What to eat when losing weight. Features of healthy and proper snacks. The main basics of the diet
This article will talk about snacking on proper nutrition.
Let's first define the meaning of the term.
What is a snack for you?
In the wrong understanding, this is to intercept something quickly, on the go, when you are very hungry, and there is no time or opportunity to sit at the table to eat. With this approach, most often, harmful snacks are obtained. You popped out on your lunch break to the nearest fast food place, grabbed a coffee and a burger and eat it on the run, or bought a candy bar from a kiosk to satisfy your hunger faster.
What other options? There are more conscious people who try to keep their figure and take an apple or a banana with them to have a snack in this way. These are already more useful, one might say, light dietary snacks. But, you see, saturation from them is short-lived, lasts about an hour. And I want to eat again.
The third option often happens in the mode of busy people. When snacks simply do not exist. A person suffers hunger (at the same time believing that I would rather not eat anything than these harmful fast food sandwiches with mayonnaise, so I will lose weight faster).
And one more option. When snacks last all day đ . This happens when a person does not work in a business office atmosphere, but in a company where there is a loyal approach to the schedule and dress code, and also if work or most of the time is spent at home. The picture is like this. I'm busy with something, I work, I work, and then: Why don't I have a cup of tea. There is also a bowl of cookies and chocolates. Such people do not experience hunger during the day, because there are several such tea parties per day.
I want to warn you right now. If you recognize yourself in one of these described options (point two with apples is still okay, forgivable), then this is all wrong. And the concept of snacks is incorrectly formed in your head, of course, if we are talking about the right snacks for losing weight or keeping yourself and your health in shape here.
Most people do not have a correct understanding of the mode of eating.
Many have formed the opinion that the daily diet consists of breakfast, lunch and dinner. And the food that sometimes happens between these three meals, many do not pay due attention. But, in my opinion, it is from such a chaotic regimen with spontaneous snacking that metabolic disorders and weight gain occur.
In such a schedule, we take into account: what we ate for breakfast, for lunch, for dinner. But what happened between them is somehow forgotten. Sometimes, indeed, a person eats three times a day (breakfast, lunch and dinner) or twice a day (breakfast and dinner). Allegedly âcorrectlyâ, donât eat a lot, but for some reason you gain extra pounds.
If a person eats daily allowance carbohydrates for 3 meals, then about 100-115 grams of glucose (300-350 g / 3) will enter the blood at a time. All glucose in the liver is converted to glycogen. Normal for the liver is about 90 grams of glycogen, and the rest of the glycogen is converted into fat. Thus, with 3 meals a day, 30-45 grams of fat can be deposited. And this is a weight gain of 1-1.3 kg of fat per month. Accordingly, if a person eats once or twice a day, then according to similar calculations, the increase in fat per month will be 2-3 kg.
I like this figurative comparison. Fire burns in the fireplace. In order for it to burn all day long, firewood must be thrown into it at certain intervals. And if you do not do this, then by the end of the day the fire will begin to die out. Seeing this, we throw a large armful of firewood. And what's going on? The fire is finally extinguished. This is exactly what happens with our digestive system. In order for the âfire of digestionâ to burn, we must give it a little âfuelâ at regular intervals. And if you, starving all day, after coming home from work, eat a large portion (from hunger), you will âextinguishâ your digestive system. In this case, the body, in order to avoid such stress, will put aside the food eaten in reserve (in the most problematic areas) - in the sides, hips, ass, stomach.
Thus, for me personally, a snack is the same necessary full meal. Which occurs between breakfast and lunch, and then between lunch and dinner, sometimes another one after dinner. Perhaps this meal will be with smaller portions and calories than the main three meals. But it shouldn't be taken lightly. This meal should be planned in much the same way as we plan, for example, our dinners, when we say: what do we have for dinner tonight? đ
Personally, I call snacks like this: second breakfast and afternoon snack. Sometimes there is a second dinner đ ...
