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Snacking and Weight Loss Can be a Good Thing!


Snacking can bring out the best and the worst in us when trying to follow a healthy diet. While the right snacks can fuel your body and satisfy cravings, the temptation of unhealthy snacks can derail even the most determined people. In order to help you stay on track, we’ve put together some snack ideas and tips to support your journey. 

Why is snacking so important?

Snacks can play a vital role in weight management. Far from being a guilty pleasure, smart snacking can be a powerful tool to support your overall diet. Here’s why:

  • Controlling hunger: Snacks act as a quick and easy source of energy, curbing hunger and preventing overindulgence in unhealthy foods. For those on a weight loss journey, snacks can be the key to making positive food choices throughout the day.

  • Providing essential nutrients: Snacks can provide important nutrients that the body needs to function properly. For example, fruits and vegetables are rich in vitamins, minerals, and antioxidants that promote overall health and protect against chronic diseases.

  • Breaking weight loss plateaus: Healthy snacks can help to break through weight loss plateaus. When we eat too little, our body can go into "starvation mode," stalling weight loss. Strategic snacking can add extra calories and nutrients, signaling to your body that it's not starving and encouraging further weight loss!

Healthy Snack Ideas

Junk food might be convenient, but it doesn't have to be your go-to option. Thankfully, there are many options when it comes to picking a healthy snack. Here are a few options:

  1. Fresh Fruits: Fresh fruits like apples, bananas, and berries are nutritious and filling snacks. They are rich in vitamins, minerals, and antioxidants that can help protect against chronic diseases.

  1. Nuts and Seeds: Nuts and seeds like almonds, walnuts, chia seeds, and flax seeds are rich in healthy fats, protein, and fiber. They can help lower cholesterol levels, improve heart health, and provide sustained energy.

  1. Vegetables: Some veggies can be cut into convenient sticks, making them perfect for snacking on the go. Veggie sticks like carrots, cucumbers, and bell peppers make for a quick and easy snack. They are low in calories and rich in vitamins, minerals, and fiber.

  1. Protein-Rich Snacks: Eating enough protein is critical when trying to lose weight. Protein helps you feel fuller for longer, preserves muscle, boosts metabolism, and prevents hair loss. Snacks rich in protein like hard-boiled eggs, Greek yogurt, and cottage cheese are great options!

  1. Whole Grain Crackers: Whole grain crackers are a healthier alternative to refined flour crackers. They can be enjoyed on their own or paired with a healthy dip like hummus or tzatziki. Whole grain crackers are rich in fiber, vitamins, and minerals which can help lower the risk of heart disease and diabetes.

  1. Edamame: Edamame is a soy-based snack that is rich in protein, fiber, and vitamins. This dish can help lower cholesterol levels and improve heart health.

  1. Trail Mix: Trail mix is a convenient and healthy snack at home or on the go. Opt for raw nuts, seeds, dried fruit, and dark chocolate chips, and avoid sugary candies or heavily oiled nuts.

  1. Popcorn: Who doesn’t love popcorn? Low in calories but rich in fiber and whole grains, air-popped popcorn is also a great way to support heart health.

  1. Smoothies: Smoothies are a tasty snack option that can be made with a variety of fruits, vegetables, and other ingredients. Add protein powder or nut butter for an extra protein boost! 

  1. Energy Balls: Energy balls are made with a combination of rolled oats, nuts, seeds, and dried fruits. They are usually sweet, so they’re a great option for someone with a sweet tooth. Not only are they a tasty alternative to cookies or candy, but their ingredients can provide lasting energy and help keep hunger at bay.

Staying on Track

Snacking – it's a pleasure we all enjoy, but how do you stay on track without letting it derail your health? It starts with smart planning. Stock up on healthy options from our list, and make sure to read the labels for portion sizes. We recommend either buying pre-portioned snacks or dividing them using sandwich bags or small containers. 

Mindful eating is a term that is picking up in popularity, but it is more than a trend. The concept revolves around paying attention to your food and the experience of eating. By recognizing your hunger and fullness cues, eating slowly, and savoring your food, you can feel more satisfied with smaller portions. Reflect on your snacking habits, identify patterns or triggers that may lead to overeating, and find new ways to cope if emotions are steering your snack choices.

By focusing on these strategies, snacking can become a positive part of your wellness journey, rather than an obstacle to navigate.

Turning to Medication

Adopting healthier habits can often be easier said than done, and many individuals struggle to achieve their weight loss goals through diet and exercise alone. Weight loss is influenced by many factors, including biology and genetics, making the task of changing habits and shedding pounds more challenging. There are now prescription medications available that may keep the snacking beast at bay. Semaglutide and tirzepatide are medications that mimic certain hormones that may help control blood sugar, slow digestion, and create a feeling of fullness.

Learn more about how Qyral can help you with your weight loss goals! If you’re interested in seeing if you qualify for our medications, take our two minute quiz. If you’re a good fit, a member of our medical team will be in touch with you. 

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