Eat regularly to make your blood sugar and energy levels stable, control hunger, and prevent you from overeating.
Useful additions to weight control, people who eat healthy snacks tend to have a more nutritious diet because it has more of a chance to get vitamins from fruits and grains.
1. Grab a snack in the afternoon
Distance between lunch and dinner for a long time, so that one would be too hungry when the evening arrived and tend to overeat. To prevent overeating because there are too hungry, eat a snack in the afternoon between 3 pm until 4.
Choose snacks are high-volume and low in calories, such as fruits and vegetables can help cut calories. A study from Pennsylvania State University found that people who chewed apple 15 minutes before a meal can reduce calorie intake by 187 calories later in the day.
If you have to feel hungry before lunch, you can also grab a snack with a small portion like a piece of fruit or slices of steamed vegetables. To avoid eating unhealthy snacks in the office, take stock of fruit or vegetables from home.
2. Eat dessert
Despite having spent the evening meal, you still need to take a dessert or a light snack before bed. The goal is to prevent hunger when awake at night.
Take dinner with moderate portions and cover with healthy snacks such as yogurt or dark chocolate. Make sure you grab a snack at night no more than 120 calories.
Eating too much before bedtime can make the digestive system still works even when you're sleeping. By resting metabolism as well, so calorie food will accumulate and lead to obesity.
3. Choose snacks that are rich in fiber and protein
Ideal snacks that contain some protein or healthy fats, such as nuts and some fiber, like carrots or whole-grain crackers.
Protein and fat triggers the release of hormones in the gut that makes you still feel full for hours after eating.
Besides protein also serves as a brake on the body's insulin pump, as it is known that high levels of insulin can cause fat accumulation in the abdomen.
While fiber can slow digestion, it also keeps you feeling full longer. Eat some foods which contain rich fiber such as fresh fruits, vegetables, and oatmeal.
4. Snacks should not be more than 400 calories
Ideally, the way to maintain weight is to take snacks between 100 to 150 calories in the morning and 150 to 200 calories in the afternoon. Size 150 calories is equivalent to 21 grains or 16 grains of almonds cashews.
Take a small handful of nuts or other snack food calories to get the size appropriate and not excessive.
Research shows that eating a snack straight from the package can make you eat more calories because it does not know when to stop eating.
5. Focus on food while eating
Do not eat snacks while watching TV, answering email, or while receiving a phone call. Unconsciously, you can eat a snack with more servings if you eat while doing other activities.
Instead according to research from the journal Applied Cognitive Psychology, eat a snack with only focusing on the food can force a person to eat more slowly and eat 13 percent less.
Another way to prevent mild amnesia is to choose foods that require effort to eat like peanut skin to peel it first. Besides being able to slow down time to eat, a study claimed that this method can control the calories by up to 35 percent less.
