Are you working hard to lose weight and feel confident in your body, but you find yourself feeling hungry all the time, but nervous about what to eat?
Do you feel like you are trying your best but still not seeing a change in your pants size?
If you answered yes to any of these questions….keep reading!
In this post I will share with you some key strategies for having a snack that will not only taste good, keep you feeling full until your next meal, and help keep you feeling confident in your own skin!
What Affects Our Blood Glucose Levels – And why it matters!
Your blood glucose levels are affected by consuming carbohydrates. Carbohydrates are found in foods like bread, rice, pasta, fruits, starchy vegetables, dairy, or sweets.
Eating something really high in carbs, will ultimately raise your blood sugar levels. If blood sugar levels remain elevated, it may eventually be stored as fat. Obviously this works against the goal of weight loss. We all need carbohydrates for energy, so we do not want to completely avoid these foods. Instead we need to figure out how to prevent your sugars from going too high leading to excess fat storage.
So, there are a few strategies I like to use to help ensure we can enjoy the foods we love and crave, but still see the results we like.
Snack Strategies
There are two main components to help satisfy hungering keep us feeling full when thinking of snack ideas for weight loss.
- Portion Size!
- A snack is a snack – not a meal. Keep this in mind. Your RD will help can help you determine an individualized portion size that is appropriate for you throughout the day. So don’t overboard when it comes to a snack. Typically, 1-2 servings of carbs at a snack time should do the trick.
- Don’t Let Your Carbs Go It Alone!
- The absolute key to creating a healthy snack is what you have with your carbs.
- Add a source of protein or fat to your snack (or both!). This is what helps to slow your digestion, keep you feeling full for longer, and promote balanced blood sugar.
Quick and Easy Snack Ideas for Weight Loss
Once you start to get the hang of how your body reacts to certain foods, it will become second nature when satisfying your craving and keeping your fullness levels in check. However, here are some of my favorites to help get you started.
- Greek yogurt
- Protein packed granola bar
- Apples and peanut butter
- Veggies with hummus or guacamole
- Dark chocolate with almonds
- Whole wheat crackers with cheese
- Fruits with a hard boiled egg
- Fruit smoothie with PB and protein powder
- Popcorn
- Trail Mix
Of course, the above examples are just suggestions and a starting point. Before you know it, you will be a pro at creating your own favorites that satisfy for hunger and keep you feeling full!
A few more key take aways…
While it is possible to have all your favorite foods and still lose weight, you should still keep in mind a few basic principles.
When reading food labels, you want to be looking at the total carbohydrate content. Some people only focus on the sugars or added sugars. All carbs eventually are digested into sugar, so use the total carbohydrate total when determining your portion size and carb count.
That being said, still pick options that are lesser in added sugars and higher in dietary fiber. Remember when I said to combine your carbs with protein or fat? Dietary fiber acts the same way in slowing the digestion of carbohydrates (and sugar) into your blood stream. High fiber choices will help keep your blood glucose levels steadier. Sugary sweets (or foods with high added sugars) are easily digested which means the sugar enters your bloodstream quickly – this is NOT what we want.
Let’s Wrap It Up
Working towards a weight loss goal can be hard enough. There is no need to let uncertainty about snacks make it that much more challenging.
Keep these simple tips and ideas in mind when planning for your next snack!
Remember, while I am a Registered Dietitian, I am not your Registered Dietitian. Always speak with your doctor or healthcare provider before making any diet and nutrition changes.
For more tips on how to lose weight and find long-term body confidence grab this freebie “10 habits for Sustainable Weight Loss“!