Snacking is healthy – if you do it right We have 6 valuable tips to show you how.
Snacks yes or no? Opinions are always divided on this question. We say very clearly: yes. If you do it right Smart snacking will help you through afternoon lows, shorten the time between meals, and can save you from hunger pangs.
This will also help if you are working on shedding a few pounds. In muscle building phases, targeted high-calorie snacks bring you the calories you need.
However, the how and what of snacking play a big role if you want to integrate healthy snacks into your everyday life. Our 6 tips show what you should pay attention to.
Chips in front of the TV. A sweet dessert after the main course. The piece of cake in the afternoon. Why actually? Because you are hungry? Is it boring? Or just because you always do it that way? All not good reasons.
Think carefully about why you are snacking. If it’s the power of habit, boredom, or stress, leave it. As long as you are not hungry, your body does not necessarily need calories. Unless you are in the bulky phase or have to rediscover your feeling of hunger.
Snack maximum 200-300 kcal
A snack is not a main meal. Accordingly, the number of calories should also be significantly lower. Ideally between 200-300 kcal with 10-20 g protein and a good portion of fiber. If you can also incorporate vitamins, your snack is perfect.
Sounds complicated? But it is not at all. Protein bars score with 20 g of protein per serving. Crunchy Fruits still provide you with 80% of their original vitamins. And nuts and berries combine various nutrient-rich ingredients from around the world. Fiber? Yes, that too.
Snack according to plan
Snacking doesn’t mean that you should eat non-stop. You’re just messing up your body. Rather, it is about providing him with evenly distributed energy throughout the day and making it easier for you to hold out between meals.
Your snack should ideally cut the time between two main meals in half. Choose something that will keep you feeling full until your next meal. Protein and fiber snacks are always good choices.
Protein instead of sugar
Sweet snacks made from simple carbohydrates will mess up your blood sugar levels. This can leave you feeling hungry and eating much more than necessary. In addition, classic sweets rarely provide valuable nutrients.
If you really want something sweet, prefer fresh fruit, dried fruit without added sugar or a protein bar. By the way: Protein Bar Chocolate Brownie is not only called that, but also tastes like a freshly baked brownie after a minute in the microwave.
Forget about ready-to-go smoothies
They mostly consist of fruit juice concentrate and have a high proportion of sugar, especially fructose. Isolated it is no healthier than classic table sugar. In contrast to fresh fruit, many smoothies often only contain a fraction of the fiber originally available.
If you’re in the mood for fruit, that’s great. Eat a whole piece or make your own smoothie from fresh fruit. No time? Then try crunchy fruits. They are super crunchy, super tasty and always taste fresh.
Focus on your snacks
No matter what you eat. Focus on it. The best snack is useless if you can’t really tell you’re eating it. Another chocolate bar in front of the laptop? Or was it two?
Take a few minutes to enjoy your snack and eat it consciously. In this way you give head and body the chance to perceive it and support the feeling of satiety.