Thus, we build an approximate power scheme:
6:00-9:00-breakfast
11:00 - snack (second breakfast)
13:00-15:00-lunch
16:00-17:00 - snack (afternoon snack)
18:00-19:00 dinner
21:00 - snack (second dinner)
Of course, if you have not adhered to such a diet before, you may experience a reaction:
- So many times a day to eat - I'll get better !!!
- It is very difficult and inconvenient, especially in the work schedule!!!
But here I want to reassure you. If we eat often, then, accordingly, at one time we will not want to eat a lot. The stomach will not stretch, portions will be much smaller. As a result, with 5-6 meals a day in total, you eat less than with 2-3 meals a day.
As for the difficulties, I agree that initially it will not be easy to organize yourself and get used to such a regime. But gradually changing your diet to the correct scheme, it will become your good habit. And then you don't want to. The main thing here is to take the first step, and start acting like this day after day.
Well, now let's talk specifically. What to do Useful snacks for weight loss and keeping fit.
Planning isn't hard.
The main thing is to know the basic principles of building a diet:
- Include protein in every meal.
- Sweet foods (honey, fruits, dark dark chocolate without additives) can be included in the diet a little in the morning, in the afternoon, only unsweetened foods.
I offer you ideas, snack options with proper nutrition, what will be convenient to cook and eat at home, and what to take to work.
Second breakfast (protein-carbohydrate):
- apple baked with cottage cheese inside, poured over 0.5 tsp. honey
- any fruit or 100 gr. berries with yogurt (100 gr.) without additives and without sugar
- curd balls with dried fruits and nuts
- milkshake from 100 gr. milk, 100 gr. water, 100 gr. any berries, 50 gr. cottage cheese 5%.
- 15 gr. (no more, and not daily) of real good dark bitter chocolate with green tea without sugar or yoghurt without sugar and without additives.
- Cottage cheese or milk dessert prepared without flour or on wholemeal flour, without sugar. (look at the site for my recipes for similar desserts)
- 10-15 gr. walnuts, 1 date, 2 pcs. dried fruits (dried apricots or prunes)
Snack (vegetables, fiber, protein foods):
- half an avocado with cheese (30 gr.)
- vegetable salad with any white cheese and dressing from olive oil
- ryazhenka (200 gr.) and bread (without yeast, whole grain)
- greens with cottage cheese and low-fat sour cream or kefir (total weight 200 gr.)
- vinaigrette salad with beans and without potatoes with olive oil (200 gr.)
The 2nd dinner (no later than 3-4 hours before bedtime) should be as light as possible, mostly protein:
- a glass of kefir
- glass of sugar free yogurt
- boiled egg white
- 100 gr. warm milk (can be 1:1 with water)
- omelette (casserole) from egg white with milk (50 gr.) And 30-50 gr. asparagus beans.
Snacks at work
Undoubtedly, it is not easy. I agree that preparing this and taking it with you to work is a little inconvenient, time-consuming, unusual. We'll have to make preparations in advance, in the evening. But there is a plus in this: you move extra 15-20 minutes in the kitchen, instead of a horizontal position on the couch in front of the TV đ (this extra activity will only benefit you!).
Most likely, in most cases, finding healthy snacks at work (and near work) will be very problematic. Therefore, it is better to stock up on plastic boxes for food prepared at home. At least for a working day you will need 3 boxes (2nd breakfast, lunch, afternoon tea).
In some structures, there are strict rules for going out for lunch. And, perhaps, you will not be allowed to get up from the desktop and go out for snacks. But you go to the toilet, don't you? Think over for such a variant of the operating mode the type of food so that you can âthrow it into your mouthâ on the go and go further, on your own. workplace. Look at my website for a selection: on proper nutrition. My recipes are provided just for such cases: a strict work schedule and regimen, easy quick preparation, convenient to take with you, portioned small convenient presentation formats.
