A healthy lunch , along with a hearty breakfast and a light dinner, is the basis of a balanced diet. For healthy weight loss and lifestyle, it is important not to reduce the amount of food, but to eat regularly and properly. This means that you will have to pay attention to when, what and how much you eat.
Unfortunately, it is lunch that we most often skip, or simply replace it with a cup of coffee and a bun, drunk on the run. With this approach, it can be difficult not to gain extra pounds, but it can easily harm your health. Especially if you are used to having a heavy and late dinner.
Why is it important not to skip lunch?
During the day we are most active: we work, study, resolve issues and hold meetings. Therefore, a healthy lunch should solve the main problem - replenish our energy reserves. But at the same time, do not overfill your stomach, because excessive saturation sends the body a signal “it’s time to rest.” It is necessary to maintain a balance so as not to overeat, continue working and wait for dinner without much difficulty.
What happens if you don't have lunch?
Long breaks between meals disrupt metabolism, which is why those losing weight cannot lose extra pounds and feel constantly tired.
Without a normal lunch, your hunger will increase in the evening, and overeating at night harms your figure and normal sleep.
Without replenishing energy throughout the day, the body begins to store fat in case you decide to go without food at all.
Cortisol levels increase in the blood, which causes anxiety attacks.
Read also: Sedentary lifestyle: how not to get fat in the office
Nutritionists remind us that skipping lunch or having quick snacks creates a stressful situation for the body. It is also harmful to health and figure.
7 tips on how to eat and not gain weight: healthy lunch
If you don't want to gain weight, have digestive problems and hormone imbalances, then you shouldn't sacrifice lunch. But what should it be?
1. Keep a daily routine
The digestive organs are most active between 12 and 3 p.m. Everything you eat will be perfectly digested. It’s better, of course, to eat healthy food so that it fills you with energy and your body with essential vitamins and microelements. If you practice two breakfasts (one early in the morning, the second at 10-11 o’clock), then lunch time can be shifted by 1-2 hours.
2. Stick to your calorie and nutrient standards.
It is believed that lunch should consist of 40% of the total daily requirement. For those who want to lose weight, it is advisable to adhere to the following scheme:
Calorie content - 400-500 kcal
Slow carbohydrates - 50-65 g
Protein - 20-30 g
Fats - 13-18 g
Sugar - 4 g
Fiber - from 8 g
It is better to remove buns, sweets, and cookies, which contain sugar and fast carbohydrates, from your diet.
3. Follow healthy eating principles
A healthy plate of food can help you with this, where fresh vegetables and fruits come first, followed by complex carbohydrates and grains. Using the same principle, you can create a menu for lunch.
And 3 more tips:
Eat more seasonal vegetables and fruits.
Do not combine carbohydrates and proteins, i.e. It is better to eat meat with a salad than with porridge or potatoes.
Avoid drinking carbonated drinks and store-bought juices. Half an hour before meals, you can drink a glass of water with lemon. Water will dull the feeling of hunger a little.
4. Soup - the main dish for a thin waist
You can afford a lot for lunch, but for those who do not want to gain weight, nutritionists recommend eating soup without a second course. It helps improve digestion and is nutritious enough to keep you from feeling hungry.
5. Choose the right main course
Lunch doesn't have to consist solely of soup. Meat will not have a bad effect on your figure if it is boiled, stewed or baked. For a side dish, choose sliced vegetables or a salad of fresh vegetables.
Don't forget that vegetables contain a lot of fiber, vitamins and minerals, so salad can be eaten before soup and as a complement to meat dishes.
Read also: Proper breakfasts for every day: 4 options for different occasions
6. Skip dessert
Tea with sweet pastries and candies is a traditional end to lunch. However, nutritionists hint that it is better to destroy the tradition. Drinking tea immediately after eating interferes with the normal absorption of food, and sweets turn into extra centimeters and kilograms.
7. Take your time during lunch
Lunch is not just a meal, but also an opportunity to relax a little and take a break from work. Devote 20-30 minutes to this enjoyable activity. Try to concentrate on the taste of food and enjoy it. And one more important piece of advice: do not combine lunch with watching social networks, TV and other distracting activities. This way you will reduce the risk of overeating and developing digestive problems, and you will simply enjoy your food more.
If you follow these tips, lunch will give you energy for the afternoon and help you maintain a healthy weight.
Read also: How to reduce stomach volume: proven methods
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