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It’s a common misconception that you should not be snacking in between meals if you want to lose weight. There’s such a focus on calories and deprivation in diet culture that it may be surprising to hear that it can actually be helpful for your weight loss goals to continue to munch throughout the day in order to reduce cravings and maintain the calorie deficit needed to lose fat.
However, not all snacks offer the same value to your body, and it can be easy to get carried away and overeat, accidentally consuming more calories than intended throughout the day and consequently halting your progress. In order to get the most out of your eating, we gathered five expert approved tips for snacking that will take away the guilt and make it even easier to lose weight without depriving yourself.
Pair Your Nutrients
Being aware of the nutrients you’re consuming can be useful in making the most out of your snacks so that you can keep yourself from eating empty calories with little value to your body. “When you choose a snack, ideally pair two nutrients, like fiber and protein, or healthy fat and fiber. That way you are less likely to overdo it at your next meal,” suggests Carrie Gabriel MS, RDN. “This could be whole grain crackers and avocado or a hummus dip, a natural trail mix, or perhaps some fruit and greek yogurt.”
Healthy fats are another great addition to your snacks as they can increase satiety, limiting the potential for overeating throughout the day. “Healthy fats (monounsaturated fats) like nuts and seeds are great snacking options. And fat is an excellent energy source and can keep you fueled throughout your day, especially if you're cutting back on calorie intake during meals for weight loss,” explains nutritionist Lauren Topor.
Don’t Wait Until You’re Starving
Waiting until you’re starving before grabbing a snack can make it that much more difficult to opt for something healthy in the moment and may often lead to overeating. “Ideally, don’t wait more than 3-4 hours to eat a little something,” suggests Gabriel. It can also be helpful to track your eating patterns each day to see if you can pinpoint certain times that you know you will be hungry so you can be prepared with nutritious, balanced snacks to eat in the interim. This will all help to reduce overeating when you do get around to your meals.
Watch Your Calories
Being aware of the amount of calories you’re consuming each day may be useful in maintaining a deficit and making sure not to overeat. “A snack is ideally no more than 200 calories. If your snacks run over 300 calories, you might need to alter what you snack on or the amount,” says Gabriel. Try filling your snacks with a protein source to make the most out of your calories. Not only will protein keep you full, but it can also help to boost your metabolism for increased fat burn over time. “Plant based protein sources include beans, edamame, lentils, chickpeas (think hummus and carrot sticks). These are all great snack options,” says Topor.
Add Fruits & Vegetables
Fruits and veggies are a necessary addition to any balanced diet, and they can make for quick and easy snacks as well. Loaded with fiber to keep you full and often lower in calories than other more processed foods, eating a piece of fruit or carrots and dip for a snack can boost your health rather than act to its detriment. Not only this, but pre-packaged snacks are loaded with more unhealthy ingredients that can quickly add up in calories throughout the day.
“Pre-packaged snack items are often full of excess sugars, salts, and ingredients that are hard to pronounce. Instead of reaching for a bag of low calorie cookies or chips, reach for an orange, banana, or homemade trail mix,” says Topor. “Ultimately, just 10 percent of your day's total calories should come from added sugars. And unfortunately, many of us consume way more than that.”
Enjoy It
Ultimately you should be taking the time to enjoy your snack instead of rushing through it. Eating more slowly can help to keep you full for longer and give you a better sense of how hungry you actually are so you don’t end up overeating. “Try not to rush or have too many distractions surrounding your snack,” suggests Gabriel. “You will enjoy it more and give yourself the time your body needs to feel full and satisfied.”
