The best diet snacks to go. The right snacks. Choosing a dish for an afternoon snack

Eating right means not only watching what you eat for breakfast, lunch and dinner, but also carefully thinking through all the snacks! And remember that snacking on the right diet is just as important as any other meal.

Snack - is it needed and why

And why is it needed, a beginner pn-shnik will ask.

These are extra calories, and in general - think, cook something there ...

There would be to deal with breakfasts, lunches, dinners.

And if you also work in the office, then definitely not time for snacks.

I will upset someone now, but I will please someone (who like me - who loves to eat) - snacks on the right diet are essential!

The meaning is as follows:

• they prevent constant hunger and stressful regime, when the body goes into the regime “black times on the nose, we stock up on fat”;
• a snack on the PP provokes an acceleration of metabolism;

• gives extra energy during the day;
• excludes nightly grubs, because all day you did not experience a lack of food;
• allows you to easily and easily gain what you need, which, as we know, can be very problematic when playing sports and building muscle.

What it should be

So, I think the importance of having a snack with proper nutrition is clear, let's move on to more specific things - how it should look.

A proper snack is an additional meal between meals.

Snacks with proper nutrition in the standard menu - between breakfast and lunch (lunch) and between lunch and dinner (afternoon).

If you are a “crazy bird and a lark” (like me), then one more - evening - snack is allowed. That is 2-3.

They should be:

• less breakfast, lunch and dinner, both in volume and in the number of calories;
• consist, like any other food, only of healthy natural products;
• fit perfectly into any diet and regimen - there should be at least 2-2.5 hours between any meals.

Sometimes it may seem that the time for a snack has already come - often after lunch, after half an hour you want to eat something. But this is not hunger! Most likely it's just thirst, or you have a late lunch and it's time for a natural hormonal jump (I promise a separate full-fledged article about this very soon), when it just seems to you that you are hungry. By the way, in more detail about the difference between appetite and hunger, and about foods that pacify appetite.

It can be any - fruits, vegetables, protein, carbohydrates, fats. But there are little tricks, especially if it's snacks. Remember:

• for lunch you can just carbohydrates, carbohydrates and fats, carbohydrates and protein;
• second snack pp - for midday - it's only protein, maybe with a little fat.

At night or even at night, if “Uncle Zhora” suddenly overtook you, you can only use low-fat protein in any variants: cottage cheese with a fat content of less than 5%, egg white, boiled chicken breast or lean fish, veal.

Snack options

Now, in more detail, with examples, what you can have for a snack with proper nutrition.

Before lunchtime snack options with proper nutrition, might look like this:

• a couple of fruits (apples, tangerines, even bananas, if you are not losing weight);
• with any filling;
• pair or;
• a portion of any smoothie;
• small stuffed pita bread, etc.

You can add a cup of herbal tea, tea without sugar.

For an afternoon snack, that is, after lunch, snacks recipes slightly different, more proteinaceous:

• portion;
• 2-3 with a small portion of fresh vegetable salad;
• some kind of cottage cheese dessert, for example
• in extreme cases - a portion.

After dinner, you often want something sweet - have a snack with a protein curd dessert with the addition of dark chocolate, so you will prevent a possible breakdown.

What is prohibited for snacks

A proper snack at PP excludes any harmful products, that is, everything is simple here.

Also, do not get carried away with carbohydrates - you should have a snack with something lighter, not as satisfying as porridge.

The calorie content of a snack should be under attention, ideally less than the calorie content of the main meal, or at least the same. But no more! If you want to eat more during lunch or afternoon tea, reconsider the portions of breakfast and lunch - they may be too small.

Here are some secrets from those who have been in the PP for a long time:

1. if you are working, then plan your snacks so that the last one is as close as possible to the end of the working day - so you are unlikely to overeat at dinner;
2. plan each snack in advance so as not to go overboard in calories and not intercept something prohibited;
3. add fiber to the first snack - it saturates perfectly;
4. if suddenly you find yourself far from your pans and trays, but the principles of the PP are important to you, you can almost always buy an apple, kefir, a banana - it will be enough for a couple of hours.

I will share a short video, which describes the features of PP-snacks, and also gives good examples for snacks, PP-recipes for sandwiches, etc .:

During the day, a person periodically feels the urge to eat. It visits especially often during study or work, when the brain is working intensively and requires additional nutrition. Dieting also creates a need. Experts advise not to starve yourself and exercise healthy snacks on proper nutrition.