And since you are determined to change yourself for the better, then understand and tune in that it will not work out otherwise! Other methods may lead to temporary weight loss, but then the weight will return, and health will deteriorate irreparably.
It is very convenient if there is a canteen or a buffet near your place of work, a variant of the buffet. Almost always from this assortment you can choose the right healthy snacks for weight loss that are necessary for you.
Various cocktails can also serve as a good quick alternative. This refers to cocktails and, which are now offered in a large assortment on the market. I have reviews of such cocktails on my site with my recommendations for you. It looks like a powder in a jar, which is convenient to take with you everywhere along with a shaker. Pour water or milk, chat - less than a minute and PP snacks are ready! Time spent - less than 3 minutes to prepare and consume. At the same time, a feeling of fullness for at least 2 hours is provided, not to mention the benefits and the presence of all the necessary nutrients.
Summing up all of the above, a healthy snack for losing weight and people seeking to keep their health and body in shape is a very important aspect in nutrition. You can not neglect them, otherwise you risk gaining fat and extra pounds. Snacking for losing weight at work is a difficult but doable task. The main thing is to properly organize yourself and prepare or think over food in advance.
By following such a diet, you are guaranteed excellent health, vivacity, energy and health throughout the day! And so, day by day! According to this scheme of snacking, junk food will forever leave your life, and you will gradually, without disruption, begin to lose extra pounds and keep your body in great shape!
Any questions on this topic, you can ask me by contacting the feedback form or leave your comments under the article.
I wish you success!
Some of them, on the contrary, prefer to avoid snacking and feel the whole thing on themselves. And others still use a snack as a full meal, then cutting back on the amount of food of the main course. Let's still figure it out, is snacking harmful or beneficial?
Many nutritionists claim that snacking between meals is very healthy. When we eat little and often, blood sugar levels do not change, but metabolism, on the contrary, increases. The most important thing is to find a healthy and high-quality snack for yourself.
What can't be snacked on?
You should not use high-calorie bars or chips, as there is no benefit from them. The feeling of fullness will go away after 20 minutes, but the calories contained in them will remain with you for a long time.Also, do not get carried away with baking. It contains a large number of carbohydrates that pass through the gastrointestinal tract quite quickly and the feeling of hunger will return to you after a short period of time. In order to snack and lose weight, you need to choose snacks that contain a lot of fiber. These snacks include: fruits, beans, vegetables, whole grains. Below are the options.
9 healthy and low-calorie snacks
Option 1. Soluble fiber foods
They are great as a small snack, as fiber is processed more slowly by the body and leaves a feeling of fullness for a long time. These foods include: beans and peas, oat bran, fruits such as apples, mangoes, citrus fruits. And of course, vegetables: broccoli, carrots, asparagus, celery. As for carrots, 3 small carrots is only 60 calories. You can eat it for a very long time and the feeling of hunger will not come soon.Option 2. Protein products
The following foods can be used as a snack when consumed individually. These include: meat, fish, poultry, eggs, cheese. Cheese used to be considered unhealthy for our figure, but nowadays it is believed that a cracker with pieces of low-fat cheese is a wonderful snack and a feeling of satiety will stay with you for a long time.Option 3. nuts
Although nuts are delicious, they are also high in calories. People who are on a diet should not eat them in large quantities. You should immediately count how many nuts you need for a snack. For example, 14 almonds contain only 98 calories. This number is enough to satisfy the feeling of hunger. If you suddenly feel like salty, do not immediately grab the chips. The best alternative is pistachios. After all, 20 pistachios have only 80 calories! Also, do not forget that salted nuts contribute to fluid retention in the body.Option 4. Yogurt
It makes a great low-calorie snack both at home and at work. The only thing you should remember when choosing yogurt as a snack is that it should be white and without additives. To make a snack more healthy, you can add fresh fruit or muesli to yogurt.Option 5. whole fruits
