If you have to find out about the plans that include healthy snacks for weight loss nz. then you are looking for the best diet plan for weight loss, I have always been trying to lose some weight and turn my lifestyle around by making my life as a much healthier one. You’re probably reading this article because you have a serious problem. Perhaps you’ve gained weight and need to get back on the right track. Maybe you simply want to implement some healthy eating habits, which will improve the quality of your life in many different ways. Either way, I offer you these delicious and healthy snacks for weight loss nz . Losing weight isn’t easy. It takes the right combination of diet, exercise and discipline. But what most people don’t realize is that healthy snacks for weight loss can make all the difference in your efforts to shed pounds and keep them off.
Healthy Snacks For Weight Loss Nz
One of the biggest downfalls I see in my client’s that want to lose body fat, is what they eat between meals. Sure, it’s easy and delicious to have porridge in the morning, a salad or soup for lunch and everyone’s always telling me they eat veges at night. So why are people still struggling to drop body fat? I believe a huge reason is what goes in, between meals.
Why Snacking Could Be Your Downfall
Snacks can really make or break your dieting efforts. You’re standing in the line at your favourite coffee shop, and those muffins look soooo good right? And they may even say ‘skinny’ – less than 5% fat… and you’re starving…
Have you ever thought about why they taste so good? They are FULL OF SUGAR! And what does sugar turn to if you’re not training intensely? That’s right, FAT!
Think about the little things that sneak into your mouth without you even noticing throughout the day. A handful of crisps, a biscuit, some sweets here and there… How much better to have food with you that you can eat instead, and know that you are getting in good nutrition and less calories.
Retraining Yourself To Make Smarter Choices
Most people I speak to find it hardest when they are out and stuck for choices. I suggest you make it a rule not to leave the house without some food in your handbag. Sure, people laugh at me when I pull out a homemade muffin, or some grilled chicken wrapped in foil (which I take everywhere I go!). But if you don’t provide for yourself, next thing you’ll be on a train, or at the shops or stuck somewhere with very limited options. Or you’ll be staring at the sweets in the cinema or supermarket…
Whatever it takes, try and always take your own food when you go out. You can’t rely on the places out there to have good options.
To help you remember to take food with you, you could put your house keys with your prepared food in a plastic bag in your fridge! Or do what I did and have a note on the back of your door ‘Have you got your food?’
Failing this, here are some ideas for you.
Snacks To Eat When You’re On The Run
These beat most the fat and sugar laden snacks you see when out and about:
- Starbucks – Carrot/celery and hummus, fruit salad, or a tuna bean salad. They even have seasonal fruit 🙂
- Supermarket – A bag of raw veges e.g. radishes or sugarsnaps, a pack of pre-cooked prawns and a low fat hummus – yum!
- Most shops – Beef jerky / Biltong – low in fat, high in protein. Very portable protein, great for holidays!
- Supermarket – A tub of cottage cheese with berries mixed in
- Health food store – Protein bar, but read the labels and avoid the ones high in sugar and fat
- Most stores – Vegetable juice – Carrot, celery, tomato etc. (good for hangovers!)
- Sashimi and a seaweed salad
- Sushi – 3-4 pieces – with large pieces protein e.g chicken / prawn (ideally brown rice)
Healthy Snacks To Make At Home (Most Are 200-300 calories)
Most of these you can pack in containers or wrap and take with you. They are generally very quick to prepare. Although some of them require a bit more prep and organisation, I promise it’s worth the effort for your health, fat loss and well- being.
- Baby carrots with a cottage cheese and salmon dip
- Berry smoothie made with low fat yoghurt or protein powder
- Carrot / cucumber / celery sticks with low fat hummus & cottage cheese
- Cherry tomatoes or a carrot and some low fat deli chicken breast
- Coleslaw – Buy the bags without dressing and add your own vinegar + cherry tomatoes and tuna / chicken / salmon
- Cottage cheese – whip stevia and berries through
- Egg – Hard boiled and a piece of fruit (you can boil half a dozen to keep in the fridge for a quick snack through the week)
- Fruit salad – + a protein shake or low fat yoghurt
- Fruit – 1 large piece e.g. an apple or 2 small – e.g. mandarin / kiwifruit + a protein shake
- Muffin – homemade healthy, sweet – with oats/fruit/yoghurt (ask me for the recipe!)
- Muffin – homemade healthy, savoury – made with brown rice, tuna, egg, cottage cheese, herbs (cook and freeze)
- Omlette – You can whip a 1 yolk omlette quite quickly. Add spinach, tomato and mushrooms
- Porridge or muesli – with low fat yoghurt or protein powder
- Prawns – Pre-cooked. Dip in hummus or a natural yoghurt dip made with lemon and herbs
- Raw beans – A big packet has less than 50 calories and a balance of protein/carbs
- Raw nuts (watch your porton size), a protein shake and a small piece of fruit
- Raw veges – e.g baby radishes, sugarsnap peas or brocolli dipped in cottage cheese
- Rice – brown rice with tuna, lemon juice, soy sauce and herbs
- Ryvita crackers – with salmon or tuna and sliced tomato or hummus and cottage cheese, or chopped boiled egg and avocado
- Rye crackers – with nut butter
- Sweet potato – cook in microwave or boil for 5-7 minutes, add cottage cheese / tuna / salmon
- Vege soup – homemade with chicken breast or lean meat
- Yoghurt – low fat / low sugar. Add your own fresh or frozen berries and raw seeds
What Makes A Good Snack?
