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When it comes to losing weight sustainably, snacking can either be your best friend or your worst enemy.
You might be thinking. What’s the trick to snacking?
It’s all about choosing the right snacks.
As a dietitian, I often come across clients who are puzzled by the idea of snacking healthily while losing weight. This blog is designed to be your guide to eating outside of meals and steer you toward making informed snacking choices that support heart health, manage blood sugar levels, promote weight loss, or any other dietary goals you may have.
Snacking smart
Smart snacking is one of the most important parts to losing weight and maintaining a healthy lifestyle. It sounds funny, but your snacks can be some of your most important meals throughout your day.
For example, choosing snacks rich in fiber and protein can help stabilize your blood sugar levels, keeping you full longer and preventing energy crashes that ruin the rest of your day.
Additionally, snacks for weight loss are not just about reducing calories - they're about making those calories count towards your nutritional goals. It’s important to know that it’s GOOD to snack and that having a snack between meals can provide you with that energy you need to make it to your next meal.
So now you know that snacking is good for you - what snacks should you pick?
How to choose your snacks
Adding a snack between your meals is so important. It can prevent overeating at meals, aid in portion control, and create a more balanced day of eating.
Here are some of my favorites that I think you might love:
Greek Yogurt and Berries
Greek yogurt is an amazing snack option for weight loss on its own, but add some berries and now you have a tasty treat to keep you full between meals.
Thanks to it being chock full of protein and healthy fats (One cup of plain Greek yogurt can have up to 17 grams of protein!!!).
Try to choose plain, low-fat versions to avoid added sugar. And like I said feel free to add a sprinkle of berries (or maybe even nuts too) for a tasty nutrient boost. My favorites to add are blueberries and strawberries, it's such a nice snack, especially on a warm summer day.
This is easily one of my favorites, I literally eat this every day!
Peanut Butter and Celery
I might be taking you back a few years with this one, but there’s really nothing like some peanut butter and celery after lunch.
Peanut butter is all about moderation, but if you follow to the proper portion sizes it's rich in protein and healthy fats, making it a filling snack that curbs hunger. Always opt for a natural peanut butter that doesn’t have added sugars or extra unnecessary ingredients.
Now spread that amazing peanut butter over a few sticks of celery and you have a crunchy snack for your afternoon.
Nuts and Berries: My Homemade Trail Mix
When I say my homemade trail mix, this is what I mean.
I take a handful of my favorite berries, and mix them in a bowl with my favorite berries and sometimes will even sprinkle some chunks of dark chocolate over it.
I used to love the trail mix from the store until I found out about all the extra junk that’s in it. There are so many added sugars, you can make your own that’s tastier, healthier, and more enjoyable overall.
The guide to snacking
In this guide, we talked a lot about how to pick snacks that help you lose weight. It's pretty clear now: what you choose to snack on really matters.
Snacks aren't just small bites to get you to the next meal; they're chances to feed your body the good stuff it needs.
Losing weight can be tough, but picking the right snacks can make it a bit easier.
It's all about smart choices. Go for snacks that fill you up and are good for you, like those with lots of fiber and protein but not a lot of sugar. This way, your heart stays happy, your blood sugar stays steady, and you can keep moving toward your weight loss goal.
But remember, it's not just about losing a few pounds. It's about finding a way to eat that makes you feel great and keeps you healthy for a long time. It's about finding a balance that works for you.
As you go on with your journey, keep these tips in mind. Try out different healthy snacks and see which ones you like best.
And don't forget to celebrate the small wins, like choosing a healthy snack over a not-so-good one.
If you feel like you need an extra helping hand on this weight loss journey - you should consider scheduling a FREE intro call to the Balanced Body Program.
The Balanced Body Program is our 12-week program where you will never find yourself counting calories or permanently cutting out major food groups that you love.
Whether you're struggling to lose weight, manage a health condition, or simply want to feel your best, working with a dietitian can make all the difference.
Start today with INH!