Most people take snacks ignoring principles. A quick meal on the go allows you to satisfy your hunger, but later it will be reflected in the extra pounds on the sides and belly of the fashionista. The health of the girl may also suffer. People who do not follow the principles of proper nutrition often suffer from diseases of the gastrointestinal tract. While dieting, you don't need to give up light snacks, but preference should be given to healthy foods. We will talk further about what rules you need to follow during weight loss, about foods that allow you to get rid of hunger and lose weight, as well as various options for snacks that you can use at school or work.

If a girl wants to lose weight, there is no need to give up diet snacks for weight loss. This approach allows you to keep your weight normal. Experts advise eating apples, vegetables, raspberries, dried apricots as a snack. However, fermented milk products are considered the most useful.

If a girl wants to carry out the right snacks for losing weight at work, she must eat food that is allowed. Eating low-calorie foods does not allow you to gain excess weight, but helps to saturate the body with energy and maintain its functioning throughout the day. It is important not to exceed the amount of food allowed. Serving size should be strictly correct.

Experts have identified a whole list of healthy and tasty foods that can be eaten during a diet. The menu for a snack while losing weight can include:

• yoghurts (no sugar or additives);
• fish;
• salads;
• legumes;
• almond;
• eggs;
• whole grains;
• fruit;
• cheeses;
• pistachios;
• bran;
• dried fruits;
• bird;
• vegetables.

When developing a daily diet for weight loss in accordance with the principles, it is worth considering the calorie content of each meal. It is necessary to strictly observe the permitted indicators. You can use the example menu if you are having difficulty composing it yourself. The human brain receives a signal of satiety only after 20 minutes. If a girl eats slowly during a snack, the feeling of satiety will appear faster.

What to eat as a snack?

Having decided to get rid of extra pounds, most girls are faced with the question: what can you eat with proper nutrition? There are a lot of healthy food. By planning her diet correctly, a fashionista will be able to make it as varied and delicious as possible. It is worth choosing recipes that match the needs and preferences of the girl. If the food is chosen correctly, the fashionista will normalize the blood sugar level and will not feel hunger. Healthy snacks for weight loss are easy to prepare.

At lunchtime or during an evening snack, you can give preference to the following dishes prepared according to simple recipes:

• Green smoothie. To prepare a diet for weight loss, you will need to mix whey, spinach, almond oil, coconut milk, banana and ice in a blender. No additional steps are required. When the procedure is completed, the drink is ready to drink.
• Cottage cheese with fruit. Having eaten such a dish, the girl will receive a strong protein charge with a minimum fat content. The dish is useful for strenuous physical exertion.
• Paleo pancakes. To cook them, you need to take 2 eggs and one banana. The mixture for weight loss should be fried, use a large amount of oil. The product acts as an excellent alternative to standard pancakes, which are high in calories.
• Boiled turkey cooked with avocado and hummus. Healthy foods will provide the girl with energy for several hours and saturate the body with the necessary amount of protein.
• Eggs. Hard-boiled them are all you need to ensure you have a healthy lunch. It doesn't take much time to prepare the dish.

Having brought to life one of the above dishes for a snack, a girl will be able not only to eat tasty and satisfying food, but also to saturate the body with useful substances.

Healthy snacks with proper nutrition

Today experts have identified a list of products that are most useful for losing weight. High-calorie food is not included in their composition. Healthy snacks can be a great addition. If a girl wants to lose weight, it is worth giving preference to snacks with few calories.

For dinner, afternoon tea or breakfast, it is allowed to eat foods from the following list:

• ... It not only helps to reduce weight, but also helps to strengthen muscles. Natural yogurt or cottage cheese. Food provides a minimum of calories, but has a positive effect on digestion and provides the body with the necessary amount of protein.
• Fruits or smoothies - contribute to the saturation of the body with vitamins and keep the figure of the fashionista in good shape.
• Salads and greens - have a beneficial effect on the work of the cardiovascular system, and also help to remove hunger.
• Fish and chicken are both healthy fats and protein.

