5 Simple Snack Swaps That Can Boost Weight Loss!

Snacking is a beautiful thing! I love love love to snack! It keeps me energized throughout the day, helps stabilize blood sugar  levels, and does wonders for my figure!! Now, some of you may be reading this and thinking I’m nuts. How could SNACKING help my waistline!!?? Doesn’t snacking just add extra calories and cause you to fill up on unhealthy junk??

Not if you are smart about it!!!

 I have such good news, I just can’t contain my enthusiasm any longer. If you begin snacking and thinking smartly about it….you can boost your weight-loss efforts!!  Let’s take a look at how you can make smarter snack choices!!  Keep reading to discover the 5 simple snack swaps that can BOOST your weight-loss!!!

• Protein = Calorie Burn!! When thinking about snacking, most people think carbs; pretzels, popcorn, tortilla chips, etc. What usually gets neglected is the protein! How do you expect to keep those blood sugar levels stable without it? Not to mention that you could burn 5% more calories each day when you incorporate protein at every meal! The body uses more energy to digest protein than it does fat or carbohydrates! SO, what does this mean for you? No, don’t start bringing chicken wings as your afternoon snack. How about adding some nut butter to a whole wheat English muffin? Or maybe have a slice of reduced fat cheese and whole grain crackers? Strawberries and walnuts make a tasty combination as well!  Just think Carb + Protein = Successful, Healthy Snack!

•   3 A-Day!! Make time for dairy! Studies show that people lose almost twice as much weight when they add ~1300 mg of Calcium to their daily diet! Calcium MIGHT help break down and suppress the growth of fat cells! Research has also shown that post-menopausal women who consume MORE calcium, put on LESS weight! That is good news! So what does that mean for snacking? Well, luckily dairy products contain PROTEIN! So swap the chips for yogurt or reduced fat cheese slices, choose yogurt and granola over candy for your afternoon snack, swap soda for a glass of low-fat milk, and eat reduced fat cheese and an apple for that evening tummy rumble! MMmmmMMmmm I heart dairy! Want to learn how to make the best yogurt choices? Check out my tips for how to pick a healthy yogurt!

• WHOLE GRAINS! Everyone understands the importance of whole grains by now (I hope). But if not, know this: THEY’RE IMPORTANT!! High fiber foods keep you fuller for longer and regulates blood sugar levels! Whole grains have a low glycemic index, which means, they won’t make your blood sugar levels spike and cause you to become hungry in an hour! GOOD NEWS!! SO, what am I asking? Make some swaps. Swap the white bread for whole grain, choose whole grain cereals whenever possible, and skip the processed cookies, crackers, and chips! Need help choosing a healthy cereal? Follow my tips!

• Essential Fatty Acids I acknowledge that MOST people get plenty of fat in their diet…but I am asking you to swap out the “bad” fats for the “good” guys!! What are the bad fats? Think trans fats and saturated fats! Swap out these fats for the essential ones and you are on your way to weight-loss. Why? Essential fatty acids, found in fish and plant based fats, can help burn fat! In fact, the fats found in fish like salmon, lower levels of leptin in the body, which is a hormone linked to a slow metabolism and obesity!  My suggestion? Add some walnuts to your yogurt for an afternoon snack, add some sardines to your sandwich at lunch, mash up some avocado and make guacamole for an afternoon snack! Want to know if your omega-3: omega 6 ratio is unbalanced? What you need to know!

•  BERRIES and CITRUS! Tasty news alert! The flavones from vitamin C found in berries and citrus fruits has been shown to increase metabolism, control cholesterol levels, and dilute fats! One study even found that consuming strawberries or raspberries pre-workout helped burn up to 30% more fat! Sign me up! Try swapping out empty calorie snacks for berries and nuts, a fruit smoothie, or make your own strawberry jam and spread on whole grain breads! Sounds perfect for the summertime, no?

Now what are you waiting for??……….GET SNACKING!!!

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