The aim is to eat only three times a day as every food intake causes an insulin response. Regular snacking can cause cravings and make your appetite and weight harder to control. Most people who successfully manage their weight long term do not snack. The recent fashion of eating small amounts frequently is disastrous for weight control.
If you are hungry or feel like a snack, try having a cup of tea/coffee or drinking some water. Sometimes this makes the hunger go away. Remember your goal is to control your weight.
Keeping a food diary is also a good way to control snacking. Record the type and amount of food in the diary BEFORE eating it. The very act of recording before eating can lead to you making the portion smaller or maybe deciding not to eat it at all!
If you wish to have a snack occasionally, try low glycaemic index (GI) foods in small portions. Examples :
- NewWeigh MRP Bakewell Bar or Shake
- Low calorie soups
- Sweet potatoes with skin
- Figs and prunes
- Minimally processed grains
- Low-fat dairy foods e.g. low fat yoghurt, low fat cheese
- Whole wheat pitta with tomatoes
- Boiled egg
- Small piece of meat, chicken or fish
- Salad (no dressing)
- Wholegrain crackers
*Most fruits are suitable if they are not the highly sweetened types e.g. banana, pear, granny smith type apples (leave skin on fruits where possible). Remember that quantity is still important, even though it is still fruit e.g. there can be a big difference in the size of bananas, so just have one small banana.
Sugary fruits (grapes/sweet oranges/sweet apples) should be avoided, as they can cause hunger.
Find a NewWeigh pharmacy near you for support and advice on your weight loss programme.