If a girl on a weight loss diet really wants to eat, it is better to give preference to a protein snack. It is better to minimize the amount of carbohydrate dishes in the menu. Eating pumpkin seeds or almonds can satisfy your hunger. These products do not need to be cooked and allow you to saturate the body with useful substances. As an afternoon snack, you are allowed to eat ricotta cheese or mozzarella. These foods are rich in calcium and can replace a whole protein shake. For a snack, you can cook turkey or chicken dishes. They will strengthen the muscles of the fashionista.

For girls who are forced to take snacks at work, experts advise eating rich foods. For weight loss, it is best to eat fresh carrots or celery.

Important! The most convenient way to take snacks at work is with dried fruits or nuts. They saturate the body with a lot of energy. To satisfy the hunger that occurs in the evening, it is enough to eat a small handful.

Fermented milk products are an excellent assistant for office workers for weight loss. As a snack, you can drink a glass of yogurt or kefir. They will saturate the body better than a bun or chocolate bar, and will not affect the figure. Giving preference only to a snack based on the concepts of proper nutrition, the fashionista will relieve herself of hunger and will not gain extra pounds.

Useful products will saturate the body with the necessary amount of various substances, which will have a positive effect on the health and appearance of the woman of fashion. Observing simple rules, the girl will get closer to the desired figure.

Eating 2.5 - 3 hours later contributes to the good functioning of the stomach and the entire digestive tract. Metabolism improves, vitamins are absorbed better, fats are broken down faster. We don't feel hungry, which means we don't pass it on at the next meal. This promotes weight loss.

Snacks should be taken between meals. The portions should not be large, but sufficient to satisfy hunger, in terms of calories 100-150 calories.

A serving should be 2 foods, protein, vitamins, and minerals.

I checked it myself, the effect of snacks on weight loss is positive. I have it like this: in the morning at 6.30 - a hearty breakfast, before lunch, which at 12 o'clock I make 1-2 snacks. Dinner happens and at 20.00 comes, one or two meals before dinner, it depends on how long before it remains.

Snacks keep us from overeating in our main meals.

Light snacks in the morning

• - this is the best snack, activates digestion and cleanses the intestines. It is good to choose sweet apples. One apple is not enough, add a sandwich of black bread and fish.
• A glass with a spoonful of bran will satisfy your hunger for a long time.
• Berries - These can be frozen or fresh berries. Raspberries are especially useful.
• Oranges, tangerines, grapefruit, kiwi, pineapple.
• Fresh cabbage salad with olive oil or natural yogurt (eg Activia). You can add cucumber, pepper to cabbage. This snack is perfect for any time.
• Fresh cucumber and greens salad, seasoned with yogurt. The salad can be seasoned with fermented baked milk or kefir.
• Just cut tomatoes, peppers, cucumbers, radishes into a plate.
• A handful of unsalted nuts, whatever you like.
• Sandwich with a thin slice of avocado and a slice of cereal bread.

The break between lunch and dinner can be long and we will definitely want to eat. If we endure and wait for dinner, the following will happen - eat the "elephant" at dinner, almost without chewing. In the meantime, you are waiting for the evening meal, the body will put aside a little fat in reserve, that's how it works.

So learn to snack and drink water. Sometimes a few sips of water will satisfy your hunger, as it was just thirst.

Afternoon options

• with dried fruits.
• A glass of kefir with herbs or bran.
• A sandwich with fatty fish and black bread.
• Hard boiled egg.
• Carrots, turnips, radishes, cucumbers.
• A glass of yogurt or fermented baked milk with a handful of bran.
• Cabbage in the form of a salad with various additives in the form of cucumbers, peppers.
• A cup of boiled buckwheat.
• Boiled beans.
• A slice of boiled chicken wrapped in a lettuce leaf.

There are a lot of options for snacks, diversify and use, this is only for the benefit of your health and excess fat will not be deposited.
I will be very glad if these simple and light snacks are useful to you.

Another tip, take food with you to work or school, you can put it in a small container or just in your purse if it's fruit. Colleagues will drink tea and cake, and you will have a healthy and healthy snack.
I wish you good health and good mood!

I suggest watching an interesting video about the benefits of snacking.

PressFoto / kosmos111

Learning to quickly satisfy your hunger is not an easy task, but with a little effort on a weekday evening to prepare a healthy snack, you will always stay in good shape and get a boost of energy. You need to forget about harmful chips, mega-calorie chocolate bars, in general, any type of fast food that is noticeably reflected in your figure.

