10 Ways to Have That Snack and Lose Weight
By Elaine Magee, MPH, RD
Reviewed By Kathleen Zelman, MPH, RD, LD
Got cookies? How about chips? Chips, cookies, ice cream, candy bars, and crackers are the most popular snack foods. It comes as no surprise that they are generally our higher calorie, higher fat or sugar snack choices.
Do you feel guilty when you get a snack attack? You are not alone. Snacking has gotten a bad rap in the past but it isn't the act of snacking that gets us into trouble, it's the type of foods we tend to snack on that quickly puts us into fat and calorie overload.
Actually, eating smaller, more frequent meals/snacks can be particularly helpful. Small meals/snacks eaten about every 2 1/2 to 3 hours tend to translate into more stable blood sugars throughout the day. When you graze instead of gorge, you avoid extreme hunger and tend not to overeat at any one meal.
Our 2 Biggest Snack Mistakes
To snack and lose weight, it's important to choose snacks that:
The Snack Attack Plan
So, let's make a new Snack Attack Plan, shall we? To do this, we don't necessarily need to trade all of our Chips Ahoys in for carrot sticks or our carton of ice cream for a carton of yogurt. We can start by making smarter snack choices most of the time. Here are my 10 tips on how you can do this each day:
Tip 1: Soluble Fiber to The Rescue!
Foods rich in soluble fiber make for great snacks because soluble fiber leaves the stomach slowly, encouraging better blood sugars and making you feel satisfied longer. Here are some possible snack ingredients that are high in soluble fiber:
"We don't necessarily need to trade all of our Chips Ahoys in for carrot sticks or our carton of ice cream for a carton of yogurt. We can start by making smarter snack choices most of the time."
Tip 2: Eat Slow-Release Snack Foods
The following foods, even in large amounts and if eaten alone, are not likely to result in a big rise in blood sugar. (Remember, we don't want food to hit your blood stream quickly, otherwise you're just going to feel hungry again shortly after.)
These are based on the American Journal of Nutrition's international table of glycemic index and glycemic load values. (Glycemic load considers the glycemic index of a food and the grams of carbohydrate that a reasonable serving size of that particular food contains)
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