(Diet) There are surprisingly many snacks eaten throughout the day… You should replace them with ones that won't make you fat.

Unnecessary sugar and calorie intake are major contributors to weight gain. Especially when planning a diet, sweets are one of the hardest things to cut out. Constantly resisting cravings can be another source of stress. In such cases, try switching to healthier, less-sweetened options that provide a feeling of fullness.

 

◇9AM = Breakfast substitute donut → brown rice bread and Greek yogurt

 

Busy modern people often substitute breakfast with sweet bread or donuts and a bitter cup of Americano on the way to work. However, donuts are made from refined carbohydrates, such as wheat flour dough, fried in oil, and then sprinkled with sugar or syrup. This means they are inherently high in sugar and calories.

 

A typical franchise donut contains 200-400 calories per piece, equivalent to a bowl of rice. They also contain significantly more fat and sugar than other snacks, a trend even seen in desserts like waffles. Excessive carbohydrates and fat stored in the body can't be fully used as energy and instead accumulate, turning into fat cells. Furthermore, a rapid rise in blood sugar levels can cause a rapid drop, making it easier to feel hungry, which can lead to overeating.

If you're craving a snack on the way to work, opting for whole wheat bread instead of a donut can be helpful. Whole wheat has a low glycemic index and is lower in sodium than other breads, making it a good choice for weight loss. Plus, whole wheat is rich in fiber, which aids bowel movements and slows blood sugar levels, keeping you feeling fuller for longer. Another option is to add sugar-free Greek yogurt to your meal, along with dark chocolate, muesli, or dried berries.

 

◇​12:30 PM = Remove whipped cream from drinks

 

During lunch, it's common to see office workers enjoying coffee or other beverages topped with whipped cream. While you might think that beverages, rather than meals, have less of an impact on weight, that's not the case. To lose weight, you need to start by cutting back on drinks. Once you become accustomed to sugary drinks, you'll crave them, almost like an addiction. This is because when your body absorbs sugar, dopamine, a neurotransmitter that acts on the brain's reward center, becomes released. This leads to a habitual craving for sweets.

 

Fresh fruit juices also require caution. Fruits themselves are high in sugar, and they're often supplemented with syrups, which are unhealthy. For weight loss and health, it's a good idea to avoid syrups and whipped cream, considering that there are no sweet drinks that are good for you.

 

◇​3PM=Snacks→Banana, Almond, Dark Chocolate

 

Around 3 p.m. after a meal is when we feel most sleepy. This feeling is especially severe after eating flour-based foods like jajangmyeon (noodles with black bean sauce) or snacks. Many people reach for snacks or chocolate to combat drowsiness. While snacks and chocolate are inherently high in calories and sugar, working can lead to unconscious cravings and even more consumption.

 

These days, many healthy snacks containing less than 100 calories are available, but you should also avoid eating too many. Low-calorie snacks often use artificial sweeteners like aspartame, which triggers the body's craving for sugar and enhances the absorption of sugar in food.

If you want to reduce sleepiness and hunger in a healthy way, bananas, almonds, and dark chocolate can be good alternatives to instant snacks. Bananas are rich in fiber and potassium, making them filling and appetite-suppressing. Almonds are rich in vitamin E and magnesium, which help relax muscles and calm nerves. Dark chocolate is effective in relieving stress by lowering cortisol levels.

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

 

Even if you manage your diet well throughout the day, the temptation to snack inevitably comes at night. This temptation is especially strong if you've had a light dinner or skipped a meal. However, frequent late-night snacking is a major cause of obesity. During the day, the sympathetic nervous system takes the lead, driving metabolism toward energy consumption.

 

On the other hand, the parasympathetic nervous system becomes more active at night, causing nutrients to be stored as fat, making it much easier to gain weight than eating at other times. The best approach is to avoid late-night snacking altogether, but if you're truly hungry, consider replacing it with a glass of water or milk, a cucumber, or a carrot. Chew slowly and repeatedly to stimulate your satiety center. Even a small amount will make you feel full, reducing your intake.

 

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I also have soy milk or nuts around 3pm.

You're taking good care of your snacks.

 

I ate bread this morning and came back,

I feel a little uneasy...

 

I'm curious about brown rice bread.