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9 Healthy Snack Ideas to Keep Your Diet on Course

9 Healthy Snack Ideas to Keep Your Diet on Course

Sticking to a diet can be difficult. A reduction in calories, changes to eating habits, and missing out on treats can all make it tough to maintain. Cravings for something to eat between meals can often be a tripping point, especially when the only snacks available to buy are unhealthy and full of sugar and bad fats.

Certain times of the day can be particularly difficult. Mid-afternoon is a common time to feel hungry, as blood sugar and energy levels start to drop as the work day winds to a close. This is when there is a tendency to desire a pick-me-up, a craving for something full of carbohydrates and sugars, to boost the blood sugar levels. Cakes, candies and cookies are common culprits when breaking a diet, as they contain high levels of what the body is craving. The trick to avoid failing with the diet is to have a prepared list of great tasting, healthy snacks that will satisfy the cravings but that are also easy and convenient alternatives to the sugar laden treats.

Here are 9 healthy snack ideas that will satisfy your hunger between meals while keeping your diet on course.

1. Bananas

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bananas

    Naturally healthy and low in fat, bananas are filling snacks. Wrapped up in their ‘carry case’ they are a perfectly designed take-with-you snack. Bananas are rich in potassium which is essential for good heart function and they are also full of fiber for a healthy digestive system.

    2. Nuts

    nuts

      Nuts have a variety of nutritional benefits, so a handful of mixed nuts will provide you with many different vitamins and minerals and they are also packed with essential oils, fiber and protein. Just a handful of nuts can stave off hunger, releasing energy slowly and leaving you satisfied for longer. Nuts are an ideal snack to keep in your bag or on your desk, to tuck into whenever you get hungry between meals. Avoid the salted or flavored varieties and instead choose nuts in their natural form to gain the benefits without the additives.

      3. Korean sesame seed and seaweed snack

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      SONY DSC

        These are very low in calories and fat and full of nutrients so are a tasty alternative to potato chips. Research has shown that seaweed slows down gut transit, releasing its energy slowly which makes you feel fuller for longer. Sesame seeds contain oleic acid which helps lower bad cholesterol, as well as being full of vitamins, minerals, and antioxidants.

        4. Popcorn

        popcorn

          Popcorn can be a healthy, filling snack as long as you avoid pre-prepared options coated in salt or sugary coatings and prepared in lots of oil. Either look for organic, low fat alternatives or better still, make your own in a pan or in the microwave. Just remember not to add any high calorie ingredients. Enjoy freshly popped and warm; they taste great just as they are!

          5. Low fat yogurt lollipops

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          yogurt-fen-elder lolli

            A great treat for hot summer days! Buy plastic lollipop molds, fill with yogurt, and pop in the freezer. You’ve now got a tasty treat to enjoy, that you can grab from the freezer whenever you fancy.

            6. Oatmeal

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              Oatmeal, or porridge, is a popular breakfast staple but can be enjoyed at any time of the day. It is easy to prepare in a couple of minutes in a microwave, and you can either make it with low fat milk or water. You could add some fresh fruit or honey. This a snack that can be enjoyed at home or work and is an ideal choice in the cold months of the year when cravings for warm stodgy foods are stronger. It is a great food for the immune system and lowering cholesterol and it’s also full of antioxidants and helps stabilize blood sugar which reduces the cravings for snacking on sugary foods

              7. Veggie batons and low fat cream cheese

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              shutterstock_106255229

                For a tasty treat that gives you all the benefits of fresh vegetables; cut carrots, cucumbers, sticks of celery, red bell peppers and spring onions into batons and dip into low fat cheese. The bright colors of the vegetables are an indicator of high levels of phyto-chemicals which are believed to help prevent cancers and cardiovascular disease. For a healthy vegan alternative, replace the cheese with low fat humus. For a heart friendly choice, choose a salsa dip. Tomatoes are full of an antioxidant called lycopene, which may help prevent cardiovascular disease. Make your own salsa to avoid the higher levels of salt and sugar found in many manufactured brands.

                8. Smoothies

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                  Make your own smoothies easily at home with just a large glass or jug, a cheap handheld blender and your chosen ingredients. Just add pieces of frozen fruit to a glass of fruit juice, add a banana to thicken and blend together. The result is a refreshing, tasty snack that will satisfy a hungry appetite, and is full of healthy fruit. These are easy and quick to make, and there is a never ending variety of different fruit flavors and combinations to try. For a creamier alternative, you could add low fat yogurt.

                  9. Homemade vegetable soup

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                    To make homemade vegetable soup, mix stock to water, add an onion and your favorite vegetables (peeled and chopped) to a saucepan or slow cooker and cook. When done, blend the contents, and you can now enjoy your homemade soup. You can cook larger amounts and freeze into portions, so you can have them available quickly and easily and avoid reaching for an unhealthy option. Soup is an ideal snack for work as you can take straight from the freezer and microwave when required, or heat up and pour into a thermos flask to take with you.

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                    Jennifer Smith

                    Life Coach & Personal Growth Blogger

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                    Last Updated on October 5, 2020

                    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

                    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

                    Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

                    I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

                    This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

                    What Is Intermittent Fasting?

                    As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

                    While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

                    The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

                    Getting Started With Intermittent Fasting

                    Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

                    The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

                    It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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                    My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

                    You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

                    Tips To Make Intermittent Fasting Easier

                    1. Drink Plenty of Water

                    Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

                    2. Take in Caffeine in the Morning and Early Afternoon

                    The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

                    3. Avoid Artificially Flavored Drinks

                    One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

                    4. Don’t Gorge at Your First Meal

                    The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

                    To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

                    5. Minimize Processed Carbohydrates and Sugars

                    While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

                    Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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                    You can find some carb sources that will aid your weight loss journey here.

                    How Intermittent Fasting Helps You Lose Weight

                    Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

                    This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

                    Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

                    Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

                    The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

                    Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

                    Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

                    One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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                    This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

                    Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

                    Intermittent Fasting Weight Loss FAQs

                    Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

                    Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

                    How Much Weight Will I Lose?

                    The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

                    While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

                    Can I Work out While Fasting?

                    Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

                    The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

                    Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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                    Won’t I Lose Muscle When I Fast?

                    First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

                    Is Fasting Safe?

                    As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

                    I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

                    Are There Any Supplements I Can Take to Make Fasting Easier?

                    As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

                    I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

                    For supplements to specifically help with digestion, check out this article.

                    Conclusion

                    Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

                    If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

                    More About Intermittent Fasting

                    Featured photo credit: Toa Heftiba via unsplash.com

                    Reference

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