NUTRITION
•Angie Asche
How to snack when you’re trying to Lose Fat
Did you think you’d have to cut out snacks altogether when you set your goal to Lose Fat? Not a chance! There is a lot of misinformation around snacking and weight loss, which can make eating well confusing. I’m here to help you clear it up with my top snack tips as well as my favorite Centr snacks for your goal.
For extra help planning and timing your snacks, be sure to read and save Your Lose Fat Snacking Guidelines.
Tip 1: Snacks are NOT banned
You definitely do not need to avoid snacking altogether. In fact, it can be a very healthy habit, especially when you incorporate nutrient-dense foods like fruits and vegetables.
Snacking between meals will help you feel more energized throughout the day, and can keep you from overeating at meal times and late at night.
Timing snacks around your training (ie. pre and post-workout) will also boost your workout performance and promote muscle growth and recovery – all of which will get you to your goal faster. The unhealthy flipside is ‘mindless snacking’, where you’re constantly grazing and not registering how much you’re consuming. This can lead to unwanted weight gain. So keep your mind in the game!
Tip 2: The two Ps
I am all about the two Ps when it comes to snacks – produce and protein! Prioritizing fiber-rich fruits and vegetables means you’re getting plenty of good nutrients, while protein slows digestion, helps you to feel full and stabilizes your blood sugar levels (no more 3pm crash). What does a quick two Ps snack look like? Think hard-boiled eggs and a piece of fruit, yogurt with berries, mixed nuts with a bowl of your favorite fruit, or hummus and sliced vegetables.
Losing weight is a mind game. If you want to win, check out my tips for 5 shifts in mindset that could make all the difference.
Tip 3: Portion control
Mindful eating is especially important when it comes to treats and desserts. You don’t need to avoid these foods completely, however, I recommend dividing them out into single servings (eg. in individual bags or containers) for better portion control – especially if you have a habit of overindulging in sweets. Because processed snack foods are often high in calories and low in the nutrients that help to keep you full, they’re very easy to overeat.
When possible, choosing desserts that also provide a little protein or fiber will also reduce your craving for a second serving.
Tip 4: Don’t snack on myths
One of the myths I hear a lot around snacking is that eating a lot of small meals in a day will ‘boost your metabolism’ – and therefore increase weight loss. This myth may have developed due to the fact that when we eat, a process called the ‘thermic effect of food’ (TEF) is increased.
This means our body requires energy to digest food and in doing so, may burn more calories. However, different nutrients have different effects on TEF, so simply increasing the frequency of your meals won’t necessarily ‘boost’ your metabolism. Regardless of how often you eat, when it comes to achieving your goal, what matters more is what and how much you eat.
My 4 favorite snacks for fat loss
I’ve never met a Centr snack I didn’t love, but to make life a little easier for you I’ve handpicked a few of my favorites. Save these recipes so you can find them when snack time comes.
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Angie Asche
NUTRITION
Sports dietitian Angie Asche will power your plate with no-nonsense food advice. Founder of Eleat Sports Nutrition, Angie works with MLB, NFL and NHL athletes to get the best from their bodies. With a Masters of Science in Nutrition & Physical Performance, and as a certified exercise physiologist and personal trainer, she’s got the expertise you need to achieve your goals.
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