Are snacks the enemy of dieting? Eating them like this can actually be beneficial.

Snacks are commonly considered the "enemy" of dieting. However, if consumed as healthy foods in small, frequent portions, snacks can actually be beneficial. Let's explore ways to consume healthy snacks.

 

◇ Check your hunger level before eating

 

When you feel like having a snack, don't just mindlessly grab cookies or bread; instead, consider how hungry you actually are. Rate your hunger level on a scale of 1 to 9 to decide what to eat. For example, if you are severely hungry (scoring a 9), eat a full meal with balanced nutrients, and if you are less hungry (scoring a 4), eat a small amount Consume a few pieces of nuts or fruit. This is a way to prevent impulsive snacking caused by stress.

◇ Take two hours before a meal

 

When eating snacks, it is best to set a set frequency and time. 1 to 2 times a day, only 2 hours before meals or 3 to 4 hours before bedtime It is a method of eating snacks. Eating snacks too frequently can lead to an irregular overall eating habit. The habit of eating a lot of snacks late at night can disrupt sleep and cause one to skip breakfast the next day.

 

◇ Eat in multiple sittings

 

Divide the snack portions into small amounts and eat them several times. While excessive snacking is a cause of obesity, moderate snacking helps prevent overeating and obesity by eliminating hunger. Snack calorie intake should be adjusted by considering the calories consumed and burned during breakfast, lunch, and dinner. For example, if you burn an average of 1,800 calories a day and eat two 150-calorie snacks daily, you should limit breakfast, lunch, and dinner to 500 calories each. Generally, 10 to 20% of your total daily calorie intake is considered appropriate.

 

◇ Avoid processed foods

 

You should avoid processed foods as snacks. Most processed foods contain artificial sweeteners, which cause the body to absorb more calories. A study by the University of Texas found that drinking one can of diet cola containing artificial sweeteners increases the risk of obesity by 37% compared to those who do not drink it. Instead of sweet, salty, or spicy foods, or foods containing cream, consume moderate amounts of fruits, nuts, and yogurt to supplement nutrients that are usually lacking in the body.

 

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