Fruits that contain a sufficient amount of carbohydrates and fiber. They can be consumed with cottage cheese, yogurt, and muesli. Two kiwis have only 95 calories, and half a banana has about 100. You should know that a banana contains starch and a lot of sugar, so those who are on a diet should not abuse this fruit.Option 6. Whole grains
Nutritionists and scientists from around the world say that people who eat whole grains are less prone to disease diabetes.Option 7. Vegetables
The lightest and tasty way cooking vegetables is a salad. Cut fresh vegetables and dress them with a light sauce or olive oil. For variety, you can add cheese or cottage cheese.Option 8. Dried fruits
They are very useful for our body and contain fiber. Dried cherries are perfect as a snack. There are only 125 calories in 5 tablespoons. Cherries can also be added to yogurt, getting quite satisfying and delicious dessert. If we talk about healthy desserts, banana ice cream is worth mentioning. To do this, you need low-calorie yogurt and half a banana. Insert a banana on a stick into a glass of yogurt and place in the freezer for several hours. Here is a delicious and healthy dessert.Option 9. Dairy
Do not forget about a glass of milk or kefir before bed. Kefir improves digestion, restores the intestinal microflora and unloads the stomach well before bedtime. Don't turn a snack into a full meal. You need only 200 calories to last until a full meal. When eating, do not rush. Do not forget - the brain needs 20 minutes to understand that the body is full. Therefore, chew food should be leisurely.With active brain activity that occurs throughout the day, it is important not to forget about proper nutrition, paying due attention to it. For those who follow their figure, it is necessary to choose the right snacks for weight loss, and you need to start forming a healthy diet from breakfast.
What to eat while dieting?
To form a fitness menu for the whole day, as well as to select dietary snacks for weight loss, it is necessary so that the diet includes foods that contain all the substances and trace elements necessary for the body. After all, the lack of one of them (phosphorus, magnesium, calcium, etc.) will immediately affect your well-being. As snacks for weight loss, low-fat cheeses, vegetables, fruits or berries are perfect. It is important to take into account the nutritional value of a product and its calorie content. Give preference to snacks with a high fiber content - these include nuts (walnuts, almonds, hazelnuts), vegetables (cucumbers, carrots, broccoli), dried fruits (dried apricots, raisins, dates). If you choose a diet as a way to lose weight, then do not forget about healthy sleep, which will speed up this process.
Snacks with proper nutrition
Aspects healthy eating First of all, consider the portion size - it should not be large. The main rule here is less is better, but more often. Your diet must include proteins and complex carbohydrates. As low-calorie foods when choosing healthy snacks, pay attention to peaches, oranges, tangerines, natural yogurt (1.5%), berries. These foods are the best for snacking.
Snack foods for weight loss
In addition to serving size, pay attention to how well you chew your food. This must be done qualitatively and slowly - so you eat less and get full faster. To choose the right low-calorie snack foods, you need to know their energy value and correctly compose a diet taking it into account. A balanced diet should include proteins, fats, carbohydrates and fiber. Here is an example of foods that can help you lose weight while snacking:
- high-fiber foods (dried fruits, beans, vegetables and herbs);
- foods containing a sufficient amount of protein (low-fat fish and poultry, eggs);
- fermented milk products with a low fat content (natural yogurt, cheeses, fermented baked milk, kefir);
- cereals, which are a source of slow carbohydrates (oatmeal, buckwheat, barley porridge, lentils);
- nuts - are a product that successfully combines fats and fiber;
- greens - it contains a large amount of useful substances and vitamins.
If you want to lose weight and still not feel hungry, then the cottage cheese diet for weight loss is perfect for you.
In order not to gain weight, you need to know what foods contribute to fat gain. Read about which products these are at the link -.
Snack options
Based on the right combination of products and knowing them beneficial features, you can easily prepare various snacks without spending a lot of money and time. Having bought groceries in advance, you can not worry that you will have to feel hungry throughout the whole working day:
- One of the most useful protein-containing products - cottage cheese, is especially indispensable if you lead an active lifestyle. You can use it in combination with fruits or berries.
