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Snacks and a healthy diet for weight loss

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Snacks and a healthy diet for weight loss. People who want to not only lose weight but also to be healthy are interested in healthy food. Snacks and a healthy diet are essential for losing weight and a healthy lifestyle. Proper nutrition is a guarantee of your beauty, health and weight loss.


Many people do not pay attention to adequate nutrition, and therefore many of them are overweight and at the same time earn themselves various diseases. Diet plays a vital role in our lives. Eating properly means not only what you eat, but also at what time of the day you eat. Your diet plays an essential role in how your body burns fat in your body. (1, 2, 3)


Snacks and a healthy diet for weight loss


Here are some snacks that you can eat boldly and not feel guilty …

Snacks and a healthy diet for weight loss – Popcorn

As long as you do not eat popcorn sweetened with butter or salt, this is a very light and healthy diet. Popcorn contains very high fiber content and low-calorie content. The best way to cook popcorn in a microwave, but if you are going to unzip it in a griddle, then use olive oil, as it contains monosaturated fats.

Snacks and a healthy diet for weight loss – Almond and other nuts

The best snacks and a healthy diet for weight loss are nuts as they contain monounsaturated fats. This type of fat is right for you and can even help clear your arteries and protect your heart from diseases. (1, 2, 3)


Monosaturated fats found in olive oil, nuts, and sunflower seeds reduce the level of bad cholesterol in the blood. Nuts also contain high amounts of vitamin E, fiber and magnesium. Vitamin E is an antioxidant that helps fight diseases such as cancer, asthma, osteoporosis and many other inflammatory processes.



Snacks and a healthy diet for weight loss – Sunflower seeds

Sunflower seeds are just as good for a snack. If you decide to eat them, do not forget to choose a bag of seeds, which contains minimal salt, but it is better to use seeds without salt at all. If healthy food contains a lot of salt, then it is no longer healthy food. Salty foods are okay in moderation, but not in the measure.


Snacks and a healthy diet for weight loss – Peanut butter

Peanut butter is a delicious kind of legume product. It has many positive qualities, like ordinary nuts, and it’s great because you get enough of it quickly. If you want to use peanut butter in your diet continually, then eat no more than 2 teaspoons at a time. (1, 2, 3)


They contain about 190 calories and a serving of protein. You can also eat peanut butter with fruit, crackers, or even mashed potatoes. This will sweeten your food and make it healthy. Even though peanut butter contains protein, this product is considered high-calorie food. So be sure not to overdo it.



Snacks and a healthy diet for weight loss – Smoothies

Fruit smoothies can be used as a substitute for food if they are made with a sufficient amount of ingredients. Depending on what you put into the cocktail, it may contain somewhere between 400 and 600 calories, respectively, after using it, you will not feel hungry for several hours. The advantage of this type of snack: you eat fruits, protein, fiber, and dairy products all in one tasty drink.


The choice is yours. If you follow your sugar intake, please understand that cocktails contain very high levels of sugar – although most of the cocktails contain natural sugar. Sugar turns to fat when it is not burned, so it’s not recommended to use shakes daily. If you enjoy this drink, then prepare or order yourself low-sugar cocktails. Many places offer this opportunity. (1, 2, 3)


Snacks and a healthy diet for weight loss


Snacks and a healthy diet for weight loss – Beef jerky

Who knows that jerky beef is very healthy and light snacks contrary to popular belief. About 30 grams of dried beef contains about 70-80 calories, 12 grams of protein and about 1 gram of fat. Just do not forget to look at the label so that the beef jerky does not contain high levels of sodium.


Snacks and a healthy diet for weight loss – Low Fat Yogurt

A glass of kefir usually contains 2-3 g of fat and about 150 calories. This is a much better snack option than something like ice cream. A recent study showed people who consumed three servings of low-fat yogurt daily as part of a reduced calorie diet lost 20 percent more weight than those who only reduced their calorie intake. (1, 2, 3)

Eat less but more often
We usually eat 3 times a day, while arranging large portions on plates. Instead, eat 5 times a day in small portions. You can even treat yourself to a small dessert in the evening. You should also always have breakfast no later than one hour after a night’s sleep. This is because your metabolism slows down during the night and breakfast will increase the metabolism to normal.


