Snacking is this bad reflex that prompts you to eat without hunger , boredom, stress, anxiety or simply out of habit. But if the snacking is carried out compulsively or even appeased, the risk is to cause an imbalance, not only of the balance, but also on the composition of the main meals. Eh yes ! Because when hunger is less when it comes time to eat, the desire to eat certain categories of food is just as much. There are many reasons for snacking: stress, fatigue, gluttony, need for comfort, but in general the choice turns to fatty and sweet foods.. Thus, foods snacked at any time of the day are not without impact on health and can cause weight problems. Discover our 12 natural anti-snacking tips that will help you in your weight loss process .
1. Avoid snacking cravings by drinking plenty of water
Our body is made up of 60 to 70% water, specialists recommend drinking 1.5 liters per day. In addition to helping the body use energy and nutrients from food, it helps eliminate toxins.
→ Drink in small sips throughout the day, so that the stomach fills up slowly and thus limits our urge to eat. An American study reveals that drinking a glass of water before each meal accelerates the feeling of satiety and would therefore help to suppress the cravings for snacking during the day.
Herbal teas and infusions have countless benefits, they help you hydrate.
2. Avoid snacking cravings by eating a full breakfast
Taking the time to eat a real breakfast is so much more likely to not crack in the morning ! Nutritionists recommend eating 3 meals a day and not skipping breakfast. It comes after a fasting period of 8 to 10 hours. It should provide between 20 and 25% of the total energy of the day in order to avoid feelings of physical and intellectual fatigue, as well as hypoglycemia attacks.
Prefer wholemeal bread to white bread which has a high glycemic index. Rich in fiber, it will quickly bring a feeling of satiety and limit the risk of mid-morning snacking. In general, limit as much as possible to sweet foods such as jam, cereals, spread, brioche, etc.
3. Avoid snacking cravings by eating at fixed times
Used to eating at specific times, the body secretes less insulin , thus reducing the feeling of hunger. Plus: we take the time to chew and taste each bite. Allow at least 20 minutes per meal to feel that you have eaten enough.
It is recommended not to skip a snack at afternoon tea so as not to be tormented by hunger at dinner time. Plan light snacks (fruits, dried fruits, etc.) that will not crack during the day.
4. Avoid snacking cravings by taking the time to chew
A poor digestion can cause bloating and stomach pain. To avoid them, it is essential to eat seated in peace and to chew food carefully.
It takes 20 minutes for the stomach to send a message of satiety to the brain. An American study claims that chewing slowly reduces calorie consumption and increases satiety. If you’re used to quick meals, make it a habit to put your fork down after each bite and only take it back after you’ve chewed enough.
5. Lose weight by drinking green tea
The green tea , because of its polyphenol content, is a powerful antioxidant . It thus protects the body from cardiovascular or degenerative diseases, certain cancers and aging.
Recognized for its fat-burning and diuretic effects , green tea promotes the action of satiating hormones in our body. To combine the “appetite suppressant” and antioxidant action, it is advisable to infuse 2.5 g of green tea for at least 2 minutes in water at over 90 ° C and to drink it several times a day.
6. Monitor the glycemic index of foods
The glycemic index (GI) classifies foods according to their glycemia (level of glucose in the blood). A food with a GI above 50 causes the body to secrete too much insulin, which promotes the storage of glucose as fat. The lower the GI of a food, the slower the diffusion of glucose and the longer the feeling of hunger is felt.
The cooking method has an impact on the GI of the food. Thus, the GI of fast cooking rice is 85, while that of Basmati rice is 50. So prefer long cooking foods.
The glycemic index of some foods :
- French fries: 95
- Banana: 60
- Sprouted cereals (soy): 15
- Grain bread: 45
- White bread: 70
- Green beans: 30
- Dark chocolate (70%): 25
7. Avoid snacking cravings by favoring foods rich in fiber
Foods high in fiber contain more vitamins and minerals. While insoluble fiber is necessary for good digestion, soluble fiber regulates blood sugar and cholesterol levels .
Eat foods rich in fiber at the start of a meal. Their bulky fibers will not be assimilated directly by the body. Thus, satiety will manifest itself more quickly and will settle in the long term . Lamb’s lettuce, apple and eggplant, for example, are very satiating.