- A light protein snack is poultry, and the most useful is turkey. If you complement her with avocado, then make up for the lack healthy oils and fats, and chickpea paste (hummus) will saturate you with fiber.
- In the heat, a variety of smoothies can be a wonderful option. Mix food in a blender and get healthy snacks for losing weight. The best combination is a combination of greens (parsley, spinach, cilantro), fiber (fruits, berries) and protein (natural yogurt, coconut milk or kefir). For achievement maximum benefit Almond oil can be added to this drink.
- Find alternatives to junk food. For example, tasty, but harmful to the figure pancakes, can be made useful. It is enough to mix a couple of eggs and 1 banana.
- If you are sorely short of time to cook, you can always boil a few eggs in advance and take them with you.
Low calorie snacks
Grocery stores provide a wide choice in this matter:
- poultry and fish are foods that are high in protein and saturate for a long time;
- natural juices and smoothies are healthy snacks that can be consumed even on the go;
- greenery - The best way saturate the body beneficial substances, and one more of its advantages can be attributed to the fact that it can be consumed in unlimited quantities;
- the right snacks for weight loss are those that only benefit your body. These are low-fat cottage cheese and natural yogurt;
- if you feel hungry, and itâs still a long way before eating, try drinking a glass of water, because we often confuse thirst with hunger.
Snack at work for the benefit of the figure
Effective weight loss contributes to proper nutrition. People on a diet and anyone who wants to eat right, it is recommended to adhere to a certain regimen when you need to eat often and in small portions. Between the main meals, it is necessary to arrange snacks that do not allow the appearance of hunger.
Snacking signals to the body that nutrients will be supplied to the body constantly, and there is no need to stockpile in the form of fat. Also, after a small snack, a person will not be able to eat much for lunch or dinner and will get rid of the habit of eating at night.
Snacking for weight loss will only help if you organize them correctly.
Some tips for healthy snacking:
- A snack is not a complete meal. It is allowed to have a snack with any useful products in a small amount.
- It is recommended to have two snacks during the day - a second breakfast at 12:00 and an afternoon snack at 17:00. Light snacks are also allowed after dinner, but in this case you need to know that not all foods can be eaten in the evening. Evening snacks are better not to get carried away.
- When snacking at work, it is not recommended to do it at your desk. You can get distracted and eat more than you should.
- If you feel hungry again shortly after a heavy meal, do not pay attention to this feeling. This is a false hunger and most likely the body requires water. In this case, you need to drink a glass pure water or a cup of tea with lemon, and with an afternoon snack, wait some more time.
- If only a cup of coffee or tea was drunk during breakfast, then a snack is allowed to be made more high-calorie. For example, two cheesecakes, hard-boiled eggs or a piece of cottage cheese casserole.
- A snack after a hearty breakfast is recommended after 3 hours.
- If the afternoon snack turned out to be dense, with salad, a hot dish and dessert, then for dinner it is allowed to drink only a glass of kefir or fermented baked milk.
- It is not recommended to eat fatty or sweets after dinner. This negatively affects the process of digestion of food, which provokes an earlier feeling of hunger.
- To get enough of a glass of kefir, you need to eat it slowly, in a teaspoon.
- It is not recommended to drink fruit juices and smoothies during a snack, as they increase blood glucose levels, which exacerbates the feeling of hunger.
- Before you have a snack with dried fruits, they must be poured with boiling water for a while. It is allowed to eat no more than five pieces at a time.
- Sour-milk products are ideal for an afternoon snack, as calcium is best absorbed in the evening.
- If you have to snack on the run, then unsweetened drinking yogurt with bran is suitable.
- You need to arrange snacks, like full meals, at the same time. Therefore, it is recommended to set a reminder on your phone so as not to miss the time.
