Stop mindless snacking, add these 5 dietitian-approved picks to your cart today.
Spring is right around the corner, which makes it an incredibly popular time to getting into shape. If you’re considering dieting, setting yourself up for success starts with an optimized grocery list. Having the right items on hand can make all the difference in your efforts—especially when it comes to snacks. After all, late-night snacking can be the downfall of a calorie deficit if you’re unprepared.
To help you get started, we spoke with Dr. Kezia Joy, RDN and Medical Advisor with Welzo, to learn which healthy snacks should be on your list. In fact, these five snacks are the only ones Dr. Joy recommends eating when it comes to weight loss.
The 5 Snacks a Dietitian Recommends for Weight Loss
According to Dr. Joy, her five most commonly suggested snacks for weight loss include cottage cheese with vegetables, Greek yogurt with fresh berries, hummus with raw vegetables, an ounce of nuts with a piece of fruit, and a smoothie using whole food ingredients and protein.
Three Key Components That Support Weight Loss
Three essential components that support weight loss are protein, healthy fats, and fiber, with protein serving as the foundation of a weight-loss-approved snack.
“Each [of these options] allows for quick preparation, can be easily incorporated into your daily routine, and will allow you to have a variety of options as you work on losing weight, and help keep you from feeling like you’re being deprived by eating a ‘snack,’” Dr. Joy explains.
How These Snacks Support Satiety and Prevent Overeating
These healthy snack options are chock-full of fiber and protein—both of which promote satiety and take longer to digest compared to other snacks. By decreasing the desire to over-eat during your next meal, you’re establishing more balanced eating habits.
Why Many Snacks Derail Weight-Loss Goals
Many snacks are packed with refined carbs and added sugar while adding zero nutritional value to your diet.
As Dr. Joy puts it, “They’re easily digested, but do little to suppress our desire for additional food.” This makes it easy to overeat these snack foods throughout the day, leading to excess calorie consumption.
Why Snack Timing Matters
Snacking Strategies for Effective Weight Loss
When it comes to losing weight, many people focus on their main meals and overlook the importance of snacking. However, snack timing can play a crucial role in your weight loss journey. According to Dr. Joy, a balanced snack at appropriate times can prevent overeating during main meals and maintain consistent energy levels throughout the day.
Dr. Joy emphasizes the significance of snacking to avoid energy crashes and reduce cravings for unhealthy treats. She recommends a protein-based snack for optimal results. Here are some effective snacking strategies to aid in weight loss:
1. Timing Matters
Snack at appropriate times to prevent overeating during main meals and maintain consistent energy levels throughout the day. A mid-afternoon snack can help control energy crashes, while an evening snack should be purposeful and based on your body’s need for food.
2. Choose Balanced Snacks
Opt for snacks that are balanced in macronutrients, such as protein, healthy fats, and carbohydrates. This will help keep you full and satisfied until your next meal.
3. Avoid Mindless Snacking
Avoid snacking out of habit or boredom. Instead, listen to your body’s hunger cues and snack only when you are truly hungry.
4. Plan Ahead
Prepare healthy snacks in advance to avoid reaching for unhealthy options when hunger strikes. Keep convenient snacks like nuts, Greek yogurt, or cut-up vegetables on hand for easy access.
5. Stay Hydrated
Often, thirst is mistaken for hunger. Stay hydrated throughout the day to prevent unnecessary snacking.
By implementing these snacking strategies, you can support your weight loss goals and maintain a healthy lifestyle. Remember that snacking should be purposeful and based on your body’s needs, rather than just eating out of habit. Choose nutrient-dense snacks that will nourish your body and keep you satisfied until your next meal.
With a mindful approach to snacking, you can enhance your weight loss journey and achieve your wellness goals.
Alexa Mellardo
The Benefits of Incorporating Meditation into Your Daily Routine
In today’s fast-paced world, it can be easy to feel overwhelmed and stressed out. With endless to-do lists, constant notifications on our phones, and never-ending responsibilities, it’s no wonder that many of us struggle to find moments of peace and relaxation in our daily lives. However, one simple practice that can greatly improve our mental well-being and overall quality of life is meditation.
Meditation has been practiced for thousands of years and is known for its numerous benefits on both the mind and body. By incorporating meditation into your daily routine, you can experience a wide range of positive effects, such as reduced stress, improved focus, increased self-awareness, and enhanced emotional well-being.
One of the key benefits of meditation is its ability to reduce stress and promote relaxation. When we meditate, we create a space for ourselves to let go of the constant chatter in our minds and simply be present in the moment. This can help to calm our nervous system, lower our heart rate, and decrease the production of stress hormones in the body.
Additionally, meditation has been shown to improve focus and concentration. By practicing mindfulness and focusing on the present moment, we can train our minds to become more attentive and less distracted by external stimuli. This can lead to increased productivity, better decision-making, and a greater sense of mental clarity.
Furthermore, regular meditation practice can help to increase self-awareness and emotional well-being. By tuning into our thoughts, feelings, and sensations without judgment, we can gain a deeper understanding of ourselves and our reactions to various situations. This can lead to greater self-acceptance, improved relationships with others, and a more positive outlook on life.
Incorporating meditation into your daily routine doesn’t have to be complicated or time-consuming. Even just a few minutes of meditation each day can make a significant difference in your mental and emotional well-being. Whether you choose to meditate in the morning, before bed, or during your lunch break, finding a time that works for you and sticking to a consistent practice can help you reap the benefits of meditation.
Overall, meditation is a powerful tool that can help us navigate the challenges of modern life with more ease and resilience. By taking the time to quiet our minds, focus on the present moment, and cultivate self-awareness, we can experience greater peace, clarity, and happiness in our daily lives. So why not give meditation a try and see how it can positively impact your well-being? the title “The Benefits of Mindfulness Meditation”
Mindfulness meditation has gained popularity in recent years as a powerful tool for improving mental and emotional well-being. This ancient practice involves focusing on the present moment and accepting it without judgment. There are numerous benefits associated with mindfulness meditation, making it a valuable tool for enhancing overall quality of life.
One of the primary benefits of mindfulness meditation is its ability to reduce stress and anxiety. By focusing on the present moment and letting go of worries about the future or regrets about the past, individuals can experience a sense of calm and relaxation. This can help to lower cortisol levels, the hormone responsible for stress, and improve overall mental and emotional well-being.
In addition to reducing stress, mindfulness meditation can also improve focus and concentration. By training the mind to stay present and focused on the task at hand, individuals can improve their ability to concentrate and perform tasks more efficiently. This can be particularly beneficial for those who struggle with attention deficit disorders or have a tendency to become easily distracted.
Furthermore, mindfulness meditation has been shown to improve sleep quality. By practicing mindfulness meditation before bed, individuals can calm their minds and bodies, making it easier to fall asleep and stay asleep throughout the night. This can lead to better overall sleep quality and improved energy levels during the day.
Another benefit of mindfulness meditation is its ability to increase self-awareness and self-compassion. By tuning into their thoughts and emotions without judgment, individuals can develop a greater understanding of themselves and their inner workings. This can lead to increased self-compassion and a greater sense of self-acceptance, which can improve overall mental and emotional well-being.
Overall, mindfulness meditation is a powerful tool for improving mental and emotional well-being. By reducing stress and anxiety, improving focus and concentration, enhancing sleep quality, and increasing self-awareness and self-compassion, mindfulness meditation can help individuals lead happier and more fulfilling lives. Whether practiced for a few minutes a day or as part of a regular routine, mindfulness meditation has the potential to bring about positive changes in both mind and body.