However, some of my clients feel offended when I tell them to bite (me? Snacking? Never! ) . For a long time I could not understand what was happening, and then one day it dawned on me. For some bite associated with “food intake when you are not hungry," which, of course, cannot be good. For some the question "Do you have a snack?” Means “do you eat junk food? " and this may explain their defensive behavior - it seems like I blame them for the consumption of junk food - chips, cookies and sweets.
When all carefully thought out, snacking habits can help control weight and will fit perfectly into your balanced diet.
5 reasons why snacking can be an excellent habit
1. Balanced snacking can help prevent overeating during the main meals. Most people begin to feel light hunger every 3-4 hours. Thus, if the interval between meals is large enough, you are likely to get hungry - and there will be appropriate snack. However, if you resist their hunger and try to “hold”, chances of overeating with the next meal.
2. Balanced snacking can help reduce total calorie intake per day. Sometimes it's difficult to convince people that healthy snacks can help control the total amount of calories consumed per day - because they think it will add calories from snacks beyond their normal standards. However, well-planned balanced snacks allow eat less in the main meals, and thus, the total calorie intake is reduced.
3 . Balanced allow snacks to eat more healthy food per day. Usually it is my strongest argument for those against snacking (or for those who like to skip main meals). The more you eat, the easier it is to increase the daily intake of healthy foods: fruits, vegetables and calcium-rich dairy products.
4. Snacks help maintain physical and mental energy. Regular meals combined with snacking maintain blood sugar at a stable level throughout the day. As you know swings in blood sugar levels entail exhaustion moral and physical strength.
5. Significant snack in the afternoon helps control the size of the portions for dinner, which for some is the densest meal. Many people firmly held during the day, but at night break down and eat a big dinner. For such people, a substantial snack in the afternoon - almost a "second lunch " - will help cut back on portion for dinner.
When it becomes a habit of snacking on junk?
Need to think about a snack, if:
- You eat unbalanced, high-calorie foods: sweets, chips, drink sweet soda. Such high-calorie snacks not only contribute to weight gain, but also carry no (or almost no) nutritional value.
- When you eat, not because they are hungry. Reasonably snacking is to choose a balanced diet between meals to control appetite and satisfy the body's need for food. However, if you have a snack when not hungry - maybe because of boredom or because of stress, anger or fatigue - that from such habits must be abandoned.
What makes a balanced snack?
One of the reasons that have snacks such a bad reputation is that they are associated with harmful food: very fatty, sugary, salty or caloric. Should refrain from such food and find a snack low in fat and adequate protein and healthy carbohydrates. Carbohydrates are digested first and quickly satisfy hunger, and proteins will help consolidate the effect.
Ideas for a healthy snack.
There are a million balanced combinations of protein and carbohydrates. Here are some ideas for snacking:
- Formula 1 protein shake with the addition of 1.5% milk protein powder Formula 3 and berries. Just be sure to reduce the size of a cocktail “perekusochnogo”
- Protein Bars - perfect to take with you and always have a balanced snack on hand
- Natural low-fat yogurt with a bit of fruit or berries, cinnamon
- Fresh vegetables - carrots, cherry tomatoes, celery, peppers, cucumbers - with hummus (chickpea paste)
- Low-fat cottage cheese with fresh fruit or vegetables
- A small handful of nuts (no more than fits in the palm) - almonds, walnuts, pistachios, pecans
- Hard-boiled eggs with tomato slices, seasoned with freshly ground pepper.