- It is recommended to have a snack at the end of the working day, so that upon arrival home you will not feel very hungry.
- You need to plan a snack in advance so that you donât rush to grab everything in a row and not harm the figure.
What foods are prohibited when losing weight
To lose weight, snacking should be as healthy as possible. Junk food provokes a sharp increase in blood sugar and contributes to the deposition of fat in the body. The feeling of satiety after such snacks disappears very quickly and is replaced by a brutal appetite.
Proper snacks should not contain the following foods:
- salted nuts, crackers, crackers, chips, snacks;
- carbonated drinks;
- fast food, semi-finished products;
- sweet or rich pastries, waffles, cookies;
- sweets and chocolate bars;
- dishes fast food;
- sausage, smoked meats.
It is also not advisable to eat sweet fruits, such as grapes or bananas. Too much sugar in them, which contributes to the addition of extra pounds. Bananas are more suitable for athletes and pregnant women.
Healthy products for weight loss
Healthy snacks should include:
- apples, oranges, tangerines, kiwi, berries;
- nuts, dried fruits (no more than a handful at a time);
10 almonds or 20 pistachios contain only 80 calories, and 5 tablespoons of dried cherries contain about 125
- natural homemade yogurt, a glass of kefir, fermented baked milk or milk;
- squash, beetroot caviar and dietary bread;
- vegetable salad;
- rye bread with a piece of low-fat hard or curd cheese;
- fruit milkshake home cooking;
- suluguni cheese, mozzarella, tofu;
- non-greasy cottage cheese in its pure form or with chopped herbs and vegetables;
- boiled corn;
- baked apples;
- sandwich with tuna and lettuce;
- boiled eggs for 5 minutes (no more than 1-2 pieces per day are allowed);
- a sandwich of bread with bran, a thin slice of boiled beef, a leaf of lettuce and herbs;
- homemade diet cookies;
- tea, cocoa;
- natural jelly from berries or fruits;
- 50 g of protein food (for example, boiled chicken fillet or baked red fish).
The ideal option for weight loss are foods with fiber:
- legumes;
- oat bran;
- fruits and citrus fruits (except grapes and banana);
- broccoli, asparagus, carrots, celery.
Three fresh carrots will relieve hunger for a long time, despite the fact that their total calorie content is approximately 60 calories.
Light snack recipes
Meals prepared at home are much healthier than from the store, as you can be completely sure of the freshness of the products and their quality.
Apple chips. Such a snack will bring both benefit and pleasure, and it is very simple to prepare it. It is necessary to cut the apples into very thin slices and put them on a baking sheet covered with parchment. Dry at low temperature in the oven for at least 4 hours with the door ajar. These chips are completely safe, they do not contain fats and calories. And the pectin in the composition will help normalize water-fat metabolism.
Jelly from berries and fruits.
Ingredients:
- agar-agar or gelatin - art. l.;
- cold boiled water - a glass;
- compote or juice - 2 cups;
- a handful of any berries or fruits.
Pour gelatin with water and leave for an hour (for an instant look, 15 minutes will be enough). Bring the swollen gelatin to a boil in a steam bath and immediately remove from the stove. Pour compote or juice, add berries or pieces of fruit. Mix, pour into molds and refrigerate.
Diet muesli bars.
Ingredients:
- oatmeal whole grain flakes - 400 g;
- bananas - 2 pcs.;
- coconut flakes - 150 g;
- dates - 300 g;
- nuts or sunflower seeds;
- spices and spices to taste.
Soak dates in water for 2 hours. Then grind with a blender together with bananas until smooth. Add coconut, oatmeal, nuts or seeds and stir. Preheat the oven to 180 degrees Celsius. Put the mixture on a baking sheet with a layer 1.5 cm thick and bake for 10 minutes until golden brown. While the cake has not cooled down, cut into small pieces, cool and place in the refrigerator for 20 minutes. Bars can be poured with melted dark chocolate. Wrap the pieces in foil or cling film.
