1, controlling consumption is the highest guiding principle: desserts or snacks can make people fat because the calories are higher than ordinary foods, so as long as they are eaten in moderation, they will not get fat at all. Of course, people who are losing weight will get faster results if they refuse snacks and snacks. But if you don't want to quit delicious desserts and lose weight, you should make a phased plan in advance and strictly control the consumption of snacks, which can reduce mental stress and improve the success rate.
2, avoid eating desserts on an empty stomach: because the endothermic effect is the best on an empty stomach, it is easy to eat a lot unconsciously. If you are really hungry and need something to fill your stomach, you can eat some low-calorie snacks, such as jelly, yogurt, fruit or soda cookies.
3, high-calorie desserts should be eaten after meals: high-calorie snacks such as cheesecake, it is best to eat after meals, because it is digested with food fiber in the meal, the heat absorption will be less, and it is not easy to eat more.
4. Dessert is forbidden to stay up late: after dinner, the body has magical power to absorb heat. If you eat dessert or fried snacks as a midnight snack and then go to bed immediately, your blood sugar will easily turn into fat and stay in your body.
5, chew slowly, concentrate on eating: the faster you eat snacks, the faster your blood sugar rises, and the more calories you can't burn, you will stay in your body and become fat. So slowly enjoying dessert helps to burn calories and help to stabilize your mood.
6, with the amount of activity: when the amount of activity is small, eat less snacks. When I am at home on holiday, I will eat too much if I am not careful because I am relaxed. Of course, if you climb the mountain for five or six hours, you can rest assured to comfort yourself!
7. Know more about your favorite foods: It takes wisdom to keep a good figure, know more about the snacks you usually like to eat, and remember which ones are high in calories and easy to gain weight, and which ones are nutritious and fat-free, so that you can eat smart and feel at ease.
8. Don't eat dessert when you are tired: sweets will consume the body's vitamin B. Don't eat dessert when you are tired, otherwise you will be more tired and increase fat!
Tip: calorie calculation of snacks
Generally speaking, snacks should account for about 10 ~ 20% of the total calories needed by the human body every day. Eat less if you have less activities, and eat more if you have more activities. At present, most desserts on the market are marked with calories and nutrients. You can also refer to related books to know a little about the calorie value of desserts.
If the calories of snacks are digitized, the allowable calorie range of snacks for people with low exercise is 150 ~ 200 calories, for people with moderate exercise, it is between 250 ~ 300 calories, and for people with high exercise, it can be about 400 ~ 500 calories. Of course, the calorie range of snacks is related to weight, personal physique and calorie intake of three meals, which should be designed and adjusted according to personal actual situation and three-meal strategy.
When is sweet food good for health?
When it comes to sweets, most people think it's better not to eat or eat less. Especially some middle-aged and elderly people are particularly taboo about sweets. But nutritionists believe that choosing the best time to eat sweets is not only harmless to the body, but also can give full play to its beneficial effects. Generally speaking, it is better to eat sweets at the following time.
Before exercise
In the process of exercise, the human body pays a lot of physical strength, but it is not appropriate to have a full meal before exercise. At this time, eating some sweets in moderation can meet the certain energy supply needed by the human body during exercise.
When you are tired and hungry
At this time, the body loses too much heat, and the human body is weak. Eat some sweets, the sugar in which can be absorbed by the blood faster than ordinary food, and quickly replenish physical fitness. (Suggestion: Eat less of these things when you are hungry)
When dizzy and nauseous
At this time, drinking water with high sugar content can improve blood sugar and enhance disease resistance.
Diabetic hypoglycemia
When shock symptoms caused by hypoglycemia occur due to excessive control of sugar intake, drinking sugar water or other sweet drinks can help patients through the critical period. How do diabetics eat sweets >>
When vomiting or diarrhea
At this time, the patient's gastrointestinal function is disordered and dehydration symptoms appear. For example, drinking some salt and sugar water is beneficial to the recovery of gastrointestinal function.
But sometimes eating sweets is harmful to your health. For example, eating sweets after a full meal is the easiest way to gain weight. Too much sugar will stimulate insulin secretion and easily induce diabetes. Before going to bed and eating, taking sweets as daily routine food will lead to dental diseases, loss of appetite and obesity.