To lose weight, most people recommend not to eat snacks. In fact, losing weight does not necessarily mean that you cannot eat snacks at all. It is not recommended to eat snacks. The main reason is that many people do not know how to eat snacks correctly for weight loss, and most snacks are not good for weight loss, so many people simply recommend that if you lose weight, all snacks should not be eaten.
However, if you learn how to eat snacks and eat the right snacks in the process of weight loss, then snacking may be beneficial to weight loss. For example, eating snacks between meals can help relieve hunger, so that when we eat, we do n’t eat much, and we can better control our appetite.
Of course, in order to achieve this goal, it is also important how to choose snacks and how many snacks to eat. So today I will teach you how to eat snacks when losing weight and how to make us lose weight with snacks. Let ’s start by saying that we do n’t recommend eating when losing weight. What are the snacks that we should be very vigilant about? There are several categories:
The first category: puffed food, not recommended. There are still some controversies about the quality of puffed food. Puffed food is not always suitable for weight loss. However, some puffed foods still use fried puffing technology. These puffed foods have high calories and are not suitable for weight loss When you eat. But after all, it is difficult for people to distinguish the processing method of puffed food, so I suggest that it is better not to eat puffed food when losing weight.
The second category: preserved fruits and preserves, not recommended to eat. Although the raw materials of preserved fruit preserves are mostly fruits, it seems very healthy and suitable for eating when losing weight. But when it is made into preserved fruit preserves, the calories of the fruit are concentrated, not to mention, a lot of sugar may also be added, so the preserved fruit preserved calories are often not low. In general, it is often 2-3 times that of rice, so it is not recommended to eat such snacks when losing weight.
The third category: fried cereals, fruits and vegetables or potatoes, it is not recommended to eat. Such snacks include potato chips, french fries, dried fruits and vegetables produced by frying, small twists, rice noodles, etc. These snacks are very high in calories and are not recommended for weight loss. It should be particularly noted here that although some dried fruits and vegetables seem to be fruit and vegetable products, they are processed by frying. The fat content is very high and the calories are also very high. It is not recommended to eat when losing weight.
The fourth category: fried meat, it is not recommended to eat. For example, fried chicken, chicken popcorn, fried chicken fillet, etc. Needless to say, these things are too high in calories, and it is not recommended to eat when losing weight.
The fifth category: candy is not recommended to eat. Such as marshmallows, marshmallows, lollipops, etc. It is not recommended to eat when losing weight.
Sixth category: Dried meat is not recommended. For example, dried beef, dried pork, etc., are not recommended to eat when losing weight. These kinds of things have very low water content and concentrated calorie concentration. It is easy to eat more than a few calories and exceed the calorie intake.
The seventh category: Baked snacks are not recommended. Such as various snacks, cakes, puffs, egg tarts, etc. Baked goods generally add a lot of fat, and some also add a lot of sugar, the calories are very high. It is not recommended to eat such snacks when losing weight.
Eighth category: Sweet drinks are not recommended. Such as Coke, Sprite, Blended Juice and so on. If you want to drink beverages, you can drink zero-calorie beverages and other zero-calorie beverages that use sweeteners. Blended fruit juice is not recommended to drink, but pure fruit juice without added sugar is edible.
None of the above eight types of snacks are recommended when we lose weight. In addition, when we go to the supermarket to buy snacks, I suggest that you develop the habit of looking at the nutrient composition table on the outer packaging, so that we can grasp the nutritional content and calories of this snack, know which one to eat Should not eat.
But to remind everyone, some snacks are particularly cunning and deceptive. What is deceptive? Most nutrient composition tables are labeled with calories and nutrition contained in every 100 grams of this food, while some snacks are packaged with 25 grams or even 15 grams of this food. In this way, if we don’t see clearly, we will feel that this snack has very low calories and very little fat. But if converted to a content of 100 grams, the calories are not low at all, and there is not much fat.
So when we read the nutritional composition table on snacks, we must pay attention to see if it is per 100 grams of calories and nutrition, or less than 100 grams, less than 100 grams, we should convert it into 100 grams The nutritional and calorie content of this snack can be understood.
The above is a snack that is not recommended for weight loss. So when I lose weight, I suggest you to eat some snacks. When and how much should these snacks be? There are several types of snacks recommended for weight loss:
The first category: oil-free dried fruits and vegetables. As mentioned earlier, some dried fruits and vegetables are fried, with high fat content and high calories, so they cannot be eaten. However, some fruits and vegetables are made by other dehydration methods, and the calories are not large, so you can eat them properly when losing weight. So how to distinguish whether a dried fruit and vegetable is fried or dehydrated? Let’s just look at the fat content in the nutrient composition table. If the fat content is more than 20 grams per 100 grams, then it is undoubtedly fried, so it is not recommended. Non-fried fat content is much lower.
But even the oil-free dried fruits and vegetables, because there is little water, so the calories are generally relatively large, we should also pay attention not to eat too much. In general, it is not recommended to exceed 30 grams a day, which is a small bag.
Here I will teach you a little trick to lose weight and buy snacks. We try to buy the smallest package of snacks, because people who love snacks know that after a packet of snacks is opened, it is often not restless if they do not finish it, so it is particularly important to buy small packages of snacks.
The second category: milk or low-fat dairy products. Mainly milk, yogurt, or other low-fat dairy products. Such snacks are generally recommended to be eaten between lunch and dinner, or to eat a little when you are particularly hungry after dinner. The total daily intake of milk and yogurt is not recommended to exceed 300 ml.
The third category: fruits and vegetables. Most fruits and vegetables are very good snacks for weight loss. Low calories can also increase satiety. And it is suitable for eating at any time of the day. With regard to the selection of fruits, it is important not to choose high-calorie fruits. We talked about the related knowledge of weight loss and eating fruits in the audio of how to eat fruit when losing weight.
The fourth category: nuts. Nuts are suitable for eating between breakfast and lunch, but nuts have a lot of calories, so be careful not to exceed 15 grams a day.
The fifth category: healthy coarse grains. Such snacks mainly refer to low-fat, low-sugar coarse grain biscuits, boiled corn, purple potatoes, sweet potatoes, etc. Helps increase satiety.
The sixth category: pure fruit juice. Pure fruit juice without sugar, suitable for drinking when a little hungry. Compared to fruit, juice generally raises blood sugar faster and helps relieve hunger. At this time, the best juice is watermelon juice.