Can you snack and lose weight?
Learn how to avoid one of the biggest barriers between you and weight loss
When can you snack?
What can you snack on and still maintain a healthy weight?
Can you snack? Yes. But there’s a healthy approach to snacking that makes all the difference.
Can you snack?
A reader named Eve recently left a question at the end of my post about eating balanced meals.
In short she wanted to know: “Can you snack”?
Here’s what Eve wrote:
I love your thoughts and ideas. They are really clicking with me. Especially on not focusing on perfection and setting small goals and making good choices in the moment. Sometimes I feel like if I don’t have this grand diet plan I can’t succeed. Thank you for sharing in this blog.
I have a question for you about snacking.
To snack or not to snack, that is the question.
We’re flooded with diet information. All the rules around how to lose weight can be confusing. When I was trying to reach a healthy weight I always wondered “Can you snack?”
I want to begin creating a routine for my body that is healthy but the opinions on snacking out there are vastly different. I’ve always been a fan of snacking but then again who isn’t? 😉
Can you snack? The real question behind this question:
On Eve’s way to asking Can you snack? she touches on the real and bigger issue; one that posed a giant barrier between me and my ability to reach a healthy weight. What is this huge hurdle that affects so many of us? Eve calls it: The Grand Diet Plan.
I love this term. Grand Diet Plan even sounds unattainable. At the same time it captures the good intentions behind this unrealistic weight loss method. While “grand” is meant to describe an eating plan that’s long-term, making rules around what, where, when and how much you can eat just isn’t practical. The only thing certain in life is change. The Grand Diet Plan sets so many of us up to fail because we can’t eat according to a program that was made a week ago or even this morning. Life just isn’t like that.
The only thing that is constant is change.
-Heraclitus, Greek Philosopher
Opportunities come up out of the blue. Whether you decide to see a movie last minute with friends or get caught in a board meeting that runs late, you need to be flexible. It’s important to be able to make meal and snack decisions in any situation and feel good about them. And it’s important to eat when you’re hungry. The Grand Diet Plan doesn’t permit you to do that.
Can you snack? Answer:
Thanks for your question and feedback Eve.
I was also stuck on the Grand Diet Plan. In hindsight, writing down what I’d eat for a period of time and keeping it in my pocket was a security blanket. The belief that following this plan would mean I’d reach my goal, made me feel good. It made me feel less anxious. However, I didn’t lose weight until I accepted that having a Grand Diet Plan always ended in failure.
I was so determined to prove I had the willpower to stick to a Grand Diet Plan that I couldn’t let this idea go until things got so bad it became more important for me to be healthy than thin. Ironically I lost weight when “What is the healthy choice?” became the filter for every decision I made.
Things don’t have to get bad before they get good. Information is knowledge and knowledge is power. Rather than focus on the Grand Diet Plan, start focusing on one meal at a time and making slightly healthier choices. Start at your next meal!
Can you snack? What have meals got to do with snacking?:
Snacking cannot be discussed in isolation. The energy and nutrients you require from a snack is directly related to the choices you make at breakfast, lunch and dinner. So before answering: Can you snack? We must first discuss meals.
Over the last 17 years that I’ve been a healthy weight I’ve eaten 3 balanced meals made mostly of whole foods. Then I’m getting lots of energy and a variety of nutrients 3 times a day from lasting sources; food found in it’s most natural state keeps you full longer than processed food. Think back to my blog post on Steel Cut Oats vs. Quick Oats.
When I’ve met my body’s needs I feel satisfied, rather than preoccupied by hunger. The result? I can focus on life between meals. However, if I’m hungry between meals, I will eat a roughly balanced snack made of whole foods. In other words:
I eat 3 meals a day and if I’m hungry between meals I’ll eat a snack.
As long as you’re eating balanced meals and snacks made of whole foods, you know your body is sending hunger signals because you’re genuinely hungry; your body is truly low on energy and nutrients–not because you’re craving the addictive ingredients found in factory food.
Unnatural foods also lack the nutrients your body needs. That’s why you can feel hungry even though you’ve eaten a whole bag of chips or pretzels!
These days I generally have a snack between lunch and dinner (I tend to eat dinner late). If you eat dinner early, you might feel more like a snack in the evening.
Can you snack? Figuring out when you’re genuinely hungry:
If you’re eating more balanced meals and snacks made mostly of whole foods and you’re getting used to listening to your body’s hunger signals, you can do “the apple test” (!) When I first started eating a balanced breakfast, lunch and dinner made of whole foods I was never sure if I was actually hungry or just wanted to eat because I was in the habit of grazing on low-fat and zero calorie processed foods.
d) in the habit of always drinking or eating something
Next time you find yourself thinking about snacking and you’re not sure if you’re actually hungry, do the apple test.
What’s the apple test? When you think you’re hungry but not sure, eat an apple and get back to what you were doing. If you still feel hungry, then make yourself a roughly balanced snack made mostly of whole foods. Here’s 3 examples:
A – yogurt, banana and some natural granola on top (lately I’ve been eating ground flax seed instead of granola)
B – piece of toast with peanut butter, an apple and a milky coffee
C – cookie, milky coffee and an orange
Stay away from processed foods! Food like cookies are fine here and there–especially if they’re from your grocery store’s bakery. Then they’re less processed than cookies that come in a box with an expiry date that’s months away. The fewer artificial ingredients in your food, the less it will confuse your body.
Sometimes I have a few squares of chocolate at night if I feel like it. It’s no big deal if you’re mainly eating natural foods. And eating sweet things occasionally, stops you from feeling deprived, craving a food and then eating too much of it.
When you take life one meal at a time, and focus on making them balanced and made mostly of whole foods, you start to trust yourself and your decisions and you don’t need the Grand Diet Plan to feel good anymore. 🙂
Can you snack? Summary:
Can you snack? Yes. But make your goal to eat balanced proportions made of mostly natural food. Keep the Eatwell Guide in mind.
Thanks so much for your question Eve! I was excited to hear from you. 🙂
Build healthy eating and exercise habits. A healthy weight will follow.
Take life one meal at a time. Avoid processed foods. Aim to eat roughly balanced meals made mostly of whole foods and balanced snacks made mostly of whole foods when you’re hungry between meals. How do you make this change lasting? Especially if you’re used to eating chips, pop and other processed foods? Sign up for my weekly blog post (below) and you’ll receive one of the best strategies I learned. It will help you build healthy eating and exercise habits—or reach any goal.
Andy Shauf – “The Worst In You”
Can you snack? Yes. But stay away from processed foods. They bring out the worst in you.
I heard this song for the first time recently and loved it right away. It played on the radio just a few hours before news hit Canada and beyond, that Stuart McLean, author of all the Vinyl Cafe stories, had died. The lyrics and general tone of the song gave me that feeling of when you lose someone you love. You can’t find them anywhere but you feel them everywhere:
…I went back in the door
kicked off both of my shoes
looked around for your coat
and then went looking for you
thought that I heard your laughter stepping down the stairs…
Sharing what I learned makes those 10 years worth it
Have you been wondering “Can you snack?”
What is your favourite balanced snack made of whole foods?