As a fitness professional one of the main questions I get asked
is "what are the best snacks to eat when I get hungry or have cravings?"
While I have no problem recommending healthy snacks for weight loss, I
believe it's better to use that old Chinese proverb: "give a man a fish and you'll feed him for the day, teach him how to fish and you'll feed him for a lifetime".
First and foremost when coming up with healthy snacks for weight loss you need to take stock of a couple of things:
· What foods do you like?
· What foods do you dislike?
· Are there any foods you are intolerant or allergic to?
Have a quick think and you'll start those creative juices flowing.
Step 1:
Where's the protein? You should always aim to have some element of lean protein in every meal you have, not just in your healthy snacks. Lean protein can come in the forms of lean meat, fish, shellfish, quinoa (complete protein), eggs, dairy, legumes, nuts, or a protein powder of supplement. Including protein in your healthy snacks for weight loss is a good idea because of its many benefits. It helps with growth and recovery, it keeps you fuller for longer, our body's burn more calories digesting protein because it has a high TEF (thermogenic effect in food). So whatever your healthy snack for weight loss is going to be, aim to include some element of protein.
Step 2:
Make smart substitutions when you get those nasty cravings. If you really crave a muffin, scone or other baked goods and it's not your 'free day' or 'cheat day' then by making smart substitutions you can still satisfy your cravings. An example of a smart substitution would be if you crave something sweet like chocolate or sweets. Have some fruit mixed with a little low fat free Greek yogurt, quark or cottage cheese. This way you'll still satisfy your sweet craving while also having a healthy snack that incorporates step number 1 above.
Step 3:
Get creative. There are tonnes of resources available on healthy snacks so don't limit yourself to simple boring snacks. Get creative, engage with other people and share snack ideas with others and you'll start to open up a whole world of healthy snack ideas while also getting the opportunity to interact with other people and share your experiences. For example some of my favourite snacks for weight loss are:
· Apple Slices and Peanut Butter
· Oatmeal protein Muffins, Flapjacks and protein balls
· Healthy Cheesecake in a bowl (made with quark, nuts, coconut and frozen fruit)
· Simple whey protein frozen Smoothie
First and foremost when coming up with healthy snacks for weight loss you need to take stock of a couple of things:
· What foods do you like?
· What foods do you dislike?
· Are there any foods you are intolerant or allergic to?
Have a quick think and you'll start those creative juices flowing.
Step 1:
Where's the protein? You should always aim to have some element of lean protein in every meal you have, not just in your healthy snacks. Lean protein can come in the forms of lean meat, fish, shellfish, quinoa (complete protein), eggs, dairy, legumes, nuts, or a protein powder of supplement. Including protein in your healthy snacks for weight loss is a good idea because of its many benefits. It helps with growth and recovery, it keeps you fuller for longer, our body's burn more calories digesting protein because it has a high TEF (thermogenic effect in food). So whatever your healthy snack for weight loss is going to be, aim to include some element of protein.
Step 2:
Make smart substitutions when you get those nasty cravings. If you really crave a muffin, scone or other baked goods and it's not your 'free day' or 'cheat day' then by making smart substitutions you can still satisfy your cravings. An example of a smart substitution would be if you crave something sweet like chocolate or sweets. Have some fruit mixed with a little low fat free Greek yogurt, quark or cottage cheese. This way you'll still satisfy your sweet craving while also having a healthy snack that incorporates step number 1 above.
Step 3:
Get creative. There are tonnes of resources available on healthy snacks so don't limit yourself to simple boring snacks. Get creative, engage with other people and share snack ideas with others and you'll start to open up a whole world of healthy snack ideas while also getting the opportunity to interact with other people and share your experiences. For example some of my favourite snacks for weight loss are:
· Apple Slices and Peanut Butter
· Oatmeal protein Muffins, Flapjacks and protein balls
· Healthy Cheesecake in a bowl (made with quark, nuts, coconut and frozen fruit)
· Simple whey protein frozen Smoothie
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