Snacking is an important part of your daily diet. Often, it is impulsive snacks that lead to weight gain, because having breakfast right, you allow yourself to eat something high-calorie between meals. To avoid this, you should adhere to several rules of a competent snack.
Snacks help divide our daily food intake into several meals – from a nutritional point of view, fractional meals lead to better digestion and better absorption of all nutrients. Snacks maintain blood glucose levels by preventing spikes in blood glucose that lead to impulsive overeating.
!!!The calorie content of one snack should not exceed 130 calories – less is better. At the same time, he should be satisfying enough so that he does not want to pounce on food again. A regular bun or sandwich with cheese is 150 calories or more, and a handful of dried fruits or nuts is 300+.
Snack rules
– For a snack, use fermented milk products, not fat-free, with a low percentage of fat: cottage cheese, kefir, yogurt. It is also advisable to have a snack with vegetables or fruits – in an amount not exceeding 130 calories. Suitable for a snack and whole grain bread or croutons.
– Plan and prepare snacks in advance, do not trust your trips to the store, especially when you get hungry. It is better to take kefir with you than to run to the diner for a croissant during the break.
– Alternate between snacks so that healthy and healthy food does not become boring.
– It is better to snack on fruits after a hearty breakfast – sugars will be absorbed during the day and will give you the energy you need for activity.
– Have lunch 5 hours after breakfast, including snacks.
– For an afternoon snack, it is better to use yogurt or nuts – this will help you hold out until dinner.
– Have dinner 3 hours after a snack – use an easily digestible carbohydrate food and fiber.
– If you feel hungry again before sleep, have a third snack. This is better than suffering from insomnia, dreaming of junk food.