Unnecessary sugar and calorie intake are the main causes of weight gain. Especially when planning a diet, one of the hardest things to cut out is sweet snacks. Completely resisting the snacks you want to eat can become another source of stress. In such cases, try replacing them with healthy foods that are low in sugar but provide a feeling of fullness.

 

◇9AM=Breakfast substitute donut→Brown rice bread·Greek yogurt

 

Busy modern people often replace their breakfast with a sweet bread or donut and a bitter Americano on their way to work. However, donuts are made by frying refined wheat flour dough in oil and then sprinkling sugar or syrup on top. As a result, they inevitably have high sugar content and calories.

 

Typically, the calorie content of a franchise donut ranges from 200 to 400 kcal per piece, comparable to a bowl of rice. It also contains significantly more fat and sugar than other snacks. This is similar to desserts like waffles. Excess carbohydrates and fats accumulated in the body are not all used as energy and can be stored, forming fat cells. Additionally, a rapid increase in blood sugar levels causes it to drop quickly, leading to feelings of hunger, which can result in overeating.

If you're craving a snack on your way to work, eating whole wheat bread instead of a donut can be helpful. Whole wheat is a food with a low glycemic index and contains less sodium compared to other breads, which aids in dieting. Additionally, whole wheat is rich in fiber, which helps with bowel movements, slowly raises blood sugar levels, and keeps you feeling full for a longer time. Another option is to enjoy plain Greek yogurt made without sugar, topped with dark chocolate, muesli, and dried berries.

 

12:30 PM = Remove whipped cream from the drink

 

During lunchtime, it is easy to see office workers drinking coffee or beverages topped generously with whipped cream as a dessert. While I thought that beverages, rather than rice, would have less impact on weight, that is not actually the case. To lose weight, you need to cut back on drinks first. Once you become accustomed to sweet drinks, you tend to seek out only those menus as if addicted. This is because when the body absorbs sugar, dopamine is released in the brain's reward center. As a result, you habitually crave sweet things.

 

Be cautious with fresh fruit juices as well. Fruits themselves contain a lot of sugar, and usually syrup or other sweeteners are added, which is not good for the body. Considering that there are no truly healthy sweet drinks for weight loss and health management, it is advisable to develop a habit of removing syrup and whipped cream first.

 

3PM Snacks → Bananas, Almonds, Dark Chocolate

 

Around 3 PM after a meal is the most drowsy time of the day. Especially if you've eaten flour-based foods like Jajangmyeon or snacks, the drowsiness becomes even more intense. Many people look for snacks or chocolates to chase away the sleepiness. Snacks and chocolates are high in calories and sugar, but unconsciously, people tend to reach for them more than usual while working, leading to greater intake.

 

Recently, many healthy snacks under 100 kcal are coming out, but you shouldn't eat too much of them either. Low-calorie snacks often use artificial sweeteners like aspartame, which makes the body crave sugar and helps absorb sugar components in foods more easily.

If you want to reduce sleepiness and hunger healthily, bananas, almonds, and dark chocolate can be good alternatives to instant snacks. Bananas are rich in fiber and potassium, making them filling foods that suppress appetite. Almonds are abundant in vitamin E and magnesium, which help relax muscles and stabilize nerves, while dark chocolate is effective in lowering cortisol levels and relieving stress.

◇ 10 PM = Stimulating late-night snack → Cucumber and carrot

 

Even if you carefully control your diet throughout the day, the temptation of late-night snacking always comes. Especially if you had a light dinner or fasted, the temptation becomes even stronger. However, frequent late-night snacking is a major cause of obesity. During the day, the sympathetic nervous system primarily functions to promote energy consumption through metabolism.

 

On the other hand, when the parasympathetic nervous system is activated at night, nutrients in the body are stored as fat, making it much easier to gain weight compared to eating at other times. The best approach is to completely stop late-night snacking, but when you are truly hungry, it is better to substitute with water, a glass of milk, cucumber, or carrot. At this time, chew slowly and multiple times to stimulate the satiety center. Even a small amount of food can make you feel full, helping to reduce intake.

 

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I also have soy milk or nuts around 3 PM.

You're taking good care of your snacks.

 

I had bread this morning.

I feel a bit uncomfortable inside...

 

I'm curious about brown rice bread.