1, controlling food intake 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 dessert on an empty stomach.

Because when you are on an empty stomach, the heat absorption effect is the best, and 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. Eat high-calorie desserts after meals

High-calorie snacks, such as cheesecake, are best eaten after meals, because when digested with dietary fiber, they absorb less calories and are not easy to eat too much.

Dessert is strictly forbidden as a midnight snack.

After a meal, 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, blood sugar can easily turn into fat and stay in your body.

5. Eat slowly and concentrate.

The faster you eat snacks, the faster your blood sugar rises, and the more calories you can't consume, 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 there is little activity, you should also 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. Learn more about your favorite food.

It takes wisdom to keep a good figure. Learn more about your favorite snacks and remember which ones are high in calories and easy to gain weight, and which ones are rich in nutrition and low in fat, so that you can eat wisely and feel at ease.

Don't eat dessert when you are tired.

Sweets will consume the body's vitamin B. Don't eat sweets when you are tired, otherwise you will be more tired and increase fat!

2, the 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.

3. Different desserts have different ways to eat.

1, cake, pastry

The thought of tiramisu and freshly baked strawberry cakes always makes people salivate. Unfortunately, this delicious food on earth is a great test for their health. It is said that three cheesecakes can provide a day's calories for thin people.

Safe weight: cheesecake-1/3; Tiramisu-1/2; Cream cake-a small amount of cream, 1 piece.

Simple suggestion: it is a good way for two people to share a dessert, and chatting while eating can also slow down the speed of eating.

2. Bread and doughnuts

Bread with low sweetness or whole wheat is better, but because bread is refined food, the processing process will also generate heat, and those soaked in chocolate and filled with cream and sausage will have higher heat.

Safe weight: sweet bread (small)1; Hamburgers or hot dogs with meat:1/2; Donuts: one each; Sandwich: 1/2.

Simple suggestion: among all breads, toast has the least calories, while sweet bread with stuffing and Danish bread have higher calories, so you can take it as appropriate when eating.

3. Biscuits, sandwich cakes and chocolate pies

Although biscuits are not as high in calories as chocolate, they are also high-calorie foods, much like bread. It is best to choose the one with lower sweetness. And those cookies that look oily are the enemy of losing weight.

Safe weight: soda biscuit: 30g; Ordinary biscuits: 4-5 pieces; 2-3 pieces of souffle biscuits; Sandwich biscuits: 3 pieces; Wafer sandwich: 3 pieces; Chocolate Pies: One at a time.

Simple suggestion: chocolate pie is the highest calorie in this kind of snacks. Although it tastes delicious, it is recommended not to eat more in the end. And it is best to eat it at breakfast time.

4. Jelly, China and Japanese snacks

Jelly and Japanese desserts are snacks with low calories and relatively low fat content. Although some are sweet, but the fat content is not too high, you can rest assured to eat. Chinese snacks are generally high in calories, so it is best to eat less.

Safe quantity: jelly: 2 cups per serving; Japanese dessert (small): two for one person; Chinese dessert: 1/2 moon cakes; Souffle:1/2; Pineapple cake: 1.

Simple suggestion: when eating these snacks, it is best to add some herbal tea, which can not only reduce fat and clear intestines, but also improve the taste of snacks.

5. Chocolate and ice cream

Chocolate is one of women's favorite snacks. It is characterized by high fat and sweetness, but it is not completely inedible as long as it is eaten in moderation. Although ice cream is high in calories, it does not pose a great threat to the body because it contains a lot of water. Moreover, it is best not to eat crispy ice cream with skin, otherwise it is equivalent to taking more calories from a snack!

Safe weight: chocolate bar: 1/3 bars; Chocolate bar: 3 pieces; Ice cream platter: 1/3 platter (including fruit); Ice cream ball: 1 ball; Fresh milk ice cream: 2 balls.

Simple suggestion: A smarter way to eat is to choose fresh milk ice cream, which has only half the calories of milk ice cream and is more nutritious and healthy. Generally speaking, dark chocolate has slightly lower calories than milk chocolate, so you must know which one to choose.