Motivate yourself, don't be lazy and broaden your culinary horizons with interesting dishes for healthy snacks at work.Initially, buy yourself or your child a beautiful lunch box - this will be the first step on the path to healthy eating.

What to eat at work so as not to gain weight? What to cook for a snackto study so that it is satisfying and useful? We offer 15 options for snacks at work or school:

Dairy products (yogurt or kefir)

One serving of fermented baked milk contains a large amount of fiber, which contributes to good digestion of food. Milk liquid fills the stomach and saturates it with easily digestible simple proteins. Low calorie content is also a significant advantage of these products - 30 kcal per glass. You are given a choice, the addition of various seasonal fruits will not quickly get bored with such a snack. Remember, the shelf life of homemade yogurt is no more than three days, and the addition of berries is possible only immediately before use.

Dairy products such as fermented baked milk or kefir help to improve metabolic processes in the body, remove accumulated toxins and toxins from the liver and kidneys, strengthen blood vessels, as a result of which, the work of the heart system improves.

The positive properties of dairy products are achieved due to the vitamins of group A, B and C, as well as microelements participating in the biochemical processes of the body.

Crispy ball chickpeas baked in the oven

Few people know the useful properties of chickpeas, but we are all familiar with hummus paste, made from this type of legumes.

The characteristic features of chickpea include:

• helps to get rid of obesity;
• helps to strengthen general immunity;
• affects the reduction of bad cholesterol;
• is a preventive measure against the occurrence of cataracts;
• increases the level of hemoglobin in the blood;
• low calorie content (100 g contains 129 kcal);
• assimilation of chickpea proteins is achieved several times faster than when using other types of legumes.

Ingredients:

• boiled chickpeas 0.5 kg;
• olive oil 2 tablespoons;
• greens;
• spice;
• salt to taste.

The oven must be preheated to 200 ° C. After the chickpeas have been boiled, dry them by sprinkling them on a paper towel. Drizzle the peas with olive oil and add spices and salt. Place it on a baking sheet in one layer and place it in the oven for 20 minutes, until golden brown. Stir every 7-10 minutes. After cooking, sprinkle with finely chopped herbs and mix again.

Energy bar

Look for than to have lunch at work from the store? Then opt for a bar with muesli, nuts and various berries or fruits. This full-fledged snack is more suitable for adults, while for children, you can make a delicious energy bar yourself.

Ingredients:

• oatmeal 100 g;
• butter 3 tablespoons;
• honey 1 tbsp;
• sugar 2 tablespoons;
• dried berries, dried fruits (for example, blueberries, cranberries, dried apricots);
• nuts.

In a hot skillet, stir in the butter, honey and sugar. Remove from heat after the butter has melted. Here we mix in flakes, nuts and berries crushed into small crumbs. Put it gently in a mold and put it in an oven preheated to 180 ° C for 20-30 minutes. Then cut into convenient portions.

Cottage cheese

Healthy snack at workcan also be made from cottage cheese. At lunchtime, it can be easily purchased at your local supermarket.

Cottage cheese is a healthy protein food containing highly digestible and highly nutritious casein. The high value of this animal protein serves as a complete alternative to other foods. 250 g of fresh cottage cheese contains the dose of protein that a healthy body needs. Do not forget about the composition of cottage cheese, which is rich in calcium and phosphorus, which help the formation and strengthening of connective bone tissue. Therefore, feel free to cook curd dishes for yourself and your child.

For an adult, it is better to use low-fat cottage cheese. It can be mixed with herbs and sour cream and wrapped in lavash rolls. But for children, it is better to choose an option with a fat content of no more than 9% and mix it with dried fruits. Let me remind you that without a refrigerator, these products are suitable for three hours.

Fruit

The simplest option, what to eat at work - fruit. For those who are losing weight, it is better to choose unsweetened varieties of green apples, oranges and kiwi are also suitable.

Women on a diet should not include bananas in their diet. their glycemic index is equal to 60, which is higher than the norm for weight loss.

The fruit doesn't have to be fresh - try baking the apple in the microwave or oven, cut the core and stuff it with nuts, raisins, or any dried fruit mixed with 1.l. honey. Believe me, such a variety will give you not only satiety, but also a portion of joyful mood.

