What Snacks Help with Weight Loss?
Let’s leave the snacks to the schoolyard and to kids shall we? Your handful of this, bite of that and sprinkle of something can add up real quick my friends and what does that mean? Over consumption of calories and sometimes a loss of appetite for the meals we actually need to fuel. Sometimes lookin like a snack means eating a meal my friend!
WHY IS MY SNACKING HINDERING MORE THAN HELPING?
Most of us have the best intentions when it comes to snacks. We think of the model, 3 meals and 2 snacks to complete our daily consumption. When properly executed, this guideline can be incredibly helpful. It can be a make or break in hitting our daily macro goals, most specifically with regards to protein. They can also assist in keeping us satiated and full for longer, so we ingest the required amount of energy needed to go about our days.
THINGS TO CONSIDER WHEN SNACKING:
— Overall calories, more specifically protein. Many of the healthy or “healthified” snacks we see PACK in the calories with a heavy carb or fat to protein ratio which can seriously put a detriment in our macros.
— Timing of snacking. Often we see concepts like Intermittent Fasting, Detoxing or One Meal a Day. These concepts are not the most efficient means of fueling. While we sleep, our bodies (typically over an 8hour period) detox and do their jobs to ensure we are ready to tackle the next day. By adding more time to that timeline we are doing a disservice to our functions and ultimately can end in further snacking or overdoing it on our calories.
— Using snacks as meals. A snack should really be just that, something to bridge the gap between meals. When we utilize foods like shakes, protein bars etc as say breakfast, we aren’t being as efficient when it comes to protein consumption. Aim for roughly 15-20g of protein for a snack and 30-50g (or more) for a meal.
BUT MY SNACK IS FULL OF PROTEIN
Those ready to drink protein shakes, protein bars, energy balls with protein powder etc are great in supplementing our overall protein macro goal. It can also help us when we are on the go, or need a quick fix/snack. However, something to pay attention to is HOW our protein metabolizes within our bodies. When we consume protein in something like the above, it’s giving us benefits for a much shorter time than something like eggs or turkey or salmon. The time it takes for our bodies to digest, metabolize and utilize the protein is roughly 30min verses up to 3hours which can have a dramatic difference in effect with regards to feeling satiated and building muscle. When having a meal, go for foods that are closest to their pure form, and save the quick fixes for just that!
INJESTING WITH INTENTION
When it comes down to it, it can be quite simple: when we fuel with intention we reap bigger benefits. Putting in the extra effort, a little extra thought, will give us extra results overall.
So next time you reach for a shake for breakfast or a keto fat bomb for a mid day snack, stop and think how this will not only effect your energy/fuel for the day, but how you are either helping or hindering your results!
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xoxo wellnwhole