Many people do not eat breakfast at all, and some say: if they miss one meal per day, they will get less fat and calories per day. But if you do not eat breakfast, then you will starve without even noticing it, and thus it will slow down the metabolism even more. The key to proper nutrition is not to eat less, but to have a healthy diet and healthy food. (1, 2, 3)



If you eat more often, but less, it will prevent you from feeling hungry during the day. And if you eat foods that contain a lot of protein and fiber, and drink plenty of water, then you will actually feel full for an extended period of time, and you will not have the desire to snack so often.

You can use food according to this schedule:

7:00 am – breakfast
10:00 am – light snack
Noon- lunch
4:00 pm – light snack
7:00 pm – dinner


Snacks and a healthy diet for weight loss – Metabolism up when you eat a lot

It sounds funny, but it’s true. The actual process of breaking down food burns calories. So, if you eat several times a day, you will burn more calories in the digestive process than you will eat less. Of course, this does not mean eating more and everything that comes to hand, food that has a high content of fat and calories and does not comply with the diet.


When we say “eat more,” it means eating foods that are high in fiber and protein. It’s normal if you treat yourself to something delicious from time to time, but do not overdo it. In the diet for weight loss is nothing to eat for 3 hours before bedtime, and not to eat after 7 pm. (1, 2, 3)


Snacks and a healthy diet for weight loss


This means that if you usually go to bed at 1 am then you should eat your last meal no later than 10 pm. Some people do not want to eat late in the evening because their food cannot be digested normally. This can cause gas and cramps in the stomach in the morning.


People who complain of bloating do not understand that this comes from the gas formation and from food particles that are not digested from improper digestion. This can be avoided if you do not eat a snack late at night before bed. (1, 2, 3)


If you eat hard late at night before bed, your body concentrates all its energy on digestion. One of the primary functions of sleep is rest after a hard day’s work and restoring the body from fatigue. Therefore, if all the energy is directed to digestion during sleep, then you will wake up tired and not rested.

Of course, this is not realistic if you want to eat at night. Then you should eat some fruit or a handful of nuts, so as not to feel hunger because hunger is not a healthy diet and proper nutrition is a success of health and beauty.


Stop eating a lot during an emotional state
This is probably easier said than done for most people. If you have stress, depression or lack of emotional support from friends, family or loved ones, then you always want to have something to eat or enjoy the sweetness. (1, 2, 3)


This is a bad habit of overeating during an emotional state because this state makes you eat between meals even if you are not hungry. Sometimes it seems to you that you are hungry, but in fact, you can be lonely and when you eat, it seems to you that you are comfortable and that you fill the void.



Also, stress and depression also produce an excess hormone called cortisone, and when this happens, you will have fatty tissue on your stomach with which we try to fight.


If depression and stress is a problem for you, seek help from professionals, friends or family. Remember that stress and a flat stomach are incompatible. You need to get rid of anxiety and depression to have a good figure and a flat stomach. (1, 2, 3)


Reduce sodium intake
If you eat foods that contain a lot of sodium, then it can cause bloating, and your stomach may look slack than it is. Remember, almost all foods contain sodium. Manufacturers put lots of sodium into products for long-term storage of the product. So, choose foods that contain less sodium.


Do not forget the little things
If you are trying to lose weight, then you eat a lot of salads, because they are very useful for losing weight and this is true. But many people do not attach importance to dressings for salads, various gravy for dishes and so on. (1, 2, 3)


Do not forget you can sweeten your snacks. Instead of eating an ordinary apple, try adding a teaspoon of peanut butter to enhance the flavor. With this, you will get more protein for reinforcement.

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