Berry, fruit, or vegetable smoothie

A strong feeling of hunger that appears can be tamed with a berry, fruit or vegetable smoothie (cocktail). Any dairy products, vegetable or fruit juice, green tea without sugar are used as a basis. Additional ingredients: 2-3 types of berries, fruits (you can use frozen) or vegetables. Flax, sesame or pumpkin seeds are also added to fortify with vitamins. But for a fat-burning effect, grated ginger is put in a smoothie.

baked potato

In this option, you can practice with recipes. I would like to move away from the usual concept of fried potatoes towards a more healthy way of cooking. As you know, potato tubers have a high energy value. It is a protein food containing amino acids and vitamin C. Therefore, satisfying your hunger with potatoes, you increase your immunity.

First option:

Prepare the seasoning mixture and olive oil. Wash the tubers well and cut them into convenient slices, each dipped in the seasoning and olive oil mixture. Place on a baking sheet and place in an oven preheated to 200 ° C for 30 minutes.

Second option:

Boil the potatoes in their uniforms. Make a cross-shaped incision on top and put the cheese mass there (hard or curd cheese with tomato or garlic) and send it to the microwave for a few minutes, until the cheese is completely melted.

Dried fruits

Dried fruits contain an incredible amount of vitamins, minerals and healthy carbohydrates. They can be consumed both independently and added to cottage cheese or fermented milk products.

Nuts

Nuts are a full-fledged storehouse of proteins, vitamins of group B, E, as well as various minerals (potassium, calcium, iron, etc.). For example, almonds are among the nuts that lift your spirits with a boost of vivacity. Especially, this product is relevant towards the end of the week, when the forces are almost exhausted.

But don't indulge yourself too much a healthy snack at worksince nuts are high in calories. The daily norm is no more than 20-30 g.

Hummus sandwiches

Hummus is a paste made from chickpeas. Everyone should know about its beneficial properties, because it is a valuable protein that belongs to easily digestible components. Its low calorie content does not promote weight gain; rather, on the contrary, it serves as a good fat burner.

Ingredients:

• boiled chickpeas 500 g;
• olive oil 3 tablespoons;
• lemon fresh 1.5 tbsp.;
• 1 clove garlic (optional);
• fresh bell pepper 1 pc .;
• salt and pepper to taste.

Combine all ingredients (except bell pepper). Use a hand blender to grind them to a thick paste. Too thick mass can be diluted with water in which the chickpeas were boiled. Add finely chopped bell peppers just before use.

Cooked hummus can be spread over whole grain bread or pita bread.

It is important to know!Homemade hummus paste has a shelf life of 7 days when stored in the refrigerator.

Muesli

TO healthy snacks at work also include muesli. They can be prepared with your preferred milk base. Before buying, you should carefully study the composition of the package - it may contain various additives, denatures and flavor enhancers. Maximum naturalness is the guarantee of a quality product. It is also possible to purchase cereals separately and prepare them with the addition of your favorite dried fruits.

Sandwiches

The sandwich is a good snack, but it needs the right ingredients. No sausages and white bread should be included in the diet of both adults and children. The healthiest bases are whole grain breads, yeast-free, with bran. Fiber-fortified corn tortillas are also invaluable. You can put hummus paste on them or use it yourself.

Having dealt with the basis, we proceed to filling. It can be such ingredients: boiled chicken, vegetables, steamed fish, cheese.

Long-lasting satiety is guaranteed with these types of sandwiches.

Dark chocolate

Repeated studies have provided irrefutable proof that it is dark chocolate that helps control the daily calorie intake. It contains powerful antioxidants, phosphorus and calcium. And everything is in a bar of one hundred grams of chocolate. Only dark is suitable, with a cocoa content of at least 75%. As a snack, it is recommended to eat no more than 30 g of dark chocolate.

Vegetables

Fresh vegetable salad will serve well a snack at work or study. All you need to do is cut up seasonal vegetables and put them in a small container, add spicy herbs and more lettuce leaves. Drizzle with lemon juice and the dressing is ready.

Boiled eggs

Eggs can be boiled both at work (in an electric kettle) and in advance at home. It is better to opt for quail eggs containing a large amount of vitamins A and B. These vitamins contain female beauty: health of hair, nails, skin and eyes. The daily rate is 5-6 quail eggs.

