Diet plays an important role in weight loss. Regular intake of healthy food will allow you to lose extra pounds and not gain fat mass again. By eating healthy foods, you can not only lose weight, form the desired attractive figure, but also build muscle mass.
Despite all the benefits of proper nutrition, it is difficult for most people to follow a healthy diet, adhere to a meal schedule at the workplace. But enduring hunger is even more harmful to the body than eating unhealthy foods. In order to lose weight and avoid health problems, it is recommended to introduce dietary snacks at work.
Snacks for weight loss, on a diet and proper nutrition: all the pros and cons
Nutritionists are ambivalent about workplace snacking for those on a diet. Some experts believe that those who like to eat at work get extra calories and, accordingly, gain fat again, violate the established diet. Others are of the opinion that a snack at work is a salvation from overeating. But everyone agrees that the degree of benefit and harm to the figure depends on the time of the meal and the products used at work.
Rules for a healthy snack at work for losing weight
In order for each alternative main meal to be as useful as possible, you should adhere to the following rules:
- the multiplicity of snacks should not exceed 2 (less often - 3);
- any snack at work in terms of calories should not exceed the main meal;
- a healthy snack consists only of healthy and natural products;
- it is necessary to resort to a snack not earlier than 2-3 hours before and / or after the main meal;
- when there is no desire to eat, it is more useful not to eat.
According to these rules, a healthy snack at work for losing weight looks like 2 non-main meals during the working day: the first after the morning (lunch), the second after lunch (afternoon snack). During the first half of the day, the use of low-calorie foods is meant, while in the afternoon, for weight loss, it is worth eating protein foods.
When hunger occurs ½-1 hour after a morning meal, lunch or dinner, it is worth reviewing your diet. The reason may lie in malnutrition or an excessive set of useless calories. When there are no problems in the diet, perhaps the reason is thirst. It is useful to try to drink non-carbonated water.
Attention! Drink only plain water. Not only will sugary carbonated drinks not quench your thirst, but it will also increase it, which leads to a set of extra calories.
If you don't feel like eating when it's snack time, it's good to skip eating, even if it's on schedule. You need to eat, not based on time, but depending on the occurrence of hunger.
This nuance concerns a healthy body . Those who, due to illness, need to eat on time, need to strictly adhere to the eating schedule.
If hunger occurs constantly, this is a sign of pathology. In this case, you need to seek help from a doctor. When you don’t feel like eating 2-3 hours after the main meal, it is better to postpone eating until you feel hungry.
Advice! You need to eat not by the hour, but as hunger arises, otherwise a persistent eating disorder may develop. Learn to feel your body, because no one knows it better than yourself.
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What to eat while dieting
Following the rules of nutrition, it is important to pay attention to dietary snacks for weight loss. This approach to nutrition will benefit those who want to lose weight and keep fit. Give preference to raspberries, apples, dried apricots, vegetables. Dairy products are leaders among light snacks. You can eat low-fat types of cheeses: they give strength, energy. These light and healthy snacks for weight loss are rich in fiber, which allows you to satisfy your hunger for a long time.
Natural yogurt for an afternoon snack improves digestion, and to give it more flavor, add fresh berries or bran. Almonds will help replenish the supply of healthy fats, phosphorus, magnesium. Some snacks for weight loss may even include dark chocolate, but with strict adherence to the dosage - no more than one piece per day. Remember to get a good night's sleep so that the weight loss process goes faster.
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Snacks: Choice of low-calorie foods
The key to losing weight is a calorie deficit. Those. you need to consume fewer calories than they are consumed per day. In this case, you need to eat less, but more often than usual. The frequency of meals for losing weight ranges from 5-8 per day. Of these, 2-3 may fall to the share of snacks.
During the first half of the day it is useful to consume:
- fruits and/or fruit smoothies;
- vegetables and/or vegetable purees;
- berries and berry puree;
- porridge with the addition of fruits (it is better not to boil, but pour water in the evening);
- salads with fruits and vegetables;
- flakes (possible with natural vegetable or fruit additives);
- dried fruits;
- seeds;
- diet bread;
- "green" cocktails.
In the afternoon, it is useful to use:
- low-fat cheeses;
- nuts (be sure to follow the portion, since the product is fatty, the optimal portion is a few whole nuts);
- nut milk (no more than 1 medium glass);
- lean meat;
- skim cheese;
- low-calorie protein supplements - protein isolate;
- kefir with whole grain bread (you can eat products separately);
- tomato juice (preferably without salt);
- self-made fruit bars;
- homemade fruit chips;
- eggs and/or omelettes;
- homemade yoghurts;
- lean sandwiches.
