You eat lunch at noon

It is known that noon comes a few hours after breakfast, but for dinner it takes at least six or seven hours. In terms of appetite management, this makes no sense at all, because you teach the body to wait for a meal every few hours, then starve it for most of the day. This explains why you feel hungry and lose your distraction in the afternoon and why you eat everything that comes your way as soon as you get home from work. Instead of eating your second meal of the day so quickly after breakfast, start the day with a hearty breakfast that includes a good source of protein, such as yogurt or eggs. Then consume light snacks at noon and real lunch a little later in the day. Goodbye, hunger!

Lunch consists only of carbohydrates

Ordinary lunch foods - such as sandwiches, chips or leftovers such as pasta and pilaf - are high in carbohydrates. But overeating leads to an energy imbalance and increased hunger around mid-afternoon, explains New York dietitian Katherine Harris, director of integrated nutrition at Advantage Care Physicians.

Theoretically, Harris says, vegetables that are low in carbohydrates and calories (vegetables as green as spinach or as colorful as cabbage, carrots, peppers, and zucchini) should make up 50 percent of your meal. While 25 percent should be protein-rich foods such as fish, rice or peas. The remaining 20 percent should be high-carbohydrate, high-calorie vegetables such as squash, sweet potatoes, peas or corn or whole grains (quinoa, brown rice, wheat, barley) and the last 5 percent should be made up of healthy fats. like chopped avocados, foods cooked with olive oil, or nuts.

Eat lunch for two minutes

Slow consumption of food helps you feel more satisfied and stops sampling which can make you feel uncomfortable all afternoon.

Use drinks during lunch

When you accompany the sandwich with carbonated drinks, you fill your body with calories from sugars without feeling full. Instead, sugary drinks raise your blood sugar temporarily, leaving you with a very large appetite shortly after consuming your lunch meal.

Consume yogurt, soup, or a drink

All of these foods lack variety in composition. Solid foods that take a long time to chew give you a chance to enjoy the flavors of what you are eating. They also stop you from eating food as insatiable, which gives the body an opportunity to absorb the calories you have eaten and helps you get up from the meal feeling satisfied.

Underestimate breakfast foods

The breakfast foods you like can taste just as good at lunch and they usually create the opportunity to have a balanced lunch, affordable in price and easy to pack. Try yogurt with granola and nuts, waffle with peanut butter or egg cutlets with a little salad or greens on the side, to add some vegetables to the meal.

You buy lunch every day

For almost the same cost as a sandwich (or two, depending on where you live), you can buy a whole loaf, half a pound of bacon, tomatoes and cauliflower - to prepare your own home-cooked meal for the whole week.

Always prepare the same sandwich

While slices of bread are a good option to finish the sandwich, the ingredients and sauces that are thrown inside can give it a completely different flavor. Adding a new ingredient (like mustard, crushed garlic, or avocado salad) can help transform the sandwich.

Spread the sauces on the sandwich bread

It is the best recipe for a soft sandwich. Spread the sauces over the protein foods (i.e., the mustard between the two pieces of turkey or turkey and cheese). Then use the salad as a moisture barrier between meat or cheese and bread.

Add the sauce to the salad before packing

It is the most typical lunch packaging mistake and the fastest way to make a fresh liquid and not delicious salad.

The easiest way to stop this disaster is to place the salad vertically in a glass jar and pour the sauce first. Then place the other salad ingredients in this form to keep everything very fresh.

When you are ready to eat the salad, shake a few times and use the fork or toss on a plate: the sauce will fall last on the plate - which is the same thing you would do if you packed the sauce or salad filling on your own . If you do not use glass jars, use these styles to pack the filling without fear of spillage:

Wrap the sandwich with aluminum foil

Avoid food contact with aluminum foil as much as possible. Wrap it first with napkin which is a safer material and then you can wrap it with aluminum foil. Don’t forget to also get some napkins that will help you hold the sandwich and wipe off the fat.

Place round bacon on square bread slices

This causes the bacon to come out of the sides of the bread, which makes many bites without bread and consequently not tasty. Instead, fold four slices of bacon into a square shape and place the right sides of each on the sides of the bread.

Use disposable packaging

A food container may seem like the perfect tool for your next meal. But in most cases cheap plastic packaging is not designed to be reused and will break down with continued use, releasing harmful chemicals into your food.

If you buy food in glass jars, you do not need to buy plastic packaging. Glass jars are very good packaging.

Use excuses like, "I can't pack food because I don't have a fridge to put it in."

As long as you do not leave the sandwich in direct sunlight, it will take approximately four hours, after taking it out of the fridge, for it to start to lose its flavor, says Harris. If room temperature bothers you, then pack lunch with a bottle of frozen water nearby to keep it cool.

Lunch includes fruit

Eating fruit at lunch can raise your blood sugar levels and make you hungry after an hour - especially if a fruit salad is your main meal, says Harris. And if you like to eat fruit during lunch? Just remember that fruits are a source of carbohydrates, so consume them instead of bread or vegetables rich in carbohydrates and calories, along with protein, fats and vegetables for a more balanced meal.

You do not eat enough at lunch

Consuming a small sandwich or a plate of cereal at lunch can lead to increased hunger and overeating later in the day. Make breakfast, afternoon, and evening meals equal in quantity to maintain a steady appetite throughout the day.

Or eat more than you should 

Consuming a Mexican burrito may contain more calories than normal consumption during a day.

Put lunch food in a plastic container in the microwave

Heating food in a plastic container also heats the plastic, which causes plastic chemicals to spread into your food. Use a glass holder, special microwave dishes, or kitchen paper to heat the food.

Use plastic kitchen utensils to eat hot food

Hot foods like soup can overheat a plastic spoon and this causes the release of harmful chemicals. Use metal spoons whenever you can.

Keep casually thrown kitchen utensils in the bag

Thrown forks without wrappers can be mixed with the crumbs that remain at the bottom of the bag. Put it in the food holder if it stings, or use a glass with a lid that has space to place the fork.

Consume dessert immediately after lunch

Cakes are an important part of life, but it is best to consume them later in the day when you are hungry enough for a snack. If you have the opportunity to consume something healthier such as a banana instead of ice cream or dark chocolate with peanuts instead of ready-made peanut butter, it will not only be a very good and healthy idea, but you can 'hold you for longer.