◼️ These portable snacks will save your life when the mid-afternoon hunger strikes.
Do you want to lose weight without touching a pack of cookies? Eating smart snacks is the key to losing weight, because you don’t want to reach that point where hunger suggests you forget your goals.
If you are making three complete meals, you should consume two snacks -between 150 and 200 calories- to avoid being too hungry between meals. As with your food, the mixture of protein, fiber, carbohydrates and fat is what will make you feel fuller and keep hunger at bay for longer, due to the calories you are receiving.
Choose from this list of healthy snacks for those times when hunger strikes:
Do you crave something crispy? Forget about everything else and run for a fist of chickpeas to eat at any time of the day. You can easily toast them to give them a delicious twist.
Chickpeas have a high fiber content and one cup can provide half of what you should consume during the day, not to mention that they are full of minerals, such as phosphorus, calcium, iron, magnesium and potassium. Toast them yourself with some olive oil, salt and cayenne pepper (toast until they are crispy).
Protein bars are probably the simplest healthy snack to keep in your pocket or backpack, although, be careful not to be eating a glorified candy bar, for this make sure you have eight or less grams of sugar.
In addition, your bar should contain at least 20 grams of protein from a milk source, such as whey, casein or a combination of both. Try for it to have 300 or fewer calories, with at least 5 grams of fiber and 15 grams or less of fat.
Rich, creamy and slightly acidic, that’s what turns Greek yogurt into the perfect dairy snack. This snack will fill you with protein, not calories or sugar. You will also get a good dose of calcium.
However, not all Greek yogurts are the same. “Look for the versions with less sugar you can find, without artificial sweeteners”, recommends Melina Jampolis, internist, nutritionist and author of Spice Up, Slim Down. If you need a little more flavor to balance, Jampolis suggests sprinkling it with some cinnamon or ginger (both will help control your blood sugar level, as well as your appetite).
BANANA WITH PEANUT CREAM
Putting a banana in your backpack is easy, but what you really need is to combine this snack with a little protein. Putting a little peanut butter to your banana is much easier today, thanks to the individual packages that make it much easier to store the peanut butter in your backpack. A banana offers you carbohydrates and a spoonful of peanut butter gives you the protein to satisfy you.
AN INDIVIDUAL PORTION OF BEANS
If you have access to hot water or a microwave, you have access to the most nutritious and filling snack of all, a bowl of hot bean soup. Beans contain B vitamins, iron, phytonutrients (beneficial plant compounds), and are loaded with fiber and some protein. Remember, an individual serving should not be more than 60 grams (one cup). You will feel satisfied until dinner.