If you are completely blaming your desk job for your weight gain then it’s completely unfair. But actually the fact is Lunch Meal play a key role when you are planning to lose weight.
We all stick to a weight loss meal plan and limit the intake of healthy food in a particular day. So, think again..! Not only waist widening vending machine snacks and constant sitting job at your office is reason for your fatness.
Through this tutorial we are just trying to help you out what lunch ideas you should prefer to maintain your weight loss being at work.
Healthy AF Lunch Ideas For Work To Lose Weight
If weight loss is your goal then here are some best lunch options to help guarantee success.
Eat in a stress-free environment
If you can see a stack of bills waiting for you on the counter or a to-do list taped to the fridge while you’re eating, you are setting yourself up to eat more. According to a study in Psychological Reports, people who ate in a relaxed environment ate 18% less than when they were surrounded by anxiety triggers.
Soup and a sandwich
To lose weight fast we often go too hard too fast and just grab a simple soup or salad and call it a lunch. Well the problem is no doubt soup is a good choice; unless it contain decent portion of meat or else you will feel hungry again after 2-4 hours. So the better option is take a bowl of vegetable soup along with the small sandwich or wrap. As vegetables in the soup help in keeping you full but presence of carbs and proteins on sandwich or wrap will keep your tummy full for several hours.
Even most food experts agree that nothing much healthier than fruit. It is proven now that those who eat fruit and veggies often tend to be healthier than people who don’t.
Fruit have a low energy density and take a while to chew. Along with that the rich content of fiber in the fruit helps in preventing the sugar from being released too quickly into the bloodstream. So, eat fruit whenever you get free time either raw or by making fruit salad.
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Chia seeds are most nutritious foods on earth. It contains around 12 grams of carbohydrate per ounce, which is high but 11 of those grams are fiber.
That’s the reason why chia seeds are a low-carb friendly food, and the best source of fiber.
It can absorb 11-12 times their weight in water, transform gel like and spreads easily in your stomach. Studies have shown that theses seeds help in reducing the appetite which significantly affects on weight loss
Necessary Calorie Or Other Mineral Consumption Needed For Perfect Weight Loss:
Nutritionists share perfect equation for how to make your lunch delicious and satisfying that helps you to lose weight even though you are at your sitting jobs at office.
So follow their advice to get the immediate result.
If you are looking for the weight loss then aims for the 400 to 500 range of calories intake. If you follow the tough workout routine then try to take 500 calories in your day meal.
Take around 20-30 gram of protein which is about 17-25 % of your lunch calories. As healthy proportion of your midday protein help feeling satisfied even after the lunch. So, you are less likely intake less sugary items.
Make a target of in taking at least 8 grams of fiber every day for lunch which is 30 % of daily consumption. Include fiber-rich carbohydrates (whole grains, starchy veggies, and fruit) and fiber-containing fats (nuts and seeds) in your daily lunch.
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Take around 50-65 grams of carbs which is 45 to 55 % of your lunch calories. Crabs help your brain and body to supply enough energy.
Overdoing of it can put adverse effect so it’s better to stick with this range. But avoid the intake of refined carbs foods like white flour and white sugar, and replace it with whole grains, whole grain breads and pastas, and starchy veggies and fruits.
In a healthy lunch 4 grams of sugar or lesser is enough but if you are intake food having natural sugars then aim for fewer than 20 grams of sugar. Be careful of the hidden sugar in certain products like sandwich bread; read the labels stick over the products, and then wisely make selection for those items.
Healthy fat is very much compulsory for the lunch as it makes your meal more satisfying. So add around 13 to 18 grams, which is 30 to 35 % of your complete lunch calories. Intake healthy fats like, nuts, seeds, oils, avocado, and olives etc. As, these helps in beating off your sugar carving later.
Always make a habit of taking your day time meal after 4-5 hours of morning breakfast. If you are having very busy schedule and forget to eat you lunch at correct time then set an alarm on your Phone Or PC to remind for lunch.
Lunch Mistakes To Avoid
Microwaving Food In Plastic Containers-
Heating food in plastic container leeches a substance called BPA (Bisphenol) which is a toxic thing for human body. This ingredient obstacles the normal functioning of the body cells. Always use microwave safe containers as they are free from such BPA toxin compounds.
Giving last preference to your lunch and keeping all your work at first preference is a blunder mistake that we all do. As delaying or skipping lunch is actually deprives the body for the nutrients when it actually requires and makes the situation more badly. Skipping lunch make feel sluggish and tired.
Sitting Down For Long After Eating-
It is better to do some brisk walking after eating as it will help the body digest the food better. Walking will also help consume the calories. Sitting down will simply turn the energy into fat and store it.