Snacks

For six-pack

By Dr. Somboon Roongpornchai

For gentlemen who have been following Men's Health for a long time would have already known that abdominal muscles come from the right training, along with eating. For young people, who sit up every day, It is guaranteed that the six pack abs must be in the abdomen for sure but It just doesn't come out of the fat. Therefore, you should try this out, using the fat extraction plan that I am about to introduce here.

Kanom Jeen or snacks are forbidden for those who are being in shape or weight loss. However, some people can't help it but it's still good that they don't dare to beat a lot like having protein.  You may have noticed that some people eat so much but their stomachs are still hard as a board. Techniques for choosing snacks wisely will allow you to maintain your shape comfortably. Eating food often increase strength as well, speed-up metabolism, reduces hunger and clears the brain. Some doctors say that the mood will even improve. We often find that there are two types of people.

Type 1: Those who do not eat at all or eat very little (Which will be followed by symptoms of calories falling into some range or hungry until they have no energy to workout)

Type 2: Those who don’t know what to eat, taking starchy, high-sugar snacks which result in a belly that protrudes through the belt.

I have encountered this problem every day since I was in America. I can say that everyone has faced this problem as well. Therefore, you should prepare snacks in advance. They can be prepared from home or work. It's up to you. It's easy, not too hard for your health and fitness goals. Some people who don't have this knowledge might be discouraged and ended-up without knowing nothing about what and how much they can eat.  Let's take a look at how I am going to manage my snacks. I guarantee that this is going to work on you, delicious, getting fit and get you a six pack rewards whether you like snacks or not.

Old snack: chocolate milk

Old snack: Bua-loy (Thai glutinous rice balls with coconut milk)

Smart snack: banana shake (190 calories)

Half cup sliced bananas topped with low-fat yogurt with 1-2 pills of omega-3 oil. This will cut the calories in half but still add protein and fiber which helps you feel full longer.

Old snack: Rich Chocolate Ice Cream with Peanut Butter (640 calories)

Smart snack: Frozen Ripe Bananas, sprinkle with 20 peanuts. By this method, fat and sugar is cut-off by 300 calories, plus nearly doubles of fiber and vitamins (220 calories)

Smart snack: 1 stick of meatballs with sweet and sour sauce, eaten with fresh cabbage and cucumbers, will get almost half the calories in the form of protein and fiber from fresh vegetables. At least some of it flows into our muscles, but we must choose a shop that looks good and without borax.

Old snack: 150 grams of biscuits or potato chips (320 calories)

Smart snack: 100 grams (or a bit more) of whole-wheat bread or high-fiber biscuits, topped-up with cucumber or cantaloupe and honey or a little salad dressing. This will reduce both calories, prevent high blood pressure from consuming too much salt. plus 2-3 times more fiber, minerals and vitamins.

Old snack: 1-piece hot fried chicken (300-400 calories)

Smart snack: 1 skewer of grilled chicken meat with a small salad without any salad dressing or pound fruit. It is delicious and healthy due to the calories that are reduced by more than half, reducing of fat accumulation with lots of vitamins from fruits and vegetables

Old snack: 1 normal size of fries (382 calories plus almost 20 grams of fat without any protein or fiber)

Smart snack: Homemade fries or sliced potatoes (your choice). It must be dry fried with a little oil. sprinkle a little salt, pepper, and then bake or put in the microwave. Served with carrots cut into sticks.

Old snack: 1 piece of pizza (300 – 400 calories)

Smart snack: Cracker bread, topped up with tomato sauce or spaghetti sauce and sprinkled with a little cheese. Put it in the microwave for a short period of time. This is like giving back 50 percent of your calories to the pizza restaurant.

Old snack: 2 apples

Smart snack: 1 apple with nuts. This method will supply the protein and reduce sugar in the same amount of calories. it helps to full the stomach better and longer.

Old snack: Patongo with 1 serving of sweetened condensed milk or banana (710 calories)

Smart snack: Crispy bread sticks served with guava or fresh carrots dipped in low-fat yogurt. a slice or two of sweet watermelon can be added. Now it's a 100-calorie snack that's low in fat and sodium.

Healthy Six – pack Snacking

Easy snacks to boost your fitness.

For the young in this modern age, convenience is important. Occasionally, you just have to choose some snacks that help you build your muscles. The following list of snacks can help you.

•          The smallest pack of almonds

•          The smallest peanut butter crackers

•          Soy milk, less sweet or no sugar

•          low fat yogurt or natural flavor

•          Compressed fiber snack bars, low fat, less sweet. In case of none can be found, you can have crispy pork. a piece of pounded pork with hot green tea.

Tips for Six-pack Snacks:

Hunger Quotient: you should observe on how much is your ability to endure hunger in different period by what time of day that you are hungry. Don't endure it, try to listen to your body, take a small snack to feed your body enough to satisfy your hunger. You don't have to be full. (If your Hunger Satisfaction Scale is of 0 to 10, you'll need to stay on a 4-6 level throughout the day.) and continue with your daily life. This will allow you to know when your body needs calories, how many times a day, which is the most accurate too. Try to stop eating anytime you want to see how many meals your body wants you to eat and at what time.

Eat Proportionately: Observe the portion of the eaten food. Challenge yourself on how much portion of protein, carbohydrates, and fats you have got in each meal then try portioning your food according to your body's needs. You'll see that it's not difficult to try to choose carbohydrates from whole wheat, brown rice, unpolished rice or flour. As for protein, choose pure meat such as fish, chicken (removing the skin). As for fat, focus on fat from fish, olive oil and try to exercise more.

Nutrient-dense Foods: Choosing nutritious food is the most important. It is key to a good health. To aids your exercise, some foods are almost unhealthy, such as sweet jelly. Try to switch to eating nuts, fresh fruits, your stomach, brain, body will be full.