The reason these snacks are much better choices than ‘junk-food’ is that they provide:
– Fewer calories
– Better nutrition (e.g more quality fuel for your body)
– More protein so they will fill you up and sustain you for longer
– Less sugar and fat = less fat on your body!
Choose a few and give them a go. Or be creative and come up with some of your own.
It’s your body, it’s precious and deserves the best you can give it. Please don’t let the shops suck you in with their greatly presented sugary and fat-laden foods. They may look nice, but they don’t provide you with the life-giving fuel and energy you need. They will only take you away from your goals.
Be strong and choose the best option as often as you can and you’ll be well on your way to achieving a better looking and feeling body!
A guide to smarter snacking
Healthy snacks can boost your energy and concentration, control blood sugar and insulin levels, and help you meet daily nutrient requirements. When it comes to managing or losing weight, a nutritious snack can help keep your appetite on an even keel and prevent overeating at mealtime.
“Healthy snacking can improve your health, manage your hunger, assist with weight management, regulate your mood and give you energy to keep going throughout the day,” explains dietitian Alex Parker from The Biting Truth. “Snacking is also an opportunity to sneak in nutrient-rich foods like fruit and vegetables.” Not all snacks are created equal, though – poor snack choices can impact your healthy habits and weight-loss efforts and leave you even hungrier.
Take a closer look at how you can build a smart snack strategy.
Reach For Fruit And Veggies
Try and reach for unpackaged snacks where possible, such as fruit and veggies. These don’t have few additives or preservatives and contain natural sugars rather than added sugar and salt. Not to mention unpackaged snack are generally always cheaper. So reach for an apple or kiwifruit when you get peckish. No prep required!
What to look for on packaged snack labels
With an ever-increasing range of grab-and-go items available, it can be tricky making healthier choices. As a general guide you can look for these items:
- Kilojoules: As a rule of thumb a snack should have around 500-600kJ or less.
- Saturated fat: Compare similar products per 100g and go for the lower option.
- Sugars: 1 teaspoon of sugar is equal to about 5g. Just keep in mind that lactose in milk and fructose in fruit are natural sources that increase the total sugar count of a food. However it’s the added sugars that you should watch out for.
- Dietary fibre: Sources of dietary fibre have at least 2g/serve, whereas excellent sources have 7g/serve. Dietary fibre helps you feel fuller for longer, so the greater the amount the better.
- Salt or sodium: Low salt foods must have less than 120mg sodium/100g. Salty snacks over 500mg of sodium/100g should be limited to a couple of times per week.
How To Plan Your Snacks
1. Portion Control
Smart snacking means having a healthy, portion-controlled choice on hand when hunger calls. Keep healthy options such as almonds in your glove box, work drawer and gym bag. In a study by mindless-eating expert Dr Brian Wansink, participants given larger portions ate 77 per cent more food at snack time, yet they didn’t report any stronger feelings of appetite satisfaction than the group that ate the smaller portions.
2. Fuel Your Fitness
If you’re heading to the gym after work, have a healthy afternoon snack such as a banana or yoghurt before you go.
3. Think Differently
Don’t be afraid to shake things up – a small bowl of warm porridge with cinnamon makes a comforting winter afternoon snack.
Snack Smart Tips
There are plenty of ways to ensure you make healthy snack choices when hunger strikes. Try these strategies:
1. Prep It
If you have spare time during the week, use it to whip up a batch of cocoa bliss balls, boil some eggs, or slice veggies such as carrot, capsicum and cucumber and store in airtight containers in the fridge. Pop them on the top shelf so they’re the first thing you see!
2. Portion It Out
Get in the habit of portioning out snacks, whether you’re at work or home. “Rather than keeping a large bag of nuts in your drawer at work, portion out 30g into zip-lock bags to help prevent overeating,” suggests Parker. Write the Points on the bag for easy tracking.
3. Stock Up
Stash healthy options in your handbag or desk so you don’t turn to the vending machine. Try mini packs of natural popcorn, wholegrain crackers and nut butter, or instant porridge sachets.
4. Head To The Supermarket
Caught out on the go? “The supermarket has your back,” says Scoular. “Fresh fruit and a tub of yoghurt, sliced cheese or a tin of tuna are easily found.” Keep a spoon or fork in your handbag and you’ll be good to go!
5. Stay Hydrated
Sometimes thirst registers as hunger, so try to always carry a bottle of water and sip regularly to ensure you’re properly hydrated.