2. Protein Shake
4. Yogurt/Cottage Cheese
5. Vegetables w/ Hummus
Snack 1: Water
Water is not exactly a snack, I realize this… but in many cases when we feel hungry we are actually dehydrated. This means drinking two big glasses of water can help to satiate our hunger. This is especially useful if your goal is to lose body fat and lean out.
Most people should drink half their body weight in ounces of water per day. Just remember to drink at least a ½ gallon (8 cups, 64oz, ~2 liters) of water per day. Here is an easy app to track how much water you’ve had.
Tips to drink more water:
1. Drink 2 cups of water as soon as you wake up
2. Drink 2 cups of water after you workout
3. Drink 2 cups of water before every meal
4. Replace coffee with tea
5. Replace soft drinks with water
Snack 2: Protein Shake
Protein is the most satiating macronutrient, meaning it keeps you full longer than carbs or fats do. Protein shakes are great because they are customizable to your taste buds i.e. you can add anything you want to make them delicious and nutritious!
Here is a great smoothie recipe you can follow to stay full and healthy.
Snack 3: Fruit
Fruit is packed with good nutrients our bodies need. It’s important to eat raw fruit and avoid dried fruit or fruit juices because these lack the nutrients and fiber our bodies need to process it well.
I recommend eating any and all fruits, but if your goal is fat loss or you are sensitive to sugar, I recommend eating fruits lower on the glycemic index, which just means they get digested more slowly and are less likely to be stored as body fat:
Snack 4: Yogurt/Cottage Cheese
Both yogurt and cottage cheese are packed with protein and have an excellent balance of macronutrients. If you’re dairy intolerant, obviously this isn’t for you, but if you can stomach it, these are excellent snack options.
You can combine these with some fruit or nuts and seeds to make it a delicious snack.
Snack 5: Vegetables with Hummus
Vegetables with anything is a great option because they contain a lot of fiber and nutrients. It’s important to understand you can still overeat healthy foods, but if you’re going to overeat this is a good option
If you’re having difficulty coming up with a nutrition strategy or if you’d like to have someone to hold you accountable, hiring a coach is a great option. If you’d like to work with a coach, visit https://www.tompfeiffer.com/consultation and I can help you on your fitness journey.