Causes
Snacking between meals has its reasons, because nothing happens without a reason.
Various factors can influence this:
- The main meals are too small, we want to lose weight, so we prepare small portions and make up for it with snacks.
- We do not pay attention to the balance of macronutrients in meals, and our body needs proteins, fats and carbohydrates, only in the right proportions
- We often eat the same things, which makes our diet boring and discourages us instead of motivating us.
- Eating when you are bored, tired or have negative emotions.
- Or you think you don't have time and you constantly snack instead of main meals.
If you saw yourself here and this is your problem, don't worry, everything can be fixed!
Consequences
The effects of snacking vary dramatically from person to person. These can include weight gain, metabolic disorders resulting from excessive hormone and enzyme activation, digestive disorders caused by a lack of rest to process meals, and malnutrition due to the quality of the food consumed.
Diabetes, gastritis and ulcers also occur as a result of snacking for a long time.
Solution to the problem:
I'm not going to tell you to fight yourself, drink water instead of meals, or stash tempting snacks away. It simply doesn't make sense. If you already have this problem, we need to address the cause, not cover up the effect.
We analyze your diet: how many main meals do you have? Are they balanced and sufficient? *Please check according to the half-plate rule.
You need to be full after breakfast so that you won't crave something sweet with coffee or tea in 2 hours.
We tailor our eating patterns individually. If you work non-stop, you can eat a large breakfast and dinner, with one snack in between. If time is easy, you can plan three main meals and one optional snack. There's no rule about how many times a day you should eat; it's a very personal matter.
We avoid eating meals while watching movies, working on the computer, reading books, etc.
We work on our emotions and stop rewarding ourselves with food.
The key to well-being and a beautiful body is a well-balanced diet that provides the right amounts of nutrients and calories.
We have quick recipes for tasty, healthy and balanced breakfasts!
Savory porridge
You need:
Mountain oat flakes 100 gr
Eggs 2 pcs
Mozzarella cheese 20 gr
Spices
Any vegetables 200 gr
I am giving you the amount of ingredients in my portion, but it all depends on the caloric content of your diet and the amount needed to satisfy your appetite.
Preparation takes literally 6 minutes: throw the oats into a pot, add water, and wait 5 minutes until the porridge is almost ready. In the meantime, you can chop the vegetables. Then, crack the eggs into the porridge, add the cheese and spices. Everything
Stir for about a minute. The most important thing is that the eggs are cooked through. And that's it. Serve the porridge with vegetables.
Peach and burrata toast
You need:
Peaches 1 pc
Burrata 1 pc
Whole grain bread 50 gr
Almond flakes 10 gr
Honey 5 gr
Blueberries 100 gr
Place the sliced peaches, lightly toasted in a dry pan, on the toast, then the burrata, then top with a little honey and almond flakes. Serve everything with blueberries.
I am giving you the amount of ingredients in my portion, but it all depends on the caloric content of your diet and the amount needed to satisfy your appetite.
Preparation will take literally 3 minutes.