Many factors depend on the right snack at work or school - this is the figure, performance and, of course, mood. Eat right and get the most from nature!

Nutritionists convince all those desperate to lose weight that snacks are healthy, and they also help maintain an optimal weight. Also, such "fast food" is indispensable when traveling, hiking, at work, studying. However, the main condition is to comply with the regime and eat only healthy and nutritious foods.

Frequent fractional consumption of food allows the body to maintain a high-quality and fast metabolism, helps the gastrointestinal tract to work in the correct mode, assimilate nutrients in the right amount and on time.

Eating at least 5-6 times a day, you will give the body the necessary supply of energy. This will allow you to avoid overeating during your main meals and to control your own appetite.

The benefits of eating healthy snacks include:

• Frequent and fractional meals does not allow the feeling of hunger to play out... Many who have been on diets "break" from the regime, as the constant feeling of an empty stomach prevents them from concentrating on anything else. Eating frequent meals helps relieve hunger and the stress it causes. In addition, it is psychologically easier to stay on a diet if you know that in an hour and a half you can have a light snack, and not painfully wait for lunch or dinner.
• Moderate appetite... Snacks do not allow you to get very hungry, so you can do not abundant meals, including the main ones. Even if you eat once a day, then for this intake you will eat much more calories than the body needs, which means that they will "go" into fat cells.
• Good digestion... Several years ago, the principles of separate feeding became popular. They are based on the fact that different products do not combine with each other due to their chemical properties. They can also be improperly absorbed by the body. For example, fruits are extremely poorly combined with any other products - they provoke the processes of decay and fermentation in the digestive tract. This negatively affects your well-being. Snacking on fruits separately from other foods can have a positive effect on health.
• Deep sleep... Losing weight know very well how difficult it can be to fall asleep with an empty stomach. However, if you go to bed immediately after a heavy meal, then sleep will also not bring satisfaction and rest. Therefore, eating the right snacks ensures a healthy sleep. By eating fractionally, you will not overeat at dinner and will be able to allow you to eat a light food right before bed.

Basic rules for healthy snacks

You need to have a snack according to certain rules. Frequent meals have not only advantages, but also the other side of the coin. You should reduce the amount of portions consumed. If you are losing weight, it is important to create a calorie deficit. And if you're just maintaining your weight, keep your calories at your usual level. It is necessary to count calories so as not to go overboard with the calorie content of food.

To get the most out of your snacks, follow these basic rules:

1. Snack quality... For a dish to be healthy, you should clearly understand its composition. Be sure to consider not only the calorie content of the snack, but also the glycemic index of the foods that make up it. A good snack should not be too high in calories, it should be nutritious. That is, it should be based on proteins, fiber, slow carbohydrates. This will not harm the figure and will saturate for a long time. For example, for women with an average weight of 60 kilograms, the amount of calories consumed daily should be about two thousand. Dividing this number by 5-6 meals will give you the average calorie intake for each snack.
2. Number of snacks... The average wake time of a healthy person is about 16 hours. The number of meals during this time should be 2-3 times and 4-5 additional snacks. You should not eat too often, or you may get carried away and eat more calories than you should. The optimal distance between meals is no more than three hours. To get used to eating this way, you can even set the alarm at first.
3. Think over the menu in advance... It is important to know in advance what you will be snacking on during the day, so that you do not get hungry, and there is nothing useful in the refrigerator that could be used as a snack. Be sure to purchase "healthy" foods for future use. You can even make a schedule for yourself what and when you will eat. You should always have in stock fresh fruit, bran crispbread, eggs, boiled chicken and beef, dairy products, nuts, and more.
4. Drink enough water... Thirst can often be confused with hunger. Therefore, regularly keep a water bottle with you or take it on the road. If you suddenly feel hungry, try to drink, perhaps the feeling will pass. After 20 minutes, you can have a snack if you want. In any case, drink as much liquid as possible to keep metabolic processes running smoothly.
5. Breakfast should be 30 minutes after waking up... The blood sugar level will also raise vitality. The ideal food for the morning is porridge. It will help start metabolic processes and the digestive system. To avoid monotony, mix: one breakfast with porridge, the second - scrambled eggs and toast. Fruit can be used as a morning snack. They are nutritious and contain a lot of antioxidants.
6. Lunch should be five hours after breakfast... You don't need to load the stomach too much - you can eat salad and something protein. As a snack, you can eat something nutritious - nuts, yogurt, cottage cheese.
7. Dinner three hours after the last snack... The menu should contain foods rich in carbohydrates, fiber and proteins. The last snack before bedtime can be a fermented milk product, fruit.

