A big part of eating for fat loss is keeping
your metabolism going all day long with small, sensible meals and snacks. In
theory, this is simple and easy: eat a little something every 2-3 hours
throughout the day.
Unfortunately very few people do it right, resulting in frustrating weight gain.
The content of your snacks and small meals is of utmost importance. If you’re eating the wrong thing every 2-3 hours then it’s easy to gain weight quickly, rather than what you want, which is to drop fat and clothes sizes.
Let’s jump into the 3 Essential Snacking Tips that I have for you today to keep you on track and burning fat all day long…
Snacking Tip #1: Watch out for added sugar.
Sugar is the biggest problem when it comes to fattening snacks, and so this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars.
This is a pet peeve that I have: many ‘health’ foods have massive amounts of added sugars, which will destroy your results. Items like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid.
Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.
Snacking Tip #2: Check the serving size.
When your snack comes in a package, after you make sure that it isn’t filled with sugar, check the serving size. It’s a popular technique for food manufacturers to give the nutritional facts for 2 or even 2.5 servings, on an item that you will likely polish off the entire package.
If the servings are more than just one then you’ll need to do some quick math. Calculate the total calories, sugar, carbs, fat and protein. Make sure that the numbers line up with your target nutrition sums.
Always be aware of how many servings you are eating in a single sitting. Do the math if you’re eating more than one serving – be honest with yourself!
Snacking Tip #3: Homemade and made-in-nature are best.
As convenient as packaged health snacks are, you will always see better results by eating whole foods found in nature, or snacks that you’ve made at home with real food ingredients. Even the healthiest packaged protein bar from the store is going to contain preservatives and additives that are completely avoided in homemade foods.
A handful of raw nuts, a piece of fruit with fresh nut butter, a hard boiled egg, a homemade fitness muffin (recipe below), some chicken breast on veggies or chopped flank steak on a salad are all better options than any packaged snack.
When possible, stick with whole foods found in nature and snacks and meals that you make at home.
Are you participating in a consistent, challenging exercise program? If not then give me a call or shoot me an email today. Let’s get you started on the best exercise program that you’ll ever try!
Unfortunately very few people do it right, resulting in frustrating weight gain.
The content of your snacks and small meals is of utmost importance. If you’re eating the wrong thing every 2-3 hours then it’s easy to gain weight quickly, rather than what you want, which is to drop fat and clothes sizes.
Let’s jump into the 3 Essential Snacking Tips that I have for you today to keep you on track and burning fat all day long…
Snacking Tip #1: Watch out for added sugar.
Sugar is the biggest problem when it comes to fattening snacks, and so this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars.
This is a pet peeve that I have: many ‘health’ foods have massive amounts of added sugars, which will destroy your results. Items like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid.
Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.
Snacking Tip #2: Check the serving size.
When your snack comes in a package, after you make sure that it isn’t filled with sugar, check the serving size. It’s a popular technique for food manufacturers to give the nutritional facts for 2 or even 2.5 servings, on an item that you will likely polish off the entire package.
If the servings are more than just one then you’ll need to do some quick math. Calculate the total calories, sugar, carbs, fat and protein. Make sure that the numbers line up with your target nutrition sums.
Always be aware of how many servings you are eating in a single sitting. Do the math if you’re eating more than one serving – be honest with yourself!
Snacking Tip #3: Homemade and made-in-nature are best.
As convenient as packaged health snacks are, you will always see better results by eating whole foods found in nature, or snacks that you’ve made at home with real food ingredients. Even the healthiest packaged protein bar from the store is going to contain preservatives and additives that are completely avoided in homemade foods.
A handful of raw nuts, a piece of fruit with fresh nut butter, a hard boiled egg, a homemade fitness muffin (recipe below), some chicken breast on veggies or chopped flank steak on a salad are all better options than any packaged snack.
When possible, stick with whole foods found in nature and snacks and meals that you make at home.
Are you participating in a consistent, challenging exercise program? If not then give me a call or shoot me an email today. Let’s get you started on the best exercise program that you’ll ever try!
Yes, these
cookies make an acceptable, wholesome breakfast! You’ll notice that there is
zero sugar added to these cookies – the sweetness comes from banana and
applesauce. Feel free to add a large scoop of vanilla protein powder to the
dough, to increase the protein content of each cookie. While it does take some
time to make a batch of these breakfast cookies, you’ll have instant breakfasts
for days to come afterwards. Servings: 20
Here’s what you need...
- 3
ripe bananas, mashed
- 1/2
cup unsweetened applesauce
- 2
Tablespoons coconut oil
- 1/3
cup golden raisins
- 1
teaspoon vanilla extract
- 1
teaspoon apple cider vinegar
- 1/3
cup coconut flour
- 1
teaspoon ground cinnamon
- 1
teaspoon baking soda
- 1/4
teaspoon sea salt
- Optional,
scoop of vanilla protein powder
- 1/2
cup unsweetened shredded coconut
- 1/4
cup sliced almonds
- 1/4
cup unsweetened, dried berries
- Preheat
the oven to 350 degrees F. Line a baking sheet with parchment paper.
- In
a food processor, combine the bananas, applesauce, coconut oil, raisins,
vanilla extract and vinegar. Pulse until smooth.
- In
a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and
protein powder. Add to the food processor and pulse until combined. Add
the coconut flakes, almonds and dried berries. Pulse briefly until just
incorporated.
- Use
an ice cream scooper to place the dough 2 inches apart on the prepared
baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and
baked through.
- Allow
to cool for 5 minutes on the pan, then transfer to a cooling rack. Store
in an airtight container in the fridge.
Nutritional
Analysis: One serving equals: 86 calories, 3g fat,
61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.
CALL FOR YOUR FREE FITNESS CONSULTATION
219-548-3480
Pumpstrainingandpilates@gmail.com
No comments:
Post a Comment