Snacking if done correctly and in a healthy way can be made part of a weight loss and maintenance program. Mindful choices while selecting the right kind of snacks must be made a habit and they should always be consumed in moderation.
Snacks between meals provides a constant flow of energy to the body, thus helping the body in performing its functions effectively, physically during workout hours and mentally at workplace. Mindful snacking can help regulate blood sugar levels in the body and prevents you from overeating at mealtime.
DO'S OF HEALTHY SNACKING
1) PLAN AHEAD - Last minute planning regarding healthy snacking must be avoided at all costs. It helps you in preventing unhealthy options such as sugary foods, fried dishes and saturated fats which affect the body negatively. Always keep healthy snacks handy such as unsalted nuts, dry fruits, roasted chickpeas, peanuts, dark chocolate etc.
2) SET A FIXED SNACK REMINDER - Having a set snack time daily proves to be quite helpful in weight loss. Ideally snacks must be taken between lunch ad dinner. Early breakfast eaters need a quick snack between breakfast and lunch. Post dinner snacks should be taken only if you feel extremely hungry because unnecessary munching at this hour could lead to unnecessary weight gain.
3) STAY HYDRATED - People normally have a habit of confusing thirst with hunger. When the body does not receive enough water, the brain signals the body that you are hungry but actually you are just thirsty. So the next time you feel hungry, first of all drink water. Besides plain water, you can also take unsweetened tea, fresh juices, homemade soups and smoothies, green tea, detox water and skimmed milk.
Stay away from calorie dense sweetened beverages as they lead to weight gain, type 2 diabetes, heart problems and other chronic diseases.
4) EAT MINDFULLY - Snacks must always be chosen wisely. They must always be considered as a mini meal, thus nutritionally dense snacks must be given preferance instead of calorie dense ones. Whole foods must always be chosen over packaged options. Carbohydrate rich snacks along with a balanced proportion of fat and protein must be taken.
5) GET MORE SLEEP - Lack of sleep causes a change in the level of hunger hormones which lead to increased appetite and cravings for calorie dense foods. For this reason, a restful sleep of eight hours every night must be always made a priority.
