What you eat between meals matters more than you think. When extreme hunger is reduced, you’ll probably pick the healthy snack rather than raiding the glazed doughnut box in the office or overeating at meals.
Many people avoid snacks because they believe snacks contribute to weight gain. But what if I tell you that eating snacks can help you to resist the urge to overeat?
There’s no any secret behind this but a lot of science. Because it takes about two to three hours to assimilate and digest a meal, eating 5 meals a day (6 for men) accelerates your body’s natural rate of calorie burning. The amazing thing about eating between meals is that it makes you burn more calories! Sounds great, right?
One way to save money is to make your own healthy snacks. Not only they are healthier for you but they are much more delicious than pre-packed snacks.
How to choose a healthy snack?
A healthy snack should offer some nutritional value (proteins, vitamins…) and it should be no more than 200 calories. A good idea would be to balance complex carbs with some fat and protein so your stomach will stay fuller for longer.
It is important to choose snacks that include:
– Carbohydrates with lower glycemic indexes and fiber (oats, beans, nuts, whole grains, vegetables, and some fruits).
– Small amounts of protein and some omega-3 fatty acids (chia seeds, avocados, extra virgin olive oil, soy and nuts).
Another key to avoid eating food that you shouldn’t eat is to not keep them around and having healthy snacks on hand instead.
More benefits of healthy snacks
A healthy snack made up of healthy fats, complex carbohydrates and protein gives you energy between meals and before or after a workout for a longer period of time than sugary snacks do. This is because sugar will cause your blood sugar levels go up and then crash, leaving you hungry.
Curb Food Cravings
Eating small, frequent snacks boosts your metabolism and helps stabilize your blood sugar which will help you feel less hungry. Hunger can throw your body into starvation mode. When this happens your metabolism slows and this make your body think that it could not get food for a while so it will fight to keep every pound of fat. For this reason, eating frequently is so important.
Adding healthy snacks throughout the day increases mental performance and focus. Try any of the snacks listed here to boost your mental performance.
These seven snacks are smart choices that will prevent you from getting too hungry:
- 1/2 cup cottage cheese + 2 slices of fresh pineapple
- 1 cup of carrots or celery sticks + 1 Tsp of almond butter
- 1/2 cup of plain yogurt + a handful of berries.
- 1 hard-boiled egg + 1 corn cake or wholegrain rice cake.
- 8 almonds + 1 apple
- 2 cups or air-popped popcorn.
- 20gr dark chocolate (75% cocoa or above) + 1 orange