One of the worst enemies of anyone who is struggling to lose weight or stay at a correct weight is snacking between hours. Whether it's hunger, anxiety, the need for extra energy, or some other reason. Late snacking ruins many diets and weight loss programs. But if you know that eating between meals and you do it in a controlled and conscious way does not have to be an impediment to help you lose weight.
How to eat between meals without gaining weight
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Just as important as knowing what to eat between meals to lose weight is how to do it. These guidelines will help you so that pecking is not a problem but brings you closer to the solution.
Don't get out of control
Eating between meals so as not to gain weight requires doing so with control. It is one thing to snack between meals and another to spend the day eating. A snack at mid-morning and another at mid-afternoon should be enough. At the most, add a review if more than 4 hours pass between dinner and bedtime.
If you tend to eat between meals, try to divide your daily food intake into 5-6 servings. This way you will be eating what you should and you will not be tempted to eat badly outside the stipulated meals.
Don't eat anything
It's not about pouncing on the first edible thing in front of you. It's not about throwing yourself headlong into preparations that are an accumulation of fats and sugars.
Be careful and always have on hand the right foods to satisfy your anxiety or your need for healthy food. Avoid vending machines with snacks and sweets. Although the supply of healthy food is growing in this option is still not the usual. And don't let yourself be tempted to go into sweetshops or fast food stores.
Pica in moderation
No matter how healthy and adequate food is, there is no reason to eat it in an excessive amount. Eat logical and moderate portions. Try not to eat more than 150-200 Kcalories between meals.
Eat when your body needs it
For example, after a workout. Or after a strong intellectual effort. In the first case, your muscles will need to recover. In the second case, your brain.
Avoid eating empty calories
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Knowing that eating between meals to lose weight requires being clear about which foods have empty calories. That way you can avoid them at all costs. Candies or alcoholic beverages are some of them. Also, try to avoid soft drinks and choose water as your preferred drink between meals. Even if it is flavored water. Yes, without added sugars.
Be creative combining nutrients
On the one hand, it will help you feel better about yourself. It will give you the feeling of having eaten more and more completely. At the same time, it will help you provide your body with a wider variety of interesting nutrients.
What to eat between meals so as not to gain weight
Hot drinks
They will help you fill your stomach by giving you a feeling of fullness without heaviness. Infusions and unsweetened teas are a great idea. But so is a vegetable broth or defatted meat broth.
They're a good idea if you need something warm to comfort you. And they provide practically no calories: a glass of broth does not reach 20KCalories and black tea contains even less. This is why they are the foods that eat between meals to lose weight most recommended by all nutritionists.
Nuts
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Moderating the amounts, nuts are a good food to eat between meals to lose weight. Seven almonds or six nuts are an adequate amount. They will provide you with energy and interesting nutrients for your brain that will help you avoid the anxiety of eating.
Fresh fruit
It's a great choice for snacks between meals. Take it in the piece and not liquefied, to take advantage of its fiber and avoid that its natural sugar does not react like an added sugar.
Apples or tangerines are great to take away from home. If your problem is snacking at home, opt for combinations of several fruits. For example, some strawberries with half an orange. Or some blueberries with pears. You'll benefit from their nutrients with a greater sense of enjoying an elaborate and complete dish.
Do not discard the banana. Although it is one of the most caloric fruits, a small piece is a good choice after exercise. It will help you restore the precise energy level and is a perfect food to eat between meals to lose weight.
Skimmed yogurt or milk kephir
They're great options even for the dinner if several hours pass between dinner and bedtime. Take advantage of their richness in calcium to improve your bones. They are also natural probiotics that will help you improve your digestion. A 125ml glass is a good portion.
Flavored Waters
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If drinking water alone is not something you feel like when you are thinking about what to eat between meals so as not to get fat, choose flavored waters. You can prepare them at home with citrus or fresh herbs such as mint. They are authentic zero calories drinks that will satisfy your appetite in a very healthy way.
Vegetables
Carrot or celery sticks, cherry tomatoes, zucchini cubes... Does it seem too light or do you need food with a stronger flavor? You can accompany them with two tablespoons of skim spread cheese dressed with fresh herbs such as chives. Although they are foods that eat between meals to slim more elaborate, it is a different way to fill the stomach without fattening.
Dark Chocolate
Only occasionally. One or two squares of chocolate at least 80% cocoa, better without sugar and always without additives such as caramel or nuts. Falling into temptation is the best way to avoid it.
Elaborate cuisine
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Preparing homemade toasts and montaditos are a good option when you consider what to eat between meals to lose weight. Also skewers and tapas. As long as you check that they do not exceed 200 KCalories, of course. Eating something elaborated will help you feel better and avoid abusing the quantities. Here are some ideas.
A not too thick slice of whole wheat bread with a tomato wheel, a slice of smoked salmon and fresh dill.
A standard slice of cereal bread smeared with a tablespoon of skim spread cheese and sprouts of alfalfa and horseradish.
Half a dozen asparagus dressed with grated carrots.
A can of natural mussels accompanied with 2 tablespoons of red and green pepper in cubes.
Knowing what to eat between slimming hours and how to do it, snacking will not be a problem for your weight goals. These tips will help you eat well between meals and not get fat.