What you can have for a snack with proper nutrition

A healthy snack can include light carbohydrates only if there is no more than one to one and a half hours left before the main meal. In this case, the drop in blood glucose will not have time to occur and the body will not have time to get hungry, so you will feel a second feeling of hunger only before the main meal. For such a light snack, any fruit, berries, smoothies, dried fruits (pre-soaked in water), a cereal and nut bar are suitable.

If you have about two hours left before the main meal, then the snack should not be based on exclusively light carbohydrates, as they can cause a rapid spike in blood glucose, followed by a drop. In this case, the feeling of hunger will return quickly, and it will still be far from eating. This threatens with an increased load on the pancreas, which can lead to the development of diabetes in the future. The optimal would be a "paired" snack - protein combined with light carbohydrates. This will ensure a smooth release of carbohydrates into the bloodstream. Suitable products are: any fermented milk product + fruits (berries), low-fat cheese + vegetables.

If the main meal is planned no earlier than three hours later, then snacking is recommended with products based on complex carbohydrates. These can be more complex combinations. For example, whole grain bread (yeast-free), vegetables, herbs; hard cheese, chicken breast, eggs, lean fish, vegetables; sushi rolls; cottage cheese casserole; vegetables, whole grain cereals that do not require long cooking - buckwheat, flaxseed porridge. However, this category does not include various muesli, as they are high in simple carbohydrates, sugar and often artificial fillers.

This snack can include dark chocolate. However, it should not be consumed a lot (more than 25 grams) and as an independent dish.

If you do not have the opportunity to have a snack, then it is recommended to have herbal or green tea with you. It can be packaged, but it is best bought in the pharmacy chain. This drink will protect the biliary tract from congestion and soothe hungry spasms.

What not when snacking on proper nutrition while losing weight

Many are used to sandwiches as a classic snack. However, the traditional combination "bread + meat" for some is an unacceptable option. These two products are extremely difficult for the stomach to digest when consumed at the same time. An alternative can be whole grain breads combined with cottage cheese, vegetables.

Also, bad snacks are:

1. Fast food products... This category includes various hamburgers, sandwiches, hot dogs, shawarma and more. However, in many fast food establishments you can now find a "healthy menu" - sandwiches with herbs, vegetables, salads.
2. Pies... It is especially harmful to snack on baked goods made from yeast dough, as it can provoke fermentation in the gastrointestinal tract and belongs to the category of light carbohydrates - a lot of calories and a quickly passing feeling of satiety.
3. Various bars, cookies, corn sticks, snacks, chips... These "dry" foods provoke dehydration of the body and cause dysfunction of the biliary system. This leads to a feeling of fatigue, weakness, lethargy, performance decreases.
4. Excessively fatty foods: fatty meats, caviar, red fish... This type of food can be effectively absorbed by the body only in the case of active work of the digestive system. And this is possible only during a full meal.
5. Dry soups, instant noodles and more... These products contain a huge amount of chemicals. Eating them is strongly discouraged.
6. Pure nuts... They are dry and highly concentrated in nutrients. If you eat them as an independent dish, then you can provoke stagnation of bile in the biliary tract. It is optimal to use them in combination with juicy vegetables such as tomatoes, cucumbers, bell peppers and others.
7. Coffee... It cannot be drunk on an empty stomach and as a snack it is categorically unsuitable, as it blocks the activity of the gallbladder and disrupts the digestive process. It is recommended to drink it no earlier than half an hour after the main meal.

Recipes for the right snacks

Healthy snacks are critical to maintaining optimal blood glucose levels throughout the day. Protein snacks are especially beneficial. In addition, it is important that they are easily and quickly prepared, as well as easily transported to any place.

Correct first snack

Perfect as a morning snack, cottage cheese and fruit porridge. It is low in calories - only 160-180 kilocalories per serving. But there is a lot of protein in it - about 14 grams. Such a reserve will give the vital energy necessary in the morning. Plus, this healthy snack won't cause unwanted fat cells to accumulate.

