (computer or inphone).

The most proper snacks are second breakfast and afternoon snack. So, an approximate meal plan, taking into account snacks:

6:30-9:30 - main breakfast

11:00 - second breakfast

13:00-14:00 - lunch

15:30-17:00 - afternoon tea

18:30-19:30 - dinner

21:00 - second dinner

As a result, with such 6 meals a day, the total amount of food eaten will be less than with 3 meals a day. At first, it will be difficult to get used to such a regime and set yourself up. But gradually, such a schedule will become a good habit and help you eat right. Snacking on proper nutrition will help you lose weight, you need not be lazy and stick to this regimen regularly.

The main basics of the diet:

• Must include foods containing animal protein.
• Sweets (fruits, honey, dark chocolate) can be added a little bit to the diet in the morning, after dinner - only unsweetened foods.

Further in our article there will be several snack options for proper nutrition.

Second breakfast

It has long been proven by nutritionists that if you do not eat breakfast, then there is a fairly large risk of overeating during the day. This fact should be taken into account for those who want to lose weight. In the morning there is an accelerated metabolism. Therefore, all food is well absorbed, and excess weight gain does not occur. Breakfast should be solid. This is necessary so that within the next 3-4 hours youdidn't feel hungry. The second breakfast menu depends on how hearty you had breakfast for the first time. If it was high-calorie and nutritious, then it will be enough to eat fruit. It can be an apple, kiwi, citrus. But bananas and grapes can be eaten only occasionally and a little. Since they contain a lot of sugar and calories. Fruits must be fresh and organic (without nitrates and pesticides). The norm for one snack is one large fruit or a handful of chopped, a maximum of 3 handfuls can be eaten.

If you decide to eat dried fruits, then you need to remember that their calorie content is the same as that of fresh fruit. To obtain the desired volume, dried fruits need to be poured with boiling water and wait until they swell. Candied fruits are dried fruits in sugar. They are much higher in calories than regular dried fruits. They are practically equated to refined sugar, therefore they are not considered as snacks on proper nutrition. If for breakfast there was only a cup of tea or coffee, then for the second breakfast you can eat something more substantial. For example, eat cottage cheese soufflé, scrambled eggs, boiled eggs. You can refresh yourself with cereals: buckwheat, oatmeal, barley.

Second breakfast options

Proper snacks for weight loss can be:

• baked apple stuffed with cottage cheese, sprinkled with honey;
• pear, kiwi or berries (150g) with unsweetened yogurt (100g);
• dried apricots (100 gr.), cashew nuts (100 gr.);
• cocktail of 100 gr. milk,100 gr. berries and 50 gr. cottage cheese;
• 20 gr. dark chocolate with green tea;
• cottage cheese pudding with a little honey.

Snack

Toward evening you will have an afternoon snack. If your work schedule does not allow you to get home early, then arrange proper evening snacks at work at the end of the working day. This will help you not feel very hungry, and then break loose and eat large portions. For an afternoon snack, the most suitable products are: yogurt, cottage cheese, yogurt, kefir. The calcium contained in them is better absorbed by the body in the afternoon.

You need to know that fermented milk products are consumed slowly to saturate. Kefir is better to eat with a spoon.

Snacking at PP

Nutritional snacking options:

• avocado salad with feta cheese (50 gr.);
• vegetable salad with olive oil;
• kefir (150 gr.) and cereal bread;
• greens (parsley, dill, lettuce) with cottage cheese and kefir (300 gr.)
• tomato salad with beans with sunflower oil (200 gr.)

2nd Dinner (about 4 hours before bed)

Must be light, protein:

• kefir or fermented baked milk - 200 gr.;
• drinkable sugar-free yogurt;
• hard boiled egg;
• omelette with 2 eggs.

Snacking on the run

Not all people have the opportunity to eat in peace. Many do it on the run. It is important to remember that snacking on fast food is prohibited. This is harmful to your figure and he alth. If youforced to have a quick bite, then make your choice in favor of cereals, yogurt, fruit and nut mixes. These are all slow carbs. So they are suitable even for those who follow a diet for weight loss. Even a sandwich is allowed, but “correct”. Place a small slice of boiled veal or chicken breast on a slice of cereal or bran bread and top with some fresh herbs.

Snacking at work. What should they be? What will be useful to use

Many people are used to having snacks at work with cookies, sweets or pastries from the buffet. You should know that such tasty, but not he althy foods containing a large amount of carbohydrates. They cause fluctuations in blood glucose levels, resulting in decreased performance.

Proper snacking at work promotes energy and efficient mental activity. Therefore, you should give up harmful snacks and try to think in advance what you will take with you. For convenience, there are special containers for food.

It is recommended to take small breaks every hour for tea drinking. Herbal or green tea will help deceive the stomach, it gives a feeling of satiety. It is also good to drink plenty of water to make it taste better - you can add mint or lemon to it.

If the portion is too large, the body begins to digest it intensively, spending a lot of energy. Brain activity decreases, there is a feeling of drowsiness. Then the efficiency of labor activity falls. Therefore, it is better to eat in advancehome cooked food.

What are some he althy snack options at work? Now consider:

1. Fruits (apple, banana, pear). It is enough to wash or clean them, they are useful and convenient for transportation.

2. Kefir or other fermented milk product without additives and sugar.

3. Dried fruits (dried apricots, prunes, raisins, dates), and nuts (walnuts, cashews, hazelnuts). This mixture is nutritious and he althy.

4. Ready-made cereal or fruit bars appeared on sale. But they shouldn't get carried away. Because they contain a preservative.

5. A small amount of dark chocolate with green tea will be a delicious addition to any food.

Snacking ideal

Snacking on proper nutrition for weight loss should include the presence of vegetables in the diet. Fresh vegetables go well with many foods. Therefore, they can be consumed after any meal (lunch or dinner).

They are highly digestible and non-caloric. You can peel and cut sweet peppers and cucumbers, tomatoes, radishes. And now the crispy and he althy snack is ready.

Rules

Now consider the rules for he althy snacking:

• don't rush;
• do not eat on the go;
• be sure to maintain hygiene: wash your hands before eating, or use wet wipes;

you should leave your work at the computer, otherwise the food will not be digested well, andthe efficiency of cases is reduced;

it is recommended to drink a glass of clean water in advance before a snack, this will help you eat less than you consumed on an empty stomach

Small conclusion

Summing up, it turns out that the right snacks for people on a diet for weight loss and just maintaining a he althy lifestyle are a necessary moment in nutrition. They cannot be ignored. Otherwise, there is a risk of gaining excess weight and increasing the fat layer. Snacking at work is no easy task. But if you set yourself up and organize yourself correctly, then everything is doable. By following a proper diet and snacking regimen, you are guaranteed excellent he alth and well-being. We wish you a good mood!