Snacks at work and at home must be arranged in between main meals. They contribute to the normalization of metabolism, do not allow the appearance of hunger. If you eat healthy foods during snacks and do not exceed the amount of servings, then about overweight you don't have to worry.
Nutritionist advice. A complete diet with the right snacks is useful for almost anyone - diabetics, hypertensive patients, and people who are watching their figure. This is the prevention of gastrointestinal diseases, fluctuations in blood glucose levels, food breakdowns, when a person does not control his appetite. Even mood is related to how we eat.
For those who like to snack on cottage cheese, recipes with this healthy fermented milk product in the video below will be interesting.
A snack is that part of the food eaten by a person that comes at the time of the desire to eat between the main meals (breakfast, lunch, dinner). In order to somehow kill the feeling of hunger, we begin to have a snack with âwrongâ dry foods, not thinking about the health consequences and, as a result, no weight loss. But do not despair, because there is an option - Healthy healthy snack.
How to eat healthy foods, what tasty and healthy snacks can be, how to lose weight correctly? The answers to all these questions can be found in this article. When a person is on a diet (weight loss, after illness, after surgery), he should only be given healthy diet products only in parts. These parts within 24 hours can be from 4 to 7. During such a meal, the body does not experience a feeling of constant hunger, the stomach is full, and fats do not have time to be deposited. The main thing here is to know what healthy foods to eat and at what time of the day, that is, to make this very snack correctly and useful for weight loss and health. In the case when a person who wants to lose weight, in addition to the main meals, will also have a healthy and healthy snack, that is, there is a chance to become slimmer and healthier without consequences. Frequent intake of healthy and proper food during the day improves blood flow, glucose and cholesterol levels return to normal, metabolism stabilizes.
Most people start thinking about snacking when the stomach "needs to eat." But it also happens that there is a blockage at work, and you just forget about food. For such proper snacks for losing weight at work, you need to have your own specific schedule, hang it on your desktop, or save all the data to your gadget. This and right choice, And great way for weight loss. One of the usefully delivered snacks can be considered a second breakfast and afternoon snack.
We present you a scheme that is used by more than 65% of those who lose weight with the right snacks:
- 6:20 - 8:50 - first breakfast;
- 10:50 - secondary breakfast (snack);
- 12:30 - 13:40 - lunch;
- 15:00 - 17:10 - afternoon tea (snack);
- 18:40 - 19:10 - dinner;
- 21:30 - second dinner (no later than 2-3 hours before bedtime).
If you adhere to such proper nutrition, you will notice that the foods eaten will differ significantly in volume from the normal three meals a day (2-3 times less). When such correct mode snacks will go into the right track, the state of health will be better, the weight will be less, the mood will be better, the intestines will work âlike clockworkâ, and losing weight will only benefit. The main thing with such a diet is to strictly adhere to the schedule and not be lazy!
Main and basic rules - inclusion in food useful products with animal proteins, sweets in the form of fruits, honey, sugar, chocolate can be included in a healthy diet only in the morning in small doses, after 12:00 - strictly prohibited!
second breakfast
Many scientists have long proven that the denser the breakfast, the better the health and process of losing weight in humans. After all, fresh foods consumed in the morning tend to be absorbed much faster than lunch and evening meals. Therefore, many recommend, both for maintaining health and for weight loss, a hearty and high-calorie breakfast only from natural products.
After such a snack, in 80% of cases, the desire to eat disappears for 4-5 hours. And this is already a big plus for the stomach and intestines, which will contribute to weight loss. When the time comes for a secondary breakfast, a list of food is compiled, which will depend directly on the amount eaten in the main breakfast.
Please note: If the breakfast was hearty, then the secondary breakfast can only consist of a couple of fruits and light yogurt. If breakfast was light, then you can eat cottage cheese 2-3% fat, scrambled eggs, boiled eggs, cereals of natural origin.
