Can you snack and still lose weight?
It can be a very, very long time between lunch and dinner.
If you’re anything like me, by 5pm, with more than two hours to go until tea time, I’m pretty hungry. That gets multiplied if you’re in a weight loss phase and the afternoon stretch can feel endless. Cutting out snacks feel like a good place to start when you want to reduce your calorie intake, but getting rid of them completely doesn’t always work.
When we are in a calorie deficit, our body gets scared. It worries we’re wasting away and does what it can to encourage you to conserve energy or to take on more. You might be more tired, struggle to concentrate or notice extra-strong hunger pangs. If you “hold out” (ie ignore your body’s hunger cues) for the whole afternoon because you’re trying to lose weight, it might just backfire.
Snacking can be helpful
Waiting too long between meals isn’t always the best strategy for weight loss. We’ve all been there: you’ve lasted 5 hours since lunch, but now it’s nearly dinner time, all bets are off. You circle the kitchen like a shark in a shoal of mackerel. Fridge, cupboard, fridge again… eating whatever you can get your hands on, with dinner just around the corner. Grabbing cheese, biscuits, crackers or crisps, you can easily end up eating more than you meant to, either while cooking or when meal time finally comes around. And this can be enough to knock out your calorie deficit for the day, meaning you endured that rumbling stomach for nothing.
The problem is, it might be snacking that’s contributed to your weight gain in the first place. Why would you go back there? Surely it makes sense to try to kick the habit?
Not necessarily. There is still a way to snack and lose weight.
When and what to eat
Snacking in a weight loss phase can be managed in two key ways: the when and the what.
For the when, you need to start by being aware of the time of day that is trickiest for you. Mid morning, mid afternoon, early evening? It’s whenever you feel genuinely ready for something to eat and your body (not your mind) is letting you know it’s time.
This is where a scheduled snack is super helpful. Decide in advance when you’ll have you snack, whether that’s 10.30am or 3.30pm. Choose a time that will satisfy your hunger before it goes too far, and make that a regular part of your day.
As for the what, step away from the high sugar, high fat, high salt snacks of old that don’t fill you up and leave your energy on the floor. Rather than biscuits, cakes or sweets, choose a high protein option before you get too hungry, then sail more easily into the safe harbour of your next meal.
Ideal snacks for weight loss
It’s important to stock up on these healthier snack choices so you don’t get caught short, so add them to your shopping list. You might even want to keep something in the car or a handbag for just in case.
Ideally, you want to choose snacks that are higher in protein and fibre, and lower in sugar. Here are a few suggestions:
- a couple of Babybels (not the wax, we’ve all been there right?), especially the Light ones
- two hard boiled eggs
- a protein pudding, bar or shake
- a pot of fat-free Greek yoghurt
- some hummus and chopped pepper
- some defrosted peas smooshed on a piece of toast
- a small amount of no-sugar peanut butter on oatcakes
- a banana with some plain nuts
Plan ahead, and the mid-morning or early evening feeding frenzy can be a thing of the past.
Building a bank of better snack ideas is a great topic for a Clarity Coaching Session if you’d like some personalised suggestions for your lifestyle and preferences.