Many people who are trying to lose weight think of the word “snacks” as something that is taboo. After all, snacks just add extra unnecessary calories throughout the day….right? Believe it or not, snacks are an essential part of losing weight. Studies show that those who eat 3 meals and 3 snacks a day are better able to manage their weight and achieve their weight loss goals.
The key to whether snacks are beneficial or sabotage your weight loss goals is how the snacks are composed and when they are eaten. Snacks should be around 150 calories and consist of around 10-20 grams protein and 20-40 grams of carbohydrates.
The protein should be a lean protein and the carbohydrate should consist of complex carbohydrates. An example of a good snack would be one tablespoon of peanut butter on half of a whole wheat tortilla with a couple banana slices on it. Another example would be a 100 calorie protein shake blended with a small banana. A string cheese (opt for white cheese such as mozzarella over yellow cheese) with apple slices is another example of a great snack.
Eating 3 meals and 3 snacks throughout the day can help you achieve your weight loss goals for many reasons. First, when you eat small meals and snacks every 3 hours, it helps keep your blood sugar level stabilized so that you do not have dramatic swings in your blood sugar level. Spikes in your blood sugar can lead to jitteriness and cravings while drops in blood sugar can lead to feelings of sluggishness as well as overeating. Also, eating a protein and a carb together is beneficial because the carb gives you necessary energy for your workouts, while a protein helps you feel fuller longer and more satiated.
For those who are not used to eating so often throughout the day, eating every 2.5—3 hours throughout the day may seem counterintuitive to weight loss. However, because each meal is around 350 calories and each snack is around 150, you are only consuming a total of 1500 calories which is dramatically less than the average American consumes. Because you are consuming smaller portions more frequently, this will help keep your metabolism revved up and burning at its peak which will in turn help you achieve your weight loss goals.