At work, it is best to eat seasonal vegetables and fruits, berries, since they are less likely to get food poisoning.
The leaders in this matter are assistant products - when losing weight, choose a low-calorie snack:
- water or tea / coffee - the body confuses the signals of hunger and thirst, therefore, in the case of a diet or PP, liquid is an excellent alternative to any product;
- cottage cheese or yogurt - a minimum of calories, a maximum of protein and benefits for digestion;
- greens / salads - satisfy hunger and are useful for strengthening the cardiovascular system;
- protein will help to lose weight, strengthen muscles;
- fish and chicken are a source of healthy fats, protein, plus these foods are tasty and satisfying;
- smoothies or fruits - saturate the body with vitamins, keeping your figure.
Diet recipes: selections of snacks for every day
Below are the most popular healthy and nutritious snacks for weight loss at work. This does not mean that you need to resort only to them. Other food is also allowed, the main condition is that it should be light for the stomach and intestines, contain as few calories as possible.
Mix of nuts, dried fruits and seeds
An extremely simple recipe for a healthy snack - you can mix the components in any proportion, based on individual taste preferences. The main thing is not to eat too much. The optimal portion is 60-90 g.
Useful and easily digestible is a mix of almonds and pistachios. You can add a little dried apricots or prunes to them. For some, this mixture can replace a full-fledged meal in terms of calories. You can either cook a snack yourself or buy it in a store or market.
Important! When buying a mixture, make sure that it does not contain sugar or powdered sugar - these are excess carbohydrates, which will then be deposited in the form of fat.
hard boiled eggs
The best option for a healthy high-protein snack for losing weight. Prepare eggs as usual. It is recommended to consume them without salt.
Oatmeal with blueberries
Eating oatmeal is useful not only for those who want to lose weight, but also for all adherents of proper nutrition (PP). Porridge is a source of slow carbohydrates that will provide a feeling of satiety for a long time. Blueberries are rich in vitamins and mineral compounds necessary for a full-fledged metabolism. Oatmeal with blueberries can serve not only as a snack at work, but also for breakfast or dinner.
You can cook the dish as standard - boil it, or simply pour boiling water in the evening (this option is more useful for losing weight). Berries should be added 5-8 minutes before meals. You can not add sugar to the cereal, it is better to use cinnamon or honey. You can also add some walnuts.
It is recommended to use ordinary cereals, and not ready-made mixtures, since most of them contain sugar.
Green smoothie with spinach and banana
To prepare a healthy and satisfying cocktail you will need:
- 1 large or 2 small bananas;
- a handful or two of spinach;
- almond milk or coconut water.
Preparing a cocktail is extremely simple. All you have to do is blend the bananas and spinach with a blender or food processor and pour the mixture over 1 medium cup of almond milk or coconut water. For taste, you can add some seasonal berries.
The resulting drink contains not only the necessary calories, but is also rich in vitamins A, B and C, iron, calcium, magnesium. The cocktail will provide the body with unsaturated fatty acids.
homemade bars
A truly healthy bar should contain only whole grains, nuts and fruits. They need to be crushed and pressed. You can also add brown rice, dates, buckwheat, dried apples, chia seeds, almond oil. The choice of ingredients depends only on the taste of losing weight. After shaping, the bars can be dried, baked or fried in a dry frying pan.
Kefir and diet bread
Products can be eaten separately or chewed with kefir. You can make a cocktail: chop the bread and add to a cup of kefir or mix everything in a blender. Due to the low calorie content, do not be afraid to gain excess. However, excessive consumption of a fermented milk drink is fraught with excessive gas formation or stool disorders.
There are about 90 calories in 100 grams of bananas, but peanut and almond oil is high in calories, so only a small amount is allowed. You can eat bananas dipped in oil, or you can mix everything in a blender - you get a tasty, healthy and nutritious dish.
Lunch
It has long been proven by nutritionists that if you do not have breakfast, then there is a fairly large risk of overeating during the day. This fact should be taken into account for those who want to lose weight. In the morning there is an accelerated metabolism. Therefore, all food is well absorbed, and excess weight gain does not occur. Breakfast should be solid. This is necessary so that for the next 3-4 hours you do not experience hunger. The second breakfast menu depends on how heavy breakfast you had for the first time. If it was high-calorie and nutritious, then it will be enough to eat fruit. It can be an apple, kiwi, citrus. But bananas and grapes can be eaten only occasionally and a little. Since they contain a lot of sugar and calories. Fruits must be fresh and organic (without nitrates and pesticides).
