If you have not had breakfast, by 10-11 am you will be hungry especially strongly. And many people wake up appetite at this time, even if they have breakfast. This happens if you ate only carbohydrates for breakfast – porridge or cereals, fruits (calorizer). Lowered insulin sensitivity in the morning and a carbohydrate breakfast will make you feel hungry after two hours. Therefore, nutritionists recommend adding protein to carbohydrates or completely dispensing with porridge in the morning.
Nevertheless, if after a few hours you still feel hungry, have a light snack in the range of 150-250 kcal.
Snack tasks
The task of the second breakfast is to maintain normal blood glucose levels, satisfy physiological hunger and provide energy. Do not confuse physiological hunger and psychological food cravings. It can be experienced even after eating. Many people who lose weight have eating disorders that cause them to eat when they are not hungry, overeat, and thus gain weight. Here we are talking exclusively about physiological needs.
When you feel a rumbling and empty stomach, headache and discomfort, and there are several hours left before lunch, you need to eat food that would provide satiety, but not too high in calories.
Saturation depends on the amount of food, the presence of proteins, fats and fiber in it.
- Fiber creates the required volume (fresh fruit is preferable to dried fruit);
- Proteins are absorbed for a long time, which helps to maintain satiety;
- Fats slow down the digestion of carbohydrates and proteins, which also contributes to satiety.
Hence the logical conclusion – a snack should be balanced and voluminous, include either protein and fiber, or fiber and fats, or all at once.
Crackers, sweets, cheese curds, white flour buns, dried fruits are absolutely not suitable. For a snack, you can eat sweet and sour fruits, vegetables, bread, dairy products, nuts, and if you count calories and know how to use your Personal Account, then you can easily add dark chocolate to your diet.
10 balanced snack options
The higher your daily calorie intake, the more nutritious your snack can be. For example, if you eat 1600 kcal, then the size of a snack might be about 250 kcal. And if you are a petite girl and your calorie deficit is within 1400 kcal, then the snack should be made easier.
Snacks up to 150 kcal:
- 150 g vegetables and 150 g Greek yogurt sauce;
- 100 g of low-fat cottage cheese and 100 g of seasonal berries;
- 250 g of low-fat drinking yogurt and one medium apple;
- Two puffed bread, 25 g feta cheese and fresh vegetables;
- 40 g of crispy spicy chickpeas and coffee with milk.
You can take such a light snack with you, it will not take up much space, but it will protect you from hunger, brighten up your diet and give you strength (calorizator). Natural stevia-based sweetener can be added to cottage cheese or yogurt – it is calorie-free and harmless, and all kinds of spices can be used in salty versions.
Snacks up to 250 kcal:
- A sandwich of two slices of whole grain bread with chicken fillet, vegetables, herbs and a sauce based on Greek yogurt or sour cream;
- 100 g of low-fat cottage cheese, 100 g of seasonal berries and 15 g of nuts;
- One medium apple and 30 grams of peanuts / peanut butter;
- 70 g bran bun and 250 g low-fat drinking yogurt;
- Sandwiches of three puffed grain crisps, 50 g of soft cheese and fresh vegetables.
This snack will provide enough energy, nutrients and help to wait for dinner.
Calorie counting will make your diet more flexible and help you fit your favorite foods into your calorie deficit and BJU without fear of gaining extra pounds. All you need to do is plan all meals in advance to eliminate the risk of overeating.