Correct snacks for losing weight

We try to get rid of hunger by snacking. But you need to do this rationally and with benefit to the body. What are the proper snacking slices without compromising the figure and health? You will learn about this after reading this article.

Fractional power

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

If you make small regular snacks (about 3 times a day) in addition to the basic meals, then you will get rid of excesses much faster and become noticeably slimmer. With frequent meals, the metabolism improves, the level of glucose and cholesterol in the blood is normalized.

Time for a snack. What time is better to eat and what?

Usually a snack is arranged between the main meals or, when you realize that you are hungry and hungry. But it happens that a person works hard and sometimes forgets about food, it would be superfluous to install a reminder in gadgets (computer or phone) if possible.

The most proper snacks are lunch and snack. So, an approximate scheme of eating with taking into account snacks:

6: 30-9: 30 - basic breakfast

11:00 - lunch

13: 00-14: 00 - lunch

15: 30-17: 00 - afternoon snack

18: 30-19: 30 - dinner

21:00 - the second dinner

As a result, with such a 6-time meal, the total amount of food eaten will be less than at 3 times a day. At first it will be difficult to get used to such a regime and adjust yourself. But gradually it is such a schedule that will enter into a useful habit and help you to eat right. Snacks on proper nutrition will help you lose weight, you need not be lazy and regularly adhere to this regime.

The main principles of the diet:

• It is necessary to include foods containing animal protein.
• Sweets (fruits, honey, bitter chocolate) can be added a little to the diet in the morning, after lunch - only unsweetened foods.

Further in our article there will be several variants of snacks for proper nutrition.

Lunch

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 noted for those who want to lose weight. In the morning, there is an accelerated metabolism. Therefore, all food is well absorbed, and there is no gain of excess weight. Breakfast should be tight. This is necessary so that during the next 3-4 hours you do not feel hungry. The second breakfast menu depends on how tightly you had breakfast the first time. If it was high in calories and nutritious, then it would be enough to eat fruit. It can be apple, kiwi, citrus. But bananas and grapes can be eaten only occasionally and slightly. Since they contain a lot of sugar and calories. Fruits should be fresh and environmentally friendly (without nitrates and pesticides). For the norm of one snack, one large fruit or a handful of sliced is taken, maximum you can eat 3 handfuls.

If you decide to eat dried fruits, you need to remember that their caloric content is the same as that of fresh fruit. To get the right volume, dried fruits should be poured with boiling water and wait until they swell. Candied fruits are dried fruits in sugar. They are much more caloric than ordinary dried fruits. They are equated almost with sugar-refined sugar, therefore as snacks on the right diet are not considered. If breakfast was only a cup of tea or coffee, then in the second breakfast you can eat something more substantial. For example, eat cottage cheese soufflé, omelet, boiled eggs. You can eat porridge: buckwheat, oatmeal, barley.

Options for a second breakfast

The right snack for weight loss can be:

• Baked apple stuffed with curd, poured with honey;
• Pear, kiwi or berries (150 g.) With unsweetened yoghurt (100 grams);
• Dried apricots (100 grams), cashew nuts (100 grams);
• A cocktail of 100 gr. Milk, 100 gr. Berries and 50 gr. Cottage cheese;
• 20 gr. Bitter chocolate with green tea;
• Curd pudding with a small amount of honey.

Afternoon snack

Closer to the evening you will have an afternoon snack. If the work schedule does not allow you to be at home early, then arrange evening correct snacks at work at the end of the day's work. This will help you not to feel the feelings of severe hunger, and then not to break down and eat large portions. For a snack, the most suitable products are: curdled milk, cottage cheese, yogurt, kefir. The calcium contained in them, the body digests better in the afternoon.

You need to know that for saturation, sour-milk products are consumed slowly. Kefir is best eaten with a spoon.

Snacks on the PP

Snack options with proper nutrition:

• Salad from avocado with feta cheese (50 g.);
• Vegetable salad with the addition of olive oil;
• Kefir (150 gr.) And grain loaf;
• Greens (parsley, dill, salad) with cottage cheese and yogurt (300 gr.)
• Tomato salad with beans with sunflower oil (200 gr.)

2 nd dinner (about 4 hours before bedtime)

Should be light, protein:

• Kefir or fermented baked milk - 200 gr .;
• Drinking yoghurt without sugar;
• Hard boiled egg;
• Omelet from 2 eggs.

Snacks on the run

Not all people have the opportunity to have a snack. Many people do it "on the run." It is important to remember that the fast food snack is prohibited. So it damages your figure and health. If you are forced to fast-snack, then make your choice in favor of grain loaves, yogurt, fruit and nut mixes. These are all slow carbohydrates. So they are suitable even for those who follow a diet for weight loss. Even a sandwich is permissible, but "right". On a slice of a grain loaf or bread with bran, put a small slice of boiled veal or chicken breast and on top of a little fresh greens.

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

Many are accustomed to arrange snacks at work with cookies, sweets or baked goods from the buffet. You should know that such delicious, but not useful foods containing a large amount of carbohydrates. They cause fluctuations in the level of glucose in the blood, which leads to a decrease in working capacity.

Proper snacks at work contribute to energy and effective mental activity. Therefore, you should give up harmful snacks and try to think ahead about what you will take with you. For convenience, there are special containers for eating.

It is recommended to make small breaks for tea every hour. 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 more tasty - you can add mint or lemon to it.

If the dose is too large, the body begins to intensively digest it, spending a lot of energy. The brain activity decreases, there is a feeling of drowsiness. Then the efficiency of labor activity falls. Therefore it will be more useful to eat pre-cooked homemade food.

What are the options for proper snacks at work? Now consider:

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

2. Kefir or other sour-milk product without additives and sugar.

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

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

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

Overspot Ideally

Snacks on the right diet for weight loss should mean the presence of vegetables in the diet. Fresh vegetables combine well with many products. Therefore, they can be consumed after any meal (lunch or dinner).

They are well absorbed and non-nutritive. You can clean and chop the sweet peppers and cucumbers, tomatoes, radish. And now a crisp and useful snack is ready.

rules

Now consider the rules of healthy snacks:

• You can not hurry;

• Do not eat on the go;

• Be sure to observe hygiene: wash your hands before eating, or use wet napkins;

• It is necessary to leave the work to be done at the computer, otherwise the food will be poorly mastered, and the efficiency of the cases will decrease;

• In advance of a snack, it is recommended to drink a glass of clean water, this will help you eat less than you used on an empty stomach.

A small conclusion

Summarizing, it turns out that the right snack for people who are observing a diet for weight loss and just maintaining a healthy lifestyle is a necessary moment in nutrition. Ignore them not. Otherwise, there is a risk of gaining excess weight and fat growth. Snacks at work are not an easy task. But if you really set yourself up and organize yourself, then everything is doable. Observing the regime of proper nutrition and snacks, you are guaranteed excellent health and well-being. We wish you a good mood!