Healthy snacks help you lose weight by keeping you fueled
Healthy Snacks are an Important Part of a Healthy Diet
I know that it really confusing to figure out what you should eat BETWEEN meals when you are needing some extra energy.
Or maybe you need a healthy snack to fuel your upcoming workout, or you just left the gym, and you need a post-workout snack to refuel your lovely muscles.
Smart Snacking Benefits Your Body
First, understand that snacking is good for you, especially when you are working out! You should be eating five or six times a day to fuel your body. So this means you should be having two to three snacks a day. Isn’t it GOOD NEWS to hear someone say that you should be snacking. We women get so used to deprivation, that it’s really important to know that you need to EAT MORE TO LOSE MORE!
Research shows that heating healthy snacks between meals helps to improve your workouts, enhances your body’s fat-burning ability, and aids in muscle building and muscle recovery.
Choose Your Snacks Wisely
There is a science to snacking properly, and you need to choose the best snack foods possible. The timing of your snacks depends on your activities during the day and the time of the day that you are going to work out.
Healthy Snacks for
Different Times of the Day
Early morning snack:
If you like to work out first thing in the morning, please, please do not go on an empty stomach. You need to have some fuel for your body since you have been sleeping and fasting for probably over eight hours.
- 1 scoop whey protein powder, with ½ cup soy or almond milk, ¼ cup brewed coffee, ½ banana, ½ tablespoon of all natural peanut butter and ice cubes
- 1 slice whole grain bread with 1 tablespoon of natural peanut butter and whey protein shake.
- ½ cup of whole rolled oats made with soy milk or low fat milk, ¼ cup of chopped walnuts, ¼ cup blueberries, 1 tablespoon flax seed.
I know that I am always hungry at 3:00 for some reason! Eating a healthy snack in the late afternoon will keep you from being ravenous at dinner time. The first one is my personal favorite!
- 2 tablespoons of hummus, sliced cucumber and sliced tomatoes in a whole grain tortilla or on whole 3 whole grain crackers
- 1 small whole wheat pita with 3 ounces of chicken or tuna and some tomato and cucumber slices
- ½ cup of quinoa with ¼ cup of pinto beans and cubed avocado and tomatoes
Maybe you like to work out in the afternoon, and if that is the case you need to have some carbs before you hit the gym so you have fuel for your workout. Your pre-workout snack should be light and easily digested, and also be lower in fat so that there is no decrease in the blood flow to your muscles during exercise.
- 1 cup of vegetable soup, 3 whole grain crackers and 1 small apple
- 2 tablespoons of hummus with carrots and a ½ cup of berries, or small piece of fruit
- ½ cup low fat cottage cheese,
a small peach and three whole grain crackers
It is really important to eat AFTER your workout. The science behind this is that your muscle glycogen stores are depleted after a workout, and this is the time to refuel.
- Whey protein shake made with soy or almond milk and ½ cup berries
- 6 oz low fat yogurt with small handful of almonds and 2 tablespoons raisins
- 1 tablespoon of hummus, 2 oz turkey and tomatoes, wrapped in a small whole wheat tortilla