Nutritionists swear by these tricks to avoid snacking between meals

Woman late at night snacking

Woman late at night snacking

It can be difficult to cut back on snacking when you’re stressed, busy, or just used to eating throughout the day. Unfortunately, constant snacking can be detrimental to your weight loss goals. As you probably already know, a sustainable calorie deficit is necessary for sustained weight loss. Excessive snacking between meals can lead to excess calories that can make it harder to maintain the energy deficit you need. And excess calories aren’t the only problem. Processed sugary snacks between meals can lead to overeating later in the day. So how can you avoid snacking between meals? We asked the experts.

To find out more, we spoke with Lisa Richards, nutritionist and creator of the Candida diet, and Katie Hlucny, registered dietitian and founder of My Dietitian Friend. They agree that the best tips for avoiding snacking between meals are eat three meals a day it’s at opt for snacks high in complex carbohydrates, protein and fiber. Find out more below!

1. Eat three meals a day

One of the best things you can do to avoid overeating and snacking if you’re trying to lose weight is eat three meals a day. “Eat 3 meals a day, including breakfast, preferably within 1 hour of waking up. If you eat balanced meals spread out throughout the day, you’re more likely to be satisfied between meals and won’t need to snack Eating 3 meals a day avoids needing 1-2 large meals where you might end up overeating,” Hlucny explains.

And she says it’s essential to have at least 20 grams of protein at every meal, especially breakfast. “Having a good source of protein at every meal, especially breakfast, will keep you from feeling hungry between meals and later in the day,” he adds. Check out some of these high-protein breakfast foods to blast belly fat.

2. Opt for snacks high in complex carbohydrates, protein and fiber

But, just because excessive snacking can lead to weight gain, that doesn’t mean that snacking, in general, can’t be beneficial for weight loss. In fact, snacking can be beneficial for weight loss. “Nutritional needs are very individualized for weight loss, and some people may benefit from snacking healthy between meals to avoid overeating at the next meal or at night. Snacking on fiber and protein can help support and keep a person satisfied between meals,” Hlucny says. Smaller, more frequent meals and snacks can help keep the body’s metabolism running smoothly and help the body use food efficiently.

And, when it comes to what to snack on, Hlucny and Richards agree that snacks high in complex carbohydrates, protein and fiber are the way to go. “Choosing complex carbohydrates can help prevent snacking between meals. Complex carbohydrates, found in foods such as whole grains, legumes, and vegetables, are high in fiber. Fiber takes longer to digest, promoting a feeling of fullness.” and reducing hunger pangs,” Richards says. This can help regulate blood sugar levels. It prevents rapid spikes and crashes that can trigger cravings for snacks.

“Complex carbohydrates provide a constant release of energy, keeping you satisfied for a longer period. They are digested more slowly than simple carbohydrates, such as refined sugars, leading to a gradual and sustained release of glucose into the bloodstream. This helps maintain stabilizes energy levels and reduces the desire to snack,” she continues. By snacking on complex carbohydrates, you can stabilize your appetite, feel fuller longer, and ultimately reduce the temptation to snack between meals.

Hlucny adds, “If you’re feeling hungry between meals, snack on protein and fiber. Protein and fiber help keep you full longer than carbohydrate-only foods. For example, try cottage cheese and crackers or nuts and dried fruit both of which have a combination of protein and fiber.” Yum! Cottage cheese actually has more protein than yogurt.

The bottom line

Overall, it’s important to prevent excessive snacking by eating three full meals a day. However, experts like Hlucny and Richards agree that snacking is still part of a nutritious weight loss plan. Snacks high in complex carbohydrates, protein and fiber are best for weight loss because they can help you stay full longer. Hlucny also recommends incorporating strength training at least three times a week to build and maintain muscle mass. Muscles burn more calories at rest, which helps boost your metabolism.

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