If you decide to eat dried fruits, then you need to remember that their calorie content is the same as that of fresh fruit. To obtain the desired volume, dried fruits need to be poured with boiling water and wait until they swell. Candied fruits are dried fruits in sugar. They are much higher in calories than regular dried fruits. They are practically equated to refined sugar, therefore they are not considered as snacks on proper nutrition. If for breakfast there was only a cup of tea or coffee, then for the second breakfast you can eat something more substantial. For example, eat cottage cheese soufflé, scrambled eggs, boiled eggs. You can refresh yourself with cereals: buckwheat, oatmeal, barley.
Expert opinions
Experts advise not to abuse snacks at work, but in no case endure hunger. The choice of healthy food depends on individual preferences and calorie content of products.
Olga Malysheva, nutrition and detox specialist
Olga is a well-known specialist in healthy nutrition and body detox (cleansing the body through the consumption of wholesome food). Malysheva believes that at work it is better to resort to a nut snack between lunch and evening meals. https://ngrinko.com/%D0%BF%D0%BE%D0%BB%D0%B5%D0%B7%D0%BD%D1%8B%D0%B5-%D0%BF%D0%B5% D1%80%D0%B5%D0%BA%D1%83%D1%81%D1%8B-%D1%80%D0%B5%D1%86%D0%B5%D0%BF%D1%82%D1 %8B/
Yulia Manchuk, dietician-nutritionist
Julia is a specialist in the field of proper nutrition, weight loss through diets and rational nutrition. The specialist believes that the best snack at work, especially for losing weight, is light and healthy food. https://kp.ua/life/613404-10-zdorovykh-perekusov-na-workote
Oksana Skitalinskaya, nutritionist
Oksana is not only a qualified nutritionist, but also the founder of the Dr. Skytalinska, vice-president of the Association of Dietitians of Ukraine. In her opinion, those who are losing weight need 1-2 snacks between main meals. https://fakty.com.ua/ru/lifestyle/zdorove/20160204-1574330/
Fractional nutrition
Fractional nutrition helps to smoothly reduce weight without focusing on diet. Difficulties that arise at the beginning of the process can be overcome in one week:
- it is not easy to stop eating a lot, because the habit has remained;
- it's hard to find a time to eat.
Changing the regimen is always inconvenient, but when it comes to health and figure, you have to try.
Fractional nutrition is more considered therapeutic or unloading. Small portions do not burden the digestive system, because it is able to secrete a certain amount of enzymes and digestive juices. What is not digested is deposited in the form of extra pounds.
This explains why people who eat once a day don't look good on the outside. They skip the morning meal because there is no time. No time to have dinner. There remains dinner, for which they eat everything that is in the refrigerator. The body cannot cope with such a load. In addition, the feeling of hunger has a negative impact on the psyche. The thinking is created that you need to store fat, because tomorrow will be the same, that is, a whole day of constant hunger.
Fractional nutrition makes the brain relax: everything is fine, food is always at hand, there is no need to collect fat for a rainy day. A variety of snacks contribute to the satisfaction of taste buds, which is important for gourmets.
Main conclusions
- Losing weight should definitely include 1-2 snacks at work in the diet.
- Products should be low-calorie and easily digestible.
- It is better to eat not on time, but based on the feeling of hunger.
- It is better to cook your own food than to buy it already prepared.
Snacking at work should be a must, especially for those who are losing weight. It is recommended to eat healthy foods and avoid sweets, flour or fast food. Otherwise, weight loss is out of the question.
What are your favorite snacks at work? Do you choose food with you on the principle of usefulness? Write about it in the comments to this article!
Evgeniy Kislitsa
Higher medical education in the specialty "Medicine". More than 6 years of powerlifting (multiple performances at city championships). 5 years - kettlebell lifting. Annual participation in regional competitions - two-time vice-champion and heavyweight champion.
I advise on rational strength training, the use of sports and dietary supplements. I create individual training and nutrition programs
Time for a snack. When is the best time to eat and what
Usually, a snack is arranged between main meals or when you realize that you are hungry and want to eat. But it happens that a person works hard and sometimes forgets about food, it would be useful to set a reminder in gadgets (computer or phone) if possible.
The most correct snacks are a second breakfast and an afternoon snack. So, an approximate meal plan, taking into account snacks:
6:30-9:30 - main breakfast
11:00 - second breakfast
13:00-14:00 - lunch
15:30-17:00 - afternoon tea
18:30-19:30 - dinner
21:00 - second dinner
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