Over the years of communicating with people “near the PP” I noticed two warring camps with diametrically opposed opinions about snacking. I will tell you what kind of camps, what arguments they have, and what approach I am promoting. And most importantly – how snacking can help establish proper nutrition, or ruin everything.
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🚩 Camp 1
They are confused on the right snacks, they always take with them nuts, dried apricots, whole grain flour sandwiches, chopped carrots, bread rolls, rolls from everything useful, anything. Here, there are also those who do not see a big problem just to eat something tasty between meals.
Arguments from healthy lifestyle nicknames:
– Fractional nutrition accelerates metabolism and that’s cool (no).
– The stomach does not stretch from large portions (yes, but not very important).
– Adjusting food to circadian rhythms, which is very useful (no).
– Convenience, eat what I want, when I want (yes).
Sweet lovers have a simpler argument, but reinforced concrete – I want and I will. Well, you can’t argue here.
🚩 Camp 2
Snacking is a vicious evil and the first thing to avoid if you are watching your weight. Frequent meals only harm, you need to eat clearly 3 times a day at the same time.
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– Insulin is produced more often, which means more (no).
– It stops fat burning processes (no).
– The gastrointestinal tract works with overloads (no).
– More tricks write – more sides (no).
– Wrong eating habits are formed (far from a fact).
In fact, there are more arguments on both sides, but many are far-fetched or have only a slight influence, I will refute the main ones:
My thoughts on this matter – both camps are fighting in the wrong direction.
For the initial situation, we will take that we (you) do not have serious diseases, but there is excess weight and we want to get rid of it, or at least stop building up. In this case, the presence or absence of snacking is secondary and is only a tool, not a goal. The goal is to reduce the average calorie content of the diet without losing much in the quality of the diet. But how to use this tool (snacks), everything is complicated here …
All other things being equal, 3-4 snacks on a handful of nuts or dried fruit can add up to 30% of your daily calorie intake on top of it without noticing. Bread rolls, too, seem to be quite good on their own, but often fly away like seeds. I don’t remember when I myself or someone opened a pack with me and ate only one pack, so you won’t save a lot of calories.
And remember, it’s one thing when you cut back on your main meals to add a “proper” snack because it’s convenient for you. Another is when, with the same portions for lunch and dinner, you start to carry something extra with you, albeit very useful.
And what about the “wrong” snacks?
If we found out that you can get fat on bread, then why talk about cakes or snacks. BUT here the psychological aspect enters the arena. If you need to snack on a chocolate bar (substitute anything from bacon to croissants) several times a day in order to maintain a calorie deficit diet for six months, then it is better to snack on a chocolate bar than to break loose later. As long as it fits into your deficit – everything is ok.
After all, the most common scheme by which people come to breakdowns on a diet:
1. Give up everything you like.
2. Add to the diet everything that you don’t like.
3. Suffer…
If you have other plans, then snacking can be an important support. IMPORTANT, I’m not talking about cheat meals, once a week. And about snacks that will feed you with moral (and not only) energy every day.
Conclusions:
“Healthy” snacks are healthier than “unhealthy” surprises, right? If snacking (any) allows you to maintain a deficit for weight loss (or help with any other goal, for example, getting the right nutrients) – use them to the maximum. And if they only get in the way, fuck them! To find out, you need to conduct a controlled experiment lasting at least a week. First, give up everything in general except for 2-3-4 full meals, and then introduce the maximum number of snacks, but not situational, but planned in advance, ideally from the evening of the previous day. Write down your total daily calorie intake, and most importantly, your feelings, food cravings, mood, and how comfortable you are with your diet. When you compare two such diaries, many questions will disappear immediately.
I run telegrams Fitness_Talksthere I write notes on nutrition, training and the approach to a healthy lifestyle in general, it’s not like “do one exercise and the sides will go away”, but it’s normal.
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2023-07-02 06:26:14
#snacks #hinder #weight #loss #Offtop #vc.ru
