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I have been on a low fat diet for about 2 months and managed to lose only 5 pounds
so far. I skip breakfast and usually eat a salad and a bowl of clear soup for lunch.
The problem is I often get really hungry between meals and need a snack to keep me
going until dinner time. I would like to ask, what are good snacks to eat while dieting
so that I won't ruin my weight loss goals? I am hoping to lose about 15 more pounds.
Thank you. – Janice, Bristol.
What Snacks Can You Eat on a Diet?
It's only natural to feel hungry in-between meals and look for snacks, especially
when you don't eat breakfast and then have a salad and light soup for lunch.
Many dieters skip breakfast because they think that by not eating in the morning,
they save calories. This isn't true. Skipping breakfast may actually wreak havoc
on your weight loss progress. When you don't eat breakfast, you'll feel cranky and
become ravenously hungry by mid morning and therefore more likely to overcompensate
with a big lunch or unhealthy fat-ridden foods – donuts, cookies and chips – later
in the day. Not a smart weight loss strategy.
If you're worried about carbs in common breakfast foods such as oatmeal, toast, pancakes,
or sugary cereals, then munch on high protein foods like low fat cheese or an hard
boiled egg, and wash it down with a cup of unsweetened green tea or coffee.
Protein is research-proven to benefit weight loss as it controls hunger and reduces
appetite better than carbohydrates or fast. As you may already know, caffeine is
a natural brain stimulant that can help you fight off sleepiness and fatigue, and
increase your mental alertness. In my experience, I found that I've more energy to
exercise harder and longer if I consume caffeine first. Don't forget, exercise is
an equally important element of any effective and sustainable weight loss program.
For lunch, I'd suggest you eat something more substantial and healthy like chicken
salad made with Greek yogurt instead of high fat mayo. Vegetable sushi hand rolls,
or shredded skinless roast turkey breast wrapped in a whole wheat tortilla along
with a cup of low fat broccoli slaw are great ideas for a healthy lunch.
I believe you can lose more weight in less time when you change eating habits. Try
it out for a week and see if it helps you resist unhealthy snack cravings.
Knowing what foods to snack on when trying to lose weight is not enough. You should
also be mindful of the portion sizes of food so that you won't overeat mindlessly
and burst your calorie bank for the day.
Some seemingly harmless snacks like dried fruits and nuts are easy to over-snack
and if you're not careful (when you eat them straight out of the container), they
can quickly add hundreds of calories to your daily intake that may slow down your
weight loss/fat loss progress.
I feel that portion-controlled snacks with less than 100 calories are great for those
times when you're a little peckish and need to eat something to get you through your
next meal. It doesn't have to be fat free; a bit of extra fat in a snack is good
because fats help slow down digestion and sustain you for longer.
Here's a list of "healthy snacks to eat when dieting" that many of our weight-watching
friends have found to be very helpful during those monstrous snack-attack moments.
These healthy tide-you-over snacks will provide a boost of energy to refuel your
body between meals while keeping you slim and comfortably satisfied. Feel free to
tweak them according to your dietary needs but make sure to keep them to 100 calories
What Snacks Can You to Eat Between Meals When Dieting?
2. ¼ cup blueberries with 2 tablespoons low fat plain yogurt and 1 tablespoon chopped
3. 1 small cup unsweetened chocolate soymilk or almond milk.
4. 5 almonds, ½ cup air-popped popcorn, 2 tablespoons dried cranberries
5. Chopped steamed broccoli or cauliflower florets with 1 ounce of crumbled feta
6. 1 small baked potato with ½ cup salsa
7. French toast sticks (made from 1 slice wholewheat bread) with ½ cup unsweetened
applesauce for dipping
8. 3 saltine crackers with ½ tablespoon natural peanut butter
9. 1 ounce smoked salmon on ½ mini bagel
10. 3 tablespoons of guacamole with ½ cup cucumber rounds
Fresh fruits that are not too sweet can also be a powerful tool for weight loss.
Have an apple or orange. You can also eat plums, banana, grapes, watermelon, apricot,
mangoes but watch out for portion sizes as these fruits contain more sugars and calories.
Same goes for dried fruits like dates and raisins.
Fruits are undeniably good for health but not all fruits help weight loss. Learn
what are the best fruits to eat when trying to lose weight so you drop pounds quickly
while enjoying the right fruits in the right amounts.