I think many of us have gone through life associating "diet" with "not eating." This is the wrong attitude. We decide we are going to lose weight so we stop eating, deprive ourselves of food and most recently I read about a diet that said we should only eat within a certain window of time. When we deprive ourselves of food, our bodies will not only eat fat reserves, but it will eat muscles. In addition, we are more likely to "fall off the wagon" when we feel we are being deprived.
There is no reason to feel deprived! We can eat! We can eat AND lose weight! The suggested intake is 40% carbohydrate, 30% protein, 30% fat. These ratios can be adjusted, and should be adjusted, based on activity level. The key is to make sure you are taking in the RIGHT types of carbohydrates, the right types of proteins and the right types of fats. This DOES NOT mean grab a piece of cake, a candy bar. It does not mean go down and get a burger at the closest fast food restaurant.
And, believe it or not, carbohydrates are not the enemy! You need to make sure you are eating high fiber, low sugar carbohydrates (ex sweet potato without the brown sugar and marshmallow). I usually save carbohydrates for meals such as lunch, dinner and sometimes an occasional fruit snack. I'll save the subject of carbs for another blog.
You need fats to help in digestion as well, but you need to make sure you are using healthy fats: EVOO, Coconut oil, etc. Again...another day, another blog.
Today's subject: SNACKS, SNACKS SNACKS! A girls's gotta eat!
I eat 5-6 times a day. It is the only way I can lose weight. And, I will be honest, the first couple of days are hard. The rest of the time...my body will not give me a choice. And, I have to plan my snacks or I am in trouble. If I do not plan my snacks, I will grab something that will be a poor choice. So, never fail to plan. Below is a list of suggested snacks.
- NUTS
- Almonds, Pecans, Peanuts, Cashews,
- I recommend Unsalted as salt causes water retention
- Roasted or Raw, depends on my mood
- 1/4 cup serving. Calories posted below are based on 1/2 cup. 1/4 cup will put you under 200 calories per snack.
| Nut | Serving | Calories | Carbs (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|---|---|
Almonds | raw, unblanched, 1/2 cup, 2.5oz | 410 | 14.0 | 15.1 | 35.9 | |
| Brazil nuts | 1/2 cup, shelled (16 kernels), 2.5oz | 401 | 8.7 | 10.2 | 47.1 | |
| Cashews | 1/2 cup dry-roasted, 2.4oz | 390 | 22.2 | 10.4 | 31.5 | |
| Chestnuts | 15-18 nuts, 2.5oz | 139 | 31.4 | 1.1 | 0.9 | |
| Hazelnuts (filberts) | 1/2 cup shelled, 2.5oz | 446 | 11.9 | 10.6 | 43.2 | |
| Macadamia nuts | 1/2 cup, 2.3oz | 467 | 9.0 | 5.1 | 49.3 | |
| Peanuts | 1/2 cup raw, 2.5oz | 403 | 11.4 | 18.3 | 34.9 | |
| Pecans | 1/2 cup, halves, 2.4oz | 373 | 7.5 | 4.9 | 38.9 | |
| Pistachios | 1/2 cup shelled, 2oz | 317 | 16.0 | 11.7 | 25.3 | |
| Walnuts (english) | 42 halves, 2.5oz | 464 | 9.7 | 10.8 | 46.3 |
- Meats
- Turkey, Chicken
- 2-4 oz deli meat
- Roasted, low sodium
- I prefer a minimally processed meat such as Applegate farms as I do not like Nitrates and additives in my meats. I would suggest doing some research on what your local supermarket offers. Kroger and Publix both offer excellent whole foods alternatives.
- Cheese
- Low Calorie/Fat string cheese
- Occasionally I will treat myself to a single slice of Swiss or pepper jack as cheese is a weakness of mine. Notice: A SINGLE SLICE! And, I will count these calories towards my daily and I just work it into my budget.
- Fruit
- High fiber fruits are preferred such as Apples, grapefruits, etc. And, this should be in moderation.
- No more than 1 serving per day (again: measure, weigh, count!)
- I try to eat with a serving of protein. For example Apples with Peanut Butter, Grapefruit with cheese, apple with Turkey. This makes makes it a complex carbohydrate which digests slower and does not spike blood sugar (aka lower glycemic index)
- Snack Bars
- I have several favorites! You may have to taste test, but READ THE labels! These can be deceptive in the amount of sugars and additives they have!
- CLIF MOJO bars are my husbands favorite bars. They are a peanut butter granola-ish bar.
- Power Crunch Bars are my favorite. We have found these at Kroger and at Whole Foods. These are a wafer bar that a little like a little Debbie Nutty Bar. They are a wafer type bar. They are lower in sugar than anything we have found and only about 200 calories.
- Think Thin Bars are also good and very low in calories and sugar. And, they were created by women!
- P90X bars by Beachbody
- Protein Shakes
- Shakeology is my number 1. It is so full of nutrition, there is nothing better. And, I can make it so many different ways.
- Chocolate Shakeology with peanutbutter and almond milk.
- Chocolate Shakeology with via coffee, almond milk, water...tastes like a Starbucks mocha frap.
- Chocolate Shakeology with pumpkin pie spice, cinnamon, libby's pumpkin and almond milk.
- Chocolate Shakeology cookies!
- There is a new tropical flavor coming out in the fall which I cannot wait to try with fruits.
- I'm not a huge fan of the Green Shakeology, but if you like wheat grass, you'd probably like it! :)
BE CAREFUL WITH YOGURTS as well! Many of your traditional super market yogurts are very high in sugars and do not have much protein. If you are going to eat Yogurt, consider the Greek Yogurt. I am not a huge Yogurt fan myself, so cannot make recommendations in this arena.
Here's my key to eating...and especially to snacking: weigh, count, measure! I NEVER, EVER EAT OUT OF THE BAG, CONTAINER OR BOX! If there is something I am absolutely craving, I may eat it, but I always research the calories before I do and I write it down in my food journal. It will always impact how I eat for the rest of the day.
Many times, if I research what I want before I eat it...I may not eat it! Knowledge is power, and if you know that the Venti Sugar Free Half&Half with Whip Latte that you want from Starbucks is 700 calories...you just might skip it!
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