If you use any of the online programs at LIV Fitness in Dublin, CA, make sure you use the meal planning app if you want to find snacks that keep you fuller longer. Meal planning isn’t just about three meals a day, but also includes snacks to help you make it through the morning and afternoon so you don’t overeat at meals or binge on candy bars you purchased when you bought gas. Snacks to fill you up and keep you feeling full should contain fiber, fat and/or protein with little or no added sugar if you want a feeling of satiety.
A half an avocado contains healthy fat and fiber.
While avocados aren’t an excellent source of fiber, they’re still a good source. Fiber fills you up because it slows digestion and absorption of sugar, so you won’t spike your blood sugar only to have it drop into a ravine an hour later. Most people fear fat, but you need healthy fat. It’s important for burning fat also. In fact, it’s good for burning belly fat, the hardest fat to lose. It contains monounsaturated fat that not only helps you feel full, also targets the fat around your waist. Top it with hot sauce, a little salt or use it to make guacamole and dip some veggies.
Make a combo or just eat some nuts.
Nuts are a good source of monounsaturated fat and protein and can keep you feeling full a lot longer. If you want a little sweetness for immediate energy and satiety, create a parfait-style snack and have it ready to eat. Start with a 4to 8 ounce Mason jar with a lid. Put a layer of full fat plain yogurt, which is high in protein, a layer of chopped fresh or frozen fruit, a half of a ripe banana cut in rounds, a layer of yogurt and top with walnuts or almonds chopped. Put the lid on and store in the refrigerator until you’re ready for a snack. Mix it thoroughly right before you eat it until the banana mixes with the yogurt to create a thick, creamy base.
Fruit and nut butter is filling, delicious and healthy.
Whether you choose bananas and nut butter or an apple with nut butter, it’s the combination of the sweetness of fruit mixed with the filling of the protein and fat of nut butter. You can also combine plain nuts with fruit by mixing your own trail mix. Raisins, nuts and even a bit of dark chocolate chips create a great combination that keep you feeling full. Make sure put the mix into individual serving size bags so you don’t overeat. It’s easy to do.
- Make your own dip from beans, chickpeas or yogurt. It doesn’t take much to make a bean dip, mash beans with a bit of olive oil and add garlic, thyme, chicken broth and Italian parsley. Mix yogurt with hot sauce, garlic powder, salt and pepper. Dip veggies as your snack.
- Create a smoothie or make frozen treats. Toss frozen fruit and/or veggies into a blender with yogurt and create a smoothie or freeze it in Popsicle forms for a frozen treat later.
- Make a dip from mashed avocado, Parmesan cheese, salsa, spice and lemon juice. It’s great for dipping veggies, delicious and extremely healthy.
- Make your own microwave popcorn. Use brown paper lunch bags. Put ¼ cup of kernels and microwave until the popping slows. Top with spices or Parmesan cheese for flavor.
For more information, contact us today at LIV Fitness 247