You can take cottage cheese of any fat content, depending on whether you want to lose weight or gain muscle mass. Add a handful of berries to 100-150 grams of fermented milk product, for example, strawberries or blueberries. They add antioxidants and vitamins to your snack. If the mass seems a bit dry to you, add low-fat kefir.

A quick meal like this is especially beneficial after exercise. The cottage cheese contains the amino acid glutamine. It will promote muscle recovery after exercise.

Correct second snack

A second snack should recuperate and energize throughout the day. An energetic cereal and fruit snack will cope perfectly with this purpose. You can find the ingredients for this simple dish at any supermarket. For a snack you will need: half a cup of dried cranberries, chopped almonds, dried pumpkin seeds, a quarter cup of walnuts, the same amount of raisins.

All components should be thoroughly mixed and divided into several servings - from four to six. These convenient snacks can be carried with you to work during the week as a second lunch.

Snack options with proper nutrition on the go

Sticking to the basics of proper nutrition is important even on the road. A lot of healthy meals can be prepared for the trip. Let's consider several options:

• Turkey, hummus and avocado rolls... Turkey is a dietary meat. For rolls, you need brisket pieces. Avocados also contain healthy vegetable oil. In general, one serving of rolls contains about 100 calories and 8 grams of complete protein. For cooking you will need: a couple of slices of boiled turkey meat, the same amount of avocado, one tablespoon of hummus. Cut the meat into thin slices. Lubricate each with hummus and put on top of the avocado. We fold in the form of a roll. The snack is ready.
• High-protein smoothie... This drink can be poured into a thermos or a bottle and taken with you on the road. Cooking is easy: just mix all the ingredients in a blender and beat for a minute. For cooking, you will need the following ingredients: a glass of unsweetened coconut milk, a glass of baby spinach, one banana, a couple of tablespoons of almond oil, two teaspoons of vanilla extract, a quarter cup of whey, ice to taste.
• Fried chickpeas... This is a great snack for those who like different snacks. But, unlike most similar products, chickpeas fried in spices are low in fat and high in protein. In addition, spices improve metabolism and are good for the heart. For cooking, take a couple of glasses of chickpeas, a tablespoon of olive oil, one and a half teaspoons of chili, the same amount of caraway seeds, salt to taste, a little cayenne pepper. We wash and dry the chickpeas. Preheat the oven to 200 degrees, mix the ingredients in a large container so that all the chickpeas are covered with spices. We bake on a baking sheet, stirring the chickpeas from time to time. The finished product should be golden brown and crispy.

Snacks on the right diet at work

In addition to the main lunch at work, it will not be superfluous to arrange a snack. Of course, it should be easy to prepare and as healthy as possible. You can try these options:

1. Super Protein Chocolate Seed... This delicacy is easy to prepare and has an original taste. You can cook for future use and store in the refrigerator, taking portions with you to work. Ingredients: 12 dates, quarter cup hemp seeds, chia seeds, sesame seeds, cocoa powder, raw cocoa nibs, half a teaspoon of vanilla extract, a pinch of cinnamon, sea salt to taste. Place pitted dates in a food processor and grind to a paste. Add hemp seeds, sesame seeds, chia, cocoa, vanilla, cinnamon and salt. Mix thoroughly and add the cocoa nibs. The resulting mass should be sticky. We form small balls from it and freeze them in the freezer.
2. Banana pancakes... Pancakes are good not only for breakfast, but you can also take them with you to work as a snack. They are prepared very simply. You will need a couple of eggs, one banana, a handful of wheat flour (preferably with bran). Mix all the components thoroughly and fry the pancakes in a frying pan greased with vegetable oil.
3. Black beans in pita bread... Such a hearty snack can even be used as a full-fledged "work" lunch. For cooking, we need: half a glass of canned black beans, half a teaspoon of caraway seeds, a couple of tablespoons of canned corn, a quarter of an avocado, a couple of pita bread or whole grain tortilla. Grind the avocado and mix with the rest of the ingredients. Pour the mixture onto the pita bread in a thin layer and twist it into a tube.

What can you have for a snack - watch the video

A healthy snack is an essential part of a healthy diet. If you are looking to lose weight or gain muscle mass, be sure to have snacks rich in protein and "slow" carbohydrates with you. They will provide a supply of energy, normalize blood glucose levels and will not be deposited in the form of fat cells.