Want to know another awesome strategy to blast fat????
Of course you do durrrr!
So lets talk about how having the right kind of snacks can do this as well as help with feelings of grogginess, irritability, bloating, low energy, depression, or ravenous cravings throughout the day.
These are all symptoms that can be attributed to not having the proper amount of nutrient intake throughout the course of the day.
Of course there can also be a million other more complex reasons behind these symptoms (as with everything really), but in most cases this can be a simple fix by making an effort to add in some smart snacks throughout the day!
The reason for this is that our hormones and therefore mood and metabolism, are effected by the food we intake- how much we eat, how often we eat, and what we eat.
So when we think we are doing a good thing by just cutting back calories or eating more veggies to blast fat, we may not be doing as much good as intended.
Don’t get me wrong eating veggies and cutting back junk foods are a must, but to optimize your fat blasting potential along with the rest of the symptoms mentioned, it doesn’t just stop there.
What really matters is the nutrient composition of what we snack on, and making sure we are getting enough in daily for our body to thrive.
The exact amount is going to vary from person to person, so you can email me for more specifics on that if needed, but there are a few key concepts that can prove helpful across the board.
The main concepts to keep in mind are comprising your snacks in a way to help avoid feelings of hunger soon after, avoid spikes in blood sugar and provide sufficient fuel for your activity level, all while providing your body with beneficial nutrients until your next meal.
A good way to achieve this for most is by making sure to include protein, fat and fiber rich veggies in your snacks. An exception to this would be to exclude fat when consuming a smoothie or snack directly post-workout, due to the slower absorption speed it can have on the nutrients ingested (the scientific evidence to support this is still mixed last I checked, so this is just a widely used suggestion I practice).
Again, there is no one size fits all approach here, so the best option is to try these general principles, monitor how your body responds, adjust to meet your individual needs, pick snacks you enjoy and base the timing and amount off of your next planned meal.
3 Tips To Build Snacks For Optimal
Nutrition and Fat Loss
1. Have the Majority of Your Snack Be Protein Rich.
Aim for a serving of at least 10 grams.
Some examples would be meat, fish, cheese, whole food protein bars, eggs/egg whites, greek yogurt, beans and grains combined such as quinoa and lentils, or a smoothie with protein powder.
Most women don’t get enough protein in their diets and it is essential for fat loss, maintaining and building muscle tissue and maintaining a higher functioning metabolism, just to name a few.
Therefore, including at least 10 grams with snacks has been shown to be beneficial in all the areas mentioned.
PLUS protein requires a longer digestion time then carbs (same with fats and fiber) so it will keep you fuller for longer, and in turn help reduce sugar and unhealthy carb cravings.
2. Include a Healthy Fat Source.
Monitory your intake amount based on your wellness goals, as fats are very calorie dense, but filling, and important for cell function.
Some examples would be nuts, avocado, nut butters, oils such as coconut, olive, avocado, flaxseed or grapeseed oil, hemp hearts, chia seeds, grass fed butter, eggs, or cheese if you do dairy.
Aim for around 1- 2 TBS worth for liquids, butters or seeds, a handful of nuts or cheese, 1/2-1 avocado, or 1-3 eggs with yolks. Again ideal portion amounts may vary to fit your caloric needs.
Including an adequate amount of healthy fats in your snacks is great because fatty acids are critical to form the outer membrane of our cells, provide raw materials for hormones, help transport certain vitamins and minerals, and provide fuel for our bodies.
Plus, don’t forget they increase satiety along with those proteins keeping you fuller for longer!
3. Include a High Fiber Veggie or Fruit Source.
Examples of this are more obvious but would include any low sugar, low calorie, high fiber whole veggies preferably green leafy veggies or cooked cruciferous vegetables (broccoli, cauliflower, kale, bok choy, cabbage, brussels sprouts), for maximal nutrient potential, or low sugar fruit sources such as berries, apples, kiwis, oranges, olives (yes they are a fruit), or asian pears.
Including these sources of veggies and fruits provide your body with a plethora of nutrients but also high amounts of fiber, which which will aid in fullness, remove toxins and regulate hormones and mood.
Main Take Away
The main concepts to keep in mind are:
- Make your snacks fit YOUR needs (schedule/timing, energy demands, taste.)
- Make snacks as nutrient dense and filling as possible (Protein #1, Fat, Fiber)
All with the goal of keeping your hormones regulated (ie energy and mood up), promoting fat loss, and preventing over-eating or feelings of starvation.
Ultimately the best practice is to try different snack combinations until you find what works best for you and your needs.
I’ll share a few of my favorites for some inspiration.
Sarah’s Favorite Snacks:
- Boiled eggs with a handful of berries and/or small green juice
- Ezekiel bread/english muffin with turkey meat, avocado and hot sauce (egg on top sometimes)
- Large green drink with protein. Including recipes 1 , 2, or 3
- Apples with almond butter and greek yogurt with cinnamon
- String cheese and pickled asparagus/green beans wrapped in turkey meat with a mustard variety
- Small salad with chicken, cucumbers, pine nuts, blueberries, banana peppers and oil based dressing
- Cucumbers with guacamole
- Gogi berry and hemp seed greek yogurt
- Prosciutto and goat cheese wrapped avocado slices
- Core Meal with Whey bars, veggie baby food squeeze packets and almond butter packets when on the go
- Beet chips with hummus or guacamole
- 1-2 Protein muffins , No Bake Protein Energy Balls or any other protein baked goods.
- Any and all soup varieties. Butternut Squash and Apple Soup and Vegan Roasted Red Pepper and Sweet Potato are a few I really like.
- Scramble with 3 whole eggs, onions, mushrooms, spinach, and or broccoli, bell peppers, asparagus, or sweet potatoes, topped with avocado, cheese , Cholula and cilantro.
So there you have it. My stance on snacking like a boss.
For more random healthy snack and meal idea’s be sure to like the Walker Women’s Wellness business page, follow me on Instagram and jump into one of my private Facebook groups (for women 50 and over, for women under 50).