Healthy Snacking: What to Eat for Weight Loss
Many dieters try to avoid snacking because they worry
that it will cause weight gain. However, including healthy snacks in your daily
meal plan can help you lose and maintain weight by keeping hunger at bay—and
energy levels up. Many of us snack between meals because we're hungry. If we
have a meal, but we're constantly snacking because we're still hungry, it might
mean that we're not eating the right balance of our macronutrients at meals,
whether that be too much carbohydrate or not enough protein or fat.
Eating the right products as a healthy snack can help
us control our hunger levels and also help to regulate our metabolism. Eating
the wrong foods as snacks will contribute to weight gain, as too much
carbohydrate in the form of sugary and high-fat foods will likely lead to an
excess intake of calories. Therefore, as part of any daily meal plan, we should
all plan what our snacks will be. Changing your snacking habits can be a good
lifestyle choice, particularly if you want to improve your diet and also if you
want to use snacking as a way to help you reach your weight loss goals. Make
snacks a regular part of your daily routine and alter your understanding of the
words "snack foods." Think of snacks as health opportunities in small
and convenient packages that you can carry in your purse, glove compartment, or
briefcase.
1. Nutrient-Rich Snack Options for Weight Loss
One rule always seems to apply when it comes to weight
loss: snacking. It seems if you want to lose weight, snacking must be avoided
at all costs. This belief couldn't be further from the truth. The reality is
nutrient-rich snacks can actually be beneficial to dieters since they are
important energy sources. Best of all, smart snacks can help our bodies
maintain carbohydrates, fluids, and electrolytes. So what makes a snack smart?
Many dietitians encourage those seeking weight loss to aim for snacks high in
fiber and protein. Essential vitamins and minerals are an added bonus as a
fitting snack needs to provide some nutrition. So what are the best options?
Here are several nutrient-rich snacks that help with weight management:
• Fresh fruit
• Fresh vegetables
• Nuts and seeds, such as almonds and sunflower seeds, lending unsaturated fats as well as vitamin E and iron, respectively
• Whole-grain crackers
• Whole-grain breads with melted low-fat cheese
• Small portions of turkey on whole-grain bread
• Whole-grain cereals with low-fat milk and/or yogurt
• Crackers made with low-fat cheese
• Low-fat popcorn
In addition to size and fiber guidelines, try
combining foods to better regulate appetite. When certain foods are combined,
you can be full longer than if you were eating one or the other alone. And
isn't the occasional indulgence essential to successfully managing weight? A
guilt-free snack is one that allows you to indulge your cravings without
causing a physical setback. Here are some delectable ideas: a touch of dark
chocolate, 1 tablespoon of cold whipped topping on fresh strawberries, 1 cup of
sliced cantaloupe sprinkled with vanilla extract, or 1/4 cup of hummus spread
on wedges of crisp, tart apple. When combining snacks, remember to balance each
preparation with a mix of shapes, flavors, and textures.
2. Portion Control and Mindful Eating
When eating snacks, portion size is a pivotal element
in successful weight loss control strategies. If you are constantly tucked into
10-biscuit packets while watching TV, portion control might be a good snack for
you. You can, for example, check how much a doughnut weighs. Compare it to a
small or medium potato, a small serving of baked beans, lunchtime carrots or a
banana. Understanding portion sizes can assist you in avoiding overeating.
Portion sizes of nuts, oils, cheese, muffins, savory snacks, and other
energy-dense foods are all high in energy.
It's easy to wolf down snacks by the handful before
you even know it, then wonder later why you're not full. 'Mindful meal tempo,'
on the other hand, involves eating in a measured and conscious manner, sweeping
the tongue over the food before swallowing it. Mindful eaters take the time to
appreciate the sensory qualities of each mouthful, savor the moment, and
genuinely taste their meals. Concentrate on eating, swallow before taking the
next mouthful, and taste whatever is being eaten. Multitasking during meals,
such as watching TV, may result in absent-minded eating. Paying attention to
the food on your fork or spoon or as it fills your mouth can help you feel more
engaged and involved in the food. Mindless eaters may feel 'finished' as their
signals for appetite are lacking. This implies eating without being attentive
may lead to overeating and the feeling of constant hunger.
3. Strategies for Overcoming Cravings and Temptations
Cravings occur when the body’s signals to eat align
with highly encouraged hedonic or emotional pleasure eating. Emotional triggers
for eating as a reward, as well as the psychological state of stress, can
increase cravings. Building awareness of what is triggering the shifts in your
eating can help you begin to make small changes. For the individual with a
variety of cravings, using structured snack plans or changing the food items
that are typically craved may help to establish some new patterns. Help teach
clients the importance of a specific craving, which might include a nutrient or
food group for the body, and ways to either give the body the needed nutrient
or combine multiple replacements. Mindfulness and distraction are also common
methods for managing cravings. To manage the instant need for a snack, try
making healthier versions of the cravings themselves when appropriate. The
ability to manage stress in a volatile food environment may be possible and is
often the result of careful ongoing planning and thoughtful, individualized
care. Let’s review an optimal eating strategy. First, trigger yourself by
planning it as part of your day if you’ve decided to have your favorite snack
“just because.” Second, offer yourself some healthier alternatives. If that
step doesn’t work, step away from the food! Just go and do something else.
Third, if that doesn’t work and it’s been half an hour of still wanting those
pretzels, go have some, knowing that you planned it and all is not lost. Guilt
is gone; reinforce yourself positively after having a bit of what you were
wanting.