Snacking is a behavior that is characterized by eating out of time in small amounts . Anxiety, boredom, hunger, meetings with friends and poor management of meals, among other causes, can lead us to peck.

Tips to avoid snacking between meals

Snacking becomes a problem if we want to lose weight, because, generally, when we snack we choose foods rich in fat, sugar or salt. In this article we present some psychological keys to avoid pecking .

1. Plan your meals and eat 5 times a day

Meal planning is one of the best alternatives to snacking between meals . In fact, if we follow a diet and are well nourished, it is easier to avoid pecking. One of the best known strategies to avoid this is to eat 5 times a day.

If we eat three big meals all day, we may get hungry between meals and therefore peck. Dividing the daily calories into five meals will help us to avoid the extreme need to eat what we have on hand, as we will feel fuller during the day.

2. Consider the time between meals

Scientific studies have shown that when we are trying to maintain our weight or lose weight , it is necessary to stabilize the blood sugar to avoid carving. This can be achieved by eating every 3 or 4 hours, which is in line with the previous point, i.e. eating 5 meals a day. This will help us to be satiated for longer, which will prevent us from wanting to eat between meals.

3. Have a good breakfast

Breakfast is the most important meal of the day , and can determine the number of calories we consume throughout the day. According to scientific studies, people who eat a good breakfast consume fewer calories throughout the day than those who choose not to eat breakfast. A complete breakfast, containing healthy carbohydrates, protein, fiber, and fat, can make a difference and keep us from wanting to eat between meals. However, considering the five meals of the day, lunch should not be avoided either, because otherwise we may end up snacking in the middle of the morning.

4. Eat complex carbohydrates

One of the reasons why blood sugar increases is because we eat simple (and refined) carbohydrates , which can be found, for example, in white bread or industrial baked goods. These types of carbohydrates cause hyperglycemia.

Glucose is essential for our body; however, in high doses, our pancreas, upon detecting an excess of this substance in the blood (known as hyperglycemia) releases insulin, the hormone in charge of carrying this glucose from the blood to the muscle and liver. After this glucose spike, levels drop again, causing us to want to eat more, especially sweets and high-fat foods. This is why it is necessary to eat foods rich in complex carbohydrates, such as brown rice, because they are progressively digested and do not produce glucose peaks.

5. Use the fiber to your advantage

Fiber is a key substance for our digestive tract to work and better for healthy stool elimination . Fiber also keeps us more satiated, which prevents us from being hungry between meals. Complex carbohydrates are high in fibre, so by eating fibre-rich foods we are also helping to prevent hyperglycaemia.

6. Eat protein

Snacking is a behavior that is characterized by eating out of time in small amounts . Anxiety, boredom, hunger, meetings with friends and poor management of meals, among other causes, can lead us to peck.

Tips to avoid snacking between meals

Snacking becomes a problem if we want to lose weight, because, generally, when we snack we choose foods rich in fat, sugar or salt.
In this article we present some psychological keys to avoid pecking .

1. Plan your meals and eat 5 times a day

Meal planning is one of the best alternatives to snacking between meals .
In fact, if we follow a diet and are well nourished, it is easier to avoid pecking. One of the best known strategies to avoid this is to eat 5 times a day.

If we eat three big meals all day, we may get hungry between meals and therefore peck. Dividing the daily calories into five meals will help us to avoid the extreme need to eat what we have on hand, as we will feel fuller during the day.

2. Consider the time between meals

Scientific studies have shown that when we are trying to maintain our weight or lose weight , it is necessary to stabilize the blood sugar to avoid carving.
This can be achieved by eating every 3 or 4 hours, which is in line with the previous point, i.e. eating 5 meals a day. This will help us to be satiated for longer, which will prevent us from wanting to eat between meals.

3. Have a good breakfast

Breakfast is the most important meal of the day , and can determine the number of calories we consume throughout the day. According to scientific studies, people who eat a good breakfast consume fewer calories throughout the day than those who choose not to eat breakfast. A complete breakfast, containing healthy carbohydrates, protein, fiber, and fat, can make a difference and keep us from wanting to eat between meals.
However, considering the five meals of the day, lunch should not be avoided either, because otherwise we may end up snacking in the middle of the morning.

4.
Eat complex carbohydrates

One of the reasons why blood sugar increases is because we eat simple (and refined) carbohydrates , which can be found, for example, in white bread or industrial baked goods. These types of carbohydrates cause hyperglycemia.

Glucose is essential for our body; however, in high doses, our pancreas, upon detecting an excess of this substance in the blood (known as hyperglycemia) releases insulin, the hormone in charge of carrying this glucose from the blood to the muscle and liver.
After this glucose spike, levels drop again, causing us to want to eat more, especially sweets and high-fat foods.
This is why it is necessary to eat foods rich in complex carbohydrates, such as brown rice, because they are progressively digested and do not produce glucose peaks.

5.