How to Snack Without Getting Fat
Did you know that when you are on a diet, if you eat
something and no one sees you - it doesn’t contain any
calories! Of course that's not true...but it is how many of
us think! Learn how to beat the hunger pains between meals.
Are you a secret snacker? Do you eat when you are bored,
upset, angry? Does every day mean a chocolate bar for you?
Snacking…the secret sins of most people wanting to lose
a weight loss coach I find that people are often feeling so
guilty about snacking they are embarrassed to talk about it
openly. Women in particular laugh nervously when I ask them
what happens to their food consumption around 4pm. This
often is the time of the day when the “Snack Monster” rises
up and takes control of them! Often these women berate
themselves with ideas about being weak and out of control.
They either eventually give up on their diet altogether or
develop counter thoughts so they don’t feel so bad. “It
didn’t really matter - it is fat free”. Or, “if no one
notices, the calories don’t count”.
Your diet does not have to be like this!
You can lose weight without being hungry. You can learn to
take control of the “Snack Monster” and your diet program
can be one to set you up for success, not failure.
An important key is to learn how to recognize what your body
requires, the signals it gives you, and learn how to respond
to those signals appropriately – diet and guilt are two
words that do not belong together.
Hunger is the body’s way of telling us we need to replenish
depleted nutrients. Unfortunately our body can’t say “I need
more vitamin D”. That would make things so easy! Many of us
interpret hunger pains as our body saying “I need more fat”,
“I need more sugar”.
The keys to healthy snacking while on a diet (and all other
1. Know what foods to avoid, and
2. Planning – get yourself organized.
What is a healthy snack? One that contains little or no
sugar, little or no salt (sodium), no white flour and no
saturated fat. Check the food labels to see what is inside.
Many foods are now labelled ‘fat free’ but are laden with
sugars and will still cause an influx of calories which are
diabolical when you are on a diet. Do not assume that ‘fat
free’ means healthy! Western societies are eating more and
more fat free foods, and yet obesity levels are rising
faster than ever.
Healthy Snack Ideas For Diets
Organize Yourself to Stay on
Raw vegetables, such as celery, carrots,
cauliflower, broccoli, green pepper, green
beans, cucumbers, mushrooms or zucchini may be
served with a low fat dip.
Plan to have a small snack mid morning and mid
afternoon. It is much better to curb your hunger
than to starve yourself.
Fresh fruit in season.
Plan your snacks as part of your overall daily
Low fat quick breads and muffins, such as
pumpkin, zucchini, banana or bran.
Organize your week – especially if you work
outside the home.
Non-sugared cereals, snack mixes made with
popcorn and whole grain cereal.
Write a list of snacks for the entire week and
make sure you shop ahead. Buy enough to last the
Low fat yogurt with fresh, frozen or canned
Buy a variety of healthy snacks so you don’t get
Protein shakes with low fat milk or yogurt and
Studies show that people who have a healthy intake of food
in four of five episodes throughout the day are less prone
to obesity than those who eat three or less times during the
Snacking CAN be good for you...especially on a diet!