8. Eat oat bran
In addition to having a low glycemic index (15), oat bran helps regulate blood sugar (= blood sugar level). He received a label from the American Heart Association. It can thus be recommended for its beneficial effects on cholesterol.
Oat bran contains soluble fiber which absorbs nutrients like carbohydrates and fats , reducing the intake of sugars and fats. Its maximum recommended consumption is set at 3 tbsp. soup (= at the table) per day.
9. Think about agar-agar
Agar-agar is a plant and natural gelling agent, extracted from red algae. Odorless, tasteless, and very low in calories, it is 80% fiber. 100g of agar contains 335 calories, but the maximum recommended intake is 4g per day.
The high fiber content of agar agar has satiating properties. However, no study has yet definitely highlighted its benefits on the line.
10. Slimming down by consuming lemon
Lemon, in addition to being a powerful antioxidant, prevents the appearance of certain cancers. It is also a very good source of vitamin C, which helps fight small everyday ailments.
In case of hunger, squeeze a lemon in a glass of hot water.
You can also mix the juice of one lemon in 1.5 liters of water and take it with you. The lemon flavoring the water, it thus encourages to drink more. It promotes the elimination of toxins.
11. Limit stress to stop the urge to eat
It is important to limit your stress , because it leads to an increase in cortisol, a hormone that boosts appetite and therefore bet on “zen” foods. These are those which contain magnesium (fruit and pulses), fatty acids of omega 3 types (fatty fish, rapeseed and walnut oils for example) and vitamin B6 to promote the assimilation of magnesium (whole grains, meat, poultry, etc.).
12. Herbal medicine to avoid snacking
Plants that have an appetite suppressant effect are plants rich in fibers capable of swelling (mucilages for example) and they are only effective if they are associated with a rebalancing of food , regular physical activity and an overall hygiene of life. . These appetite suppressants moderate hunger and their action is directly linked to the dose of dietary fiber provided by the diet, but especially to the amount of water absorbed, because it is the water that allows these fibers to swell in stomach and bring the feeling of fullness. These vegetable appetite suppressants are therefore to be taken 15 to 20 minutes before a meal or a snacking temptation with a large glass of water.
Warning: Doubling the doses absolutely does not increase the effectiveness, but exposes the risk of digestive disorders ( diarrhea, gastric pain, interaction with the effectiveness of other drugs ), ask your pharmacist for advice.
It is an algae whose thallus is rich in mucilage which by rehydrating increases the volume of the stomach. It is rich in trace elements and vitamins of the B and C group, which makes it possible to cover the body’s needs. Be careful, do not use this algae in case of thyroid disorders or allergy to iodine. Ask your pharmacist for advice.
Guar Gum :
It comes from a seed and comes in the form of a powder rich in galactomannans and in the presence of water this powder swells and forms a gel which suppresses the appetite. In addition, Guar Gum contributes to the production of 2 appetite suppressant hormones, it slows down digestion and the feeling of satiety is then longer. But above all, Guar Gum slows down caloric extraction from other foods. It therefore helps to avoid snacking and cravings during the day. By promoting the balance of intestinal transit, it is ideal for bloating problems.
Rich in mucilage, when it is absorbed with water before a meal, it also helps to regulate appetite.
Very rich in galactomannans, konjac can absorb up to 100 times its volume of water, thus becoming a viscous gel which traps fats and sugars. Konjac is one of the few foods that can display a weight loss and appetite suppressant claim authorized by European authorities. Be careful, it has no effect on cravings for sugars, fat or salt or on food urges.
The Agar Agar:
It is a 100% vegetable gelling agent presented in the form of powder or capsules. This active contains soluble fibers, which once consumed, swell in the stomach to trap sugars and fats. It is not digested and is therefore eliminated as is by the body. Agar agar can be used at a rate of 1 g in a cup of boiling tea, herbal teas or infusions. It is then sufficient to drink the drink before the temperature drops below 40 ° (otherwise risk of agar-agar gelation) and 10 minutes before the meal: anti-snacking effect guaranteed.
Sterculia gum, Apple pectin, Chicory pectin:
They are also soluble fibers. They swell in the stomach making it possible to reduce its food intake during the next meal.
A chocolate bar, a small piece of cake is good; the whole tablet or pie is more complicated. If this repeats itself every day and the feeling of snacking a lot sets in or the scale tips the wrong way, do not hesitate to consult your doctor or pharmacist who will then be able to help you …