Weight loss doesn’t have to mean deprivation

There is much advice against snacking, but when done right, having a healthy snack might be just what the doctor ordered.

“Mindfully snacking can help keep hunger at bay, and it can even help fuel your metabolism,” says Katie Cavuto, M.S., R.D., the Phillies and the Flyers dietician. All you need to do is choose the right snacks and the right time to have them because if you snack on a bag of chips and a smoothie, then there is no way you’d lose any weight at all. The first rule of snacking, keep it under 200 calories since “snacking doesn’t equal weight loss if you make unhealthy food choices or consume too much.” Says Cavuto.

The second would be to forget what people say because some say you can’t snack between breakfast and launch while others say you must eat at 4 pm. While there are no rules, just let the food from the previous meal get digested, and don’t snack when you’re not hungry.

Some people tend to snack just because they heard it is good for you to eat at a particular time, but that’s not how it works; your body will let you know when you need to eat. But, if you’re so busy that you forget about eating, you should probably set a timer for your snacks so you can be sure to have something to fuel your energy tank.

Another rule would be about the quality of your snack; try to include the essential nutrients such as protein, fiber, and healthy fats to get energy and a feeling of satiety. “You want to choose nutrient-dense foods that will fuel your body while satisfying your cravings,” says Cavuto. For example, you can either have roasted chickpeas or kale chips drizzled with olive oil or a piece of fruit with nuts or a hardboiled egg. However, Cavuto also recommends Kind bars if you don’t have the time to make any of these.