When the question becomes about what you can eat with proper nutrition for a secondary breakfast, the following recipes from natural and tasty products for weight loss can become faithful helpers:
- Apples baked in the oven. Inside such fruits, you can put a little low-fat cottage cheese, and pour honey on top (5-10 ml). It's also a great way to lose weight!
- Light yogurt, sugar-free (preferably homemade) + pear, kiwi or berries in the amount of 120-170 grams. These products are replenished with vitamins and minerals.
- Cashew nuts, dried apricots, in the amount of 100 grams.
- Green tea lovers can brew a cup (200-240 ml) and eat about 30 grams of dark chocolate. Both tasty and healthy!
- Cottage cheese pudding, poured with 10-15 ml of honey.
Snacks with proper nutrition (pp)
There are several variations of PP:
- Tomato and feta cheese salad (40-60 grams);
- Cucumber, tomato, pepper, onion, olive oil salad (products should only be fresh and washed);
- Low-calorie kefir (100 grams), bread of natural origin;
- Chopped diet food, greens and kefir. Mix and consume (about 280 grams);
- Tomato and bean salad dressed with homemade sunflower oil.
When it comes to the second dinner, which should be no later than 2-3 hours before bedtime.
You can use the following options for snacking and weight loss products:
- Kefir or low-fat fermented baked milk in the size of a glass;
- Homemade yogurt without sugar;
- Boiled egg with a small piece of rye bread (these products have the least calories);
- In the evening, you can have dinner with an omelette of 1-2 eggs, without milk, sugar, fats (products must be only fresh and natural).
Quick snacks
Not every person can take the time to cook a healthy lunch or dinner. You have to eat on the run. You need to eat quickly, investing in a minimum amount of time.
It is important to know! Fast food snacks are strictly prohibited! This is harmful to health and figure!
You can have a snack with the following products: a small piece of rye bread, putting some greens and boiled chicken or veal meat on top. All this can be diluted with a glass of kefir 1%, or homemade low-fat yogurt. Such a healthy snack - 100% success!
If we are talking about work, then there are examples of snacking on the following foods that promote weight loss:
- Bananas, kiwi, peaches, pears, apples - healthy, tasty, convenient!
- Kefir, fermented baked milk, light cottage cheese, drinking yogurt.
- Dried apricots, raisins, prunes, dried bananas, dates, nuts - a little of all products.
- Bars with the addition of cereals, cereals, dried fruits. Their number should be limited (1 per day), since in addition to the useful ones, there are also preservatives.
- Green tea lovers can brew a cup (200-240 ml) and eat about 30 grams of dark chocolate. Delicious, healthy and a great idea for weight loss!
Snack rules
For snacks with proper nutrition, you should adhere to certain useful rules, which will help everyone to be in great shape, lose weight correctly, while remaining healthy, vigorous, and always in the mood:
- In no case should you eat quickly, choke, rush! This will lead to indigestion, abdominal pain, gastritis, ulcers and other problems with the gastrointestinal tract;
- You can not eat food while moving at home, on the street, at work, for a walk. So the food is digested faster, and after 30-40 minutes the body will want to eat again, which will also lead to problems with both health and figure;
- Hygiene rules are very important! Before each meal, wash your hands with soap and dry well. If it is not possible to wash your hands, then you should always have wet wipes on hand;
- When a person works at a computer for a long time, then during a snack, one should set aside work for a while, eat, then continue working after 10-15 minutes;
- In order for the food to be digested better, and the desire to eat less, you should consume 200 ml of water 10-15 minutes before a snack.
Summing up, you can see that healthy food and snacks - the right decision for those who want to lose weight and take care of their health.
You should not forget about this, especially if you are overweight in the body (after all, losing weight is one of the main parts of diets and snacks). Sports loads, fitness, along with healthy snacks are the key to success in overweight!