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The attract of unhealthy snacks is plain. To snack healthily and keep away from weight acquire, it’s essential to discern whether or not your snacking is pushed by starvation or simply cravings.
Whether it is starvation, maybe your principal meals are usually not fulfilling sufficient in amount or vitamin. Somewhat than resorting to snacks, think about having a balanced, smaller meal, about half the dimensions of an everyday meal, incorporating greens and protein.
Cravings, however, require introspection. Decide what precisely is triggering your craving – is it a particular style or simply the sight of others consuming?
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Chips are a preferred snack. Illustration photograph by Freepik |
Recognizing the set off means that you can indulge responsibly. Go for snacks devoid of dangerous parts like sugar, refined starches, trans fat, and synthetic sweeteners. For carb-centric snacks, select these constructed from entire grains akin to oats and quinoa, nutritious nuts, and entire grain cereals.
Wholesome, non-fattening snacks needs to be your go-to. These embrace entire grain cereal with milk, boiled edamame, nuts, fruit smoothies, greens, or protein-rich drinks like a whey protein shake.
With fruit and veggies, choose these low in sugar – like cucumbers, oranges, lemons, limes, and grapefruits – and keep away from high-sugar choices akin to durian, rambutan, mangoes, and jackfruit. Additionally, restrict starchy greens like beets and potatoes.
Bear in mind, snack parts ought to solely be as a lot as you’ll be able to maintain in your palm.
There are two best instances for snacking with out affecting weight reduction: proper after a principal meal and earlier than train. A small, dessert-type snack publish a vegetable-rich balanced meal can reduce detrimental impacts. In the meantime, snacking earlier than train wards off starvation and the danger of low blood sugar.
Dr. Phan Thai Tan
HomeFiT’s Diet Coach